The Ultimate Blueprint For Fat Loss & Optimal Health

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©Copyright 2009 Jamin Thompson, www.the6packsecret.com All rights reserved. No duplication or

reproduction of “The Ultimate Blueprint For Fat Loss & Optimal Health” is allowed in any form without
written permission from Jamin Thompson.
Legal Disclaimer
This book is supplied for information purposes only and, as experienced in

this subject matter as the contributors are, the material herein does not
constitute professional fitness advice.
This publication is designed to provide accurate and authoritative information

with regard to the subject matter covered. It is written 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 reader is advised to consult
with an appropriately qualified fitness professional and/or doctor before
beginning any new fitness program.
The contributors do not accept any responsibility for any liabilities resulting
from any decisions made by purchasers or readers of this book.
The opinions expressed are not necessarily the opinions of Jamin Thompson. No claim or opinion in this
guide is intended to be, nor should be construed to be, medical advice. Please consult with a healthcare
professional before starting any diet or exercise program. The food and drug administration has not
evaluated any of the claims made in this book.
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 Jamin Thompson International 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. In no event shall the
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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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FAMILY, AND ANYONE ELSE THAT YOU FEEL WILL ENJOY IT
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
SU NDA Y
7am: Breakfast 3pm: Meal #4
10am: Meal #2 6pm: Dinner
12pm: Lunch 9pm: Snack
6 Egg Whites Protein 35 COMMENTS:

1tbsp Flax Oil Carbs 40
½ Grapefruit Fat 14
1 cup peppers, Calories 456
½ cup onions
½ cup mushrooms
½ cup Oatmeal
30 grams whey protein Protein 38 COMMENTS:

1 cup Sliced tomatoes Carbs 13
1 cup Sliced cucumber Fat 15
15 Raw Almonds Calories 321
5 oz ground chicken Protein 36 COMMENTS:

1 Slice Turkey Bacon Carbs 49
1 cup Sliced Tomatoes Fat 4
¼ cup grilled Onions Calories 365
½ cup Brown Rice
½ cup plain low fat yogurt Carbs 27
½ cup cherries Fat 16
15 raw cashews Calories 385
6 oz lean steak Protein 44 COMMENTS:

½ cup brown rice Carbs 48
2 cups cabbage Fat 6
2 cups Zucchini Calories 460
30 grams Protein Powder Protein 30 COMMENTS:
2 tsp Olive or Flax Oil Carbs 22
1 cup Pineapple Fat 14
Calories 315
TOTAL DAILY CALORIES: 2302

MONDAY
5 egg whites & one full egg Protein 27 COMMENTS:

1/2 cup cherries Carbs 23
1 Ezekiel Wrap Fat 5
1 tsp salsa Calories 290
30 Grams whey protein Protein 37 COMMENTS:
½ cup strawberries Fat 17
2 tbsp raw almond butter Calories 415
Celery sticks
6 oz lean chopped steak Protein 36 COMMENTS:
½ cup Grilled onions Carbs 37
1 cup Grilled Peppers Fat 6
½ Sweet Potato Calories 354
1 Cup Spinach
30 Grams whey protein Protein 35 COMMENTS:
½ cup cherries Carbs 19
15 raw cashews Fat 12
30g protein, 16g carbohydrates, 2g fat Calories 309
6 oz Tilapia Protein 39 COMMENTS:

½ cup Brown Rice Carbs 31
½ ounce black beans Fat 14
1 cup Chopped Zucchini & Squash Calories 495
2 tsp Olive or Flax Oil
2 tbsp raw almond butter Carbs 16
½ apple Fat 15
Calories 337

TUESDAY
3 Protein Pancakes Protein 42 COMMENTS: See protein

½ cup blueberries Carbs 51 pancake recipe below
½ cup strawberries Fat 4
Calories 391
10 small cantaloupe cubes Carbs 20
12 Raw Walnuts Fat 16
Calories 345
6 oz grilled shrimp Protein 34 COMMENTS:
2 cups sliced cucumber Carbs 31
½ cup chopped mushrooms Fat 14
½ cup Brown Rice Calories 449
1tbsp olive or flax oil
1serving Protein Powder (30 grams) Protein 42 COMMENTS:
½ apple Fat 14
15 raw cashews Calories 375
1 Can Tongol Tuna in water Protein 41 COMMENTS:

