FORMAT: Shoot 444 and avoid 422 whenever possible.
LIGHTING: as even as possible.
GREEN: Underexpose one to one and a half stops. You want very little crosstalk into the red and blue channels.
BLUE: Overexpose as much as a stop. This is actually pretty hard to do as blue makes up only 7% of luminance.
RED: For non-human subjects (like blue green plants), but even so avoid this. It is absolutely horrible if you're shooting in a 422 type format. In the cases where you think you need red, BLACK might be better.
BLACK: This is used less often than it could be, and it is very useful. If you are shooting transparent things like smoke that you are going to use ADD transfer mode in the comp, black is ideal. For monitors, leaving them off and black so that the natural room reflections can be captured is awesome.