Arquivo de Sucess Stories - Page 6 of 7

Initially, when Fernando got in touch with us, he doubted the seriousness of our project, as you can see in his initial email:

So, what we did was explain to Fernando that we didn’t need to prove anything to anybody and that all of our work is based on knowledge. We always portray this through our social network platforms and website, as well as through the transformations we’ve been showing you since the beginning of the project.

As you know, we think that coaches should be hired thanks to their knowledge, not their physique. Unfortunately, many “coaches” use and abuse their appearance as a demonstration of their knowledge.

After Fernando understood out work methodology, he decided to enroll in our coaching program while presenting the following physique:

As you can see in this picture, Fernando had already been working out for a while and had already tried many diets with not much success. This was because his professional life always made it hard to follow a strict diet. All the approaches Fernando had tried until the moment where he contacted us were restrictive and forced him to alter his lifestyle so that he could follow the diet.

So, we explained that the key for success in any diet is being able to maintain it for an extended period of time, only that way is it possible to achieve sustainable and consistent results. A diet must respect people’s preference and also adapt to their lifestyle, not the opposite!!!

After 11 weeks (picture in the middle), Fernando already showed fantastic results, because since he loved our approach and thought it was easier to maintain, his motivational levels were as high as they could be throughout these 11 weeks.

Since he achieved these magnificent results, we decided to start a reverse diet so that Fernando could grow while maintaining his body fat levels in check. What ended up happening was that Fernando continued to get lean for 4 weeks until he reached his maintenance calories!

What was key for their transformation was Fernando’s incredible dedication and motivation, as well as following our advice as strictly as possible.

We decided (as we usually do) to not do any drastic changes throughout his coaching program (introducing extreme caloric deficits in his diet or tons of hours of cardio). We managed to achieve sustainable results step by step, which allowed Fernando to ingest more calories and get leaner and grow at the same time.

After 15 weeks of coaching, Fernando is in the following shape:

We want to thank Fernando for letting us share his transformation, not all clients give us permission to share their work.

If you’re interested in doing what Fernando did, without any useless sacrifices, get in touch with us so we can start working on your transformation. All you need to do is go to our CONTACTS page.

Meet Carlos. With Carlos, as we do with all of our clients, we did a progressive cutting phase so that we didn’t damage his metabolism. We also didn’t include excessive cardio throughout his coaching program.

Thanks to flexible dieting, Carlos realized that it is possible to, within moderation, lead a normal life and still work and progress towards one’s goals.

So, we never make our clients do useless sacrifices to achieve their goals, because when someone doesn’t like the journey they’re on, it’ll be very difficult for them to achieve the results they desire.

At this point, Carlos is finishing his cutting phase and will start reverse dieting in order to gain as much muscle mass as possible, with minimal accumulation of fat.

With this being said, if you want to do like Carlos did and get started on your transformation, get in touch with us through our CONTACTS page.

Normally we tend to share our clients’ transformations after 8 weeks or more. That’s due to the fact that our team always wants to show the best results regarding our clients’ work as possible.

In this case, we decided to share João Ridrigues’s transformation in just 4 weeks of coaching!

In an initial phase, after we analyzed the personal information that João sent to us as well as his photos, we recommended he start with 2400kcal per day, and 1 high day of 3800kcal, paying no attention to macros. Training wise, due to João’s availability, we created a workout plan for 3x a week training and didn’t include cardio in his routine.

After the first week, João went from his initial 92kg to 91.8kg. What we decided was to slightly lower his daily calories to 2300kcal, with the following macro breakdown:

Protein: 173g Fat: 64g and Carbs: 259g. We still added no cardio.

After his second week, João now weighed 90,3kg, since he ate significantly below the established goals, eating around 2030kcal per day. What we did in order for him to be able to hit his caloric goals was lower the intake once again, now to 2200kcal with the following macros:

Protein: 165g Fat: 61g and Carbs: 248g

The following week, João had some weight oscillations, having reached 89,1 on the day before his refeed. We lowered his intake to 2100kcal, with a 3500kcal high day so we could continue the progress.

After the fourth week, João hit 88,1kg on his last day, having lost a total of 4kg throughout 4 weeks. His weight reduction was a bit drastic, but that was because João did not do the high day of 3500kcals.

It might seem strange for us to include days with higher calories and always recommend that João eat more calories even though he was having very good results, but this is because we want our clients to have the best results they can while eating as many calories as possible. If we achieve this, we will always have more room to make slight changes throughout the process without risking our clients’ stagnation in the middle of the program without them having achieved their goals!

With that being said, if you want to do as João did and get started on your transformation, get in touch with us through our CONTACTS page.

