You need to be eating a lot more. I mean this as a friendly jab, but I have bikini competotirs that eat more than you :) Start eating 6 meals a day. 6oz of meat in 4 meals, then 2 shakes at 50g whey per shake. Your carbs and fats are going to need to be adjusted depending on your response. You could start with 200g carbs and 100g fat. Then adjust as needed to get the results you want, eating at least that much protein.
For training, focus on the big basic lifts, squat, bench and dead lift. Pull ups, barbell rows. Work the big muscles hard and given enough food and the right nutrition, you will grow.
For your shots, I would start with glutes. Check out this write up
https://juicedmuscle.com/showthread.php?49-A-Guide-to-Safe-Injection-Technique
For you or anyone else that wants to work one on one, I offer programs that are individually designed and updated each week, based off your results, covering diet drugs and training. I have room for a couple more clients right now. For anyone interested, reach out to me at the Next Level Nutrition page, here at Naps Gear