Are you sure the old injury is the primary factor here? I used to have terrible pain and stiffness in my back which I thought was an injury from when I had lyme and was only helped by accupuncture, and temporarily at that. I later figured out that keeping my cellphone on and in my pocket all day was disrupting the flow of my external electromagnetic energy along my proper meridians, leading to muscular problems as the minor meridians flow along your muscle fibers. The accupuncture was just redirecting the flow along a clean channel so it is not blocked. When I started keeping my phone off the problem disappeared on its own.
But in general, for building and repairing the most muscle, you need to eat enough protein to trigger an insulin response when the excess begins turning into blood sugar. Mostly muscle meats. Include liver, adrenal, and oysters if you are doing organs to support muscle growth. For fat calories I like to stick to animal fat and grass-fed raw butter clarified at body temperature.
