The 6 Pack Abs Blueprint

Copyright  Jamin Thompson www.the6packsecret.com – All Rights Reserved

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Legal Notice © Jamin Thompson | The6PackSecret.com All Rights Reserved. International Copyright

YOU ARE FREE TO SHARE THIS SPECIAL REPORT WITH OTHERS. YOU MAY NOT, HOWEVER, EXTRACT CONTENT FROM, EDIT, OR OFFER THIS REPORT FOR SALE IN ANY WAY. Copyright and illegal distribution violations will be prosecuted. This e-book is protected by international copyright laws and any attempt by you or any third party to illegally modify or sell this book or e-book you are in violation of these laws and are subject to a fine of $150,000 and imprisonment.

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Medical Disclaimer This book is supplied for educational and information purposes only and, as experienced in this subject matter as the contributors are, no claim or opinion in this program is intended to be, nor should be construed to be, medical advice. Always consult with your doctor before making any changes to your diet and nutrition program. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions. This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. It is sold with the understanding that the publisher and the contributors are not engaged in rendering health, nutritional, fitness, or other professional advice. If fitness advice or other professional assistance is required, the services of a competent professional should be sought. The contributors do not accept any responsibility for any liabilities resulting from any decisions made by purchasers of this book. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The author and publisher shall not be held liable for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any action, treatment, or application of any workout method or food discussed in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course. The information or products mentioned in this book are not intended to diagnose, treat, cure or prevent any disease. The respective authors of the book and the author make no representations about the suitability of the information contained in this guide for any purpose. The entire risk arising out of the use of its contents remains with the recipient. The statements in this book have not been evaluated by the U.S. Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. In no event shall the respective authors of this book and or the author be liable for any direct, consequential, incidental, special, punitive or other damages whatsoever. By reading and following the principles in this guide, you acknowledge that you have read, understand and agree to be bound by these terms and conditions.


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About The Author Jamin Thompson is a pro fitness model and sports performance expert in Los Angeles. As a fitness expert and author, Jamin has become an inspiration for people across the world with his amazing recovery from a debilitating and almost deadly intestinal disease. After a two year battle with the illness, he lost over 40 pounds of hard earned muscle, but was able to “heal” himself using natural whole foods, and real nutrition. Now he helps others get healthier, leaner, and stronger using the same principles and shares this information with anybody who is serious about improving their health & physique. Jamin has worked extensively with athletes on the professional and collegiate level and as an ex-Division 1 and professional athlete himself, Jamin uses his real world, in the trenches experience to help others unleash their true fitness potential. Using the same type of high intensity programs and techniques that create world class athletes, Jamin helps “regular joes” unlock their genetic potential using a no bs, no gimmick approach. Jamin is the author of The 6 Pack Secret: Fat Burning Secrets of The World’s Top Fitness Models found at www.The6PackSecret.com which teaches the top secret techniques used by world class professional fitness models that help you build lean muscle, increase your metabolism and lose stubborn fat. To your best body ever,

Jamin Thompson Author – The 6 Pack Secret www.the6packsecret.com


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Table of Contents Meal Plans ………………………………………………….. 3 Grocery List ………………………………………………… 11 The 10 Commandments ………………………………….. 12 Foods To Avoid ……………………………………………. 14 Fat Loss Tips ………………………………………………. 18 Cheat Meals ……………………………………………....... 20 Nutrition Resources ………………………………........... 26 Fat Loss Training ……………………………………........ 27 Conclusion …………………………………………………. 33


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SU NDA Y 7am: Breakfast 10am: Meal #2 12pm: Lunch

3pm: Meal #4 6pm: Dinner 9pm: Snack

6 Egg Whites 1tbsp Flax Oil ½ Grapefruit 1 cup peppers, ½ cup onions ½ cup mushrooms ½ cup Oatmeal

Protein 35 Carbs 40 Fat 14 Calories 456

COMMENTS:

30 grams whey protein 1 cup Sliced tomatoes 1 cup Sliced cucumber 15 Raw Almonds


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5 oz ground chicken 1 Slice Turkey Bacon 1 cup Sliced Tomatoes ¼ cup grilled Onions ½ cup Brown Rice 30 grams whey protein ½ cup plain low fat yogurt ½ cup cherries 15 raw cashews


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6 oz lean steak ½ cup brown rice 2 cups cabbage 2 cups Zucchini 30 grams Protein Powder 2 tsp Olive or Flax Oil 1 cup Pineapple

Protein 44 Carbs 48 Fat 6 Calories 460 Protein 30 Carbs 22 Fat 14 Calories 315

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TOTAL DAILY CALORIES: 2302


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MONDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch


5 egg whites & one full egg 1/2 cup cherries 1 Ezekiel Wrap 1 tsp salsa 30 Grams whey protein ½ cup plain low fat yogurt ½ cup strawberries 2 tbsp raw almond butter Celery sticks 6 oz lean chopped steak ½ cup Grilled onions 1 cup Grilled Peppers ½ Sweet Potato 1 Cup Spinach 30 Grams whey protein ½ cup cherries 15 raw cashews 30g protein, 16g carbohydrates, 2g fat


