Justin Romaire is the host of CBG Radio. He has his masters degree from Yale University and has been nutrition coaching for over 10 years. Consistency Breeds Growth (CBG) is an online nutrition company that helps you crush your WODs while looking, performing and feeling confident in your own skin without tracking macros.
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Cycle Syncing While Doing 4-5 WODs per week!
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Welcome back to CBG Radio! This episode will be geared more towards our female followers; as today we'll be talking about nutrition as it pertains to the menstrual cycle. It's no surprise that this process has a significant impact on the body, and that means your nutritional needs will change as well. Join Coach Justin as he breaks down each phase …
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Supplements Exposed: The Best, The Worst, and What to Skip!!!!
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Time Stamps: 0:00 - Introduction 0:41 - creatine 1:12 - Branch chain amino acids 1:53 - Caffeine 2:25 - Electrolytes 2:57 - Collagen 3:45 - Whey protein 4:36 - Vitamin D 5:09 - Gatorade 5:58 - Tart cherry juice 7:09 - Extreme endurance 8:21 - Beta alanine 8:50 - Casein protein Welcome back to CBG Radio! Today, we're diving into an important topic f…
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What Greg Glassman Gets WRONG About Nutrition
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Welcome back to CBG Radio, today we're gonna be tackling a rather controversial subject. Now, while it's never our intention to attack another individual or methodology - Coach Justin and the CBG team are committed to providing the most accurate information on nutrition for athletes, and that sometimes includes breaking down the issues with another…
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Why and HOW More Workouts Won’t Get You the Body You Want (and WHAT Will)
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Adding extra WODs or runs won’t get you the results you’re after. Today, Coach Justin breaks down why more exercise isn’t the answer and what will really help—like focusing on nutrition, building muscle, and boosting your metabolism. Learn how your body burns calories and how simple changes can make all the difference. 00:00-00:48 E.A.T of Workout …
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Why and HOW to incorporate a "Cheat Meal"
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"Cheat meals" (or 'recovery meals' as they're known at CBG), are usually seen as exactly that - a 'cheat', or something that you really 'shouldn't' doing. But actually, incorporating a recovery meal into your nutrition plan can actually make a huge difference in your consistency. Today Coach Justin is gonna go over what a recovery meal is, how to i…
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How James Sprague Won The CrossFit Games WITHOUT Tracking Macros
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CBG Radio is officially back! Now that the CrossFit Games have wrapped up, the CBG team would like to congratulate the champion James Sprague and all of the incredibly talented athletes that competed this year! If you've been following our content for a while now, you might already know that many of these athletes - including James - were able to a…
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Have you ever been partway through your workout routine, and suddenly ran out of energy sooner than usual? Maybe you've noticed inconsistent energy levels throughout the day, or that you tend to load up on nutrients at one point while fasting for the rest. The issue is your nutrient timing: Ensuring that you're giving your body the proper amount of…
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Branch Chain Amino Acids (Also known as BCA) is yet another supplement that promises to provide more benefits than it actually does. In this episode of CBG radio, coach Justin will be going over why BCA is practically useless for those doing 4-5 WODs per week, and how you can get the same benefits it promises through other means. 00:00 - Intro 00:3…
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For many years, the "Paleo Diet" has been one of the most popular fad-diets for people looking to eat healthier and lose weight quicker. However, restrictive diets like this have been proven to not only be inefficient, but actively detrimental to athletes attempting to lose body fat AND gain muscle. Today Coach Justin will be going over why Paleo i…
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Why Ozempic is NOT a Miracle Weight-Loss Drug
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Ozempic has gained a lot of attention recently for it's ability to assist with losing weight relatively quickly. Originally an injection used to treat blood sugar irregularities, people have taken to using it's appetite-suppressing side affects to see faster results at the gym. However, today Coach Justin is going to break down another fad diet and…
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Why Tracking Macros is NOT Sustainable
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When looking to reach body re-composition, or lose weight & gain muscle in general, it's often repeated that tracking your macros is the MOST important thing you could be doing - when in reality, oftentimes the opposite is true. In this episode of CBG radio, Coach Justin will explain why tracking macros is NOT sustainable; and might even end up doi…
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Body Recomposition (The Swole-ly Grail!)
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Body re-composition, for a very long time, was thought to be impossible for people who weren't genetically "gifted". People also thought that tracking macros was sustainable for a long time, but if you've been following CBG for a while now you know that you can CRUSH WOD's without tracking macros. The fact is body re-comp is not only possible, but …
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Welcome back to CBG radio, in this episode Coach Justin goes over his experience assisting Danielle Brandon with her nutrition strategies leading up to (and during) semi-finals. If you've ever wondered how competitive CrossFit Athletes prepare for their big events and you want to know how to start incorporating those strategies into your own routin…
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The Science of Skinny-Fat (And How to Change It!)
