Hey

body fat is just a rough guide and can be misleading at times. But 13% isnt bad! So im not sure why your so concerned about that aspect.

Heavy weight small reps is used for stregnth gains not adding bulk, so if you wantd to look bigger, do 8-12 reps 3sets. Note that it takes about two weeks for it to start so dont be worries if you dont see results fast.

Unfortunatley you cannot speed up your metabolism.

When I was training for competitions I had a book that covered all areas of bodybuilding. One of the most important things is to understand that there are different phases of training. You have to decide which phase interests you the most right now. The 2 of the phases you mentioned are completely seperate. If you want to "cut" your muscles, this phase is all about DIET, and high reps.You need to maintain the muscle you have while shedding the layer of body fat. Alot of protein, no processed garbage, and cardio is very important.
The "bulking" phase is when you are increasing muscle mass, but you will get a layer of fat from eating so well!lol
As for metabolism, eating 5-6 smaller meals a day is far better than 3 meals. I would never forget this...every 2-3 hours. When your body goes into starvation mode it will use muscle tissue as fuel...better to keep it burning fat than taking away all your hard work. Find some info on Omega 3 and Omega 6,... I took Udo's Oil, It was good mixed it in with oatmeal.
As for your one rep max, I'm not sure what your question was. I wish I could find that *-#! book, it had a conversion table in the back. You use a one rep max to figure out what weight you should be using depending on what phase you are in. I found it to be 60-75% for most phases. So in general if you benched in the 150 - 180 range you would be doing good.
Hope that helps!