rom questions?

[xsatanx]

Ok.First off Ive searched for over an hour now..I rooted my phone awhile ago,and have been deciding which rom to flash I decided to try the ultimate rom.Could someone please help me with my first flash.It talks of backups nandroid dmupdater,where do i get these or is it in the rom?do i put the .zip file on my sd card and then run it just like the rooting file?
Im not a complete idiot i flashed my touch pro a million times before this phone just wanna make sure im doing this right my first time.
thanks