Stop reading stuff about fitness online. It will only make you neurotic about all this stuff.
People don't realize that steroid use is ubiquitous, and thanks to films and doped up sports stars everyone has a really distorted view of what is achievable. I never went hardcore, but x3 times a week of the big exercises for no more than an hour and trying to eat more (hardest part for me). It took me about 5 years to go from borderline anorexic at 58kg to 78kg. I'm very slowly chipping away at some fluff, but generally happy with how I look now. By modern standards I'm not remarkable at all, but I'm not prepared to bust up my body and life just to look like some shiny constipated turd for a few years then pay the price in later life.
People fuss over their diet way too much nowadays. Three proper meals a day and maybe a protein drink post workout is quite enough for most. Try to moderate stuff like sugary treats, but don't obsess over it too much. I honestly believe that the stress of trying to micro-manage your diet down to every last gram of protein does more harm than the occasional treat.
I eat meat in every meal, but never bothered with shakes - my gut suffers enough as it is without milk added too. The whole thing about protein is overblown I think, and whilst I don't doubt you see success with more you are also putting tremendous pressure on your body internally. But it's like womens magazines that play on your esteem to sell makeup, the protein shake industry and supplements is business.
Life is too short to obsess to such a high degree over something that will age and fail anyway. Just eat a bit more, more healthy and a nice variety. I put the fact that I haven't been ill since
prior to covid down to my diet - meats, vegetables, herbs (love me some black garlic).
My knees are starting to complain at mid-30's now though. I never got past 120kg on squats, and I'm dialling that back. I think I want to transition towards body weight exercises.. we weren't designed to lift heavy in a limited range of motion. I always feel fantastic after doing 3 sets of 10 pullups, but loathe squats and deadlifts.