Another one. This time our incredible client, Hélder Simões!

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Hélder subscribed to our 16 Week Summer Shape Programme. He had been training for some time, but always in an inconsistent way, without any significant results.

As you can see from the initial pictures, our client presented some excess body fat. So, our initial strategy was centred around losing fat. We always included a weight training routine to maintain and maybe even gain some muscle in the initial stage of coaching. Even though it is almost impossible to promote anabolism and catabolism at the same time, there are cases where it is possible. For example, when one is very new to weight training. So, we were able to do a full body recomposition.

We must mention the fact that, just like in all of our coaching programmes, our approach is always progressive and always envisions sustainability and the well-being of our clients throughout their journey. We always strive to create slight caloric deficit so that we are able to progress with as little restriction as possible. So, until this point (8^th week), we have not resourced to any cardio whatsoever!

We started this journey with a caloric goal of 2000 daily calories (Protein-130g; Carbohydrate-245g; Fat-50g), plus our famous high calorie day, so that the daily average throughout a week was 2200kcal. Hélder weighed a little over 100kg (225lbs)

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After 8 weeks, Hélder is weighing 87kg! He went from a 100cm waist to 88cm! These are the type of transformations that we defend and encourage, following a moderate rhythm of progression, which in turn allows not only fat loss, but also an increase in strength, resistance and muscle mass in its early stage.

His values are still very high, bering in mind the progress he has made in 8 weeks: Protein-130g; Carbohydrate-200g; Fat-50g). We still use a high calorie day so that his daily average throughout the week is 2000kcal.

At this point, Hélder is in the middle of his journey with us and is still progressing at an excellent pace. He is very happy with the results, fruit of all his dedication and hard work.

Make sure you don’t miss his final transformation which will be posted at the end of his 16 week programme!