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Be careful just rinsing out your filters and carbon. You may be killing off helpful bacteria. I always tell people when they replace filters and what not to keep the old ones in the tank for a few days that way you're not completely removing everything. I've heard of people keeping filters for a long time and then when they changed them it caused a mini-cycle
sorry off topic here... does your filter produce small bubbles that get into the tank. I just picked one up a few days ago and it keeps sending in the micro bubbles which just look terrible.
I would change out the carbon maybe every 3-4 weeks and like started above, rinse your sponge in the old tank water. You have a decent amount of rock which will be able to handle the bioload of the tank.