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I would personally go with about 380cc in each leg , make sure you set the forks upside down for a while so all the oil drains
The Manual says 408cc for each leg (outer chamber) , but 408 will be a bit stiff for off road which is why i recommend 380cc , this will soften the last part of the stroke
The overall stiffness is also dependent on what springs are in it , if its stock springs for a 250R they will be for about a 150 lbs rider , if you are over 165 i would recommend stiffer springs
Going OUT on the top (compression) clicker will also soften the ride up a bit , stock is 7 clicks out from fully in , i would go about 10 - 12 , and i think you will be happier ( this all providing you have the correct springs for your weight and ability)
The second part is the Inner Chamber , and if you are unsure what your doing , i would wait till your a bit more comfortable , with tearing the forks apart ( do it a few times , *once each season* and then you can try doing the inner chamber) , the bleeding process is a bit tricky , and unless your comfortable with it , it will be a royal pain in your butt , if you dont get it right you have to do it over and over till it works right , once you do it , its not that hard , but the first few times , its challenging to get the bleeding process right
If you have a Service Manual (either the stock Honda Manual or the Factory Service Manual ,either will tell and show (with pictures) how to do the forks completely , as well as the chock (i would recommend buying the Honda Service Manual *not the Clymer*)
The shock requires Nitrogen , but you can get it recharged at most shops for about $10 (i have my own bottle)
Hope that helped answer some of your questions
Anything more you want to know , just ask