In this vlog, Rob Lipsett walks viewers through an entire day of his lean‑bulking routine, starting with a high‑carb, high‑protein breakfast of potatoes, vegetables, egg whites and whole eggs, and emphasizing the importance of hydration. He explains his meal‑frequency preference (4‑5 larger meals) and shares a detailed lunch of brown rice, Cajun chicken, and a beef burger with macros listed. He then showcases his gym session—a shoulder‑focused push day with added chest, triceps, and trap work, stressing the principle of training lagging body parts more often to stimulate growth. Throughout the video he promotes his apparel sponsor Alphalete (discount code ROB10) and his new meal‑prep sponsor NutriQuik, describing the convenience and macro transparency of their meals. Rob demonstrates a homemade mass‑gainer shake (banana, peanut butter, whey, creatine) and demystifies mass‑gainer supplements as merely calorie‑dense macro powders, recommending DIY shakes for cost and nutrient control. He notes his daily intake hovers around 2,800 kcal, with macro tracking less rigid than contest prep. The vlog concludes with a dessert of Greek yogurt, bananas, chia, granola, and a large bowl of oats, answers a viewer question about macro tracking, and teases upcoming content and future goals.
Chapters
Alright guys, what's going on? So today is a full day of bulking. Show you all my meals, all my training, and I can't believe I haven't shown you like a full day of eating on this bulk yet. I've just been super busy. So sit back, relax for some easy watching, and we're gonna start off breakfast. Alright, so my usual breakfast on this bulk is I have about 300 grams of potatoes. I put them in microwave for about 5 minutes and then put them in the oven for a bit to make them crispy. Also add in some vegetables like peppers and courgette— courgette. Then I'm also gonna go for 100 grams of egg whites and 2 whole eggs. Alright, so that is breakfast. I kind of like folded up the eggs with the egg whites, and then I'm also gonna have some reduced sugar ketchup with that. And a major key, big liter of cold water. When we're like cutting, we always drink plenty of water because, you know, people tend to be hungry a lot more often. But when we're bulking, hydration is just as important, especially before you go to gym and when you wake up. So don't forget to drink your water even on a bulk. About a week ago, I did a full day of eating, and I'm still kind of getting used to my new intake, and I ended up eating like 8 meals or something. Whatever it takes, goddammit. But yeah, it was like really long, and I don't even like eating that way. I think it's, you know, way too time-consuming. So that meal there was over 500 calories, and that's how I kind of like to eat. I would like to eat about 4 or 5 bigger meals, so, you know, takes up less time, and I think it's more enjoyable too. Another thing I want to quickly talk about is on my last video, my story video thing. Thank you so much for the support. You guys seem to really enjoy that video. And I just want to say thank you. It's also motivated me to up my content a little bit, and starting from next week, I think I'm gonna do just that. So like I said, I wasn't just talking shit saying, "Ooh, new things coming." There is. Anyways, I'm gonna let that food digest, get some work done on my laptop, and then I'm gonna hit the gym around midday. I'm not gonna have another meal before the gym as I don't like to feel too full or bloated. All right, so me and Sarah have a bit of a like Sunday tradition. We go for like a Sunday stroll, we get some coffee, and we sit out in the sun and kind of just plan the week out. Anyways, I'm about to go hit the gym now. On the menu today is some shoulder emphasis push day, so I'm gonna add in some chest and triceps there as well. I cannot wait. And also, I am determined to bring up my traps on this bulk, so I'm also doing shrugs on pretty much every upper body day, and I'm really enjoying it, and I'm kind of— I think I'm seeing a little bit of growth. People always ask me, how do I bring up a lagging body part? And it's really simple: train it more often. I remember there was like a year where I really wanted to bring up my legs, and I squatted 3 times a week. There was another stage where like I badly need to bring up my chest, and I just threw in 3 sets of dumbbell press at the end of every upper body session. So you're just really stimulating that muscle protein synthesis very often throughout the week and very frequently. And that's just a great way to grow. It's also just adding more of a workload. But obviously you can't like focus on every body part at every time, so it's best to just pick one and focus on it. So right now we're focusing on traps. Sunday sessions, let's do this! All right, so just gonna do a really quick voiceover to to update you on what is going on. First of all, I know I'm gonna get asked where my t-shirt is from, and it is from Alphalete, who now actually started doing discount codes. So if you're picking something up, be sure to use the code ROB10. I know I'm wearing a part of the lifestyle range, but I really like working out in them as they're stretchy fit and also have a scooped hem with extra length, so when you're pressing above your head, it doesn't ride up on you. Anyways, workouts are feeling amazing. I'm setting PRs pretty much every session, be it weight PRs or volume PRs. Reps. I know this won't last forever, but I'm really enjoying this linear progress while I can. Once my progress slows down is when I'm gonna put in place kind of advanced training protocols. But my motivation levels are just sky-high right now because of the new goals that I have. I don't actually even take pre-workout anymore. I usually just have a coffee beforehand. And I remember when I was prepping, I was so dependent on pre-workouts, which is really bad. Anyways, I'm pumped to put up some bigger weights for you guys over the next couple of months. The bulk is also staying lean, if I do say so myself. As long as my face doesn't get fat, I keep my jawline, and my arms and shoulders have some decent