alright here it is in detail..........

8:00am 12 eggs (6 yokes and 6 whites) and 1 cup whole oats

9:30am 10oz (before cooked) chicken breast w/ 5oz sweat potato

11:45am 10oz (before cooked) extra lean ground sirlion w/ 1 cup brown rice and a orange

2:00pm 3 scoops beverly International muscle provider (protein) w/ bannana

4:00pm 10oz (before cooked) extra lean ground sirlion w/ 5oz sweat potato and a orange.

5:30pm Im training till 6:30 -7:00 then have a 3 scoops beverly International muscle provider (protein) w/ bannana

8:30 10oz (before cooked) chicken breast w/ 1/2 red bell pepper, 1/2 yellow bell pepper, one small onion, and portobella mushroom.

10:00 6 egg whites and a light yogurt

I take a multi vitiamn, glutamine also

I keep track of all the cals and protein and carbs in a log and my cals are about 4800 my protein is about 490 and carbs are around 390 and i drink a 1 1/2 gallons of water a day

The last show I did was in 2000 and I have followed this diet pretty closely ever since then, I just had my skin folds taking at the docs and I added up to 8% body fat @ 198 and IM 5'10 so how much should i change to prepare myself for my next show witch is in september of this year

Thanks

muzzy