Brick Kitchen

In this manual you’re going to learn the in’s and out’s of calculating and tracking your
own specific macronutrient requirements while following the Brick program.

Since your end goal is to perform better and gain mass for the Athletic Build physique
there is a specific formula to follow. This consists of establishing where you are at
physically and developing your own intricate meal plan to begin following.

What are Macronutrients?

Macronutrients are essentially a substance a living thing needs to consume in order to

live and repair the body from daily activities.  

These substances fall under:

Proteins
Carbohydrates
Fats

These 3 make up the macronutrient profile and each one provides a specific amount of
calories or energy needed for the body.

Protein = 4 calories per gram

Carbohydrates = 4 calories per gram
Fats = 9 Calories per gram
When you calculate your macros you are basically determining the amount of calories
you need to consume in order to recomposition your body to be lean, efficient, and
functional.

Step 1:
Calculating Your Body Fat Percentage

In order to get the most accurate numbers you need to have two things.

1. Your current body weight


2. Your current body fat % 


Hopping on the scale and getting your weight is fairly easy for anyone to do.

Calculating your body fat percentage is a different story.

If you don’t have access to a body fat caliper or monitor the next best thing is a
calculator. Now these aren’t the most accurate but they give us a base which is all we
need.

The most efficient calculator you can use to get started is Active
(hyperlink: http://www.active.com/fitness/calculators/bodyfat)

NOTE: It is important to choose ONE method of finding your body fat percentage and
utilizing this method as a standard for accurate results each time you retest.

Once you figure out what your body fat percentage is, we move on to the next step…
Step 2:
Calculating Your Lean Body Mass

Before we determine how much calories you’re going to eat to grow like Brick we need
to calculate what your maintenance caloric intake is.

To do this we need to find your Lean Body Mass (LBM), and to do that you simply take
your body weight and multiply it by your body fat percentage.

EX:

170 lbs
10% BF

170 X .10 = 17 lbs

The answer you get is how much fat tissue you have on your body.

After we calculate how much body fat you have on your body we have to subtract it by
our current weight.

170 - 17 = 153 LBM

Step 3:
Calculating Your Maintenance Caloric Intake

In order to calculate what your maintenance caloric intake is, we’ll be using your newly
found Lean Body Mass number and an Energy Needs chart created by John
Romaniello.
 Energy Needs
Current Body Fat Caloric Intake

6% - 12% 17cal per pound of LBM

12% - 15% 16cal per pound of LBM

15% - 19% 15cal per pound of LBM

19% - 22% 14cal per pound of LBM

22% - Above 13cal per pound of LBM

There are a handful of different formulas you can find out there, but for efficiency we
will use this.

With the info in the chart you will be determining what your maintenance caloric intake
is.

Continuing with the example, we calculated that the athlete had 153lbs of LBM.

So using the chart we multiply his LBM with 17 since he started with 10% body fat.

153  x  17  =  2,601 calories per day

That’s how much the athlete needs to eat every day if he wants to maintain the same
weight without transforming his body.

To calculate your calories for a muscle building approach to transforming your body
we’ll be using the maintenance calories you just calculated and adding 250 calories to
it.

2,601 + 250 = 2,851 calories

The new number we just calculated will be the amount of calories you need to eat in
order to start building muscle mass.

You’ll be in a caloric surplus.

Step 4:
Calculating Brick Program Macros

For you to figure out what your macro breakdown is, we’re going to use your LBM and
your surplus caloric intake.

So continuing with the example above, this athlete has 153 lbs of lean body mass and
a 2,851 calorie intake.

First we’re going to calculate how much fat this athlete needs.

We’re going to multiply .4 by his LBM.

153 x .4 = 61g

Once we figure out his fat intake, the next thing is to calculate how much protein this
athlete needs.

We’ll be multiplying his LBM by 1.5

153 x 1.5 = 230g

Now that we know he needs 230 grams of protein per day, the last thing to do is
calculate this athletes carb intake.

In order to do that, we’ll need to find out how much calories he’ll be eating from
protein and fat.
As I mentioned above, protein has 4 calories per gram and fat has 9 calories per gram.

