suspension set up.

[know your limitations]

For now, set max preload on the shock and compression damping to maybe 1 - 2 clicks out from max.  Set rebound damping to 4 clicks out then send Devilsyam a PM to ask about R6 shock availability.

Up front, I'd offer 2 rings preload showing with compression damping at 10 clicks out from max and rebound at 3 clicks out.  Try those initially and adjust to taste.

I'm almost the identical weight to you and while my settings are SLIGHTLY different, these from Mike will get you well on your way.
Mine's got 30k on the clock and the original rear shock is still doing me nicely.
In the future, an upgrade would be nice when finances allow but for now, if it feels right, it probably is right.