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When you think of somebody as being "in shape" or have a "healthy" body type, chances are your picturing the classic lean-toned body with slim but muscular arms & legs and a flat stomach. However this isn't the only way somebody with a healthy body fat percentage can look, oftentimes it manifests as the body composition commonly known as "skinny-fa…
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How to NOT Lose Your Next CrossFit Competition
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In the next 3-4 months there are several CrossFit competitions - ones that YOU want to place first in. Problem is everybody else who showed up wants the same thing, but luckily there are specific strategies you can be using to give you the edge over the other competitors. In today's episode of CBG Radio, Coach Justin will be going over some of the …
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Creatine MYTHS Vs. FACTS - Why Creatine is the BEST Supplement for CrossFitters!
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If your active in any area of fitness, you've probably heard countless things about one specific supplement: Creatine. Chances are you either know somebody who swears by it and claims it's a major boost, or someone who can name 100 reasons why you should never touch it. But what is Creatine? What benefit to my workouts can it provide? How can I tel…
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How to Grow A CrossFit Bubble Butt (Simply)
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Welcome back to CBG Radio, where this week we're breaking down the BEST ways to make your booty bigger in as little as 60 DAYS! If you want your CrossFit workout to have you LOOK as good as you FEEL, then tune in to this episode & let Coach Justin teach you how to get the booty you're looking for! 00:00: Intro 00:39: Starting With Nutrition 00:55: …
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The 4 WORST Diets if You're Doing 4-5 WODs Per-Week
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Today on CBG radio, we'll be taking a closer look at 4 diets that just aren't cut out for CrossFit. While strategies like Intermittent Fasting, Paleo or Keto diets may be helpful for losing weight - that doesn't necessarily help you crush your WODs, and coach Justin is here to tell you exactly why. 00:00: Intro 01:23: Discovery of (Intermittent) Fa…
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Debunking The Five Craziest CrossFit Nutrition Myths!
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There are hundreds, if not thousands, of myths surrounding all areas of physical fitness - whether it's fad diets, snake oil supplements, or bogus "tricks" to losing weight fast. CrossFit is no different, so today on CBG radio we'll be looking at some of the most common myths that get passed around the CrossFit gym - and why they don't hold up to c…
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9 Nutrition Methods to Make You LOOK Like You CrossFit!
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Summer is around the corner, which means it's more important than ever to LOOK like you've been crushing WODs! When it comes to getting the visible gains you're looking for, grinding 24/7 at the gym isn't gonna cut it - you need to fix what's on your plate too. In this episode, we'll be going over 9 nutrition tips that will not only give you better…
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Welcome back to CBG radio, today we're going over some of the ways CrossFit provides a different training style than bodybuilding - and can often be MORE beneficial overall. Are you interested in CrossFit but unsure if it can provide similar gains? Looking to see which workout style fits your goals? Existing CrossFit athlete looking for validation?…
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How We Help CrossFitters Quit Tracking Macros
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Welcome back to CBG Radio! In Today's episode, we go over how our coaches get athletes to quit tracking macros. Tracking macros for every single meal is a HUGE gate for many would-be CrossFitters; It's annoying, it takes the joy out of food & eating, and it feels awful. We're gonna show you how our coaching model trains you to quit thinking about n…
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Lose Body Fat & Lean Out Without Getting Weak!
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Struggling to lose body fat and lean out WITHOUT losing the strength you've worked for? In this episode of CBG Radio, we're giving you tips on how to tone your body while still maintaining that muscle! 00:00 - Intro 00:53 - CrossFit Open 24.1 Overview 03:05 - Losing Body Fat Without getting Weak Introduction 03:45 - Tip # 1: Don't Lose Body Fat Too…
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The Best Nutrition Strategy for the Open
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The Crossfit Open is just around the corner and here is how you can prepare yourself for this years Open! 0:39 - Brief word from our Sponsor “Benchmark Coffee” use code “CBG” for 10% of your order! 1:29 “Do Not Dos” 1:41 No New Supplements 2:27 No New Diets 2:44 No Sudden Food Introductions 3:30 No Calorie Deficits! 4:00 Understand your Protein and…
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Bodybuilding is dead. Do CrossFit instead!
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CBG Family welcome back to another episode of CBG radio, today we will be discussing WHY CROSSFIT IS SUPERIOR TO BODYBUILDING. THE PROS, THE CONS, AND WHY WE HERE AT CBG BELIEVE THAT CROSSFIT IS THE PREFERRED FORM OF FITNESS TO BODY BUILDING. 0:00 Intro 0:50 Why bodybuilders pick on crossfit athletes 1:18 Reason #1: Crossfit is Functional 2:27 Reas…
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CBG Radio Episode 115- Does Crossfit Games Athlete James Sprague Track Macros?
