It would be easier if I knew what your goal Bf% is for the show, I am assuming you want to be at 2-3% though. . Also, have you ever dieted down for a show before? I will go through your diet now and you can post your answers to those questions later, and I will try and make adjustments if neccesary. But first off, stop taking Flax oil throughout the day. Take it in the morning only. Get some MCT oil and take 1 tbs with each meal. Do not get the orange flavored MCT fuel by Twin Labs with the apple pectin in it either (it will mess with your insulin levels, especially post workout), only pure MCT Oil. Start taking 5 grams of glutamine, 5 times per day, and 5 grams of creatine with breakfast and before and after your workouts.
Meal 1
Only eat 1 full egg, and 9 egg whites. At four weeks out stop eating whole eggs and eat 12 egg whites. Stop eating blueberries also. Keep eating the oatmeal, but put 1 tbls of raisins (un-sugared) in it (raisins make it easier to choke down), and 1 tbl flax, and 1 tbl MCT oil.
Meal 2
The MRP is alright for now, but at 3-4 weeks out, stop taking any protien suppliments, and get rid of the peanut butter (sorry)! Eat 1 1/2 cups of sweet potatoes instead, and 1 tbl MCT oil.
Meal 3
is alright for now, at 4 weeks out only chicken though, actually at 3-4 weeks out you will want to eat only chicken with every meal except breakfast. And, 1 tbl MCT oil.
Meal 4
21 grams of protien is not enough. For now drink a 44 gram protien drink, and a cup of broccoli. At 3-4 weeks out, no protien supliments, only chicken and broccoli.
meal 5
No sugar unless you are using insulin! 8-10 oz of Chicken and 1 1/2 cups broccoli! For now you might think aboout 1 small apple, but at 4 weeks out, no apple either, and 1 tbl MCT oil
Meal 6
looks good for now, but at 3-4 weeks out, chicken only. And 1 tbl MCT oil.
Meal 7
If you want to keep red meat in your diet (I am next time I cut for a show), eat it post workout with meal 5, and eat chicken for this meal. Eat the broccoli with the beef for meal 5, and the salad with the chicken for this meal with 2 tbls MCT oil and lemon for your salad dressing (MCT oil is a salad dressing oil).
Meal 8
NO, NO, NO carbs before bed!!!
Eat 8 oz of chicken only and 1 tbls MCT oil.
As you progress, and it gets closer to your show, you will have to make adjustments in your diet. Its really hard to help when I can't physically see what you look like, but i will try to help up to your show. You might have to do more cardio also, its hard to say. Also, suppliments are very important, so let me know what you are taking, how much and what times in the day. I will say this, when you are dieting hard for a show, you become suseptible to getting sick, which will completely destroy your efforts. Take a multi vit, 200mg Vit B-6, and 1000mg Vit C 3 times per day. It would help if I knew what AAS, if any, you are on also. Good luck! Later