Hey, there, FG. I can see that you’re dedicated and that you’re willing to work for your results! Good deal!
As has been mentioned, there’s a lot to be said for selecting a well designed program (instead of designing your own), one that incorporates some of the exercises you like. A well designed program will save you from yourself, lay a good foundation, prevent injuries, and maximize your progress . Just about any of the get-started programs on T-Mag will work for you. Even then, you need to pick a new program once you’ve completed the one you’re doing currently so that you continue to challenge yourself and provide a stimulus for growth.
One opportunity I see is that I’d like for you to separate your cardio and workout. AM cardio and PM lifting would be ideal. That way you would get two different metabolic kicks in the butt. Also, much beyond one hour of both, and the negatives start to outweigh the positives. Spending more than an houre in the gym is too catabolic.
The Hot Rox is an excellent choice!
Considering the weight you carry, I’d like to see you throw in some glucosamine sulfate into your supplement regimen for joint support. Take it for at least 6 months. If your joints are a bit sore from wear and tear, add in some MSM, too. I buy both in powder form (cheaper) and add it to my water bottle when I work out. The taste of both is pretty bland.
The reason for taking a PH while dieting is that it preserves LBM when calories are cut severely, not what T-Dawg 2.0 is all about. Additionally, T-Dawg 2.0 doesn’t allow you enough carbs to maximize gains. Save the Mag-10 for down the road.
Finally, your fat requirements are going to be pretty high, .4g x LBM. I’d recommend that you look at straight flaxseed oil. It’s quite a bit cheaper, considering how much you need to be getting in. Flaxseed oil is higher in Omega 3s than 6s (exactly what you’re looking for). Combine that with a little olive oil when you cook, and you’d be pretty well set – though (uncooked) nuts and avocados are pretty nice alternatives and will help you meet your (good) fat requirements
Just put some good habits and patterns in place, FG. You’ll get great results if you’re consistent.
If you have any other questions, don’t hesitate to ask.