I posted it in the general H&F forum, sorry if this will be considered spam but you might look at it here
Hello. I'm sorry if this turned out to be a huge tl;dr, and being myself an SnG subforum helper, I get tired of long & excessive posts, but if you can, bare with me. Thanks
I don't come here often unless I have a question that I can't solve by myself.
I myself am a gym instructor so as far as workouts go, I'm pretty covered.
My question involves nutrition, which frankly my course had neglected from teaching thoroughly.
I want to make sure you understand I don't want to compromise my workouts efficiency, which are mainly revolving around Hypertrophy (body-mass building), but I still want fat loss and I understand it takes calorie deficit to do so.
So I thought I'd make my own diet plan, but I came across a problem.
First, here's my personal details:
Body weight- 82 kg.
Height- 1.79 cm.
My BMR is 1940 according to calculators (I know, not the best way to check it, but it's as good as any).
My true BMI is clouded because I've gained a lot of mass during the last year, so you can guess my BMR is also false.
Fatloss for this BMR should be -500 calories, in this case- around 1500 calories.
As a body-mass builder, I need to eat up to 1.7 grams of protein per body weight kilogram.
That would be 1.7*82 = roughly 140 grams, which in calories are 557~558.
My problem is that according to fat loss, I need (from overall calorie intake): 20% protein, 50% carbs, 30% fats.
20% protein out of 1500 calories is 300 calories, and not 558. How do I overcome this problem? Subtract from the carbs? How will I compensate for the carbs?
Any help will be greatly appreciated, thank you.
One last thing, could you link me to a nutrition facts list online (for everyday consumerism items such as bread, eggs, dairies and such)? Been trying to google that for some time with no luck.