LOSE FAT · BUILD MUSCLE · LIVE LONGER · LIVE BETTER

The process is simple,
when you know what you're doing.

Ongoing coaching, built around you. A diet and training plan, regular reviews and direct access to me, so you get where you want to be and keep the results.

Tell me more →

Years of experience

Transformations

T3 TIAGO

PROOF, NOT PROMISES

10,000 transformations don't happen by luck.

Every tile in this mosaic is a person who decided to change. Here are just a few examples.

Complete body recomposition, with ongoing coaching.

Muscle gain while keeping definition.

Sustained fat loss, without extreme diets.

RESULTS

What people who've been through it say.

Mariana C.

⚖️ Weight loss · −9kg

Tiago I just weighed myself and I've lost 9kg since we started. never thought I could do it without going hungry. seriously thank you for never giving up on me 🙏

and the best part is it doesn't even feel like a diet. I just eat well

4 months of coaching

Rui P.

🏖️ Body recomposition · Confidence

went to the beach with my kids and for the first time in years I took my shirt off without thinking twice. sounds silly but for me it was huge

thank you, honestly. not just for the physique but for the confidence that came with it

5 months of coaching

Sara F.

⚡ Energy · Working mum

honestly what really changed is the energy. I get home after work and still have it in me to play with my daughter. before it was straight to the sofa

she even said "mum you're more fun now" 🥲 that was worth more than any number on the scale

4 months of coaching

João M.

🤝 Support · Consistency

what I appreciate most is knowing I can count on you. it's not just sending a plan and disappearing. I show up with a question at any hour and there's always an answer

that makes all the difference when motivation dips. knowing I'm not alone in this

3 months of coaching

André C.

📱 Energy · Family and work

I have a really demanding routine between work and the kids and always thought I had no time for this. Tiago showed me there is always a way without turning everything upside down

5 months in and I can keep up with my kids in everything without running out of steam 💪

5 months of coaching

COACHING

I'm with you.
From start to finish.

Full Coaching

It's not just a plan: it's all the guidance you need throughout the process. Reviews every 8 or 15 days and direct access to me.

Initial video call to set goals and strategy
Diet plan and training plan included
Programme reviewed and updated every 15 days
Continuous adjustments as you progress
Daily support for any questions
An approach adapted to you: some people need a brake, others need a push
Access to an app to follow your plan
Recipes to make day-to-day life easier

→ The diet plan is developed together with a nutritionist, but all communication with you (questions, adjustments, follow-up) happens directly with me.

Before you go ahead, I want to understand your context and make sure I can genuinely help you. Filling in the form is the first step.

I want to start →

The process is simple,
when you know what you're doing.

Years preparing athletes. Now at your service.

10,000 transformations don't happen by luck.

What people who've been through it say.

I'm with you.
From start to finish.

Full Coaching

All of this reaches you in one app.

Tell me what you need
and I'll handle the rest.

The process is simple,when you know what you're doing.

Years preparing athletes. Now at your service.

10,000 transformations don't happen by luck.

What people who've been through it say.

I'm with you.From start to finish.

Full Coaching

All of this reaches you in one app.

Tell me what you needand I'll handle the rest.

The process is simple,
when you know what you're doing.

I'm with you.
From start to finish.

Tell me what you need
and I'll handle the rest.