Rui Brito, 76kg (initially), 175cm, from Cape Verde. Here is the intro.

Rui came to us with the goal of losing body fat. ” My goal is to have a more “fitness” like physique, better developed instead of a huge body”;

“I want to get rid of all the body fat that has been tormenting me for quite some time”. These were Rui’s words. Well, the trick was to begin with 2400kcal per day, plus an extra higher calorie meal per week, always under control.

We gradually lowered Rui’s caloric intake, as we should, in order to preserve as much muscle mass as possible throughout his caloric deficit. We are now around 2200kcal per day. This point marked the end of Rui’s cutting phase. He did 5 weight training sessions per week, plus two 20 minute cardio sessions. That was all.

Being now at 70kg, the magic formula has been found. The results speak for themselves: he was able to maintain his muscle mass and shred all the unwanted body fat.

We know that he might have been blesses with genetics, but he still worked hard for what he was able to achieve!

Great job Rui!

For more information on how you can do your physical transformation like Rui, just fill in your details below:

We present Nelson Nunes, a client who we are very proud of. At age 29, he decided that it was time to change his life.

When Nelson contacted us he weighed 77,9kg and after 21 weeks (around 5 months) he reached 63,9kg precisely. 14kg were lost and the pictures couldn’t make us happier for Nelson!

It must be highlighted that he reached these goals while working from home. It is true Nelson had some good equipment but this only proves that the pandemic can’t be am excuse to get in shape.

“My goal is to lose body fat and attain the mythical 6 pack and change my nutritional and physical life.” These were some of the words Nelson used at the beginning of the programme.

We can safely say that these goals were 100% attained!

Currently he is finishing his 32 week coaching programme. However, we are sure that Nelson is going to carry on working with us for another 32 weeks.

Every week that goes by, Nelson is being able to lose more and more body fat!

Do you want to know how? Enrol in our programme and let us explain it to you. Do as Nelson did and change your life forever!

So to invest in yourself just fill in the data below. Confirm that you write your data correctly and IF YOU DON’T RECEIVE OUR E-MAIL RESPONSE, PLEASE, CONFIRM YOUR SPAM INBOX:

We would like to introduce you to Sara Correia.

We want to talk to you about her journey with Team Transformerz, being that the transformation shown was done in 29 weeks.

Sara began working with us where here measurements were: 69kg, 113cm hips and 82cm waist.

From early on, Sara dedicated herself as much as possible to the programme, following our orientation as strictly as possible.

Naturally this dedication breeded excellent results, as you can see in the pictures shown.

But the truth is that even we weren’t ready for the outstanding results that Sara exhibited after 29 weeks of consistent work.

We reveal to you the final measurements: 55,4kg, 94cm hips and 72cm waist.

Absolutely incredible results. And of course, the pictures speak for themselves.

We want to give HUGE thanks to Sara not only for all of her commitment throughout all of the programme, but also for sharing her amazing transformation.

We are truly proud of sharing such an impactful journey.

We wholeheartedly thank Sara and hope that she might be the inspiration you needed to give the first step towards the best version of yourselves.

Count on Team Transformerz!

To invest in yourself just fill in the data below. Confirm that you write your data correctly and IF YOU DON’T RECEIVE OUR E-MAIL RESPONSE, PLEASE, CONFIRM YOUR SPAM INBOX:

João subscribed to our 1 Year Program, so that he could undergo a healthy cut (loss of body fat) and then move onto a progressive bulk while maintaining minimal body fat, At this point we have almost finished his Reverse Diet and are transitioning into a lean bulk.

He started off weighing 83,4kg and an 83,5cm waist. We managed to achieve his lowest weigh in at 74kgs and got his waist measurement down to 74,5cm. In João’s case, since he has an excellent metabolism, we hardly used any cardio. And the little cardio he had, has already been removed in his Reverse Dieting process.

As you can see after 4 weeks of Reverse Dieting, João’s shape is even better, just like we always promise. A progressive Reverse Diet is always our goal, in order to avoid unnecessary fat mass accumulation and also in order to further improve our clients’ body composition.

In our Team, just like we did with João, 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 invest in yourself just fill in the data below. Confirm that you write your data correctly and IF YOU DON’T RECEIVE OUR E-MAIL RESPONSE, PLEASE, CONFIRM YOUR SPAM INBOX:

We have the pleasure of sharing yet another amazing transformation with you, done by our client Nuno Santos.

Our approach, throughout these twelve weeks, was as follows:

• Nuno enrolled in our Summer Challenge weighing 94kg, so we started his daily caloric intake at 2000kcal.
• His evolution was almost immediate and after only 4 weeks, Nuno was already weighing an average of 90,23kg. Incredible progress. At this point, his macros were: Protein: 155g; Fat: 58g; Carbohydrate: 230g, plus 2 higher calorie days: Protein: 155g; Fat: 72g; Carbohydrate: 350g
• By the end of his 9^th week of coaching, Nuno presented an 89,26kg weight average, being in a condition far superior to the one he started out in. The fight went on.
• By his 10th week, we changed his macros to: Protein: 155g; Fat: 58g; Carbohydrate: 210g, with no higher calorie days.
• The final result, after 12 weeks of dedicated work, was an 88,82kg average, 6kg less than when Nuno started.

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