OT - Crossfit (nutrition and supps)

Hi guys

I know many of you are into your fitness and nutrition.

I wanted to get your thoughts on Crossfit? I'm really enjoying at the moment, due to the intensity and variety. Learning the Olympic lifts is great fun (and I see it as a total fitness routine, posture, balance, flexibility, stregnth etc). Plus…the girls are literally amazing, it always helps… 
I plan to go 4 times a week with another day of weight lifting!

I'm still struggling with a few nutritional ideas, I’ve got a competition with a guy from work, so I need to ensure I’m recovering and growing quicker than he is and so i'm hoping someone with more knowledge like Anthony might chip in, or anyone else.

I've taken the below from the site and my own research and my plan as it stands is to be in ketosis for most of the day, and then on training days eat a lot of sweet potatoes / fruit straight after the gym. I've been doing Bulletproof coffee's from Dave Aspreys website and I must admit that the energy you get from the buttered coffee in the morning is excellent and consistent right through to about 1pm, plus its a great way of getting extra calories (I think I need to be gunning for about 3k), which is HARD with a healthy diet and without massively carb loading! I am a hard gainer, cant put on weight to save my life...

My questions

How much protein will I need to recover and grow? (I still want to get most of my cals from fats so I guess I need to keep this down really)
Does fat really inhibit protein synthesis?
How much carbs do I need to have post work out?
Do I need to work out fasted (what qualifies as fasted)?
Any info on macro splits would be of interest! In an ideal world I think I’d like 60(f)/20(p)/20(c) but I’m not sure that would give me enough protein!


I plan to take an undenatured whey shake after the gym, and then colostrum, glycine, ornithine and arginine AKG before bed on an empty stomach for a GH boost. Does anyone have any thoughts on post workout supps for recovery?!

Sorry for all the questions but hopefully this info will be useful to everyone!

Thanks