Rob Lipsett presents a day‑in‑the‑life vlog that combines a full‑day cutting nutrition plan with a shoulder‑focused push workout, all filmed in Marbella, Spain. He opens by explaining the seasonal demand for a "cut" day‑of‑eating video, then walks through his morning meal (egg‑white omelette with Spanish ham, salsa, hot sauce, digestive enzymes, vitamin C, CBD multivitamin, fish oil, vitamin D) and a protein‑oat bowl made with Ghost whey (Chocolate Chip, Milk Chocolate, and Buttermilk flavors) plus berries and dark chocolate. He mentions a 20 % discount code for Ghost. After a brief pause for client testimonial work, he heads to the gym where he records a push session at UP Marbella, highlighting fat‑grip dumbbells, 3 × 10 rep scheme, compound lifts (dumbbell shoulder press, bench press) and accessory work (chest flies, lateral raises, tricep extensions, dips to failure). He notes a slight elbow irritation, drop‑sets, and a men’s physique posing segment, marking his 11th year of consistent training and a rebound after a 2020 gym closure. He outlines his macro targets (protein emphasis, ~60 g fat, remaining carbs) and cardio plan (30 min, 4 × week). He teases a June 7 community challenge aimed at his Irish audience, with cash and Ibiza‑trip prizes. Post‑workout, he does a quick Mercadona grocery top‑up (lean chicken burgers, Spanish ham, whole‑wheat buns, veggies, feta, carrots, fruit) and prepares a large salad and grilled chicken burgers on the balcony, describing the ingredients in detail. He also showcases upcoming Fuelcakes product packaging (whey and vegan flavors) and asks viewers to guess the flavors. The vlog ends with his final dinner (fillet steak, basmati rice, chimichurri, low‑cal hot sauce) and a reminder to check his Gameplan nutrition plan and Fuelcakes website. Throughout, Rob maintains an informal, enthusiastic, and promotional tone, frequently encouraging likes, subscriptions, and viewer interaction.
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What's going on guys, welcome to today's video. I just realized, okay, it's coming up to the end of May, summer is fast approaching, and everyone's probably like, Rob, we need a full day of eating on a cut video. We all want to be shredded by the pool this summer drinking whiskey sours, okay? I check my channel, I'm like, and it has been way too long since we've done a good old full day of eating and training. Every meal, every exercise, every supplement, the lot, every can of White Monster that I drink first thing in the morning. So let's get after it. Give the video a thumbs up, subscribe if you're new here, and let's get into it. All right guys, so it is about 7:30 in the morning. We're gonna have our first meal, meal number 1. I'm gonna put the macros and everything on the screen. We're gonna have some egg whites, red peppers, and some Spanish ham, lomo. I think that's— I think that's what it's called, lomo. Down the middle like that. Then we're gonna flip this over. The cheese is gonna melt, keep it together, it's gonna be great omelette. All right, so as you can see, we nailed the flip, and we're gonna add some salsa, some hot sauce to that, and that's it. It's breakfast. A few things I also take in the morning, and I actually take these with every meal. So these are digestive enzymes. We got some vitamin C here. I've just been taking that for years. This is kind of more new for me, and then this is from a company in London. It is a CBD multivitamin, so So you put it in there, it fizzes up, tastes good. I also usually take fish oils and vitamin D. I'm all out of them right now, but I'm gonna go try get them at some stage today. Vitamin D, I'm like the most tanned I've ever been. Probably getting vitamin D from the sun in Spain, but I definitely do need to pick up some fish oils. I'm having an epic protein oat bowl. I went for Ghost cereal milk, which is my favorite protein powder to put in oats. Chocolate chip whey is all-time favorite flavor. This is also excellent for baking as well. I got some milk chocolate one. So there are my 3 favorite whey protein flavors from Ghost. The discount code Lipsett gets you 20% off your entire order if you need to stock up on Ghost. But anyways, I'm gonna eat this now. We have strawberries, blueberries, a scoop away, and some dark chocolate as well in there. So it's going to hold me out for a while. I was meant to go to gym a little bit earlier, but I got kind of held up back here. Basically, I was putting together some client testimonials. I'm thinking of doing is actually running a really big challenge for June 7th That's where gyms in Ireland are from, of course. One of my main demographics is Ireland. So I think it'd be cool to like do a challenge so everyone can like hit the gym hard, have some motivation to do so. And then like in 2 or 3 months when the challenge is over, the prize could be obviously like a grand cash and also a flight to Ibiza. So you get like a holiday at the end of summer. Comment down below if you'd be interested in that. So that's what I was doing. And then I'm gonna eat this and then we're gonna make it to the gym. All right, so oats have been consumed. This little lady has decided to come downstairs looking absolutely amazing. See, little outfit check.
