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Fast metabolism is a myth! Just make sure you accurately track EVERYTHING you consume (food/drink/snacks/alcohol, EVERYTHING). Eat 500 calories below your TDEE (which you can calculate here). You probably want to be eating around 1500 calories/day to start.
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What are your goals? Running? Weights? Pick a beginner program (couch25k, greyskull LP, ICF) and eat for your goals.
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My personal favorite is using something like this!
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I strongly recommend against paying for anything like that. There is no need. Eat appropriately for your goals and choose a beginner program (Greyskull LP, ICF). Stick with it and you will see results, for free.
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Assuming "well don't binge eat, duh" doesn't help. I would suggest stocking up with something you can binge on that isn't very calorie dense. Vegetables, popcorn (NO BUTTER), sugar-free jello...etc.
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You're only one day away from being back on track. Honestly you have to just do it. Start with making sure you do some sort of exercise activity for even just 15 minutes every day until you get back into the routine. Then you can start worrying about specifics.
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Sprints/swimming/jump rope are all really good and easy ways to do HIIT. Since you're army sprints would seem to make the most sense!
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1600 is a little low but not that much. I'm 5'8 175lbs and cutting at ~1850 (I go under by 100 calories or so frequently). You aren't actually losing muscle, but when you cut the amount of glycogen you have in your muscles (VERY simply, energy) is a lot lower. You will probably find that reducing your workout volume (reps)…
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20lbs is pretty do-able in 4 months. It's about the top end of how fast you want to bulk so I would make sure you don't go much faster (you'll start putting on more fat than you want). Start at a ~700 calorie surplus. Pay close attention to the scale and your body in the mirror and adjust as you go.
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If I were you I would eat at at deficit. Once you've lost 8-10% BF you can switch to a small surplus and start putting on that sexy lean muscle.
