Lifestyle Prior To Change
What was your lifestyle prior to your transformation?
Less confident and being the last person chosen for school sports teams due to my physique.
What was your turning point?
Gaining confidence. Getting asked for gym advice all the time, and getting stares and people admiring.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
Caught gastro twice in the period of time I've been training and lost around 5kgs both times.
What was your transformation timeline?
- Milestone:53 kg, 17 year old, 2009 February.
- Milestone: 60 kg, 17 year old, 2009 December.
- Milestone: 71kg, 18 year old, 2010 September.
- Milestone: (Bulk) 81 kg, 19 year old, 2011 November.
- Transformation End: (Cut) 76 kg, 19 year old, 2011 December.
Kiko's Training And Cardio Approach
What was your weight training approach and split during your transformation?
To be honest at the beginning I had no clue what to do. In fact, at the start I was going gym no more then 3-4 times a month if that thinking it was still benefiting me. Soon as I changed this I started to see changes in my body. Different shapes, and starting to see size. And so did others.
When it comes to programs, you have realize it's split in three different categories. Beginners, intermediates and advanced. You can't take someone who has just stepped into the gym for the first time and expect them to do something that someone with experience could do.
Remember that everyone's body reacts differently due to experience, genetics and even age and weight. So when it comes to workout programs, make sure you choose the one that works best for your body, and eventually build up from there slowly.
Below is a program I have designed specifically for me and has worked out perfectly.
Monday - Chest. Sets and reps: I keep my body shocked and unaware of what's next all the time. I avoid the basic 8-12 reps, 3 sets and mix it up with supersets, drop sets and even lift heavy with less reps. This will keep the body shocked at all times.
Tuesday - Triceps.
Wednesday - Biceps.
Friday - Legs.
Please detail your cardio approach during your transformation?
To be honest throughout my bulk I didn’t bother doing any cardio. I played a lot sports as a teenager but as soon as I started lifting I gave it all up and concentrated on one thing. That was to succeed my gym goals. When I started cutting I got back into running and lost 5 kgs in matter of weeks.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- Shock your body. Don’t just stick to the ordinary 8-12 reps and 3 sets. Mix it up. One week supersets, drop set another week just lift heavy with low reps. Keep doing all this in random orders throughout your program.
- Sleeping and giving your body a rest is very important. It helps your body grow.
- Stick to basic supplements such as protein and creatine. No need for any misleading supplements telling you you're going to grow out of your shirt in a matter of weeks, etc.
How are you currently training, and has your training changed since the completion of your transformation?
Back to bulking after cutting for 2 – 3 months. Time to get pack on some serious size.
Kiko's Diet And Nutrition Approach
What was your diet/nutrition approach during your transformation?
At the start I wasn’t eating much and I wasn’t taking any supplements either. As soon as I changed all that I started to see big improvements in my body.
Can you provide us with a sample eating plan (please be specific):
When I'm bulking I don’t ever count my macros or calories, etc., due to my fast metabolism. I don’t put on much fat. When cutting, on the other hand, I specifically count my macros and calories. I don’t have a specific diet for cutting either. I just watch what I eat.
You just have to be smart about what you eat. Use common sense by avoiding all the junk foods, chocolate, lollies and your sodas.
Were there any diet/nutrition mistakes you made that you learned from?
Probably lack of sleep, not eating enough food.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Eat carbs around your workout.
- Eat more, period.
- Drink your protein, take your creatine. They're all going to benefit you.
Did you allow yourself cheat meals?
I don’t drink soft drinks nor do I eat chocolates and lollies.
What supplements did you use during your transformation?
Advice For Others
What are your best tips for someone looking to make their own transformation?
- If people put you down about your physique, use it as motivation to prove them wrong.
- Use it as constructive criticism rather than destructive, work on your faults.
- Remember nobody starts at their peak you have to work hard for it.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
That every time I go to the gym I'm one step closer to succeeding my goals. While others are sitting on the couch I'm getting one step closer to my peak physical appearance.
More From Kiko Dos Santos
What is your life like now that you’ve made a transformation?
Massive lifestyle change. I'm now more confident about my appearance, and in general.
What motivates you currently to keep improving yourself?
The more results I see, the more I crave
Anything else you would like to share?
I also do Youtube videos in my spare time. Check out the link below, cheers.
How can people contact you?