Full Day Of Eating And Training: My 2,500 Calorie Shredding Diet

egg whites, turn over. You say anything with a French accent, then it sounds like a recipe. Good morning everyone, welcome to a brand new full day of eating, training, physique updating, and general life chats with Roberto Lipsett. Let's get straight into it. It is 6 AM, which is why it is dark outside. We're starting off with the usual turkey sausages, egg whites, lean ham, light cheese, and avocado. Every time I post this meal, I'm sorry, people ask me, Rob, are you on keto? And the answer is absolutely not, as you will see later in this video. The keto diet was one of the first diets I ever tried many years ago, but I find I retain so much more muscle when cutting on as many carbs as I can get away with. So that is meal 1. As you can see, I put all the ham, the cheese, everything inside the omelette. I flip it around so I make a little bit of an egg white wrap, and I eat it all in one go. It is absolutely delicious. The high protein, the high fat helps me concentrate, avoid brain fog in the morning, and also stay really full until after my workout, which is around midday. Now let me show you how I start every single morning. Oh, good morning. So one of my favorite things to do, right, it's the little things that I appreciate in the morning, okay? So I come out here in the morning, I have a little look around, I look at the sunrise, and look, you can actually see the sea. Then I just hook this little hook up here And that's how we start today. Hook and the hook. Hook and the hook. It's a great start today. Look, it's like a little Disney movie out here. It's called depth of field, not spatial awareness. Spatial awareness, it makes the mess in the background look less messy when you zoom in. Alright guys, so it is just gone past 10 AM. I just finished off a FaceTime with a client in Australia, in Melbourne. So it was 8 PM for him. That's what I do. I work with clients all over the world, getting them in. Sick shape. But now we're gonna go get ready for the gym, and we're actually gonna go show a gym that you've never seen on this channel before. It's called the IO. It looks like the Nobu of gyms, okay? I can't believe I haven't vlogged there yet because kind of when I'm there, I love to just completely disconnect and often don't think about recording. But we're gonna record a sick session for you today. I hit legs yesterday, I'm gonna put in a little clip here now to prove it. And so that means it's a push day today, thank God, because no one will click on the video otherwise. So we're gonna take some pre-workout now, get ready and head off. All right, so 2 scoops of Legend is the new formula. Discount code Lipsett on the screen. Delicious. Let's go. All right, so here we are. We're outside the new gym, The IO. First of all, the view views are just insane. It looks like you're in LA, all the fancy cars parked everywhere. It's motivating. I'm gonna go in and start off some incline pressing. I'm going to take you through the whole push workout. Wait till you see this place, like, it looks so nice, and it's a nice change of scenery as well. So let's get it. Welcome to episode 567 of Rob trying to grow a decent chest. First of all, let me give you a quick look around the gym. I'm not sponsored by the IO. I pay the standard membership, which is pricey, but I appreciate not only a well-equipped gym, but also one that isn't too busy, which really helps me for recording epic videos like the one you're watching right now. The waiting area, you can get a coffee if you like. There's an indoor part of the gym, but most of it is outside under this really cool looking canopy. All the machines are Hammerstrand and Hoist, plenty of free weights and good music too. So it's just great for me to see another amazing gym be added to the Marbella fitness scene, which is definitely one of the best fitness scenes in Europe right now. So That makes me happy. I feel like I'm in the right place. Anyways, on to the workout. We start off with incline dumbbell press. If I had to do just one chest exercise for hypertrophy, this would be it without a doubt. I've been focusing completely on building up my incline pressing strength over the last 6 months, and I definitely feel it paid off. Here I'm doing 50 kg for 3 sets of 8, and I think I got them pretty easily. Next goal is sets of 10 and then 12, and then work our way up to 55 kg. If I get to the 60 kgs on the incline, that would be next level. That would feel like Christmas came early. After that, we went on some flat pressing, did one warm-up set, felt good, and then went for 100 kg for 3 working sets. After I hit a 3-plate bench earlier on in the year, I switched my focus to incline pressing, so I do wonder if that 3-plate