Restarting Lifting...rest and protien questions

DontThinkJustRun

I've been slacking off on my lifting and I'm ready to move my focus from weight loss and more towards body recomposistion. I'll be switching from 2xs a week of lifting to 3xs...schedule won't allow me to get a complete rest day between all sessions...is this completely counter productive? It will likely be lifting M/T and Th. The lifting is NROLFW/Tom Venuto style so total body working slightly different muscles each time.

Additionally, I've never been a fan of the protien shake immediately after lifting...mainly because I feel like it's a waste of calories I could be actually eating. Best case I'm eating dinner 2 hours after my lifting sessions because I generally lift then do spin or yoga immediately after lifting. Am I going to see some miracle if I were to add a protien shake between my lifting and cardio/yoga?Thoughts?