Built Lean

BuiltLean.
com Ideal Body Weight Formula

It turns out theres a MUCH better way to calculate your ideal weight that takes into
account your body fat percentage. Here it is:
Lean Body Mass/(1 Desired Body Fat Percentage)

where Lean Body Mass (LBM) = Your Body Weight (Your Body Weight x Your Current
Body Fat Percentage)
Just to be clear, your LBM is your fat free mass, in other words, everything in your
body thats not fat: your bones, blood, muscle, and organs.
Let me give you an example of this ideal body weight formula in action so you can
see why its so useful. Lets take Jake who is 200 pounds and has 22% body fat.
Using this information, we know that his LBM is 156 pounds and the amount of body
fat he has is 44 pounds. So what should Jakes ideal weight be? Well thats really up
to him. For most men, a mid double digit body fat percentage of say 15% is
considered pretty good. Heres a chart for your reference:
Endomorphs
Since endomorphs have a slow metabolism, and the main goal of the endomorph
is to gain the maximum amount of muscle mass while losing fat, their formulas
will look like this:
The ratio of nutrients for this group is:
45% Carbs 35% Protein 20% Fats
Caloric Requirements
Caloric requirements for the endomorph group can be calculated using the
following equation:
(Lean Body Mass) x 12 =Total Number of Maintenance Calories for the Day
Once you calculate the total amount of calories you need to take in every day,
you need to calculate the amount of nutrients you need to take in by using the
ratios above. This can be done by using the following formulas:
Total amount of carbs for the day = (Total number of calories x 0.45)/4
Total amount of protein for the day = (Total number of calories x 0.35)/4
fats are fish oils, virgin olive oil, canola oil, and flaxseed oil. We like to refer to
these types of fats as good fats.
20% of your calories should come from good fats. Any less than 20% and your
hormonal production will go down. Any more than 20% and you start
accumulating plenty of fat.
Good sources of fat are canola oil, natural peanut butter, olive oil, flaxseed oil,
and fish oils.
D) Water Water is by far the most abundant substance in our body. Without
water, an organism would not survive very long. Most people that come to me for
advice on how to get in better shape underestimate the great value of water.
Water is good for the following reasons:

1) Over 65% of your body is composed of water (most of your muscle cells are
composed of water).
2) Water cleanses your body of toxins and pollutants that can make you sick.
3) Water is needed for all of the complex chemical reactions that your body
performs on a daily basis. Pro- cesses such as energy production, muscle
building, and fat burning all require water. A lack of water would inter- rupt all of
these processes from occurring.
4) Water helps lubricate the joints for increased mobility and decreased joint
pain.
5) When the environmental temperature increases, water serves as a coolant to
bring the body temperature down to where it is supposed to be.
6) Water helps control your appetite. Have you ever felt like you were still hungry
after eating a huge meal? This might very well be an indication that your body is
beginning to dehydrate. You will notice that by drinking water at that time, your
cravings will miraculously stop.
7) Cold water increases your metabolism and aids in the breakdown of brown
body fat.
In order to determine how much water your body needs each day, multiply your
lean body weight by .66. This indicates how many ounces of water your body
needs in a day for optimum function.
Members Discussion Section On The BRE Nutrition Plan
http://losefatandgainmuscle.com/members/forumdisplay.php?f=6
Nutrition
Click Here
Copyright Hugo A Rivera HR Fitness Inc, www.hugorivera.net, All Rights
reserved Copyright Hugo A Rivera HR Fitness Inc, www.hugorivera.net, All
Rights reserved
70 71
Note: To simplify this, I already did all of the calculations for you. Go to Appendix
F and find the chart for Mesomorphs.
Members Discussion Section For Mesomorph Diet
c) Ectomorph
The Ectomorph has the fastest metabolism. The problem with such a fast
metabolism is that it eats both fat and muscle for fuel if there are not enough
carbohydrates in the system to burn for energy. This is exactly the opposite
problem of the endomorph since the endomorphs metabolism burns carbs pretty
slowly, so an excess of them gets easily stored as fat. Therefore, the ectomorph
not only needs the highest caloric base but also the highest amount of
carbohydrates supplied frequently throughout the day in order to avoid burning
muscle as energy in the absence of sufficient carbohydrates.
The ratio of nutrients for this group is the following:

20% Fats
55% Carbs 25% Protein
Caloric requirements for the ectomorph group can be calculated using the
following equation:
(Lean Body Mass) x 18 = Total Number of Maintenance Calories for the Day
Total amount of fat for the day = (Total number of calories x 0.20)/9
Once you have calculated all totals, if you are a male, then divide all totals by six
and this will give you the totals you should have in one meal. Females should
have five meals a day. The reason for more frequent meals is that, like I said
previously, the ectomorph has to be supplied with nutrients constantly or else
he/she will start to burn
Total amount of fat for the day = (Total number of calories x 0.20)/9 Once you
have calculated all totals, if you are a male, then divide all totals by five and this
will give you the totals you should have in one meal. If you are a female, then
divide all totals by four.
Note: To simplify this, I already did all of the calculations for you. Go to Appendix
F and find the chart for Endomorphs.
Members Discussion Section For Endormorph Diet
b) Mesomorphs
Mesomorphs have a faster metabolism than endomorphs, but it is not as fast as
that of an ectomorph. There- fore, their caloric requirements are a little bit
higher as well as their carbohydrate requirements.
The ratios for the mesomorph should look like the following:
Protein 20% Fats
50% Carbs 30%
Caloric requirements for the mesomorph group can be calculated using the
following equation:
(Lean Body Mass) x 15 =Total Number of Maintenance Calories for the Day
Total amount of fat for the day = (Total number of calories x 0.20)/9
Once you have calculated all totals, if you are a male, then divide all totals by
five and this will give you the totals you should have in one meal. If you are a
female, then divide all totals by four.
Nutrition
Click Here
Click Here
Copyright Hugo A Rivera HR Fitness Inc, www.hugorivera.net, All Rights
reserved Copyright Hugo A Rivera HR Fitness Inc, www.hugorivera.net, All
Rights reserved
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BuiltLean.

com Ideal Body Weight Formula

Lean Body Mass/(1 Desired Body Fat Percentage)

45% Carbs 35% Protein 20% Fats

Water is good for the following reasons:

The ratio of nutrients for this group is the following:

55% Carbs 25% Protein

50% Carbs 30%

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