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The 6 Pack Abs Blueprint

The 6 Pack Abs Blueprint

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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.

Please act responsibly and avoid legal issues by staying in accordance with these laws and their respective statutes. No part of this book or the various contributions may be reproduced, stored in a retrieval system, or transmitted by any other means: electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of the author.

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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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the6packsecret.About The Author Jamin Thompson is a pro fitness model and sports performance expert in Los Angeles. Now he helps others get healthier. To your best body ever. Jamin helps “regular joes” unlock their genetic potential using a no bs. and real nutrition. Using the same type of high intensity programs and techniques that create world class athletes. Jamin uses his real world. and stronger using the same principles and shares this information with anybody who is serious about improving their health & physique. he lost over 40 pounds of hard earned muscle. no gimmick approach. Jamin has become an inspiration for people across the world with his amazing recovery from a debilitating and almost deadly intestinal disease. Jamin has worked extensively with athletes on the professional and collegiate level and as an ex-Division 1 and professional athlete himself.com Copyright © Jamin Thompson www. increase your metabolism and lose stubborn fat. Jamin is the author of The 6 Pack Secret: Fat Burning Secrets of The World’s Top Fitness Models found at www. After a two year battle with the illness.com which teaches the top secret techniques used by world class professional fitness models that help you build lean muscle. in the trenches experience to help others unleash their true fitness potential. As a fitness expert and author. leaner.the6packsecret. Jamin Thompson Author – The 6 Pack Secret www. but was able to “heal” himself using natural whole foods.The6PackSecret.com – All Rights Reserved 4 .

.... 14 Fat Loss Tips ………………………………………………..... 3 Grocery List ………………………………………………… 11 The 10 Commandments …………………………………. 18 Cheat Meals ……………………………………………. 20 Nutrition Resources ……………………………….the6packsecret..com – All Rights Reserved 5 ..... 26 Fat Loss Training ……………………………………....... 33 Copyright © Jamin Thompson www.. 12 Foods To Avoid ……………………………………………...Table of Contents Meal Plans ………………………………………………….... 27 Conclusion ………………………………………………….

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.com – All Rights Reserved 6 . ½ cup onions ½ cup mushrooms ½ cup Oatmeal 30 grams whey protein 1 cup Sliced tomatoes 1 cup Sliced cucumber 15 Raw Almonds 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 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 35 Carbs 40 Fat 14 Calories 456 COMMENTS: Protein 38 Carbs 13 Fat 15 Calories 321 Protein 36 Carbs 49 Fat 4 Calories 365 Protein 42 Carbs 27 Fat 16 Calories 385 Protein 44 Carbs 48 Fat 6 Calories 460 Protein 30 Carbs 22 Fat 14 Calories 315 COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: TOTAL DAILY CALORIES: 2302 Copyright © Jamin Thompson www.the6packsecret.

MONDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch 3pm: Meal #4 6pm: Dinner 9pm: Snack 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.the6packsecret.com – All Rights Reserved 7 . 2g fat 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 Protein 27 Carbs 23 Fat 5 Calories 290 Protein 37 Carbs 18 Fat 17 Calories 415 Protein 36 Carbs 37 Fat 6 Calories 354 Protein 35 Carbs 19 Fat 12 Calories 309 Protein 39 Carbs 31 Fat 14 Calories 495 Protein 30 Carbs 16 Fat 15 Calories 337 COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: TOTAL DAILY CALORIES: 2200 Copyright © Jamin Thompson www. 16g carbohydrates.

TUESDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch 3pm: Meal #4 6pm: Dinner 9pm: Snack 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 Protein 42 Carbs 25 Fat 14 Calories 375 Protein 41 Carbs 24 Fat 14 Calories 481 COMMENTS: See protein pancake recipe below COMMENTS: COMMENTS: COMMENTS: COMMENTS: Protein 30 Carbs 8 Fat 14 Calories 265 COMMENTS: TOTAL DAILY CALORIES: 2306 Copyright © Jamin Thompson www.the6packsecret.com – All Rights Reserved 8 .

