Aluminum insert is around 20gr give or take, nocks 15 or so. You can go on 3rivers site and find the inserts/nocks that come with the shaft to get their exact weight. average your tip weight around 170gr. Since you are buying a r/d longbow, you can either use the "generic deflex/reflex longbow" or if you see the one your buying as an option, pick that. this really sets the center cut of the bow. If you need to plug that in, you can get it from the builder. With the averages I mentioned above, guessing your arrow length to be 30" a 400 spine would probably work well for you. your arrow weight would be around 470gr, but it's carbon, not aluminum so it would weigh less. if you want more weight, you can either use weight tubes (I personally do not like them), use brass inserts and stiffer spine or heavier broadhead, or go with a heavy weight shaft like a grizzly stick. The other option is to buy a shaft test kit that comes with several different spines and see which works best for you.