I Gained 10lbs in 12 Hours | 600g Carb Refeed Day

Welcome to the video, and I hope you enjoy watching me gain 10 pounds and eat a ton of carbohydrates. But before we get into that, we need to go over a few things. First of all, what is a refeed day? Well, a refeed day is a planned day of increased caloric or carb intake during a cutting diet, usually done towards the end when the trainee is fairly lean. This day involves consuming more calories than the usual daily intake, particularly in the form of carbs, while keeping protein and fat at similar levels or even dropping them to to make room for more carbs. There's a few reasons behind a refeed day, such as completely replenishing glycogen stores, increasing or restoring lost performance in the gym, give the body a break from the deficit, and improve overall energy, metabolism, and mood and adherence. Additionally, a refeed day can help with the feelings of hunger. When the individual is below maybe 12% body fat, refeed days are typically scheduled maybe every 2 weeks depending on a few various factors. Now that we have the formalities out of the way, let's get into the video. Alright, so it is breakfast time. We're gonna get in about 100 grams of carbs out of the 600. So I'm gonna go for a bowl of oats and put a lot of honey on it. Just visually think about it, you know, honey is like liquid carbs, okay? So it's not gonna bloat me and fill me up too much before training, but I'm still gonna be very energized and pumped up as well. I'm gonna go eat that now. I'm gonna train myself, and then I'm actually training an online client straight after as well. And then me and Linda got a little beach day planned. It's gonna be an epic day. We're going to a place that serves sushi. Very nice high-carb, low-fat meal. I'm excited. It's been a while. All right guys, so meal 1, it's gonna be an oat bowl as usual, but it's gonna be a very big one. Sometimes like, yo, yeah, you can have things when you're cutting down around prep, but it's the serving size that you're just craving. So we're gonna go for a massive bowl of oats and we're gonna do a lot of fun stuff on top as well. So probably gonna do 100 grams of these, uh, quite a good bit of honey. That's gonna be a lot of carbs from that. Add some more carbs. We We are gonna add in some blueberries and a banana, and then also some peanut butter and chocolate chips. This is gonna be like a cake. I cannot wait. Oh, oh, some sprinkles again, just to, just to make it look cool, just to make it look fun. In the last video, I think there was like 2 or 3 ingredients in our oat bowl. Now we're going all out, so I'm very excited. And of course, guys, we have our usual cold brew coffee. Get on it, make a coffee the night before and put it in the fridge if you like iced coffee, cold brew that is. Let's make the best protein oat bowl that this channel has ever seen. All right guys, meal 1, absolutely insane. That is, that's the best oat bowl that's ever been on this channel. Absolutely wild. So really gonna enjoy this, chill, do a little bit of work for about an hour and a half, 2 hours, go hit the gym, and then we're actually going to a beach club today because Linda, Linda's been on prep as well, but she's not even competing, and it's 26 degrees, say, Marbella. Some sushi, it's meant to be amazing there. Bono Beach is the place. Obviously won't be drinking or partying, but it's kind of nice to just go to a beach club and just relax. So that's the plan for today. Let's get it! I ate that a bit too fast. I had that in like 3 minutes. This is why when people say to me, they're like, Rob, I can't bulk, I'm like, I just, I just can't relate. Imagine I did a bulking series and I went from the usual like 180 pounds I am to 200 pounds. I love how people like, they choose the bulk to 200 pounds just because of the number. Like, it doesn't matter. They're like, I want to see 200 on the scale. I would literally look like a fridge. Rob Cinderblock Lipsett. Anyways, that was absolutely unbelievable, and that is going to fuel up my chest and back workout very nicely. All right, so gym time. Just about to take some pre-workout, and now because today we're chasing the pump, we're of course going to take some Ghost Lifestyle Pump. And I find this like synergizes with Ghost Pump and gives you an even better pump, okay? It's probably because the electrolytes in it, the sodium, potassium, and the Pink Himalayan salt, and that is Ghost Hydration. The two of these together are absolutely crazy. So we're gonna go straight to Almond's gym, we're gonna smash out. Let's go! All right, so it is time for the first beach day of the year. We are going to Bono Beach. I don't think that has anything to do with the singer, the Irish singer Bono, but if it does, that's awesome. But this is the outfit: black shorts, a nice loose-fitting black linen shirt, all black everything always. And I'm feeling good. I just had an amazing gym session. The pump was out of this world. When I get here, I'm gonna order probably 2 big sushi rolls, some spicy tuna, something lean, and we're gonna get a tan. It's gonna be a good time. So we're just about to hit the road. It's about a 20-minute drive, so I'll show you guys when we get there. All right guys, so we're here at Bono Beach. It is absolutely beautiful. I can't believe I'm saying this, but my podcast just went live, so I'm kind of doing a little bit of admin right now. And basically, episode 1 is of course Joe Delaney, Joey D. The podcast is called The Game Plan, and I've already recorded the first 5 episodes, so it's going to be big. I want to just be the biggest health and fitness podcast in Ireland. Feels like new to be on a new platform, feels like I just started YouTube again. I'm really excited, so I'd really appreciate if you guys went and checked it out. It's actually in a separate podcast tab on the channel that YouTube literally just released this feature last week. You couldn't make up the timing, like Perfect timing. And it's also on Spotify and Apple as well. So please leave a really good review and excited for another journey. I ain't going anywhere yet. So first of all, how nice are these settings? Second of all, for starter, huge big prawn salad and some miso scallops. That looks absolutely stunning. And then for main, of course, we got sushi. It's on the way. Let's enjoy, take in the atmosphere and kind of like just really use this as a mental break to switch off. Before the final hurdle. Insanely good. Mmm. Mmm. That miso sauce. Oh my God. This is what I've been looking forward to the most today. It is the neo roll in Bondo Beach. It looks absolutely perfect. Very lean, little bit of avocado. Artistic as well. Me and Linda both got one. Time to dig in, enjoy, and then go for a swim. ¡Qué bueno! What a day. Alright, so Bono Beach, 10 out of 10. If you're going to Marbella this summer, put it on your recommendation list. So we had the sushi, it was perfect, and now we want some cold, sweet, refreshing. So we're getting frozen yogurt. You know I love frozen yogurt. We're getting the real stuff in this video. Let's go hit it up. Frozen yogurt, natural flavor. We got coconut flakes, Oreo, some M&M's, and a little bit of pistachio sauce as well. So obviously good bit of fats from all that too, but we do want to still hit like 60, 70 grams of fat today. So I'm gonna dig in, enjoy myself, and then we're gonna finish off with like a pure carb meal. It's time for an intimate moment. We've got the lights dimmed and this is the first pizza I've ate all year. Look at that. Let's get under there. That is insane. So this is going to hit our fat intake for sure, and then we're gonna finish off the night with something like kind of sweet and savory, either Fuel Cakes or a big bowl of cereal. But the excitement I have for this, like, I forget what this feels like. We got this when we moved in and we've barely used it. We've made some homemade pizzas, but it's not the real thing. Let's have a bite and then we'll bid farewell to the pizza life for at least 2 weeks, probably more. I keep forgetting that I've got like 5 weeks of this left. That's insane. Catch you guys at the end of the day. Alright people, so of course we have to finish off today with a classic stack of Fuel cakes. This is actually vanilla flavor, one of the flavors that's launching, and oh my God, we topped it with maple syrup, strawberries. I'm feeling so much better, so much stronger. I actually can't wait for tomorrow's gym session as well. And to just absolutely crush it the next 10 days. Thank you so much for coming along this journey with me. Let's get it, big few weeks. Let's eat some pancakes. Over and out, keep it real.