We proudly present our client, Sandra Sandra. Sandra started her journey with Team Transformerz weighing 66,6kg.

Here is the approach we took throughout these 12 weeks of coaching:

• We recommended Sandra start with 1600kcal per day;
• After 5 weeks, Sandra presented a weight average of 65,5kg. It isn’t a huge diference from where we had started, but her body had already changed immensely. Here, her macros were: Protein: 140g; fat: 48g; Carbohydrate: 150g, plus two higher calorie days: Protein: 140g; Fat: 60g; Carbohydrate; 200g;
• 5 weeks later, by the end of her 10th week, her average weight hadn’t lowered very much, just down to 65,16kg. But, once again, her body was unrecognizable.
• Here is Sandra, weighing an average of 65kg. As you can see from Sandra’a conditioning, what she needed was not a cut, but an increase. So, in her 12th week, we started her Reverse Diet, changing her macros to: Protein 140g; Fat: 50g; Carbohydrate: 190g, with no higher calorie days.
  

The transformation speaks for itself. And regarding her weight…well, we just want you to understand that weight really matters very little.

We remind you that throughout the whole of this process, Sandra didn’t do a single cardio session. We resourced only to adequate nutrition and consistent weight training sessions.

In our Team, just like we did with Sandra, 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.

We are here today to introduce our client, Gonçalo!

Gonçalo subscribed to, along with his brother, our 12 Week Program. Both of them joined us with an extremely dedicated and ambicious atitude!

Gonçalo’s main goal was to achieve as much definition as possible. He had already been training for a few years, but always with interruptions. He had done several types of training, including Crossfit and home workouts including Calisthenic work.

As you can see from his initial pictures, Gonçalo’s conditioning was already pretyy good. He had a decent amount of muscle mass and a relatively low body fat percentage. What he lacked was that push to go the extra (which is the hardest) mile, taking his physique to quite a different level.

Along with his main quest to lose body fat, Gonçalo also wanted to learn more about macro-nutrient counting and about which split should be used regarding the total caloric amount. He wanted to understand more because he had already tried to follow a diet plan with some success, just not as much as he was looking for.

In his specific case, our approach was a little more aggressive than what we usually advise but, given the circumstances and Gonçalo’s 8-week goal, we opted for a larger caloric deficit. But, no cardio was prescribed. Throughout the 8 weeks, Gonçalo only did cardio in the typical sense twice, since he participated in a sporting event. Still, our strategy was progressive and sustainable, always envisioning our client’s well-being along this journey.

Here is a small summary of our approach:

• We started his 1^st week of coaching with a daily 2000kcal intake (Protein-130g; Carbohydrate-245g (Fibre-25-40g); Fat-50g), along with a high calorie day at the end of the week, which gave him a daily average intake of 2200kcal. In this phase, not only did Gonçalo start losing weight very slowly, but he also increased all the loads in his workouts, having increased both his strength and his performance.
•  After 4 weeks, half way through this journey, we slightly reduced his carbs to 225g per day. In the last week, just to add the final touch, we reduced his carb intake once again, as well as reducing his fat intake.
• After 8 weeks and having finished his coaching programme, Gonçalo went from 70 to 67kg, and his waist went from 84 to 77cm! Even though it was quite a quick transformation, we maintained a moderate pace, enabling not only fat loss but muscle maintenance.

We must mention the fact that Gonçalo’s results were only achieved in such a short period of time because he was already in a very good condition to start with, along with his dedication and extreme commitment, never having failed while following instructions!

On behalf of the whole Team, we want to thank Gonçalo for letting us share his fantastic transformation!

Today we introduce to you Susana, who came to as aged 37, 159cm and weighing 58,7kg. Her goal was simple: To lose Body Fat.

Our approach was modest, starting out with 125g Protein, 180g Carbohydrate and 40g Fat per day.

Steadily, those numbers came down throughout the course of the 6 weeks (currently Susana in eating 105g of Protein, 170g of Carbohydrate and 35g of Fat per day). Cardio was introduced very slowly (two weekly 20 minute sessions ) and the number of weight training sessions was kept at 4 per week from the start.

After a month and a half, Susana presented her lowest weigh in of 54,9kg. There still is work to be done, but results don’t lie!

At 30 years old, 1,72m and 71kg, Hugo decided to join us, training for 3 years already. With a very progressive and consistent approach, as is customary with us, we were able to get Hugo down to 67,4kg in just 5 weeks.

This is Bruno Costa, our client who subscribed to our 16 Week Summer Shape Programme.

