This is my first post, so be gentle! Anyways, to my issue:
I'm 22 and I've been a high school and varsity wrestler for 8 years. My diet basically fluctuated between eating poorly and cutting weight--both of which I have become remarkably adept at. I recently dislocated my shoulder and it's pretty much sidelined my training program (no back squats, deadlifts, swings, all upper body). Since I'm unable to train as intensely, I did a very low-carb diet (~30g/day). Once I got to my desired weight, I had no idea how to eat to continue the fat loss without the low carbs. On top of that, the years of cycling deprivation led to a rebound of over consumption of crap. I'm pretty much at my wit's end and I basically need someone to hold my hand through some kind of meal plan...
How do I fix this bad habit and can anyone point to a good nutrition plan? Also, any good work outs I can do that won't aggravate my shoulder (no external rotation or passive weight in my arms)? I've mostly been doing goblet squats, glute ham raises, back extensions, barbell hip thrusts, split squats and sprint training. Core work is difficult to do without a shoulder.