FAQ

The type of nutritional approach followed consists of a comprehensive and conservative food selection. We will always try to prioritize nutritional quality and adjust the quantity according to needs. Any pre-existing dietary restrictions and preferences will be taken into account and work will be done on improving bioindicators, physical performance and the general well-being that will be a natural by-product of everything else.

Em termos gerais, pode-se dizer que o treino é uma ferramenta insubstituível para estimular hipertrofia através da produção de tensão muscular, e reeducar o corpo a dar a devida vazão aos vários nutrientes ingeridos e ajudar a “olear a máquina” em termos de certas atividades biológicas que só advêm da atividade física (e.g. absorção de glucose por parte dos músculos sem necessitar de produzir insulina).

No entanto, aquilo que comemos consegue ser mais impactante na definição do nosso estado de saúde geral e no aprimoramento dos objetivos pretendidos. A nutrição é a fundação de qualquer jornada transformadora. Nos extremos, quer para alguém que está com excesso de peso ou para alguém que quer secar ao máximo para uma competição, é a alimentação que vai ditar grande parte dos resultados, sendo a especificidade do treino mais irrelevante.

Despite fasting being a super effective, practical and safe tool for resetting and boosting the metabolism, placing all expectations of fat loss on continued fasting until reaching the desired condition may not be the most reasonable option. The problem is not the loss of muscle mass, perhaps what came to your mind, but rather the involuntary changes (and beneficial, by the way) caused in the emotional, hormonal and digestive system that will force progressive adaptations to return to normal functioning. In such a critical period as the shredding phase, this can lead to a loss of motivation that not everyone is prepared to face.

Of course. All nutritional recommendations will take into account your dietary preferences and restrictions. The number of meals eaten per day, despite not being an indifferent aspect of the impact that the same food will have on the body, remains relatively flexible. While I'm a big proponent of intermittent fasting, I recognize the effectiveness of the frequent eating approach to achieving fitness and performance goals as I also followed that principle for many years. Nevertheless, it is always recommended to keep an open mind to new perspectives. Who knows, you might end up finding the answer to overcome a plateau that you had already considered chronic and genetic!

We are located in the surroundings of the municipalities of Oeiras, Cascais, Sintra and Mafra (Ericeira), but we can move anywhere within the district of Lisbon. Mário can welcome you to the Mr. Big gym, near Carcavelos. Please contact us directly to assess the best option for your case.

Great question. The individual nutrition plan consists of an initial assessment of the person's anthropometric status, goals, preferences and restrictions, and inevitably the available budget for food. From that point on, the customer is sovereign in taking the reins to make any adjustments they feel necessary. The 1-month nutritional follow-up goes through the same process and also has the same output, but adds continued special attention to updating some of the foods that need replacement due to some unknown food intolerance, lack of time to cook or any other reason that was not possible to check, as well as the adjustment of the amounts of some macronutrient as the results are achieved during this period of time.

If you've become aware of the benefits of fasting and are seriously considering doing it, congratulations for overcoming the 99% of the population who think they're not capable of doing such a thing. Fasting is super simple and accessible to anyone, however depending on the desired duration and the type of diet you've been following over time, some preparation may be highly recommended, not only to feel better during the fast but also to rip more benefits in the same amount of time. What does in deed require real preparation is how to break the fast! If you want a comprehensive guide with all the information you need, you can get the Fsting Program in the “Other services” section that will serve you for a lifetime. It is undeniable that the savings derived by food and health expenses greatly exceed the cost of the manual.

It depends! To answer this you will need to understand your current level, how many years of training you have, how rigorously you take training, rest and nutrition, etc. Overall, it takes a minimum of 4-5 years of a consistent and progressive regime for someone who has just started working out and aims to accomplish their muscular genetic potential. However, due to normal life constraints, it is more realistic for people to reach this peak after 5-8 years. The good thing about this is that the body responds logarithmically to the stimulus, which means that you will be able to see the most noticeable results within the first 2-3 years of training, and from there on it will be more perfectioning the details (which matter a great deal, by the way).

The FFMI had undergone an interesting study in the 90s where an exhaustive analysis was made of the anthropometric data of several Mr. America competitors before the emergence of anabolic steroids, and it was observed that the maximum value obtained was 25.4. Although knowledge about human physiognomy, nutrition and the advancement of supplements is undeniable, human genetics hasn't changed a bit. Having that said, it can be considered that something between 24-25 would be quite remarkable and possibly achievable FFMI values.

For the same reason that it is for a team of athletes, academics or any other occupation. Because effectively we all need to know how to have a harmonious relationship with food, and fasting is just one of the several forgotten aspects of this relationship. This seminar could serve as a teambuilding event that will leave everyone intrigued and excited to do something different with their lives. The benefits for the company can include a greater capacity for focus and motivation on the part of employees, replacing time lost in snack breaks with moments of constructive braistorming, or even a reduction in the monthly energy bill with savings in the air conditioning due to the metabolic tuning from better food choices. The person will never be the same after knowing a little more about what is going on around them when it comes to the impact of what one eats.