We are here today to introduce our client, Gonçalo!

Gonçalo subscribed to, along with his brother, our 12 Week Program. Both of them joined us with an extremely dedicated and ambicious atitude!

Gonçalo’s main goal was to achieve as much definition as possible. He had already been training for a few years, but always with interruptions. He had done several types of training, including Crossfit and home workouts including Calisthenic work.

As you can see from his initial pictures, Gonçalo’s conditioning was already pretyy good. He had a decent amount of muscle mass and a relatively low body fat percentage. What he lacked was that push to go the extra (which is the hardest) mile, taking his physique to quite a different level.

Along with his main quest to lose body fat, Gonçalo also wanted to learn more about macro-nutrient counting and about which split should be used regarding the total caloric amount. He wanted to understand more because he had already tried to follow a diet plan with some success, just not as much as he was looking for.

In his specific case, our approach was a little more aggressive than what we usually advise but, given the circumstances and Gonçalo’s 8-week goal, we opted for a larger caloric deficit. But, no cardio was prescribed. Throughout the 8 weeks, Gonçalo only did cardio in the typical sense twice, since he participated in a sporting event. Still, our strategy was progressive and sustainable, always envisioning our client’s well-being along this journey.

Here is a small summary of our approach:

• We started his 1^st week of coaching with a daily 2000kcal intake (Protein-130g; Carbohydrate-245g (Fibre-25-40g); Fat-50g), along with a high calorie day at the end of the week, which gave him a daily average intake of 2200kcal. In this phase, not only did Gonçalo start losing weight very slowly, but he also increased all the loads in his workouts, having increased both his strength and his performance.
•  After 4 weeks, half way through this journey, we slightly reduced his carbs to 225g per day. In the last week, just to add the final touch, we reduced his carb intake once again, as well as reducing his fat intake.
• After 8 weeks and having finished his coaching programme, Gonçalo went from 70 to 67kg, and his waist went from 84 to 77cm! Even though it was quite a quick transformation, we maintained a moderate pace, enabling not only fat loss but muscle maintenance.

We must mention the fact that Gonçalo’s results were only achieved in such a short period of time because he was already in a very good condition to start with, along with his dedication and extreme commitment, never having failed while following instructions!

On behalf of the whole Team, we want to thank Gonçalo for letting us share his fantastic transformation!