João Laranjeira (12 Weeks)
We introduce João. When he started the challenge, João weighed 77,5kg, and his goal was to gain muscular definition.
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Our approach throughout these 12 weeks was the following:
- His initial macros were: Protein:145g; Carbohydrate: 270g; Fibre: 25 to 40g; Fat: 55g.
- After 5 weeks, João was weighing an average of 74,14kg, incredible progress, given the time period. As you can see from the pictures, even though it was a decent drop in weight, João hardly lost any muscle mass, appearing to have even more muscle than when e he started.
- By the end of his 10th week of coaching, João was still weighing 74kg, but his body was completely transformed. We believe that João has a rare metabolism, which helped him a lot during this phase, allowing him to gain muscle mass even though he was in a caloric deficit. This week his macros changed to: Protein: 145g; Fat: 59g; Carbohydrate: 220g.
- João ended the challenge, after 12 weeks, weighing an average of 73,8kg and a truly amazing physique. We were amazed with his work ethic and dedication, but more so with the results he presented.
We remind you that throughout the whole of this process, João didn’t do a single cardio session. We resourced only to adequate nutrition and consistent weight training sessions.
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In our Team, just like we did with Clara, we don’t prescribe long, useless cardio sessions, that only serve the purpose of chipping away at our mind and/or physique. They end up making the whole process inconsistent and impossible to tolerate and maintain for an extended period. In our coaching programmes, both caloric deficits and cardio are balanced so that if we have reached a point where it isn’t viable to go any lower in terms of our clients’ caloric intake, we are able to implement some high intensity cardio sessions to further extend the deficit. This way our clients don’t have to experience hunger, nor do they have to train as if they were going to compete in a marathon.
As usual, the results speak for themselves. Thank you João, for all your hard work and devotion.
To get to know our work methodology in order to find out what you need to do to get started on your own transformation, get in touch with us through our Contacts page.