Hey toolman...looking good.
You are set for a change, and at this stage you need to grasp a few new concepts.
You are no longer a beginner.
The body adapts to what you throw at it.
That goes for diet and exercise.
When we talk about training intensity, in general (if the diet and recovery are sufficient for growth) the first way it adapts is by gaining muscle, then by neural adaptation and diminishing muscle. So what you want is to maintain the adaptation phase for as lons as you can.
Goals: Build muscle and strength and stick to a healthy diet
I did a calorie intake calculator that takes into consideration LBM and the amount of physical activity my job takes, etc. I NEED 3285 calories a day, and to gain it said I needed 3775 calories a day, which for 3 days, has been super easy to obtain. I'm using a 25/45/30 ratio of Fat/Carbs/Protein, respectively. Is that a good choice?
First, you should start at the LOWEST caloric intake that you can for your range of calories...maybe even 2700...again, The body adapts to what you throw at it.
Eat 4500 calories and the body wil raise thyroid production and burn (read that as waste) more calories.
SO what you want now is to start low and monitor your growth weekly. If growth slows or stops increase calories 250-500.
The ratio's are based in individual body chemistry and so you should watch how you feel and how your body responds.
My planned exercise routine for the next 8 weeks lets each muscle get hit 1 time weekly.... is that enough?
For a few weeks, then change to a 2x a week. That will represent an increase in intensity.
Go a few weeks...try 3x per week...then cycle through 1.5 times, 2x and 1x again.
All the while keep a journal. If you are on top of diet and recovery, you should be gaining the whole time. However, you may notice a period where you have better gains. Take note. There will be certain training that gives you a better response now, and that will change over time as you adapt and improve. Your goal is to find the range and work with it. It might be that you grow best with hitting the body 1.5 and 2 times a week for now and you can use that as a cycle for a few months.
Weeks off are important to ongoing growth.
Here's the basic structure of it.
Monday - Chest, Delts, Tris, Abs
Tuesday - Cardio
Wednesday - Legs, Calves
Thursday - Cardio
Friday - Back, Abs, Biceps, and Forearms
Is it bad that I've always grouped the muscles this way?
ITs not bad, but you do want to vary over time.
Should I try like a "chest and back" day and an "arm" day. The reason that I fear "chest and back day" and "arm" day is because I don't want to work muscles twice a week (biceps get it on biceps exercises and back exercises).
dont fear that. When you do chest, for the most part, your triceps are supporting muscles and not the prime mover...if form is ideal for chest.
And lastly, how often should an exercise be cycle into and out of a routine?
More frequently than less. Every time you go to the gym you should think about switching unless you have a goal...such as feeling pectoralis minor is underdeveloped or something..