Fetch data and data format in email notification

Fetch data and data format in email notification

Two questions:

1.  I need help figuring out how to fetch data.  I have watched videos, read articles....all to no avail.  It worked on the old app builder but I can't make it work on the new builder.  Here is my situation:

Form 1 =  Contacts
Fields: 
Name
Email Address

Form 2 = Projects
Fields:
Project Manager - Lookup and select from Contacts form, Name field
Email - Fetch data based on Project Manager selection ****How do I do this?****

2.  The email notification I receive upon submission of a completed form shows the data as a long string of numbers.
The subform includes the following fields:

Work Items      Description      Quantity      U/M      Unit Price      Subtotal

The email notification report created comes through as follows:

Work Completed

: 1651606000000020004


What must I do to get the data entered in the subform to show up in the report properly?