João subscribed to our cutting program, Summer Shape. The approach on his transformation, like in all the transformations we do, was as progressive as possible so that we were able to maintain as much muscle mass as possible while still eliminating body fat.

RELATED: THE ADVANTAGES OF FLEXIBLE DIETING!

João didn’t have a lot of body fat to begin with, but his goal was still to get as lean as possible while maintaining the most muscle possible. Said and done, as you can see in the pictures!

• Our approach throughout these 16 weeks was as follows:
  • João started with 76,1kg and an 82cm waist;
  • On the third week, he had 2cm less on his waist and was weighing the same. His macros were: Protein: 195g Fat: 70g Carbs: 400g plus two “high days” of: Protein: 160g Fat: 78g Carbs: 400g;
  • After the sixth week, João already presented an average of 75.4kg with 78.64cm on his waist. Macros were: Protein: 195g Fat: 70g Carbs: 410g;
  • Losing a total of 3,8kgs and 5,5cms on his waist, João now weighs 72,3kg and has a 76,5cm waist.

RELATED: JOÃO RODRIGUES’S 4 WEEK TRANSFORMATION

We remind you that throughout this process, João only did cardio in the first 2 weeks (twice). Throughout the whole of the 16 weeks all we used was a balanced diet and consistent weight training.

At Team Transformerz, just like we did with João, we don’t prescribe long, useless cardio sessions that are only good to damage your well-being and your physique, making the whole process inconsistent and impossible to maintain long term. So, in our programs, cardio and nutrition cuts are managed in a way that cardio is only introduced if strictly necessary, when it’s no longer feasible to continue to cut food, so that our clients don’t undergo hunger or train as if they were to run a marathon.

So, if you’re interested in doing as João did an getting started on your transformation, get in touch with us through our Contacts page.