BuiltLean Customer FAQ

Here are the most frequently asked questions about the BuiltLean Program. If you’re question is not answered in this FAQ, you can quickly search our Knowledge Base in the Customer Support Center, or contact us through our Contact Form.

Downloading The Program

  • I never got the email to download the program!
  • It says my code has expired when I try to download the program. What’s wrong?
  • When I go to the download page, it says my link has expired. What’s wrong?
  • When I try to open the PDF files, I get an error message. What’s wrong?
  • What is my Password ID?
  • Exercise Questions

  • What does switch between A and B exercises mean?
  • How much weight should I use?
  • How do I know when to increase the weight I use?
  • What happens if I want to workout every day. What should I do?
  • Can I substitute my own exercises in the program?
  • What if I play sports during the week, does it affect the program?
  • Nutrition Questions

  • I’m a vegetarian. Any extra tips to help me get enough protein and lose fat?
  • When calculating calorie intake, is the formula based on your current weight, or your target weight?
  • I’m having trouble controlling my calories. Any extra tips?
  • Other Questions

  • What do I do after the program?
  • What happens if I want to gain muscle?

  • Still Don’t See Your Question? Check Out Our Customer Support Center.

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    Downloading The Program

    I never got the email to download the program!

    First, don’t worry, you will get a copy of the program!

    There are usually three reasons why a download email is not sent:

    (1) if ordering through PayPal, sometimes your purchase information is not recognized by our shopping cart system

    (2) you pressed the back button before your order was complete, which sent you a receipt even though you did not actually pay for the program

    (3) Your email address, or server is not accepting emails from “support@builtlean.com”, so the email bounced.

    In any event, please use our contact form and let us know your issue. We will send you via email either a new link to download the program, or the program as an attachment. We try our best to respond as fast as possible (less than 24 hours, oftentimes within a few hours if during normal U.S. business hours) depending on our email volume and the time of day.

    Please be assured we will get back to you!

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    It says my code has expired when I try to download the program. What’s wrong?

    Please use our contact form to let us know your issue. We will send you via email either a new link to download the program, or the program as an attachment. We try our best to respond as fast as possible (less than 24 hours, oftentimes within a few hours if during normal U.S. business hours) depending on our email volume. Please be assured we will get back to you!

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    When I go to the download page, it says my link has expired. What’s wrong?

    When you first order the program, an email is sent to you with a link to download the program. The link allows 2 downloads of the program and expires within 7 days from your date of purchase. If you just purchased the program and it says the link has expired, this does sometimes happen. Please email our customer support team and we will get back to you as fast as possible (less than 24 hours, oftentimes within a few hours if during normal U.S. business hours) depending on our email volume. Please be assured we will get back to you!

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    When I try to open the PDF files, I get an error message. What’s wrong?

    Please use our contact form to let us know your issue. We will send you via email either a new link to download the program, or the program as an attachment. We try our best to respond as fast as possible (less than 24 hours, oftentimes within a few hours if during normal U.S. business hours) depending on our email volume. Please be assured we will get back to you!

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    What is my Password ID?

    Listed in your download email upon purchase is your Password ID, which is the password that allows access to the digital BuiltLean Program PDF files.

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    Exercise Questions

    What does switch between A and B exercises mean?

    Here’s an example:

    1A) Squats
    1B) Lunges
    2A) DB Bench Press
    2B) Lat Pulldown

    In this case, you would superset Squat and Lunges by completing one after the other with as little rest as possible (under 30 seconds), then resting for 30-45 seconds after completing both exercises, then repeating again for the targeted number of sets.

    Then you move on to the next superset of DB Bench Press and Lat Pulldown and repeat, and so on. You can try wearing a heart rate monitor and keep your heart rate high, which can help motivate you to just push through a tough workout in a safe way. I think you should wait until you catch your breath, but not very long! The concept is incomplete rest. If you really can’t breathe well, then you won’t be able to complete any reps, so listen to your body and keep up the pace. It’s the difference between a good workout, and a great workout.

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    How much weight should I use?

    The short answer is that you need to try different weights in order to figure it out. Even if you were to work with a personal trainer, the same process would be required. There is no perfect system for figuring out the amount of weight for a given exercise that you’ve never done before.

    If the target reps are 15 reps for a given exercise, then your first set you get to 15 reps. You could only do max 1, or 2 more reps (16, or 17) if you kept on going. This is called training to failure. On your second set, you may only get 13 reps, and the last set you may only get 11 reps. If you get 15 reps on all sets, you should increase the weight. The goal is to try to increase the weight and make the exercises more difficult over time.

    Here’s some more specifics –

    Full Body A

    1A) Squats with exercise ball = No weight on first set. If too easy, then go to 10lb dumbbells. If too easy then go up 5lb increments each set.
    1B) Forward Lunge – No weight, if too easy, then go to 10lb dumbbells, go up 5lb increments on subsequent sets if still too easy.

    2A) Flat DB Bench Press – start at 20lb, then go up from there
    2B) Single Arm DB Row – start at 20lb – then go up from there

    3A) Seated DB Shoulder Press – start out at 15lb, then go up from there
    3B) Knee Crunches – No weight with this one

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    How do I know when to increase the weight I use?

    If the target reps are 15 reps for a given exercise and you get 15 reps on all 3 sets, you should increase the weight by 5-10lb. The goal is to try to increase the weight and make the exercises more difficult over time.

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    What happens if I want to workout every day. What should I do?

    It is not recommended that you lift weight any more than is designated by the BuiltLean Program. The workouts are specifically designed in a way that creates maximum muscle stimulation in a very short period of time. Any more lifting could actually hurt your results.

