E.S.
Firstly, you need to eat more than usual, not less than usual. Your body will react and stop producing milk to save itself if it isn't getting extra nutrition. Same with too strenuous exercise.
I too am surprised that you would be told not to pump. Here is what I am doing to increase my supply. I pump the "third breast." In other words, I start with breast #1, then move baby to breast #2 after 15 min., then pump breast #1 again while nursing on breast #2. If you are short on time this is good as it doesn't require any extra pumping time. Also pumping 10 min. on both breasts after nursing or a pumping or two between nursings will help. And a night pumping or two also.
I also manually express both breasts after pumping as the pump just isn't good at getting my milk out. Remember that it's all about supply and demand.
And like others said, relax and feel warm lovey thoughts about your baby. What I do is I take deep breaths while nursing/pumping. My anxiety about my low supply is counterproductive to my goal.
Here is something else: the latch of the baby will determine whether or not your body is getting the signal to produce milk. I suspect that since you have been to LLL you know how to get a good deep latch without nipple pain. Nipple pain will be counterproductive to milk production.
The other things that I am doing is Domperidone 20 mg. 4x per day, Fenugreek (3 capsules 3x per day), blessed thistle (same), water, and brewer's yeast. All already mentioned.
Good luck!