Carolina, 38 years old, 164cm, 75kg.

When Carolina started this jorney with Team Transformerz, she had already been training Crossfit for 2 years. But in the meanwhile, Carolina became a mother and her weight shot up from 67 to 75kg. Here we show how we helped Carolina reverse this weight gain!

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The approach we followed throughout these 12 weeks was:

• Starting off with a daily 2200kcal intake, with no macro restrictions whatsoever, plus a higher calorie day where Carolina had to consume 3600kcal, also without any macro-nutrient restrictions, so that she could get used to calorie counting.
• In just 4 weeks, Carolina was already weighing 72,5kg, having made extraordinary progress since the start, complaining that we prescribed too much food! So, we changed her macros to: Protein: 160g; Fat: 54g; Carbohydrate: 160g, plus 2 higher calorie days: Protein: 160g; Fat: 80g; Carbohydrate: 290g
• By the 8th week, Carolina was already unrecognizable, weighing na average of 70,97kg. The truth is that, in this 4-week period, her weight didn’t change significantly as it did during her first 4 weeks of coaching. But, her conditioning changed immensely, having gone from a 93cm waist to an 86cm waist. We changed her macros once again to: Protein: 160g; Fat: 54g; Carbohydrate: 150g plus two higher calorie days: Protein: 160g; Fat: 77g; Carbohydrate: 240g.

Carolina, just like we wanted her too, ended her challenge, 12 weeks after she had started, weighing an average of 67,97kg, a weight that was very close to the one she had before her pregnancy.

The journey wasn’t Always easy, but Carolina persisted and never gave up. Her motivation really is praise-worthy, just as her work ethic.

A little extra: Carolina decided to continue this journey with us, having renewed her subscription, now to our 24-week Total Body Recomposition Programme. The pictures below show her condition after 20 weeks.

Now, after 34 weeks of coaching, Carolina presents these amazing results:

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We remind you that throughout the whole of this process, Carolina 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 Carolina, 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.

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.