definition, then it's all good in my book. Anyways, look, enjoy the rest of the video and leave it a thumbs up if you're liking this content. I'm out. Alright guys, so I do also have a new sponsor. I'm so excited. I have tried the product, I've signed the contract. I really, really like this company. It's an Irish company. I've personally met the owner. He delivered the kind of first batch I got to me. If you have me on Snapchat, you probably know what it is already. Snapchat gets the inside scoop, so add me. But it is a meal prep company. It's called NutriQuik. I've tried all the meals. They taste amazing. It's so convenient. They have all the macros on the back, really good macros. And you know, at the end of the day, it's nothing like— it's not a controversial supplement or anything. It's just food, you know. That I'm so— I'm so grand with putting that and promoting that on my channel. So that's basically it. Nothing more to say about that. I will probably be getting a discount code from NutriQuik. It is only available in Ireland, as you can imagine. But yeah, I'm pumped to have these on Team LF. Today I'm either going to go for brown rice and Cajun chicken with veggies, and then we also got the beef burger with mashed potato macros on the back. I am in the mood for some chicken. So 2 minutes in the microwave, that's what you're left with. The macros in this are like 7 fat, 46 carbs and 56 protein, which is like perfect, especially after a workout. And probably gonna add some hot sauce onto this as well because I love spicy food. For dessert, I'm having one of these. The macros are like 10 fat, 30 carbs, and 23 grams of protein, so pretty solid overall. So next up, I'm making a shake, and this is kind of like my homemade mass gainer shake. And now I need to talk about weight gainer supplements. Okay, I've talked about it on this channel before, um, because I think a lot of people get confused over this. Okay, they go to their local supplement shop, they see a big doggy bag and it says D-Ball Gains 6000. Okay, and they think like, oh wow, this is, this is going to give me steroid-like results, I'm going to get swole as hell. But mass gainers are literally just— think about it as powdered macros. It's literally just carbs, fat, and protein. It's just like a liquidized way of getting in calories and macros. There's nothing anabolic about it. There's nothing special about them. You'll actually get more nutrients if you just make a homemade shake yourself or just get those calories/macros from food. Remember, macros are what make up your calories. So this is what I actually recommend personally. Get a blender, get some whey protein for protein, get some peanut butter for fats, uh, whatever type of milk you want. Depending on how much carbs you want, just add a banana or even just add oats and honey. It tastes absolutely amazing. Amazing, and it's just such an easy way to get in calories, and it's obviously very cheap. Like oats, bananas, everything, it's all very cheap. So remember, you want more carbs, add some honey, add some more oats, add another banana, whatever. But today I'm just going for a tablespoon of peanut butter, 1 banana, and a scoop of protein. Try it out. And by the way, like, I'm not eating all these meals one after another, like time has elapsed during each meal. I'm also going to add some creatine monohydrate to this shake. I think creatine more beneficial when taken on a cut, and you are running the risk of losing muscle and strength. So creatine can help you preserve that, whereas on a bulk, you know, you're not gonna lose any muscle, you should be gaining muscle. But, you know, Myprotein sort me out with this, so why the hell not? Also, I'm still hitting around 2,800 calories. Like I said in my, you know, lean bulking plan video, there's no need to increase calories if you're still getting good results. My workouts are still awesome, my weight's going up. There's no need to increase calories as of yet. Alright, so we are going for 100 grams of brown penne pasta. 100 grams gives us 2.5 fat, 60 carbs, 8 grams of fiber, and 14 protein. Next, we're gonna do just under 200 grams of chicken breast, and that has been seasoned with black pepper, chili powder, some soy sauce, and a bit of hot sauce as well. Try it out. Tastes amazing. I always just put all those seasonings, load of chicken breasts into a Tupperware bowl and like shake it up. And I get all my meat from Kerrigan's Meats that I eat. Link is in the description box and discount code. It's honestly the cheapest and highest quality meat that I've come across. So we diced up the chicken pieces and we are gonna add the pasta and some broccoli too. Okay, now this is gonna sound really weird, but when you combine some fat Greek yogurt and a bit of chili sauce as well. You put them in the pan together, it makes kind of like a spicy mayo sauce, like Southwest sauce. It tastes amazing, trust me on it. And there's the finished product, people. I also grated some low-fat protein cheese on top of that as well. I'm going to enjoy this now. Favorite meal of the day. All right, quickly show you what I'm having for dessert. I'm going to finish off that Greek yogurt, add some bananas, chia seeds, and granola to it, and some sugar-free syrup on top. And we have a massive bowl of oats with chia seeds and chocolate chips in there as well. I got a lot of love for oats, especially large portions of it. Alright guys, that is the video. If you enjoyed it, be sure to leave a thumbs up. And I'm just gonna answer a question I know I'm gonna get asked, and that is, am I tracking macros? The answer is yes, just not as rigidly as I would if I was, you know, in contest prep or towards the end of a cut. I know full day of eating videos are a little bit overdone on YouTube, but I wanted to give you guys, you know, some recipe ideas a better look into my nutrition, and also give you a few tips as I go about my day, as I go about my meals. Thank you so much for watching. I'll catch you in the next one. I got some killer videos planned for next week that I'm so excited to do. Keep it real. I'm out of here. Peace.
