How I Eat Out And Stay Shredded (Marbella Vlog)

What is going on, team? Welcome back to another day in the life of Marbella. Today is the weekend, and sometimes, you know, I relax, I chill on the weekend, and I give YouTube and social media a break. But I'm actually just rereading one of my favorite books, and this book, The YouTube Formula, it just gets me motivated to vlog. It's hard to read and then not pick up a camera, so I said, you know what, why the hell not? Consistency in January 2024, let's do it. Today is an interesting day, so I'm I know I said in the last video that I'm cutting down for a trip to Dubai in about 5 days now, but we got invited to one of our favorite spots to go to in Marbella, and it's also— it's like a lunch during the day. So I'm going to show you guys how I go about it, and we're also going to enjoy some Spanish food as well, as I don't do that enough on the channel. But so it is the morning time, just getting some pre-workout in as always. Like, that's how we start the videos. And then I'm gonna go off to Elements Gym. So in the last video, I would have been training in The IO, and I'm not gonna lie, I 5 gym memberships. If you include Linda, that's 10 gym memberships. Oxygen, M13, Elements, The IO, and Paddle Club. Our IO membership is €140 per month each. That's nearly €300 on one membership. Anyways, I go to a lot of different gyms. The one I'm going to today, it kind of depends on day of the week. It's kind of like I don't want to eat the same meal for breakfast, lunch, and dinner, so change things up. Same with the gyms. On the weekend, I like to go to Elements Gym, and that's actually owned by a good friend of mine here in Marbella just like transformed the place over the years, done incredibly well. So we're gonna go there now, we're gonna hit a workout, and then we're gonna come back, you know, do a little bit of work and then get ready for lunch. So workout, work, and then lunch. With your nutrition, and when I'm working with clients, we always pinpoint some upcoming events, be it a lunch out, a wedding— they're always a big one— a stag, a boys' weekend, a trip with the missus, anything. The key is spotting them early as possible and then catering your training and nutrition around that. So for example, I'm gonna If I was going out for dinner time, I'd bank most of my calories for that. I'm going out for lunch dates, I'm gonna bank most of my calories for that. So fast in the morning, probably until lunch, maybe like a post-workout snack, a shake or something, and then a light dinner. You know, it's so simple to do when you look at your nutrition as a 24-hour period. And then if you've got a big weekend or a big event coming up, just create yourself some leeway leading up to that. So this week I'm gonna train super hard, diet super hard as well, pay real close attention to everything because I know in Dubai I'm gonna be staying in hotels, probably won't have a kitchen, pitching a lot of the time, gonna be moving around a lot, gonna be doing a lot of podcasts, a lot of social events. So put in the work when it's easier to put in the work. That's the quote of the day: put in the work when it's easiest for you to put in the work. Quote of the day. All right guys, push workout about to go down from the Gameplan app. You know how we do it. So quick run through today. All right, we are starting off with dumbbell bench press, flat press. I'm also going to use a nice hammer grip for that, you'll see in a second. We have incline bench press, cable flies, dumbbell lateral raises. We reverse pec deck, so hitting our rear delts as well. Finish it off— oh my God, it's gonna be killer— with dips and kettlebell skull crushers. So a fun little variation. This should take me about an hour to do. I'm very excited. Weak points I want to bring up this year are, of course, the chest, as always. You know, it's definitely a weak point of mine, and my arms as well. My biceps are all right, especially the peak. I just think I need a bit more mass on them, and a lot of that is going to come from the triceps. So if you guys see me doing a lot of chest and tricep workouts on this channel, just let me be. Let me go at it. You know, there's girls YouTubers out there that just do glutes every day. Let me be the equivalent of that. Post-workout shake. This is going to be my main meal, or the only thing I eat before going out to lunch. We're very excited. The weather's absolutely amazing now as well. We are going to do a classic protein shake. So I've had this blender for years. This has like traveled the world with me. It's a Vitamix one. Again, not sponsored. All these kitchen appliances need to start hitting me up. So we got some ice in here. We got our proteinas, our leche deshidratada, our low-fat, high-protein milk. Macros in this are insane. I think in America the equivalent to this is like Fairlife. And then in Ireland we have Avonmore protein milk. Half a banana. You can see here we got the Rainforest Alliance People and Nature, so we're saving the planet one protein shake at a time. For the protein, we're going to do Coffee and Ice Cream, pretty wild flavor. I say a lot of people skip out on this, like a lot of people would go for like chocolate and vanilla, the classic flavors, but this is a fantastic flavor and it's going to go really well with the cacao puro. So it's pure cocoa powder, really strong taste that we're gonna have to balance out with stevia. There's a lot of health benefits to this and it just makes like super chocolatey. It's gonna be like a chocolate banana coffee shake. It's gonna be like a hardcore chocolate Frappuccino. The instructions, you just put it all in the blender.

