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.
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) you inputted your email incorrectly when your ordered, this is the most common reason
(2) Your email address, or server is not accepting emails from “[email protected]”, so the email bounced.
(3) Your order never went through if you didn’t receive either the log-in email, or a receipt of your purchase.
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!
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!
Here’s an example:
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.
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
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.
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.
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.
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.
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:
The formula is based on your current weight. Every 10lb you lose, you should recalculate your target calorie intake.
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!
Please watch the BuiltLean Transformation Beyond video by logging into your account and following this link => Beyond BuiltLean Transformation
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.