bench is still there. I would love to do a video testing all my one rep maxes, so comment below if you'd be interested in that. After that, we went on some OHP, some overhead pressing, and my pushing strength was pretty fried after the other 2 movements, so we just did 50 kg here for some higher reps. And what you want to do here is, unless you're doing a push press, be strict with the movement. Do a slight pause at the bottom of the rep, push the weight above and back over your head, and repeat. So those are my 3 main compound movements of the day, and I could have just left the workout there, called it a day, and it actually would have been a solid session. But we got to get our isolation work done too. So next on the menu was some Egyptian side lateral raises. I'm doing these with a kettlebell for no particular reason. It's just a variation that I kind of like the feeling of. Then straight after that, we went into some upright rows. These can be done with an EZ bar, dumbbells, kettlebells, whatever you want, really. Just make sure the movement feels good for you. In particular, pay attention to how your wrists feel when doing this because some people can experience some wrist pain with this. Then we finish the workout with some cable chest flies, tricep extensions, and some bodyweight dips to finish. And I was feeling pretty pumped after that, so I decided to do a good old physique update. My current goal, as you know, is to cut to around 10% body fat, which I think I'm maybe 3 weeks away from. Comment below what you think my body fat percentage is at. I'm guessing around 12%. Anyways, that's the workout, that's the physique. So let's go home and eat some food. Post-workout meal about to go down. We have got a lot of chicken breast. We have got some chopped up veggies, courgette, red peppers, and onions here too. We got the star of the show. We got some Thai red curry. It's probably my favorite flavor of curry. The reduced fat coconut milk. Look. This just kind of like adds to the lusciousness of the curry, makes it taste like restaurant quality, and also keeps the calories down. And then some boil-in-the-bag Tesco rice. We found a place that does UK and Ireland groceries out here, so that's a good time. So we're gonna oven bake these, stir fry all these, and boil that now. So next up you are gonna see the finished dish. All right, so here is the finished result. We got the basmati, we've got the vegetables mixed in, and the red curry, and a lot of chicken. Okay, this is going to be a huge amount of protein, but post-workout, that's what we want. So looks good. I'm gonna eat that now. All right, people, so next up we've something that I've ate every day in my life for pretty much the last decade. It is the classic protein oats, and we got some frozen blueberries in there, some dark chocolate. Look at this, when you put the dark chocolate in, it like melts it. That is just insane. Ghost chocolate chip cookie, which is the perfect protein oat flavor. So again, that is just something I eat every day, and discount code is Lipsett for the protein, 20% off. All right everyone, we're doing some kitchen talk because that's where I spend most of my time. Very exciting, I know. And that actually brings on perfectly to the first question that nobody asked. Now, people actually did ask me this, I swear to God, it's on Instagram. But someone goes, why haven't we been seeing you upload as frequently to your channel? I'll be completely honest, is because I do pretty much the same thing every day, right? And now I love my day. Like, I have the perfect life, an amazing life. I wake up, I make a lovely breakfast, I do fulfilling work that I love to do in the fitness industry, then I train for as long as I want. I often have a nice lunch, I go for a swim, I walk around the sun, I hang out with my friends, I work during the week, and then on the weekend we go for a date night. It's all in Beautiful Marbella, it's amazing, but again, it's all kind of the same every day. So when the world opens up a little bit and there's more events on and I can travel around a little bit more— we can, we actually do have some upcoming travels, like biggest trips are live pretty much— it'll be great again. But at the moment, I'm kind of like, you know, this is, this is it, like you're seeing what I do most days. So again, not complaining, but it does get a little bit repetitive. But that's how you get in good shape. Is just repeating the basics again and again and again. So that's it. When I have some better content, I will obviously upload it, but I don't like just forcing it for no reason. But I am going to do some more kind of sit-down content where I'll just delve deep into a topic sitting right here and, you know, we'll go over it. So it'll be a