It is with great pride that we share the incredible transformation of our client Maria with you today.

Our approach during these 12 weeks of coaching was the following:

• Maria started weighing 62,3kg, consuming 1600kcal per day.

• In just 4 weeks, she was already weighing an average of 61,06kg, and presenting a condition far superior to the one in which she had begun. Her macros changed to: Protein: 125g; Fat: 45g; Carbohydrate:160g, plus two higher calorie days: Protein: 125g; Fat: 60g; Carbohydrate: 280g.
• By the end of her 9^th week of coaching, Maria presented an average of 59,84kg, something incredible, seeing as she was able to maintain all of her muscle mass and lose quite a lot of body fat. Here we changed her intake to: Protein: 125g; Fat: 45g; Carbohydrate:140g, plus two higher calorie days: Protein: 125g; Fat: 60g; Carbohydrate:200g.

In the grand finally, the end of her 12^th week of coaching, Maria weighed an average of 59, 06kg. Truth be told, the amount of weight lost wasn’t very much. But the improvements in her conditioning? Incredible.

Carolina, 38 years old, 164cm, 75kg.

When Carolina started this jorney with Team Transformerz, she had already been training Crossfit for 2 years. But in the meanwhile, Carolina became a mother and her weight shot up from 67 to 75kg. Here we show how we helped Carolina reverse this weight gain!

RELATED: AVOID THE MOST COMMON TRAINING MISTAKES!

The approach we followed throughout these 12 weeks was:

• Starting off with a daily 2200kcal intake, with no macro restrictions whatsoever, plus a higher calorie day where Carolina had to consume 3600kcal, also without any macro-nutrient restrictions, so that she could get used to calorie counting.
• In just 4 weeks, Carolina was already weighing 72,5kg, having made extraordinary progress since the start, complaining that we prescribed too much food! So, we changed her macros to: Protein: 160g; Fat: 54g; Carbohydrate: 160g, plus 2 higher calorie days: Protein: 160g; Fat: 80g; Carbohydrate: 290g
• By the 8th week, Carolina was already unrecognizable, weighing na average of 70,97kg. The truth is that, in this 4-week period, her weight didn’t change significantly as it did during her first 4 weeks of coaching. But, her conditioning changed immensely, having gone from a 93cm waist to an 86cm waist. We changed her macros once again to: Protein: 160g; Fat: 54g; Carbohydrate: 150g plus two higher calorie days: Protein: 160g; Fat: 77g; Carbohydrate: 240g.

Carolina, just like we wanted her too, ended her challenge, 12 weeks after she had started, weighing an average of 67,97kg, a weight that was very close to the one she had before her pregnancy.

The journey wasn’t Always easy, but Carolina persisted and never gave up. Her motivation really is praise-worthy, just as her work ethic.

A little extra: Carolina decided to continue this journey with us, having renewed her subscription, now to our 24-week Total Body Recomposition Programme. The pictures below show her condition after 20 weeks.

Now, after 34 weeks of coaching, Carolina presents these amazing results:

RELATED: NUNO SANTO’S 12 WEEK TRANSFORMATION!

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

We are here once again to share yet another amazing transformation! David Pereira! David subscribed to our 16 Week Summer Shape Programme. He had been training for a good few years, but he experienced great difficulty in packing on muscle mass.

As you can see from his initial pictures, our client displayed some excess body fat. So, we adopted a fat loss strategy for the initial phase, so that we could guarantee a good starting point for a lean bulk, leading to increased muscle mass.

RELATED: CLARA PÁDUA’S 12 WEEK TRANSFORMATION!

It’s important to refer that, just like in all our coaching programmes, our approach was progressive and envisioned sustainability and our client’s well-being. We always strive to create small and progressive caloric deficits.

We can also add that only after the 8^th week of coaching did we introduce dome HIIT cardio sessions, in order to decrease the deficit that we would need to create via food restriction. This way, Bruno was able to eat many more calories and still lose body fat.

