Need to lose 8 lbs in 3 weeks
I'm currently 5'8" and 178lb at around 15% body fat, and I'm competing at a bjj tournament in about a month. I'd like to compete in the 155-170lb division, so as of today I have 3 weeks to lose 8 pounds. I'd prefer to lose as much weight as possible the healthy way rather than just cutting water weight since I've been meaning to get down to 170 for a while now, and cutting weight is a pain in the ass.
I currently train BJJ 4 days a week for about 2.5 hours each session, and I've started doing HIIT sprints on the 3 off days. Unfortunately I am a total noob when it comes to dieting and nutrition. I kicked my diet off 2 days ago, but a friend of mine mentioned that I wasn't getting enough calories, and that my body would go into starvation mode and my metabolism would drop, thus limiting my weight loss. Here is what I ate today:
3 hard boiled egg whites
2 glasses of skim milk
1 small piece of skinless chicken breast
1 can of tuna fish
1 can of baked beans
1 turkey sandwich w/ lettuce, tomato, light miracle whip, slice of cheese, and wheat bread.
Tons of water
According to www.fitday.com this comes out to about 1600 calories at about 40% from protein, 40% from carbs, and 20% from fat. Is this all right or should I be eating more? Ideally I'd like to maintain my muscle mass and loss the fat obviously, but I realise that since I want to lose so much weight in a such a short time span that some muscle loss is inevitable. Any advice would be helpful, thanks.