I did my first show back in Sept this year. I too had the same problem. Fuckers wanting to charge 500-1000 bucks for diet and posing help. Sgt. has started you out on the right things to eat but every ones body and body types are different. I used myself as a lab rat and ate certain types of clean foods to see how my body acted with them. Carbs mainly. After a while I stuck to a Paleo diet. I started the original diet in Feb and slowly took things out of my diet. I ate fairly good anyway so I already cut out fast foods, fried foods, etc. I cut milk first, its full of sugar. Yes it does have protein and casein protein at that but the sugar is not good for you. Then I cut out bread. No wheat, no Ezekial nothing. About 16 weeks out I cut fruit. The last 16 weeks before the show I ate meat, lots of it, sweet potatoes, oats and green veggies. I carb cycled, 1 week 275-320g/day the next week 150-175g/day. Did this til 6 weeks out. at the 6 week mark I cut carbs to 100g/day at the 4 week mark I cut carbs to 50g/day. The Friday before the competition I cut carbs completely. No carbs Fri-Wed. Thursday carb loaded 350g Friday same, Sat 250g. Now that being said with the carb loading and depletion, Mon-Wed that week I drank 2 gal water. Thurs 1/2 gal Friday 32oz, Sat no water...maybe a few sips throught the day but that was it. I started at 215-220. I weighed in Friday night at 185.6 at 5%! My first show and I won the Novice HW division!

Hey mate the SGT gives good advice. Also there is a book that was around back in my competitive days called Sliced. It's by Negrita Jade and Bill Reynolds. Man this book is like the Holy Grail of pre-comp nutrition. You can still get them online. Do yourself a favour and try and track one down. Also if you do a diet and someone is helping you out. Whatever you do listen only to that one person. To change half way through the diet could be very bad. I also recomend that at least 6-8 weeks out from the comp that you start playing around with carb depleteing and loading. That way you will know how your body will react to the process and you shouldn't blow it on the day. If you want more info on dieting for comps from me send me a PM. Would be glad to hook you up. I have a fairly comprehensive contest history here in Australia. Was a heavyweight national NPC competitor. Good luck mate