Hey, glad to hear your getting something out of this thread. That was my initial intent. Not so much as teachings, as I am learning SW too, but rather a documentation of my experience with setting up a FOWLR tank. Your feedback has made it worthwhile.
As for the LR I have in there....it is 136 lbs (1lb/gal.) of Bali LR. It's pretty good stuff and is not very dense. (Meaning lighter and more porous than some LR).
You don't have to stock all the LR at once. You could start with say 35-40 lbs and work up from there. Just make sure that your bio-load is very low to start with, too, if you do it that way. (IMHO). When I set this tank up originally as a reef, one year ago, I started with about 34lbs LR and 5 Chromis. The tank cycled right away. Or another way of looking at it is that it didn't cycle at all. The magic of LR.
Good luck and cheers
,