Yep, so I got my jeans.
Nice. Those oats are now consumed, and while I'm digesting them, getting ready for the gym, I'm gonna take some pics of Linda. Go follow Linda on Instagram as well, by the way, @lindasmith. So next clip, we will be in the gym, I promise.
UP or padel? UP, because it's a cloudy day.
Padel could be be less busy? You're just gonna have to wait to find out. Right, peeps, so we're back with some training footage, hitting a good old push day in UP Marbella, one of the 3 gyms I've joined out here, probably my favorite one, and definitely has the best lighting. So that's why you will be seeing a physique update in today's workout. But shoulder-focused push day, so starting off with some dumbbell press. And if you look closely, these are actually fat grip dumbbells, which I haven't made up my mind if I like or not. But regardless, these sets felt solid. The rep range we're working in today is typically around 3 sets of 10. I went higher rep on bench press, which you'll see in a moment, as recently found my elbow getting some slight annoyance, some slight pain when I go heavy recently, but nothing serious. I should be good to add some more weight by next week. But yeah, today was a pretty easy day. My two main compound lifts were the dumbbell shoulder press and bench, then moved on some chest flies, lateral raises. I went hard on these drop sets, all that good stuff. Tricep extensions, and then finish off with some dips to failure. High intensity, amazing pump, and then got out of there. And I also did some kind of Men's Physique style posing, which has not been done on this channel in a very long time. It is my 11th year of going to the gym consistently, and it's definitely been one of my best years of training so far in my life, especially after having such a terrible year of training in 2020. With Gym's closed, I feel like I bounced back really nice this year. So I'm gonna continue cutting down on these macros and calories that you see here in this video for about 3 more weeks and then try and maintain over summer. As for cardio, doing 30 minutes less about 4 times per week and keeping a very high activity level, lots of steps. The good weather in Marbella definitely helps with that. So another question that I was also asked a lot recently, which was which was what are my competing plans, and I really don't have any. This year was much the same as last year in terms of events and crowds, but it looks like the world is returning to a bit of normality in the coming months. So realistically, I'm gonna say 2022. It's just not at the top of my list right now, but it's something I definitely do want to give another crack to one day. Anyways, that's the workout, that's where I'm at in terms of progress. Drop a like if you're enjoying the video, and let's get on with it. Basically, oh my God, it is hot. The air conditioning in this car is actually broken. I need to bring it to a mechanic out here in Marbella. And like, every time I step into the car, it's like 29 degrees on Saturday. Every time I step in a car, it's like a sauna. It's like the black leather and the heat. Oh my God, crack that open. But yeah, I'm gonna get that fixed ASAP before, uh, it hits the peak of That was an amazing workout. I was doing a physique update there. For having 2 meals in me, I look kind of leaner than usual. Like usually I'll do my updates fasted in the morning, but there I look good. Plan is just keep looking good for summer, cutting down, create some leeway so I can relax and so I can look decent for when Mike shows up and maybe getting an insta pic with him. Maybe. So that was an amazing workout. I'm delighted with that. Now I'm gonna go home. We're getting into the next recipe. But yeah, that was great. Met some more Irish people in the gym there as well. I will see you guys at home because I am very hungry. Right now. I'm craving some protein and some carbs. All right, so on the way back from the gym, did a quick little Mercadona haul. This isn't like the big weekly one we usually do. This was like a little bit of a top-up. We got the poverty lemonade. This is Limón Fresh Gas. Tastes like Fanta Lemon, half the price. Monster Zeros, All Brand. We got some chicken burgers. These are really lean, 4.8 fat and protein is 6 16. We got these little lean pieces of Spanish hams, plain chicken breast skewers, so a lot of chicken. These whole wheat burgers that we're gonna make now. Light cheese that I had this morning. Got some little tacos, gonna make them during the week. Feta. We're gonna make a huge salad now, my specialty, Linda's specialty. She's gonna make that and I'm gonna make the burgers. Load of veggies and everything there.