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How do you find Balance as a Crossfit Athlete? How does one go from Skinny to a Crossfit Athlete? What separates a regular Crossfitter from a Games Athlete? Tune into episode 115 with James Sprague, a CBG Veteran as we discuss all of these topics and more! 1:18 How do you find balance in life (as an athlete) 1:47 Keys to Success 2:29 A helpful ment…
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The ONLY Supplements YOU need! (If you are doing 4-5 WODS/week)
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If you are struggling to see results at your box, maybe you should dive deeper into your current supplements! In today's episode we do exactly that. We discuss the 5 supplements that YOU need to be taking with a bonus 6th Supplement. In the later half of the Episode we answer YOUR nutrition questions so stick around! 0:13 Introduction (Today's topi…
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Horrible Nutrition Mistakes If You’re Doing 4-5 WODs Per Week
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Horrible Nutrition Mistakes If You’re Doing 4-5 WODs Per Week In this episode, I sit down and talk about 5 horrible nutrition mistakes you can make. I also answer questions you have asked. Episode Summary 1:56 Introduction 2:20 Mistake 1: Intermittent Fasting 5:20 Mistake 2: Not Taking Creatine 6:14 Mistake 3: Not Drinking/Eating Intra Workout Carb…
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10 Things You Need to Know About Your WOD Nutrition
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10 Things You Need to Know About Your WOD Nutrition In this episode, I sit down and talk about 10 things you should know about your WOD nutrition. I also talk about why these things are important. Episode Summary 0:56 Introduction 1:43 Number 1: Protein 3:33 Number 2: Creatine 5:30 Number 3: Don’t Track Macros 6:48 Number 4: Focus On Nutrition 8:40…
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WODs and The Weekend In this episode, I sit down and talk about how to avoid and fix weekend failings. I talk about how to get ahead of the weekend failings. Episode Summary 0:56 Introduction 1:39 How to Handle Social Settings 4:00 Relaxing and Unwinding Tips 8:07 Habit Bundling 9:11 Emotional Triggers 11:28 Cheat Weekend 14:06 Lack of accountabili…
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Building Habits Without Tracking Macros
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Building Habits Without Tracking Macros In this episode, I sit down and talk about how to build habits to crush your WODs. I talk about how to get these habits without tracking your macros. Episode Summary 1:00 Introduction 3:08 Why are habits important? 6:11 Example of habit building 8:55 What habit building skills do we have in our life to fit ou…
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Client and Coach Roles in Nutrition Coaching
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Client and Coach Roles in Nutrition Coaching In this episode, I sit down and talk about the different roles in nutrition coaching. I discuss the different responsibilities of both client and coach in nutrition. Episode Summary 1:20 Introduction 2:35 Self accountability 5:50 Challenges of self accountability 8:11 How can your coach help? 12:55 Commu…
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How to Eat Around Your Menstrual Cycle If You Do 4-5 WODs Per Week
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How to Eat Around Your Menstrual Cycle If You Do 4-5 WODs Per Week In this episode, I sit down and talk about nutrition during menstrual cycles. I discuss how you should eat during the different times of your cycle. Episode Summary 1:00 Introduction 2:30 Why you should eat based on your cycle 3:50 The follicular phase nutrition 7:11 The luteal phas…
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Macros vs No Macros with Cheryl Nasso In this episode, I sit down with Cheryl Nasso. We discuss nutrition, crossfit, and our backgrounds. Episode Summary 0:47 Introductions 3:03 How did we get into Cross Fit? 4:36 What got us into nutrition coaching? 8:40 Thoughts on different diets for Cross Fit 11:36 Macros 24:47 Common things people are looking …
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Stay on track with Your CrossFit Nutrition - CBG Coach Maddie Medina
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Stay on track with Your CrossFit Nutrition - CBG Coach Maddie Medina In this episode, I sit down with Maddie Medina. We discuss resilience and how to stay on track with your nutrition without sabotaging yourself. Episode Summary 1:00 Guest and Topic Introduction: Maddie Medina 3:30 Self Sabotage 8:50 “Forbidden” Foods 13:07 How to Avoid Disruptions…
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Memefortime Nutrition, ChatGPT & More!
