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In my 30g nano I feed Marine Cuisine for carnivores. Simple, nutritious, easy. IMO--flakes are going to cause nitrate problems. You really don't have enough rocks in there to handle a whole lot of nitrates. If you had 45-55lbs of rock, I might think differently. You also haven't mentioned any cheato or other macroalgae. Those will absorb and help control nitrates too.
I have a 6-line wrasse, one small occelarris clown and a diamond watchman goby.
I would not put more than 3 or 4 fish in there. 4 is pushing it.
I wouldn't use the HOB power filter, but thats just my opinion. I think you'll be better off with a refugium and a good skimmer. A good refugium with a DSB and cheato will handle any nitrates you have.
150w of T5 or MH is good. I'm running 4.8w per gallon (T5) on mine and things are doing very well. You don't need to get over 6w per gallon unless you plan to have an SPS dominated tank.
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