That's it.

That looks unbelievable. And it actually is quite filling. Like, that's a lot of food volume when you blend it up. Pour the milk to here. Now we're up here. Oh, look at that, so frothy. Hey, let's give it a go. I can't stop. Oh my God, that is insane. I don't use this blender enough because it's hard to kind of take out on the counter, but that is just unbelievable. You pay so much for that in like a protein cafe or like a health cafe. I actually remember when I lived in Santa Barbara, I'd go to this place, I got some shame, be like $10 for this.

Crazy.

10 out of 10, give that recipe a go. Now I'm gonna go up, do podcasts, and then we're gonna get ready for lunch in a few hours.

Speaking of, um, you said regrets a couple of minutes ago. Do you have any regrets looking back on your life thus far?

Yeah, so I, I hate to this, and it's a double-edged sword. I actually regret— because I did work super hard, did everything that I set out to do— but I actually regret not uploading more YouTube videos. Sometimes you could say, hey Rob Lipsett, live in the moment, you don't have to vlog everything, you don't have to record everything. I actually personally, I have YouTube specifically, I wish I did more of.

Yeah, like, I feel like with YouTube, like, because I used to have a YouTube channel back in the day, I stopped it because I moved to podcasting But did you ever feel that you weren't being present when you were recording YouTube videos?