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6 oz Tilapia ½ cup Brown Rice ½ ounce black beans 1 cup Chopped Zucchini & Squash 2 tsp Olive or Flax Oil 30 grams whey protein 2 tbsp raw almond butter ½ apple


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TUESDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch


3 Protein Pancakes ½ cup blueberries ½ cup strawberries 30 grams whey protein 10 small cantaloupe cubes 12 Raw Walnuts 6 oz grilled shrimp 2 cups sliced cucumber ½ cup chopped mushrooms ½ cup Brown Rice 1tbsp olive or flax oil 1serving Protein Powder (30 grams) ½ cup plain low fat yogurt ½ apple 15 raw cashews 1 Can Tongol Tuna in water 1 cup chopped Zucchini ¼ cup diced onion 1 tsp Hummus 2 tsp Olive or Flax oil 1 Ezekiel Wrap 30 grams Protein powder 2 tsp Olive or Flax oil 1 Plum

Protein 42 Carbs 51 Fat 4 Calories 391 Protein 30 Carbs 20 Fat 16 Calories 345 Protein 34 Carbs 31 Fat 14 Calories 449

COMMENTS: See protein pancake recipe below


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WEDNESDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch


6 Egg whites 3 cups Spinach 1 cup diced zucchini ¼ cup pico de gallo 2 tsp Olive or Flax oil 30 grams whey protein 2 tbsp raw almond butter ½ apple 3-4 oz lean ground bison ½ Sweet Potato 2 Cups Spinach 1 cup Sautéed mushrooms ¼ cup sautéed onions 30 grams whey protein 10 strawberries 15 cashews 6 oz salmon steak 2 cups spinach 1 cup asparagus ½ cup brown rice 1 tsp Olive or Flax oil 1 cup low fat cottage cheese 12 almonds 6 cherries


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THURSDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch


30 grams whey protein 2 tsp raw macadamia nut butter ½ apple 1/2 Cup Oatmeal 4 oz sliced turkey breast 1 cup leeks 2 cups spinach 2 tbsp raw cashew butter


COMMENTS:

4 oz Grilled Salmon 3 cups Tossed Green Salad ½ Sweet Potato

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6 oz lean chopped steak ½ cup brown rice 2 cups zucchini ½ cup onion

Protein 24 Carbs 35 Fat 16 Calories 375 Protein 30 Carbs 20 Fat 15 Calories 330 Protein 45 Carbs 45 Fat 6 Calories 402

30 grams whey protein ½ cup plain low fat yogurt ½ cup blueberries 12 almonds


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30 grams whey protein 1 cup boysenberries 12 almonds

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Copyright  Jamin Thompson www.the6packsecret.com – All Rights Reserved 10

FRIDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch


5 oz ground chicken 1 Slice Turkey Bacon 1 cup Sliced Tomatoes ¼ cup Grilled Onions ½ cup brown rice 30 grams whey protein ½ cup plain low fat yogurt ½ cup pineapple 12 almonds


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6 oz grilled shrimp ¼ cup chopped onions 1 cup cucumber ½ cup bell peppers 2 tsp Olive or Flax oil 1serving Protein Powder (30 grams) ½ cup cherries 12 raw cashews


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6 oz Grilled Skinless Chicken Breast ½ cup brown rice ½ cup yellow pepper 1 cup zucchini ½ cup red pepper ¼ cup diced onions 2 tsp Olive or Flax oil 30 grams Protein powder 2 tsp Olive or Flax oil 1 Plum

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SATURDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch


5 egg whites & one full egg 1 cup Zucchini 1 cup chopped lettuce ¼ cup diced onion 1 tsp Olive or Flax oil 1 Ezekiel Wrap 30 grams whey protein 10 small cantaloupe cubes 12 Raw Walnuts


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**CHEAT MEAL OF YOUR CHOICE**

COMMENTS: Don’t over do it. You have been good all week so reward yourself. See options below. COMMENTS:

30 grams whey protein ½ cup plain low fat yogurt ½ cup boysenberries ½ cup raspberries 12 almonds


1 Lean Ground Buffalo Patty 2 slices Ezekiel Bread 1 slice low fat cheese ¼ cup grilled onions Lettuce leaf 1 tomato slice 15 grams whey protein 6 almonds ½ cup blackberries


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TOTAL DAILY CALORIES: 1773* *(Does not include cheat meal calories)


G GR RO OC CE ER RY Y LLIIS ST T

____________________________________________________________________________________________________________ P PR RO OT TE EIIN N

C CA AR RB BS S

FFA AT TS S

M MIIS SC C

Egg whites Whole eggs Tilapia Chicken breast Salmon Bison Canned Tuna Whey Protein Powder Shrimp Lean Steak Cottage Cheese Turkey breast

Oatmeal Brown Rice Sweet Potato Zucchini Cabbage Lettuce Onion Asparagus Leeks Spinach Cucumber Tomatoes Mushrooms Broccoli Peppers Celery Grapefruit Boysenberries Grapes Strawberries Blueberries Apple Pear Plum Raspberries Blackberries Cherries Pineapple

Cashews Almonds Walnuts Peanut Flax Oil Olive Oil Macadamia Nut Butter

Low fat cheese Plain, Low-Fat Yogurt Ezekiel Wraps Ezekiel Bread Black Beans Pico de Gallo

DIETARY GUIDELINES: **Men should eat between 2,000 and 2,500 calories per day. Women should eat between 1,600 and 2,000 calories per day. **You may need to adjust the calorie and portion sizes from the meal plans above to suit your individual needs. **The meals above are just samples. You may mix and match foods depending on your tastes and preference. Mix it up and be creative.


