about my issues with big dairy, but i won't 
the 82 grams seems higher than what i am used to. the most i ever got in a serving is about 45 and its usually around 20 or 30. jeez, i would be happy to get 82 grams a DAY ...well, maybe a bit more than that but not much.
i have switched between soy and rice protein for the past few years. i have heard good things about pea and hemp protein. brendan brazier (vegan triathlete) does a variety of plant based proteins. he has a product line but it is very expensive. they sell it at whole foods. i never buy it except once in a while i will get one recovery bar as a treat. the powders are out of my price range.
planks are tough. i worked with a pt who had me doing them. i now am into mma but not sparring, just solo practice, along with higher rep/lower weights. i used to do heavier free weights and lower reps, but it was tough on the body, and research is coming out now showing that really heavy weights are not needed to achieve most people's strength and muscle building goals. that was good news to me.
good luck with the hips and ankles....i have been having some minor knee grumbling, keeping my fingers crossed....
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