What are good settings for a 5830?

[David_Benz]

I am not asking you what you think of a 5830.

I am asking you what you KNOW about it, and what are the best mhash\power ratios you have achieved.

I am in this for the long haul, so I don't want them to fry in 3 months.  So what are some good settings?

I use CGMiner (always latest version) and good, single rail, rated PSUs and good mobos.
I also use Afterburner.
Windows 7 but considering BAMT.

Speaking of that, can I use CGMiner in BAMT?  I know NOTHING about linux