Injured powerlifter, 30 day cut, lifestyle restructuring

seniornugget

Hey guys!
New here. I'm nursing injuries right now. Knee and lower back disc issues. Long time power lifter with some Oly experience thrown in here and there.
6'1" 245lbs. I'm active duty still and have to transfer to a new unit in a few weeks...which means weighing in(taping). Normally not an issue but since I've been hurt I've been laying around, drinking too much beer, and was still eating like I'm crushing weights...but not.

So I need to get get my S#!+ together and get disciplined. Restructuring, healthy habits, all that. So I've had some family use Optavia (medifast) with good results. Sounded good to me. I need to cut 20-25lbs and am trying to retain as much muscle mass as possible while cutting.
I'm a week in and it sucks but I'm not completely miserable like other cuts I've done.
I'm coming in between 12-1400cal a day and a 50/30/20 macro split protein/carbs/fat.
I think I'm averaging about 150grams of protein a day.
So far I'm down 4 lbs but exhausted.
Tips or tweaks I need to do?
Thanks, look forward to hearing from you guys.

quiksylver296

Quit using Medifast and eat at least 1500 calories per day (assuming you are male)?

I get that you have to make weight for work, but cutting too fast burns through muscle, too. Your body can only lose so much weight through fat loss per day. I can't remember the number off the top of my head but I know Lyle McDonald talks about it if you want to Google.

A food scale and accurate logging to insure you are in a calorie deficit is all you really need.

seniornugget

Thanks for the input. Yes, male. I can up my calories no problem with that lol!
I'm on a 4/2 program 4 fueling and 2 lean and green meals. I was concerned I wasnt getting enough calories. I'm doing light workouts and have been gassing out pretty quick.

I do have a food scale and am logging diet on myfitnesspal.

quiksylver296

seniornugget wrote: »

Thanks for the input. Yes, male. I can up my calories no problem with that lol!
I'm on a 4/2 program 4 fueling and 2 lean and green meals. I was concerned I wasnt getting enough calories. I'm doing light workouts and have been gassing out pretty quick.

I do have a food scale and am logging diet on myfitnesspal.

1500 is the bare minimum for males. At 6'1, 245 you should be eating much more than that. What did this website give you for a calorie target when you entered your stats?

seniornugget

Roughly 2000 to meet weightloss goal of 25lbs at 2lbs a week (max I could enter) Starting weight 250lbs.
I check in March 8th. Need most fat loss with as much muscle retention as possible in that amount of time. I realize I'm jumping off a cliff here.

I'm chasing tape numbers (waist/neck ratio) not true BMI.

quiksylver296

seniornugget wrote: »

Roughly 2000 to meet weightloss goal of 25lbs at 2lbs a week (max I could enter) Starting weight 250lbs.
I check in March 8th. Need most fat loss with as much muscle retention as possible in that amount of time. I realize I'm jumping off a cliff here.

Then that is 2000 calories + exercise calories. That sounds better!

I lose on 2000 calories and I'm 5'9, 185, almost 44 yoa female.

quiksylver296

I do suggest a food scale if you don't already use one to insure you are eating the amount of calories you think you are.

http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

tulips_and_tea

seniornugget wrote: »

Roughly 2000 to meet weightloss goal of 25lbs at 2lbs a week (max I could enter) Starting weight 250lbs.
I check in March 8th. Need most fat loss with as much muscle retention as possible in that amount of time. I realize I'm jumping off a cliff here.

I'm chasing tape numbers (waist/neck ratio) not true BMI.

How many inches do you need to lose? I'm wondering if it's healthy or reasonable.

Silentpadna

When I started losing, I was 5'11", 240. I walked a lot, ate roughly 2300 calories per day and lost 2lb/wk like clockwork. That was 2 years ago and I'm 55 now (almost 56). 1500 doesn't make sense for you. No wonder you feel gassed.

seniornugget

[/quote]

How many inches do you need to lose? I'm wondering if it's healthy or reasonable.[/quote]

2-3" off the waistline should suffice but I'm going for as much as possible right now. Its not healthy. What is healthy is the structured eating habits I'm building (despite the large caloric deficit) smaller more frequent meals, not drinking beer, and not killing 1/2 a bag of tortilla chips and salsa lol.
Everybody knows tape methods are crap but that's the method the DoD uses. I've got to live and die by those rules for 3 more years until I can retire.

seniornugget

So far it's working. Down 8lbs and got to tighten my belt a notch in 9 days. Over the hump of hangry and exhausted. Yesterday and todays workouts were both good. Today I was able to perform a couple sets of doubles at 90% on banded deadlifts (heavy black band) after working up to it with pyramid sets.
I imagine recovery is going to take a little longer with the reduced calories. Probably throttle back rest of the week.

deadliftsandnoodles

1500cals for a man your height and weight is waaaaaay too low

seniornugget

deadliftsandnoodles wrote: »

1500cals for a man your height and weight is waaaaaay too low

Yep, I've since bumped it up with proteins a bit to around 2k.
Still sucks lol

seniornugget

Well an update: As of today it's been 30 days. I'm down 17lbs, 2" on my waist, and made tape for work. I feel pretty good considering...
Strength is good and I feel like I kept quite a bit of muscle.

I'd like to lose another 10lbs and i am transitioning into a more normal plan. My back is doing much better (L5 cracked) and can workout more
.