1 cup chopped Zucchini Carbs 24
¼ cup diced onion Fat 14
1 tsp Hummus Calories 481
2 tsp Olive or Flax oil
1 Ezekiel Wrap
30 grams Protein powder Protein 30 COMMENTS:
2 tsp Olive or Flax oil Carbs 8
1 Plum Fat 14
Calories 265

WEDNESDAY
6 Egg whites Protein 24 COMMENTS:

3 cups Spinach Carbs 16
1 cup diced zucchini Fat 14
¼ cup pico de gallo Calories 287
2 tbsp raw almond butter Carbs 16
½ apple Fat 15
Calories 337
3-4 oz lean ground bison Protein 24 COMMENTS:
½ Sweet Potato Carbs 32
2 Cups Spinach Fat 3
1 cup Sautéed mushrooms Calories 285
¼ cup sautéed onions
10 strawberries Carbs 20
15 cashews Fat 12
Calories 315
6 oz salmon steak Protein 36 COMMENTS:
2 cups spinach Carbs 27
1 cup asparagus Fat 11
½ cup brown rice Calories 558
1 cup low fat cottage cheese Protein 26 COMMENTS:
12 almonds Carbs 12
6 cherries Fat 16
Calories 330

THURSDAY

2 tsp raw macadamia nut butter Carbs 37
½ apple Fat 12
1/2 Cup Oatmeal Calories 410
4 oz sliced turkey breast Protein 20 COMMENTS:
1 cup leeks Carbs 18
2 cups spinach Fat 14
2 tbsp raw cashew butter Calories 338
4 oz Grilled Salmon Protein 24 COMMENTS:

3 cups Tossed Green Salad Carbs 35
½ Sweet Potato Fat 16
Calories 375
1 cup boysenberries Carbs 20
12 almonds Fat 15
Calories 330
6 oz lean chopped steak Protein 45 COMMENTS:
2 cups zucchini Fat 6
½ cup onion Calories 402

½ cup blueberries Fat 17
12 almonds Calories 230

FRIDAY
5 oz ground chicken Protein 34 COMMENTS:

1 Slice Turkey Bacon Carbs 39
1 cup Sliced Tomatoes Fat 3
¼ cup Grilled Onions Calories 316
½ cup brown rice
½ cup pineapple Fat 17
12 almonds Calories 380
6 oz grilled shrimp Protein 34 COMMENTS:

¼ cup chopped onions Carbs 12
1 cup cucumber Fat 14
½ cup bell peppers Calories 357
1serving Protein Powder (30 grams) Protein 35 COMMENTS:
½ cup cherries Carbs 19
12 raw cashews Fat 12
Calories 308
6 oz Grilled Skinless Chicken Breast Protein 42 COMMENTS:
½ cup yellow pepper Fat 14
1 cup zucchini Calories 516
½ cup red pepper
¼ cup diced onions
30 grams Protein powder Protein 30 COMMENTS:

2 tsp Olive or Flax oil Carbs 8
1 Plum Fat 14
Calories 265

SATURDAY
5 egg whites & one full egg Protein 27 COMMENTS:

1 cup Zucchini Carbs 24
1 cup chopped lettuce Fat 12
¼ cup diced onion Calories 384
1 Ezekiel Wrap
10 small cantaloupe cubes Carbs 20
12 Raw Walnuts Fat 16
Calories 345
COMMENTS: Don’t over do it.
**CHEAT MEAL OF YOUR CHOICE** You have been good all week
so reward yourself. See
options below.
½ cup boysenberries Fat 17
½ cup raspberries Calories 404
12 almonds
1 Lean Ground Buffalo Patty Protein 58 COMMENTS:

2 slices Ezekiel Bread Carbs 36
1 slice low fat cheese Fat 14
¼ cup grilled onions Calories 476
Lettuce leaf
1 tomato slice
6 almonds Carbs 11
½ cup blackberries Fat 6
Calories 164
TOTAL DAILY CALORIES: 1773*

*(Does not include cheat meal calories)
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Egg whites Oatmeal Cashews Low fat cheese
Whole eggs Brown Rice Almonds Plain, Low-Fat Yogurt
Tilapia Sweet Potato Walnuts Ezekiel Wraps
Chicken breast Zucchini Peanut Ezekiel Bread
Salmon Cabbage Flax Oil Black Beans
Bison Lettuce Olive Oil Pico de Gallo
Canned Tuna Onion Macadamia Nut Butter
Whey Protein Asparagus
Powder Leeks
Shrimp Spinach
Lean Steak Cucumber
Cottage Cheese Tomatoes
Turkey breast Mushrooms
Broccoli
Peppers
Celery
Grapefruit
Boysenberries
Grapes
Strawberries
Blueberries
Apple
Pear
Plum
Raspberries
Blackberries
Cherries
Pineapple
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.
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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.
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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!
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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: http://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.
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 non-

stick 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
NUUT
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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
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.celticseas.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.stevivasweetener.com

