David Pereira (12 Weeks)
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.
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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 8th 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 12th 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.