Nutrition advice for a first time competitor

Hello everyone I am seeking the advice of all you experienced bodybuilding competitors on here. I am preparing for my first competition and want to do the best I can (of course!).

Stats:
height - 5'10"
weight - 178
bodyfat - estimated at around 10%

Nutrition: (daily intake)
calories - 2300 (1200-1300 below maintenance)
fat - 70-80g (mostly from eggs, raw almonds)
carbs - 140-150g (mostly from fruits, veggies, ezekiel bread)
protein - 220-230g (mostly from eggs, egg whites, protein powder, meat substitute)

Training:
day 1 - shoulders (12 sets), biceps (12 sets), triceps (12 sets), forearms (6 sets)
day 2 - thighs (20 sets), calves (15 sets)
day 3 - chest (12 sets), back (12 sets), traps (4 sets), lower back (4 sets), neck (4 sets)
day 4 - rest, then begin at day 1 again
abs are done every training day (3 sets each for upper abs, lower abs and obliques) 25-50 rep range
cardio also done every training day (30 minutes daily, do HIIT somedays and also go for a walk somedays) and 20 minutes of posing practice daily
rep ranges are 6-12 on most exercises

Any other info you guys want just ask and I will post it, thank you!

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Permalink Reply by Ben Whitney on February 22, 2010 at 11:24am

Sorry I forgot to add that the contest is on May 15th

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Permalink Reply by Kai on February 23, 2010 at 3:36pm

lol why is it not May 8th :)

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Permalink Reply by Ben Whitney on February 24, 2010 at 6:45am

1500 miles is a bit far to travel, but hope to do the Lonestar in the next couple years.

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Permalink Reply by Craig Crawford on February 24, 2010 at 10:24pm

you are doing to much volume per day. 12 reps too many,6-8 heavy.
There is no way you are still lifting heavy by the end of your workout.
day 1 shoulders 12 sets, triceps 9 sets
day 2 quads and hams 14 sets total.
day 3 chest 12 sets and 9 sets biceps
day 4 back 12 sets and 8 sets of calves.
I usually train 2 on 1 off, 2 on 2 off. sometimes train one day on the weekend,cardio 20-30 mins post workout or first thing in the morning empty stomach.
Diet looks good carbs could be little lower.
This is my opinion good luck.