Since i updated my iphone4 to iOS5 It says that my 16gb phone has reached capacity. There was only about 10gbs showing used before the update, now ive had to delete most of my apps,pictures and music. It still shows that it is over capacity and wont sync.

How do i fix this without deleting everything from my phone?

Leigh...
but cannot do this because I cannot access Mac App Store
If you can't access the App Store from the Apple menu, Dock, or Applications folder installing the Mac OS X 10.6.8 Update Combo will reinstall the App Store for you.
It's ok to do this even you are already running v10.6.8.
Plants vs. Zombies, and that is all for additional software on here
FYI:  Some third party software can cause issues with the App Store >   Mac App Store: Sign in sheet does not appear, or does not accept typed text
Apple is not responsible for incompatibility isssues with third party software.

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