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.

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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.

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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.