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Just confused on your macronutrients, I am planning this program in March but from what I have gathered my grams of fat should be much higher than protein, for me 227g of fat and only 178g of...

I think if your just starting out or even if you're not, if you're having those kind of pains you should probably start out with some leg extenstions, 2 sets of 15 or 25 reps just to get the blood...

I always do traps on shoulder day, way less volume than on back day. How long do you want to be in the gym for?

Well there are quite a few variations of squats you can do, but your best bet would be to knock out a bunch of moves on the leg press machine if that is an option and you could always do lunges with...