Rob Lipsett takes viewers through a typical London day while on a 2,500‑calorie cutting diet. He starts with a high‑protein, low‑carb breakfast of turkey sausages, chicken breast, peppers, jalapeños and egg whites, emphasizing the "sound of success" of cooking egg whites. He then heads to One London gym for an upper‑body session focused on back, shoulders and arms, noting a mild front‑deltoid injury that limits chest work. In the gym he meets Tobias, a new fitness‑content creator, and shares advice on growing a fitness brand (provide value, collaborate, be consistent, stay patient). After the workout Rob gives a shout‑out to his videographer Norton Goose. He then attends a meeting with a digital bank, which results in a potential brand‑ambassador partnership to help transition his business accounts from Ireland to the UK. Back home he opens a Macro Meals delivery, showcasing a variety of pre‑portioned meals (chicken, cod, lamb, beef, pasta, rice, oat bowls, protein bar) and adds extra chicken to one meal. He unboxes a Ghost energy‑drink collaboration with Sour Patch Kids, Warheads Citrus and Tropical Mango, noting caffeine content and UK availability. Later he mixes a Lilt Zero soda with his meal for flavor. The evening includes a trip to Westfield cinema to watch Christopher Nolan’s Tenet, paired with a frozen‑yogurt outing (original, salted caramel, fruit, chocolate, brownies). He gives a brief, informal review of Tenet (7/10, praising production but critiquing plot). Throughout the vlog Rob shares personal reflections on goal‑setting, seasonal motivation, his annual pre‑Christmas cut, and encourages viewers to stay consistent with fitness and nutrition. He also promotes his Alphalete apparel (Anchor tee, Nike Air Force shoes) and a custom hoodie, providing discount codes. The video ends with a motivational sign‑off, promising more content and thanking the audience.
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What's going on everyone? We're back at home in London. The weather, as expected, is so bad. But hey, I'm so happy to be home, back in my kitchen. So we got a really busy day today. We got gym, we got a video shoot, we got a meeting, we got loads of stuff. So full day in the life, full day of eating and training, whatever it is. And of course we're starting off with a high protein breakfast. You know how we do it, we save our carbs for later in the day. Okay, so we got turkey sausages, I prepped a load of chicken breasts here, so I just threw one of them on the plate. We got peppers, jalapeños, and gonna make some egg whites as well. We're back in the egg white life. Give the video a thumbs up, let's get into it. That's my favorite sound in the world right there. That's the sound of success in the morning. Your egg whites hitting the pan. That's what winners do. All right, let's go. What's going on, guys? Holiday mode is over. We're back in London in one of my favorite gyms, One London. It's nice and local, easy to get to. And it's really good atmosphere here. Trainers are super friendly, I love it. And today we're hitting an upper body workout, mainly back and shoulders. I'm actually currently nursing a really strange shoulder injury. It's like kind of inside my front delt, and it only kind of acts up when I do chest movements like decline and incline. It's not too bad, not too serious, but we're just going to train around it. Funny enough, it doesn't hurt when I hit shoulders. So yeah, any physios out there, get in touch. I'd love to learn more about that side of fitness. All right, so we're doing shoulders, back, and we're gonna finish off with a little bit of arms. Nice fucking killing. I'm excited. Let's go. This is Tobias. We just met in the gym there, um, says he watches the channel. Channel. So I said, check yourself out because you just started a fitness page, and that was perfect timing to come say hello. So I just started my page, um, Antwice Duck Training. So yeah, if you want to go check out— there you go, man. And so we're just talking about what's the best way to kind of grow your page, build an online following. And rule number 1 is help people out, okay? You need to provide value, be it workouts, recipes, Q&As, marketing advice in the fitness industry. I do full videos on how to grow yourself as a personal trainer. Second of all, collaborate, also extremely important. Put out quality, consistent content. That's a very hard one as well. Most of all, be patient and enjoy what you do. When people