Here is another fantastic transformation, done by a couple that started this journey together, Fernando and Susana. The transformation they have done with us took 12 weeks. When they first approached us, they already counted macros, which made our job harder. This was because their bodies were already used to consuming low calories. When they sought us out because their metabolism was “damaged” due to their excessive caloric deficit and this led to stagnation in terms of results. Our challenge was to “optimize” their metabolism so that they could both continue to evolve without it being necessary to experience any more hunger, since they already were in an excessive caloric restriction.

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Adding to the huge caloric deficit they were already in, they were both eating too much protein and too little carbs and fats. What we did was subtract the excess protein from their calories at the time and divided them to add to their carbohydrate and fat intake, but specially to the carbohydrate intake. This way they achieved a “fuller” look, due to the capacity that each gram of carbs has of being able to store up to 3g of water (intra-muscular retention when that ingestion becomes an eating habit). They also enhanced their physical and psychological performances, because they had more glycogen stores. This way, they managed to hold on longer without “breaking” their diet, having a balanced/adequate macro nutrient distribution.

The “after” pictures are of after the “cut”. At this point they are both in a reverse diet and cardio is progressively being removed from their routine, while we also increase their macros. Later on, in an advanced bulking phase, we may include some cardio to better their performance and resistance.

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You can assume from Fernando’s transformation (even though you don’t know “where he came from” until he got to the “before” picture), that he had been getting leaner. This was because he already counted macros perfectly, and had already been doing it for a while in a caloric deficit. So, we managed to understand that the cutting calorie approach was a bit drastic, because the skin on his lower abs had a bit more volume than it should. Trying to create a caloric deficit beyond one’s fat oxidation capacity (it doesn’t help if we do a huge caloric deficit and more lipolysis occurs because of that, there is always an X capacity to oxidize the fat that is present in the blood flow. The remaining fat will be stored for future use due to the fact that the deficit is above the oxidation capacity. This will make us lose more muscle mass than we should during a cutting phase. That is why we always focus on an approach that provides consistent and sustainable results. Even though we always think about getting the best results possible, unfortunately it’s not possible to calculate our body’s capacity to oxidize. So we have to be cautious with our approach. So don’t expect to achieve your end results in just 8 weeks, let alone 4). But, in the “after” picture, that was corrected due to the slow/adequate progression when lowering calories and including cardio (no excessive calories).

To get to know our work methodology so you know what to do to get started on your transformation, get in touch with us through our contacts Contactos page.

Note:  Despite having over three hundred clients, not all members want to be identified. Most people want to work with us to improve his self-esteem and life quality, but even so, it’s very difficult for us to get authorization from our clients to share their transformations.