Protein intake and rest days

Hello everybody,

I've recently started doing AWR and am enjoying it thus far.

I'm still trying to figure out whether I should bulk or cut (and quite frankly have no idea how to decide on this - 5'10 180 skinnyfat ish). My main concern about my diet, however, is my protein intake.

As I'm a huge fan of cooking, I've always eaten healthy and wholesomely. However, you need to eat a lot of protein to build any sort of serious muscle mass. Is anybody able to get all of their protein through food and no supplements, or is that just a fantasy? I have no issue with supplements, but would rather avoid paying out the ass for them.

Also, what do people do on rest days? I'm adhering quite religiously to the suggestion that I lift only 3 days per week until I plateau, but am having difficulty deciding what is too much on a rest day. I love biking and swimming, and am actually headed out to do a swim right now. Are activities like this, should they light, appropriate for a day off?