On the cardio question, I asked that too when starting

Basicaly on lifting days have a small meal 1/2 hour befor elifting, then your LF post workout meal.

Cardio days don't eat 2-3 hours before working out and wait 1 hour after. Then you can have a regular meal with fat/protien/carbs,

While it takes practice, get in the habit of spreading your carbs and protien out through the day. Keep track enough you're not trying to have a higher carb/protien meal at end of day to meet numbers. That was one of the mistakes I made during the start of Atkins, and again starting BFL