Welcome to the Nation. I think the first thing you should do is find a nice, thick skin, b/c some of the people around here like to make their points rather bluntly and straight up. Nothing wrong with that per se, but it sometimes starts to creep in when people forgot what it’s like to be new and not know everything.
Ok. you CAN, in fact, cut fat and gain muscle/strength at the same time with cardio, diet, etc. added in to weight training ( if everything is dialed in to perfect detail) but the gains are SLOOOOW. It’s basically riding the fence, and I don’t recommend it to you because trying to juggle the details and plan things out will kill you at this stage in your training experience. Learn, do, repeat. After a longer time, try experimenting.
Train your freaking legs.
Train your freaking legs hard.
Train your freaking legs harder.
You get what you train for. If you want strength and size, running ain’t gonna work. Running has uses to cut fat/weight/increase endurance, etc., but it doesn’t work to build strength or muscle size. At all. Period. Ever. Unless there is some kind of pecific carry over from anearobic power training and other specific protocols designed for short term power production, or other athletic endeavors (short sprinting, speed skating, etc.). Even then, I think it’s mostly the weight training the athletes do, regardless of the time they spend on their legs. Check your other thread for other advice.
Oh yeah, and because legs make up most of your bodily muscle mass, training legs hard with full body movements like squats and deadlifts enables your nervous system to be strengthened better than small isolation movements. It also places more stress on your muscles, making it better for mass gains (not only in the legs, but also the back and shoulders. After all they help support the weight).
Oh yeah, one other thing. If you want to bench more, you need to train your legs. There’s the carryover effect on your nervous system I just mentioned above, and coach Charles Poliquin (and others) mentions that if you get your body out of proportion by training only certain aspects, your body shuts down to avoid any more imbalance/injury potential. Not to mention that squats and deadlifts burn more calories than isolation movements. There’s your fat loss/bulking combo right there.
As far as breakfast goes, don’t worry about making it low carb. You’re 14-15%bf according to your other post. If you concentrate on increasing muscle mass and strength, you may start to lose a little bit of fat from the increase metabolic demands on your body automatically (because you’re new to this thing), AS LONG AS you keep your diet under control (ie-don’t rationalize bad choices, don’t cheat, don’t cut corners, don’t skip meals, get protein, get healthy fats and carbs) and don’t up your calories incredibly. Maybe not, maybe you need some cardio too. You can figure that out later.
Breakfast= best time aside from post workout shake/meal to have carbs. You need to replenish stores from the overnight fast.
Bottom line, carbs or no carbs, just make it healthy. Low carb meals are usually better utilized in the evening, assuming you aren’t training then. If you do train then, don’t sweat the small stuff. Get your carbs after your workout and don’t worry about it.
Just get healthy food. Work out the details (when to have carbs, if you want to have carbs, when to have healhy fat, etc.) as you go. Just make sure you get healthy food in you every time you eat (Milk is good in a quick “food emergency”, no not chocolate/flavored milk, especially not soy milk), and MAKE SURE YOU GET GOOD PROTEIN WITH EVERY MEAL/SNACK. And a lot of it.
Hope that helps. Good luck.