Someone recommended to me to use the clean & press exercise, my goal is to build up strength and also make myself bigger.

From what i looked up on 100% whey protein, i need to consume 1 gram of protein per body weight, do i consume protein every day of the week or only on days i work out?

Another question i have, it was recommended to me that i work out three times a week, spacing those work outs, 1 day apart (work out days will be Monday, Wednesday, Friday), i was told that in terms of the clean and press, i should do two sets of this exercise, five reps each. I should left the heaviest weight possible, i should feel it on the 2nd rep. I was also told to stay with the same weight for two weeks before moving up in weight. How does this sound to the members here?

Finally, here's some other exercises i was thinking of using, from the reading I've done so far, i need to do compound exercises, but i don't want to overdue it and slow my progress

Squats: Said to work almost every muscle and force the body to release testosterone and growth hormone

Standing Military Press: Said to be a big mass builder for the shoulders