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E4A21 Guidelines

The E4A21 Guidelines for Fat Loss

We know you’re anxious to get started, and we’re equally anxious to get you going. So in the interest of getting the proverbial show on the road, follow these simple steps and you’ll be on your way fast.

  • Learn the Rules

    The next 21 days are about living by the rules that will put a serious jump start in your fat loss.  Does it work? Absolutely*! Of course that’s an asterisk (ref: Barry Bonds’ slugger record).  Why?  Because it DOESN’T work if YOU don’t.

    Learn the E4A21 Rules below.  Study them. Ask questions.  Tomorrow is day 1 after which you are committed to these rules for the next 20 days.



DO these:

  • You MUST check in with your accountability partners DAILY!
  • Post photo proof of meals and training accountability via social media, using hashtags: #e4a21 #eatingforabs & #accountability.
  • Eat 30g of protein at breakfast for men, and 20-25g for women.
  • Target 0.8 x body weight in pounds in grams of protein daily. ie: 150 pounds -> 120g/day – Read more here…
  • 8 servings (4-8 cups) combined of leafy and stalky veggies daily (non-starchy).
  • Eat Healthy fats with every meal.
  • Drink water, at least 2L daily.


  • Perform 3-4 days resistance training per week
  • Perform 2 days interval training / sprints outdoors.
  • Keep a written record.

AVOID the following:

  • Rice
  • Potatoes
  • Bread and breaded foods
  • Pasta
  • Soda, juice or other sugary drinks
  • Fruits, other than berries
  • Cakes / Pies / Cookies / Crackers
  • Ice cream / Milkshakes / Candy, etc
  • Added sweeteners (sugar, syrup, honey, non-dairy creamer, etc)


  • q-iconAre potatoes allowed? How about sweet potatoes?

    Negatory, good buddy. For the sake of the course, for the next 21 days we are cutting out all root vegetables.  That includes potatoes, carrots, beets, etc BUT… onions and garlic ARE allowed.

  • q-iconCan I do my own workout or do I need to follow the training included?

    Sure you can do your own training if you like. However, you’ll be missing out on some incredible work.  If you do decide to to swap training, to live to the letter, you will want to include 2 days metabolic conditioning / HIIT, and at least 3 days resistance training.

  • q-iconHow much water is enough or too much? What else should we have to drink?

    The water question is a relative question, dependent on variables like size and activity level, and climate.  A safe range would be between 2-4L per day.  Other beverages that are acceptable are black coffee, and unsweetened tea.

  • q-iconIs yogurt E4A21 approved?

    Absolutely! The best move is to have plain Greek yogurt, and add your own berries and maybe a few seeds (hemp, pumpkin, etc).  This way you’ll get the protein benefits of the yogurt, the fats and the nutrients from the berries, without the additives and added sugars that come in pre-sweetened yogurt.

Got Questions? Ask away…

[text_block style=”style_1.png” align=”left” font_size=”17″ width=”940″]So you have questions. Sure you do, that’s expected! The key is not to let uncertainty paralyze you. Participate in the Discussion Board, share photos of your meals, recipes, and your success stories. Most of all don’t be afraid to ASK QUESTIONS. [/text_block]