THE YARD GYM
6 WEEK CHALLENGE
MACROS
MACROS REFER TO CARBOHYDRATES, FATS, AND PROTEIN — THE THREE MACRONUTRIENTS THE BODY REQUIRES IN LARGE AMOUNTS TO MAINTAIN ITS STRUCTURE AND OPTIMISE SYSTEM FUNCTIONS.
Focus on carbohydrates and fats to support energy.
PRE-WORKOUT
Prioritise carbohydrates and protein to replenish energy stores and aid recovery.
POST-WORKOUT
When setting any fitness goal, start by controlling your overall calorie intake, followed by ensuring adequate protein consumption. The remaining calories can be distributed between carbohydrates and fats based on personal preference.
30-35% protein 40-45% carbohydrates 25-30% fats
A general guideline for daily macronutrient distribution is:
PROTEINS
• Provides energy • Supports brain function • Includes whole grains, fruits, vegetables CARBOHYDRATES
• Builds and repairs tissues • Essential for muscle growth • Found in lean meats, legumes, eggs
• Supports cell growth • Provides long-term energy storage • Includes healthy sources like avocados, nuts, olive oil FATS
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