So, in our coaching programmes, both caloric deficits via food restrictions and cardio are paired so that when we get to a point where it isn’t feasible to lower the caloric intake any further, we can add some HIIT cardio sessions to guarantee further progress, without our clients having to train as if they were going to compete in a marathon.

So, we started this journey off with a daily intake of 2000kcal (Protein-145g; Carbohydrate-230g (Fibre-25-40g); Fat-50g), plus an extra high calorie day at the end of the week, which combined with the remaining 6 days provided a daily average intake of 2200kcal. In this phase, not only did David start out losing weight very steadily, but he was also able to gain strength and improve his performance during training.

After 12 weeks, David has gone from weighing 72,2 to 71,1kg. But, he went from an 80cm waist to a 74cm waist! These are the types of transformations we encourage, where not only fat is lost, but strength is gained!

David’s caloric intake is still high, considering the amount of progress that he has made and the fact that he is already in his 12^th week of coaching (Protein-150g; Carbohydrate-150g (Fibre-25-40g); Fat-50g). We still keep the high calorie day at the end of the week.

At this point, David is about to end his Cut and will soon start a Reverse Dieting process, leading into a Lean Bulk!

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.

Here we are, once again, to share another of our amazing transformations, done by our client Clara Pádua. Clara started her journey with us weighing 59kg.

RELATED: MANUEL’S (38 YEARS OLD) 16 WEEK TRANSFORMATION!

Our approach throughout these 12 weeks was as follows:

• Clara’s initial daily intake was 1800kcal, with a high calorie day at the end of each week where she consumed 3200kcal, with no restrictions in terms of macro-nutrient split.
• From the second week onwards, a macro split was introduced, having started the following way: Protein: 145g; Fat: 49g; Carbohydrate: 195g, plus 2 high calorie days: Protein: 145g; Fat: 56g; Carbohydrate: 340g
• By the end of her 5^th week working with us, Clara weighed an average of 57,33kg, which was great for someone who was in so good a shape as Clara was.
• Incessantly following our instructions, Clara made it to her 9^th week of coaching now weighing an average of 57,7kg. Even though her weight average was higher than at 5 weeks, her condition was better than ever, being now more toned and defined.

Today is a great day to share Bruno’s transformation. So here you have it!
Bruno subscribed to our 32 Week Total Body Recomposition Programme, where he achieved these jaw dropping results in half that time.

RELATED: NATAMY’S 16 WEEK TRANSFORMATION!

• Here is the summary of our approach for your kind perusal:
  • Bruno started this programme weighing 80,6Kg and measuring 93cm around his waist. His initial macros were: Protein-130g; Carbohydrate-245g; Fat-50g, with a day where he consumed an extra 1400kcal.
  • After only 4 weeks, maintaining these macros, he was already weighing 76,3Kg and measuring 84cm around his waist.
  • By the end of this 16-week period, Bruno presented a new low weigh in of 70.4Kg and only 71cm around his waist
  • After 18 weeks, Bruno has already started a Reverse Dieting process where he is already eating more than he was initially. His macros now are: Protein-140g; Carbohydrate-300g; Fat-50g.

  
  

Bruno revealed great dedication and autonomy throughout the whole period for which we have been coaching him. He was able to lose a jaw-dropping 10kg and 22cm around his waist in only 16 weeks! Thank you, Bruno, for your dedication.

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

Once again, we are here to share a transformation of which we are proud, done by one of our most dedicated clients, Natamy!

Natamy subscribed to our 16 Week Summer Shape Programme, along with her husband. She had a very active and athletic past, but life went on and she got married and started working, ending up inevitably gaining excess body weight.

RELATED: PEDRO’S 16 WEEK TRANSFORMATION!

As you can clearly see in the initial photographs, Natamy was carrying some excess body fat, associated with a sedentary lifestyle and some unhealthy dietary habits. Our client deeply desired to transform her body back to what it had been. So, we adopted a fat loss strategy allied with a muscle strengthening protocol.

