In this vlog, Rob Lipsett takes viewers through a chest‑focused push‑day workout as part of his twice‑weekly push‑pull‑legs routine, then delivers a detailed commentary on sustainable cutting. He stresses a balanced macro approach—adequate protein, sufficient fats for hormonal health, and carbs for performance—while warning against extreme restriction and unnecessary food bans. Rob shares practical tips for eating out while in a calorie deficit, including pre‑checking menus, choosing steak and potatoes, and adding extra cardio. He promotes Carrigans turkey products as a convenient lean protein source. The episode transitions to a personal segment celebrating Rob and his girlfriend Sarah’s five‑year anniversary at Dublin’s Feather Blade restaurant, where they discuss relationship maintenance strategies such as keeping standards high, using a “code word” to pause arguments, and a “1‑2‑3 sorry” ritual. The vlog blends instructional fitness advice, lifestyle integration, product placement, and relationship insights, concluding with a dinner scene that exemplifies applying cutting principles in a social setting.
Chapters
What's going on everyone, welcome to today's video. So I'm just about to hit the gym, get some pre-workout in. Today is a push day. Now push day is obviously chest, shoulders, triceps, but I've got 2 push days because, you know, I got legs push-pull and repeat, so I train everything twice per week. So one push day I'll start off with chest, and then the next one I'll start off with shoulders because you're obviously strongest on your first exercise. But regardless, I'm still still hitting chest, shoulders, tris in each session. So today is a chest emphasis, so I'll be starting off with bench. So take you along to the gym with me. And tonight is also me and Sarah's 5-year anniversary. Um, I've gone over so many times how to eat out or like go on a night out during a cut. Do a bit of extra cardio that day, have a look at the menu in advance, order something smart. I'm probably just gonna get steak and potatoes and maybe do a bit of extra volume, burn some more calories. It's not that complicated, guys. You've got to make this a lifestyle or it's just not going to last. You know, you're just going to burn out, you're going to binge or something like that. So take you along with me today. Let's get this vlog started. What is going on everyone? So I am back with a commentary. You probably noticed that sometimes I do a cool nifty little edit to my workouts and sometimes I just do a voiceover. I think it's good to do a bit of both, but I didn't get to do a cardio chat today and I didn't get to sit down at my table and just discuss a certain topic, so I think now would be a good time to do so. Today I'm going to talk about cutting, um, as it is the theme of the series, but in particular A lot of people are saying to me, "Rob, you're already really lean. You know, if you get any leaner, you know, -10%, -8% body fat, it's really unhealthy and, you know, it's gonna mess up your hormones and everything." And I completely agree with that. I'm not arguing that. But a properly done-out cut will not affect you as negatively as some people who crash diet or who overly restrict themselves. And also, there is people I would fall into this category, who when they cut down to really low levels of body fat, they just don't feel too bad. Like, some people when they get to a really lean level of body fat, like -8%, they feel like shit. You know, they have no sex drive, their workouts suck, they feel hungry and drained all the time. I honestly don't feel too bad. Speaking from experience here, I would really recommend if you don't want to feel like that, to not overly restrict yourself. And that goes for lifestyle and caloric intake and macronutrient intake. A lot of people think protein, protein, protein when they're cutting. I gotta get protein in or I'm gonna lose all my gains. And that is true, you know, you need a sufficient protein intake to maintain muscle, maintain strength in the gym, and recover properly, and, you know, keep you satiated. But do not neglect fats and carbs. A lot of people go too high on protein, and you gotta keep into account that protein does contain calories too, so that makes a lot less room for fats and carbs. Fats are what is going to give you hormonal support, which is very important when you're cutting down to these low levels of body fat. Carbs actually do have a slight effect on hormones too, and carbs are what is going to fuel your workouts. It's gonna help you maintain that strength and muscle in the gym, keep your workouts going well, which is very important, keep your strength levels up, and also just keep you sane. So my advice would be to cut on as many fats and carbs as possible, still be in a caloric deficit, there's no need to cut them out completely. I personally have no foods on the banned list. I cut out no food groups at all. And you see a lot of people preaching like, "Oh, you have to cut out this and that," and it's like, if they— if the individual has no allergies or intolerances to that food group, there's literally zero reason to cut them out. It just makes life more difficult for yourself. It's just so unnecessary. Another piece of advice is give yourself plenty of time to cut down. It's a lot easier for someone who's, let's say, 20% body fat to cut down to 18%, but from someone to go to 10% to 8%, those last few weeks, that'll take much longer and it's much more difficult. So, you know, give yourself plenty of time for those final few weeks because, you know, that's when things really get tough. And you'll see later on in this episode, I go out to eat, you know. I'm trying to keep my lifestyle as enjoyable as possible while I'm doing this cut. So I'm gonna wrap things up there. Let you enjoy this raw footage. Comment down below if you like this little commentary and enjoy the rest of the video. Don't forget to leave it a like. Yes, that time of the month again. This just arrived. Let me crack it open and show you what I got this time. Okay, so First up, we got these spicy meatas. Look pretty damn good though. I'm gonna have one of them now. Turkey sausages, extra lean mince, more turkey sausages, little bit more, and then just a ton of turkey burgers. And we got— even got my own custom one, LF Sriracha. So if anyone wants to, uh, try some of these out, I highly recommend them. Link is down in the description box. Thank you, Carrigans. I'll keep me going for a good while. All right guys, so dinner time, and this is what Sarah is wearing. I think she is looking absolutely smashing. Look at her, she's like a little model. All right, so the two of us, the restaurant we're going to tonight, what is it?
