Nélio (16 Weeks)

September 2, 2017 by Team Transformerz

Nélio subscribed to our Summer Shape Programme in order to lose body fat and still maintain muscle mass. As usual, the approach taken was very progressive, envisioning sustainability.


Nélio started out weighing 74,7kgs and measuring 81cm around his waist. While working with him, we were able to get him down to 66,77kgs and 75cm around his waist, adding up to a total loss of 7,9kgs and 6cm. His caloric intake was considerably high throughout the whole process, even in toward the end. The least Nélio was eating was: 165g Protein, 180g Carbohydrate and 50g Fat, during the last two weeks of his cut. We are now Reverse Dieting, working towards muscle gain.

We remind you that throughout the whole of this process, Nélio didn’t do a single cardio session. We resourced only to adequate nutrition and consistent weight training sessions.

In our Team, just like we did with Nélio, we don’t prescribe long, useless cardio sessions, that only serve the purpose of chipping away at our mind and/or physique. They end up making the whole process inconsistent and impossible to tolerate and maintain for an extended period. In our coaching programmes, both caloric deficits and cardio are balanced so that if we have reached a point where it isn’t viable to go any lower in terms of our clients’ caloric intake, we are able to implement some high intensity cardio sessions to further extend the deficit. This way our clients don’t have to experience hunger, nor do they have to train as if they were going to compete in a marathon.

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.

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Team Transformerz promotes a nutritional orientation approach that is both balanced and flexible, without fixed plans or restricted timetables. This way, everyone manages their meal plan each day, adapting it to his/her routine and preference!

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