Since Natamy had not worked out for a few years and had quite a bit of excess body weight, she was able to put on some muscle and lose body fat at the same time, since we paired a slight caloric deficit with weight training sessions.

Just like in the rest of our coaching programmes, our approach was progressive and always envisions sustainability and our client’s well-being throughout her journey with us. We always strive to implement small caloric deficit and slowly progress into a more significant one.

We must refer that only from the 5^th week onwards, only because our client liked it very much, did we introduce some HIIT cardio sessions into her routine (two weekly sessions). This way, we were able to allow a greater caloric intake while still maintaining a caloric deficit.

RELATED: HOW TO MANAGE HOLIDAY WEIGHT GAIN?

Here is the summary of Natamy’s process:

• We started Natamy’s daily caloric intake at 1600kcal, with an extra high calorie day at the end of the week where she ate 3000kcal. This added up to a 1800kcal daily average intake per week. With these values, we were able to watch Natamy’s body change almost immediately. As the weeks went by, not only did she lose weight, but also increased her performance exponentially.
• After 12 weeks, her caloric intake is still the same. Adjustments were done to her workout programme and cardio sessions were added. Natamy is undergoing an incredible transformation, having lost 10kg and 20cm around her waist already! We are very close to the end of her coaching programme but progress never ceases to be made.

We want to thank Natamy for the dedication and commitment that she has given us and also for allowing us to share her transformation with you! We are sure that she will continue to progress and reach the goals she sets for herself!

We are proud to present our client Teresa’s transformation. She is 32, 160cm and weighed 56kg.

The journey began with 1600kcal, without any restrictions in terms of macros, plus one day at the end of the week where Teresa consumed 3000kcal, also without any macro restrictions.

RELATED: JOÃO’S 12 WEEK TRANSFORMATION!

Once the first week, the adaptation week, was done, we moved on to the following macro split:

Protein: 140g; Fat: 43g; Carbohydrate: 174g; Fibre:20-60g

2 high calorie days: Protein: 140g; Fat: 60g; Carbohydrate: 320g; Fibre:20-70g

After 6 weeks of coaching, Teresa’s weight was practically the same, but her body composition was quite different. She had gone down to 55,4kg.

After 12 weeks, her weight was still without significant change. Her average week weight was 54,76kg.

Her macros were:

Protein: 140g; Fat: 43g; Carbohydrate: 140g; Fibre: 20-60g

2  high calorie days: Protein: 140g; Fat: 60g; Carbohydrate: 200g; Fibre:20-70g

We have been coaching Teresa for 16 weeks now, who is weighing an average of 55,7kg and has never been in better shape.

The final results truly speak for themselves. We are now going to start a Reverse Diet process in order to increase Teresa’s metabolic rate and muscle mass so that we can, in the future, go through another fat loss phase where she will be able to eat many more calories and still lose weight, due to an increased metabolic rate.

When looking at this transformation, we ask that you bear in mind that Teresa underwent 16 weeks of work with hardly any change in weight. But, in terms of physical changes, the results are unbelievable.

We have to thank Teresa for her dedication throughout this coaching programme, as well as our congratulations on her transformation!

Another one. This time our incredible client, Hélder Simões!

RELATED: MARIANA’S TRANSFORMATION!

Hélder subscribed to our 16 Week Summer Shape Programme. He had been training for some time, but always in an inconsistent way, without any significant results.

As you can see from the initial pictures, our client presented some excess body fat. So, our initial strategy was centred around losing fat. We always included a weight training routine to maintain and maybe even gain some muscle in the initial stage of coaching. Even though it is almost impossible to promote anabolism and catabolism at the same time, there are cases where it is possible. For example, when one is very new to weight training. So, we were able to do a full body recomposition.

