I don't know much about as I can't seem to get into a routine but protein isn't all of it, too much is bad for you. I seem to have body that likes to make muscle but i don't maintain very well.
This link tells how much you need:
Side Effects of Too Much Protein in the Diet - LoveToKnow Diet
This was a good site for a matrix on what you need in a diet:
Your New Weight Training Program: Are You Ready?
Doing google search on dumb bell exercises had some good sites and not so good sites in the results. Six to eight weeks to see results ya know.