How Do You Arrive at Your Ideal Bodyweight? Here’s an Important First Step.

by Thomas Phillips on January 25, 2013

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“This article explores ideal body-weight for adult men and women of all “body-types” beyond the misleading scope of the BMI.  It is the culmination of over 4 years of work dealing with nearly 1000 clients helping them reach unimaginable physique transformations.  Based on their feedback (as far as how they look, feel and blood work analysis) this system has proven to be accurate time and time again.  In the near future, I hope to share the UTC with many of YOU!  Enjoy!”     – Thomas

The UTC (Ultimate Transformation Challenge) Body Color System Rationale

The UTC body color system is not an arbitrary system. I have based my evaluation on several hundred men and women of all shapes and sizes who have successfully gone through this program over the past 4 years. Included in this evaluation are colleagues I’ve interviewed within the various sports I participate. I pay attention to those individuals who have had the most success based on how they look, feel and perform at their perceived ideal bodyweight.

Americans are most familiar with the BMI system that contests both men and women should meet the same height and weight standard.

See below:


Most men find the BMI standard too strict and will find excuses such as “The BMI doesn’t account for my muscle mass.” Although there is truth to this statement, in my experience, this conclusion is irrelevant and more will be said on this topic below. On the other hand, most women easily fall within the standards of the BMI but are totally dissatisfied with their physiques. Therefore, I set out to create a realistic optimal weight standard for men as well as a separate one for women.

At first glance, men will complain that the “green body” in the UTC body color system is too strict; however, there was a time when “normal weight” in America was far lower than either the BMI or the “green body” standard in the UTC body color system. Take a look at this scale from the 1950’s in a local diner near my home:


At one point, this scale from the 1950’s represented predictable height and weight for American men and women. Notice, there is a chart for men and a separate one for women. Compare these numbers to the high side of “normal” within the BMI chart. Clearly, particular things have occurred in our society that has pushed the standard of a “normal weight” to a ridiculous standard of “normalcy” that is no longer acceptable. Today the average 5’ 10” man walks around at over 190 pounds in America. Therefore, we must ask the question, “What has happened?”

The UTC explores the answers to this and many other questions in depth.
Most men want that “six pack” look. Take a look at the before and after height/weight of these UTC participants and the weight loss necessary in order to make their abs “pop.” In my experience, many men will tell me they need to lose “about 10 pounds” to have abs. The truth; however, is often closer to 30 pounds of weight loss for their abs to look like the individuals below.






About Thomas Phillips:

tphillipsBeing a good student, teacher and athlete has always been a priority. This is why I choose to remain the student and the teacher in all aspects of life. Other than being a teacher of math and philosophy for the past 13 years, I am also a writer, gym owner, as well as a proud father and husband. I continue to challenge myself physically by competing in various sports and strength events including The Tactical Strength Challenge, Powerlifting, Bodybuilding and Brazilian Jiu Jitsu. From a young age I have taken a keen interest in health, fitness and personal growth. The goal was, and continues to be, mind/body performance optimization.

It has taken years of small successes and big mistakes to get where I am today and I’m certainly not done learning. As owner of Fit for Life PT, in Marlboro NJ, I’ve had the privilege of working with some of the best strength and conditioning coaches in the world.

Over time, I’ve earned their respect and admiration by not only talking the talk, but by walking the walk. “UTC” is the culmination of what I have learned in health, strength, behavior and philosophy.

Visit for more info.





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  • I’m already there!

  • Dave Valdez

    Thank you. I’ve been flailing about, trying to figure out where I want to be (and how I need to get there), and this actually helps me find a goal.

    Part of my problem is sticking with the process long enough to get to the goal. Another part of the problem is just figuring out how to begin.

  • Michael

    This may be accurate for most people, but according to this scale I am 54 lbs. overweight, as I weigh 204 at a height of 5’6″. There is absolutely no way I could lose 54 lbs of weight without losing a tremendous amount of muscle. 30-35 lbs. would be a stretch. When I weighed 168 I was body fat tested at 10%, and I have gained a ton of muscle since. Anyway, just my take on my personal situation. Mike.

    • At 5’6″ and 200+ pounds, you are overweight. Hate to break this to you, but the 54 lbs. you need to lose is NOT mostly muscle.

      Take a look at a photo of Franco Columbu in contest shape. That’s a man of about your height, absolutely ripped, on steroids. Weight – some 25 lbs. lighter than you are now (I repeat, on steroids, so about 10-15% more muscle mass). Take 180 lbs. and multiply it by .85 to nix the steroid advantage. Now look up the green number in the above chart for guys. Your answer is there.

      Many, many people who lift weights regularly (myself included) are delusional about the amount of muscle they carry and their bodyfat percentages. I used to subscribe to the theory of “as long as my arms and pecs are huge (again, delusion alert) and I can see some abs, I’m pretty lean”. At one point I was up to 230 lbs. and 20% bodyfat and hesitant to “lose all that hard-earned muscle”. I’m at 210 now and 13%, according to the chart I need to drop about 30 lbs. to be in the green and I think that’s exactly what I need to shoot for.

      Great article, and a great wake-up call.

  • Dominick

    I was fairly happy until I used your chart. Enlisted in the USMC in 1959. Height 5’8″ @ 128 pds. Out at 155 #s After using your chart I realized I’m now a measley 5’5″ @ 159 1/2.

    5’5″???????????? COME ON!!!!! I am now not happy. Thx.

  • Neil

    This is agood article, but would have been a great article with a more exact explanation of how the body looks for each of the color codes. Perhaps pictures of an example of each color code. Even bodyfat percentages for each would have sufficed.

  • KNZ

    There are simple formulae for calculating body fat % based on simple girth measurements which are fairly accurate for most body types. They are far more sensible than these tables that make no allowance for body type.

  • Buck

    This program is the real deal. It’s not just about how much you are supposed to weigh… there is so much more. Check out the video on the website. It will give you a better idea of what its all about!
    Why the Ultimate Transformation Challenge? As a former fat guy, I can attest to the effectiveness of the program from a physical as well as a philosophical perspective. It’s worth the visit!
    Jim B
    Original Member of the UTC

  • mike

    This sounds good but remember, mass doesn’t give the whole story. I am 5″ 7′ and weigh 68kg (150 pounds) so well inside the green zone, but I look more like the before picture of Thomas Phillips, slim but with a distinct belly, unfortunately….

  • Bill Valenti

    I’m inspired now! I’ve never trusted the BMI. All I need to do is lose 33 pounds of fat and gain 7″ in height and I’ll be in the green.

  • Thomas Phillips

    Thanks for all the feedback. This is simply the truth of what I have found from men and women of various shapes and sizes… ultimately, once we get close to the green body it has become more and more clear to me that “shape and size” variations are not as dramatic as people think. For example… you can look up youtube videos of me at 195 pulling 550 in competition:

    I’ve also been 165 pulling 515.
    (also notice this 515 pull no belt)…

    Pound for pound I can tell you I am stronger, more energetic and like my physique a hell of a lot more when I’m in the 165-170 range at 5′ 10″ and I manage to carry around a good amount of muscle. If you look at the video of me at 195 by no means am I “fat” but, as I stated, if you were to ask me which body I prefer based on how I look, feel and blood work… green body no question. This has been consistent through the hundreds and hundreds of men and women I have helped accomplish that green body.
    Thanks again you guys!!!!

  • Yubamaiden

    To be honest, I don’t want to look like the “after” picture of Barbara. She has no waist! If this is what your program will do for me, I’ll go elsewhere.

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