Without writing a novel here the Dr wants me to loose 30 lbs before June 17th.
I had a L4-L5 spinal fusion September ‘22. Follow up microdicectomy May of ‘23. Since then things got somewhat better but never even close to feeling good or pain free. The past 8 months or so things have gotten progressively worse. I’ve done hundreds of PT sessions, injections, spinal decompression, etc… You name it I’ve tried it. My disk below the fusion has ruptured and is not only out but out and down. I am scheduled for an L5-S1 fusion. Since they have to tie in to the existing fusion this surgery is higher risk and they will operate from the front on the 17th then from the back on the 19th. Pretty pissed about this whole thing but I have no choice because I can’t walk for more than a few feet. It’s constant shooting pain from my back into my left calf.
Anyway if you were told to drop 30lbs what would you do? For reference I started 6’2” 251lbs last week when I got the Drs orders. Was 283 4 years ago. Did a 3 day fast this past weekend and am at 244 now. My plan is a mix of fasting and carnivore but looking for ideas. Keep in mind any cardio or major lifting is out of the question .
I'm not sure how far you have gotten into your weight loss journey, but based on some of the advice I've seen on here I think you should steer far away from most of it. I do fitness competitions and go through a bulking cutting phase once or twice a year, usually gaining and cutting 30 pounds. Here is what i have found to be the simplest way to plan your diet.
Chat GPT. Get on the internet and search ChatGPT. A dialogue box will pop up. In the dialogue box type in something like:
Please give me a diet for XX year old male who weighs XXX on wants to lose 30 pounds in three months. You can tailor by saying you want a certain amount of protein daily (which is what I do) and also tell it you do not like certain things it recommends. After you fine tune it, copy and paste it into a word document and save it.
You will need a digital scale. They are like $20 on Amazon. You will also have to prep food a few times a week. If it isn't measured, it isn't managed. This is crucial because most people don't realize how large of a portion they are actually eating.
Other things..
No alcohol. Alcohol screws with insulin levels and will prevent you from loosing weight for 2-3 days post consumption.
LIttle to no dairy. It is an inflammatory in most people, whether they feel it or not. Just avoid it. Having creamer in your coffee is ok.
No refined sugar in anything.
Drink about a gallon of water daily.
I would try to get .75 grams of protein per pound of body weight.
Try to get some exercise. Walking counts.
Have your hormones checked. If your testosterone ifs off, which is probably is, getting on TRT will make a dramatic difference in how you feel and your energy levels.