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ANother problem I have is this:

I'm in BB and have Q [img]/images/graemlins/spade.gif[/img] 4 [img]/images/graemlins/heart.gif[/img]
I check

Flop comes J [img]/images/graemlins/club.gif[/img] 7 [img]/images/graemlins/spade.gif[/img] 4 [img]/images/graemlins/diamond.gif[/img]

Where do I go from here? Obviously I check, but when someone bets? Do I call for one bet having 5 outs to a decent hand? Do I fold?

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Assuming you are right that you have 5 outs - though I am not sure where you get this from - with 46 unseen cards and 5 outs, your draw odds are 9.2-1. Thus, the ONLY way you would call this hand is if the pot is offering you 10-1 odds - which, in the situation you described, would mean that at a full table, everyone limped in pre-flop.

In other words, you fold.