Arquivo de Sucess Stories - Page 5 of 7

We give to you yet another transformation from one of our clients, Miguel Graça. A you can see from the picture below (before he started working out), Miguel classified as an ectomorph. An ectomorph needs to ingest more daily calories to maintain or gain weight (along with hypertrophy training) than other people with different body types. These calories will contribute to oppose his fast metabolism. This accelerated metabolism comes from higher or faster secretions of thyroid hormone, or from insulin resistance.

Since Miguel has always had difficulties in gaining lean mass, he contacted us after having worked out for a year (picture below). Despite already training for a year, Miguel only managed to be consistent in his training and his nutrition thanks to our methods, because he was unaware of the importance of allying smart nutrition with a custom workout plan that matched his body type.

24 weeks have gone by (6 months) since we started working on Miguel’s transformation and we made him enter the flexible dieting world, where we got him to gain 4kg. As you can see, this weight gain was mostly lean mass, because despite having increased his body weight, Miguel is seriously leaner. We were only able to do so because we set these goals for a 24 weeks time frame. This way Miguel learnt that after we are introduced to the world of macro nutrients where we learn what protein, carbohydrates and fats are and understand that the caloric value of food can be quantified and monitored in a way that allows us to have greater control over our body composition. The only things that stop us from reaching our goals are time and inconsistency.

Miguel follows a flexible diet where he can eat his favorite foods with moderation and zero restrictions. He can eat what he most likes (once again in moderation) and has an extremely diverse and flexible diet, which makes him never feel the need to give up his journey. This is the secret to his success, because thanks to this he was able to be consistent for 24 weeks, as you can see from the results in the picture bellow.

As you can imagine when we can eat our favorite foods on a daily basis, we don’t get cravings to eat them until we get sick, because we are able to have a diet based on our personal preference. With this being so, all our clients ate authorized to eat, within moderation, whatever they wish (as long as they reach the goals we set in terms of macro nutrients and fiber). So, we can think of flexible dieting as playing Tetris with food, because all we have to do is to know how to fit them into our daily macro nutrient goals.

On the other hand, in order to gain lean muscle mass, despite it being essential to consume more calories than we burn, it’s equally important to have a custom workout plan. In Miguel’s case we decided to increase training frequency of most muscle groups throughout the week because Miguel, like most people, followed a traditional training plan where you work 1 or 2 muscle groups per day, training most muscles once a week. We also took into account progressive overload, because if we manage to increase the loads on the exercises we perform (without sacrificing form and execution), it’s a sign we are building strength and muscle mass.

To get to know our work methodology and to know what you need to get started on your transformation, get in touch with us through our Contactos page.

Today we’ve come share with you another transformation done by our client Luís.

Luís subscribed to our Summer Shape coaching program (16 weeks) because he wanted to, in first place, eliminate the adipose tissue (fat) he had in excess so that he felt better about himself.

After 11 weeks of coaching we managed to achieve Luís’s goal. This cutting phase, like all the ones we do, was done at a progressive pace, so that it wasn’t aggressive towards Luís’s metabolism. Evidently we didn’t create any food restrictions, nor did we impose excessive hours of cardio.

Thanks to Luís’ dedication and consistency following all of our indications, we managed to be very successful throughout this coaching program, seeing as we managed to achieve Luís’s goal 3 weeks ahead of schedule. Now, during the last 3 weeks of the program we’ll get into a muscle building phase, trying to keep the best physical condition as possible.

At the moment, Luís is already in a reverse dieting process and has renewed his subscription to our coaching program (when people renew their coaching programs, our prices become around 50% cheaper) so that he continues his journey with us by his side.

Luís understood that with our help, everything becomes easier and more efficient, because all the myths in the fitness world are unveiled. This way, we allow our clients to maintain their social life in the best way possible. A diet must be adapted to each persons’ lifestyle and not the opposite, because adjusting a lifestyle to a diet will never be sustainable for an extended period of time!

Stay tuned for the next stages of his transformation, because as soon as we finish his reverse diet, we’ll start a progressive bulking phase so that we can increase his muscle mass and work on “optimizing” Luís’s metabolism, while making him gain as little fat as possible during this process!

So, if you’re interested in doing like Luís did and getting started on your transformation, without any useless sacrifices, get in touch with us through our Contacts page.

