I was hoping for some opinions on watching macros when I'm trying to reduce body fat but maintain muscle. I am debating between a carb or fat decrease to help with fat loss; I've been aiming for 40/30/30 macros and sometimes go under on carbs but over on fats. I tend to be in the 100-120g/day range for carbs and most of it is from dairy, vegetables (non-starchy) or the flour in my protein bars (homemade and it's coconut flour or oatmeal). Fat mostly comes from nut butters, cheeses, eggs, and meat.
I've been consciously eating more protein since a rotator cuff injury in January, and had increased my caloric intake to focus on healing. Unfortunately that combined with less intense workouts (modifications/cutting out most of the intense part of my routine on the advice of doctor) has caused a steady-state in the scale and a shrinking chest (I had to cut out anything in pushup position or over the head and I lost 3 inches of my bustline in a month!).
I make most of my own meals and have had a lot more fat in my diet than before (I'm eating meat and nut butters every day when it used to be every week or two). My waist has gotten a bit smaller and I think some of it is fat loss, but I think there's also some muscle loss in there (I used to do lots of planks and corework that I've had to modify or discontinue).
Did anyone have advice/good resources to check out? I've spent time on Nerd Fitness and reading up on paleo, but pre-shoulder injury I ate a near vegetarian diet and I hope to return to that post-recovery.