No one has yet mentioned the real reason for water changes, and this is something that really cannot be measured with tests. If you wait for pH to lower, or nitrates to rise, it is already too late, as the fishs' health and the biological system has been compromised. The goal with water changes is to prevent, not cure, the problem. Just think of it as comparable to our living a healthy lifestyle...you will be sick much less often if at all.
Water changes are the only way to remove all the "stuff" that inhibits fish health and development. Filtration cannot deal with all this, hence the water change. Fish expel toxins regularly, whether ammonia, urine, waste, pheromones, and allomones. Microbial populations need to be reduced. Some minerals need to be replenished. Bacterial processes usually do not remove the toxin but only change it into another form that is also toxic. When you consider that in nature these fish never come into contact with most of this because the ratio of fish to water volume is so enormous, and the water is being carried away or the fish swim away, you can see how important the water change is for an aquarium. It is also the only way to ensure stability in the water chemistry.
Turning to your aquarium and the stocking, I would do a weekly water change of no less than half the tank volume. Some of the fish mentioned are not small and will have more of an impact on the water quality. On the filter cleaning, this can be weekly or less often, depending upon the filter and how fast the detritus accumulates. I rinse my sponge filters every week, the canisters every 2-3 months. With fairly well planted tanks the filter is only moving the water around and removing particulate matter as the plants are doing your real filtering of the water quality.
I rarely test, but periodically I do just to check, and the fact that the pH, GH and nitrate never varies over months and even years is the sort of test result you want to see, assuming of course the numbers are good and where they should be to start with. Get into the habit of regular substantial water changes, and your fish will be healthy and happy.
Byron.