• Whole Foods Market Supplement Section www.wholefoodsmarket.com
F
FAAT
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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 C
Coom
mmmeennttss
A1:A2:A3 Tri-Set
1. Dumbbell Front Squats 3 12 -

2. Pull-Ups 3 10 -
3. Knee Jumps 3 20 :75
B1:B2:B3 Tri-Set Jump Squats: Using a
barbell and a weight that is
1. Barbell Jump Squats 3 10 - light enough to balance,
2. Bodyweight Squats 3 50 - perform a regular squat,
3. Burpees 3 12 :75 and explode up into a jump.
C1:C2:C3 Tri-Set Mountain Climbers should
be performed as fast as you
1. Step-ups onto bench 3 15/ea leg - can for 60 seconds.
2. Chin-Ups 3 10 -
3. Mountain Climbers 3 :60 :75
D1:D2 Super-Set 1 & 1/2’s: Perform a full
rep, pause for 1 second,
1. Hip Abduction 2 12-15 - lower half way, pause,
2. Leg Extensions 2 12-15 :60 perform another full rep,
pause, then finish the
movement at the bottom.
E1:E2 Super-Set
1. Bent Over Rows 2 12-15 -

2. One Arm Dumbbell Rows 2 12-15 :60
F1:F2:F3 Calf Tri-Set:
1. Standing Machine Calf Raise 3 10 -

2. Donkey Calf Raise 3 10 -
3. 1 Leg Bodyweight Calf Raise 3 10 :60
G1:G2: Abs Super-Sets
G3:G4
1. Hanging Leg Raises 3 15-20 -
2. Hanging Knee Twists 3 15-20 :60
3. Janda Sit Ups 3 15-20 -

4. Supine Double Leg Raise 3 15-20 :60
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
Reeppss R
Reesstt C
Coom
mmmeennttss
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 Cardio Super Set: A

full out sprint using a
1. 60 second sprint on 6 :60 None high resistance level on
stationary bike. the stationary bike
2. Janda Sit-Ups 6 15 None followed by Janda Sit-
Ups. Repeat six times
with no rest between
sets.
WORKOUT #3
O
Reeppss R
Reesstt C
Coom
mmmeennttss
A1:A2:A3 Tri-Set
1. Incline Dumbbell Bench Press 3 12 -

2. Pushups 3 10 -
3. Mountain Climbers 3 20 :75
B1:B2:B3 Tri-Set
1. Barbell Flat Bench Press 3 12 -

2. Dumbbell Flies 3 10 -
3. Burpees 3 20 :75
C1:C2: Super-Set
1. Sumo Deadlifts 3 8 -
2. Dumbbell Bulgarian Split Squat 3 8 :75
D1:D2 Super-Set
1. Lying Leg Curl 3 12-15 -

2. Single Leg RDL With Dumbbell 3 12-15 :60
E1:E2 Giant-Set
E3:E4
1. Back Extension 2 12-15 -
2. Hindu Pushups 2 12-15 -
3. Bodyweight Reverse Lunge 2 12-15 -
4. Clap Pushups 2 12-15 :90
F1:F2:F3 Tri-Set: Plate Push: Place a 45
pound plate on the floor
1. Plate Pushes 3 :30 - and push it for 30 seconds.
2. Duck Walks 3 :30 -
3. Alternating Split Squat Jump 3 :30 :120
G3:G4
1. Hanging Leg Raises 3 15-20 -
2. Exercise Ball Crunch 3 15-20 :60
3. Cable Crunch 3 15-20 -

4. Ab Roller 3 15-20 :60
WORKOUT #4
O
Reeppss R
Reesstt C
Coom
mmmeennttss
A1:A2:A3 Super-Set Power Clean: Maintain

STRICT FORM! If you don’t
1. Power Clean 3 8 - know how to clean ask a
2. Burpees 3 20 :75 trainer for help.
B1:B2:B3 Super-Set Jump Rope: Should be
performed as fast as
1. Dead Lift High Pull 3 12 - possible for a full 60
2. Jump Rope 3 :60 :75 seconds.
C1:C2: Super-Set
1. Dumbbell Shoulder Press 3 12 -

