I would also lean to the above replys, i use to keep millis and there a pretty hardy coral, after fragging i would simply stick them into holes in lr and they would grow like weeds. They do like lots of flow as they need lots of calcium, but more importantly to keep there tiny polyps clean of debris such as fine sand or mucus from nearby corals. I found a big difference in lps and sps overall health if my Ca was at 420 or higher, at 400 i found growth rates to be much slower-jmo

Activated carbon and Rowaphos (or any granular ferric oxide product) have different purposes.
Activated carbon will remove organic pollutants and Rowaphos will reduce your phosphate level.

what is a good carbon to use and how is it used?

Rox carbon in a reactor of bag works good

i have a phosban 150 reactor,should i place the carbon in that?

That works fine, you'll need the sponges

just having some issues posting pics right now

im not able to post pics?? is there anything i need to know??

Have you tried following the steps in this thread?
http://www.canreef.com/vbulletin/showthread.php?t=8129

(The screenshots are missing, but you should still be able to follow the steps)