T TH HE E1 10 0C CO OM MM MA AN ND DM ME EN NT TS SF FO OR RO OP PT TIIM MA ALL H HE EA ALLT TH H& &F FA AT T LLO OS SS S Maintaining a state of optimal health is essential if you want to build a better body. If the natural balance of health within the body is thrown off, your fat loss efforts will suffer. Nutrition for fat loss, fitness, and health all go hand in hand. It’s impossible to look great when you feel awful if that makes any sense. But if you want to feel great you must keep your body healthy. In order to remain healthy you need to eat whole foods that are left in their natural unaltered state because they are pure, whole, and rich in nutrients. These nutrients will keep your body functioning at its peak, as well as keep you healthy and lean. Good health is not a gift from above, but rather your chance to show your appreciation of life by doing everything in your power to sustain a high level of well being. Good health is earned and it is always worth working hard for. There is nothing in life that is more valuable than good health, and there is no reason to go through life suffering with preventable disease and being overweight. There is also no shortcut or cheap substitute for achieving good health, so if you have been neglecting your nutrition I have laid out a few simple guidelines/rules to follow that will help you create a new sense of well-being, boost your energy levels, and get your health back on track. 1. Food should be natural, fresh, pure, and whole. Whole foods that are left in their natural, un-altered state are the highest in nutritional value. These foods will help you build a body that is healthy, strong, and fit. 2. Maintain an 80% alkaline and 20% acid ratio. Proteins and starches are acid, vegetables and fruits are alkaline. Just about all of the metabolic wastes of the body are acids so we need to eat alkaline forming foods like fruits and vegetables to neutralize these acid wastes. Acid wastes are especially dangerous because they are believed to cause a variety of health problems and chronic diseases. 3. Be active. Your body was designed to move around and be active so it is important that you challenge your muscles every day. If you do not have time to make it to the gym, just do a few pushups at work or take a brisk 15 minute walk during the day. If you are sitting at home watching tv, why not jump rope or do some abdominal exercises instead of laying there collecting dust? I like to think of my body as an expensive sports car and treat it as such. I don’t put crap fuel in it, I always perform routine maintenance, and when I am not on the race track I take it around the block every so often to keep it running smoothly.


Your body is the biggest “investment” that you have so be sure to take care of it. There are 86,400 seconds in a day, try to always make the best use of them. 4. Eliminate the three silent killers: white sugar, white flour and refined salt. These are the top three foods to avoid if you ever want to be healthy and fit. Table salt can elevate blood pressure, increase your risk of stroke and harden the arteries. Too much table salt can also cause you to retain excess water and carry unwanted pounds. Be sure to only eat foods that contain the “organic” sodium that occurs naturally in them and avoid refined table salt at all costs. Refined foods like white flour and sugar provide no nutritional value and are full of empty calories. Eating these foods also puts an extreme strain on the liver and can stop fat loss in its tracks. Avoid all foods made with white flour and sugar and eat natural raw foods like fruits and vegetables instead. Natural foods in their raw form have the highest nutritional value of all foods and are chock full of the best vitamins, minerals, fiber, and live enzymes. 5. Drink plenty of water. Since our bodies are over 70% water, drinking water is essential for optimal health. Water helps prime the body for fat loss, as well as flush out harmful toxins. Not drinking enough can lead to a water imbalance in the body, which can increase your risk of disease. Be sure to drink between 64 and 128 ounces of water daily. 6. Eat in moderation. Eating the same foods in excess can cause nutritional deficiencies because this means that other foods are not used in sufficient variety in the diet. Many bodybuilders and amateur lifters are guilty of this and fall into the chicken, broccoli, and sweet potato every day trap. In order to burn fat and remain healthy it is important to eat enough protein, carbohydrates, and fats daily. However, each macronutrient should be eaten in the correct amount at each meal. This prevents overeating and helps maintain a balanced combination of foods in the diet. 7. Never fry foods or use heated oils to cook food. Foods that are cooked in oils and/or fried are cooked at high heat. This high heat food preparation process is dangerous because it lowers nutritional value and makes food almost impossible to digest. Cooking using heated oils and frying is also a contributing factor to heart disease, hardening of the arteries, and high cholesterol. 8. Eat plenty of fiber. If you wish to remain healthy, you cannot understate the importance of dietary fiber. Fiber improves digestion, keeps bad cholesterol levels down, and provides satiety which will keep you feeling fuller longer. If you are trying to keep calories low and lose weight, eating enough fiber is very important.


