We proudly present our client, Sandra Sandra. Sandra started her journey with Team Transformerz weighing 66,6kg.

Here is the approach we took throughout these 12 weeks of coaching:

• We recommended Sandra start with 1600kcal per day;
• After 5 weeks, Sandra presented a weight average of 65,5kg. It isn’t a huge diference from where we had started, but her body had already changed immensely. Here, her macros were: Protein: 140g; fat: 48g; Carbohydrate: 150g, plus two higher calorie days: Protein: 140g; Fat: 60g; Carbohydrate; 200g;
• 5 weeks later, by the end of her 10th week, her average weight hadn’t lowered very much, just down to 65,16kg. But, once again, her body was unrecognizable.
• Here is Sandra, weighing an average of 65kg. As you can see from Sandra’a conditioning, what she needed was not a cut, but an increase. So, in her 12th week, we started her Reverse Diet, changing her macros to: Protein 140g; Fat: 50g; Carbohydrate: 190g, with no higher calorie days.
  

The transformation speaks for itself. And regarding her weight…well, we just want you to understand that weight really matters very little.

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