I am becoming more convinced about the animal emphasis eating. Two meals yesterday, and a good hard (ish) workout. That means I do not dare push bench presses to the limit. But did add 2 more reps to my current max (155×4), and the dips were shockingly easier. I also added some to my military press amount. Pushing through the pain seems to help heal the long term injury. (no science on this) Zero carbs: first meal was hamburger patties and the second steak and cheese, at La Fiesta.
La Fiesta seems happy to make a bowl of meat covered in cheese. Will ask other Mexican places for that when needed.
No running or walking since Sunday.