I've read and done the 1 gram of protein to 1lb body weight thing. For my body, it seemed unneccessary. I believe 1 gram to 1.5lbs or ever 2lbs still worked for me. Experiment.
Originally Posted by kc6
and I have also heard that eating too much protein will go to waste, producing fat.
A gram of protein is 4 calories. If you eat more calories than you burn/use, it will be stored as fat. This happens with all foods, whether made up of fat, protein, or carbohydrates.
In order for you to really understand your gains, I agree that body fat percentage is the key. As stated, if you weigh 200lbs before you started exercising and changing your eating habits...lose 15lbs of fat over 3 weeks and gain 3lbs of muscle, your net weight only changed 12lbs and is misleading.
So you're doing 2 miles on non-lifting days and 1 on lifting days. Assuming you're running 10 min miles, that's only 20 minutes on the tread mill...
Work towards doing cardio for longer than this. If you like, I can quote the author of a health book when I get home, but in the first 10-20 minutes you are still burning glycogen and other sugars stored in your muscles. The thought is that once you have exhausted these stores, the body must convert stored fat into energy to maintain your activity. This is why you may want to up your time spent on the treadmill to 30-40 minutes. If you have to slow down the first couple of days to go this long, it will still theoretically benefit your body fat loss goals.
If you're interested, I'll crack the dusty book open and share some of their findings with you.