different style of video. It won't be a vlog style. You can watch it, you cannot watch it, as long as it helps. At least one person out, then I'll upload it. How are you finding Marbella in the winter months? Is it quiet? So it's definitely quieter than it was in summer. Like in July and August, we literally couldn't get a table. Like we couldn't even— for the whole month, we couldn't even get dinner at some of our favorite places. And the traffic was insane. Once we got stuck in an underground car park for about 2 hours. Like we parked there, and the end of the day we tried to get out, and it was like— I thought I was gonna die. It felt like my car was in a sauna. Crazy traffic, so busy. Okay, so these winter months have actually been really nice, especially September and October. November's just gone there, was really nice and chilled as well. But yeah, they actually turned out to be some of our favorite months, and the weather's still amazing, surprisingly. And it's a perfect time, just kind of like we're seeing in this video, train and eat and kind of get some work done on your laptop and on your business. So It's a great time. What are your plans for Christmas? So right before Christmas, a few days before Christmas, we are flying to Tulum in Mexico. And we're always looking for a place that both of us haven't been. This is the first place that is completely new to the both of us, so really excited for that. And we're going for an entire month. And then now the next plan is— I just realized Houston is a very short flight from Tulum. So I'm talking to Christian, Max, surely right here now. And I'm thinking about doing a month in Texas because it's been literally 2 years since I've seen the whole Alphalete gang. Alphaland should be built by then, so that would be an amazing month to just work and train my ass off and see my friends again. And like, it's such motivating individuals as well. Like, I think that'd be very good for me too. So that's the plan for next couple of months. They actually could be the best couple months of my life, along with The huge surprise that I've been saying in every video, all big things going, big things coming. It's actually signed off on, right? It's done. So I just want to wait until it's like, until time's right to tell you guys what it is. But it's a big life decision. How do you stay motivated? I think I've been asked this 100 times. I'm gonna give you a different answer, and I absolutely do not stay motivated. So for example, for YouTube, I've actually been doubting myself and kind of hating on myself a little bit, like, the past while. I've been like, "Oh God, you know, what do I upload?" I've been overthinking things. I've actually had a few videos edited and I go to put them up and I'd be like, "It's not worth uploading, I suck." We all have those dips in motivation, but you just need to have discipline and just to keep going. Like, today I was like, "Oh, you know, I don't think this video is going well. Oh, I don't want to upload it." Then I was like, "Shut up!" I'm like, "Just put something up. You enjoy doing YouTube." just put it up. So you really just need to look yourself in the mirror and just tell yourself to shut up and get on with it sometimes. So that's how I deal with it, a little bit of self-discipline. And then there's other things such as like the gym, that's just one thing I've never needed motivation for. I'm very lucky for that. Diet, definitely need motivation for that sometimes, but not as much as other things. So some people will find they need motivation in certain things in life, so You kind of just need to give yourself a talking to. Another one is, right, and this is something that I've spoke about on this channel before, right? Okay, look what other people are doing. Okay, when I see a YouTuber, they're killing it, I'll watch one of their vlogs, I'm like, I want to vlog. When I see someone with a great physique on Instagram that I look up to, I see that, I'm like, I want to hit the gym, I want to take my diet more serious. The worst thing you can do is look at other people doing well and be jealous. Jealousy is a terrible trait and you need to get rid of that. Okay, you need to get rid of that out of your body. So one thing I do as well is I look what other people are doing and it inspires me. I actually watched a few killer vlogs just when I was having my lunch there and made me just want to pick up the camera. So yeah, look what other people are doing. Don't be jealous. How fast can you build muscle? That could be a cool video that I break down. So here's a sliding scale. To just cut the video short, right? Here's complete beginner, here is expert like me, okay? I'm not an expert, I've been in this game a long time, right? Complete beginner, you