How To Lean Bulk CORRECTLY (My 6 Best Tips)

Yo, what's up everyone? Welcome to today's vlog. So I am working— thank you so much, cheers. So I'm working with an absolutely amazing videographer today, Zane. I'm gonna link all stuff down below, but we're gonna put together a really cool vlog for you guys. It's gonna be full day of training, eating, the business that I'm working on right now, just everything. Okay, classic Rob Lipsett vlog. So we're starting things off with breakfast as we do. When I'm doing a vlog, I love just starting it at the beginning of the day, so you just get everything in. So I'm going for the protein egg white omelette, some rocket there and sourdough bread. I think that's sourdough bread. Also got a side of relish there. This is Gourmet Food Parlour in Dún Laoghaire. I've taken up like permanent residence here. I absolutely love it. So we're gonna eat this and we're gonna crack on with the day, and we're also gonna get some work done here as well. Got all very good. It's all right, I'm in a good mood. Let's go, like video. So right now my apartment is such a mess. There is packages everywhere. And me, Caroline, Victoria, we had a big kind of athlete photo shoot Yesterday, because the new launch is on Sunday, November 11th. Let me do a quick little kind of sizing review. Okay, so Christian always says about the smalls in bottoms, that must be his way of saying that I'm skipping leg day. So, Guma, come on, cut me some slack, right? I'm trying. And then a medium in all the tops. So I'll even put a few of the photos that Zane took up on the screen to give you a better idea. And again, I'm 174 centimeters in height and about 175 pounds in weight. So you should get a good idea. And if you're on the fence, there's like a kind of size guide on the Alphalete website that tells you what to go for. And again, I really, really appreciate if anyone goes through my link. I don't receive any commission on this, it's just we use it for analytics and it reflects on me well. So link's in the description box, and I'll also put it, uh, usually in my Instagram bio around the launch too. So I love you guys, I appreciate it. It is the best gym wear in the game. One thing I want to talk about is a lot of, um, social media influencers, which is a word I don't even like, okay, because it sounds bad to try and influence someone. You know, it sounds like you're steering them the wrong way. So I prefer the word content creator. But a lot of people, they spread themselves too thinly and they're a mile wide and an inch deep. And you know, they're promoting all these different products and it's like, what do you actually believe in? You know, what do you actually support? Who do you actually, you know, genuinely work with and want to grow with? So that's why I do try and keep the brands that I work with minimal, because I respect you guys and I respect your opinion and I want to give you guys the best content. We got Ghost. The update from them is they started delivering to everywhere in continental Europe, Ireland, UK. They had some trouble with customs for a while, but they got that all sorted. So again, the link and discount code, I'll put that on the screen. These are like two brands that I work with really closely, regularly. I'm such good friends with the owners, and I don't like, you know, being pushy with you guys. So I like to kind of stick with those core brands. Like, you know, this is my supplement sponsor, this is my gym clothing sponsor, because I don't want to be being like Oh, I'm working with this brand right now, I'm working with this brand, you know. So these are my two core main sponsors that I absolutely love. So anyways, the plan for today is we're going to get a little bit of work done, some editing on the laptop, and then we are going to go off and hit the gym. I'm in the mood for such a big session. It is just coming up to the weekend, I think today's Thursday, so let's make it a good one. All right, so throughout this vlog, I am going to be talking to you guys on my kind of best bulking tips. So I'm just going to give tips Train the day. And so my first tip, right, just because we're getting ready for training, is that if you are not getting stronger, if you're not increasing your workload in some way, shape, or form, you're not going to get bigger. Why would you grow if you're not doing anything different? If you're going into the gym and doing the same amount of reps, sets, time under tension, everything's just the same, and you're not increasing your workload or your effort in some way, shape, or form, there will be no new stimulus. And there'd be no reason for your muscles to get bigger. So you can eat all the calories you want, but if you're not providing that extra stimulus, then you will not grow. So we are just getting ready to go now. We're finally gonna hit the gym. We got someone that we're gonna meet there as well, been on the channel before. He's a great training partner. So, right, let's get after it. All right, people, so I'm here with the man, Trent Gillen, one of my favorite training partners to train with in Dublin. Today we're going easy on the donuts. We might just have a few of them. We are bunking. Yeah, we're one of the few people in the in the fitness industry who actually commit to a bulk? Where am I at that line? Let's