I go to the range once a month. I clean my gun usually a day or two later.
As for ammunition you have heard all the good answers. Everyone has their own preference. Me, you ask ? I prefer Hornady critical duty 115 gr. or Sig Saure V-crown 115 gr. I practice with whatever I find on sale and usually get 500 rounds at a time 115 gr. I have Winchester, magtech, Blazer and Fiocci. Most name brands are fine. I avoid reloads since I dont do it myself.