How much fat and calories do I need to consume for a six pack? (Pic included)?!


Question: How much fat and calories do I need to consume for a six pack!? (Pic included)!?
I'm about 5'10" and weigh 181 lbs!. I have been lifting weights, running, and doing ab exercises for 2 weeks!. I usually eat chicken, seafood, black beans, some rice, potatoes, and drink a protein shake once a day!. I never really count my calories or fat that I've consumed, although I know it's a healthy amount!. I do still feel hungry at times during the night!. I don't have enough time/breaks to eat 6 meals a day, so I only eat breakfast, lunch, and dinner!. I also bought some Cliff Bars which I'll eat after workouts!. My protein intake isnt 181g, probably falls quite short of that daily, although I'm uncertain how to get that much protein without eating a considerable amount of fat and calories!. I just want a six pack and need a diet that will help me get there along with my routine exercise 4-5 times a week!. I also know about the 10-12% body fat for ripped abs!.

Here are pics of myself to show my progress!.

http://www!.flickr!.com/photos/25094857@N0!.!.!.

http://www!.flickr!.com/photos/25094857@N0!.!.!.Www@Answer-Health@Com


Answers:
I think you're doing great!. Just continue what you're doing!.

(nice body btw)Www@Answer-Health@Com

You're doing swimmingly!. Just keep doing what you're doing and that six pack will come to you!.Www@Answer-Health@Com

jogging and lean meatWww@Answer-Health@Com





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