Here is the approach we took throughout these 16 weeks:

• Bruno  is 34 years old and started to work with us weighing 78kg.
• His initial intake was a daily 2600kcal with no macro-nutrient restrictions, plus a higher calorie day where he consumed 4000kcal. His first week wasn’t easy, it was a challenge to hit his macro targets. But still he was able to train and more or less follow our guidelines.
• By the end of his 3rd week, Bruno was already weighing 74,3kg  and following his macro-nutrient targets perfectly. His macros at the time were: Protein: 180g; Fat: 67g; Carbohydrate: 270g, plus two higher calorie days where he consumed 3100kcal with no restrictions.
• By the end of his 7th week of coaching, Bruno presented a new low weigh in of 71,4kg, still very strict with his nutrition and training. The diferences were incredible. At this point, his macros changed to: Protein: 180g;  Fat: 63g;  Carbohydrate: 230g, plus two higher calorie days where he consumed: Protein: 180g;  Fat: 80g;  Carbohydrate: 380g. 
• After his 14th week of coaching, Bruno was weighing 67,4kg. The most important aspect of his transformation is that Bruno was able to maintain almost all of his muscle mass!
• Being enrolled in the 12 Week Program and already happy with his level of conditioning, we started his Reverse Diet, changing his macros to: Protein: 180g;  Fat: 63g;  Carbohydrate: 250g, still maintaining two higher calorie days where Bruno consumed: Protein: 180g;  Fat: 80g;  Carbohydrate: 400g
• We proceeded to a gradual increase in his caloric intake, as Bruno’s body responded and “asked” for more. Meanwhile, Bruno renewed his subscription so that he could continue to work with us.
• Currently we are entering his 17th week of coaching, 3 weeks into his Reverse. His macros now are: Protein: 180g;  Fat: 70g;  Carbohydrate: 330g plus two higher calorie days: Protein: 180g;  Fat: 85g;  Carbohydrate: 440g.

The truth is that Bruno is still weighing 67,4kg. His metabolism is getting faster every day and asking for more fuel, which leaves Bruno very satisfied with the amount he is able to eat and the fuel he is provided with in order to train and stimulate muscle growth!

Bruno is currently training 5-7 days per week.

In our Team, just like we did with Bruno, 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.

Meet João. He subscribed to our 12 Week Program, committing to 12 weeks of hard work (initially). Aged 31, 191cm and weighing 79kg, João started the journey that would completely change his physique.

Before working with us, João had only been training consistently for 3 months. With no fear, he dived into his programme, initiating it with a daily intake of 2000kcal plus a higher calorie day at the end of the week where he consumed 3400kcal.

After 4 weeks of dedicated work, João’s average weight was 76,51 and his waist measurement went from 88 to 85,5cm. In 4 weeks, João was already promising to provide an incredible transformation.

By the end of his 12th week, his average weight was now 73,5. True, it wasn’t a huge descent in 8 weeks. But the important stat was his waist measurement, which was already 76,5cm at this point. This totals a loss of 11,5cm in 12 weeks. We were truly happy and proud for what João was able to achieve.

After 2 weeks we initiated a Reverse Dieting process, so that João could gain muscle mass and increase his metabolic rate.

We are currently in his 22nd week of coaching. João is weighing 70,69kg and measuring 76cm around his waist.

Currently his metabolism is very very high, taking into account that João is gaining just a few grams per week and that his daily caloric intake is 2500kcal. 500kcal more than what we started consuming when working with us, weighing 9kg less and having 12cm less around his waist.

Muscle gain is a hard thing to do, but we are doing a good job, being it that João is being able to maintain his level of body fat while still gaining muscle!

Thank you for your dedication João!

We are gathered here today to appreciate the work of our client Joana, who is working with us in a 12 Weeks regime.

Joana is 29 years old, 162cm and started out weighing 59kg, having the goal of diminishing her body fat levels.

After 4 weeks, Joana has lost only one single Kg, but she has undergone this amazing transformation. The food restrictions were very soft and she has done no cardio.

Even though she was very skeptical in regards to our method, consistency and dedication were the foundation for the results she is already producing.

Pedro got in touch with us because he wanted to lose body fat. So he subscribed to our 12 Week Program.

In terms of weight and measurements, Pedro started out weighing 84,3kgs and measuring 93cm around his waist. By the end of the programme, he was weighing 75,80kgs and measuring 76cm around his waist. This totals a loss of 8,5kgs and 17cm. This ratio indicates that Pedro’s metabolism was “kind” enough to let us gain a little muscle while losing fat, which is rare and not everyone can do!

Regarding training, we always emphasized hypertrophy work in order to maintain muscle mass. We did however also add a little cardio to his programme, only in the most restrictive phase of his diet so that he could still eat enough not to be hungry.

The way we structure our programmes always envisions that our clients eat as much as possible, so we play around with cardio in order for this to happen. A great diet isn’t the one where we lose a ton of KGs, it is one where our measurements reduce the must where they should and where we are able to maintain not only our muscle mass, but our sanity. This is what we call being flexible.

Now Pedro is undergoing a Reverse Dieting process.