Not much you can do about the achilles aside from strengthening and stretching IMO.
The hip flexor, however, is usually triggered and gets angry when you make it do short range - repetitive movements, like jogging. Not going to talk you out of jogging, but this is something to watch out for - you may do better with higher intensity and shorter distance runs, like the sprints you did a few days ago.
As someone who very recently had a rude (and overdue) awakening to my real BF%, i can confidently say that the percentage doesnāt matter if you donāt like the way you look, and even knowing that % is still completely irrelevant.
I notice you keep mentioning 50g protein shakesā¦ If you arenāt double-scooping your protein, thereās a good likelihood that number is spiked, meaning it has bad bioavailability. In short, you probably arenāt absorbing everything itās promising. Most āhigh qualityā protein shakes have 25-30g protein per serving, but iāll leave the rest of that up to your discretion.
Watch out for going too far into a deficit, youāll end up hurting yourself in the long run. IMO, anything over 1k deficit daily is bordering sabotage on a diet program. Earlier you indicated that meeting 1g/lb of bodyweight in protein is pretty difficult for you - which it is until you get used to it. In combination with you eating about 1500 calories/day feeling more comfortable that way, i think your body is just adjusting to itās newfound protein intake.
I just dont want to see you fall off the wagon - itās far too easy to overeat fats and carbs, and very difficult to overeat protein. Best method is to eat protein first at every meal, then veggies, then carbs if you still feel they are needed. Eating this way is a bit more intuitive, and will hopefully compensate for the discomfort youāve been feeling around eating.
Welcome to the cutting club!