I'd say twice a week on your shots too.
Oh, DON'T HOLD OFF ON THE NOLVA!! You can take the advice to not use it until you see signs, but make sure you have it on hand.
You're stats are nearly IDENTICAL to mine. You're diet is in a little more check than mine. I'm not concerned with the fats or GI indexes. I'll worry about that when I'm 30, and metabolism slows. Tell us when you start.
Doc