Clara Pádua (12 Weeks)
Here we are, once again, to share another of our amazing transformations, done by our client Clara Pádua. Clara started her journey with us weighing 59kg.
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Our approach throughout these 12 weeks was as follows:
- Clara’s initial daily intake was 1800kcal, with a high calorie day at the end of each week where she consumed 3200kcal, with no restrictions in terms of macro-nutrient split.
- From the second week onwards, a macro split was introduced, having started the following way: Protein: 145g; Fat: 49g; Carbohydrate: 195g, plus 2 high calorie days: Protein: 145g; Fat: 56g; Carbohydrate: 340g
- By the end of her 5th week working with us, Clara weighed an average of 57,33kg, which was great for someone who was in so good a shape as Clara was.
- Incessantly following our instructions, Clara made it to her 9th week of coaching now weighing an average of 57,7kg. Even though her weight average was higher than at 5 weeks, her condition was better than ever, being now more toned and defined.
We remind you that throughout the whole of this process, Clara 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 Clara, 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.