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 3pm: Meal #4 6pm: Dinner 9pm: Snack Protein 24 Carbs 16 Fat 14 Calories 287 Protein 30 Carbs 16 Fat 15 Calories 337 Protein 24 Carbs 32 Fat 3 Calories 285 Protein 35 Carbs 20 Fat 12 Calories 315 Protein 36 Carbs 27 Fat 11 Calories 558 Protein 26 Carbs 12 Fat 16 Calories 330 COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: TOTAL DAILY CALORIES: 2120 Copyright © Jamin Thompson www.the6packsecret.com – All Rights Reserved 9 .

com – All Rights Reserved 10 .THURSDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch 3pm: Meal #4 6pm: Dinner 9pm: Snack 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 4 oz Grilled Salmon 3 cups Tossed Green Salad ½ Sweet Potato 30 grams whey protein 1 cup boysenberries 12 almonds 6 oz lean chopped steak ½ cup brown rice 2 cups zucchini ½ cup onion 30 grams whey protein ½ cup plain low fat yogurt ½ cup blueberries 12 almonds Protein 35 Carbs 37 Fat 12 Calories 410 Protein 20 Carbs 18 Fat 14 Calories 338 Protein 24 Carbs 35 Fat 16 Calories 375 Protein 30 Carbs 20 Fat 15 Calories 330 Protein 45 Carbs 45 Fat 6 Calories 402 Protein 43 Carbs 23 Fat 17 Calories 230 COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: TOTAL DAILY CALORIES: 2085 Copyright © Jamin Thompson www.the6packsecret.

FRIDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch 3pm: Meal #4 6pm: Dinner 9pm: Snack Protein 34 Carbs 39 Fat 3 Calories 316 Protein 37 Carbs 19 Fat 17 Calories 380 Protein 34 Carbs 12 Fat 14 Calories 357 Protein 35 Carbs 19 Fat 12 Calories 308 Protein 42 Carbs 43 Fat 14 Calories 516 COMMENTS: 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 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 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 COMMENTS: COMMENTS: COMMENTS: COMMENTS: Protein 30 Carbs 8 Fat 14 Calories 265 COMMENTS: TOTAL DAILY CALORIES: 2142 Copyright © Jamin Thompson www.the6packsecret.com – All Rights Reserved 11 .

COMMENTS: 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 Protein 58 Carbs 36 Fat 14 Calories 476 COMMENTS: Protein 18 Carbs 11 Fat 6 Calories 164 COMMENTS: TOTAL DAILY CALORIES: 1773* *(Does not include cheat meal calories) Copyright © Jamin Thompson www. See options below.SATURDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch 3pm: Meal #4 6pm: Dinner 9pm: Snack 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 Protein 27 Carbs 24 Fat 12 Calories 384 COMMENTS: Protein 30 Carbs 20 Fat 16 Calories 345 COMMENTS: **CHEAT MEAL OF YOUR CHOICE** 30 grams whey protein ½ cup plain low fat yogurt ½ cup boysenberries ½ cup raspberries 12 almonds Protein 42 Carbs 39 Fat 17 Calories 404 COMMENTS: Don’t over do it.the6packsecret. You have been good all week so reward yourself.com – All Rights Reserved 12 .

000 calories per day.the6packsecret. Women should eat between 1. Low-Fat Yogurt Ezekiel Wraps Ezekiel Bread Black Beans Pico de Gallo DIETARY GUIDELINES: **Men should eat between 2.500 calories per day.600 and 2. **You may need to adjust the calorie and portion sizes from the meal plans above to suit your individual needs.000 and 2.GROCERY LIST GROCERY LIST ______________________________________________________ ______________________________________________________ PROTEIN PROTEIN Egg whites Whole eggs Tilapia Chicken breast Salmon Bison Canned Tuna Whey Protein Powder Shrimp Lean Steak Cottage Cheese Turkey breast CARBS CARBS 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 FATS FATS Cashews Almonds Walnuts Peanut Flax Oil Olive Oil Macadamia Nut Butter M I SC M I SC Low fat cheese Plain. You may mix and match foods depending on your tastes and preference. Copyright © Jamin Thompson www. **The meals above are just samples.com – All Rights Reserved 13 . Mix it up and be creative.