Yeah, for sure. And you would get this, like, I guess some people call it burnout, or get this, like, feeling of you're like, oh God, I'm just— my whole life is thinking about the next video and trying to plan the next vlog and constantly thinking about it. Then you do because you like to do it. It's a double-edged sword for sure. Can take away the moment. And also when you're carrying around like a massive camera thing, sometimes like you just want to be in loose clothing and walking around an old European town. Overall, one of the most valuable things that I have is the library of videos that I can, you know, look back on. Like, I can see myself living in the shared accommodation at the start of my journey. I can see myself traveling around, and I can see myself becoming a man as well. And those videos are probably the most valuable things I own. And funny enough, they're free. They didn't cost anything to, to buy them or make them. They have a lot of sentimental value to me. You can go back to the first video and you can see this broke kid who's just like like, yeah, he's gonna make it in fitness, like he's gonna do anything. And then it's like a 10-year story and you can see the background change, his surroundings change, and the people he meets change. It's like a real— I think my life's a movie, like honestly, it's like a real-life story. People will be like, yo, this guy is actually— he's genuine, because it's impossible to fake 10 years of videos. You just— I know other people's podcasts and meeting people in person at events, just impossible to not be who you are and put on an So people are like, oh, this guy's real, you know, he's just the same as he comes across in videos, and people like that. All right, so podcast wrapped up. Now we're going to go orange picking in Villa Lipset. We were going to knock down this orange tree when we moved in to open up the space a little bit more, and I'm so glad we didn't. It literally gives best oranges ever. Check this, look at that. So we always pick a few, but the best ones are actually like right up in the middle. So go up here a little bit. There's one in particular that I want. You have your eye on it? Oh yeah, look at that. No, wow, that is a quality one. So I'm gonna have a little orange as a snack. This is a great place to vlog, isn't it? Up the tree. And then we're gonna go get ready for lunch. It is an absolutely amazing day, particularly good one. Okay, one more, one more. Here we go. All right guys, it is lunchtime. I'm absolutely starving. It is 3 PM. Last meal, that shake, was at 12 PM, so we banged a good few calories for this. Outfit of the day, we are going for jacked tennis player. This polo is from Icon Amsterdam, shorts are Alphalete. Discount code LIPSET for everything. Let's walk to lunch. We're gonna walk down to El Chiringuito. And see what we get to eat, see what they have on offer for us. I'm hungry! Right, so we are down at Puentermano in El Chiringuito, and this just looks absolutely insane. They're serving out— oh my God, prawns, paella fresh right there. Paella, that's the Irish way of saying it. This looks Looks absolutely insane. I've been banking some calories for this today. Linda got one too, so very excited for this. I had to dig in. I'm gonna estimate— I don't tell anyone— I'm gonna estimate at 800 calories. Let's be real, cooked in oil, it's too delicious to be anything less. Okay, we gotta do a taste test. Authentic. Wow, crazy flavors. Yes, two here. Thank you. Coke Zero. Linda, what are we drinking today? Two Coke Zero. Very responsible. Sprite. It's a fancy Sprite. Fancy Sprite. Looks like a drink. We're all very responsible adults today. Lunch is done. Actually didn't go too overboard. I thought there'd be more bread. There was free wine on tap that we did not go for. We went for the Coke Zeros because we are on a mission for Dubai. We just want to feel so good. So perfect day, amazing weather, really cool people as well. Someone that I'm actually going to meet up with in Dubai sitting beside me. A very connected guy. But so we're gonna go back to the villa now, chill out for a little bit, and then finish up today's vlog. I'm loving being back on YouTube. Like, I uploaded a video yesterday, and the key for me is to not celebrate and not be like, oh, I can now put my feet up for a week and just chill out because I did a vlog. No, you have to like keep going every single day. It's like you have to like not make a big deal out of it, be like, okay, time to do it again. All right, so nice day down the beach. We're gonna finish off with a dip in the pool. Absolutely perfect day, but this is absolutely freezing. Do not let it fool you. Just the best way to do it, right, is just straight into deep end. Oh God. Quick little update on the garden as well. Kind of a lot to do. We got a few quotes, gonna be very expensive. And like, I'm apprehensive to do the full house tour until then. The inside is perfect, absolutely amazing. The outdoor, we put up like this temporary fence. We need to kind of like join it from the roof there, a nice like proper stone wall to match the one we have on the inside. We're thinking of getting tiles out here because The microcement is kind of meant for indoors. It's like a little bit slippy. And then we still haven't even touched the front garden, so we'd like to get it like just really smooth, try everything and like streamlined and running into each other. Back garden's obviously amazing. We absolutely love it. Oh yeah, the grass over there, that's dead. We need to either get artificial grass or just pave over it. So the back garden, like, it's amazing, we love it, but I just want to get it perfect before doing the big final house party and reveal. But look, can't complain, can I? Well, what a lovely day that was. So now we're gonna get to the topic of the video. We're going to talk about eating out, how to go about it, and the benefits behind it. But we're going to start off with a