hop on a good program, you track your macros, you be consistent, noob gains extremely fast, right? Like you can gain 10 pounds, not of pure muscle, you know, in the first couple of months of training or first year, huge amounts. Expert, you're looking at incremental gains, slight improvements here and there over the case of like, or over the course of months and years. So the more advanced you are, the slower things are going to be. Because think about it, if you're advanced and you just kept making noob gains, where's the limit? Like, you'd literally be bigger than Phil Heath. You'd be able to bench press cars, and you'd be able to— I was about to say curl the microwave because it's the first thing I saw. Like, I could probably curl that microwave. You know what I mean? Yeah, you'd be able to lift the house. Okay, there'd be no limit. So the closer you get to being an expert, being advanced, is the slower things are gonna be. So my new program is gonna be microwave curls. No job, 26 years old, any advice? You are so early to the game. Like, I can't believe you think 26 is old. I only started doing what I'm doing now, which is working in the online fitness world, when I was 22. I only really kind of took off when I was 24, 25. So that's like, what, a year's difference? Like, seriously. So do not worry about it. Try different things. Try everything. Try fitness, try photography, try videography, try crypto, investing, sales, marketing, events, whatever it is, and find out what gets you really passionate, what you won't mind doing for many, many years. I've been doing what I'm doing for years. I'm going to be doing it for many more years. I love what I'm doing, okay? I'm passionate about it, and I can't see myself doing anything else. And you will find that thing, whatever it may be. And there's never been more opportunity in the history of humankind, so it's a great time for you to be alive. Enjoy the journey. Biggest advice for starting a physical business? So it's going to be the same advice that I give always about any business, you know, something you'd love and use yourself, something you'd recommend to your family and friends, a solution to people's problems, something that makes life easier, all that stuff. Okay, but if you want me to be more specific about physical business, something that you can hold in your hand such as a lovely box of Fuelcakes, well then my advice is, my God, learn the backend stuff. Storage, manufacturing, shipping. Oh, shipping, Jesus Christ. The logistics, like Brexit, like taxes, customs of getting it into a certain country. Example, my thing is like, people are like, customs ring me up like, is this a food product? Is this a supplement? There's just so much backend stuff, and I'm used to just dealing completely in digital products, online business. But my advice is learn all the backend stuff. It is much more complicated than just having a digital product. There's actually even more stuff like Where are you getting it manufactured? Okay, it's cheaper to get something manufactured there, but by the time you ship it to where you are, it costs more. So you might as well just get it made in your home country. There's so much more to think of. So my advice is look at all the backend stuff and the costs that come with a physical product. Is it tough to motivate yourself to cut down when not prepping for a show slash shoot? That was a bit of a tongue twister, wasn't it? Show slash shoot. Show slash shoot. It's much harder when you've nothing to look forward to. Like, when me and Linda booked this— to long— when we booked the trip, the second book flights, we're like, okay, we want to be looking our best, feeling our best on the beach, you know. We'll be wearing minimal clothes for a month, so we want to feel great going over there. Oh, and like, another thing I'm just gonna throw this out there— do you know what people nowadays, they're like, oh, you are always, you know, beach body ready. I'm like, okay, great, I still want to get in sick shape for my holiday, okay. That's another thing I've been seeing a lot recently, right? There's nothing wrong with wanting to get in ruthless shape for your trip away. So anyways, as soon as we booked the trip, motivation sky high for sure. When you got nothing to look forward to, just chilling, you definitely like, you feel less of a push. And then, my God, to answer your question directly, if you have a show or a photoshoot coming up, then definitely that motivates you a lot. Show in particular, because you're in front of a live audience. People must hear my voice and wonder, is it there the whole time? Yeah, yeah. I'm making sure the camera doesn't shut off. Yeah, she's like, um, the Jamie out of Joe Rogan, you know what I mean? To make sure the