Ok...so I've been reading a LOT and I think it's something that you are going to have to experiment with yourself. Because people are so different, it's going to be a trial and error thing.
when you combine Pro with Carbs, (low in fiber), and no fat you will have an insulin spike. This is something you don't want. I don't see the problem with having all in one meal. Fat slows down the digestion and doesn't give insulin spikes. But, what would you consider a Pro/Carb meal and a Pro/Fat meal? Would you consider less than 10 grams of carbs in a meal a Pro/Fat meal?
My meals have 45 grams Pro, 15-20 grams Carbs, and 15-20 grams of Fat, and that is cutting.
If you are an athlete then you would definitely need a Pro/Carb meal before/during/after working out or training in what you do so you can keep sharp. -Dave
That quote was in reference to cutting. Make sure you're getting enough EFAs...they're essential for fat loss. You do want an insulin spike to replace glycogen stores post workout, but not any other time. Run fasted. Try to keep your carbs around your workout/run.
Pre & Post workout nutrition
I'm not sure if you're familiar with carb rotation, but this is a good nutritional method for cutting. Here is a link referencing that:
This is what Kisha did when she was getting ready for her last competition by the way. I don't think she did any cardio before competition except for walking.
If you don't know exactly how many calories you burn, then figure it out using a calorie calculator. 40/30/30 is a pretty widely accepted ratio for bulking (P/C/F). For cutting...60/20/20 is okay or 50/25/25 or 50/20/30. You'll have to adjust the ratio through trial and error. If you're going to keep the same diet, then slowly decrease carbs.
Just out of curiosity, what is your pre/post workout nutrition like when you go to the gym? And when you run?