    You can do more cardio, or actively rest on the days that you are not lifting. So if you want to do a fast walk on the treadmill, use the elliptical, or rowing machine for 30-45 minutes, that can work well. You can also simply go for a 30 minute walk outside, or even some laps in a pool. Other forms of activity like sports can work as well. The most important thing is to follow the BuiltLean workouts and anything extra you do on your own should not be too strenuous on your muscles, but instead should help them recover.

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    Can I substitute my own exercises in the program?

    You absolutely can, but be sure the exercise mimics the movement pattern of the exercise that you want to replace. For example, if the exercise is Flat DB Bench Press, you would need to find an exercise that is a horizontal pushing motion, like a weight push up, bench press, or seated chest press. Depending on your available equipment, you may have to choose different exercises as substitutes for those outlined in the program.

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    What if I play sports during the week, does it affect the program?

    Yes, playing sports as you complete the program is absolutely ok. Just make sure you are getting plenty of sleep, drinking plenty of water, doing a lot of foam rolling, and if possible, getting massages. In addition, if you are doing a lot of running, you may consider cutting out the cardio portion of each BuiltLean Program workout if your legs do not feel like they are recovering for your sports play.

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    Nutrition Questions

    I’m a vegetarian. Any extra tips to help me get enough protein and lose fat?

    The nutrition guidelines outlined in the program still apply for vegetarian eaters. If you are not able to eat Whey Protein powder/shakes, you should look into Sun Warrior protein. The challenge with a vegetarian diet is getting enough protein to help repair your muscle tissue after a workout and fuel your body.

    So you should still create 1-3 breakfasts, lunches, and dinners according to the proper calorie counts, then try to add in some protein snacks with either Sun Warrior, or Whey Protein if you are allowed to have it.

    Here are some other tips:

    1) Try to keep grains to 25% or less of total calories of each meal, unless after a workout
    2) Legumes like tofu, edamame, lentils etc. have higher protein content
    3) Drink water and if you want green tea. Opt out of drinking fruit juices and soda.

    Vegetarians are often deficient in the following vitamins, so you should consider supplementation:

  • Vitamin B-12
  • Calcium
  • Omega-3 Fatty Acids
  • Vitamin D
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    When calculating calorie intake, is the formula based on your current weight, or your target weight?

    The formula is based on your current weight. Every 10lb you lose, you should recalculate your target calorie intake.

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    I’m having trouble controlling my calories and eating the right foods. Any extra tips?

    Besides the guidelines outlined in the nutrition section of the program, which include eating whole, natural, unprocessed foods, along with the section on how to control cravings, you should consider keeping a food journal as an objective record of your food intake. Jot down the situations when you overeat. What are you feeling? Where are you? What happened? Associating negative images and thoughts with unhealthy foods can help you to avoid them. In addition, making your eating habits conscious through keeping a journal can make it much easier to control your calories. For more information, check out this post: How to Keep A Food Journal.

    Remember that out of sight is out of mind. If you put a plate of fresh pasta with mozzarella cheese right in front of the most disciplined eater, he or she will eat it. Your health and well being are at stake here. Associate the empty calories and carbs (pasta, white bread etc.) with pain, and discomfort. Unprocessed, nutrient dense foods that nature intended us to eat will help you reveal your true potential. Nothing worth having in life is easy, so just keep putting forth the effort!

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    Other Questions

    What do I do after the program?

    The goal of the BuiltLean Program is to educate you to follow a healthy lifestyle that helps you lose fat and stay lean.

    Here are the major points to consider after the BuiltLean Program:

    1) Continue to weight yourself once per week – Create an acceptable weight range. If you ever exceed this range, the alarms go off and you make working out/eating a priority.

    2) Recycle the BuiltLean workouts you like – You can make them harder by adding more sets, adding burnout sets, mixing and matching them. If you like full body workouts, by all means use those. It’s up to you. You can also substitute various exercises within each workout, just use the basic templates. Some customers even complete the program a second time, but increase the intensity of the workouts, the weights lifted, and begin with interval training in Week 1-2.

    3) Check Out 10 Bonus Workouts – In addition, I have a bunch of workouts in the 10 Bonus Workouts bonus report you can try.

    4) Find Activities You Enjoy – Try exercise classes at your gym, joining a soccer league, or other activities. I do suggest at least 1 strength training workout per week to maintain results, preferably two. I personally lift 3x per week. At the end of the day, if you don’t enjoy the activity even a little, it will be very hard to sustain it.

    5) Not exercising in not an option – The idea is you MUST commit to a minimum of 2 workouts (strength training, cardio, whatever) per week no matter what. Not exercising is not an option!

    6) Avoid overeating – This is the biggest reason why people end up gaining back the weight is they lack self control when it comes to eating. Continue with the small meals and snacks and of good quality food. Maybe build in 1-2 cheat meals a week. You may be able to get away with more , but why even bother. It’s great to eat healthy. You will look and feel your best.

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    What happens if I want to gain muscle?

    If you eat more calories that you burn, or you are new to strength training, it is possible to gain muscle on the BuiltLean Program, but the program is not designed as a muscle gaining program. If you are considering adding muscle, we highly recommend getting lean first, then adding bulk. Not one top fitness model attempts to lose fat and build muscle at the same time. Instead, they go on cutting phases where they focus on losing fat without losing muscle, then go on bulking phases where they focus on building muscle. For more information, see this article “Can I lose fat and build muscle at the same time?

    If you are already lean and want to bulk up, check out an interview BuiltLean Founder Marc Perry, CSCS, ACE-CPT completed about Bulking on Men’s Fitness.

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