Here's the table I created here for reference (note, total ore row is approximate to 600, not 500. sorry for the error.)
OK, so, here's the new guide, in text for those who cba to view the spreadsheet. Yes, I know it's waaay cheaper to level the old fashioned way, but this looks like it could be done in a few hours, for those that want to power through it.
Blacksmithing 1-600 Catchup Guide
Gather (Or buy, you lazy turd) 9,942 Ghost Iron Ore and one Spirit of Harmony.
Purchase all of the "Training Project: X" recipes from Shrine of the Seven Stars or Shrine of the Two Moons.
Apprentice (1-75)
Craft Training Project: Ghost Iron Pins until 21.
Craft Training Project: Simple Eating Utensils until 59.
Craft Training Project: Ghost Iron Wok until 71.
Train.
Journeyman (75-125)
Craft Training Project: Ghost Iron Ladle until 86
Craft Training Project: Ghost Iron Poker until 121
Craft Training Project: Ghost Iron Hook until 136.
Train.
Expert (125-200)
Craft Training Project: Ghost Iron Spatulas until 151
Craft Training Project: Decorative Spoons until 186
Train.
Artisan (200-300)
Craft Training Project: Ghost Iron Spade until 199.
Craft Training Project: Ghost Iron Needles until 206.
Craft Training Project: Ghost Iron Barrel until 231.
Craft Training Project: Ghost Iron Saw until 248.
Craft Training Project: Ghost Iron Wire until 256.
Craft Training Project: Ghost Iron Pot until 289.
Craft Training Project: Ghost Iron Cups until 299.
Train.
Master (300-350)
Craft Training Project: Ghost Iron Bowls until 326.
Craft Training Project: Ghost Iron Bells until 347.
Train
Grand Master: (350-425)
Craft Training Project: Ghost Iron Crate until 376.
Craft Training Project: Ghost Iron Picks until 421.
Train.
Illustrious Grand Master (425-500)
Craft Training Project: Ghost Iron Frames until 456.
Craft Training Project: Ghost Iron Pans until 486.
Craft Training Project: Ghost Iron Statue until 500.
Zen Master (500-600) From Wow-Professions.
Craft 1 Ghostly Skeleton Key.
Craft 5x Ghost-Forged Bracers.
Craft 2x Ghost-Forged Belt OR Ghost Iron Gauntlets.
Craft 4x Ghost-Forged Boots
Craft 1x Lightsteel Shield
Craft 2x Spiritguard Shield
Craft 2x Ghost-Forged Helm OR Ghost-Forged Breastplate
Craft 2x Ghost-Forged Shoulders
Purchase a contender's recipe from SoH vendor, and craft until 600.
---------- Post added 2013-02-26 at 03:37 AM ----------
Forgot to mention, if anyone sees anything incorrect above, please let me know
EDIT: Adding the efficiency graph to main post