see you doing what you love, you know, it's infectious. People want to see that. So that's awesome. Yeah, appreciate it. Have a great session. So just finished off with some pendley rows. That was a sick workout. Now we're back to vlog mode. And again, I just want to give a huge shout out to Norton Goose, the man behind the camera. I'll put his username and details up on the screen here. If you need some videography work, hit him up. The man is a pro, he's a legend. It's all right, on with the day. Yeah, I got a meeting now, so So I'm gonna leg it out of the gym and crack on. Even though the weather is still so bad, still getting it done. All right, people, so we're here in Hammersmith. How different is this to my Mykonos vlog? Like, seriously, not ideal. But so we're just about to go to a meeting now. It is actually with a a bank, a digital bank, which is ideal. And they want to work with me as a brand ambassador or something. I don't know, we'll find out. Uh, but yeah, I'm looking to get a good kind of relationship with a bank over here because I need to move my accounts over from Ireland. All right, let's see how it goes. All right, so just got back from the meeting with the bank. It went extremely well. They want me to come on board as a brand ambassador, and this is perfect timing because my company his accounts are registered in Ireland, and this new Project X company is going to be registered in the UK. So I have to move my accounts over to the UK so it helps to actually have a point of contact that I can go into in person, talk about this. Adulting is hard. So we're back now, we've got a delivery from Macro Meals by the look of things. So we're gonna open this up and probably gonna have one of these, maybe with some more chicken breasts added to it that I prepped. So let's crack this open really quick. So, so we got chicken and fluffy potatoes, Atlantic cod, succulent chicken breast. We got pasta and beef mince. We got a mussel burger, whatever that is, it sounds great. We have basmati rice and diced lamb, beef mince and brown pasta, and then little oat bowls and a protein bar. So again, big shout out to Macro Meals for keeping me fed over here in London. If anyone in the UK is looking for meal prep hit them up. So now I'm gonna cook one of these meals up, probably gonna add a chicken breast to it as well. And then it is such a cozy day, like it's a real winter day, it's lashing rain, it's cold, and I'm gonna do a little bit of laptop work. And then maybe tonight, yeah, we go to the cinema or something nice, get some fro-yo. Like some fro-yo? Linda wants some fro-yo. I know this is— extremely excited for this. I'm sure you guys have all seen on socials, Ghost just came out with their own energy drink. Like, that is just insane. So sent me about 12 cans here. So first of all, they got the Sour Patch Kids flavor. Like, that is nuts that they actually collabed with Sour Patch Kids on an energy drink. We love Sour Patch Kids, so Sour Patch energy drink is a good time. Warheads Citrus— I think that's going to be one of my favorite flavors because usually Yellow Monster is my favorite flavor. And then we got Tropical Mango. So again, I'm not too sure when these are available in the UK. If I find out from the time I put this video up, I'm gonna put it on the screen. Again, I'm in London now, they shipped here. They're obviously launching in the USA and Canada. So that is so sick. 200 milligrams of caffeine, very nice. So yeah, I'm gonna refrigerate these and then make my meal. Epic delivery. All right, so this is up next. We're gonna prep meal here. Chicken, potatoes, some veggies, extra chicken breast chopped up. We got Poverty Lilt. So Lilt Zero, I can't find it anymore in the UK. I don't know if they even still make So this stuff is from Sainsbury's, tastes just the same. You know we're about that poverty soda life, and I love it. Super cheap as well. Kind of mix these in together. It always makes it come like a bit more enjoyable when you're like, you know, kind of cook it together. You're not eating it out of little Tupperware box. Put that on a nice plate. Here we go, look at that. So we got some laptop work done there. It is still lashing rain. It is a very cozy day, it's a chilled one, so we're gonna go to the cinema tonight. We're planning on seeing Tenet, it's by Christopher Nolan who directed Batman, one of my favorite movies, so I'm really excited for that. Now today we have eaten 157 grams of protein, so that's