1. There is a whole section dedicated to novice training logs. Go ahead and start one there.
2. Start there and see how things go. It's easy to add more food as needed.
3. Check out the nutrition forum for guidance here. You can increase either, it just depends on what your goals are, when you eat, etc.
4. You're probably fine with the squat, deadlift, press, and powerclean. Your sport practice will take care of the rest.