need clean diet plan to get six pack abs

[nosheen]

hello this is nosheen. i have got 31 size of lower abs and 28 of upper abs i know the i deit which i take is not right thats why i ve got alot of fat on tummy. i have heared about clean diet what's that? well i also gone through http://www.build-muscle-and-burn-fat.com/six pack abs but i didn't get the procedure of calorie intake calculation,lean bady mass calculation all i want to say i didn't get all procedure of calculation can you tell me a complete clean deit paln not only lose fat but also to get six pack abs as i told you i from pakistan but very small town hyderabad i cant find alot of food variety such as broccli and salary ect. let me tell you i am 28 i like to eat pakistani food receipes but don't worry i cook them in 1TPS oil i don't like too much oily food that's why i cook in 1TPS . as you yo know i live in pakistan chapati is most common which is made with wheat flour but now i have stwich whole oats flour plz help me to reduce fat and get 6 pack abs