For MP3 I'm using 32Kbps MONO Join reencoding it with Nero Wave editor, It's simply good, and easy to use.
For WMA I'm using 16Kbps
(WMA for TCPMP are worst
).
Butt my processor are 168Mhz
For video I used the same of Benchmark Data Rate: 296Kbps
(very low quality
)