Dose - 3-4 caps at first thing in the morning
Dose 1 - 2-3 caps at first thing in the morning
Dose 2 - 1-2 caps 4-6 hours later (taken no later than 1-2pm)
(i.e. 2/1, 3/1, 2/2; but do not exceed 4 caps daily)
In each instance I would start off with Option A, and move to either Option B if you start to feel any lethargy.
Do not run The ONE longer than 5 weeks, though.
2. Being able to train harder and gain muscle, etc. will not be lost during PCT; if you do everything right then you can still do all that (albeit not gain at such a fast rate) without using hormonals. If you are looking at maintaining or even adding to your gains post-cycle then having higher calories is the way to go (and if you want to gain muscle then your calories need to be in this range anyways). How they are used/stored will depend on the individual, their training and genetics.
3. You can dose The ONE with or without food; makes no difference.