Once again we share the transformation of another one of our clients Dário Alves. When Dário approached us he already knew how to count macros, but used a more restrictive concept regarding food types, he didn’t apply “our” concept of flexible dieting. Despite this having made our work easier, what made it even easier was the fact that Dário had been in a caloric surplus (bulk) when he approached us.

Dário’s goal was to do a body recomposition, which encompasses bettering his physical condition along with an increase in muscle mass. Being so, it is always necessary to have 2 phases in this process (one of cutting and one of bulking). So, in a case like Dário’s who came from a caloric surplus, we opted to straight away with the cutting phase, without “wasting” time increasing calories to increase his metabolism (contrary to what was done in Selmo’s transformation, como podem ver através deste link). This not only helped Dário to maintain a high caloric consumption throughout his cutting phase without having to implement an extreme caloric deficit (an approach we are totally against), but also allowed us not to introduce cardio in his routine (cardio is always a weapon that we like to use as a last resort, so that we don’t excessively increase the caloric deficit, which will make it impossible to maintain for an extended period of time. We only use cardio so we increase caloric expenditure so that with the same calories we are already consuming, we proceed to get leaner).

Contrary to common belief, when we are in a caloric deficit our metabolism can keep up with up physical efforts much better than with macro nutrient cuts (food reduction). For example, when we train biceps in a week and we use 12kg for curls, after X amount of weeks we will have to use 14kg to feel the same amount of tension. The same happens when we introduce cardio and create a caloric deficit in our energetic balance, because our metabolism will quickly catch up to that deficit (transforming that deficit into our maintenance calories, eliminating fat oxidation).

So, it’s easier for our body to adapt to calories spent in a cardio session than a macro reduction (as you can commonly see in people who go jogging regularly and present a very poor physical condition). What we mean is that with us you will always follow the smarter path without any unnecessary efforts, so that we optimize your results for the longest time possible!

SEE ALSO: DON’T TRAIN YOUR EGO!

At this point, Dário is still in a cutting phase and consuming 190g of protein, 270g of carbs (25 to 45g of which fiber) and 60g of fat without restricting any food types.

We still don’t know when we’re going to introduce cardio in his routine, because his current caloric deficit is still producing results and his work activity level is quite demanding. Later on we will share the final result of his cut, so stay alert. But don’t expect to see “stage” condition because that’s not Dário’s goal.

To get to know our work methodology, so you know what you need to do to get started on your transformation, get in touch with us through our Contactos page.

Here is another fantastic transformation, done by a couple that started this journey together, Fernando and Susana. The transformation they have done with us took 12 weeks. When they first approached us, they already counted macros, which made our job harder. This was because their bodies were already used to consuming low calories. When they sought us out because their metabolism was “damaged” due to their excessive caloric deficit and this led to stagnation in terms of results. Our challenge was to “optimize” their metabolism so that they could both continue to evolve without it being necessary to experience any more hunger, since they already were in an excessive caloric restriction.

Adding to the huge caloric deficit they were already in, they were both eating too much protein and too little carbs and fats. What we did was subtract the excess protein from their calories at the time and divided them to add to their carbohydrate and fat intake, but specially to the carbohydrate intake. This way they achieved a “fuller” look, due to the capacity that each gram of carbs has of being able to store up to 3g of water (intra-muscular retention when that ingestion becomes an eating habit). They also enhanced their physical and psychological performances, because they had more glycogen stores. This way, they managed to hold on longer without “breaking” their diet, having a balanced/adequate macro nutrient distribution.

The “after” pictures are of after the “cut”. At this point they are both in a reverse diet and cardio is progressively being removed from their routine, while we also increase their macros. Later on, in an advanced bulking phase, we may include some cardio to better their performance and resistance.

