I’m very good friends with Alan, in fact I’ve had him post on here (search user name Alan Aragon), to put a few people in their place when spewing broscience. I can help you with your pre/post excercise meals, and meal timing.
Not much research out there showing that more than 1g of protein per lb is needed, but most shoot for 1.2 or so. “Enhanced” athletes have been shown to be able to take advantage of levels as high as 1.5, due to AAS increasing protein synthesis.