For the strike water temperatures see http://www.rackers.org/calcs.shtml
, and make sure you have preheated the MLT before you add the grain. Many people add the water about 10 F too hot, and then stir it well. When it cools to the required temp (a few minutes) the MLT will be nicely warmed up.
For your first brew, I would assume about 70% efficiency. Once you have done a brew or two, you can adjust the efficiency up or down to suit your equipment.