Thanks Eric and Chin. I can get the daily total of calories being that my diet is pretty stable. However remember I have a cholesterol issue so I have to shy away from red meat and even whey protein. I want to plan this thing through and I feel I have enough time given the event is in October 2008. What I do know is I take in about 100 grams of protein a day.

Here's my workout

Day 1
Incline bench press 8 sets
Pec dec 4 sets
Dips 3 sets
Seated Rows 4 sets
One arm rows 4 sets
Lat pull downs front 4 sets
Lat pull downs back 4 sets

Day 2
Leg press 8 sets
Leg extensions 4 sets
Leg curls 4 sets

Day3
Military Press 5 sets
Front dumbell raises 4 sets
Lateral raises 4 sets
Rear lateral raises 4 sets

Day 4
Calf presses 5 sets
Treadmill 35 minutes

Day 5
Calf presses 5 sets
Treadmill 35 minutes

Day 6
Calf presses 5 sets
Treadmill 35 minutes

Day 7
Treadmill 35 minutes