Gonçalo enrolled in our muscle gain program (Lean Gains Program). This program focuses solely on muscle growth, while gaining minimal amounts of fat (even though some is inevitable) during the process. This way we’re able to change our clients’ body composition.

Body recomposition is a process that involves a lot of patience, consistency and persistence, because it isn’t possible (without some “extra” help) to significantly increase muscle mass and lose body fat at the same time.

In order to lose body fat, we need to place our bodies in an energetic deficit. If, on the other hand, we wish to build muscle, we must be in a caloric excess. As you can see, these processes are total opposites.

It is possible, during an extremely slow process, not to “grow and get lean” per se, but to change our body fat/muscle mass ratios. How? What we do is increase our muscle mass, while gaining as little fat as possible during the process. This way we make the percentual relationship between the two shift in favor of muscle mass, giving an illusion of fat loss.

Like we always say:

Imagine that we have a glass and in that glass we have 80% water and 20% coloring powder. Water represents muscle and the powder represents fat. If we fill the glass with more water in order for it to occupy a total of 90% of the glass, the glass will now have only 10% powder (body fat). The percentual relationship between the two masses changes, even though we didn’t remove any powder (body fat), making it seem like there’s less body fat. As long as the ratio of muscle gain is positive in relation to the ratio of fat gain, we will look leaner and still grow.

Gonçalo started out with 80kg and at this point has 84kg. What we managed to do throughout this process was make him appear leaner and still grow. 4kg might not seem much, but if you take into account the time for which Gonçalo has already trained, managing to build 4kg of muscle with minimal fat gain is a very successful bulk. Don’t follow those dirty bulks where you eat until you pass out. Respect your macros and follow a science proven approach, ours!

At this point we are starting another cutting phase so stay tuned, because later on we will share the results of this next phase!

That being said, if you want to do like Gonçalo did and get starter on your transformation, get in touch with us through our CONTACTS page.

Marco enrolled in our bulking program (Lean Gains), where we focus solely on muscle growth. That was precisely what we focused on throughout this period, improving his body composition by gaining muscle with minimal fat gain (even though some is inevitable) during all of the process. Since Marco had a very fast metabolism, we had to progressively increase his caloric consumption while always adjusting his macro nutrient consumption accordingly.

Now, Marco is eating 175g of protein, 490g of carbs (25g to40g of which fiber) and 70g of fats and a good portion of the food that he eats in order to fulfill his macro goals contain many essential micro nutrients.

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Throughout the coaching program, Marco managed to lose weight (body fat) and still increase muscle mass. Cases like this one are exceptional, because very few are the people who can lose fat during a bulk (even if it’s progressive and the macro nutrient intake is adequate). This situation only happens to people whose metabolisms are very fast, and even then, it’s very rare. So, don’t expect to bulk up and lose weight at the same time. We can’t forget the fact that Marco was already pretty lean, which makes this approach even more adequate.

When a client of ours, in an initial phase, need to lose fat in order to achieve a good physical condition, this will not be our approach. Even though we know that some people hate to lose volume, we prefer to focus on fat loss first, so that we can the focus on gaining lean muscle mass. This way, we’re able to make our clients finish their coaching programs with less muscle mass than they had before they started to work with us and, especially, be eating much more calories that they could initially while showing a much better physical condition than when they started! So, if you’re interested in doing what Marco did and get started on your transformation, get in touch with us through our Contacts page.

As you all know, we’re now 3 days away from the Summer! With our team’s help, we want to motivate you into starting to work, as fast as you can, on your goals. So don’t leave for tomorrow what you can do today! That being said, we’re here to show you the results of our challenge, where we show our most dedicated clients’ evolution throughout 8 weeks of coaching.

As you can remember, this challenge consisted in giving prizes to the best 8 weeks of coaching transformation. The grand winners are:

2nd: André Guerreiro – Won 400€ + Free Renewal of his Coaching Program;

3rd: Davide Morgado – Won 300€ + Free Renewal of his Coaching Program;

4th: João Bastos – Won 200€ + Free Renewal of his Coaching Program;

5th e 6th: Ana Santos and André Matias – Free Renewal of their Coaching Program.

During the 8 weeks of coaching, just like with all our clients, we didn’t tell anyone to do long cardio sessions or fasted cardio. All we did was advise the implementation of an intelligent caloric deficit along with 2 weekly HIIT sessions, so that we could optimize their results without them having to undergo useless sacrifices. Our team, just like what happened with these coaching programs, never prescribes long, useless cardio sessions that are only good for damaging your mind and physical appearance, making all of the process inconsistent and impossible to tolerate and maintain for an extended period of time.

