What has worked for me is getting my strength up first. Then the diet you are looking at will work fine. Something like Dan John's complexes are good work that if you do them fairly heavy will help bring back your muscle mass, as will super basics- dead hang chins, push ups, dips, heavy step ups & lunges. Lots of options. I'd ditch all the endurance work, just never seems to go well for me with either of your goals. Lyles stuff is solid, though I do great on a very fat heavy lacto-paleo. 'Panu' kinda thing, not Cordain.