I looked at the plans, it appears that the garage is only about 9' high. As far as insulating it, can't really help you there. However, you don't really need sound insulation, and most standard insulation is fire resistant.
For lighting, I would recommend florescent. You should get 4 8' mounts, figure out which bay you will be working in the most and give it 2 sets, the other 2 bays only need 1 each.
Hope this helps a little