Food should be natural. and get your health back on track. 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.com – All Rights Reserved 14 . It’s impossible to look great when you feel awful if that makes any sense. 1.THE 10 COMMANDMENTS FOR OPTIMAL HEALTH & FAT LOSS THE 10 COMMANDMENTS FOR OPTIMAL HEALTH & FAT LOSS Maintaining a state of optimal health is essential if you want to build a better body. Maintain an 80% alkaline and 20% acid ratio. and there is no reason to go through life suffering with preventable disease and being overweight. These nutrients will keep your body functioning at its peak. un-altered state are the highest in nutritional value. If you are sitting at home watching tv. If you do not have time to make it to the gym. 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. Your body was designed to move around and be active so it is important that you challenge your muscles every day. 3. whole. Whole foods that are left in their natural. Proteins and starches are acid. strong. Copyright © Jamin Thompson www. Acid wastes are especially dangerous because they are believed to cause a variety of health problems and chronic diseases. Nutrition for fat loss. just do a few pushups at work or take a brisk 15 minute walk during the day. boost your energy levels. fresh. vegetables and fruits are alkaline. pure. and whole. and rich in nutrients. 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. Good health is not a gift from above. and when I am not on the race track I take it around the block every so often to keep it running smoothly.the6packsecret. and health all go hand in hand. There is nothing in life that is more valuable than good health. These foods will help you build a body that is healthy. Be active. I always perform routine maintenance. but rather your chance to show your appreciation of life by doing everything in your power to sustain a high level of well being. as well as keep you healthy and lean. But if you want to feel great you must keep your body healthy. fitness. If the natural balance of health within the body is thrown off. and fit. your fat loss efforts will suffer. In order to remain healthy you need to eat whole foods that are left in their natural unaltered state because they are pure. 2. Good health is earned and it is always worth working hard for. There is also no shortcut or cheap substitute for achieving good health.

Foods that are cooked in oils and/or fried are cooked at high heat. Be sure to drink between 64 and 128 ounces of water daily. This prevents overeating and helps maintain a balanced combination of foods in the diet. and sweet potato every day trap. Natural foods in their raw form have the highest nutritional value of all foods and are chock full of the best vitamins. Eat in moderation. 8. Many bodybuilders and amateur lifters are guilty of this and fall into the chicken. Not drinking enough can lead to a water imbalance in the body. Table salt can elevate blood pressure. carbohydrates. 6. Avoid all foods made with white flour and sugar and eat natural raw foods like fruits and vegetables instead. Too much table salt can also cause you to retain excess water and carry unwanted pounds. Never fry foods or use heated oils to cook food. If you wish to remain healthy. fiber. However. There are 86. as well as flush out harmful toxins. In order to burn fat and remain healthy it is important to eat enough protein. Water helps prime the body for fat loss. 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. try to always make the best use of them. This high heat food preparation process is dangerous because it lowers nutritional value and makes food almost impossible to digest. If you are trying to keep calories low and lose weight. Eating these foods also puts an extreme strain on the liver and can stop fat loss in its tracks. and live enzymes. increase your risk of stroke and harden the arteries. drinking water is essential for optimal health. which can increase your risk of disease. Be sure to only eat foods that contain the “organic” sodium that occurs naturally in them and avoid refined table salt at all costs. Since our bodies are over 70% water. 4. keeps bad cholesterol levels down. hardening of the arteries. These are the top three foods to avoid if you ever want to be healthy and fit. Cooking using heated oils and frying is also a contributing factor to heart disease.400 seconds in a day. Eliminate the three silent killers: white sugar. Eat plenty of fiber. and high cholesterol. Refined foods like white flour and sugar provide no nutritional value and are full of empty calories.the6packsecret.Your body is the biggest “investment” that you have so be sure to take care of it. minerals. white flour and refined salt. broccoli.com – All Rights Reserved 15 . Copyright © Jamin Thompson www. and fats daily. you cannot understate the importance of dietary fiber. 7. Drink plenty of water. eating enough fiber is very important. Fiber improves digestion. and provides satiety which will keep you feeling fuller longer. 5. each macronutrient should be eaten in the correct amount at each meal.

Good sources of fiber include. and almonds. spinach. 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. If your liver isn’t functioning at its peak…your fat loss efforts will be in vain. broccoli. Living foods will improve your health and dead foods will take away from your health. cardiovascular disease. Eat between 20-25 grams of fiber daily. but they are almost instantly stored as fat. and diabetes. when we lack nutritional variety we can’t supply the body with all of the nutrients that it needs to remain in optimal health. Foods to Avoid: While most people are generally aware then eating certain types of foods can make them gain weight. hypertension. In order to recover and keep our bodies steadily burning fat and building muscle we must eat properly. and undernourished. but even more importantly. and think of foods that do not grow as dead food (man made foods). overweight. raspberries. eat to live. they often do not realize that these same foods can also significantly increase their risk of developing degenerative diseases like arthritis. brussels sprouts. The consistent consumption of man-made foods wreaks havoc on the human body. Maintaining variety in your diet guarantees your body gets all of the nutrients it needs to remain healthy. navy beans. Think of foods that grow as living foods (not man made). and chemicals as foreign invaders and processing these foods puts an intense burden on your liver. food additives.the6packsecret. We tear our bodies down when we exercise. Now don’t get me wrong. Therefore it is essential to avoid foods that put additional stress on the liver so it can function properly and keep you healthy. pears. and if your diet contains too much of these food types you are at a high risk of being overfed. and supply the body with the nutrients that it needs to repair tissue. but certain foods can definitely take years off your life and cause you to get fatter. Copyright © Jamin Thompson www. Keep variety in your diet.com – All Rights Reserved 16 . Your body also views substances like bleaching agents. If the stress on your liver wasn’t bad enough. 10. 9. get enough sleep. preservatives. but are not limited to: apples. “but Jamin. food is meant to be enjoyed. Any diet is boring without variety. Don’t live to eat. Not only are these foods generally very toxic. Let nature work its magic to heal. these dead foods contain few if any nutrients. 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. Now you may say to yourself. kidney beans.

