yeah 4-5 caps per day, generally best before bed as they will slow the digestion of that last meal
if you have the time it might be worth posting your diet up here
http://www.ironmagazineforums.com/forumdisplay.php?f=8
the girls on this board (esp. jodi and emma) really know their stuff! and always give great feedback, it might be worth checking out what they say as they are the experts (i learnt a lot from them)
anyways good luck with it, you seem very determined, hope all it goes well