Yes, the internet offers great workout plans and planners for download for your training sessions. My favorite workout planner is found at the following website www.fitwatch.com/planner/workoutplanner.

I use Protein before, during, and after. I use ceatine after. It helps keep up the after workout pump.

I normally record my workout sessions in a excel document, which makes it clear and easy to see what I have done. There are probably websites that would allow you to do the same thing.

Yes. There are gyms that can offer the best ab workout at a reasonable price. You just have to got to different places to see which one is best for you. In my opinion I think recreation centers are the best because if you have children they can play while you workout.

Both weights and resistance bands will give you the results your looking for. A combination of both is your best bet. You can alternate your daily workout to include both.