Am i doing everything correctly?

Haha... Well I figure a fist size is 1 cup right?  Or maybe a half cup im not sure.  I still wonder if 3500 calories is too much, I dont want to be gaining fat ya know?  You take 3000 calories and we weigh the same and about the same height so maybe I should be taking 3000 aswell.  It wouldn't be much of a problem if I had calipers but I dont so I wont know if the weight Im gaining is fat or muscle... Unless maybe I can tape measure around my stomach and find if it gets larger or not, but that might not be very accurate.

I have another question... How do I do an incline press without making it a variation of a military press?  Do I set the bench at a 45 degree angle?  Or less, more than that?  There is one that is setup at the YMCA that seems to be at a 65ish degree angle and that always burns up my shoulders.  Also, I forget some of the other exercises for legs but I knew that I didn't know how to perform them.  One was a hack squat but the YMCA doesnt supply that machine. 
 
Also, the bananas I have are medium sized which means 22 Grams of carbs per banana.  That will mean 1.5 banana pre workout and 3.5 bananas post?  That seems like a LOT of bananas to consume, is this the correct amount?  I weigh 180 so I used your exampled amounts of the carbs I need.  I believe its 36 G pre and 75 G post.  Also, I dont think I have any BCAA or w/e is there any food products that give that?  So basically my pre/post workout will look as follows:
 
Pre Workout:
1 Scoop of Whey Protein (20 Grams)
1.5 Bananas (33 Grams Carb)
BCAA Item (Need help here)
 
Post Workout:
2 Scoops of Whey Protein (40 Grams)
3.5 Bananas (77 Grams Carbs)
 
I have all of my meal plans setup too, I will share that with you later on when I have the exact amount of carbs, protein, and fat for each of them (They are at home).  My only concerns are if I may be getting too much fiber or cholestoral.  Mainly cholestoral due to the 8 Eggs with yolk I'll be eating daily. 
 
Another Note: When should I take a week off, after the end of this 8 week workout?  Also for agnostic training do I rest after the Back set and before I began the Bicep set (for example) or do I rest after doing both one set of back and one set for bicep. 
 
One more thing: All of my workouts hit around 45 minutes, mainly due to the rest times and the sets, I dont believe there is any way to make it any shorter... With this said should I do ab/forearm/traps/calf workouts in the days inbetween my resting schedule or will that cause problems with muscle recovery? 

One more thing: Any good ab workouts?  I heard the hanging knee raise is good, but I cant get the form for it... Im always swining about and my shoulders get really sore after the first couple sets.  Basically I'de like to know a few good lower ab workouts that I can vary for my ab workouts.  Also for calfes are the main workouts just leg raises on machine, standing, and on steps?  -Doesn't seem like enough variance to keep getting results.  Same thing with traps, basically all you can do is shrugs.  Does this mean smaller muscles don't need quite as much variance amongst the exercises?  (I can always change the reps/sets)  Are weighted ab workouts the best for gaining size, I heard high rep low weight will tone muscles...  So if I do 12-15 that would be high rep so I'de HAVE to do high weight or it would just be tones, correct?  Also, do you vary the amount of reps for abs like other muscles or do you always keep them high range 10+ ?  I can't see how doing 5 reps of an ab workout would do much for gains. 

 figure a fist size is 1 cup right?
 
that sounds good.
 
Why not start with 3000 and go a week strictly with that.
 
Measure with a tape these areas
1.      Neck – At the level of the Adams apple
2.      Chest – Just under the armpit...at the nipple line..at the midpoint of a normal breath
3.      Upper Arm – With the arm held straight out to the side with the palm up, taken at the thickest point
4.      Forearm – With the arm held straight out to the side with the palm down, at the thickest point
5.      Waist (abdominals) – At the level of the belly button.
6.      Hip – With feet together at the thickest point of the buttocks.
7.      Thigh – at a reasonable point midway from top to bottom of the thigh.
8.      Calf – at the thickest point
 

How do I do an incline press without making it a variation of a military press? 

If there is no real incline bench...then do flat..or put a brick inder one side of the flat bench.
No, that super incline is not what you want.
 
Look through these for what the exercises look like and alternatives..
http://exrx.net/Lists/Directory.html
http://www.bodybuilding.com/fun/exercises.htm
 

Also for agnostic training do I rest after the Back set and before I began the Bicep set (for example) or do I rest after doing both one set of back and one set for bicep. 

Antagonisic training?  You do the
Back/Chest
Bicep/Triceps
quads/hams
 
Those are the Antagonists.  No rest at the "/".  Bench/row rest Curl/extension rest squat/lag curl.
Go it?
 
Whey is rich in BCAA so that is fine.
 
Now this is a mass optimizing pre and post concept...you will not use fat in this workout...  Which means if there is no other time you will stimulate fat....you may gain fat with muscle.  Trouble with that means you need to do cardio after you do your lifting.
 
