It looks like you have a lot of variables that you are wanting to play around with - lowering carbs, different kinds of foods, timing, etc.
My suggestion would be to do the same thing you are doing now for a week, but write everything down and track your macronutrient ratios and calorie intake. At the end of the week, get your weight, BF%, and measurements. Then change 1 thing (maybe lower carbs by 150 calories or so) and then track that for a week. Repeat the measurements and see what changes. Then continue to experiment, changing one thing at a time, to see how YOUR body responds.
Doing this, I have found (so far) that I can pretty easily control my lean gain and fat loss.
Hope this helps ...
Brian.
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