Fat - 61 x 9 = 549 calories

Protein - 230 x 4 = 920 calories

From here, all we need to do is subtract these calories from this athletes maintenance
caloric intake.

2,851 - 549 - 920 = 1,382 calories

The number you get is the remaining calories we have left. These calories will come
from carbohydrates.

In order to find the amount of grams, all we need to do is divide 1,382 by 4; which is
the amount of calories per gram carbs are.

1,382 / 4 = 346g

Now, after doing all this math we have finally found this athletes specific macro
breakdown for the Brick program.

P - 230g
C - 346g
F - 61g

2,851 calories

Now it’s time to find YOURS.

Step 5:
Tracking Your Macros

If you’re new to tracking your macronutrients you’re probably not too familiar with
weighing your food and keeping a log of the amount of numbers you consume day in
and day out.

In fact, this may take some time to get the hang of but this will single-handedly be the
most important tool you will utilize when following a nutrition plan.

Fortunately, technology has severely helped from the days of writing these numbers
down throughout the day and adding them up. Now you can simply download an app
on your phone called, “MyFitnessPal”.

This is the best Food Tracking App out there and you can literally find almost every
food in their database.

You can even scan the barcode of what you’re about to eat and it’ll pop up in the app.

I also recommend getting a food scale. If you truly want to track your macros weighing
your food is the best route. Remember precision breeds results when dealing with your
food intake.

This is how you’ll know for SURE that you’re eating the right amount of calories for
each meal.

I personally like to input what I’m going to eat the night before.

This way I’m not tempted to steer off my path

Step 6:
Calculating Your Results

Congratulations!

You just calculated your macronutrient requirements to be built like an athlete while
recomposing your body into a lean efficient machine.

There’s a few things I want to mention when it comes to starting this journey of tracking
your macros.

Your body will adapt to your new numbers.

For some athletes the new macros are going to be a lot less or more than what they’ve
been eating. The change in calories is going to cause some reactions to your body.

Don’t worry, it’ll take anywhere from a week to three for your body to adapt and get
back to a baseline.

One of the most important things is to always be testing.

Macronutrients are never going to be 100% accurate. All we can do is get as close as
we can and then adjust accordingly.

After finding your new calorie intake using the formula above, use these new calories
for 4 weeks.

If you’re NOT gaining weight at the rate of 1 pound per week all you have to do is add
100 calories from the answer above (2,851 calories = 2,951 calories). Use this new
number for another 4 weeks and see where you’re at.

If you ARE gaining weight I recommend recalculating your calories/macros every 4

weeks.

As your body changes, so will your calorie requirements and macros.

Sample Brick Meal Plan
2,851 calories
P - 230g
C - 346g
F - 61g
Food Quantity Calories Protein Carbs Fat

2,851 230g 346g 61g

Meal 1

Coconut Oil 1.5 TBSP 195 0g 0g 21g

Meal 2

Whey 2 scoops 240 50g 4g 1g

Banana 200 grams 178 2.2g 46g 0g

Meal 3

Eggs 3 210 18g 3g 14g

Gatorade 20 fl oz 140 0g 38g 0g

Meal 4

Chicken Breast 12oz 374 78g 0g 4g

Jasmine Rice 3/4 cup 480 10g 105g 0g

uncooked

Black Beans 1 cup 227 15g 41g 1g

Grassfed Butter 1.5 TBSP 150 0g 0g 20g

Gatorade 40 fl oz 280 0g 76g 0g

Meal 5
 Food Quantity Calories Protein Carbs Fat

Whey 2 scoops 240 50g 4g 1g

Strawberries 140g 93 3g 21g 0g

Closing Thoughts
Now that you’ve been able to calculate your new numbers I hope you have more
confidence in what you’re about to embark.

Athlete Built Brick is a program like non-other.

If you follow your macros and program to the T, there’s no question, you’re going to
lean down, build mass, and be built like Brick.  

Overtime Athletes has been working tirelessly for the past year on the training
program and nutrition guidelines you’re about to follow.

We put everything into this program.



We hope you enjoy it.

If you have any questions or just want to introduce yourself and show us your awesome
results, hit us up below.

Overtime Athletes

Chris Barnard

Joshua Serrano