Macronutrients

Macronutrients are what your food is made up of and there are 4 different types:

Essentail macronutrients:

  1. Protein- think rebuilding and recovering

  2. Fats- absorbs vitamins essential for survival

    Non-essentail macronutrients:

  3. Carbohydrates- fantastic for performance and accelerating recovery

  4. Alcohol- makes you do stupid things


Only look into macronutrients once you are hitting your calorie target regularly for at least 21 days.

Depending on your goal your macronutrients will vary.


First, which BODY-TYPE do you most relate to:

Mesomorph

The main characteristics are:

·      Naturally lean.

·      Naturally muscular.

·      Naturally strong.

·      Medium size joints/ bones.

·      Wider at the shoulders than the hips – i.e. chest dominates over abdominal area.

·      Broad/ square shoulders.

·      Female mesomorph: defined hourglass figure.

·      Male mesomorph: V or rectangular shape.

Ectomorph

The main characteristics are:

·      Skinny.

·      Small joints/ boned.

·      Long arms and legs.

·      Linear physique – “ruler body shape”

·      Small shoulders.

·      Lightly muscled.

·      Small chest and buttocks.

·      Low body fat (without exercising or following low calorie diets)

Endomorph 

The main characteristics are:

·      Slow metabolism.

·      Gain weight easily.

·      Lose weight slowly.

·      Good ability to gain muscle.

·      Excellent digestive system.

·      Slow digestion.

·      Highly efficient nutrient absorption.

·      Excellent tolerance to fasting.

·      Larger frame.

·      Holds higher levels of fat.


Macros:

By goal                       By body-type:            

Muscle gain              Mesomorph              Ectomorph               Endomorph

Carbs: 40-60%        40-50%                      45-55%                      30-40%

Fat 15-25%               15-25%                       10-20%                      20-30%

Protein 25-35%        25-35%                       25-35%                      30-40%

Maintenance                                    

Carbs: 30-50%        30-40%                      40-50%                      20-30%

Fat 25-35%               30-40%                      15-25%                      30-40%

Protein 25-35%        20-30%                       25-35%                     30-40%

 Fat loss                      

Carbs: 10-30%          20-30%                      30-40%                      10-20%

Fat 30-40%               30-40%                      15-25%                      30-40%

Protein 40-50%        30-40%                      35-45%                      40-50%