CBG Radio

Justin Romaire
  • 4.8 (32)
  • Nutrition
  • Updated Biweekly

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. 

  1. Aug 7

    How To Actually Hit Your Protein Goal Every Day

    ▶️ FREE Body Recomp Masterclass (lose fat and build muscle without tracking macros): https://youtu.be/4RjKe3HPr_o  📞 Book a call with our team: https://cbgonlinenutritioncoaching.com/application-yt  🌐 More about CBG: https://consistencybreedsgrowth.com/ Most people miss their protein goal for one reason. They save it all for dinner. Small breakfast, mediocre lunch, then 100 plus grams to cram in at night, which nobody actually does. Fast through the day and it gets worse, because now you are trying to eat a day of protein in one window and losing muscle while you do it. Here is the fix in three parts. First, the WOD Protein Formula. Take your body weight in pounds and multiply it by 0.8 and by 1. That range is your daily protein target in grams. Start there. Second, reverse the order of your day. 50 to 70 grams at breakfast, easy protein between meals like shakes, bars, yogurt, edamame, beef jerky, and then only 20 to 30 grams left at dinner instead of 100. We call it reverse intermittent fasting. It is the single most reliable trick we use with clients to get them hitting their protein goal without thinking about it. Third, stop worrying about timing. Have a post workout shake, because that is 20 to 30 grams in ten minutes with no cooking. Outside of that, protein timing is not that important. The research is not close on this. Total protein by the end of the day is what drives muscle. Have you tried front loading your protein at breakfast? Drop your questions below. I will be answering them in the comments right after this goes live. 👉 Subscribe for no-nonsense nutrition built for people who actually train hard. ⏱️ CHAPTERS 0:00 Why you keep missing your protein goal 1:29 The WOD Protein Formula 1:58 The mistake that wrecks your protein intake 2:48 What to eat instead, all day long 3:19 The post workout shake, the one exception 3:43 Protein timing is not that important 4:11 Reverse intermittent fasting 5:34 How we use it with clients 5:53 Drop your questions below #Protein #IntermittentFasting #BuildMuscle #ProteinTiming #CrossFit #WODRecomp #Nutrition

  2. Aug 5

    The Only Body Recomp Plan You Need: 30, 60, and 90 Day Blueprint

    ▶️ Free Body Recomp Masterclass (No Macros):    • Body Recomp No Macros Masterclass  📞 Book a call with our team: https://cbgonlinenutritioncoaching.co... 🌐 More about CBG: https://consistencybreedsgrowth.com/ Most people spin their wheels for a year and change nothing. This is the exact 30, 60, and 90 day protocol I give clients to lose fat and build muscle at the same time, so you finally look like you actually CrossFit. I built this to go in order. Nail the 30-day habits first, then layer on the 60-day strategies, then add the advanced 90-day targeting. Skip ahead before you're consistent and it won't work. Follow it in sequence and your body composition changes. Here's what we cover: The 30-Day Plan (the foundation) Hit your protein goal every single day, even on weekends. Take 5g of creatine daily. And follow the Two Plus Two Rule: never miss two workouts in a row, and never have two bad meals in a row. The 60-Day Plan (leveling up) Reverse intermittent fasting, or what I call protein maxing, where you front-load 40 to 60g of protein in the morning so hitting your daily goal becomes automatic. Plus how to dial in the right carb amount so your workouts don't fall apart. The 90-Day Plan (advanced targeting) How to set your fat intake, why carb timing around your training matters, and a full breakdown for women on adjusting carbs through your luteal and follicular phases, plus how to handle cravings without derailing everything. Want help putting this into action? Click the link above to book a free clarity discovery call with me or my team. We'll see if we're a good fit to work together, and either way you'll walk away knowing your exact next steps. If this helped, subscribe so we can keep putting out free content like this. New videos, giveaways, and webinars, all for you.

  3. Jul 23

    Make Your Training Finally Show: Eat These 7 Foods

    ▶️ FREE Body Recomp Masterclass (the full system: how much of each, when, and how to build it around your training): https://youtu.be/4RjKe3HPr_o  📞 Book a call with our team: https://cbgonlinenutritioncoaching.com/application-yt  🌐 More about CBG: https://consistencybreedsgrowth.com/ You train four to five WODs a week, but the mirror doesn't show it. That's not a training problem. It's a plate problem. Here are the 7 foods that fill the roles you're missing, so you finally look as hard as you train. Every one of these seven foods plays a specific job: fuel, fullness, foundation, strength, quick energy, your protein anchor, and recovery. Leave one empty and you feel the gap. Flat sessions, endless snacking, stalled recovery, and no shape to show for the work. In this video I break down all seven and exactly how to use each one. 👉 Subscribe for no-nonsense nutrition built for people who actually train hard.

