"Eat small meals throughout the day. This gives your body a steady supply of fuel to build muscle. Eating in "spurts" (2-3 large meals per day) should be avoided because it hinders muscle growth during the stretches between meals. You should eat 5 to 6 small meals a day."
How is anyone supposed to eat 5 to 6 small meals a day if they're employed? I want to gain muscle mass. 20Kg dumbells are heavy enough for that aren't they?