Hi guys, I have a major shoulder repair coming up involving two separate labrum repairs, removing some calcification, relocating the biceps origin, etc. My surgeon says I'm going to be in a non-movable sling for the first 4-6 weeks, start physical therapy around month 3 and then resume semi-strenuous exercise after 6 months.
I'm worried about getting fat(ter). I lift weights, push a prowler, hike, bike, etc. on and off throughout the year. My most recent squat, bench, and deadlift are 405, 310, and 495 respectively. I'm a little overweight as it is, and I can only imagine how much fatter I would be if it weren't for the little bit of physical activity I do get in. I work a desk job, and I'm a grad student in my free time, so I spend 14-18hrs a day sitting in front of a computer.
My surgery is tomorrow. Now that I'm going to be almost completely out of commission for the next 6 months, I'm terrified of turning into Jabba the Hutt in the first couple months when I'll be doing next to nothing. The only reason I look even halfway decent in street clothes to begin with is that I have a decent amount of muscle mass and my bodyfat is well-distributed, so I carry a lot more fat than people think. The Army tape test puts me at 20%, but in actuality I think I'm closer to 26-28%. It's something I've worked on with limited short term success many times in the past.
I want to get serious this time, avoid getting fatter, and avoid anything that might hinder my recovery. I've purged my house of alcohol and tobacco, and most junk food. I'm pretty sure it will require lowering my carb intake, and maybe even increasing my protein intake. What I need though is an easy diet strategy (preferably one I can execute with one hand) that lends itself to consistency. Consistency has always been my problem. Any mental or diet strategies you can offer to help one be consistent would be greatly appreciated. Any diet advice specific to lowering caloric intake in a sustainable manner while not exercising would also be greatly appreciated.