CBG Radio

00:00 - 01:45 Introduction 

01:45 - 04:28 Hit Your Protein Consistently 

04:28 - 05:55 Accountability 

05:55 - 07:04 Take More Creatine 

07:04 - 07: 58 Sleeping Enough 

07:58 - 9:08 Do More Strength Training

Welcome back to CBG Radio! Ready to transform your body and crush your fitness goals? In this beginner-friendly guide to body recomposition, Coach Justin covers everything you need to build muscle, burn fat, and boost your overall health.

Learn how to hit your protein targets, make the most of your strength training sessions, and take actionable steps toward lasting progress. Plus, we’ll share expert tips on staying accountable, the power of creatine, and why quality sleep is the ultimate game-changer. Stick around until the end to jumpstart your body recomp journey today!

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The CBG Radio Team

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a Call With Us!

0:00 - 0:47 Introduction
0:47 - 3:08 Do progressive overload and don't do random training
3:08 - 4:09 Eat More Protein but Don't Limit Carbs
4:09 - 5:26 Eat More Don't Intermittent Fast
5:26 - 7:10 Don't take BCAA and Take Creatine
7:10 - 7:54 Take Intro Workout Carbs Don't Eat Fat Post Workout
7:54 - 8:38 Sleep More But Don't Do Sauna
8:38 -10:38 Do Slight Calorie Surplus Don't Do deficit


Welcome back to CBG Radio! Today, we're sharing 8 essential tips for building muscle effectively. Coach Justin will explain why progressive overload is a game-changer, how to strike the perfect balance of protein and carbs in your diet, and why intermittent fasting may not be the best choice for muscle gains.

We'll also dive into the benefits of creatine, the impact of intra-workout carbs, and why prioritising quality sleep is your hidden advantage. Avoid the common mistakes and learn how to optimise your muscle-building journey with these practical, science-backed strategies. Tune in and take your fitness to the next level!

__________________________________

The CBG Radio Team

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a Call With Us!

0:00 - 01:36 Introduction
01:36 - 02:16 Steak
02:16 - 03:34 beans and yogurt
03:34 - 04:36 Creatine
04:36 - 5:32 Eggs
05:32 - 06:16 Broccoli
06:16 - 07:43 Whey protein and Rice
07:43 - 08:42 Alcohol
08:42 - 09:28 Apple
09:28 - 10:55 BCAAs and Avocados
10:55 - 11:49 Green Powders
11:49 - 13:34 Oat Milk and Coffee
13:34 - 15:00 Snickers and Collagen
15:00 - 16:03 Pre-workout and Bacon
16:03 - 17:15 Cheerios and Chicken
17:15 - 20:10 Element and Gatorade



Welcome back to CBG Radio! In this episode, we're ranking the top foods and supplements for muscle growth—from the absolute must-haves to the ones that fall short. Coach Justin breaks down how each food and supplement can power your workouts and boost results, covering high-protein choices, key nutrients, and the best recovery aids for building strength.

Whether you're just starting out or are a seasoned athlete, these expert insights will guide you in choosing the best options to fuel your muscle-building journey. Stick around until the end to hear our top recommendation!

__________________________________

The CBG Radio Team

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a Call With Us!

0:00 - 0:59 Introduction
0:59 - 2:27 Add More Protein and Don't Eliminate Carbs
2:27 - 3:24 Add Strength Training and Don't Add WODS
3:24 - 4:25 Sleep More and Less Sauna
4:25 - 5:59 Take Creatine and Don't Take BCAA
5:59 - 7:31 Do Calorie Surplus and Don't Limit Calorie

Welcome back to CBG Radio! Today, we're diving into smart strategies to level up your fitness journey. Coach Justin will be covering everything from optimising protein intake without ditching carbs to focusing on strength training over endless WODs. Plus, we’ll talk about why quality sleep beats out extra sauna sessions, why creatine might just outperform BCAAs, and how a calorie surplus could be your secret weapon for gains. Get ready for practical, science-backed tips to help you crush your goals and build a strong, sustainable physique—no extreme dieting required!

__________________________________

The CBG Radio Team

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a Call With Us!

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 of the menstrual cycle, its impact on the body, and how YOU can make sure you're getting the proper nutrition to crush your WODs throughout!

00:00 - Intro

01:10 - The Menstrual Phase

02:49 - The Follicular Phase

04:24 - Ovulation

05:33 - The Luteal Phase

08:13 - Everyone's Body is Different

09:18 - Outro


__________________________________

The CBG Radio Team

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a Call With Us!

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 for all you fitness enthusiasts out there. While it’s never our intention to dismiss any individual or approach, Coach Justin and the CBG team are dedicated to providing you with the most accurate information on supplements for optimizing performance. In this episode, Justin will be breaking down the best to worst supplements tailored for those of you hitting intense WODs 4-5 times a week. Whether you’re looking to boost energy, enhance recovery, or build muscle, we’ll cover what you need to know to make informed choices.

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The CBG Radio Team

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a Call With Us!

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 popular program. Today, Justin will be going over Greg Glassman's MetFix and why it may not be an ideal nutrition program to follow.

00:00 - Intro

00:34 - Introduction to MetFix & Greg Glassman

02:53 - Greg's Opinions on Nutrition

04:01 - Correlation Vs. Causation for Foods

05:54 - Carbohydrates & Glucose

08:30 - Calories & Fat Gain

10:53 - Sugar Does Not Cause Fat Gain, Calories DO

14:57 - The Danger of Spreading Misinformation

16:47 - Outro

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The CBG Radio Team

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a Call With Us!

 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

00:48-01:44 Thermic Effect of food for body you want

01:44-02:40 NEAT of the Body You Want

02:40-03:46 BMR of Calories Burning for the Body You Want

03:46 -04:48 Building more muscles for the Body You Want

04:48-06:28 Outro


The CBG Radio Team

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a Call With Us!

"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 incorporate it, and why it could be the boost you need to crush your WODs.


00:00 - Intro

00:53 - "Recovery Meals" NOT "Cheat Meals"

01:13 - Mental Break

01:40 - Craving Control

02:26 - Increased Social Flexibility

02:43 - Boost to Metabolism/Metabolic Flexibility 

03:39 - Why You May NOT Want a Recovery Meal

04:02 - Slippery Slope & Feeling Guilty/Shameful

05:19 - Hindering Consistency &  Fake Reward System

06:18 - Digestive Discomfort

06:40 - How CrossFitters are Incorporating Recovery Meals

07:05 - One Recovery Meal per Week & Plan Ahead

08:15 - How to Eat for the Rest of the Day

09:08 - Eating Recovery Meals on Training Days & Not Overeating

11:05 - The Next Meal HAS to Be a Good Meal

11:27 - Outro


__________________________________

The CBG Radio Team

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a Call With Us!

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 accomplis these feats WITHOUT tracking macros. If you want to know how someone can become a CrossFit champion without dealing with the frustrating process of Macro tracking, tune in to this episode and let Coach Justin give you the breakdown.


00:00 - Intro

01:44 - Congratulating James

02:14 - Delete My Fitness Pal

02:44 - Creating a Nutrition Blueprint

04:01 - Consistent Nutrition Focus

05:56 - Developing a System for Accountability

07:57 - Developing the In-Competition Routine

09:25 - Nutrition & Portions for Athletes

13:12 - Recap & Outro


__________________________________

The CBG Radio Team

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a Call With Us!