Try looking into the anabolic diet. It talks about giving you relatively the results your looking for but make sure you do research it a bit. Im starting it now. But also, dont just run, work out more. You'll be surprised how much weight you will lose from working out more. I do sprints as well and they help quite a bit. Higher intensity in less time is a great way to trim pounds.
I know that but what type of protein,and how much?
Eat more protein and less carbs..