chips. white rice. salt. phytonutrients. and heart disease. fiber. and eating them puts a strain on your digestive system. pastries. crackers. Processed meats also contain insanely high amounts of salt and saturated fats. Copyright © Jamin Thompson www. Your body can use the natural antioxidants. breakfast cereal.the6packsecret. food additives. Over time. 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. if you continue to eat sugary foods. which many experts believe can cause deadly cancers. vitamins. 3. When you eat sugar. In case you have been on the moon for the past few years I will share a few facts about these deadly fats. 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. breakfast cereals. Processed foods are also very high in sugar. 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. but it WILL make you fat and unhealthy. fiber. rolls. Some examples of processed foods are (white bread. be sure to shop the perimeter of the store because most of the garbage food is in the aisles. but sugar also raises insulin levels! If you are not familiar with insulin. or minerals. high cholesterol.com – All Rights Reserved 17 . which can lead to hypertension. Trans fats are basically just chemically altered fats and oils. Here is a list of deadly foods you should avoid at all costs: 1. and minerals found in unaltered foods to keep you healthy as well as keep your body functioning at its peak. While grocery shopping. Processed foods contain no natural antioxidants. your body creates a cycle that constantly demands more and more sugar. A few examples of foods laden with toxic fats are: snack bars. Packaged meats and cold cuts contain nitrates. and toxic fats. 4. Sugary Foods & Drinks – Lets face it. but buyer beware. Processed Foods – These top my list of foods to avoid because not only will they make you fat. I love a great deli sandwich or hot dog at a ball game. sugar tastes great. phytonutrients.So be sure to eat foods that are alive and unaltered by man. but they can cause a variety of deadly health problems. Processed Meats – Now I have to admit. and many other packaged and processed foods. it is a very powerful hormone that tells your body to store fat. vitamins. etc) 2. Not only that. your cells will become resistant to this over-production of insulin and you could end up with type 2 diabetes.

sausage. I can eat this and not gain weight. eating these foods is guaranteed to cause you to gain weight. These toxins overwhelm the liver. as well as herbicides and pesticides. chemical preservatives. 5. Plain and simple. 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. increase your risk of disease. but artificial sweeteners will make you fat. salami.com – All Rights Reserved 18 . get this. but they are converted to sugar by your body just as fast as cake and ice cream. Don’t fall for this trick! 6. If that isn’t enough to gross you out. chances are you are also consuming bleaching agents. thus overwhelming the liver with an intense workload. texturizers. flavoring agents. you see food products everywhere in flashy boxes that read “Sugar Free” and think…awesome. as well as synthetic dyes.the6packsecret. emulsifiers. 7. Copyright © Jamin Thompson www. bologna. Not so fast my friend! Most people don’t realize this because artificial sweeteners generally have zero calories.If that wasn’t bad enough. Artificial Sweeteners – If you are like the rest of us. steer clear of foods containing dangerous chemicals. and can make you fat. these fake sweeteners increase your appetite by sending false signals to the brain that sweet food is on the way. hot dogs. Your brain subsequently becomes confused when sweet food never arrives and so it never gives the signal that you are satisfied. 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. White Flour – White bread and white flour products will make you fat. So avoid foods like bacon. You will develop a nasty sweet tooth. 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. so the body typically sees this “food” as a foreign invader and treats it as such. If you value your health and want to be fit. Not what you want if your goal is to lose stubborn body fat! Artificial sweeteners are well…artificial. Not only do they have no nutritional value. and have sugar cravings throughout the day. How is this possible? First. and any other processed deli meat like the plague and cook your meat yourself.

