Alright good that information will go a long way into helping you shape your nutrition and workouts
And there are a fair few gents on here that you’ll get to know very quick as they give advice on many threads all over T nation forums
So judging by the original post, you have been pretty misinformed as to how to “healthily” lose fat so I suppose the first step here is to inform you and educate you before you start lifting.
Btw, great job with the fat loss, but only keep that dedication, throw out whatever else was helping you then and start again
It may also be of benefit to you to go start a thread in the “supplement and nutrition” section for advice on a meal plan for lean body mass
So basic fundemantals is that the more muscle your body has on it, the more calories your body will burn.
So that idea of “I know that will lose muscle but I have no muscle to lose” - very stupid
You want the complete opposite
Those extra “13kgs fat” will come off but chances are you won’t see any changes to a scale because the best way to lose fat is to … build muscle
I’m sure @RampantBadger will have some awesome plans to follow or even as mentioned split days but your training should really emphasise on building strength in the compound lifts, that you’ll get to learn very quickly with the plans that can be constructed for you
Also, why running? Do you find enjoyment in it or only because you have used it thus far for your current weight loss?
There are thousands of ways of cardio that are a hell of a lot shorter in time required to burn calories, more enjoyable and promotes muscle gain and strength than running, and they generally are a lot less taxing on the joints
Examples are sled pushes, weighted runs, 10x 60 metre sprints or any HIIT workout
Any who keep your mind open and liase with the fellow posters, and I’m sure in no time if you keep an open mind, you’ll be well on your way to a better physique and healthy body