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FZ07
01-14-2014, 05:39 PM
Hey guys. I just started working out recently, and I'm trying to get a six pack now. I'm also lifting weights 2-3 days a week to gain some mass. I also play soccer at least 2 days a week. I am skinny for the most part with the exception of a little belly fat. Also, I'm from Bangladesh so the food suggested in most six pack diets aren't easily available to me. So my question is what is a good diet for me to get a six pack as well as gain some muscle mass? My diet so far has been:

Breakfast (7:30 am) - 2 hard boiled eggs and a glass of milk
lunch (2:45 pm) - Rice, chicken, lentils
Snack (6:30 pm) - Usually a chicken sandwich
Dinner (10:30 pm) - Rice, chicken, lentils
Midnight snack ( 12:00 am) - A sandwich and a glass of milk

Ps: I also have a fairly fast metabolism.

SuperHippo
01-14-2014, 05:46 PM
calculate your tdee add 10-20% surplus

FZ07
01-15-2014, 12:54 AM
calculate your tdee add 10-20% surplus

Sorry if this is a stupid question, but what is tdee exactly?

XKINGX
01-15-2014, 02:03 AM
Google it ,total daily energy expenditure. they have online tdee calculator online that are pretty close