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Lesson 4 – Grow Lean

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Grow Lean

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    Search your tracking for your new habit “#E4A Grow Lean”.
    Check yourself on your training consistency, and take one hour this week to review and check yourself on your previous habit. Is that in the background?

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    Press play

    Check out the lesson video. Work to master this habit.
    We’ll discuss setting and reaching your daily protein target and more on the call. Write your questions down or send them in to the support desk.

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    The key words in training for you are “Deliberate,” and “Intense.”
    Deliberate exercise meaning we must set aside time and prioritize our training sessions. the result you came for won’t arrive by accident. Intensity means that we want you to train in an intense fashion. Sprints over running. Lift heavy. Challenge your strength.


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Welcome to Phase 2!

First of all, welcome to phase 2. Phase 1 was all about the context of HOW we eat, and Phase 2 we’ll get into WHAT to eat in order to achieve your best body.

The lesson in this video is short. Most of what you need to know to successfully adopt this lesson you learned in the previous lessons. Now it’s time to practice (yep, there’s that word again!).[/text_block]



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We’re fueling our reconstruction.

Lean Protein comes in all different shapes and sizes; lean meat, poultry, fish, protein powder, eggs, yogurt, lentils, tofu, and the list goes on. Incorporating it into each meal can be very easy. On some occasions instead of eating your protein, you could drink it in a smoothie filled with fruits, vegetables, and packed with protein. While helping you to burn fat, protein is necessary for building lean mass. Depending on your body mass the amount of grams of protein you should be consuming daily may vary slightly from person to person.

Typically when we think of protein the first thing that comes to mind is meat. However there are tons of great plant based products that are great sources of protein; some of these options have up to 84% of calories from protein. By exploring these options more fully and including them in our meals, plant based eaters will have a broadened palate and meat eaters will be introduced to even more protein options to incorporate into their daily meal routine.

If you want your body to look great, it has to be functioning great. For that to happen, we start by replacing the “food like” products we’ve been conditioned to eat with premium human fuel. We started that with the last lesson, and we’re continuing with this lesson.

The easy stuff is over. I hope you’ve been practicing.

That’s it for now. Turn in your homework and participate in the discussion just 10 minutes a day for the MAXIMUM results (it’s a proven fact)![/text_block]


[text_block style=”style_1.png” align=”left”]From this point on you will be eating your original Eating For Abs plate the entire day EXCEPT for the meal IMMEDIATELY following your exhaustive workout.  In that case you’ll have a modified version which includes the most coveted STARCHY CARBS!!!

Working to master this habit, by creating limitless versions of these two plates is THE KEY to fat loss, and promoting lean muscle mass.

– – –
The easy stuff is over. I hope you’ve been practicing.

That’s it for now. Turn in your homework and participate in the discussion just 10 minutes a day for the MAXIMUM results (it’s a proven fact)![/text_block]



[text_block style=”style_1.png” align=”left”]You no longer have to track your previous habits, but YOU ARE TO STILL PRACTICE THEM.

We want you actively tracking your new habit, by answering one question : “Have you added WHOLE, lean protein to each meal today?”

Your tracking will be simple yes or no tracking. Daily, either you did or you didn’t. That’s it![/text_block]


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Support, Support, Support…

All the while you’re making this series of single changes in your day, you’ll have questions.  We encourage you to ask us directly!  Our coaches and mentors can help untangle and knots.  Also you’ll be innovating!  Your solutions to issues will be hugely helpful to other people in the class, so again we want you to share.  You can post questions to us on the “Coach.Me” app or website as well.  We win together.[/text_block]

Bonus Material: Knife Skills


[text_block style=”style_1.png” align=”left” font_color=”%23ededed”]Ladies and gentlemen keep in mind we have been preparing you over the past two lessons for what is coming.

We are now in Phase 2 which is all about WHAT we eat. If we just sent you off and said hey go add onions to your meal and didn’t teach you to properly process onions we’d be setting you up to fail! As you know by now that’s what THEY do… not us. We’re built for your success.

That being said we can’t do it for you, so we have one question: “HAVE YOU BEEN PRACTICING?”

We’ve shown you how to process a variety of fruits and veggies and showing us that you’re doing it is even in your homework (don’t tell me your dog ate it either. -throat chop inbound- )

Get those skills under wrap. You don’t want to be caught unprepared.

-Coach Be[/text_block]