In this vlog, Rob Lipsett documents day four of his peak‑week preparation for a men’s physique competition. He begins with a quick turkey‑egg breakfast and a push‑day chest‑focused workout, noting reduced strength on some lifts but a bench press PR. He shares practical meal‑prep advice, emphasizing eating according to one’s schedule, macro timing, and the importance of total daily intake over strict meal frequency. Throughout the day he reflects on the mental challenges of low‑carb, low‑body‑fat training, adopting a "enjoy the grind" mindset to push through fatigue. After the gym he practices posing, focusing on the stomach vacuum and stubborn lower‑back fat. Rob and his sidekick Sarah then drive to Galway to help open a new Lifestyle Sports store, meeting Irish fitness YouTuber Siobhan O’H Fitness, filming a quick store tour, and doing a shoe‑shopping segment (new white Adidas, Asics, Nikes). He updates viewers on his low‑carb strategy for the final days (150‑200 g carbs, a modest carb‑up of 250‑300 g before the Saturday competition) and mentions future water‑loading plans. The vlog ends with a call for audience feedback on the daily uploads and a promise to continue the series.
Chapters
What is going on? Tuesday the 26th of April, so that is 4 days out. Now the plan for today is me and Sarah have to go down to Galway to open up a new Lifestyle Sports because, you know, we're such celebrities and all that. But yes, that should be super fun. Uh, so it's gonna be a bit of a road trip as well, and it's also nice. Me and Sarah like doing these trips because we get to actually spend a bit of time in the car together where we have to talk to each other. We can't go on our phones and stuff like that, so it's actually a good time. So the plan is I'm gonna train first thing in the gym. I'm gonna have a really quick breakfast, gonna make some like turkey and eggs. Uh, then today is a push day, uh, chest emphasis. And I'm also gonna do a bit of meal prep seeing as we're gonna be on the road. It's like a good— it's a good few hours then to go away. But anyways, right, 4 days out, let's get today going. Alright, so like I said, I'm just gonna have a turkey and eggs and some vegetables for breakfast, but I am going to cook 2 extra of these, just wrap them in tin foil and just kind of snack on them when I'm down there. They're flavored, so honestly they taste great on their own. I literally just pick them up and eat them. So I'm gonna have one of these now, then wrap two of them in tin foil just to bring with me to snack on. This is very simple meal prep. So it's a quick look at what I'm having this morning. I could always just get a job at McDonald's. This doesn't work out. Perfect little snacks. So yeah, I'm literally just gonna unwrap these and just snack on them like that. So guys, little lip tip on meal prep and meal timing in general, okay? Basically, you probably notice you've never seen me do a huge meal prep. Even there, I just made like 2 turkey burgers. Eat according to your schedule. If you have a lot of time in the mornings, maybe eat a big breakfast. Eat the majority of your calories, your macros in the morning. If you are always in a rush in the morning, Maybe try intermittent fasting. If you have ages on your lunch break, get in maybe 2 meals at your lunch break. You know, you don't have to do— meal prep is great, absolutely. Packing lunch is great if you don't have access to good choices. But you know, you don't have to be eating every 2.5 hours. You don't have to be a slave to the clock. So look at your schedule and getting significant results will never be easy, but you want to make it— you want to put a plan in place to make it as easy as possible. You know, it's 2016, we've got plenty of research to show that total daily intake is the most important thing. So just keep that in mind. Alright, what is going on? So I thought I'd hit you guys with a little commentary to update you how I'm feeling mentally, physically, psychologically on this peak week. Now when I decided, you know, about 1 week out to enter this competition, I knew that, okay, this week is gonna be grueling, this week is gonna be a grind. So I was kind of psychologically prepared for it in that sense. The workouts have been really tough. I've been kind of finding it hard to get motivated to just get up and go to the gym at this low body fat with these low carbs. You know, it is kind of tough to get going. But once I'm there, I find it a lot easier. Um, but towards the end of my workouts, I'm often running out of gas. Strength has gone down on some lifts, like a lot of leg movements, but then it's fine on the others, such as bench. Like, I think I even had a rep PR on bench the other day, which I was like, is this real life? But like, again, you know, I'm not annoyed at this, um, it's what to be expected. And all in all, I think it's actually going quite well, to be honest. And I kind of— the way I'm getting past it is I'm telling myself to enjoy the hard times. I'm looking at the negatives in a positive. I'm like, yeah, you know, this is what's gonna separate the men from the boys. This is mentally tough, but whatever, like, we're here, let's give it all we got. So afterwards, we finished off with some posing as usual. Again, just working on that stomach vacuum. And see my lower sides, like lower back? Once the fat is gone from there, you know we have arrived, because that is like a stubborn area for me. And just working on that cheesy bastard grin. And that's where we're currently at, people. All right, so just on the way down to Galway, stopped to get some petrol. I'm gonna have my first turkey burger. I'm actually kind of looking forward to this. But anyways, I'll catch up to you when we're down there. One thing I love is on these open roads, you can proper open up the car, see what she's got. All right, so there's a serious turnout in Lifestyle Sports today. They have even got a bar— or is it there?— with beer, and there's like birds and fish and chips going around, and I just cannot eat any of them right now. Game face on. But I am here with Siobhan OH Fitness, also on the water. Yeah, yeah. And she is an Irish YouTuber. We are a rare breed. There's, there's not much of us. And then of course Sarah, my sidekick. So yeah, soon though, soon. So we're gonna hang around here and have a good time, just chill, say hello to a few people, maybe pick up a new pair of sneaks. We'll see. All right, so I'm picking picking up a new pair of shoes. I went for the all-white Adidas, the kind of newish ones, even though these Asics— I think Asics are making a comeback. I think these are pretty cool. These are also very nice. We'll see what I go for. I think these are going to be the one. You just cannot go wrong with them. They are perfect. Find a second size. Sweet, awesome. Yeah, all right, so just got back from Galway. It is late, it is 11 o'clock. I just put today's video live, but check out these new Adidas I got hooked up with. I think I just found my body pair of shoes, and like, that is like a must when you're going to an expo. You gotta be rocking fresh shoes. I don't know, it's just a thing. And then Sarah got some new Nikes. Everyone on YouTube Fitness be wearing like new shoes constantly, so I gotta keep up, man. You know, I gotta keep up. It's actually crazy, the second video ever on this channel— could be second or third one— I was doing a photo shoot for Lifestyle Sports. So they're, they're old-school supporters of the Litmanz channel. It's so, it's so weird looking back on like all those old videos. But anyways, right, um, Today you probably noticed how low on carbs I was, like, and basically my plan for the peak week, if you could even call it that, is I am like last year. I did— I started fucking around my carbs, my water, my sodium, and I ended up just looking soft and flat, didn't get a good pump. And I'm gonna talk about more of this tomorrow. But there's not really too much to talk about. My plan is basically keep carbs low-ish this week, about 150 grams, 200 at the highest. And then on the Thursday— competition's on a Saturday— I will have a very, very small carb up. We're talking maybe 250 carbs to 300, and that's it, literally. Um, I'll go into water tomorrow or something because I'm pretty tired. But nothing drastic. Like, I would much rather come in dry than spilling over a little bit, because men's physique, you know, you don't have to be massive, not at this level anyways. So I'll talk about a bit more in next coming videos. But again, thank you, and please let me know if you're liking the daily uploads, if you're finding them helpful, these little tips, because they're easy enough for me to do, but I'm just like, you know, quality and quantity. Just let me know what you think. Regardless, I'm gonna do them for this week anyways. Thanks so much for watching. I'll see you same time tomorrow. Keep it real. I'm out.
