If you think you've done both - overwatered AND given too much nitrogen, the first step should be to let the plant dry out or you'll just drown your plants! When they're completely dry, just give pH'd water for a week ... (but don't overwater it again! LOL!). When you then resume feeding, just give it half strength Grow and Bloom - I would again encourage you to cut out the Micro completely. I think this is a safe way to correct BOTH problems!
Good luck!