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.

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.

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.

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.

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.

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.

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

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.

Eduardo subscribed to our Summer shape Programme. Our approach, just like it always is, was as progressive as possible, so that we could maintain as much muscle as possible, while still eliminating body fat.

Regarding weight and measurements, Eduardo started our weighing 72,9kgs and 82cm around his waist. We finished his programme with 60kgs and 68cm around his waist, totalling a loss of 12,9kgs and 14cm. We are at the end of his Reverse Dieting phase, transitioning now into a Lean Bulk!

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

João subscribed to our 12 Week Summer Shape Programme. The approach we followed, just like we do in all of our coaching programmes, was as progressive as possible, in order to maintain as much muscle mass as possible and still eliminate body fat.

João is a client who has been with us since the first Challenge we did and in 8 weeks we were able to produce the results below. Not everyone has good genetics and a good metabolism, so John knew he had to maintain his caloric deficit for slightly longer than 8 weeks, which is one of the reasons why we extended the period for our following challenges. This way we could see João’s progression throughout a few more weeks after the challenge ended.

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

Nuno subscribed to our Summer Shape Programme. The approach we followed, just like in all of our programmes, was as progressive as possible, in order to maintain as much muscle as possible while still eliminating unwanted body fat.

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.

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.