To get 30% damage reduction at 100 points RM, you would need a decay rate of 0.36. Growth rate actually affects Weakness, not Resistance, but I would suggest a growth rate of 2.5 for balance.
Everything that follows is math. All liberal arts majors should flee the area.
The DR formula is a 'piecewise' formula - basically two different formulas, one for positive values, and one for negative values. Negative resistances are Weakeness, so there is basically one formula for Resistance, and a separate formula for Weakness. Lets focus on the Resistance formula:
% Damage Blocked = 100 * [1 - exp( - d * x )]
The function exp(-y) is an http://en.wikipedia.org/wiki/Exponential_decay function. The basic idea of an exponential decay is that if you increase y by a fixed amount (say +10), the value of the function decreases by a fixed factor (say 1/2). This means that the function decreases very rapidly for small values of y, and slowly levels out as y increases. That is the 'diminish' in 'Diminishing Returns'.
d is the decay rate, which determines how steep the curve is. The larger d is, the more quickly the function approaches zero. x is the Resistance divided by 100 (so for resistances between 0-100, x is between 0.0-1.0).
The value of exp(0) is 1, so at zero Resistance the damage blocked is 100*[1 - exp(0)] = 100*[1 - 1] = 0%. As the resistance increases, the exponential decay approaches zero, so that at infinite Resistance the damage blocked would be 100*[1 - exp(infinity)] = 100*[1 - 0] = 100%.
Now, to calculate your own decay rates, you need to find the inverse of the formula. I'll skip the explanation; the inverse is
d = - ln( 1 - p/100 )
p is the percent damage blocked for 100 points of Resistance, and ln(y) is the http://en.wikipedia.org/wiki/Natural_logarithm function. If you don't have a scientific calculator handy, you can calculate the decay rate by copying the right side of that equation into google and replacing p with the appropriate value: http://www.google.com/search?hl=en&source=hp&biw=1425&bih=749&q=-ln%281+-+30%2F100%29&btnG=Google+Search&aq=f&aqi=&aql=&oq=&gs_rfai=.
The growth formula is more complicated. In fact, you can't actually calculate growth rates exactly, you have to use numerical approximations. I'm certainly willing to explain that too - I obviously love this stuff - but you might want to get comfortable with the decay formula first.