My point was that body composition goals have more to do with what you should eat than how you train.
I think we all know people who lift and lift and lift and never get big because they don’t eat enough. It might surprise some of you to know that some of those people actually do that on purpose, and continue to make small gains in strength (or maintain their greater than you’d expect strength) without putting on bulk.
If you’re doing that thing crossfitters do where they turn every exercise into a competition, and you’re trying to do more kips than the guy next to you then you want low-body weight and lots of energy on hand, so cut overall calories and carb/surge up pre-workout. If the goal of the kipping fit is in fact to build muscle and you don’t care about beating the guy next to you every time you do it (competition vs. training), then you want more protein, and excessive calories.
Make sense?
When I was conditioning (using my truly superior crossfit-like, but not crossfit technique) I was going non-stop for 45min to maybe an hour fifteen. No more than 15 seconds of rest. Everything HIT style. I’ll write a book… anyways, what I sucked on all day (and tried to get down durring the workout without really slowing down) was Accelerade. It has a 4:1 protein to carb ratio. I think it helped. Lots of energy, but still a constant protein source for repair. I’d put two servings worth in a gallon of water and suck on that all day. Then drink it at the prescribed mix level around the workout. Not an elite supplement (as you don’t have to order it online from everyone’s favorite shop), but it helped me with that kind of conditioning.