pretty much protein knocked out just A little bit more to get to where I want to be. Fat, 27 grams, is very low. Carbs, 87 grams, that was low as well. Do you know what that means? It means we're getting a massive tub of frozen yogurt before the cinema. Life is good. We're going to head off now. We're going to Uber to— what's it called? White City? Westfield. Westfield. Westfield, yeah. So that's the cinema we're going to and see Tenet. Outfit of tonight, we got the Nike Air Forces that I've been wearing for nearly a year straight. Still looking fresh. Some cargos. Alphalete scoop tee. This color is called Anchor. Christian likes to call the t-shirts, you know, crazy names. Like, I would call it dark gray, but Anchor is what it says on the side. This is a medium, nice and tight in the guns, loose down the bottom, curved hem. Very nice indeed. So again, if you want to pick that t-shirt up or anything else, the link is in the description box and the code is LIPSETT. Appreciate anyone who uses that code when getting Alphalete. That, and then hoodie we're wearing, this little Game Plan. Game Plan? I don't know what's that. So this is a little hoodie, one of the mock-ups that I got done up recently. So very relaxed fit, and that's it. Game Plan, it's a cool name. But anyways, right, Uber should be here now in 2 minutes. So incoming in the next few scenes is going to be Frozen Yogurt and a movie review. Sick. Give me a taste. Thank you. Oh, that's amazing. Choco Haze. Okay, Choco Haze. There'll still be people that comment when I'm eating a fro-yo, like, where your mouth? Where your mouth? Shove it on top. Sticker's off. Damn, for that one. I would have ate the whole fro-yo. Oh yeah, it's the oldest trick in the book. Another ridge. I'm going to go for a ridge. That is mine. So I know that was a tense moment. What's he going to eat? Is he going to go original? Is he going to go salted caramel? Choco Haze. Well, you know what, I did both, okay? So we've got original over here, salted caramel here, strawberries. It's fruit, makes it healthy. Then I got cinnamon crunch, white chocolate, and some brownies. Linda, show the people what you got. I went for original. I already had some. By the way, Linda like eats pretty much the same as me. So like, do you want a video like we swapped eyes for days? Yeah, we should. It'd be hilarious. That's like a thing on YouTube. Oh, thank you. See, that's why like I need you, you know. The videographer doesn't know that to quiff my hair, right? Okay, so we're gonna eat this now, chat for a little bit, and then, uh, catch the movie. Beautiful, right? Movie review, at best we want to critique, at best 7 out of 10, at best, at best, at best. Okay, so it was really good, like special effects, cast, screenplay, stunts, like even the costumes, the guns, everything really good, high-scale production. Plot was just all over the place. Yeah, I don't know, I just couldn't get behind all the backwards footage, like it just looked There's my movie review. Maybe I suck at movie reviews. Maybe there's gonna be like movie critics chiming in just like, "He doesn't know what he's talking about. Christian Nolan produced a masterpiece." Maybe I should stick to fitness. But anyways, we'll finish up today's vlog. It's really late, past midnight now. And so yeah, the next couple of months, it's always a strange time of year. Like, it's been one hell of a year and people are kind of just like, they want to get to the finish line. And so it's always kind of like a strange time of year. The weather, you know, takes a turn for the worse all of a sudden. So it's an important time to kind of set yourself some goals, really. And you know, that's what's going to keep you motivated. Like for me, I'm enjoying getting back in the gym, being consistent. I want to get back into really good shape. And because what I do every year before Christmas, the festive season, is actually go on like a little cut and like get in good shape. So when the time comes, you're meeting friends for pints and drinks, or you meet your family for dinner, whatever, you can kind of relax a little bit because you've done the work ahead of time. So yeah, that's it. Staying good, Nick. Stay tidy, and that's it. So yeah, I hope everyone's having a good week, smashing your goals. Got some more videos coming this week planned on the whiteboard. I love you guys. Thanks for following along this journey called life. Appreciate it. Keep it real. See you in the next one.