Use the mirror and the fit of cloths to tell you how that is going.
 
You are eating 8 egg yolks?  Hmmmm...probably not a good idea.
 

When should I take a week off, after the end of this 8 week workout?

That would be great!
 

should I do ab/forearm/traps/calf workouts in the days inbetween my resting schedule or will that cause problems with muscle recovery?

Forget forearms and traps during this ..most every movement stimulates them...squeeze the bar like crazy...at the end of a squat or curl or rowe...immediatly shrug that weight while the muscle is pre exhausted.  takes 6 seconds!
 
Do abs in the morning!  Throw a set of calf in after squat or something.  or don't worry about it.
 

do you vary the amount of reps for abs like other muscles

Yes. Do it you will see the difference.



 

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Im rather upset with my performance in the gym yesterday  I was running late the whole day, and got there and I had to do 4 sets of 5... I went to the decline bench and was doing it and realized that it is supposed to be bellow the nipple line and I was doing just above, so all of my chest workouts were ruined for the day.  Arg, and thats the muscle I want to build the most too.  Oh well, I suppose next week I can just push it that much harder.  I did, however, weigh myself and now I'm at 183.5 so that was a good surprise.  However, its so random when I get on the scale im not sure if its just water or muscle.  I still hope my chest got a workout, so it can get bigger as I eat and rest though.  Oh well this was just a way to get it off my chest, no pun intended.

You did fine.  Don't punish yourself..some exact angle is great..but what you did still worked!
 
You still built the chest!
 
Take those measurements from the post above...

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Im having a hell of a time eating the right amount of chicken.  I keep eating 4 oz when I think its 8 oz, Ive done that twice now.  Because 4 oz chicken looks like the size of a chicken breast but it only has 16 G protein so I get tricked.  I have to stop doing that!  Also, I'll get the measurements ASAP.
 

4 ounces of chicken breast with no skin has more than 16g protein!...4 ounces of leg and back meat has 28 grams!

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Yeah Im not talking about chicken breast im talking about the misc stuff...  It said on the package 4 oz was 16 G protein. :/
Also, to lessen the amount of Cholestoral i'm getting in my diet I'm wondering how much protein is in an Egg white, I checked the site but It didn't have correct serving sizes.

Use this site to check info:
http://www.nal.usda.gov/fnic/foodcomp/search
 
Look up egg white
(1 whole large fresh)
 
 

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Wow, this is a great thread. Keep it up you two. I will keep reading this, it's helping me out a lot.

Dan, you're a real inspiration. :)

Hey IRun..glad you are gettting something from it!

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Alright I just weighed the Chicken that Im eating and its at 4 Ounces (4.3 but thats with bone), and this is after its cooked.  So I need two of the leg/thigh pieces for each meal, I believe... But I cant remember what the Protein amount was I believe it said 16 Grams per 4 oz of leg/thigh.  Can you get me the number of protein because there are far too many variations of chicken, Im sure you probably know it off the top of your head.

My workout lasted about an hour, im really not sure why it was so long.  I think it was because it was 4 sets of 6 exercises doing 8 reps.  Do you not gain muscle if it lasts longer than 45 min?  I try my best to get it under 45 minutes but its really hard, seemingly impossible at times.  I may be taking too long of rests.  But with 4 sets of 6 exercises thats 24 sets with 90 sec in between which is a total of 24x90 = 2160 Seconds... /60 = 36 minutes. That leaves only 45- 36 = 9 Minutes for actual lifting.  Definatly hard to do!  Although I do feel really pumped and all of my sets were performed with good form.  It says that for each workout in succession you need to increase weight by 1.5-2 %, so does that mean if I was doing Arnold Presses at 120/5 I need to do 122.4/8 times?  Obviously I cant do that with DB, so than what?  That part is hard, and I dont see how its really possible to go from a Decline bench press of 180/5 and try to go to around 190/15 2 workouts later. 

Next time you get to reps at 5 you should be stronger.
 
You don't use the same weight for reps at 15 as you do for those at 8 or 5!
That is a goal and a guideline!  You do your best.  There are plenty of variables being altered there..
 
Yes, sometimes it is hard to get done in 45 minutes.  you try.  It is a goal.  If you cant...then you can think about getting nutrition during the lifting to maintain optimal hormonal responses.
 
On the superset days, you should finish in half the time!
 
As for looking up chicken for you..I would have to bill you for that!
 
Give a man a fish and he eats for a day, teach him to fish ....
How do you think I learned!?  The learning curve is brief but intense.
 
Chicken, leg with bone, cooked, without skin, roasted, water chilled, fryers and roasters...

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LoL I suppose you're right I have to find out on my own, I'll get on that :P  In the meantime I'll learn how to fish. :)