Good sources of fiber include, but are not limited to: apples, pears, raspberries, broccoli, brussels sprouts, spinach, kidney beans, navy beans, and almonds. Eat between 20-25 grams of fiber daily. 9. Let nature work its magic to heal. We tear our bodies down when we exercise. In order to recover and keep our bodies steadily burning fat and building muscle we must eat properly, get enough sleep, and supply the body with the nutrients that it needs to repair tissue. 10. Keep variety in your diet. Any diet is boring without variety, but even more importantly, when we lack nutritional variety we can’t supply the body with all of the nutrients that it needs to remain in optimal health. Maintaining variety in your diet guarantees your body gets all of the nutrients it needs to remain healthy. Most diseases are associated with a nutritional deficiency of some sort so it is very important that we add variety to our diet so that we get the full spectrum nutrients that we need to remain healthy. Foods to Avoid: While most people are generally aware then eating certain types of foods can make them gain weight, they often do not realize that these same foods can also significantly increase their risk of developing degenerative diseases like arthritis, cardiovascular disease, hypertension, and diabetes. Now you may say to yourself, “but Jamin, there is a huge variety of food in the health food store how will I ever know what to buy?” Here is a good principle to live by when choosing healthier foods to eat. Think of foods that grow as living foods (not man made), and think of foods that do not grow as dead food (man made foods). Living foods will improve your health and dead foods will take away from your health. Now don’t get me wrong, food is meant to be enjoyed, but certain foods can definitely take years off your life and cause you to get fatter. Don’t live to eat, eat to live. The consistent consumption of man-made foods wreaks havoc on the human body. Not only are these foods generally very toxic, but they are almost instantly stored as fat. Your body also views substances like bleaching agents, food additives, preservatives, and chemicals as foreign invaders and processing these foods puts an intense burden on your liver. If your liver isn’t functioning at its peak…your fat loss efforts will be in vain. Therefore it is essential to avoid foods that put additional stress on the liver so it can function properly and keep you healthy. If the stress on your liver wasn’t bad enough, these dead foods contain few if any nutrients, and if your diet contains too much of these food types you are at a high risk of being overfed, overweight, and undernourished.


So be sure to eat foods that are alive and unaltered by man. Your body can use the natural antioxidants, phytonutrients, fiber, vitamins, and minerals found in unaltered foods to keep you healthy as well as keep your body functioning at its peak. Here is a list of deadly foods you should avoid at all costs: 1. Processed Foods – These top my list of foods to avoid because not only will they make you fat, but they can cause a variety of deadly health problems. Processed foods contain no natural antioxidants, phytonutrients, fiber, vitamins, or minerals, and eating them puts a strain on your digestive system. Processed foods are also very high in sugar, salt, food additives, and toxic fats. The human body was not designed to be able to fully process and digest this type of man-made food so avoid processed foods at all costs for a healthy and lean body. Some examples of processed foods are (white bread, breakfast cereal, chips, white rice, etc) 2. Toxic Fats – You don’t have to go far these days to hear people talk about the dangers of killer trans fats and saturated fats. In case you have been on the moon for the past few years I will share a few facts about these deadly fats. Trans fats are basically just chemically altered fats and oils. A few examples of foods laden with toxic fats are: snack bars, breakfast cereals, rolls, pastries, crackers, and many other packaged and processed foods. While grocery shopping, be sure to shop the perimeter of the store because most of the garbage food is in the aisles. 3. Sugary Foods & Drinks – Lets face it, sugar tastes great, but it WILL make you fat and unhealthy. I call sugar the most powerful drug in the world because it has the most addicts across the world than most other drugs combined! Here’s the thing. When you eat sugar, your body creates a cycle that constantly demands more and more sugar. Not only that, but sugar also raises insulin levels! If you are not familiar with insulin, it is a very powerful hormone that tells your body to store fat. Over time, if you continue to eat sugary foods, your cells will become resistant to this over-production of insulin and you could end up with type 2 diabetes. 4. Processed Meats – Now I have to admit, I love a great deli sandwich or hot dog at a ball game, but buyer beware. Packaged meats and cold cuts contain nitrates, which many experts believe can cause deadly cancers. Processed meats also contain insanely high amounts of salt and saturated fats, which can lead to hypertension, high cholesterol, and heart disease.


If that wasn’t bad enough, eating these foods is guaranteed to cause you to gain weight. So avoid foods like bacon, hot dogs, sausage, salami, bologna, and any other processed deli meat like the plague and cook your meat yourself. 5. White Flour – White bread and white flour products will make you fat. Plain and simple. Not only do they have no nutritional value, but they are converted to sugar by your body just as fast as cake and ice cream. Eating foods made with white or refined flour is definitely a sure-fire way to add some quick pounds of blubber! Tip: Be sure to read all bread labels carefully because many clever food manufacturers try to disguise white bread as wheat bread by adding molasses to it so it looks darker. Don’t fall for this trick! 6. Chemically Laden Foods – Do you have any idea how many toxic chemicals are in our food supply? Do you realize that these toxins are keeping you fat and unhealthy? If you are one of the millions of people across the planet eating processed foods, chances are you are also consuming bleaching agents, flavoring agents, chemical preservatives, texturizers, emulsifiers, as well as synthetic dyes. If that isn’t enough to gross you out, get this, most chemical food additives are made from coal tar or petroleum products! Most foods that are grown non-organically are likely tainted with harmful toxic chemicals, as well as herbicides and pesticides. These toxins overwhelm the liver, increase your risk of disease, and can make you fat. If you value your health and want to be fit, steer clear of foods containing dangerous chemicals. 7. Artificial Sweeteners – If you are like the rest of us, you see food products everywhere in flashy boxes that read “Sugar Free” and think…awesome, I can eat this and not gain weight. Not so fast my friend! Most people don’t realize this because artificial sweeteners generally have zero calories, but artificial sweeteners will make you fat. How is this possible? First, these fake sweeteners increase your appetite by sending false signals to the brain that sweet food is on the way. Your brain subsequently becomes confused when sweet food never arrives and so it never gives the signal that you are satisfied. You will develop a nasty sweet tooth, and have sugar cravings throughout the day. Not what you want if your goal is to lose stubborn body fat! Artificial sweeteners are well…artificial, so the body typically sees this “food” as a foreign invader and treats it as such, thus overwhelming the liver with an intense workload.


