Fishchaser. Try not to get too discouraged by the abundance and variety of advice you are being given. I've learned in a short time that there are several different ways of setting up and maintaining a salt water tank, though some are destined to enjoy more success than others. The method most here use will probably give you the most successful stress free system, BUT that doesn't mean you have to follow to the letter. Find what works for you and I'm sure that in time, your tank and your methodology will soon fall in line with everyone elses. My tank, was and still is very much like the one you are starting (in fact yours is more in line than mine is because you already have more live rock). In my 90 gallon tall tank I use a fluval 404 with a bunch of ceramic media in it, a phosphate absorbing pouch and the sponges, an underpowered protein skimmer and an emperor 400 containing carbon, and am enjoying an interesting, relatively headache free saltwater aquarium.
I would agree that thise damsels are not the best choice. If you're going to cycle with fish (which I selfishly did due to impatience) I would go with blue/green chromis. If you can exchange the freebies you got for Chromis, I really would. They may be okaty now, but they are going to give you such headaches later on.
Anyway, keep your chin up and welcome to saltwater.