Feather Blade.
Feather Blade. And we've got a reservation there for 7, um, so we are so excited. We're gonna go, we're gonna get the full— yeah, we're gonna get the starter, main course, dessert, and just have a great time and reminisce over the last 5 years. So let's go. Yay! Ah, I caught you taking selfies. You took about 100 of them.
I'm not photographing nicely, am I? Ah!
I think you're looking beautiful and I think you're photographing very well. All right, so we decided, um, just as we're driving into dinner, we're gonna like just talk about a topic and that is some pointers that we have on how to get or maintain a 5-year relationship.
It's not easy.
It's not easy.
I was saying, like, I think a lot of girls think that, like, when they're in a relationship, when they meet the one, that it's going to be like that princess moment. But at the end of the day, like, you have to work on a relationship, and it's not just going to be easy.
It's not gonna be good times all the way through.
Yeah, exactly.
Another key is keep standards high. Like, you know, always look to impress each other. Like, you know, I like staying in good shape for Sarah. I like dressing up, putting on nice clothes, do my hair and stuff for Sarah. You know, I always want to impress her as if I'm taking her on a first date. And even 5 years down the line, you want to make it so feel like you're going on a first date with them.
Another tip I would say would be like, arguments, they can't be the end of the world. Like, when you're living together like we are, and when you're seeing so much of each other, you're bound to argue. And like, one thing that we do is like, we have like a code word or something.
Yeah, whatever it is, that it changes from week to week. And maybe it's usually like a goal we're working towards.
Yeah.
And if we're arguing, we just say the code word and it just— we just both stop. Yeah. So, and like, we've gotten so good, our arguments aren't even serious things. They never last more than 10 minutes.
Yeah.
So you couldn't even say that they're serious. If you find yourself arguing a lot, just learn how to just stop it, nip it in the bud, and just the two of you say sorry. Oh yeah, another thing we do, you know, the 1, 2, 3. Yeah.
We're both so stubborn at saying sorry. Sorry. So like, Rob will be like, Sarah, say sorry, say sorry. And I'll be like, no. And then he's like, okay, fine, on the count of 3, we both say sorry.
And we both have to go, 1, 2, 3, sorry. And if the other person doesn't say sorry on the count of 3, it's just not on. That's just not cool. So they're just a few little pointers in our relationship, um, kind of giving you guys a better look at kind of what we're like. Um, so we are going to be at the restaurant Federblade in about 15 minutes, so I'll show you what we order.
So hungry.
Yeah, we are.
So I've already looked at the menu, uh, online. Does anyone else do that? I do that all the time to get your sights up. Yeah, so I think I'm gonna get the prawns for starter.
Yeah.
Maine, I think I'm gonna get a steak, which is really weird because I'm like not a steak person, but this is like steakhouse, so yeah, I'm gonna get a steak. And then for a side, I heard they have like truffle mac and cheese, which, oh my God, like I am such a mac and cheese person.
Um, after America.
Yeah, so I'm gonna probably get that as my side, and then Dessert is always so— well, like, obviously, like, cheesecake is my— cheesecake is my favorite type of dessert. But like, they've got such good— they've got like mini donuts, like, with different, like, sauces and stuff. And like, oh, I just would literally, like, like, I'd almost not get a starter and a main, and I just get 3 desserts. Like, I have such a sweet tooth, it's ridiculous.
I'm a chocolate brownie kind of guy. But I haven't looked at the menu, I just didn't have time today with Jim and I tried to get—
oh no, I looked at it like 5 days ago when you told me.
Oh right, I haven't looked at the menu yet, so I'm kind of like, I'm gonna go in there, it'll be a nice surprise, see what I get. I'm pumped though. All right, so just walking in now. It's a nippy evening in Dublin, but I do like when the weather's cold but it's dry. Um, Dublin City is kind of a snow— yeah, it was snowing earlier. But Dublin City is a lovely place to walk around, especially the older parts of town. I am, I'm so cultured. I'm gonna go. Oh my God, this looks amazing! So hanger steak with mac and cheese and roasted sweet potato. All right, so beautiful evening with my beautiful girlfriend. We're gonna drive home now. Hope you enjoyed this episode. I'll catch you in the next one. Thank you for watching. Keep it real.
