In this vlog, Rob Lipsett documents a planned refeed day while he is in a cutting phase for upcoming photo shoots. He explains what a refeed day is—a day where protein and fat are slightly reduced while carbohydrate intake is dramatically increased (about 600 g in his case)—and outlines its physiological and psychological benefits, such as glycogen restoration, leptin boost, improved performance, and a mental break from dieting. He shares his typical cutting macros and then walks through each meal of the refeed day, detailing the foods (breakfast burrito, Cocoa Puffs with banana, chicken with sweet potato, honey‑sweetened oats with Nutella, a burrito bowl, homemade fries, frozen‑yogurt dessert) and how he measures portions. He also describes his light gym session that day, the rationale for scheduling a heavy leg workout the following day to capitalize on the carb load, and offers practical cooking tips like weighing jars and timing oven dishes. Throughout, he intersperses personal anecdotes about past vlogging experiences and emphasizes that a refeed day is a planned, controlled event—not a cheat day. He ends by noting his plan to rest, watch a TV show, and prepare for a demanding workout tomorrow.
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Hey everyone, what is going on? As you may or may not know, I'm still cutting. I know, gains not even once, but I've got a few upcoming photo shoots and events that I've got to be ripped for. So a bro's got to do what a bro's got to do. This is my current neck. So I still got a few more weeks cutting. So basically, anyways, now get to the point. When I'm cutting, I like to throw in a refeed day. So what's a refeed day? It's basically a day when you drop your protein and fat intake slightly and you increase carbs by 100% or more. What are the benefits of a refeed day? Have something to look forward to, give yourself a psychological and a mental boost, completely restore your glycogen, thus improving performance, restore your leptin hormone and the following days you'll have more energy, you'll feel better. So because of that, you'll move more, you'll have better workouts, and you'll increase your total daily energy expenditure. You'll simply burn more calories from moving more. Um, I remember one year when I really didn't know about refeeds and I cut, and then I compared it to the next year when I learned all about how to incorporate refeeds, and my physique was so so much better. I retained so much more muscle. So I decided I'd take you through today. Let's kick it off. Also, I nearly forgot to mention, my usual intake when I'm cutting looks like this. So today it's gonna look like this. So starting off the day with a breakfast burrito. So that's like a few whole eggs and egg white, mince, tomatoes, so on, and a bowl of Cocoa Puffs with banana. And also, if anyone's wondering how I record all my videos, this, this little thing right here, I also use it when I'm eating food to like watch YouTube videos because I watch a lot of YouTube myself. But anyways, I'll see you in the next meal. And just gonna have a quick little espresso before I hit the gym. Pre-workout off the gods. Alright, so I actually didn't plan on training today, but it was a Sunday, I wasn't up to much, so I said, "Fuck it, I'm going in." I do also love training on a Sunday, as the gym is always quiet. So I did an easy light session, but I always schedule my refeeds the day before before a big session, so I've planned a heavy leg workout for tomorrow. Reason for that is when you take in a large amount of food, 600 grams of carbs in this case, it's gonna take a while to digest, so I'm gonna feel all those beautiful carbs tomorrow. Anyways, as I said, I just came in and fucked around, so enjoy the rest of the video. Coco Bobs give me the pump, that's for sure. You know what I love doing? Putting something in the oven, timing it so when you come back from the gym it is ready. So I got a sweet potato here ready to go, and I'm gonna cook me some chicken, maybe some sweet corn or something, I don't know, and get a bit of a Nando's feel going on. All right, second meal. So I got some Chicken, hot sauce, spinach, and some sweet potato. And I actually put a bit of honey on it, put on 10 grams of honey because it tastes great and it'll up carbs a little bit. Got some beans over there, and then I got the evil stuff right there. So gonna enjoy this now. Okay, so here we got some oats, bananas, raisins, and a ton of honey. And then I'm obviously gonna put some Nutella in it too. Here's a little tip as well for jars, sauces, if you're making pasta or whatever and you want to know how to measure it out. Just weigh the jar before, put whatever you want in, and then weigh the jar after. It's that easy, bud. Okay, I'm going to enjoy this. Holy Frank Zane, that tastes good. Do you know what I wish I started doing? I wish I started vlogging when I was in America. Like, I went to Isla Vista in Santa Barbara for the summer, and I could have got some seriously funny stuff on camera. Like, some of the house parties were genuinely like Project X. If you've seen Project X or any of the American Pie movies, Those parties are real. You know, they happen. There's frat houses and everything. It's gas. And it also would have been kind of fitness orientated because I did go to the gym a good bit over there. And I did a lot of cooking too. And like, you know, the grocery stores are great. They've got like everything. But yeah, I wish I started vlogging then. Would have been very interesting. But too late for that now though. But maybe if I keep this up till next summer, I'll do something crazy next summer and I'll vlog all that. But hey, only time will tell. Alright, so I like to lay everything out before I start cooking my dinner, so I'll run you through it here. Gonna make a bit of a burrito bowl. So I got chicken, tomatoes, peppers, onions, some diced carrots, lettuce, some guac, salsa, cottage cheese, And in each one of these bags there is 95 grams of carbs. And you know, Uncle Ben be like, "Hey kids, each bag is 2 portions." I'm like, "Fuck you, Uncle Ben. It's a refeed day. I'm eating the whole bag." So I'm gonna whip this up now. I'll show you what it looks like when it's all done. So here we go, peeps. This is the finished product. If you ever got a craving for Tolteca or Chipotle, whatever it is, just whip one of these up. They're really quick and easy to make. Alright, so you're probably wondering, how is this guy still eating? But if you were to describe my appetite, it's a joke. You know, I've entered and won eating competitions. But, um, so I'm making some homemade fries here. Basically just chop a potato into chips, boil it for like 5 minutes, and season it with some chili flakes and some salt and pepper. And then just put it in the oven for about 10-15 minutes or until they look good. So yeah, the show must go on. In these go. And as always, he nails it. And I got the ketchup and mayo combo going on there too. So we are wrapping today up with some frozen yogurt, strawberries, honey chocolate sauce, peanut butter sandwich, and another big glass of milk. And I'm just about to eat this, relax, watch me some Love/Hate. I actually, I never really watch TV. I always just watch everything online, or I watch a lot more YouTube, a lot of documentaries, because I like learning something and, you know, getting entertained at the same time. But I make an exception for Love/Hate. So I'm going to hit the lights, I'm going to enjoy this, and this wraps up today. I am going to sleep well tonight and have one hell of a workout tomorrow. But remember, a refeed day isn't a cheat day, as you still have to control what you eat, and it's also planned. A cheat day always— doesn't always benefit your progress as well. Remember, you gotta count them macros if you wanna Mack Them Hoes. Catch you next time.
