To lose fat in bodybuilding is called “cutting”. Cutting is the process of losing body fat without losing muscle. To cut properly you need to follow these 3 golden rules:
1.) Eat at a calorie deficit. To lose weight you have to burn more calories then you consume. A 500 calorie deficit daily (your maintenance calories minus 500) will net you 1 pound of fat loss a week. A 1000 calorie deficit daily will net your 2 pounds of fat loss a week and so forth. It is easier to maintain muscle, maintain strength, and have enough energy in the gym if you aim to lose 1-2 pounds a week. But if you can create a bigger deficit and still maintain muscle mass go for it. It all depends on you and your body type. Do what works.
2.) Eat at least 1 gram of protein per pound of lean body mass. This is to ensure that while your in a calorie deficit you are giving your muscles enough protein to stay and not burn away on a cut. Remember you want to lose fat, not muscle. So if you are 200 pounds with 20% bodyfat (160 pounds of muscle, bones, organs, etc) you want to consume at least 160 grams of protein. Usually I eat a little more then 1 gram of protein per pound of lean body mass to ensure I don’t lose any muscle.
3.) Lift heavy weights in the 3-6 set, 4-6 rep range. This helps you maintain your strength, and ultimately help you maintain muscle mass. It is hard to put on muscle on a cutting diet especially if your a beginner so that is why I don’t advocate lifting in the 8-15 rep range.
If you follow the three rules I gave you along with all the little diet tweaks (taking the right supplements, getting in all your vitamins and minerals, consuming enough liquids, getting a good 8-10 hours of sleep) you will be on your way to a successful cut.
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