get fucked. I'm putting you on the spot here, but it's called, you know, my best bulking tips, okay? Something like that. So what's one piece of advice you have for anyone trying to, you know, put on some weight, build some muscle? This isn't hard, man. Yeah, I think this helped me, okay, is to keep doing cardio because my appetite never suppressed. So I'm doing cardio every single day, and usually like the last bulk I had, like, didn't do any cardio, and anytime after I was hitting past 3K calories, it was hard. Yeah, for me anyway. I don't know if you were just like you. Yeah, you big appetite. Yeah, for me, I'd say just, just keep doing cardio, keep your appetite burning, and it'll be easy to get more calories in. I was also— I'm not joking, I was going to say that later in the vlog, right? It's not only important for, you know, um, like we said, appetite, keeping everything going, for health benefits as well. And so many people out of bulk, they get like, they get actually unfit, you know? Like, my last bulk, I was fast. Yeah. Oh, me too. We've all been there when we mess up a bulk. It's like one day you wake up and you're just like, yeah, I've gone too far. You walk Just through the alternative. Yeah, you're out of breath. So yeah, basically the next tip is keep up the cardio when bulking. Don't let yourself go. Stay healthy and get those gains. Without you, without you, without you, without you. All right, so workout complete. How did you find that? It's good, it's good. Satisfying, satisfying. Proof is in the pudding. There we go. We did some horizontal rows, vertical rows, one-arm rows on the chest support, rows, rows, rows, rows, and then some isolation work with the arms and stuff. So next bulking tip is going to be monitor your progress, okay? Don't just go balls to the wall and put on as much fat as you can, okay? Set yourself a goal using kind of, you know, evidence-based protocols on how much you should gain per week or per month. This is going to change depending on if you're a beginner or advanced, okay? Obviously a beginner can make those new gains. They're probably going to be able to put on more muscle than someone who's advanced and who's coming to the end of their kind of natural genetic limit. Um, so, you know, set yourself some targets to hit every week or month. Weigh yourself, check in the mirror, take photos. Don't let yourself go. I like to weigh myself daily, take a weekly average. So, you know, have a little look in the mirror now and then. So don't let yourself go too far and monitor your progress. That is my next bulking tip. You down to eat? I'm down to eat. Let's eat. Let's get some food. No, give it to him. No. Are we going? Yes, we're going. Okay, so I was just like, yo, let's go get some sushi. Let's get some post-workout sushi. He goes, I've never eaten sushi before. And I was like, okay, that's odd. And he was like, oh, I've never eaten this. I'm strange, man. I'm strange. He just said he's never eaten a burrito. Nah, nah, you're not right. The music just stops. I've never eaten a burrito. Everyone in the gym just turns around. Everyone go unsubscribe to Glenn. Can we have a moment of silence for Glenn? Oh my God. I'll try one burrito, you'll see a 24-hour eating challenge. Oh, there you go. So where are you gonna go eat? This is a big decision now. We're gonna go towards the Sandyford direction and we're either gonna get sushi or Glenn's first burrito. Stay tuned to find out. Or Glenn's first sushi. Oh my God, yeah. What the hell, weirdo. But, uh, stay tuned. To find out what we go for, for our post-workout meal. But, uh, so we decided on sushi. And also, before anyone comments, if you're wondering what's going on my hair, I just watched too much Peaky Blinders recently. Right, this is Glenn's first time trying sushi, so let's see what he thinks. I'm a sushi addict, I'm a little bit, so. All right, so this looks promising. This is Glenn's first time having sushi. Nice, nice, well done. Um, so again, my next tip on bulking is obviously it's great if you can, you know, track your macros, your calories even. I recommend mainly just tracking protein and overall calories. So if your fats and carbs go up and down a little bit, you know, it's not going to make a huge difference. Protein calories is the main thing in terms of, you know, what you're taking in. But sushi is a good choice. You know, it tends to be kind of low-fat, high-carb, high-protein, so it's good for post-workout. And you know, after years of tracking my intake, I can look at a meal and have a good idea of what I'm taking in. So I'll estimate what's in this and I'll like put it up on the screen or something. But yeah, so we're gonna enjoy this and we're gonna watch Glenn's— I'm gonna lose my virginity. Go on, go on. Which will I try first? Will I even— That's a promising one. Go. How do I use this? Okay, right, right. A little bit of this, a little bit of this. Okay. Yeah, yeah, yeah, nice. Yeah, come on, just stick it in. Fish and rice, man. Yeah, here you go. Solid. I smelled that, I didn't think it'd be nice, but that's nice. There you go. We're gonna enjoy this. See you later. Alright, so we woke up, we ran some errands, we trained, met up with Glenn, got some nice to eat, covered some bulking topics. This is such a sick vlog, like, y'all better like it