i am a 23 year old male who has been training for about 5 years.
i had surgery on my shoulder last winter from a fall at work and am currently trying to put back on th size i lost from that.
i am very excited about doing my first bodybuilding show this up comming spring and would really appriciate any helpfull advice on diet and nutrition to help me maximize the time i have left to try to ready for this show.
i am 5'9" 200lbs and between 12 and 14 percent bodyfat

The main BI web site has links to many proven diet and training programs. There is also a section of this forum with some similar information. If you are aiming for a show next spring you have given yourself a lot of time to do it right which is an excellent start.

One thing to plan out early is when you should start your pre-contest diet in order to hit the level of conditioning and low body fat that you want to for your show. A plan that would allow you to start that diet phase early and go slow, with a 1/2 to 1 lb of body fat loss per week would be ideal. When you get closer to your show getting help with posing will also be very important.

So do your homework now, lay out a plan and then form the habits you need to be consistent and focused. You can absolutely accomplish your goals if you do these things. Good luck in putting your plan together.