i am 180 lbs, 6'0 tall and dont really know what my body fat percentage is because i am in iraq and i am kind of limited to my resources, now i have access to sandwich meat 24/7 so im sure that this can help in the other area that i might be lacking because of the availabilty of foods here. now if i could get a diet that had enough protein to make as much gains as possible and also cut down so that i can get my 8-pack back that would be awesome. however i dont know if that will be possible, the 8-pack is more important so it will have to take precedence in the diet, i have 2 months until i go home for leave and i am going to go to south beach, i need to look ripped so if anyone could please help me out i would greatly appreciate it.

p.s. they do not have brown rice, they only have white rice, rice pilaf, spanish rice, jambalaya, and some type of onion shrimp rice or something, also if you could recommend a few diff types of replacements in case they dont have what is originally recommended

thank you so much