In our coaching programs, energetic deficits as well as cardio are allied in a way that allows us to introduce high intensity cardio sessions when it’s no longer viable to increase the caloric deficit thanks to food cuts. This allows our clients not to undergo hunger or train like they were going to compete in a marathon. Our team’s methods are an exception to the rule, because they allow our members not to restrict food types, managing to respect their personal food preference, as long a sthey fulfill the many nutrient goals we set (macro and micro). That being said, if you want to do as they did and get starter on your transformation, get in touch with us through our Contacts page.

Fábio Jarimba joined our team because he decided (as we should) to dedicate himself more to himself, losing the body fat that he had always dreamed of losing.

Even though he subscribed to our 32 Week Total Body Recomposition program, we decided to share his shape at 14 weeks of coaching.

Now, in the 17 weeks that are left in Fábio’s coaching program, we’ll focus on losing a little more body fat, so that we can start a reverse diet that will allow Fábio to finish the 32 weeks of coaching with a lower body fat percentage than when he started, with more muscle and, above all, eating more calories than when he started!

Like this we will be able to do the body recomposition that we had set out to do from the beginning.

A body recomposition consists in “altering” a person’s physical shape by diminishing their body fat and considerably increasing their muscle mass. Also, throughout a body recomposition program, the goal is always to optimize people’s metabolism, so that they finish the program eating more calories than their maintenance calories when they started (calories that people need to ingest daily so to maintain their weight), always accompanied by a significantly better physical shape.

To put it simply, thanks to a body recomposition it’s possible to achieve less body fat, more muscle mass and eat more calories than we were before! So, it’s everyone’s dream!

RELATED: WHAT IS REVERSE DIETING?

Here is the approach we took throughout these 14 weeks of coaching:

When he started working with us, Fábio weighed 69,9kg, is 27 years old and is 1,7m tall.
So, our first indications were that he ate 2200 daily calories in his first week, plus 3600kcal on the last day of said week. These calories contained no restrictions regarding macro nutrients.
After the 5^th week of coaching, Fábio presented an average of 67,6kg, with visible progress regarding his definition. From there on his macros were: Protein: 154g Fat: 57g Carbs: 231g. He also had a “high day” of 3450kcal.
After the 10^th week of coaching, Fábio weighed around 65kg and was ingesting around 1953 calories (Protein: 160g / Fat: 57g / Carbs: 200g), being allowed 2 “high days” of 2688 calories (Protein: 160g / Fat: 72g / Carbs: 350g).
During his 14^th week of coaching, unfortunately, Fábio suffered a shoulder injury, which impeded him of training his upper body for a while. So, we developed a workout program that focused solely on his lower body and abs, so that Fábio could maintain his motivation as well as keep progressing. After this 14^th week, Fábio weighed an average of 63,7kg.
At this point Fábio is eating around 1855 calories (Protein: 160g / Fat: 55g /Carbs: 180g) plus 2 “high days” of 2590 calories (Protein: 160g / Fat: 70g / Carbs: 330g).

So, if you notice, Fábio lost around 7,2kg in 14 weeks of coaching, an average of 0,5kg per week and only decreased his daily caloric consumption in around 350kcals. This was our approach, because we always want our clients to have results without having to undergo hunger and do useless sacrifices that end up making their metabolisms slower, prohibiting them of having sustainable and consistent medium/long term results.

RELATED: HOW TO PROPERLY TRAIN ABS!

As you can imagine, it has been a pleasure to work with Fábio, because he’s the type of person that even after suffering an injury, continued to stay motivated and make progress. So, we’re very proud of his work and dedication! Thank you Fábio!

So, if you’re interested in doing as Fábio did and get started on your transformation, get in touch with us through our Contacts page.

Here’s another success case, Marco Batista. Marco subscribed to our 16 Week Summer Shape Coaching Program, with the goal of losing body fat.

The work that Marco did in 11 weeks was incredible, and it’s a great pleasure for us to share his transformation with you.

Our approach throughout the 11 weeks was as follows:

Marco is 36 years old, is 1,81m tall and started his Summer Shape coaching program at around 97kg.
As usual with Team Transformerz, Marco’s first week had 6 2200 calorie days and one 3600 calorie day. This is so that our clients have an adjusting phase, so that the shock of counting macros isn’t as great.
At the end of his 5^th week, Marco presented an average of 92kg. His loss was quite fast, so it was necessary to slow down the rate of loss. But, Marco started off with quite a lot of excess fat for his stature, in these cases it’s normal for the rate of loss to be higher.
From the 8^th week onwards, his weekly macros were 180g of Protein, 60g of Fat and 240g of Carbs, making up for a total ok 2200kcal with an addition of 2 “high” days of 3000kcal (Protein: 180g / Fat: 76g / Carbs: 390g).
At the end of the 11^th week, Marco presented an average of 88kg. At this point, Marco is eating around 2000 daily calories (Protein: 180g / Fat: 58g / Carbs: 180g) plus 2 “high” days of 2700kcal ( Protein: 180g / Fat: 74g / Carbs: 330g).

