My goal right now is to gain strength in my upper body and definition, not to gain a whole lot of mass, although I wouldn't mind gaining mass. If im just defining my muscles and gaining strength as I said, is a high protein diet needed or can I just eat pretty flexibly?
Also are there any protein supplements that arent meals or shakes? like protein pills? Im pretty clueless about weight lifting products and stuff.
Thx alot

There are a ton of diets you can try. A lot depends on what you can/will stick to, your current bf%, your workout goals etc. If you wish to go atkinsesque (moderate protein, high fat, low carb) expect gains to stop, but it will work very well for dropping fat and water weight fast. But you also have low cal, low fat, isocaloric, carb cycling, raw foods... you name it.
Based on what you said about wanting to increase strength, a higher protein diet will help get you more defined, but I wouldnt drop carbs, at least not altogether. If you keep carbs clean and complex, you should be alright as long as you don't go overboard.

I thought a ketosis diet was high protien, low/no carbs and as much or little fat as you want. I wouldn't recomend a ketosis diet anyway as after the initial water weight loss, further weight loss is approximately 50% fat, 50% muscle. You also use up the glycogen stored in your muscles a lot quicker as you're not eating many carbs so it causes you muscles to look less full. This is good if you want to look skinny but not if you want to look ripped and retain your muscle mass.

The other suggestions sound good though. I'd also say increase your cardio work.

[This message has been edited by Endorphin Junky (edited 09-23-2002).]