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Dário Alves (16 weeks)

October 12, 2016 by Team Transformerz

Once again we share the transformation of another one of our clients Dário Alves. When Dário approached us he already knew how to count macros, but used a more restrictive concept regarding food types, he didn’t apply “our” concept of flexible dieting. Despite this having made our work easier, what made it even easier was the fact that Dário had been in a caloric surplus (bulk) when he approached us.

SEE ALSO: THE BEST TIPS TO CONTROL HUNGER!

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Dário’s goal was to do a body recomposition, which encompasses bettering his physical condition along with an increase in muscle mass. Being so, it is always necessary to have 2 phases in this process (one of cutting and one of bulking). So, in a case like Dário’s who came from a caloric surplus, we opted to straight away with the cutting phase, without “wasting” time increasing calories to increase his metabolism (contrary to what was done in Selmo’s transformation, como podem ver através deste link). This not only helped Dário to maintain a high caloric consumption throughout his cutting phase without having to implement an extreme caloric deficit (an approach we are totally against), but also allowed us not to introduce cardio in his routine (cardio is always a weapon that we like to use as a last resort, so that we don’t excessively increase the caloric deficit, which will make it impossible to maintain for an extended period of time. We only use cardio so we increase caloric expenditure so that with the same calories we are already consuming, we proceed to get leaner).

Contrary to common belief, when we are in a caloric deficit our metabolism can keep up with up physical efforts much better than with macro nutrient cuts (food reduction). For example, when we train biceps in a week and we use 12kg for curls, after X amount of weeks we will have to use 14kg to feel the same amount of tension. The same happens when we introduce cardio and create a caloric deficit in our energetic balance, because our metabolism will quickly catch up to that deficit (transforming that deficit into our maintenance calories, eliminating fat oxidation).

So, it’s easier for our body to adapt to calories spent in a cardio session than a macro reduction (as you can commonly see in people who go jogging regularly and present a very poor physical condition). What we mean is that with us you will always follow the smarter path without any unnecessary efforts, so that we optimize your results for the longest time possible!

SEE ALSO: DON’T TRAIN YOUR EGO!

At this point, Dário is still in a cutting phase and consuming 190g of protein, 270g of carbs (25 to 45g of which fiber) and 60g of fat without restricting any food types.

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We still don’t know when we’re going to introduce cardio in his routine, because his current caloric deficit is still producing results and his work activity level is quite demanding. Later on we will share the final result of his cut, so stay alert. But don’t expect to see “stage” condition because that’s not Dário’s goal.

To get to know our work methodology, so you know what you need to do to get started on your transformation, get in touch with us through our Contactos 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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