so i have a back injury (herniated disc L4/L5 if that means anything to people - i am still learning / understanding what it means) and i'm in the very early stages of recover and i cant train AT ALL in the short term.

i'm a chick and i dont want to lose too much muscle if possible and i really dont want to put on any fat.. so what sorta diet should i be looking at? high protein / low carb or something else?

i'm not really down with my diet yet, when i'm fit n training i eat clean healthy food and dont really gain much muscle or fat, but dont know my calorie intake or how it's split.

now i'm freaking out if i'm not allowed to train, i'm going to a) turn into a blimp or b) get skinny fat (slim with no muscle tone).

do people have some advice please?

(just incase it's relevant i'm 28, 55kgs, 160cm, not done any cycles yet, no idea of bf)