The fix hacked wordpress site Codex has an outline of what permissions are okay. File and directory permissions can be changed through an FTP client or within the page from your hosting company.
Also, don't make the mistake of believing that your hosting company will have your back so web far as WordPress copies go. Not always. It's been my experience that the company may or might not be doing backups while they say they do. Why take that kind of chance?
Exclude pages - This plugin adds a checkbox,"include this page in menus", which can be checked by default. If you uncheck it, the page won't appear in any listings of webpages (which includes, and is ordinarily limited to, your page navigation menus).
Take note of your password! I suggest the version of the software *Roboform* to remember your passwords.
Just make sure which you can schedule, and you decide on a plugin that is current with release and the current version of WordPress, restore and clone.