old man needing contest diet assistance

[THE TURK]

hey bros,
I have competed many times in the past, although the last was 1995. I had won 6 of the 7 competitions I entered in my 20's. A bad, non work out related injury took me out for 4 years. I have been training consistently now for three years again. Current states 5'8 weight 228 lbs- body fat 14%. I have been doing a clean bulk steady for 1 year, jumping back up past 220. My waist is currently 32 inches. I am looking to hit one more show before I just train for the love of the sport not the competition. Bullshit I need to prove I still got it at 34 years old. I need some help with tweaking my prep diet, and so you know I do not respond well to carbs. That was one thing that never changed.

7:00 am 60 grams oatmeal
60 grams whey pro(this will change to egg whites 5 weeks out)
51 g-protein
48.5 carbs
8.5 fat

10:00am(post work out) 16 oz apple juice
60 grams whey pro
68 carbs
60 protein

12:00 am 140 grams chicken breast
4 flavored rice cakes
44 protein
58 carbs
8 fat

2:30 pm 200 grams tuna
50 grams roast peanuts
52 protein
30 fat
11.5 carbs

5:00 pm 140 grams chicken
40 grams oatmeal
45 protein
27 carb
8 fat

7:30 pm 200 grams tuna
50 grams roast peanuts
52 protein
30 fat
11.5 carbs

9:30 pm 160 grams tuna
1tbsp flax
32 protein
14 fat

totals 3065 calories
protein 336
carb 224
fat 98.5

supps will be test p weeks 1-16 75mgs daily
primo weeks 1-12 600 mgs weekly
avar weeks 1-12 60mgs daily
masteron 12-16 75mgs daily
winny 12-16 50 mgs daily

clen & t-3 last 4 weeks

plus ancillaries

[BigBlack]

I can only eat tuna once a day, because of the sodium that's in it. I would switch to sodium free almonds instead of peanuts. Egg whites should definately be your last meal as well as your first. Not sure what the 16oz of apple juice is for unless your using insulin . There is a lot of sugar in apple juice.

[THE TURK]

I do use the low sodium tuna 25mgs per serving and rinse it prior to eating. The peanuts are roasted with no salt and I do alternate between almonds, peanuts and cashews just for some variety. Yes on the slin 8 ius post work out, 16 oz on the apple juice is as low as I can go. It has 28 grams of sugar 8 oz serving, compared to grape juice and 40 grams for 8 oz.