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.

Today we are going to talk about Joana Félix’s fantastic transformation. She is 36 years old, 170cm. When she started working with us, Joana hadn’t trained for quite a while, with it being almost a new beginning in her training “career”.

RELATED: CAROLINA BOTO’S 12 WEEK TRANSFORMATION!

On her 5th week of coaching, Joana was bitten by a dog on the arm, which stopped her from training her upper body. Quitting? Not an option. We elaborated a workout programme that focused on the legs and abdominal muscles so that Joana could continue the fight!

Here is what we did:

• Joana started her journey weighing 69kg, so her intake started at 1800 daily kcal, with no macro-nutrient restrictions, along with a higher calorie day at the end of the week where she consumed 3200kcal. Dedicated as she is, Joana did an extremely impressive first week, having consumed her daily macro-nutrient targets almost perfectly. Already, this was promising to be an amazing transformation.
• By the end of her 4th week, Joana was weighing an average of 68.2kg. If we compare this to her initial weight, the descent wasn’t huge. But physically, the diferences were already mind-blowing. We carried on, changing her macros to: Protein: 155g; Fat: 50g; Carbohydrate: 160g, plus two higher calorie days: Protein: 155g;  Fat: 75g;  Carbohydrate: 300g.
• By the end of her 6th week of coaching, Joana was fully recovered from her injury and went back to training upper body as well. Her weight average by the end of this week was 67,02kg, while still consuming the same macros as she was on her 4th week!
• If we look at the results after the 10th week, progress is still very visible. Joana now weighed an average of 65kg. Here, at the end of her 10th week, we introduced some HIIT cardio. 4 rounds of sprint, 3-4 times per week after her workout, in order to maximize Joana’s progress until the end of the challenge.
• Do you want the truth? In her last week, the 11th, Joana had her doubts regarding this coaching programme. Was this the relationship she wanted to have with food? Having these doubts on the last week of the challenge was far from ideal. Still, Joana sent us her final pictures in order to showcase her fantastic work.

In our Team, just like we did with Joana, 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.

The results speak for themselves.

After having those doubts, Joana decided to carry on with her journey with us and is now subscribed to another programme, having renewed after the end of her Summer Shape Programme. She is still fighting harder than most to achieve her goals!

We are now in a Reverse Dieting phase so that Joana can gain as much muscle mass as possible in order to increase her metabolism, which will aid her in a future fat loss phase.

RELATED: 5 REASONS TO TRAIN WITH YOUR BETTER HALF!

We share with you Joana’s testament regarding the importance of our team throughout the process of her transformation:

“Hello, my name is Joana and I am 36 years old.

Since I was a mother 7 years ago that I became interested in all things related to fitness and well-being. Conventional diets prescribed by nutritionists, Paleo, Low-Carb…I followed many an approach. The same applied to training: Group Classes with a little weight training in the mix, running and a few months of Crossfit. The truth is that none of the situations lasted.  Whether it was due to the diet being excessively restrictive, or that it was unsustainable (food compulsion), or even because there wasn’t constant professional attention that ensured I followed the training+nutrition programmes properly. That is why there was a real commitment on my behalf to strictly follow the workout programme.

With all of this going on, my weight was unstable, having the so called yo-yo effect, varying around 10kg from phase to phase. That was until last August where I, with no rules in my diet whatsoever and not having trained for around a year, got acquainted with Team Transformerz’s page, having been very impressed with their work, especially  a particular transformation, Eunice Rosado’s one. I contacted them and their answer did not take long. I started the programme with them, in the Summer Challenge regime on the 8th of August. I couldn’t be happier. I have been coached by Sebastian and I have nothing but wonders to say. From the speed at which I was contacted, to the customization of the workout programmes and macro-nutrient goals, also having great psychological support with encouragement words when needed, which is absolutely key in this type of coaching programme. At this point I am half way through the challenge and, more important than the weight drop, are the results I see in myself. Less volume, greater tone and definition and also something that us women hat, less cellulitis. Of course there are no miracles, you have to be disciplined, follow the instructions you are given (especially regarding macros). But the trith is that it’s just as they say: that task doesn’t have to be worse that it already is. With their support, I felt no hunger nor cravings. I have been eating what I truly like and been allowed some “off” meals, which help me very much, psychologically. Also regarding training, I have finally begun to enjoy it, instead of going as an obligation. They are not excessively long workouts, with long cardio sessions. Short and effective, just like I want them, which allows me to fit them in during my lunch hour.