We must mention the fact that, just like in all of our coaching programmes, our approach is always progressive and always envisions sustainability and the well-being of our clients throughout their journey. We always strive to create slight caloric deficit so that we are able to progress with as little restriction as possible. So, until this point (8^th week), we have not resourced to any cardio whatsoever!

We started this journey with a caloric goal of 2000 daily calories (Protein-130g; Carbohydrate-245g; Fat-50g), plus our famous high calorie day, so that the daily average throughout a week was 2200kcal. Hélder weighed a little over 100kg (225lbs)

RELATED: CARLOS’S TRANSFORMATION!

After 8 weeks, Hélder is weighing 87kg! He went from a 100cm waist to 88cm! These are the type of transformations that we defend and encourage, following a moderate rhythm of progression, which in turn allows not only fat loss, but also an increase in strength, resistance and muscle mass in its early stage.

His values are still very high, bering in mind the progress he has made in 8 weeks: Protein-130g; Carbohydrate-200g; Fat-50g). We still use a high calorie day so that his daily average throughout the week is 2000kcal.

At this point, Hélder is in the middle of his journey with us and is still progressing at an excellent pace. He is very happy with the results, fruit of all his dedication and hard work.

Make sure you don’t miss his final transformation which will be posted at the end of his 16 week programme!

Today we are here to share Carlos’s incredible transformation. 38 years old, 166cm and started off with 72,3kg with the purpose of loosing fat during his first 16 weeks of coaching.

RELATED: MANUEL’S (38 YEARS OLD) TRANSFORMATION!

Carlos had already been training for 12 years, before working with us, even though he had been off training for the last 3 years (from 35 to 38).

Having all his information, we started his journey with a daily 2155kcal plus one high day per week where he consumed 3555kcal. His macros were divided as follows: Protein-145g Carbohydrate-270g Fibre-25-40g Fat-55g. His workout programme was a five day split focused on hypertrophy. We introduced cardio into his routine on his second week of coaching: 5 sprints rounds, twice per week. Currently he is up to 10 rounds, still twice per week.

RELATED: SUSANA’S 6 WEEKS TRANSFORMATION!

Throughout the course of 10 weeks we slowly lowered his carbohydrate intake until we reached 220g. When we reached this point, Carlos started to feel hunger and weakness in his day to day, since he has a very active lifestyle. So, we started increasing his carbs so that Carlos felt more satiety throughout the day. Since he was still in a caloric deficit, his weight loss was steady…here you have the result! With a solid 64,1kg and leaner than ever. Carlos’s coach told him with a playful tone “Carlos, all you have to do is get a few coats of tan and step on stage to win the whole thing”.

Now, the goal is to increase his calories very calmly so that he gains as little fat as possible.

Who said that you couldn’t have abs at 40? Only quitters. When we really want to achieve a goal, all we have to do is fight for it in order to achieve it! That’s it.

Afonso is living proof, he came to us with a very sceptical attitude. The first contact he had with his coach was not easy because Afonso really doubted our methods and thought about giving up.

“Afonso, I must ask you to trust our work because we have thousands of clients who follow our methods and are achieving incredible results. I guarantee that if you follow my every indication, you will also achieve incredible results.”

RELATED: MANUEL’S (38 YEARS OLD) TRANSFORMATION!

These were the words our Coach wrote after a few exchanged emails.

“Do you remember that I seriously thought about quitting the first week?? LOL!”

“Aged 40 and it’s the first time in my life I don’t have a belly! Hahahah!”

These were Afonso’s words after two months and three weeks of work.

The trick?

Finding your adequate caloric intake for weight maintenance and slowly reduce it, in order to lose fat and maintain as much muscle as possible. Four weight training sessions and two 17 minute cardio sessions per week was all it took.

There’s the recipe that worked for Afonso! After all, Afonso is going to make a killing at the beach and, what is most important to us, is that he is very happy with his body, more confident, feels well and is proud to take his shirt of at 40!