If your training frequently enough you should never get that morning after pain (called DOMS). And abs take a lot of work to become strong just like the rest of your body. Try adding some stabilizing work to your routine.
Delayed Onset Muscle Soreness. Now I can finally put a name for it thanks.
What do you mean about stabilising work? Do you mean like pilates?
About the diet thing so far I am gonna change it up to
morning – 4 scrambled egg whites with a small can of john west chilli tuna and a cup of rice with a side of oatmeal.
lunch- chicken with vegetables
dinner- can of tuna again with chicken or steak and rice
for in between meals- multi grain sandwiches, fruits and anything else with low fat and of course protien shakes twice a day.