Great post! Do check out that Figure book I told you about, it is free but it is basics. I have full figure and fitnes manuals at fitnessteambc.com with all the bells and whistles, it preps you from start to finish in detail with full workout and eating plans up to 16 weeks out and helps you prep a year out.
The basic one is still useful if you are not looking to buy any items and will help you round out a solid plan, plus get some tips. I have some FAQs at site.fitnessteambc.com but you have to register first, its free, then you can access a wide array of that site, see thumbnails of contest shots. Full access is under 9 bucks per month and gives you a diet one month, a workout the next and so on. So you can see there are a ton of options ranging from free to paid depending on your personal needs.
I am also happy to help anyway I can.
I have sample diets and programs here, at those sites I mentioned and at the fitness and figure competitor yahoo groups and forums....here are some more links.
http://sports.groups.yahoo.com/group/fitness_competitors here you go into the files section for walking and posing help sheets, sample diets and programs etc.
http://fitnessfigure.proboards54.com/ and here you can view some journals of competitors who are first timers and experienced ones too, and see their diets and workouts as well as mine.
I also have a blog here in the journal section but it has not been beefy lately, and it was just started, I have more info at the proboard going back a few years with tons of my diets and workouts sampled in there.
Go poke about and then get back to me with any questions and I can help to push you along.
Linda