How to Lose Fat & Become a Bodybuilder

Reduce your calorie consumption by 500 per day. To lose fat you need to consume fewer calories than you burn so your body has to tap into fat stores for energy. According to Lyle McDonald, author of "The Rapid Fat Loss Handbook," dropping 500 calories should ensure that you lose fat while maintaining muscle mass. A very high calorie deficit can result in muscle loss and slow your metabolic rate, leading to fat loss plateaus.

Consume two grams of protein per kilogram of body-weight each day, advises sports nutritionist Dr. John Berardi. While this may be higher than the United States Department of Agriculture's recommended intake of 46 to 56 grams per day, according to Berardi, athletes and bodybuilders need a higher protein intake, as it speeds up fat loss and maintains muscle. Get your protein from meat, fish and dairy products.

Split the rest of your calories between carbohydrates and fats. Carbs are needed for energy and muscle preservation, while fat is essential for optimal hormone production. Look to nutrient-dense foods like fruits and vegetables, whole grains, beans and sweet potatoes for your carbs and focus on nuts, olive oil, nut butters, avocados and oily fish for your fat intake.

Increase your cardiovascular activity. When losing fat you still need to weight training, as not only does this aid with building and retaining muscle, it also boosts your metabolism and burns calories. Cardio however will help burn extra calories and shed fat faster. Perform two 45-minute low to moderate intensity steady state sessions per week, such as jogging, swimming or using a machine in the gym, along with two higher intensity workouts like playing sports, running hills or interval training.