Finally, I could not lose the opportunity to thank Sebastian for all the support he has given me, as well as the rest of my group. Yes, I am doing this alongside two of my friends (you know who you are).

So, in conclusion, in you don’t feel good about your image and really want to change, contact these guys. They know (really well) what they are doing, you will not be disappointed. Once again, thank you!”

Now we will carry on with our work and give Joana her dream body!

Thank you for your dedication!

We introduce João. When he started the challenge, João weighed 77,5kg, and his goal was to gain muscular definition.

RELATED: 5 REASONS TO TRAIN WITH YOUR BETTER HALF!

Our approach throughout these 12 weeks was the following:

• His initial macros were: Protein:145g; Carbohydrate: 270g; Fibre: 25 to 40g; Fat: 55g.
• After 5 weeks, João was weighing an average of 74,14kg, incredible progress, given the time period. As you can see from the pictures, even though it was a decent drop in weight, João hardly lost any muscle mass, appearing to have even more muscle than when e he started.
• By the end of his 10th week of coaching, João was still weighing 74kg, but his body was completely transformed. We believe that João has a rare metabolism, which helped him a lot during this phase, allowing him to gain muscle mass even though he was in a caloric deficit. This week his macros changed to: Protein: 145g; Fat: 59g; Carbohydrate: 220g.
• João ended the challenge, after 12 weeks, weighing an average of 73,8kg and a truly amazing physique. We were amazed with his work ethic and dedication, but more so with the results he presented.

Estamos agora já numa fase de aumento calórico para ajudar o João a maximizar os seus ganhos musculares. 

As usual, the results speak for themselves. Thank you João, for all your hard work and devotion.

We present to you today one of the contestants on our Summer Challenge: Marina Rodrigues, 29 years old, 63kg. She had been training for around 4 years already, having achieved a huge fat loss transformation, having lost 23kg.

RELATED: JOÃO RODRIGUE’S 4 WEEK TRANSFORMATION!

Despite all the weight she had lost, Marina wasn’t able to achieve the muscular definition she desired. After having a baby, she decided to get in touch with us.

Here is a brief summary of how we approached Marina’s transformation:

• We started with 1800 daily calories with no macro-nutrient restrictions, plus an extra calorie day at the end of the week where Marina consumed 3200kcal.
• After one week, Marina was heavier, weighing 63,2kg. But, she wasn’t worried and carried on following our indications. Here here macros changed to: Protein: 150g; Fat: 46g; Carbohydrate: 165g, plus two extra calorie days instead of one: Protein: 150g; Fat: 60g; Carbohydrate: 315g.
• After 4 weeks, Marina was already weighing 60,8kg. As you could expect, we maintained her macro-nutrient intake, since she was progressing so well.
• Her weight average by the end of her 7th week was 60,5kg. Here, Marina wasn’t losing much weight, but the truth is that her definition was improving every week. Here we introduced some High Intensity Interval Training, some sprints at the end of her workouts.
• By the end of her 12th week of coaching, Marina was weighing 58,5kg, while eating the following macros: Protein: 150g; Fat: 46g; Carbohydrate: 140g, plus the two higher calorie days: Protein: 150g; Fat: 60g; Carbohydrate: 200g.

As you can see, Marina did have to undergo some caloric restriction. But the truth is that she is still eating a good amount and doesn’t have to do endless hours of cardio to continue to improve.

In our Team, just like we did with Marina, 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.

We will soon proceed to a higher calorie phase in order for Marina to gain some aditional muscle mass and increase her metabolic rate.

RELATED: INSULIN AND FAT LOSS?

Obrigado Marina! Boa sorte no desafio!

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.