recommended LQFP board pad layout for 56F807

I guess Freescale provides the mechanical package dimensions, but not the
recommended board dimensions. Does anyone know where to obtain a recommended pad
dimensions for 160-pin LQFP?

Also, please recommend me a reliable way to solder these cores without relying
on places that charge for wave soldering.
1. solder paste with oven?
2. solder paste with heat gun?

Thanks!
Ko Ihara