podcast is going well. It's just tied up to a chair. What ultimately makes you happiest? Um, it sounds weird because I haven't been doing it recently, but when I'm on top of YouTube and interacting with my audience, which in turn massively helps your business, of course. So just when I'm productive and on top of my game, you know, really my clients are smashing it, just work is going well. Of course that's when I'm at my happiest. And I think like you ask most people— Tyson Fury actually did an amazing interview, it was about a year or two ago with Joe Rogan, it's like a short one. He was talking about like when you set a goal and you're on the journey to hit those goals, everyone's at their happiest. I think just everyone can agree with that. I certainly do anyways. So yeah, when I'm just doing well, being productive, you feel so fulfilled. Then it's like, oh, you know, you want to relax and take a bit of time off, which is also nice. But it's hard to strike that balance, you know what I mean? What are your biggest weaknesses and what are your biggest strengths? Biggest weaknesses, definitely I'm very hard on myself unnecessarily. Sometimes that can be good. You're like, come on, get this shit going. But then sometimes it goes too far and you put yourself in a bad mindset and it becomes like negative, which is not what we're about on this channel. So that's definitely my biggest weakness. I need to be kinder to myself. Biggest strengths, and then strength would be definitely a bit of resilience. You know, I may take some time off, but I'll never go away. Like, you'll never actually get rid of me. And like, I've been in this game a long time and no sign of stopping. So definitely that, you know, I just like, I get something in my head and I won't stop until I get there, no matter how many times I fail. Like, I have no shame. I just, it doesn't matter if I make complete mess of it, just mess up so many times, complete fail, I'll give it another go. So I really don't care. I just don't care. So that's definitely a strength of mine. All right, we're going to go for a walk, we're going to hit our 12K steps, and then we're going to finish up with a big meal. See you then. Beautiful evening. All right, so every day I say it's what keeps you lean is eat something you love every day. So I love something sweet. Most days it's Fuel Cakes, but I have plugged Fuel Cakes so much this last week. No discount code, it's actually just 40% off. I wanted to actually eat it today. My Instagram, I'm just a shill. So we're gonna go get some frozen yogurt in our favorite place. It's by the beach and the sun's setting right now. It's gonna be absolutely beautiful. So it's gonna be our little sweet treat, and then I'll probably have 500 calories left to hit. So we're gonna have like a dinner-y dinner and and then we'll finish the vlog. We managed to get the best parking space ever. Literally, the Froyo is located right down there. But let me show you what Marbella looks like in the winter. It is so nice. All right, let's pop out. Look how close we got. This is crazy. So look how nice Marbella is in December. I'm telling It's my favorite time of year, and look, we're here at the Froyo Spot. Very excited. Helado de yogurt. Frozen yogurt. So we're going for the no sugar, no fat option. A bit healthier, that's what we're going to tell ourselves. It's solid, man. So we're going to go for healthy-ish toppings with a bit of bold stuff as well. Look at this. This is peak happiness for me. Sunset froyo, beautiful blonde, palm trees, palm trees in December. Seriously, the effect it has on your mood which is just crazy. This is the sample of goods. Mmm, natural flavor. See, Rob likes this place because you get to serve it yourself. Oh yeah, don't like other people. Oh yeah, when they're doing the self-serve, it drives me insane. I'm like, can you just be a little bit more generous here? I'm like, that's a medium, not a small. I'm gonna finish this up here and then it's pretty early, it's only like 6:15. At about 8 o'clock I'll have my last meal of the day. All right guys, for the last meal of the day, very poor presentation, I know, but we're gonna put it in that bowl, it's gonna make it look a little bit better. We just got some beef tagliatelle, some really lean mince, spicy red peppers, tomatoes, spinach, there's a few mushrooms in there somewhere. So this is 500 calories, it's gonna hit our macros nicely for the day. All right people, finish up the video here with a nice bowl of pasta. What a better way to finish today. Thanks so much for watching, really appreciate the support. Thanks so much for tuning in. Hope you enjoyed this little life update and some cool things to come and some epic travels as well. See you in the next one. Keep real, peace.