Idk if these are what you had, but they've got good info describing both issues.

http://www.curlynikki.com/2011/11/mo...lance.html?m=1

http://www.precious-curls.com/2011/0...otein.html?m=1
remember, with all advice or suggestions for your hair, YMMV!!
My hair:
2b wavy, medium texture, low porosity, med-high density. Protein finicky.
My routine:
Cleansing: DCNP, every 4-5 days (occasionally use CJ cleansers).
RO: CJSC, occasionally use JCDC
LI: KCKT or CJSL
Gel: KCCC, CJCIAB for 2nd day hair (sometimes third)

Heat is my friend: warm water rinses, steam caps, and diffuse dry. I love CLU cloths and my Denman.