Here’s another success case, Marco Batista. Marco subscribed to our 16 Week Summer Shape Coaching Program, with the goal of losing body fat.

The work that Marco did in 11 weeks was incredible, and it’s a great pleasure for us to share his transformation with you.

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Our approach throughout the 11 weeks was as follows:

• Marco is 36 years old, is 1,81m tall and started his Summer Shape coaching program at around 97kg.
• As usual with Team Transformerz, Marco’s first week had 6 2200 calorie days and one 3600 calorie day. This is so that our clients have an adjusting phase, so that the shock of counting macros isn’t as great.
• At the end of his 5^th week, Marco presented an average of 92kg. His loss was quite fast, so it was necessary to slow down the rate of loss. But, Marco started off with quite a lot of excess fat for his stature, in these cases it’s normal for the rate of loss to be higher.
• From the 8^th week onwards, his weekly macros were 180g of Protein, 60g of Fat and 240g of Carbs, making up for a total ok 2200kcal with an addition of 2 “high” days of 3000kcal (Protein: 180g / Fat: 76g / Carbs: 390g).
• At the end of the 11^th week, Marco presented an average of 88kg. At this point, Marco is eating around 2000 daily calories (Protein: 180g / Fat: 58g / Carbs: 180g) plus 2 “high” days of 2700kcal ( Protein: 180g / Fat: 74g / Carbs: 330g).

This approach allowed Marco to lose 9kg in 11 weeks, which represents a weight loss rate of 0,8kg per week. It was possible for Marco to lose fat at this rate without losing excessive muscle mass, as you can see in the pictures.

We remind you that throughout this process, Marco hasn’t done a single cardio session. All of his loss was based on food reduction and weight training. In addition, only now in his 11^th week did we introduce an abdominal training routine.

At Team Transformerz, just like we did with Marco, we don’t prescribe long, useless cardio sessions, that are only useful to degenerate your mind and physique, making all of the process become inconsistent and impossible to maintain long term. So, in our coaching programs, food restriction and cardio are allied in a way that we only introduce them when necessary. Cardio is usually introduced in a HIIT form, so that our clients don’t have to spend many hours in the gym, and are able to not undergo hunger and train as if they were to run a marathon.

Cardio is the weapon we like to use last. This way, we don’t excessively increase the caloric deficit created in the diet up to a point that makes the clients develop an eating disorder. Cardio is only used to increase calories spent, daily, by our clients creating an even bigger deficit without having to cut calories.

At this point, after 11 weeks of coaching, Marco is close to the finish line. In these 5 following weeks, there’ll be a continued focus on fat loss and abdominal work.

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Here’s Marco’s testimonial:

Team Transformerz has to thank Marco for his patience and trust in our work methods. It’s a huge pleasure to work with clients as dedicated as Marco, especially when they can achieve their goals! Thank you Marco!

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