From the brickyard | Subject: Get in the range and get more out of your body, and life
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When we’re talking body composition, we’re really talking about the ratio of lean mass to fat mass.
The simplest way to understand it? Body fat percentage.
As an example, a 200 lbs man with 12% body fat has about 176 lbs of lean mass and 24 lbs of fat.
It’s simple, but crucial: as Musclebuilders, we want more lean mass and less fat—within reason (there is such a thing as too much lean mass, and too little body fat).
So, what’s the ideal range for body fat—the zone where your body truly hits its peak?
We’ll get to that, but some harsh truths first:
- Go too low? Testosterone tanks. Strength falls off a cliff. Libido vanishes. Sure, you’ll look shredded, but you’ll feel like absolute garbage.
- Go too high? Insulin resistance creeps in. Inflammation spikes. Energy crashes. Your muscles start hiding behind a layer of fat, and you start feeling sluggish and heavy.
So where do you want to be?
The Musclebuilder Range: 8–15%
👉 For most men, the optimal zone is 8–15% body fat.
Stay 8-15% year-round, and you’ll:
- Be lean enough to see your muscles pop (especially at the lower end)
- Fill out a shirt like a man forged in iron (especially at the higher end)
- Stay healthy enough to train like a savage and recover faster than your opponents
Outside of 8-15%: Quick Breakdown
Note: This isn’t exact, but a general rule of thumb.
- 5-7%? You’re shredded, but it’s a full-time job to stay there. Social life? Out the window. Hormones might take a hit.
- 16–18%? Easy to maintain, but you lose that sharp, muscular look.
- 18%+? Unhealthy and your muscles are buried under fat. Turn it around before it becomes a problem.
Let’s Talk Genetics
Genetics matter. Some dudes cruise at 8% like it’s nothing. Others fight tooth and nail to stay under 15%. This has to do with your body type.
More specifically:
- Ectomorphs (lean builds): Staying lean is easy, but packing on muscle? Tough.
- Mesomorphs (athletic builds): You gain muscle like it’s nothing, and manage fat like a pro. Winners of the genetic lottery.
- Endomorphs (stocky builds): You pack on muscle easily, but you also pack on fat easily.
The game plan to stay in the range:
➡️ Lean guys: Lift hard, eat big (but don’t get “skinny-fat”), cut down on cardio. Focus on recovery.
➡️ Athletic guys: Lift hard. Eat sensibly. But otherwise do what you want, you lucky bastard.
➡️ Stocky guys: Lift hard, dial in your calories, and move more outside of the gym.
Battle Plan: Living in the Range
Here’s the deal: Walking around at the lower end of the range, being chiseled, takes more discipline—especially for stockier guys. It’s just the nature of the beast.
It’s all about tradeoffs. You give something up to get something else.
And don’t expect to lock into one body fat percentage and stay there forever. You’ll probably oscillate—a little up during muscle growth, a little down during chiseling phases.
Tightening up for summer or a beach trip? Chisel up—but don’t drop below 8%. That’s not the Musclebuilder way.
Broken Down Further: Chiseled and Cruise Altitude
- 8–10%: Chiseled
You look like you’re chiseled from a block of stone. Photo-ready. Beach-ready. For short bursts of peak aesthetic. - 11–15%: Cruise Altitude
Strong, lean, and built for the long haul. This is where you live, grow, and dominate.
Final Word
Dominate in the range.
Build a body that performs like a machine and looks like a statue. One that demands respect—at the gym, in your life, and in the mirror.
This isn’t just about aesthetics. It’s about owning your health, your energy, your edge.
The clock is ticking. Don’t waste another year stuck in no-man’s land.
This is your shot to build a physique that’s unstoppable.
Go.
Brick by brick.
-Brickwall
Sources
Healthline. (2025, March 20). Ideal body fat percentage for men: How much fat is healthy? Healthline. https://www.healthline.com/health/exercise-fitness/ideal-body-fat-percentage#for-men
Berardi, J., & Andrews, R. (2013). The cost of getting lean: Is it really worth the trade-off? Precision Nutrition. https://www.precisionnutrition.com/cost-of-getting-lean-infographic