little story time. If you've been following me for a while, you may have come by a video of mine to do with my disordered eating. And this happened to me kind of a few times, less harsh and sometimes, you know, more bit full-on. So the first time was when I just got into fitness. I was so young, maybe about 19, 20, and I didn't really understand nutrition. And I got lean for my first time ever. I did my first cut by simply just removing carbs and eating clean, or what I thought was clean. I got into really good shape, and because I didn't understand about calories, macros, flexible dieting, it was only a matter of weeks until I rebounded badly. I binged and I gained all the fat back. Didn't even gain any muscle. Gained all the fat back that I lost on my first ever cut. I was super confused, uh, really upset because I saw all my shredding progress go, and I didn't understand why it happened because I didn't really understand energy balance and the importance of it. So that's kind of what spurred me on to learn so deeply about flexible dieting, learn about the psychology behind dieting and how to make your diet complement your lifestyle and not take away it. I was actually afraid to go on dates and nights out with my friends because I thought it would just ruin my progress. You know, what I did today, just going out for lunch with a group of people, not weighing my food out on the table— I used to be so afraid to do that. I know it sounds ridiculous. Fast forward a number of years and that is not the case at all. So I actually want to talk about the benefits of eating out and being more flexible with your diet. There's some info that I wish young Rob had seen. First of all, there's actually research to show that people that are more rigid with their diet, so they cut off certain food groups, don't eat out, they don't socialize, they're very just rigid with the diet, they actually see less long-term results, probably because they end up binging or falling off their diet. They have this on and off mentality. So the people that are more flexible with their diet, they actually get better results in the long term. Secondly, when people refer to clean eating and what's healthy and what's not, there's actually no definition of it. If you take a vegan, a bodybuilder, a carnivore guy, low-carb, low-fat, whatever diet religion that you follow, because that's what the world of nutrition is like, it's pretty much just religious cults. If you put all those different groups in a room, none of them would agree on what's clean and what's healthy. So there's no clear definition of the word eating clean. I know it's like sometimes just easy to say like, oh, you know, that's clean. It's like nutrient-dense, quote-unquote healthy, but there's actually no real definition. It's more of just a slang word really. So now that we got that out of the way and you know that it's fine to eat out and it's actually good to enjoy yourself and socialize from time to time, how do I recommend doing it? Well, let's say like today you got a lunch out or maybe you got dinner, just bang some calories mainly in the form of carbs and fats for that meal just like I did today. So have a small protein-based breakfast, maybe have a small protein-based lunch if you're going out for dinner, and then vice versa. So now I'm just probably gonna have salad, egg whites, something like that for dinner that is just high in protein and minimal carbs and fats, because we got plenty of rice and it was cooked in plenty of oil as well. So our fat and carb intake is probably covered. Maybe I'll have something a little bit high in carbs just to make sure I'm hitting my desired intake, but nothing too extreme. So the main thing is going to be calorie banking and what you eat in the entire day, your total daily intake. And then on top of that, something I do recommend is always overestimate. It is not the restaurant's job to hit your macros. It's the restaurant's job to make your food taste good. All the food, it's going to be cooked in oil. It's going to be thrown on top, especially if it's batch cooked to make sure it all cooks correctly. There's going to be sugar added to the sauces. There's going to be a lot of things that you can't see in the meal that will increase the calorie intake. And again, no hate on chefs, no hate on restaurants. The food is delicious and that's how it should be. If you also do want to go one step further you can ask the restaurant to make adjustments to your diet. So you can say, hey, don't cook it in oil, can I have this grilled, can I have no oil in the veggies, a sauce on the side. Honestly, most restaurants are super accommodating and they really don't mind as long as you don't go over the top and take the piss. And always be polite to the waiter and waitress. That is like the worst sign of character when you see someone being rude to the staff. So you can always just make healthy options. And one thing that I like to say as well, every single restaurant is going to have meat meat and veg. If you really want to be on point, you can always just ask for a veggies steak and a chicken. You know, they will always have meat and veg. Meat and veg is the answer. So there are the 3 things that I recommend you guys do if you want to stay on track with your diet and still socialize and eat out. So number 1 is calorie bank for whatever meal you're going out to eat. Number 2 is always overestimate. No harm in overestimating if your goal is fat loss. Number 3 is ask the waiting ask yourself politely to just make some adjustments to your meals to cater towards your goals a little bit and make them a little bit more calorie-friendly. So there are the 3 main things I recommend doing. And always remember, your diet should improve your life, not take away from it. That's something I learned the hard way. So hope you guys enjoyed the video. Hope you enjoy the more regular uploads. I'll see you in the next one. Keep it real. I'm out here. Peace.