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First off congratulations on your weight loss it's admirable knowing the dedication you must have had to lose around 150 pounds in 18 months. The protein intake means total protein ingested, you'll need to calculate the amount of protein that is in your food and add it with your supplements. IMO steroids are never worth it, natural will be slower but more fulfilling and no dangerous side effects. You're best bet will be starting out with the beginner compound lifts to start building muscle (squats, deadlifts, benchpress) all of these will have tutorial videos on youtube. However read through the comments on these videos as well as many people do the exercises wrong. Once you have a good idea on how to do these lifts safely start light and ask someone to make sure your form is correct. In a previous post someone posted the Stronglifts 5x5 workout, this would be a good place for you to start and it is a free program. Make sure you start at the lowest weight that they recommend, it sucks at first to have these tiny little weights on the bar but you'll plateau much less if you start light.
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