workflow for keeping the fps down in vr

Been doing so well and have learned quite alot over the last week but now i have hit a stone my fps are around 5-20 which is very very bad for vr, I have barely even made a small scene to play with yet and already its ended lol.

total triangles in scene is 1.4 million and around 80% is just from the 250 asteroids floating around. also i am not sure why its rendering at 3072 x 1776 resolution when the oculus rift can only render 1200 x 1080.

my workspace is all over the place at the moment so i would like to clean it all up and try and keep scripts down to a minimum. What is the work flow that you guy's do?

thanks