hello everyone newbie here with a brain like a sponge

[m.muntazio]

hello my name is mando and im glad i joined this forum to better educate myself and learn and absorb as much as i can.im 38 yrs old 6foot2 210pds.im very lean except for a beer belly but thats another story. .im going to finally start on my dream program but everything has to be perfect.the diet im gonna be using is the 2gr protein per pd of bodyweight and 4gr carb per pd of bodyweight divided by 5 meals a day and a halfway through the night whey protein shake.diet is gonna be as clean as possible.homemade from scratch.
meals 1 through 5 are-
84 grams of protein
168 grams of carbs
1 serving of mixed vegetables or salad
1 glass of skim milk
1 or 2 glasses of water
1 serving of whey protein in the middle of the night.
what do you guys think of the macrobolic diet?my workout is gonna be as follows.
mon.wed.fri.
chest-
bench press,incline,dumbbells 3x6-8
bench press,incline,barbells 3x6-8
pushups 50
tris-
lying tricep ext.,incline 3x6-8
dips,3x10
tues.thurs.sat.
shoulders-
seated rear military press 3x6-8
seated front military press 3x6-8
upright rows 3x6-8
seated overhead press 3x6-8
biceps-
bicep curl 18x6-8
sun.off
what weight according to my 1 rep max should i be doing?what percentage?im thinking 60 percent?
im going for a vo2max to see my lactic threshold.bloodwork to compare my body before and after,which by the way if someone knows what i should be asking for in the blood work,and dexa to see my exact fat measurement.the supplements im going to be using are quite simple.celltech creatine by muscletech and nitro tech hardcore whey protein also by muscletech for when i use it in the middle of the night to keep nutrients in me at all time.what do you think of the whole waking up in the middle of the night thing and also my choice of supplements.im also gonna be doing the whole priming thing.what program do you suggest for that(diet and workout and for how long)any thoughts on my diet and workout mentioned above?what supplements should i be taking during the priming period and once i actually start my workout which is described above.also what supplements should i take for pct after i finish,not drugs but supplements only.lll get to the drug pct part later.im not gonna go the anabolics route this time cause its just too much of a headache.i was on deca and test before administered topically as a cream and the results were great but i lost everything real quick got a case of gyno,which im not too worried about cause im gonna have surgery after all this to remove it,a lump on my back,also not worried,surgery route, no pct and the doctor i got it from got busted.i also dont have any connects right now,too much work trying to get them, i dont trust u.g. labs and even if i did go that route i would wanna test it a a lab and i have no means to do that.if anything im gonna go the peptide route.hexarelin to be exact.but thats another story.also how often should i shock the body with rest/pause, slow-mo reps, supersets drop sets etc and are they really beneficial?any answers thoughts comments would be greatly appreciated.if no one can help me can you refer me to someone who can?

so basically im asking
adjustements to the programs-priming diet and workout i have mentioned-actual diet and workout i have mentioned-pct diet,supplements and drugs i have mentioned

-bloodwork(what to ask for)
-diet (pre during and post? priming)if any
-diet (pre during and post cycle)if any
-workout(pre? during and post? priming)if any
-workout(pre? during and post? cycle)if any
-pct (supplements and drugs)if any

 

[ZiR RED]

Being a newbie and untrained, hormones should be the least of your concerns.

My biggest concern is...why the hell don't you train your legs?

Br

 

[m.muntazio]

wassup bro ,thanks for the response,im not worried about my legs this time around.they are extremely strong compared to my upper body.im a newbie here,not to working out,im just trying to get other peoples input on the program.thanks again bro

 

[ZiR RED]

So you are 52% committed? Lower body makes up 48% of your muscle mass, and the metabolic and hormonal adaptations from training the large muscles of the lower body are countless.

And you are not going to train your back either?

So, now you're what, about 26% committed to developing your physique?

You're asking for postural imbalances and increased risk of injury at the worst, and at the very least...just looking really really silly.

You're diet needs work too....too much protein, too little vegetables, too little fats.

Br

 

[m.muntazio]

what would you suggest,thanks

 

[ZiR RED]

Mon:
Bench Press and Barbell rows 4 x 8-10
Dips and Shrugs 3 x 10-12
Barbell Curls and Lying Triceps extension 3 x 10-12
Face Pulls and External Shoulder Rotations 3 x 12-15

Tue:
Squats 5 x 8
Split Squats 3 x 12
Swiss Ball Leg curls 3 x 15
Core work

Wednesday: Light cardio

Thursday:
Standing Military Press and Pull Ups 4 x 8-10
Close Grip Press and Rear Delt Flys 3 x 10-12
Triceps Press and Dumbbell Curls 3 x 10-12
Prone Scaptions and External Rotations 3 x 12-15

Friday
Deadlifts 3 x 5
Single Leg Rumanian Deadlifts 3 x 10-12
Traveling Lunges 3 x 20 (total steps)
Core work

Saturday
Rest

Sunday
Anaerobic conditioning (HIIT cardio)


Br

 

[m.muntazio]

wow,i really appreciate you taking the time for that,any thoughts on diet or priming,i really appreciate your time and effort

 

[ZiR RED]

No problem, your openness to advice is refreshing.

With the above program, you'll want to change the reps every 3rd week, and then following 8 weeks of training take a week to deload (1 set per exercise, light weight). Then the 10th week start over again with new exercises.

As for diet, figure out your caloric needs. Protein should be 1.25 g/lb body weight, fat should make up 30% calories, and the rest can be filled with minimally processed starches (tubers, fruit, rice, certain grains)

br

 

[m.muntazio]

thanks alot bro,i will incorporate that and do more research.