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Rui Brito, 76kg (initially), 175cm, from Cap-Vert. 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.

RELATED: JOANA’S 4 WEEK TRANSFORMATION!

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!

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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.

What really made us happy with his progression was the fact that he maintained all of his muscle mass, as you can clearly see in the photographs shown. Hugo’s motivation was always extremely high and his work ethic and will to follow our instructions was and is just incredible. This way, we were able to progress very much within a window that we generally consider small.
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After 10 weeks, we have Hugo’s current physique, weighing 65,4kg.

But, the most impressive aspect of his transformation was not the decrease in weight, but the decrease in his waist measurement! He started out at 79cm and was able to get down to 70,2cm.

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We are truly proud to have this athlete work with us! It has been a pleasure.
The fight goes on and we are already in an advanced bulking phase, but Hugo is still in a very similar condition, gaining weight very slowly! It is amazing.
Just wait to see 😉

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

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Here is the approach we took throughout these 16 weeks:

RELATED: GUILHERME’S 10 WEEK TRANSFORMATION! 

  • 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 Summer Shape Programme 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.

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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.

RELATED: WHY YOU SHOULD HIRE A COACH!

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.

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.

 


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Meet João. He subscribed to our Summer Shape Programme, 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.

RELATED: JOÃO RODRIGUES’S 4 WEEK TRANSFORMATION!

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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.

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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!


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

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

RELATED: NÉLIO’S 16 WEEK TRANSFORMATION!

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.

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

We are anxious to see what Joana will bring to the table throughout the next 8 weeks!

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.

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Pedro got in touch with us because he wanted to lose body fat. So he subscribed to our 16 Week Fat Loss Programme (Summer Shape).

RELATED: CARLOS’S 16 WEEK TRANSFORMATION!

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!

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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.

RELATED: THE OVERTRAINING MYTH

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.

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.


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Nélio subscribed to our Summer Shape Programme in order to lose body fat and still maintain muscle mass. As usual, the approach taken was very progressive, envisioning sustainability.

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Nélio started out weighing 74,7kgs and measuring 81cm around his waist. While working with him, we were able to get him down to 66,77kgs and 75cm around his waist, adding up to a total loss of 7,9kgs and 6cm. His caloric intake was considerably high throughout the whole process, even in toward the end. The least Nélio was eating was: 165g Protein, 180g Carbohydrate and 50g Fat, during the last two weeks of his cut. We are now Reverse Dieting, working towards muscle gain.

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


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Rodolfo joined us in order to lose body fat. He subscribed to our 16 Week Summer Shape Programme. Our approach was progressive and intelligent, always evaluating Rodolfo’s response in order to lose as much body fat as possible while maintaining as much muscle mass as possible.

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In Rodolfo’s case, we can clearly see a muscular imbalance in the “before” picture. We were able to work on this imbalance so that it had severely decreased by the end of our work.

Rodolfo started at 73kgs and 86cm around his waist, reaching a minimum weight of 63,9kgs and 73,5cm around his waist, adding up to a total loss of 9,1kgs and 12,5cm. We were able to maintain quite a high caloric consumption throughout his journey. Currently we are transitioning into a bulk.

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

 


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Francisco started working with us in a Total Body Recomposition programme, wanting to gain muscle and posteriorly lose some body fat to have a more aesthetic appearance.

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Starting out at 81,1kgs and a waist measurement of 82,5cm and even though we were bulking and consequently increasing his caloric intake, having reached: 180g Protein; 445g Carbohydrate and 70g Fat, Francisco continuously lost weight and his measurements dropped. While cutting, he reached 69,5kg and a waist measurement of 70cm. We have to mention that not everyone has the luxury of having Gustavo’s metabolism and this sorte of approach isn’t viable for all. Currently we are working our way up to another bulk, through a Reverse Dieting phase.

Just like most of our clients who take their physique’s seriously, Gustavo was able to go on holiday for several weeks without compromising his progress.

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


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Gustavo subscribed to our Total Body Recompostion programme, a 32 week journey. The goal was to bulk and follow it with a cutting phase.

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He started out at 75kg and 84cm around his waist. During his progressive bulk (in order to minimize fat gain), we hit a maximum weight of 78,4kgs and his waist measurement dropped down to 82,5cm. After 12 weeks of bulking, Gustavo decided to start cutting. So, we went down to 70kgs and 77,5cm around his waist We are currently ending his cut!

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


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Team Transformerz promotes a nutritional orientation approach that is both balanced and flexible, without fixed plans or restricted timetables. This way, everyone manages their meal plan each day, adapting it to his/her routine and preference!

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