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Great going with your fitness journey. Don't feel bad about the diet either. That is the hardest thing for most to get right. I was only able to dial in my diet once I started using a food scale. After a few months, you'll be able to recognize what a proper serving looks like of any dish and won't have to use it as much unless you are autistic about counting calories and macros. I hate to plug Amazon for them but they are truly the cheapest place for them.
The body weight scale can be extremely deceiving for some. Muscle is more dense & weighs more so weight doesn't mean much to me (& most gym bros) other than when I wish to convey an image that most can comprehend.
When I was 165 Auschwitz mode, I actually had more fat on my body than I do now at 70 lbs heavier.
I am really limited with my weight lifting now. I hurt my shoulder. Now I'm thinking it is from shrugging too heavy. It was just so hard to wear out my traps, so I tried using a lot of weight for it like the same amount I'd deadlift with.
Traps (shrugs specifically) grow fastest through use of anabolics since traps and delts have the most androgen receptors. If not employing anabolics, then they respond like forearms and calves, meaning extreme volume. This does not have to translate to heavy weight. Light weight will work but will take more time.
If shoulder takes too long to heal, the peptide BPC-157 will do wonders and heals most lifting injuries almost miraculously. I don't know the laws in your state, but at this time is still considered a 'research chemical' in most and can be purchased easily as such.
I loathe trap work bc I have the same problem that they are hard to wear out as I can shrug 6 plates (585lbs) 20-35x for 5 sets which is mostly time consuming for loading and deload of the bar. In order to fix that, my current trap program is performed on leg days with farmers walks with a trap bar which will hit legs/traps/delts.
I hope you recover well and don't give up as some do when injured.
BPC-157?
I used to put something like 400 pounds on a squat machine, and lift that with my shoulders. The angle of the weight machine made a lot of that weight go into the machine, so it wasn't really that much weight. It was still a lot. My arms don't straighten out and point towards the floor, so the standard shrug machine (each arm holding grips that are parallel to where your erect penis would be if you were excited) puts a lot pressure on my elbows and makes them hurt. That's why I thought up doing it on the squat machine. Then I started holding a barbell because as it's pulling down on one elbow it's pulling the other one the opposite way. It was less elbow pressure.
Honestly, I really hate light, repetitive lifting, but it's really what I'm aiming to do now to avoid hurting myself. I don't have any impressive weight numbers, because my natural build is like Buddy Holly. If I was on Saved by the Bell, I'd be Screech.
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