A macro is a rotation. If it's a point of pride for you not to be using a macro, then you shouldn't be asking for someone else to give you a rotation.

You're going to have a hard time reliably getting HQ on Neo-Ishgardian when you need food just to meet the minimum requirements to attempt the recipes.

Start with Reflect and Manipulation. From there it's up to you. Use Veneration to get greater progress with less durability loss. Innovation will give additional increase to quality but it's much more effective at high Inner Quiet stacks than low. If condition is Good/Excellent, don't use a Synthesis action (except Intensive Synthesis) when you could be using a Touch action. Don't use Groundwork or Preparatory Touch without Waste Not/Waste Not II active. A standard quality finisher is Innovation - (Touch) - (Touch) - Great Strides - Byregot's Blessing but you need to make sure you have enough Durability left for it plus your progress finisher.

There are practice recipes included in the Master 8 recipes and the practice recipe materials can be purchased from the Merchants in Eulmore and Firmament. Pick up a bunch so you can practice without wasting real materials.

If you change your mind about macros, Teamcraft is a safe and valuable online tool for testing rotations that will work with your specific stats.