The bodybuilding fat loss diet should be used during the cutting phase of the bodybuilding cycle. You need to cut the fat off without losing that much muscle. Normally, when you cut fat, you lose a lot of muscle, so the diet needs to be tweaked just right.

Finding your average daily calorie usage

We use a certain amount of calories a day. I can’t tell you what you use because we’re all different. It depends on our weight, our size, our metabolism, etc. You can use a BMI calculator, but I find these grossly inaccurate. I suggest guessing, journaling and calibrating. If you’re a bigger guy, start at 2500 calories a day. Journal what you eat and make sure you’re consuming that amount over the week.

At the end of the week, weigh yourself. If you’ve lost 1-3lbs, you’re right on the money for where you need to be for dropping weight. So you can guess that your average daily calorie usage is probably about 2800. If you’ve gained weight, you need to calibrate. Drop your calories by 300 a day and measure what happens next week. If you break even, try dropping your calories about 150 a day, and measure what happens next week. This calibration is important.

Once you find your average daily calorie usage, you have a lot more power now. You don’t have to guess; you know how many calories you need to consume a day. The slower you make the weight loss, the less likely you’re going to lose muscle. Ideally, you’d like to lose 1lb a week.

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