Having spent a lot of time researching this issue, I'm ashamed to say that I'm confused and a little low in mood as a result of this issue. I appreciate that this is the same old question almost everyone asks but please be understanding. 
I'm 38 years of age and have been actively fit for much of my life. I'm fortunate to have played rugby for much of my adult life at a very competitive level which has allowed me to maintain a relatively healthy physique and lifestyle. I have never taken drugs, nor have I smoked, likewise I have been very disciplined with my alcohol intake with the exception of when on tour of course!
However almost three years ago I sustained a serious knee injury which has required a lot of corrective surgery. During this lay up my weight has ballooned from 14st physical physique to almost 17st and chubby. Psychologically this transformation has inflicted a great deal of stress and caused me emotional embarrassment. I've now been given the all clear to recommence physical training, although it must be low impact with minimum stress placed on my knee for the next 3 months. To coincide with the return to physical training I also wish to incorporate a diet suited to my needs of reducing 'flab' whilst providing sufficient nutritional support to achieve a degree of muscle mass. Obviously I will never atain the body I once had, but I would like to achieve a smaller waste line and a defined chest. I'm just extremely confused as to how go about it, of course I can't consume the diet which preceded the injury as that was simply a maintanence diet and there appears to be so much conflicting information out there, if I'm honest to myself it has left me tired and quite depressed.
On the plus side, I can be very disciplined and focused.
Please help
Apologies for the spelling and grammer, unfortunately I have had to use an phone to post.
I'm 38 years of age and have been actively fit for much of my life. I'm fortunate to have played rugby for much of my adult life at a very competitive level which has allowed me to maintain a relatively healthy physique and lifestyle. I have never taken drugs, nor have I smoked, likewise I have been very disciplined with my alcohol intake with the exception of when on tour of course!
However almost three years ago I sustained a serious knee injury which has required a lot of corrective surgery. During this lay up my weight has ballooned from 14st physical physique to almost 17st and chubby. Psychologically this transformation has inflicted a great deal of stress and caused me emotional embarrassment. I've now been given the all clear to recommence physical training, although it must be low impact with minimum stress placed on my knee for the next 3 months. To coincide with the return to physical training I also wish to incorporate a diet suited to my needs of reducing 'flab' whilst providing sufficient nutritional support to achieve a degree of muscle mass. Obviously I will never atain the body I once had, but I would like to achieve a smaller waste line and a defined chest. I'm just extremely confused as to how go about it, of course I can't consume the diet which preceded the injury as that was simply a maintanence diet and there appears to be so much conflicting information out there, if I'm honest to myself it has left me tired and quite depressed.
On the plus side, I can be very disciplined and focused.
Please help
Apologies for the spelling and grammer, unfortunately I have had to use an phone to post.