I will suggest that you do very high number of reps in absolute perfect form, do not even think try to push heavy or even slightly heavy...
in a way you are building brand new structure for your future look, make sure that it is a good one...
i would strongly recomend that you do usual free weight excercices as a cardio work out

do 45lbs (just a bar by itself) bench press for 4 sets of 30x reps etc (but that should not replace your regular cardio)

it will slowly but surelly bring you up to condition that could take you to the look you want.

remeber that your inital form will actually base a muscle memory for future, that been said make sure to look in a mirror to see if you are really holding that weight at shoulder weight and if your are really bring it down to your chin etc...

trust me, i am being very sincere here bro, you will regret quick fix results in long run after you realize that you could have been a lot better off taking it easy...

good luck!

500gr of protein is a bit high in IMHO, just because it is very hard to obtain clean 500gr without being over loaded with carbs or cal's (unless you plan to sleep walk on the stepmaster through the night)