gfo is the, IMO, best to keep phosphates down to undetectable. it is used in a reactor to push your tank water through it in a tumbling action to remove the phosphates that your tank and food that you feed the tank produce.
carbon clears your tank water, removes toxins (from anemones etc), and removes that awful fishy smell. if used in a reactor it also will work more efficiently to polish your tank water.
as far as up keep, every 2-3 months or if i notice a rise in phosphate through my test kit, i change out my gfo. clean reactor using RO and dry it out. then just replace gfo to recommended amount. carbon is usually a little more often depending on the carbon used. i had ran carbon in bags then did carbon in the reactor. i like it better in the bags, i also have been using chemi pure.
i had used phoslock and phosban in bags in my sump, i didn't like the results. i recommend gfo in a reactor and since you have to change carbon more often.... use it in the bags. this makes it easy to replace.
i hope this helps.