Those dosages should be good for you also. Mix them together. I always take mine 15-30 minutes before my workout.

As far as whey protein goes, Optimum Nutrition is a safe bet. Stay away from the more expensive stuff unless you're going to go with a whey isolate. You shouldn't be paying more than $25 for 2lbs of a good whey blend.

EDIT: Dammit, fourth time in two days that I posted while someone else was posting...and got beat.