Eat every 2-4 hours and be sure to eat 5-7 small meals daily. cakes. make sure you eliminate toxic processed. You will be less likely to cheat this way. 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. To make things easy. Eat breakfast. Shop the outside isles of the supermarket instead of the middle isles. This is the most important meal of the day. and fats at the right times. man-made foods. HELPFUL FAT LOSS TIPS HELPFUL FAT LOSS TIPS 1. By planning your meals in advance. Just to review. If you want to lose fat. it is best to take one day of the week (typically on the weekend) and prepare all of your meals for the week. which can increase your risk of disease. good carbs. If you wait until you are absolutely starving to eat.com – All Rights Reserved 19 . Now you should know exactly what types of foods you need to avoid to keep your body. frozen pizzas. you need to keep your liver to functioning at its peak. Don’t buy foods that are tempting. 6. Prepare your meals in advance. 4. junk foods are kept in the middle isles. etc out of the house. drinking water is essential for optimal health. fast foods. processed. lean. Keep foods like cookies.Now the liver is important because it filters and removes dangerous or unnecessary substances from the body. Not drinking enough can lead to a water imbalance in the body. 3. Be sure to drink at least 80-100 ounces of water daily. 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. 5. 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. By combining lean protein with the correct types and amounts of green leafy vegetables. Most of the fatty. 2. toxic fats. you will most likely end up overeating.the6packsecret. 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. you will super charge your metabolism and turn your body into a 24-7 fat burning machine. healthy and strong for life. This will give your metabolism a daily jump start and keep your fat loss efforts on track all day. Eat before you are famished. Water helps prime the body for fat loss. 7. as well as flush out harmful toxins. Copyright © Jamin Thompson www. Since our bodies are over 70% water. Eating smaller meals more frequently is a surefire way to boost your metabolism and create a thermogenic effect inside the body.

**The following section discusses a few healthier cheat meal options. short-duration interval training. the brain never gets this signal so you are more likely to overeat and gain weight. 9. 14. and white rice. 15. Workout smarter not harder.com ) 10. Eliminate high-fructose corn syrup. white bread. Enjoy! Copyright © Jamin Thompson www. Skip the long boring 60 minute cardio sessions on the treadmill and trim that down into 15-20 minutes of high-intensity interval training. stick to high-intensity. 13. so be sure to maintain maximum intensity and focus for the duration of the training session.Stevia. When you eat high fructose corn syrup however.8.the6packsecret. foods with high fructose corn syrup are typically very low in nutritional value and VERY high in calories. When doing cardio. which acts as a signal to the brain to stop you from feeling hungry. Be extra careful to avoid white flour pasta. Stay away from sugar-free foods. Use Stevia sweetener instead ( www. Many of these foods have tons of calories and artificial ingredients. Take a multi-vitamin. white sugar. Most carbohydrates cause the pancreas to produce insulin. Remember. 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. These types of foods have no nutritional value and do absolutely nothing good for your body.com – All Rights Reserved 20 . even for cheat meals. In order to burn fat you must workout efficiently. Avoid ALL processed and refined foods.

MY FAVORITE HEALTHY CHEAT MEALS MY FAVORITE HEALTHY CHEAT MEALS 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.the6packsecret.com For more useful muscle-building & fat-loss tips just visit: www.amys.the6packsecret.com – All Rights Reserved 21 .com Copyright © Jamin Thompson www. For more info check out http://www.

fresh limes and cilantro. diced 1/4 cup ripe olives.the6packsecret. 3. 6.com – All Rights Reserved 22 . I like to use a George Foreman Grill because it is quick and easy. onions. Sprinkle with fresh cilantro and sunflower kernels. 2. 1/2 cup shredded lettuce. Place sausage links on preheated grill rack and grill 3-4 minutes.com Copyright © Jamin Thompson www. olives. For more useful muscle-building & fat-loss tips just visit: www. cilantro. 7. 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. 5. Garnish with scallions. Spray the grill with cooking spray and preheat. finely chopped 1/4 teaspoon freshly ground pepper Directions: 1. toss together tomatoes. Spread 3 tablespoons of refried beans over each tortilla and evenly divide chicken sausage between the tortillas.the6packsecret. lime juice and pepper. chopped and seeded 3/4 cup sweet onion. 2 tablespoons feta cheese and 1 tablespoon sour cream. 4.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. 1/2 cup tomato mixture. Allow sausage to cool slightly then cut into ½ inch pieces and set aside. Brush the chicken sausage with lime juice and sprinkle with taco seasoning. Top with 2 tablespoons salsa. In a medium bowl. Place tortillas on sprayed grill rack and grill for 30 seconds on each side until crisp and golden brown. chopped 1/4 cup fresh cilantro. toasted 1 tablespoon low-sodium taco seasoning 2 cups tomatoes.