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Memefortime Nutrition, ChatGPT & More! In this episode, I sit down with Memefortime. We discuss nutrition, memes, and have fun with ChatGPT. Episode Summary 1:01 Topic Introduction: Guest host Memefortime 2:25 ChatGPT fun 4:16 What it’s like to make content 10:00 Why invest in a coach? 13:45 Nutrition plan from ChatGPT 15:50 How did your memes star…
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Want Fat Loss? Eat For Performance In this episode, I discuss fat loss. I discuss why eating for performance will lead to fat loss. Episode Summary 1:15 Topic Introduction: Eating for performance… for weight loss. 5:55 Eat like you are a crossfit athlete 10:00 An athlete doesn’t take away any specific macro 11:30 This is specific to crossfitters 14…
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Everything You Need to Know About Creatine
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Everything You Need to Know About Creatine In this episode, I discuss creatine. I discuss how it affects you and why you should use it. Episode Summary 1:00 Topic Introduction: Creatine 3:30 How does creatine work? 5:45 Does creatine cause weight gain? 8:42 Does creatine cause kidney or other failures? 10:30 How do I take creatine? 11:50 Timing for…
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Intermittent Fasting… Probably Not In this episode, I discuss intermittent fasting and what it is. I discuss if it is helpful to reach your goals. Episode Summary 1:11 Topic Introduction: Intermittent Fasting 2:05 What is Intermittent Fasting? 4:11 Pros of Intermittent Fasting 6:31 Con 1: Importance of Protein 8:00 Con 2: Not Getting Enough Micronu…
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Lose Fat and Crush WODS Without Tracking Macros
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Lose Fat and Crush WODS Without Tracking Macros In this episode, I discuss how to lose fat without tracking macros. I discuss how tracking macros is not sustainable and how to have success in a sustainable manner. Episode Summary 1:11 Topic Introduction: The Scale 2:20 Why tracking macros doesn’t work long term 6:51 Calorie Deficit 11:14 How do you…
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How to Overcome Your Excuses! In this episode, I discuss excuses. I discuss how to overcome top excuses and reach your goals. Episode Summary 1:26 Topic Introduction: Excuses 3:00 Excuse 1: I’m too busy 5:50 Excuse 2: I’m too tired 8:55 Excuse 3: I can’t afford it 15:10 Excuse 4: I’ll start tomorrow 19:37 Excuse 5: Self Sabotage 22:58 Habits Guide …
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Women vs. the Scale In this episode, I discuss the scale and how it can be a great tool. I discuss why you shouldn’t use it to measure progress. Episode Summary 1:40 Topic Introduction: The Scale 2:44 Why the scale is good 4:54 What is the magic number to be confident? 6:45 How to weigh in 8:30 Pictures to measure progress 11:30 Be objective not su…
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How to Nail Your Nutrition for the 2023 CrossFit Open
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How to Nail Your Nutrition for the 2023 CrossFit Open In this episode, I discuss nailing nutrition for the CrossFit Open. I discuss how to improve your nutrition before the open without sabotaging yourself. Episode Summary 2:14 Topic Introduction: What Can You Do Now to Prep for the CrossFit Open? 3:36 Don’t Make Drastic Changes 5:35 Carbs and Prot…
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Nutrition Pyramid to Lose Body Fat and Crush Your Metcons
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Nutrition Pyramid to Lose Body Fat and Crush Your Metcons In this episode, I discuss the importance of the nutrition pyramid. I discuss how to organize your pyramid to lose body fat and build muscles. Episode Summary 1:40 Topic Introduction: Nutrition Pyramid 6:41 Base of Pyramid: Calorie Deficit 9:09 How to Calculate Your Deficit 12:42 Second Pill…
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Eat Carbs and Crush Your WODs! In this episode, I discuss carbs. I discuss how carbs affect your body and your WODs. Episode Summary 1:00 Topic Introduction: Carbs 3:17 What Do Carbs Do and Why Do We Need Them? 6:19 How Much Carbs Is Too Much? 10:00 Timing 14:24 Should You have Carbs Pre, Post, and Intra-Work Out? The CBG Radio Team Instagram: @cbg…
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Eat Protein and Crush Your WODs! In this episode, I discuss the importance of protein. I discuss how much protein you should eat and how protein can affect your results. Episode Summary 1:54 Topic Introduction: Protein 2:36 Why Protein is Important 6:03 Rhabdo 8:00 Protein is an Upcycler 9:30 How Much Protein Should You Eat? 12:15 How Do I Hit My P…
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Body Recomposition Revisited In this episode, I discuss body recomposition. I discuss who is more likely to obtain body recomposition and how to start body recomposition. Episode Summary 0:45 Topic introduction 3:25 What is body recomposition? 4:55 Who’s more likely to obtain body recomp? 13:00 Pros of body recomposition 20:22 Calorie surplus? 22:0…
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Women V.S. The Scale In this episode, I discuss how the scale can mess with your mind when you’re female. I provide tips to show that you're making progress on your goals. Episode Summary 1:24 Announcements 2:00 Topic introduction 2:19 What is a scale? 3:00 Ovulation and Pre-Period/Menstruation 5:00 Brutal Training Week 6:19 Food/Bathroom Habits 8:…
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Women V.S. The Scale In this episode, I discuss how the scale can mess with your mind when you’re female. I provide tips to show that you're making progress on your goals. The CBG Radio Team Instagram: @cbg_online_sports Justin's Instagram: @jrome_cbg Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe Gmail: con…
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