  4. Jul 15

    You're Not Eating Enough To Look Like You Lift

    ▶️ Free Body Recomp Masterclass: https://youtu.be/4RjKe3HPr_o 📞 Book a call with our team: https://cbgonlinenutritioncoaching.com/application-yt 🌐 More about CBG: https://consistencybreedsgrowth.com/ You train hard four to six days a week and still don't look like you lift. The problem usually isn't your training. It's that you're eating like someone on a diet while training like an athlete. This breaks down the three-part CBG system for building visible, dense muscle without tracking a single macro: the protein you anchor every meal with, how to aim your carbs at your training instead of fearing them, and why being flat is not the same thing as being lean. Subscribe for no-nonsense nutrition for athletes who train hard and are done dieting. #crossfit #bodyrecomp #buildmuscle #nutrition #crossfitnutrition

  5. Jul 8

    Fasted 5am Training Is Killing Your Results

    🎥 Free Body Recomp Masterclass — lose fat and build muscle without tracking: https://www.youtube.com/watch?v=4RjKe3HPr_o 📞 Book a free call with our team: https://cbgonlinenutritioncoaching.co... 🌐 Website: https://consistencybreedsgrowth.com/ If you train at 5am, you're probably leaving a huge chunk of your performance on the table. And it has nothing to do with how hard you're working. It's that you're walking in fasted. Here's the 20-minute fix that changes your morning sessions immediately. In this video: Why fasted 5am training quietly caps your performance The truth about "fasted cardio burns more fat" (and why it doesn't apply to a hard session) Exactly what to eat in the 20 minutes before you train The post-workout mistake that wastes your recovery How to fuel all of this without tracking a single gram We help high-frequency athletes fuel their training, crush their WODs, and build the body they're actually working for without macro tracking, without restriction, and without diet culture.

  6. Jul 5

    Low Carb Is Killing Your Gains

    🎥 Watch the Body Recomp Masterclass: https://youtu.be/4RjKe3HPr_o 📞 Book a free call with the CBG team: https://cbgonlinenutritioncoaching.com/application-yt 🌐 Website: https://consistencybreedsgrowth.com/ Carbs aren't the reason you're stuck. Cutting them is. If you're training four to five times a week and still not losing fat, building muscle, or looking like you put in the work, low carb and paleo are working against you. Carbs fuel hard training, protect your muscle and hormones, refill the glycogen you burn every session, and let you push harder over time. Skip them and you get the cycle you already know: flat workouts, stalled progress, and a body that never quite matches the effort. This video breaks down five reasons carbs are non-negotiable if you want to build muscle and lose fat at the same time, plus how to figure out your own starting intake and why timing them right keeps you from bingeing at night. What we cover: Why carbs are your primary fuel for hard training How carbs protect your protein and hormones from being burned for energy. The role of glycogen in recovery and staying injury-resilient Why undereating carbs makes every workout feel heavier than it should How carb timing kills the late-night cravings that wreck your progress A simple starting formula to dial in how many carbs you actually need Stop fearing carbs and start using them. Fuel the training you're already doing. If you want to lose fat, build muscle, and stop tracking macros, watch the Body Recomp Masterclass linked above. New videos every week. Like and subscribe, and when you're ready to build a plan around your training, book a call with the team.

  7. Jul 3

    I Ask Everyone One Question That Changes Everything

    🎥 Watch the Body Recomp Masterclass: https://youtu.be/4RjKe3HPr_o 📞 Book a free call with the CBG team: https://cbgonlinenutritioncoaching.com/application-yt 🌐 Website: https://consistencybreedsgrowth.com/ There's one question that changes how almost every athlete thinks about eating: are you eating enough to support what you're asking your body to do? Not eating clean. Not tracking macros perfectly. Not following the latest diet trend. Just eating enough. Most athletes training four to five times per week are chronically undereating for their training volume. They're trying to build muscle in a deficit, recover on inadequate calories, and hit PRs on depleted glycogen. Then they wonder why progress stalls. Your body doesn't care about your intentions. It cares whether it has the resources to do the work you're demanding from it. Give it enough and it adapts. Give it too little and it breaks down, slows your metabolism, and tanks your hormones to keep you alive. This video breaks down the four pillars of eating enough, and why adequacy beats perfection every time. What we cover: The one question that cuts through every diet trend What actually happens when you undereat for your training Protein: how much you need and why timing across meals matters Carbs: why your mid-week performance tanks when glycogen runs low Total calories: why recovery stops without enough energy Fat: the link between low-fat dieting and crashed hormones Adequacy vs perfection, and why you don't need six Tupperware meals Stop asking if you're eating clean enough or tracking accurately enough. Start asking if you're eating enough to recover, build, and perform. If you want more content breaking down the real science of nutrition for high-frequency training, subscribe. New videos every week. And when you're ready to fuel like the athlete you're training to become, book a call with our team using the link above.

  8. Jun 30

    5 Instant Endurance Fixes - TRY THESE!

    🎥 Watch the Body Recomp Masterclass: https://youtu.be/4RjKe3HPr_o 📞 Book a free call with the CBG team: https://cbgonlinenutritioncoaching.com/application-yt 🌐 Website: https://consistencybreedsgrowth.com/ Most athletes think endurance comes from training harder. It doesn't. If you're hitting a wall mid-workout, the problem usually isn't your conditioning. It's what's in your tank before you even start. In this video we break down 5 ways to increase your endurance, starting with the smallest lever and ending with the one that changes everything. No macro tracking. No restriction. Just fueling your body to actually perform. If you've been underfueling without realizing it, this is the fix. What we cover: Why electrolytes matter more than plain water How to fuel during longer efforts so you don't crash The truth about the post-workout window When and why to carb load before big days The daily carb baseline that makes everything else work If this helped, subscribe for new nutrition breakdowns every week. And when you're ready to build a plan specific to you, book a call with our team using the link above.

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About

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. 

Information

  • Creator
    Justin Romaire
  • Years Active
    2019 - 2026
  • Episodes
    273
  • Rating
    Clean
  • Copyright
    © 2026 CBG Radio
  • Show Website
    CBG Radio