For MAS just use slight adjustments (1/8 to 1/4 turns) counter-clockwise. It'll be hard to tell what'll be right without an exhaust gas analyzer, but you can try adjusting it a little bit at a time and see if it has a positive effect on performance. You might try checking out those other items I mentioned first, though, before adjusting the MAS. If you do, however, be sure to write down how much you're turning it in case you need to set it back where it was.

For adjusting the idle speed, it'd be best to have a digital meter available.....one which can read RPM. It's connected to the coil and ground and will read much more accurately than the dash RPM guage. Turn SAS-1 as needed to dial RPM in toward 800 RPM.

Edit: By the way, when you're setting your timing and idle speed, make sure all your electrical accessories (lights, radio, fan, etc) are turned off. If you have something on, drawing power and making the alternator working, your may not get things set correctly. Also, point your front wheels straight so that your power steering isn't actuating.