Bring to a boil.the6packsecret. 3. brown 1 pound ground turkey until crumbly.com) 1 cup Whole Foods Brand Pico De Gallo ½ cup Whole Foods Brand Guacamole ½ cup sliced jalapenos to taste Directions: 1. **All ingredients can be purchased at Whole Foods Market For more useful muscle-building & fat-loss tips just visit: www. filling each). 4. 8-10 minutes. In a large skillet. Blend well. Top with shredded lettuce. 2/3 cup water.littlebearfoods. diced tomatoes and salsa or taco sauce. 2. (3 Tbsp. Stir occasionally. Add Bearitos Taco Seasoning.the6packsecret. Spoon taco filling into warmed Bearitos taco shells.com – All Rights Reserved 23 . simmer uncovered. enough for 12 tacos.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.com Copyright © Jamin Thompson www. grated cheddar cheese. reduce heat. **Makes about 3 cups of filling.

com – All Rights Reserved 24 . 4. Grill the turkey bacon until done. Add condiments and serve. Grill the buffalo meat until done.the6packsecret.com Copyright © Jamin Thompson www. **Serves four **All ingredients can be purchased at Whole Foods Market or Trader Joes For more useful muscle-building & fat-loss tips just visit: www. 3.the6packsecret. Sauté the onions and mushrooms until browned. 2. 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.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.

com Copyright © Jamin Thompson www. Mix the egg. Spray nonstick cooking spray onto a nonstick baking sheet.the6packsecret. 5. 3. Preheat oven to 450° F 2.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. Dip sliced bread into egg mix until it is completely covered. and milk until fully blended. For more useful muscle-building & fat-loss tips just visit: www. 7. Set baking sheet aside. and butter or margarine into a small bowl and sir until fully blended. cinnamon.com – All Rights Reserved 25 . 4. vanilla. Spread mix evenly over the French Toast and top with fresh strawberries. Place on making sheet and bake for 15 minutes. 6. turning over at the 7:30 minute mark. Combine Stevia.the6packsecret.

com Copyright © Jamin Thompson www. Protein: 42 Carbs: 35 Fat: 4 Calories: 325 ** For intermediate users. Raspberries. blueberries. 3. Use Pam cooking spray and place a nonstick skillet on medium-low heat. For more useful muscle-building & fat-loss tips just visit: www.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.com – All Rights Reserved 26 . this meal may be used during the week as a regular meal and not only as a cheat meal. Put all of the ingredients into a blender and mix on high. 4.the6packsecret.the6packsecret. Cook for one minute on each side. 2. or strawberries may be added for taste.

steviva. You can find it at the following sources: • • • Food for Life www. I am going to give you some of my favorite brands that will help you make healthier food choices. Wellness Meats http://tinyurl. especially on websites such as Amazon. You can find it at the following sources: • • Stevia Main Site www.wholefoodsmarket. You can find it at the following sources: • • • Vital Choice http://tinyurl. and Poultry Only eat animal protein that is organic.com Whole Foods Market Supplement Section www.traderjoes. Even though health food stores are very prevalent these days. 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.celticseasalt.com Meats.com Salt If you choose to include salt in your diet be sure to choose unrefined sea salt that contains no additives.NUTRITION RESOURCES NUTRITION RESOURCES You may be in for a bit lifestyle shift if you are new to eating in the manner presented in this manual.com Copyright © Jamin Thompson www. It comes in powdered and liquid form and is ideal for baking and sweetening most foods. You can find it at the following sources: • • Celtic Sea Salt www.com. If you can find grass-fed produce that is even better.wholefoodsmarket.com – All Rights Reserved 27 .com Trader Joe’s www.com Stevia Sweetener This is the best alternative to sugar and processed artificial sweeteners. Bread I highly recommend Ezekiel 4:9 organic sprouted whole grain bread by the Food for Life Brand. Fish. but to make things easy on you.foodforlife.com/n57u3f Whole Foods Market www.com Whole Foods Market www.com/lqubp2 U.wholefoodsmarket. and free of antibiotics and hormones. they are not in every city.wholefoodsmarket.the6packsecret.com Whole Foods Market www. but the good news is that most of the foods I suggest you eat are readily available online.S.

