Well... - I'd say you're ok on flow amout for the lower-flow stuff. - But probably the biggest red flag everyone is going to tell you is that the Rio brand name is one to stay away from right now.. - Apparently they're notorious for failing and poisoning tanks.
On the powerheads though.. - Rio is putting a new model out there called the SEIO which from what I hear isn't too bad. -- I would give it time still though and not run right out and get those instead.. The failures I've read about apparently take some time to happen and the SEIOs just haven't been out all that long yet.
I know, not what you want to hear, but unfortunately a lot of us have gotten burned buying the wrong stuff right off the bat. (I'm included.. - I thought I could get away with a Seaclone skimmer..)
As for the micron bag... - I guess I'm not sure what you mean about having to change it out.. - Is it getting clogged or ripping apart? For the most part you don't usually have to use a bag of any sort on the overflow (unless you want to make sure you have a way of catching any stray fish, snails, crabs or whatever that might make a trip down the drain..) -- They do make great places to put things, like poly pads or what have you, but ideally you shouldn't have to use that sort of stuff very often, if at all. (Regular water changes are probably the safest way to maintain good water quality..)
On the sump/fuge design... - Heres a pic of what I had planned for mine (never got around to it yet, had to move and not running anything bigger than a 12g nanocube now..) - but.. - it does give the basics real quick..
This is a small, extremely basic sump/fuge, designed for my 30g.. - Its also designed to house my Euroreef ES5-2 skimmer.. - The overflow from the main tank would drain into the skimmer chamber and then flow into the fuge area and then to the return pump area.
There are a LOT of changes I would make to this now though. - Too many to get into without turning this into a book. - The key thing though is having your skimmer in front of your fuge so that any pods that exit the fuge don't get chopped up and skimmed away, instead they might just get a little chopped up by the return pump.