This approach allowed Marco to lose 9kg in 11 weeks, which represents a weight loss rate of 0,8kg per week. It was possible for Marco to lose fat at this rate without losing excessive muscle mass, as you can see in the pictures.

We remind you that throughout this process, Marco hasn’t done a single cardio session. All of his loss was based on food reduction and weight training. In addition, only now in his 11^th week did we introduce an abdominal training routine.

At Team Transformerz, just like we did with Marco, we don’t prescribe long, useless cardio sessions, that are only useful to degenerate your mind and physique, making all of the process become inconsistent and impossible to maintain long term. So, in our coaching programs, food restriction and cardio are allied in a way that we only introduce them when necessary. Cardio is usually introduced in a HIIT form, so that our clients don’t have to spend many hours in the gym, and are able to not undergo hunger and train as if they were to run a marathon.

Cardio is the weapon we like to use last. This way, we don’t excessively increase the caloric deficit created in the diet up to a point that makes the clients develop an eating disorder. Cardio is only used to increase calories spent, daily, by our clients creating an even bigger deficit without having to cut calories.

At this point, after 11 weeks of coaching, Marco is close to the finish line. In these 5 following weeks, there’ll be a continued focus on fat loss and abdominal work.

Here’s Marco’s testimonial:

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Team Transformerz has to thank Marco for his patience and trust in our work methods. It’s a huge pleasure to work with clients as dedicated as Marco, especially when they can achieve their goals! Thank you Marco!

So, if you’re interested in doing as Marco did and get started on your transformation, get in touch with us through our Contacts page.

João subscribed to our cutting program, Summer Shape. The approach on his transformation, like in all the transformations we do, was as progressive as possible so that we were able to maintain as much muscle mass as possible while still eliminating body fat.

João didn’t have a lot of body fat to begin with, but his goal was still to get as lean as possible while maintaining the most muscle possible. Said and done, as you can see in the pictures!

Our approach throughout these 16 weeks was as follows:
- João started with 76,1kg and an 82cm waist;
- On the third week, he had 2cm less on his waist and was weighing the same. His macros were: Protein: 195g Fat: 70g Carbs: 400g plus two “high days” of: Protein: 160g Fat: 78g Carbs: 400g;
- After the sixth week, João already presented an average of 75.4kg with 78.64cm on his waist. Macros were: Protein: 195g Fat: 70g Carbs: 410g;
- Losing a total of 3,8kgs and 5,5cms on his waist, João now weighs 72,3kg and has a 76,5cm waist.

We remind you that throughout this process, João only did cardio in the first 2 weeks (twice). Throughout the whole of the 16 weeks all we used was a balanced diet and consistent weight training.

At Team Transformerz, just like we did with João, we don’t prescribe long, useless cardio sessions that are only good to damage your well-being and your physique, making the whole process inconsistent and impossible to maintain long term. So, in our programs, cardio and nutrition cuts are managed in a way that cardio is only introduced if strictly necessary, when it’s no longer feasible to continue to cut food, so that our clients don’t undergo hunger or train as if they were to run a marathon.

So, if you’re interested in doing as João did an getting started on your transformation, get in touch with us through our Contacts page.

Davide subscribed to our New Year’s Challenge (8 weeks of cutting challenge). Taking into account the small number of weeks we had to present a good transformation, we had to accelerate the process as much as we could, something much more drastic, that we wouldn’t recommend if we had more time. Still, we maintained optimal levels of fat loss and muscle maintenance.

So, we decided to include HIIT cardio sessions (not excessively) along with a caloric deficit imposed by food reductions. Davide started with 68kgs and 84cm around his waist. He ended this 8 week transformation with a formidable 63kgs and a 76cm waist!

Bear in mind that this process doesn’t start off with many calories and might even make you feel unsatisfied between meals throughout the day and weaker while training. But, after these 8 weeks, we started a reverse dieting process where we gradually increased Danilo’s calories up to his maintenance requirements. So, André was able to finish the remaining weeks of coaching in a significantly better shape than when he started, with a much higher food intake than when he started working with us!

Here’s Davide’s reaction when he found out that he won 3rd place in our New Year’s Challenge, 300€:

To get to know our work methodology so that you can get started on your transformation, get in touch with us through our Contacts page.

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GRID VIEW

Fernando – 42 years old (15 Weeks)

Carlos (10 Weeks)

João Rodrigues (4 Weeks)

Gonçalo (16 Weeks)

Marco (15 Weeks)

Danilo, André, Davide, João (8 week challenge)

Fábio Jarimba (14 Weeks)

Marco Batista (11 Weeks)

João (16 Weeks)

Davide Morgado (8 Weeks)

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