We have the pleasure of sharing yet another amazing transformation with you, done by our client Nuno Santos.

Our approach, throughout these twelve weeks, was as follows:

• Nuno enrolled in our Summer Challenge weighing 94kg, so we started his daily caloric intake at 2000kcal.
• His evolution was almost immediate and after only 4 weeks, Nuno was already weighing an average of 90,23kg. Incredible progress. At this point, his macros were: Protein: 155g; Fat: 58g; Carbohydrate: 230g, plus 2 higher calorie days: Protein: 155g; Fat: 72g; Carbohydrate: 350g
• By the end of his 9^th week of coaching, Nuno presented an 89,26kg weight average, being in a condition far superior to the one he started out in. The fight went on.
• By his 10th week, we changed his macros to: Protein: 155g; Fat: 58g; Carbohydrate: 210g, with no higher calorie days.
• The final result, after 12 weeks of dedicated work, was an 88,82kg average, 6kg less than when Nuno started.

We remind you that throughout the whole of this process, Nuno 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 Nuno, 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.