Now the liver is important because it filters and removes dangerous or unnecessary substances from the body, but when the liver is overwhelmed with toxins like artificial sweeteners it can no longer process the essential nutrients that your body needs to function at its peak. An overworked liver can’t properly break down fats so you will have a very tough time losing any weight at all if your liver is tired. If you want to lose fat, you need to keep your liver to functioning at its peak. Now you should know exactly what types of foods you need to avoid to keep your body, lean, healthy and strong for life. Just to review, make sure you eliminate toxic processed, man-made foods, fast foods, toxic fats, and sugar from your diet and you will live a long healthy life as well as get the rock hard body and 6 pack abs you deserve in the process.

H HE ELLP PF FU ULL F FA AT T LLO OS SS ST TIIP PS S 1. Eat every 2-4 hours and be sure to eat 5-7 small meals daily. Eating smaller meals more frequently is a surefire way to boost your metabolism and create a thermogenic effect inside the body. By combining lean protein with the correct types and amounts of green leafy vegetables, good carbs, and fats at the right times, you will super charge your metabolism and turn your body into a 24-7 fat burning machine. 2. Eat breakfast. This is the most important meal of the day. This will give your metabolism a daily jump start and keep your fat loss efforts on track all day. 3. Don’t buy foods that are tempting. Keep foods like cookies, cakes, frozen pizzas, etc out of the house. You will be less likely to cheat this way. 4. Prepare your meals in advance. By planning your meals in advance, you will have prepared healthy food to eat throughout the day and be less likely to grab something unhealthy if you get a food craving. To make things easy, it is best to take one day of the week (typically on the weekend) and prepare all of your meals for the week. 5. Eat before you are famished. If you wait until you are absolutely starving to eat, you will most likely end up overeating. 6. Shop the outside isles of the supermarket instead of the middle isles. Most of the fatty, processed, junk foods are kept in the middle isles. 7. Be sure to drink at least 80-100 ounces of water daily. Since our bodies are over 70% water, drinking water is essential for optimal health. Water helps prime the body for fat loss, as well as flush out harmful toxins. Not drinking enough can lead to a water imbalance in the body, which can increase your risk of disease.


8. Eliminate high-fructose corn syrup. Most carbohydrates cause the pancreas to produce insulin, which acts as a signal to the brain to stop you from feeling hungry. When you eat high fructose corn syrup however, the brain never gets this signal so you are more likely to overeat and gain weight. Remember, foods with high fructose corn syrup are typically very low in nutritional value and VERY high in calories. 9. Stay away from sugar-free foods. Many of these foods have tons of calories and artificial ingredients. Use Stevia sweetener instead ( www.Stevia.com ) 10. Avoid ALL processed and refined foods, even for cheat meals. Be extra careful to avoid white flour pasta, white bread, white sugar, and white rice. These types of foods have no nutritional value and do absolutely nothing good for your body. 13. Take a multi-vitamin. We usually don’t get all of the vitamins and minerals we need from food so taking a multi-vitamin is a great way to ensure we get these essential nutrients. 14. Workout smarter not harder. In order to burn fat you must workout efficiently, so be sure to maintain maximum intensity and focus for the duration of the training session. 15. When doing cardio, stick to high-intensity, short-duration interval training. Skip the long boring 60 minute cardio sessions on the treadmill and trim that down into 15-20 minutes of high-intensity interval training.

**The following section discusses a few healthier cheat meal options. Enjoy!


M MY YF FA AV VO OR RIIT TE EH HE EA ALLT TH HY YC CH HE EA AT TM ME EA ALLS S HEALTHY CHEAT MEAL OPTION #1: Amy’s Pizza (frozen)

The Amy’s Brand has a ton of healthy foods that you can eat and they are available in most grocery stores. For more info check out http://www.amys.com

For more useful muscle-building & fat-loss tips just visit: www.the6packsecret.com