Oh, tell them about our carrot sticks.
Oh, these things, right? Okay, in this whole box like a big box of carrot sticks, okay? 60 calories in the whole thing. So we get like some low-calorie dip or even like some guacamole, and that is like an ideal snack to tide you over. And some fruit and veg, bananas, strawberries, grapes, more carrot sticks, rice cakes. And that's the gist of things. I'm gonna barbecue the burgers on the roof. Linda's gonna meet me in the kitchen with the salad. We're going to link up, we're going to sit outside the balcony and have a really nice lunch. So I'll show you the meal when it's ready. It's going to be like my main meal of the day post-workout, so I'm really looking forward to it. All right guys, so I also got this in the post today. So the flavors of the upcoming Fuelcakes products are on the front of these. These are just the cartons. I have to approve these. They all look perfect. So this is the usual buttermilk one, okay? I can show you that. But these two right here, okay, what flavors do you think they are? They— like, I'm looking at them right now. They're two amazing flavors. They're gonna— they have already tasted them. They taste so good. These are the whey ones, and we've got the vegan ones coming as well. So comment down below. Green? What do you think? Purple? What could it be? What food is green and purple? The pancakes aren't actually Guten Apfel! All right guys, check the spread.
So we have feta, some cucumber, tomato, peppers, olive oil, red onion, and some oregano.
Yeah, a lot of good stuff. We got some skewers over there for protein, chicken burgers. I'll put some jalapeños on mine. Get some avocado here. We got the good stuff right here, barbecue sauce. So that's it, I'm gonna eat all this now. I'm gonna go into a food coma and then I'll catch you guys later. Look at these views as as well. That's what we eat lunch beside. Absolutely amazing. Grateful. Alright, my friends, it's the end of the day. We're getting in our last meal. We are finishing off our macros. I've hit my fat intake for the day. I think it's around like 60 grams. The steak will have a little bit of fat in it, but it's all good. If your fats and carbs, they go out of whack a little bit, it's okay. The main thing is protein intake and total calories. So I still do have some carbs to hit as well. So I'm staying pumped like I look today. We're doing a pack of Arrows basmati. We're doing a little fillet steak. Might have a little tortilla if I need some extra carbs. Little carb sandwich out of that. And then I've been sleeping on Chim Churri Sauce. Extremely low calories per 100ml, 26 calories. Where have you been all my life? The usual hot sauce. So we're going to spray a tiny bit of Cooking All Right. Little hack of as well. Get a good pan. If you're cooking regularly, having a good pan, especially if you're making fuel cakes, making pancakes, is a godsend. Tiny spray. All right, so I'm gonna put this meal together and finish things up. Yeah, yeah, a little bit off the side salad from earlier. So let's make a plate. Oh, this is gonna be good. Oh, this looks good, doesn't it?
Looks like Greek food. Yeah, salad in there.
All right guys, so there we go. We got some beef taco rice salad chimichurri action going on. Again, I'm putting the macros of every meal on the screen. So today was like 4 meals, which is like perfect really. Like you can kind of have larger meals compared to if you have 6 smaller ones. Go watch the last video and find that perfect meal frequency to suit your goals. Training nutrition plans over at Gameplan. The best protein pancakes in the world, fuelcakes.com. Like, comment, subscribe, all that good stuff. I'll see you in the next one. I'm gonna eat this, I'm gonna relax for today. Keep railing, man. Here, peace.
