NROLFW- Timing of meals with workouts and other questions

Hi everyone. I am new to NROLFW and plan to start on Saturday. I am 36 years old, 5 foot 8 and have lost 130 pounds on Weight Watchers starting at 265.4 pounds and currently 135 pounds. My current exercise routine consists of 3 days of 55 minutes of cardio at the gym (treadmill, bike, rotating step, or elliptical) and 3 days of Jillian Michael DVDs using 6 lbs, 8 lbs, and 10 lbs. Although I look great in clothes, now I want to look good naked! Not that I have any plans of walking around naked, LOL. I also have a Fitbit and currently average 10,000-12,000 steps a day, not counting my workout steps. On average I eat and burn 2,100 calories a day.

I have a few questions I hope you all can help with.

Timing of meals with NROLFW workouts. My plan is to hit the gym on about 11am in the morning. I normally have breakfast about 9am. Which micro is most important preworkout? And the book states to have a postworkout protein shake. How much protein should we be getting in postworkout? And what is the timeframe to that, 30 minutes?

Speaking of protein shakes, I currently use Trader Joes Designer Whey Chocolate Protein Powder. 1 scoop is 100 calories, 2 grams fat, 6 grams of carbs and 18 grams protein and I have 1 scoop a day. Is it OK to bump it up to two?

And just to be sure I have the rotation schedule correct, it should look like this:

D1 WO1 A
D2 WO1 B
D3 W02 A
D4 WO2 B
D5 WO3 A
D6 WO3 A
Etc……

Planning my NROLFW workout days to be Saturdays, Mondays, and Wednesdays. As far as the other days, I am trying to let go of the idea in my mind that I HAVE to be getting in my 55 mins of cardio 3x a week. The first week or two the only addition I am planning on getting in is 1 day of yoga which is the book suggests is a good compliment to the program. Truly going to miss my Jillian Michael DVDs! Which means I have 3 days of rest and that freaks me out. Hear is my fear.

Running has always been hard for me. I want to run. I want to participate in 5ks and beyond. But I have found I NEED to get runs in on a consistent basis. I’ve done C25K countless times. I cam make it through to week 9, but if a week passes and I have not gotten in at least 2 runs I am knocked back to Week 6 of the program.

If you guys can help me create my program, it would be appreciated!

Thanks to all!