com – All Rights Reserved 28 . As you progress and get better conditioned. Training this way will help you build much more muscle and remain injury free. If you need to. You don’t want to create momentum by just throwing weight around. TRAINING GUIDELINES: • • • • Begin each workout with 5 minutes of dynamic stretching and / or light cardio on a treadmill or stationary bike. Depending on your experience level. and rest periods the same. During the bodyweight circuits you will be moving from exercise to exercise without a rest period. and every workout affects us all differently. Work the weight and don’t let the weight work you! That means no bouncing. start to increase the amount of weight used per exercise by 5 pounds per week. 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. Use a full range of motion. you may need to adjust the weights and rest periods accordingly. Do not use forced or “cheat reps”. 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. Take a week or two to get used to this way of training.FAT LOSS TRAINING FAT LOSS TRAINING There is no such thing as the “perfect” training program. no swinging. • • • • Copyright © Jamin Thompson www. Don’t let your ego get the better of you. sets. strip stubborn body fat. but keep the reps. Take a day to recover and then keep pushing forward with your training. just use lighter weights.the6packsecret. and no BS reps. You will work out 4 to 5 days in a given week. and build lean muscle. but don’t just quit because of soreness. There are however. Always train with maximum intensity and focus.

Standing Machine Calf Raise 2. TRAIN WITH INTENSITY AND FOCUS! Setts Se s Reps Reps Restt R es Commentts Commen s B1:B2:B3 3 3 3 10 50 12 :75 C1:C2:C3 3 3 3 15/ea leg 10 :60 :75 D1:D2 2 2 12-15 12-15 :60 1 & 1/2’s: Perform a full rep. perform a regular squat. lower half way. 1 Leg Bodyweight Calf Raise Abs Super-Sets 1.com – All Rights Reserved 29 . Janda Sit Ups 4. Mountain Climbers Super-Set 1. Leg Extensions 3 3 3 12 10 20 :75 Jump Squats: Using a barbell and a weight that is light enough to balance. pause. Dumbbell Front Squats 2. and explode up into a jump. Burpees Tri-Set 1. Step-ups onto bench 2. Mountain Climbers should be performed as fast as you can for 60 seconds. Hip Abduction 2. Bodyweight Squats 3. Pull-Ups 3. pause for 1 second. Hanging Leg Raises 2.WORKOUT #1 TRAINING GUIDELINES Order Order A1:A2:A3 Exerciise Exerc se Tri-Set 1. Knee Jumps Tri-Set 1. Hanging Knee Twists 3. Supine Double Leg Raise 2 2 12-15 12-15 :60 F1:F2:F3 3 3 3 10 10 10 :60 G1:G2: G3:G4 3 3 3 3 15-20 15-20 15-20 15-20 :60 :60 Copyright © Jamin Thompson www. Donkey Calf Raise 3. Chin-Ups 3. then finish the movement at the bottom. perform another full rep. Barbell Jump Squats 2. One Arm Dumbbell Rows Calf Tri-Set: 1.the6packsecret. Bent Over Rows 2. pause. E1:E2 Super-Set 1.

WORKOUT #2 – Bodyweight Circuit TRAINING GUIDELINES • • • Keep a fast tempo for the duration of each exercise and perform each rep with strict form. Repeat six times with no rest between sets.the6packsecret. Exerciise Exerc se Prisoner Squats Pushups Knee Jumps Stability Ball Leg Curls Stability Ball Jack Knifes Pull-Ups Close Grip Pull-Ups Bodyweight Rows Bodyweight Squats Chin-Ups Cardio Circuit Super-Set 1. You may perform these exercises in any order that you choose. 60 second sprint on stationary bike. but save the abs circuit for last. Janda Sit-Ups 6 6 :60 15 None None Setts Se s 1 1 1 1 1 1 1 1 1 1 Reps Reps 50 50 25 50 25 25 50 50 50 25 Restt R es None None None None None None None None None None Cardio Super Set: A full out sprint using a high resistance level on the stationary bike followed by Janda SitUps. Commentts Commen s Order Order A B C D E F G H I J K1:K2 Copyright © Jamin Thompson www. You will move from exercise to exercise with no rest in between sets.com – All Rights Reserved 30 . 2.

