Finally Back.... But oh so bad now.....

Hi all.

So this is my story. I was a fitness and training freak, used to train 6 days a week and damn hard as well. I could eat what i wanted and still shed the fat and keep my gains. I was playing rugby and done loads of H.I.I.T and as I stated could eat anything from Ice-cream to whatever I wanted and never had a problem with fat.....

That was until my injuries.

My First Injury happened as I opened the window in my bedroom not sure what happened but my hand slipped off the handle and went through the glass cutting off my Flexor Pollicis Longus Tendon in my right hand, had to get surgery to repair it. This was the start, I could Jog but no more weights or any other PT training for me so I done that jogging slightly for a few months till it semi healed and I could get back on the field again, It was almost healed and I went back to training, The first day back we played some trials and the second part of my bad luck happened, got twisted in a ruck and tore my Medial Collateral Ligament in my knee now I could do nothing this happened in May 2012, Went to Gym and noticed my Hand is not healed properly as I cannot grip any bar strong enough to hold it up. So from then till now I could not train only trained my hand to get strong again. Took me months before i could open a Tap or open a Bottle of coke. So know I’m stuck here, as before I could eat what i wanted and it did not stop and with that came the ugly, I am now way out of shape and just this week got the go ahead to be able to Jog again and I can also now grip and hold bars properly to train.

No I need to get back in shape for the next season that starts.

I need to drop fat fast and train hard.

I was thinking of doing a Keto diet to drop some kilos while I get my fitness levels up again, but I also have a problem there as I have seen most Keto diets contain Nuts/Peanut butter and that is a for me as I will kick the bucket.

No what can I replace that with.

My current stats are (Very Regretful)

Gender: Male
Age: 24
Weight:120 kgs
BF: 25% - 30% ( Estimated as I took it two months ago it was 24% and used body fat callipers and not those stupid things at the gym)
Training: 5 days a week mostly Cardio and some weights to strengthen the ligaments and tendons first.

Thanks