500mcg is more than enough for frag. Yes 20 mins later do cardio and keep it intense. The only thing you are allowed is coffee if you need it but no sugar or milk in it. Afterwards you want to stay fasted for a decent amount of time. I would wait at least 2 hours then take your cjc/ipam combo then 30 mins after that eat your breakfast.
If you want to do the cjc/ipam then train and eat straight after you could. Although instead of 2 cardio sessions I would have 1 weight training and another cardio (cardio first).
I would eat complex carbs and lean protein. Things like chicken/turkey with sweet potatoes/brown rice. You want lots of veg/greens too. Perfect meals for you would be lean protein with lots of broccoli, asparagus and salad etc. You want good fats in your diet too such as cashews, walnuts, fish, coconut oil, free range eggs and olive oil etc.
After your training and around the peps things like EAA's, BCAA's, whey isolate and beef isolate are good.