Nutrition-

Protein

Protein consists of amino acids, both essential, and non essential. There are about 20 amino acids in total. Essential is classified as not being able to make it; thus we need to get it in our diet. Non essential means we can create it based on certain building blocks, so we don’t need as much in our diet. Sometimes non essential amino acids are conditionally essential. This means that if your sick, or have a health condition, you may need to consume some through diet. All protein gets broken down into amino acids, which are used for creating structure in our body. Everything from creating hormones, neurotransmitters, immunity, muscle protein synthesis, bone, and more. Of the 9 EAA, 3 of them are considered branched chain amino acids, or BCAAs. These consist of valine, leucine, and isoleucine. Many people take this in supplement form, but taking only 3 of the 9 will not get the results your looking for. The reason why these became popular is because of leucine, which is the main amino acid responsible for muscle protein synthesis. Our bodies want all 9 of them for muscle protein synthesis. If  were not getting them in supplements, our the right foods, we develop deficiencies, and could result in a host of problems. There are differences between protein found in meat, and protein found in plants. You definitely can get enough protein from both, but the types of amino acids are in question. It’s convenient to eat a steak, and get all of the amino acids your body needs, but in plants you would have to combine a lot of different foods. You can do it with plants, it’s just harder. How much protein do you actually need? I recommend .5-.8 grams per pound. You may even need more if your putting on a lot of mass. This report can help you get even more specific. Eating too much protein in a single sitting can lose benefits, it’s better to spread it out through the day.

Carbs

Muscle is the primary place where carbs are stored as glycogen. The muscles use it as fuel to activate certain processes. You do not have to eat carbs all the time because the body is good at restoring itself, but it is a good idea to do a refeed. It depends on you based on the amount and frequency. Eating about 150 grams of carbs at the end of the day can be beneficial for a lot of people. Saving them for the night will allow you to replenish glycogen better, and recover and sleep better. Again, you need to customize it in a way that works for you.

Training-

Progressive overload-

This is simply the concept of getting better over time through small tweaks to your exercise routine. For example, changing your normal weight, using a different bar, or perhaps the amount of sets. Basically adapting your routine and not keeping it stagnate.

Earning the right to lift-

There are certain exercises that just do not apply to some people yet. If you just start training and have health issues, perhaps cross fit is not the best idea. Learning your body, working out any imbalances, and a focus on form is most important. Progress can always be made.

Effective reps theory-

This refers to about the last five reps being most effective for muscle growth. First you have to do the reps in order to get there.

Unconventional Training-

Unconventional training is the concept of using off-load gear for full body adaptation. For example, the equipment in the gym is very linear and everything is evenly weighted. This is much easier to work with, but you only work muscles in a certain capacity. This has its place, but with unconventional training your body constantly has to adapt to the load and mimics real life much more. This type of training is great for muscle imbalances because of adaptability. You will really be able to notice which muscles are working and which ones aren’t.

Exercise Mindset- Mastery

This refers to treating exercise like practice. Every time you workout, you are trying to master the movements, and get better every time. It is your duty to be the greatest version of yourself. Exercise is a great tool to do this. Also, a prioritization of recovery is important as well. Makings sure that you stay ready so you can continue to train. Focus on things like nutrition, sleep, cold therapy, saunas, and beyond.