Today we are here to share Carlos’s incredible transformation. 38 years old, 166cm and started off with 72,3kg with the purpose of loosing fat during his first 16 weeks of coaching.

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Carlos had already been training for 12 years, before working with us, even though he had been off training for the last 3 years (from 35 to 38).

Having all his information, we started his journey with a daily 2155kcal plus one high day per week where he consumed 3555kcal. His macros were divided as follows: Protein-145g Carbohydrate-270g Fibre-25-40g Fat-55g. His workout programme was a five day split focused on hypertrophy. We introduced cardio into his routine on his second week of coaching: 5 sprints rounds, twice per week. Currently he is up to 10 rounds, still twice per week.

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Throughout the course of 10 weeks we slowly lowered his carbohydrate intake until we reached 220g. When we reached this point, Carlos started to feel hunger and weakness in his day to day, since he has a very active lifestyle. So, we started increasing his carbs so that Carlos felt more satiety throughout the day. Since he was still in a caloric deficit, his weight loss was steady…here you have the result! With a solid 64,1kg and leaner than ever. Carlos’s coach told him with a playful tone “Carlos, all you have to do is get a few coats of tan and step on stage to win the whole thing”.

Now, the goal is to increase his calories very calmly so that he gains as little fat as possible.