right now. We are gonna just chill out, we're gonna edit some photos, we're gonna start editing this vlog and maybe stick on like a documentary or something on the screen here. So yeah, we're gonna chill out and then finish up this vlog later on. Before I sit down and, you know, relax and start watching that, people often ask me, you know, Rob, why do you do these events? And what made you start the Creator Agency? And basically, I just have constant positive reinforcement in my life, okay? That's what I need, that's what I enjoy, it improves my life. So whenever I'm in the car, I'm listening to, you know, a podcast or talk like this. When I'm sitting down having dinner, you know, I'm not watching like the Kardashians or something, I'm watching something that's going to benefit me, okay? And you know, when I'm even I'll have something playing in the background. I'm just constantly learning about a topic. I'm constantly getting these positive vibes and getting this motivation, right? It's like, it's like a cup of coffee for me. It just keeps me going. I just said, like, I watched so many of these talks, I've done so many of these talks, you know, I've spoken at so many colleges in Ireland, you know, different, different events and seminars. So I was just like, why don't I just do my own? And that's like, you know, that's like any great entrepreneur. It's like, you know, Christian, he was like working for, you know, tons of other gym brands. He was doing fitness modeling. He's like, why don't I just start Alphalete? That's like a good example that oftentimes when you want to come up with an idea, it's right in front of your face every single time. So that's why I did it, and that's why I love these events, and that's why I really get a buzz from them. And I really— how do I even say this? It's like you need to find something that you really enjoy working towards and that's worth stressing over, that's worth challenging yourself. And then when you pull it off, it just feels amazing. So again, for my London event, tickets are available in the description box. I cannot wait for it, and I can't wait to see you all there. Alright, so I've come to the end of the day. I'm just having a snack. I usually have like a bowl of oats every day. I love my oats, and I'm being a bit wild here, right? Being a little bit crazy and putting these peanut butter cups in my oats. And this is the company Nutri-Nuts. They are one of the sponsors of the upcoming events. They're protein peanut butter cups. So like, just even all those words together— protein, peanut butter— like, it's a right bit of me. I'm also gonna have a banana with that as well. But so the next topic that I'm going to talk about when bulking is do not ignore your carb and fat intake. Um, you know, this is going to be the easiest way to make up your calories, and carbs are really what's going to kind of fuel your workouts. And there's a certain point when it comes to protein that you don't need anymore. So some people say, you know, do I increase my total calories? Do I just increase my protein? Once you set your protein, you would tend to increase your carbs, and there's usually a fat intake That seems to be the sweet point for a lot of people, which is usually 20% of your total calorie intake. So when I'm bulking up, usually that calorie increase will come from carbs. Another thing that I want to talk about is kind of the importance of taking time off to bulk as a natural. This is something that I might do a whole other video on, but like your hormones, if you're constantly dieting year round, you're constantly trying to stay lean, your testosterone and everything can actually go down, especially if you stay at a really, really low body fat for too long. And I actually got my testosterone checked when, like, during the summer or just before the summer when I was always cutting down, always cutting down, and I was actually quite low. And I got it tested recently and I was actually really high. So I might do a video on what I did to change that. So comment down below if you would like to see that. Anyways, I am going to eat this now and I'm going to clean up a little bit. I'm going to get out of gym gear and then we'll finish up the vlog. Okay, so it is the end of the day and we're having a pretty basic bitch meal. It is ground turkey, some green beans in there as well, and then I'm going to microwave some basmati rice for 2 minutes and then throw that in. Me and Zayn, we were just having a chat. Like, some people honestly, like, they get caught up in like this minor details, like, "Bro, what rice should I have?" And it's like, honestly, that's like counting grains of sand in the desert, okay? It's not going to make even a measurable difference, okay? So eat whatever rice you want. Focus on total carb intake and total calorie intake, total protein and fat intake. Uh, you know, focus on progressing in your training. That is the stuff that really matters. So I think that's a nice way to finish up this vlog. Uh, focus on the bigger picture. Same goes for life. I hope you enjoyed this video. Be sure to leave it a thumbs up, and I will see you in the next one. Much love. Thank you so much for the support. Keep it real. We in there, Rob. Just, uh, it's just a bit of fat. Low calorie, gluten-free, organic, vegan protein ice cream.