Coachedbylazar

“I’m fuelling for my training”

Ok sweet heart

Keep telling yourself that

Elite athletes eat sugar

Why?

Because they need fast digesting carbs

So they don’t vomit during their hard efforts

Unless your job is to train for a living

You shouldn’t be consuming sugar

On a regular basis

There’s no excuse

Prep your meals

It’s 1-2 hours of work

And it’s for your own good

But you can’t buy a pack of gummy bears

Shovel it down your throat

After sitting at your office all day

And call it “glycogen replenishment”

What did you replenish your glycogen from?

Your excel sheets?

If you don’t have time to prep your food for 1-2 hours

You shouldn’t have time for tiktok either

Not all calories are equal 🥩

If you burn 2000 calories a day

And you eat 1500

The sources of those calories

Determines your health and looks

If they came from sugary food

You’d lose weight but still look chubby

If they came from high protein whole foods

You’d likely be leaner and feel healthier

You can’t get away with hitting your daily protein goal

Then eating s**t food the rest of the day

You need vitamins and minerals

Not only for looks,

but for longevity too

You’re an adult

So start eating like one

Macronutrient Timing ⏰

If you train in the afteroon, I’d personally do this

Breakfast
30-45% of your daily fat
Lots of protein

Pre-workout
1g of carbs per kg of bodyweight
Some protein

Post workout
1g of carbs per kg of bodyweight
Lots of protein
Some fat

Dinner
High protein
High Carb
Low fat

Why structure it like this?

Because it's easier to feel fuller for longer.

Carbohydrates should be timed around your training

So that you have the most amount of energy to perform

And then to recover afterwards.

Limiting fats at night can help improve digestion

That way you have better and deeper sleep

How To Build More Muscle ↓

The most important thing you can do to build muscle is to

PROGRESSIVEY OVERLOAD

That means either…

1️⃣ Increasing the weight every week

2️⃣ Increasing the reps per set every week

3️⃣ Increasing the amount of sets every week

4️⃣ Slowing down the repetitions

5️⃣ Adding pauses to the reps

Pick one of the 5

Keep repeating it until you eventually

stop seeing progress

Or it gets too easy

Then rinse and repeat with another step

You can make 50kg feel like 500kg if you do it right

Try it out and I GUARANTEE you’ll build more muscle

How to build muscle with Crossfit ↓

You need muscle to be strong

And to prevent injury

So the best way for a CrossFit athlete to build muscle is to

Track your accessory work weights

Focus on increasing them every week

Slow down or pause the reps to add intensity

Be INTENTIONAL withy our accessories

Aim for every set to be tough

But not at failure

If you can make 3 sets of bicep curls feel like 20 minute metcon, you’re doing something right.

BONUS TIP: Eat your carbs.