It might sound like a paradox to put bodybuilding and weight loss in the same sentence because bodybuilding is all about weight-gain and not weight-loss. So we need to be more specific when we say weight loss because what we actually mean is fat loss and there is a big difference.
The first thing that we need to do when thinking of losing fat specifically is to calculate your daily calories. If your objective is to lose fat and still continue to gain muscle you first need to stop guessing and estimating when it comes to your diet. knowing exactly what you eat and the quantity is very important so keep a journal so you can go back and reference.
It will take you roughly 20 minutes a day to start the process correctly and find out your daily caloric intake. You then need to work out what your Basal Metabolic Rate (BMR) is using the formula that specifically applies to your age, your height and your current weight.
This formula is BMR = 66 + 13. 7 x bodyweight + 5 X height – 6.8 X age which gives you a figure of what your average amount of calories you are using just to keep going and stay alive. You can then create your diet of 45% carbs, 35% protein, and 20% fat from that information.
If you are training correctly and using compound exercises and doing it with HIIT type of training you will get the results that you are looking for. You need to be aware of the fact that your body has been geared to store fat to survive for centuries.
You are then trying to change the way that your body uses fat every day and that speeds up your metabolism not only because of the EPOC (Excess post-exercise oxygen consumption) or afterburn which burns calories for 72 hours after exercise but also because of the increasing amount of muscle that you hold which speeds up your BMR.