João 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. João started with 72.5kgs and a 90cm waist, having ended the 8th week with only 72kg. Even though João only lost half a kilo throughout the 8 weeks, he lost 6cm on his waist, having dropped to an 84cm waist! So, in this case, since his metabolism is different, we were able to make him undergo a body recomposition (hard to achieve during a cutting phase), losing adipose tissue and building muscle during the process! As we can see, the weight barely changed but his measure drops were very satisfactory!

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 João’s reaction when he found out he won the 4th prize of our New Year’s Challenge, 200€:

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.

Guilherme is an example of a person who, at first glance, people would say didn’t need to go on a diet. Right? His condition was not bad.

But the thing is, when you follow a diet that’s adequate to your needs and goals, along with weight training custom to you, you can do like Guilherme did and take your body from average to incredible in just 10 weeks!

Truth be told, Guilherme’s first week wasn’t the best. His adaptation to macro counting and flexible dieting wasn’t natural and demanded some effort and support. But, Guilherme didn’t give up. He clarified his doubts and got to work.

All that is necessary is dedication.

As you can see, with just a bit of effort on Guilherme’s behalf, he totally transformed his physique and all we can do is congratulate him for his excellent work.

Our approach throughout the 10 weeks was as follows:

• He started his journey weighing 64kgs. In his first week he ate 2200kcal per day and ate 3600kcal on the last day, all of these values with no restrictions in terms of macro nutrients.
• After the third week, his average weight was 63,64kg. Here Guilherme was already being very consistent with his macros, which were: Protein: 160g Fat: 60g Carbs: 250g plus 2 “High” days of: Protein: 160g Fat: 78g Carbs: 400g
• After the 6^th week, Guilherme already showed significant progress, weighing an average of 62,95kg. His macros were always on point and were: Protein: 160g Fat: 56g Carbs: 190g plus 2 “High” days of: Protein: 160g Fat: 70g Carbs: 340g
• At the beginning of his 10^th week, Guilherme presented the fantastic condition that you can see in the pictures, weighing around 61,5kg, still with the same macros as the 6^th week!

We remind you that throughout this process, Guilherme did no cardio whatsoever. Throughout the whole of the 10 weeks all we used was a balanced diet and consistent weight training.

At Team Transformerz, just like we did with Guilherme, 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.

Here’s Guilherme’s testimonial regarding our team and his transformation process:

“O início do meu acompanhamento por parte da TeamTransformerz não se revelou fácil para mim: depois de por várias vezes pensar que não iria ser capaz, devido à exigência alimentar e física requerida ao início, nomeadamente a adaptação à contagem de macronutrientes, julguei que não iria ter tempo e determinação suficientes para despender no alcance dos meus objetivos pessoais no que concerne à minha forma física. Contudo, após uma semana falhada de contagem de macronutrientes, vi no meu coach a determinação, vontade e perseverança de que não existem objetivos impossíveis de alcançar. Desta forma, e passadas 10 semanas de acompanhamento considero que consegui, não apenas sozinho mas com o apoio da equipa TeamTransformerz, superar-me a mim mesmo e alcançar objetivos que ao início julguei inalcançáveis.”

Thank you for your patience and dedication Guilherme!