You can assume from Fernando’s transformation (even though you don’t know “where he came from” until he got to the “before” picture), that he had been getting leaner. This was because he already counted macros perfectly, and had already been doing it for a while in a caloric deficit. So, we managed to understand that the cutting calorie approach was a bit drastic, because the skin on his lower abs had a bit more volume than it should. Trying to create a caloric deficit beyond one’s fat oxidation capacity (it doesn’t help if we do a huge caloric deficit and more lipolysis occurs because of that, there is always an X capacity to oxidize the fat that is present in the blood flow. The remaining fat will be stored for future use due to the fact that the deficit is above the oxidation capacity. This will make us lose more muscle mass than we should during a cutting phase. That is why we always focus on an approach that provides consistent and sustainable results. Even though we always think about getting the best results possible, unfortunately it’s not possible to calculate our body’s capacity to oxidize. So we have to be cautious with our approach. So don’t expect to achieve your end results in just 8 weeks, let alone 4). But, in the “after” picture, that was corrected due to the slow/adequate progression when lowering calories and including cardio (no excessive calories).

To get to know our work methodology so you know what to do to get started on your transformation, get in touch with us through our contacts Contactos page.

Note: Despite having over three hundred clients, not all members want to be identified. Most people want to work with us to improve his self-esteem and life quality, but even so, it’s very difficult for us to get authorization from our clients to share their transformations.

Today we’re here to share with you the cutting process of our client Selmo Santos. When Selmo contacted us, he already had a pretty good physique, as you can see from his initial pictures.

Selmo’s goal was to get lean, but he was afraid to do a low calorie diet on his own with no help, and was also afraid of losing great part of his muscle gains, which frequently happens to those who do highly restrictive diets. Basically these people only eat fish, lean meat and vegetables, which originates a very low calorie consumption and hormonal production deficits, due to the lack of fat intake. So, what this leads to is a poor distribution of the 3 macro nutrients (protein, carbohydrates and fats (especially saturated fat, which is the fat responsible for the production of androgenic hormones ex: testosterone)). With this in mind, Selmo made the right decision by contacting us. Most people who contact us want to get lean in the first week, which normally is the wrong approach. Someone with a physique like Selmos should not enter a deficit without knowing how his body and metabolism work.

In an initial phase, Selmo was increasing his calories for 6 weeks until he achieved a daily intake of 230g of protein, 350g of carbs (30g to 50g of which fiber) and 70g of fat. From the 6^th week onward we begun the cutting phase. Now, after 6 weeks of having started this phase (now a total of 12 weeks of coaching), we show you the results achieved. We used no cardio (and we won’t use it for a long time, at least while it’s feasible to increase his caloric deficit through food cuts). During his first 6 weeks of coaching, we were progressively increasing his metabolism by increasing his macros. This is the only way to increase your metabolism, all the rest are myths! Currently Selmo still consumes 230g of Protein, 295g of Carbs and 50g of fat on a daily basis!! You must be patient!

Not everyone trusts their coach enough to be “marinating” for 6 weeks without losing fat. Most people would have been impatient and would have complained and even given up. So, don’t expect to obtain the same results if your subscription is of just 8 weeks. The more weeks you subscribe for, the better your results with us will be. This is because you give your coach more time to get to know your body/metabolism, which will provide better results in the future. So, the more time you spend with us, the better your results will be. Our methods are scientifically proven and regarding these methods’ application, we assure you you’ll get the best results you can.

To get to know our work methodology, so you know what you need to do to get started on your transformation, get in touch with us through our Contactos page.

Today we share the transformation and testimonial of another one of our clients, André Marques. It was thanks to our help that, throughout 14 weeks, André managed to be consistent in his nutrition as well as his training. He had already tried many times before to follow a diet to lose body fat, with no success.

Here is André’s transformation:

Despite it having been me looking for help, the beginning of my journey with Team Transformerz wasn’t the best. For a person as stubborn as I am, there were many things that didn’t make sense, but with time I understood that I was in good hands and progressively learnt how to improve my diet. By learning my coach’s method, I started to have much more variety in my diet, without many restrictions. Also, I stopped wasting my money on supplements that promise the world and give you nothing.

Step by step I learnt that there are ridiculous myths and efforts that are unnecessary (ex: not eating carbs at night) and end up making things much harder in the long run. I tried twice to lose weight on my own but I got nowhere. Either because the diet was too strict or because I drastically reduced my calories

My coach was always willing to enlighten me when I had doubts and helped me realize that there is a path that’s less complicated, which works much better for me in the long run.

SEE ALSO: WHY WE SHOULD EAT PIZZA!

Like we always say, we aren’t here to trick anyone. We don’t want to give you the impression that we transform water into wine, we just want to show you that we present consistent results, that are attainable by everyone., as long as you have the necessary motivation to follow our advice.