HEALTHY CHEAT MEAL OPTION #2: Grilled Chicken Sausage Tostadas Ingredients: Pam cooking spray 1 package Trader Joes or Whole Foods Brand Spicy Italian Sausage (4pack) 6 Ezekiel Sprouted Grain Tortillas 1 tablespoon fresh lime juice 1 cup fat-free refried beans 3 cups lettuce, shredded 1 (8-ounce) jar salsa 1/2 cup (4-ounces) low-fat crumbled feta cheese 6 tablespoons reduced-fat sour cream 1/4 cup unsalted sunflower kernels, toasted 1 tablespoon low-sodium taco seasoning 2 cups tomatoes, chopped and seeded 3/4 cup sweet onion, diced 1/4 cup ripe olives, chopped 1/4 cup fresh cilantro, finely chopped 1/4 teaspoon freshly ground pepper Directions: 1. Spray the grill with cooking spray and preheat. I like to use a George Foreman Grill because it is quick and easy. Brush the chicken sausage with lime juice and sprinkle with taco seasoning. 2. Place sausage links on preheated grill rack and grill 3-4 minutes. Allow sausage to cool slightly then cut into ½ inch pieces and set aside. 3. Place tortillas on sprayed grill rack and grill for 30 seconds on each side until crisp and golden brown. 4. In a medium bowl, toss together tomatoes, onions, olives, cilantro, lime juice and pepper. 5. Spread 3 tablespoons of refried beans over each tortilla and evenly divide chicken sausage between the tortillas. 6. Top with 2 tablespoons salsa, 1/2 cup shredded lettuce, 1/2 cup tomato mixture, 2 tablespoons feta cheese and 1 tablespoon sour cream. 7. Sprinkle with fresh cilantro and sunflower kernels. Garnish with scallions, fresh limes and cilantro. For more useful muscle-building & fat-loss tips just visit: www.the6packsecret.com


HEALTHY CHEAT MEAL OPTION #3: Bison/Buffalo Tacos Ingredients: 1 pound ground bison or buffalo meat 1 pack Ezekiel Sprouted Grain Tortillas 1 pack Bearitos Brand Taco Seasoning (Bearitos info: http://www.littlebearfoods.com) 1 cup Whole Foods Brand Pico De Gallo ½ cup Whole Foods Brand Guacamole ½ cup sliced jalapenos to taste Directions: 1. In a large skillet, brown 1 pound ground turkey until crumbly. 2. Add Bearitos Taco Seasoning, 2/3 cup water. Blend well. 3. Bring to a boil, reduce heat, simmer uncovered, 8-10 minutes. Stir occasionally. 4. Spoon taco filling into warmed Bearitos taco shells. Top with shredded lettuce, grated cheddar cheese, diced tomatoes and salsa or taco sauce. **Makes about 3 cups of filling, enough for 12 tacos, (3 Tbsp. filling each). **All ingredients can be purchased at Whole Foods Market



HEALTHY CHEAT MEAL OPTION #4: Buffalo Cheeseburgers Ingredients: 1 pound ground buffalo meat Ezekiel Sprouted Grain Bread 4 slices low fat cheese (one for each burger) 3/4 cup sweet onion, sliced ½ head lettuce ¼ cup mushrooms 1 tomato (1 slice for each burger) Low fat turkey bacon (1 slice for each burger) Directions: 1. Grill the buffalo meat until done. 2. Grill the turkey bacon until done. 3. Sauté the onions and mushrooms until browned. 4. Add condiments and serve. **Serves four **All ingredients can be purchased at Whole Foods Market or Trader Joes



HEALTHY CHEAT MEAL OPTION #6: Strawberry Cinnamon French Toast Ingredients: 1 whole egg 4 diagonally cut slices Ezekiel Bread 2 teaspoons reduced-fat butter or margarine ½ teaspoon vanilla ¼ cup fat free (skim) milk 2 packets of Stevia ¼ teaspoon ground cinnamon 1 cup sliced strawberries Directions: 1. Preheat oven to 450° F 2. Spray nonstick cooking spray onto a nonstick baking sheet. Set baking sheet aside. 3. Mix the egg, vanilla, and milk until fully blended. 4. Dip sliced bread into egg mix until it is completely covered. 5. Place on making sheet and bake for 15 minutes, turning over at the 7:30 minute mark. 6. Combine Stevia, cinnamon, and butter or margarine into a small bowl and sir until fully blended. 7. Spread mix evenly over the French Toast and top with fresh strawberries.



HEALTHY CHEAT MEAL OPTION #7: Protein Pancakes Ingredients: 1 whole egg ½ cup protein powder ½ cup oats 1 teaspoon vanilla flavoring 1 teaspoon cinnamon Directions: 1. Put all of the ingredients into a blender and mix on high. 2. Use Pam cooking spray and place a nonstick skillet on medium-low heat. 3. Cook for one minute on each side. 4. Raspberries, blueberries, or strawberries may be added for taste. Protein: 42 Carbs: 35 Fat: 4 Calories: 325 ** For intermediate users, this meal may be used during the week as a regular meal and not only as a cheat meal.



