recovery

[wesrman]

If you want to do more weight workouts, spilt up your routine more, if you're struggling with recovery.

Plus a good whey shake immediately PWO, and maybe a little pre workout, would probably help, too. (quickest and easiest way of getting a fair amount of protein)

when i drink protein shakes i usually just rush to the toilet & its gone within minutes

Maybe you have lactose issues. A solid meal will work just fine. Try bananas and raw or hard bioled eggs.

What is a typical days diet like??