For about four months now I have been on a low carb diet, and during that time I went from 93 to 78kg. I have been lifting some weights (some squats, overhead pushes, bent over rows) at a low rep (6-8) and set (1-2) count, once or twice a week, just for maintaining the existing muscle mass. Im quite sure most of the weight lost was fat. Some calculations made with my (a bit inncaurate) bathroom scales that has BF% measurement, I concluded that around 75% - 80% of the weight lost was fat.
Since my diet was actually based on changing eating choices/patterns, not counting grams and calories, and I mean to keep it, I cant really control accurately my calorie and protein intake. Still, I would be guessing that Im in or near to a caloric deficit. The diet bases on removing sweets, bread, rice, potatoes, pasta and other similar carbohydrate sources and severely limiting fruit. Ocasionally (once a week or two) I allow myself for a carbohydrate spike, eating pretty much anything I want, pizza or chocolate included, just to keep the diet maintainable in the long run.
Now I wanted to begin a training plan around 2 physical and 1 swordsmanship technical workout a week (please see this: Making a training plan for medieval swordsmen / reenactment question, it could use some more good aswers). I will be mostyly focusing on endurance/90sec burst interval adaptation rather than strength during the physical preparation workouts.
Im afraid that my protein intake might bee to small for such a training plan. Most probably I still am in caloric deficit, as my weight isnt yet stable (Fluctuates +- 1kg, with a overal declining tendency, at least up till now). Thats why I was considering including some protein supplementation to make sure i get enough of protein to prevent muscle loss.
While my diet includes quite a lot of eggs, dairy and different forms of meat, I cant be sure if its fit for some additional conditioning training. Is adding some supplementation "just in case" a good idea? If so, how much should I add?
Also (I dont want to repeat the background section in another question) can the conditioning training interfere with my body recomposition program, which is based on eating pattern changes? Can this program hinder my efforts to improve my endurance/condition? Please note, im not trying to build muscle mass while losing weight. I want to improve how long I can be active in high intensity 90sec bursts, without hidnering my fat-loss-ability and ruining my existing strength and muscle mass.