First, comments on the sched. Looks interesting at face value. Good exercise choices, and I am intrigued by the varying loading parameters. Looks like one of those Waterbury type of programs at quick glance. I'd give it a good honest go, looks pretty solid, and after 4-6 weeks evaluate it, then you might want to go to something heavier.There really is no one holy grail.
As to the diet and macronutrient ration, lots of different ideas and vriations on that, no two nutritionist will probably tell you the same thing. The key is to add calories. Matbe try adding in 500 kcal/day, then up it or down it depending on an evaluation. Get adequate protein, in your case, 1 0 - 1.5 gr P per lb bwt should do the trick. As long as your in the ballpark, I don't think it's critical if you go somewhat over or under. I'll let you do the math for KG and Stones. Don't be a fat phobic. Fat is necessary for growth. Go for some starchy carbsl i.e yams, brown rice. etc.
Thanks mate :) I got the idea for mixing up the reps from another guy, not sure if he follows Waterbury or not to be honest! He says that, apart from anything else, it keeps your body guessing, so it takes longer to hit a plateau. It's also so that you hit all the slow and fast twitch fibres in your muscles, so that they all grow. I'll give it a go and let you know how I get on! I'm going to be putting up pics as I progress. I'm hoping to get rid of some of the paunch that I have just now, which I realise might not happen with the calories I need to take in, but I'm hoping my body will use some of my fat reserves for energy!!! :D