A Few Questions, Romex, Fish Tape

[SSN596]

You mentioned 100 watt incandescents for can lights. All can lights have a specific rating of the maximum wattage bulb allowed, and most are rated at less than 100 watts. It is a temperature issue. SO , before you get to far into this, you need to look at some specific can models, and try to find one which will accept the bulbs you want.

[Snoonyb]

There are actually two types of incandescent bulbs which will fit those fixtures.
They are available in both PAR 30 & 40. They are flood and spot and the difference is in the lite cone.
These bulbs are an efficient producer of light, in that they are internaly coated with a silvering, reflective surface, which directs the illumination.

The statement that CFL's lose most of the light produced within the can, does not take into consideration the new generation of "encapsulated" CFL's,
which perform similar to floods and have a reflector built in.