Rui Brito (9 Week)

October 5, 2017 by Team Transformerz

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Rui Brito, 76kg (initially), 175cm, from Cap-Vert. Here is the intro.

Rui came to us with the goal of losing body fat. ” My goal is to have a more “fitness” like physique, better developed instead of a huge body”;
“I want to get rid of all the body fat that has been tormenting me for quite some time”. These were Rui’s words. Well, the trick was to begin with 2400kcal per day, plus an extra higher calorie meal per week, always under control.


We gradually lowered Rui’s caloric intake, as we should, in order to preserve as much muscle mass as possible throughout his caloric deficit. We are now around 2200kcal per day. This point marked the end of Rui’s cutting phase. He did 5 weight training sessions per week, plus two 20 minute cardio sessions. That was all.

Being now at 70kg, the magic formula has been found. The results speak for themselves: he was able to maintain his muscle mass and shred all the unwanted body fat,
We know that he might have been blesses with genetics, but he still worked hard for what he was able to achieve!

Great job Rui!

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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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