65-70%. Anything over 70% and you start burning muscle instead of fat.
EFA's need to be placed with protein meals. Example 5oz chicken breast + 2tsp flax oil (10g EFA) + veggies.
Cardio after workouts are no good. After working out your body needs immediate carbs and protein. If you do cardio after, your starving your muscles. Also, ingesting carbs right after cardio stops fat burning (lipolysis). Move it to later in the day, prefably 2 hours after a meal.