I use a variety of different foods. I feed frozen 4 days a week and pellets the other 3. When I feed pellets I alternate between two different brands to give a variety. I give my males 5-6 pellets a day, my females get 4-5.
I don't have a regular fast day. Some weeks I skip a day. Others I don't skip at all. There's even weeks where I only feed the fish once or twice. I never have any problems with constipation, etc so I guess my system (or lack thereof) works pretty well.
The frozen foods I'm feeding are blood worms, brine shrimp, and glass worms. Occasionally I make a batch of Oldfishlady's home made food and add that into my rotation as well.