N NU UT TR RIIT TIIO ON NR RE ES SO OU UR RC CE ES S You may be in for a bit lifestyle shift if you are new to eating in the manner presented in this manual, but to make things easy on you, I am going to give you some of my favorite brands that will help you make healthier food choices. Even though health food stores are very prevalent these days, they are not in every city, but the good news is that most of the foods I suggest you eat are readily available online, especially on websites such as Amazon.com. The brands and websites that I suggest in the following section are products and stores that I regularly use myself and recommend in the highest regard. Bread I highly recommend Ezekiel 4:9 organic sprouted whole grain bread by the Food for Life Brand. You can find it at the following sources: • • •

Food for Life www.foodforlife.com Whole Foods Market www.wholefoodsmarket.com Trader Joe’s www.traderjoes.com

Meats, Fish, and Poultry Only eat animal protein that is organic, and free of antibiotics and hormones. If you can find grass-fed produce that is even better. You can find it at the following sources: • • •

Vital Choice http://tinyurl.com/lqubp2 U.S. Wellness Meats http://tinyurl.com/n57u3f Whole Foods Market www.wholefoodsmarket.com

Salt If you choose to include salt in your diet be sure to choose unrefined sea salt that contains no additives. You can find it at the following sources: • •

Celtic Sea Salt www.celticseasalt.com Whole Foods Market www.wholefoodsmarket.com

Stevia Sweetener This is the best alternative to sugar and processed artificial sweeteners. It comes in powdered and liquid form and is ideal for baking and sweetening most foods. You can find it at the following sources: • •

Stevia Main Site www.steviva.com Whole Foods Market Supplement Section www.wholefoodsmarket.com


F FA AT T LLO OS SS ST TR RA AIIN NIIN NG G There is no such thing as the “perfect” training program, and every workout affects us all differently. There are however, time tested principles that when used effectively will help you progress efficiently. In the following section you will find several workouts that have helped myself and countless others, strip stubborn body fat, and build lean muscle. TRAINING GUIDELINES: •

Begin each workout with 5 minutes of dynamic stretching and / or light cardio on a treadmill or stationary bike.

•

You will work out 4 to 5 days in a given week.

•

Always train with maximum intensity and focus.

•

Do not use forced or “cheat reps”. You don’t want to create momentum by just throwing weight around. Don’t let your ego get the better of you. Work the weight and don’t let the weight work you! That means no bouncing, no swinging, and no BS reps. Use a full range of motion. Training this way will help you build much more muscle and remain injury free.

•

During the bodyweight circuits you will be moving from exercise to exercise without a rest period. Be sure to keep a fast tempo and keep the intensity high AT ALL TIMES!

•

You will probably be very sore after a few of these workouts, but don’t just quit because of soreness. Take a day to recover and then keep pushing forward with your training. If you need to, just use lighter weights, but keep the reps, sets, and rest periods the same.

•

Take a week or two to get used to this way of training. Depending on your experience level, you may need to adjust the weights and rest periods accordingly.

•

As you progress and get better conditioned, start to increase the amount of weight used per exercise by 5 pounds per week.


WORKOUT #1 TRAINING GUIDELINES TRAIN WITH INTENSITY AND FOCUS! O Orrddeerr

EExxeerrcciissee

SSeettss

R Reeppss

R Reesstt

A1:A2:A3

Tri-Set 3 3 3

12 10 20

:75

B1:B2:B3

1. Dumbbell Front Squats 2. Pull-Ups 3. Knee Jumps Tri-Set

3 3 3

10 50 12

:75

C1:C2:C3

1. Barbell Jump Squats 2. Bodyweight Squats 3. Burpees Tri-Set

3 3 3

15/ea leg 10 :60

:75

D1:D2

1. Step-ups onto bench 2. Chin-Ups 3. Mountain Climbers Super-Set 1. Hip Abduction 2. Leg Extensions

2 2

12-15 12-15

:60

E1:E2

Super-Set 2 2

12-15 12-15

:60

F1:F2:F3

1. Bent Over Rows 2. One Arm Dumbbell Rows Calf Tri-Set: 1. Standing Machine Calf Raise 2. Donkey Calf Raise 3. 1 Leg Bodyweight Calf Raise Abs Super-Sets

3 3 3

10 10 10

:60

1. Hanging Leg Raises 2. Hanging Knee Twists

3 3

15-20 15-20

:60

3. Janda Sit Ups 4. Supine Double Leg Raise

3 3

15-20 15-20

:60

G1:G2: G3:G4

C Coom mm meennttss

Jump Squats: Using a barbell and a weight that is light enough to balance, perform a regular squat, and explode up into a jump. Mountain Climbers should be performed as fast as you can for 60 seconds.

1 & 1/2’s: Perform a full rep, pause for 1 second, lower half way, pause, perform another full rep, pause, then finish the movement at the bottom.


WORKOUT #2 – Bodyweight Circuit TRAINING GUIDELINES • • •

Keep a fast tempo for the duration of each exercise and perform each rep with strict form. You will move from exercise to exercise with no rest in between sets. You may perform these exercises in any order that you choose, but save the abs circuit for last.

O Orrddeerr

EExxeerrcciissee

SSeettss

R Reeppss

R Reesstt

A

Prisoner Squats

1

50

None

B

Pushups

1

50

None

C

Knee Jumps

1

25

None

D

Stability Ball Leg Curls

1

50

None

E

Stability Ball Jack Knifes

1

25

None

F

Pull-Ups

1

25

None

G

Close Grip Pull-Ups

1

50

None

H

Bodyweight Rows

1

50

None

I

Bodyweight Squats

1

50

None

J

Chin-Ups

1

25

None

K1:K2

Cardio Circuit Super-Set 1. 60 second sprint on stationary bike. 2. Janda Sit-Ups

6

:60

None

6

15

None

C Coom mm meennttss

Cardio Super Set: A full out sprint using a high resistance level on the stationary bike followed by Janda SitUps. Repeat six times with no rest between sets.