What we can always guarantee is that if our clients follow our directions and guidance, always send their weekly feedback saying how their body, nutrition and training have progressed, we will always deliver the intended results.

What we mean is that if our clients dedicate themselves enough, follow our directions and give us weekly feedback, and even then aren’t able to get the results they set out to get, we will fully reimburse your investment.

To get to know our work methodology, in order to know what you need to do to become the person you have always dreamed of, reach us through our Contactos page.

This is Tiago Ferreira’s transformation (instagram: tiagoferreirafitness) done in around 8 weeks.

In his testimonial, Tiago explains the difference between being coached by Team Transformerz or by other coaches who defend absurd myths that have been proven wring by scientific research and that are, sometimes, prejudicial enough to not allow you to achieve any results.:

“I started my bulk phase with a coach that was against counting macros. All my diet was done by “the feel”. I started out at 76kgs and ended up at 102kgs. Throughout the coaching, the coach would tell me to “eat clean” during the week and on the weekends I could eat whatever I wanted. Obviously, I ended up eating many unnecessary calories and enormous amounts of food. At the time I actually felt good, because for an 18 year old to be 102kg was awesome, I felt huge. Unfortunately, I realized that I didn’t have the muscular definition I always wanted to and also felt that my metabolism was slower, making me accumulate a lot of fat. In my friends’ eyes I was “fat”, plain and simple.

SEE ALSO: JOAO MARQUES’S TRANSFORMATION

Meanwhile, I contacted many online coaches, asked for advice and payed for many programs, which I followed religiously. I usually got results in the cutting phase, but always through huge caloric restrictions where I was forced to eat the same food every day. That made me constantly worry about meal timing, taking Tupperwares everywhere I went… Also, I avoided going to parties, vacations…

After a while, I discovered Team Transformerz’ page, and started working with the. From that day onwards, my coach didn’t become only my coach, he became a great friend of mine.

After a few weeks I started to see very good results, I learnt to control and adapt my diet according to my lifestyle and stopped obsessing about nutrition. I learnt that the most important thing is to be consistent so that you achieve sustainable results. There’s no doubt that when I was following a highly restrictive diet, I didn’t manage to achieve the goals I wanted, because it’s impossible to maintain for a medium/long period of time.

All of this just to tell you: “Diet isn’t torture”, so, make the right choices, learn how your body works and never forget that we only live once, one of the best things in life is eating.

To get to know our work methodology, so you know what you need to do to get started on your transformation, get in touch with us through our Contactos page.

As you can imagine, it’s very hard for us to share our clients’ pictures, because many of them aren’t comfortable with public display.

SEE ALSO: HOW TO TRAIN YOUR CALVES

But still, José Riachos was one of the rare exceptions, so here is his transformation and testimonial for you to see. He already training for a few years before starting to work with us (picture on the left), but he felt stagnated even though he had already tried numerous workout programs and followed a “clean” diet.

Here is José’s testimonial, where he explains his evolution and the importance of Team Transformerz’s coaching throughout this journey:

I already trained regularly for a few years and despite being rather disciplined in my workouts, I felt stagnated. I tried a multitude of workout routines, where results were little or none. In terms of nutrition, I based what I ate on said “healthy foods” and, in most recent times with the goal of increasing muscle mass, I increased the doses with no regard to the number of calories or macro breakdown of what I was eating. I ate many times a day, because that’s what I though would work to increase muscle mass. The result was a weak increase in muscle mass and a lot of fat accumulation of fat and water, specially in the abdominal region. I felt it was time to change something. That was when I found Team Transformerz. I sought out to discover how they operated and one of the aspects that caught my eye was the fact that, whether it be workouts or nutrition, they were very methodic and based their work on scientific evidence. When I started the program I realized that, specially regarding nutrition, many of the concepts I believed in were wrong and that you can in fact eat a little bit of everything, as long as it is in the right amounts and according to your goals. That’s a sustainable diet. After the 4^th month I had lost almost 10kg, going from 94kg to 84,9kg, also from 17% body fat to 11% body fat. Best of all, eating what I love! I am currently in the 6^th month of coaching and after an initial fat loss phase, I am in a muscle gain phase. I am currently at 86,5kg and 10% body fat. The results are undoubtedly positive, which is why I strongly advise you start working with Team Transformerz.

