RE: Source of Protein
Nuts are my favorite - especially Peanut Butter samiches! But you have to watch it if you're trying to cut up. Don't buy the Kraft crap; get natural roasted peanut butter. The fat is the good kind mostly, but it's still fat.
Sushi is great too, but watch the rice if you're tyring to cut up. You can buy rice now that's loaded with amoni acids so that's a plus. Even when your cutting you still need some carbs and starchy carbs are ok about an hour after a workout. Try to take in something sweet like a protien shake with a tad of straberry syrup just after a workout.
Any fish you can get your hands on will be good. Tune is the quickest fix. Dairy products are good, but again there's a lot of fat.
Point is, if you're looking to pile on some mass and are a pencil neck like me (used to be) then any of these suggestions will work fine. If your not an ectomorph (love those silly words that trainers use to make themselves sound smart) and you neet to watch your waistline, I'd stick mostly to fish, chicken breasts, protien shakes and egg whites.
Have fun getting buff