Our expert says:
I think you might benefit by increasing that weight a little. I'm not sure exactly what you're doing with those 3kg dumbbells, but if you can increase the weight, and do fewer sets or reps, it usually shifts the emphasis more towards building muscles. For example, you might be doing 15 reps with 3kg. Rather do 10 reps with 5kg, or even 8 reps with 6kg. You'd have to play around and see what happens with heavier weights, but the principle is important - more weight, fewer reps.
As for the post-training meal, I wouldn't force whey down. I think what you need to do is plan for that meal in the middle of the morning. If that means spending five minutes before preparing a meal that you can eat, a sandwich, some fruit, some crackers, yoghurt, etc. and then rather just eat that at 11 am.
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