Dumbbell Flies 3. Clap Pushups Tri-Set: 1.the6packsecret. Back Extension 2. F1:F2:F3 3 3 3 :30 :30 :30 :120 G1:G2: G3:G4 3 3 3 3 15-20 15-20 15-20 15-20 :60 :60 Copyright © Jamin Thompson www. Cable Crunch 4.com – All Rights Reserved 31 . Lying Leg Curl 2. Ab Roller 3 3 8 8 :75 12-15 12-15 :60 E1:E2 E3:E4 2 2 2 2 12-15 12-15 12-15 12-15 :90 Plate Push: Place a 45 pound plate on the floor and push it for 30 seconds. Hanging Leg Raises 2. Burpees Super-Set 3 3 3 12 10 20 :75 TRAIN WITH INTENSITY AND FOCUS! Setts Se s Reps Reps Restt R es Commentts Commen s B1:B2:B3 3 3 3 12 10 20 :75 C1:C2: 1. Duck Walks 3. Sumo Deadlifts 3 2. Alternating Split Squat Jump Abs Super-Sets 1. Exercise Ball Crunch 3. Hindu Pushups 3.WORKOUT #3 TRAINING GUIDELINES Order Order A1:A2:A3 Exerciise Exerc se Tri-Set 1. Single Leg RDL With Dumbbell Giant-Set 1. Mountain Climbers Tri-Set 1. Barbell Flat Bench Press 2. Dumbbell Bulgarian Split Squat 3 D1:D2 Super-Set 1. Plate Pushes 2. Incline Dumbbell Bench Press 2. Pushups 3. Bodyweight Reverse Lunge 4.

B1:B2:B3 3 3 12 :60 :75 C1:C2: 3 3 3 12 10 20 :75 L Pull-Ups: A regular pullup with your legs up and parallel with the floor to shape an L with your body. Jump Rope: Should be performed as fast as possible for a full 60 seconds. Barbell Oblique Twists 4. D1:D2 3 3 12-15 12-15 :60 E1:E2 E3:E4 2 2 2 2 :60 :30 :30 :30 :90 F1:F2 2 2 8 8 :75 G1:G2: G3:G4 3 3 3 3 15-20 15-20 15-20 :60 :60 :60 Copyright © Jamin Thompson www. Do NOT rest after each exercise. Dips Giant-Set 1. Burpees Super-Set 1. High Knee Drill 4. Dead Lift High Pull 2. Bodyweight Reverse Lunge Super-Set: 1. L Pull-Ups 2. Jump Rope Super-Set 1.the6packsecret. Mountain Climbers Super-Set 1.com – All Rights Reserved 32 . Dumbbell Shoulder Press 2. Medicine Ball Pistol Squat 2. Dumbbell Front Squat Abs Super-Sets 1. Incline Reverse Crunch 3.WORKOUT #4 TRAINING GUIDELINES Order Order A1:A2:A3 Exerciise Exerc se Super-Set 1. Alternating DB Shoulder Press 2. Giant Set: Perform all four exercises back to back for the specified time period. Rear Lateral Raise 3. Power Clean 2. Medicine Ball Sit-Up & Stand 2. Bosu Push-Up 3. Single Leg Plank 3 3 8 20 :75 TRAIN WITH INTENSITY AND FOCUS! Setts Se s Reps Reps Restt R es Commentts Commen s Power Clean: Maintain STRICT FORM! If you don’t know how to clean ask a trainer for help.

Plank 2. You will move from exercise to exercise with no rest in between sets. but save the abs circuit for last. Exerciise Exerc se Burpees Plate Pushes Bench Dips Bodyweight Rows Jump. You may perform these exercises in any order that you choose.com – All Rights Reserved 33 .Rope Push-Ups Pull-Ups Mountain Climbers Alternating Split Jumps Bodyweight Squats Abs Super-Set 1. Air Bike Crunches 3 3 :60 15 None :75 Setts Se s 1 1 1 1 1 1 1 1 1 1 Reps Reps :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 Restt R es None None None None None None None None None None Commentts Commen s Order Order A B C D E F G H I J K1:K2 Copyright © Jamin Thompson www. Be sure to use a stop watch that has a beeping timer to make sure you stay on track every 30 seconds.the6packsecret.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.

the6packsecret. meal plans. and sports performance expert. I hope you will enjoy the workouts. fool proof. or long boring cardio workouts. 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. Jamin Thompson About Jamin Thompson and His Breakthrough Fat Loss System Jamin Thompson is an internationally recognized fat loss expert. Now get after it! To your best body ever. and remain healthy for life without the use of supplements. Learn how to increase your metabolism and get rid of stubborn fat by visiting: www. as well as a few of my favorite workouts ever. He is the author of the best selling fitness and diet ebook.com Copyright © Jamin Thompson www. and proven to work. lose fat. The strategies outlined in this manual are straightforward. fancy machines. 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. as I’ve tried to choose the healthiest and tastiest food combinations for fat loss. fitness model.the6packsecret. and nutrition information presented in this guide.That‘s all for now. motivational speaker.com – All Rights Reserved 34 .

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