EExxeerrcciissee

SSeettss

R Reeppss

R Reesstt

A1:A2:A3

Tri-Set 3 3 3

12 10 20

:75

B1:B2:B3

1. Incline Dumbbell Bench Press 2. Pushups 3. Mountain Climbers Tri-Set

3 3 3

12 10 20

:75

C1:C2:

1. Barbell Flat Bench Press 2. Dumbbell Flies 3. Burpees Super-Set

8 8

:75

1. Sumo Deadlifts 3 2. Dumbbell Bulgarian Split Squat 3 D1:D2

E1:E2 E3:E4

F1:F2:F3

G1:G2: G3:G4

C Coom mm meennttss

Super-Set 1. Lying Leg Curl 2. Single Leg RDL With Dumbbell Giant-Set

3 3

12-15 12-15

:60

1. Back Extension 2. Hindu Pushups 3. Bodyweight Reverse Lunge 4. Clap Pushups Tri-Set:

2 2 2 2

12-15 12-15 12-15 12-15

:90

1. Plate Pushes 2. Duck Walks 3. Alternating Split Squat Jump Abs Super-Sets

3 3 3

:30 :30 :30

:120

1. Hanging Leg Raises 2. Exercise Ball Crunch

3 3

15-20 15-20

:60

3. Cable Crunch 4. Ab Roller

3 3

15-20 15-20

:60

Plate Push: Place a 45 pound plate on the floor and push it for 30 seconds.



EExxeerrcciissee

A1:A2:A3

Super-Set 3 3

8 20

:75

B1:B2:B3

1. Power Clean 2. Burpees Super-Set

3 3

12 :60

:75

C1:C2:

1. Dead Lift High Pull 2. Jump Rope Super-Set

3 3 3

12 10 20

:75

D1:D2

1. Dumbbell Shoulder Press 2. Rear Lateral Raise 3. Mountain Climbers Super-Set 1. L Pull-Ups 2. Dips Giant-Set

3 3

12-15 12-15

:60

1. Alternating DB Shoulder Press 2. Bosu Push-Up 3. High Knee Drill 4. Bodyweight Reverse Lunge Super-Set:

2 2 2 2

:60 :30 :30 :30

:90

1. Medicine Ball Pistol Squat 2. Dumbbell Front Squat Abs Super-Sets

2 2

8 8

:75

1. Medicine Ball Sit-Up & Stand 2. Incline Reverse Crunch

3 3

15-20 15-20

:60

3. Barbell Oblique Twists 4. Single Leg Plank

3 3

15-20 :60

:60

E1:E2 E3:E4

F1:F2

G1:G2: G3:G4

SSeettss

R Reeppss

R Reesstt

C Coom mm meennttss Power Clean: Maintain STRICT FORM! If you don’t know how to clean ask a trainer for help. Jump Rope: Should be performed as fast as possible for a full 60 seconds.

L Pull-Ups: A regular pullup with your legs up and parallel with the floor to shape an L with your body. Giant Set: Perform all four exercises back to back for the specified time period. Do NOT rest after each exercise.


WORKOUT #5 – Bodyweight Circuit TRAINING GUIDELINES • • • •

Keep a fast tempo for the entire 30 seconds and try to do as many reps as you can within that 30 second timeframe. Be sure to use a stop watch that has a beeping timer to make sure you stay on track every 30 seconds. You will move from exercise to exercise with no rest in between sets. You may perform these exercises in any order that you choose, but save the abs circuit for last.

O Orrddeerr

EExxeerrcciissee

SSeettss

R Reeppss

R Reesstt

A

Burpees

1

:30

None

B

Plate Pushes

1

:30

None

C

Bench Dips

1

:30

None

D

Bodyweight Rows

1

:30

None

E

Jump- Rope

1

:30

None

F

Push-Ups

1

:30

None

G

Pull-Ups

1

:30

None

H

Mountain Climbers

1

:30

None

I

Alternating Split Jumps

1

:30

None

J

Bodyweight Squats

1

:30

None

K1:K2

Abs Super-Set 3 3

:60 15

None :75

1. Plank 2. Air Bike Crunches

C Coom mm meennttss


That‘s all for now. I hope you will enjoy the workouts, meal plans, and nutrition information presented in this guide, as I’ve tried to choose the healthiest and tastiest food combinations for fat loss, as well as a few of my favorite workouts ever. The strategies outlined in this manual are straightforward, fool proof, and proven to work. I truly hope that now since you’ve got the ultimate blueprint for fat loss and health you will now be super motivated to take action and get the body you’ve always wanted. Now get after it! To your best body ever,

Jamin Thompson About Jamin Thompson and His Breakthrough Fat Loss System Jamin Thompson is an internationally recognized fat loss expert, fitness model, motivational speaker, and sports performance expert. He is the author of the best selling fitness and diet ebook, The 6 Pack Secret: Fat Burning Secrets of The World’s Top Fitness Models which has helped thousands of men and women from all over the world build muscle, lose fat, and remain healthy for life without the use of supplements, fancy machines, or long boring cardio workouts. Learn how to increase your metabolism and get rid of stubborn fat by visiting: www.the6packsecret.com


The 6 Pack Abs Blueprint

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