To get to know our work methodology, so you know what you need to do to get starter on your transformation, get in touch with us through our Contactos page.

Today we share with you the transformation and testimonial of another one of our members, João Marques. João went through this cutting phase for 12 weeks using a flexible diet, without any long cardio sessions, without fasted cardio and only a minor caloric deficit.

When he came to us, he thought he would only achieve his goals through a series of food restrictions and long cardio sessions. Basically, he thought the law of thermodynamics didn’t apply to him.

My name is João Marques, I am 20 years old and I discovered Team Transformerz through their website. I decided to contact them after I had had a bad experience with coaching and too much time wasted fighting against myself. I was little suspicious beforehand, but I was treated very well and soon all of the concept of flexible dieting was explained to me.

SEE ALSO: DARIO ALVES’S TRANSFORMATION!

When I got in Team Transformerz I was looking for more than a coach. I wanted a teacher, who more before selling me his tuna, would teach me how to fish. Even though I study sports and have participated in many different types of sports, I took everything very literally and let out many shots in the dark. I supported myself on supposedly “clean” foods and on the concepts of “bulking” and “cutting”. I stayed more or less where I started because eventually, I cheated on my diet. I would never judge those who follow this “clean eating” process because it really is a way to do it, but for me, it just doesn’t work. Not because I minded eating clean or eating out of Tupperwares- because I still do it- but simply because I didn’t understand why I had to eat the same thing day and day out. The answer to that question was given to me very readily and with time this becomes mechanical. I can tell you that every day I prepare my menu for the next day. That doesn’t mean I am going to eat “garbage”, specially because I defend both concepts and ally clean eating to being flexible, which makes food not be a problem for me and It allows me to have a healthy relationship with food. This allows me to follow a sustainable diet for an extended period of time, that is balanced in terms of macro and micro nutrients, without seriously affecting my sanity (I say seriously because there are people who find it uncomfortable to weigh each gram of food, but to each his own).

My coach (Tiago Faria), is who I must thank a great deal. Since the first contact he has always been impeccable to me, put up with many of my doubts, mental breakdowns and even in times where I might have been unfair he maintained himself focused where it was needed.

Workouts in Team Transformerz aren’t experiments and aren’t the same for all the clients. They are custom and correctly adapted to the phase where us (clients) are. I can say that I lost between 12 and 13kg and I did no fasted cardio (thank God because I hate boring cardio and I am a zombie in the morning) nor did I ever have extremely restricted calorie goals. There was an adequate balance between the calories I consumed vs. the calories I burned and that allowed for my fat loss to be very great. Now, there is no doubt that you need persistence, will power and patience, because you must be aware that changes don’t happen in 2 weeks and also that we aren0t all the same. Each individual takes his own time to make progress, the important thing is not to give up because we all can achieve the goals we want, all we need is to believe in that and push through.

To get to know our work methodology, in order to know what you need to do to become the person you have always dreamed of, reach us through our Contactos page.

As you can imagine, it’s quite hard for us to be able to post our clients transformations, because we can only do that with their authorization.

This is the transformation of our client António Geraldes, who already trained when he started working with us (left photograph), but didn’t have any knowledge regarding nutrition and was very undisciplined in terms of his meals.

More or less 24 weeks have passed since we started working on António’s transformation and got him into the flexible dieting world. We stopped all of his absurd cardio sessions during the week and eliminated his outrageous cheat meals on the weekends. In these meals he was capable of ruining the whole week’s progress.

Cardio now plays a very scarce role in his routine and now he can eat, within moderation, all of his favorite foods on a regular basis. We managed to make his metabolism more “efficient” throughout the coaching program. The best part is that along the way he gained the necessary knowledge to keep going by himself, and be sure he achieves the goals he desires.

To get to know our work methodology, in order to know what you need to do to become the person you have always dreamed of, reach us through our Contactos page.

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GRID VIEW

Miguel Graça (24 weeks)

Luís (11 Weeks)

Dário Alves (16 weeks)

Fernando and Susana (12 Weeks)

Selmo Santos (12 weeks)

André Marques (14 Weeks)

Tiago Ferreira (8 weeks)

José Riachos (16 Weeks)

João Marques (12 Weeks)

António Geraldes (24 weeks)

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