2. Rear Lateral Raise 3 10 -
3. Mountain Climbers 3 20 :75
D1:D2 Super-Set L Pull-Ups: A regular pull-
up with your legs up and
1. L Pull-Ups 3 12-15 - parallel with the floor to
2. Dips 3 12-15 :60 shape an L with your body.
E1:E2 Giant-Set Giant Set: Perform all four
E3:E4 exercises back to back for
1. Alternating DB Shoulder Press 2 :60 - the specified time period.
2. Bosu Push-Up 2 :30 - Do NOT rest after each
3. High Knee Drill 2 :30 - exercise.
4. Bodyweight Reverse Lunge 2 :30 :90
F1:F2 Super-Set:
1. Medicine Ball Pistol Squat 2 8 -

2. Dumbbell Front Squat 2 8 :75
G3:G4
1. Medicine Ball Sit-Up & Stand 3 15-20 -
2. Incline Reverse Crunch 3 15-20 :60
3. Barbell Oblique Twists 3 15-20 -

4. Single Leg Plank 3 :60 :60
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
Reeppss R
Reesstt C
Coom
mmmeennttss
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
1. Plank 3 :60 None

2. Air Bike Crunches 3 15 :75
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 e-
book, 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 Ultimate Blueprint For Fat Loss & Optimal Health

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©Copyright 2009 Jamin Thompson, www.the6packsecret.com All rights reserved. No duplication or

This book is supplied for information purposes only and, as experienced in

This publication is designed to provide accurate and authoritative information

If fitness advice or other professional assistance is required, the services of a

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

6 Egg Whites Protein 35 COMMENTS:

30 grams whey protein Protein 38 COMMENTS:

5 oz ground chicken Protein 36 COMMENTS:

6 oz lean steak Protein 44 COMMENTS:

TOTAL DAILY CALORIES: 2302

5 egg whites & one full egg Protein 27 COMMENTS:

6 oz Tilapia Protein 39 COMMENTS:

TOTAL DAILY CALORIES: 2200

3 Protein Pancakes Protein 42 COMMENTS: See protein

1 Can Tongol Tuna in water Protein 41 COMMENTS:

TOTAL DAILY CALORIES: 2306

6 Egg whites Protein 24 COMMENTS:

TOTAL DAILY CALORIES: 2120

30 grams whey protein Protein 35 COMMENTS:

4 oz Grilled Salmon Protein 24 COMMENTS:

30 grams whey protein Protein 43 COMMENTS:

TOTAL DAILY CALORIES: 2085

5 oz ground chicken Protein 34 COMMENTS:

6 oz grilled shrimp Protein 34 COMMENTS:

30 grams Protein powder Protein 30 COMMENTS:

TOTAL DAILY CALORIES: 2142

5 egg whites & one full egg Protein 27 COMMENTS:

1 Lean Ground Buffalo Patty Protein 58 COMMENTS:

TOTAL DAILY CALORIES: 1773*

Maintaining a state of optimal health is essential if you want to

1. Food should be natural, fresh, pure, and whole.

2. Maintain an 80% alkaline and 20% acid ratio.

Your body is the biggest “investment” that you have so be sure to

4. Eliminate the three silent killers: white sugar, white

5. Drink plenty of water.

Cooking using heated oils and frying is also a contributing factor to

8. Eat plenty of fiber.

9. Let nature work its magic to heal.

10. Keep variety in your diet.

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

While grocery shopping, be sure to shop the perimeter of the store

If you value your health and want to be fit, steer clear of

7. Artificial Sweeteners – If you are like the rest of us,

Most people don’t realize this because artificial sweeteners

First, these fake sweeteners increase your appetite by

By combining lean protein with the correct types and amounts

2. Eat breakfast. This is the most important meal of the day.

8. Eliminate high-fructose corn syrup. Most carbohydrates cause the pancreas to

HEALTHY CHEAT MEAL

Pam cooking spray

1 pound ground bison or buffalo meat

1. In a large skillet, brown 1 pound ground turkey until crumbly.

2. Add Bearitos Taco Seasoning, 2/3 cup water. Blend well.

**All ingredients can be purchased at Whole Foods Market