just a little advice

[AshFit]

When i was Tdy i was definately doing alot of lifting and running in the sand and I had managed to drop 22 pounds in two months, which to me was very unhealthy in the beggining cause in normal life my weight loss goal would be about 10 to twelve pounds in two months?so i come back to germany to the hospital and all they are feeding me 3 times is bread basically so now I am back to 160 (which for my genetics and muscle build is fairly fit and good looking) but now my body fat is is skyrocketing through the roof?I want my goal weight to be about 150-155 with about a 15-20 % percent bodyfat, enough to get a leaner look while still maintaining a thickness, and just enough for my abs to peek through?If you are reading this right now can you give me some advice to make this process kick into gear while i am still hurt??? It is my right arm, but while i am recovering another three weeks, would it be a good idea to start kicking in the lower body?? I am just scared that i won?t recover correctly if i am constantly doing lower body workouts?