In this vlog, fitness creator Rob Lipsett walks viewers through a typical Saturday: a morning coffee, a gym session with HIIT cardio, and a night out for a lads' Christmas dinner followed by the Conor McGregor vs. Aldo fight. He uses the day as a live case study for his "stay lean on a night out" strategy, emphasizing lower carb/fat intake, extra cardio, and energy‑balance management. The core of the video is an email‑style Q&A where he tackles the common question, “Can I build muscle and lose fat at the same time?” He explains that true recomposition is limited to beginners, genetically gifted individuals, or those using performance‑enhancing drugs. For most people, a caloric deficit is required for fat loss and a surplus for muscle gain, making simultaneous progress difficult. He references Brad Schoenfeld’s point about nitrogen balance, advises focusing on one goal at a time, and stresses the importance of a firm, long‑term decision rather than flip‑flopping. Throughout, he shares practical diet details (venison burger bowl, post‑workout shake, low‑calorie carbs), mentions intermittent fasting, showcases the fitness‑social app OneSet, and gives a quick fashion rundown. The vlog blends personal lifestyle narration with actionable fitness and nutrition guidance.
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Sup! Alright, so the crack for today is it is Saturday the 12th of December, okay? And my plan for today is I'm gonna hit the gym, but tonight I got an event on. I got my lads' Christmas dinner. This is a thing that we do every single year. Obviously you've like your Christmas dinner with your family and stuff, but all the guys that I went to school with, every year we put on like a Christmas dinner, be it in like you know, we all chip in and go to like a restaurant, or like we go to someone's house, we get a catering service. And this year it's in a friend's family pub. But, uh, so yeah, it's obviously a brilliant night, you know, food, Christmas dinner, you know, drinking alcohol, and then we go on a night out afterwards. And also tonight is the Conor McGregor fight versus Aldo. Like, I don't follow UFC, but obviously I love watching two grown men beat the hell out of each other in a cage. And like, not to mention the country is getting behind McGregor, you know. McGregor, everyone always asks my opinion on him. Absolutely love him. Mindset, entertainment value, some of the stuff he comes out with, his character in general. Love him. But that's the plan for today. So I'm gonna put into practice— I did a video, it's on like how to stay lean, approach a night out and stay lean. So I'm just gonna do what I do in that video. It's not that complicated, guys. Lower your carb and fat intake during the day. Get a workout in, do some extra cardio, do some HIIT, you know, H-I-I-T, something that'll just burn a lot of calories. So when you do go to like a party later or whatever it is, you've just got yourself, you've allowed yourself a bit of leeway. It's not that complicated. It's just about sorting out that energy balance, keyword being balance. So I'm gonna have my morning coffee now, and then I'm gonna decide I might intermittent fast today. Today would be a good idea if I wanna keep my calories down, I guess. But we'll see. But anyways, right, on with the video. Mm, that's a good one today. How awesome would it be? I think it would be good watch if me and McGregor did a video together. Like, even if it's just like a sit-down interview or like a training session, he did a bodybuilding style workout. I didn't have an MMA workout. Hey, maybe if this channel gets big enough, like, Oorty or something could set it up. Who knows? It's down to you guys. It's down to you liking the videos, sharing the videos. One day, one day. So yeah, you know, McGregor, if you're watching this, you know, which you probably aren't, let's hit it up. Let's hit up a sesh. Alright, let's get an email done, right? Also, obviously, before you go on a night out, if you are self-employed like me, Do all your work so the next day when you wake up after having a few beers, you don't have a ton of work to do. You're right, you know, make it easy for yourself. Okay, so today's email: Hey man, can you help me out? I want to build muscle and lose fat simultaneously. Can I do this? Probably one of the questions I get asked the most, and it's kind of like, okay, where do we begin? Alright, okay, there are a few people who can significantly build muscle and lose fat at the same time. Keyword being significantly, because the body is constantly building and losing fat. It is constantly building and losing muscle, and it is that net total effect that is what matters, okay? So the few people are beginners, okay? Beginners who are new to weight training, new to a structured diet, they can absolutely, you know, build muscle and lose fat at the same time. Absolutely, I've had tons and tons of clients do it. And the next is people with, you know, obviously one in a million genetics. You know, some people are just genetic freaks. Third is people on drugs, people on steroids, and of course, you know, they can do whatever they like. And then, yeah, that's mainly the three scenarios that I can think of off the top of my head. So for the rest of us, losing fat is takes a caloric deficit. Building a significant amount of muscle takes a caloric surplus. Both are literally polar opposites of each other. So if you were one of the 3 people that I, you know, mentioned in before, how would you go about losing fat and building muscle? Well, keep this in mind, okay? I think it was Brad Schoenfeld who I saw recently reminded people of this. It is— it's physiologically impossible to lose body fat in a caloric surplus, but it is possible to build muscle in a caloric deficit if you have a positive nitrogen balance. So just keep that in mind. So you would be essentially cutting, and you would be looking to increase the weight you're lifting, have a high protein diet and things like that over time. And you may build— you may drop body fat and build muscle at the same time, but you will always build more muscle if you were to just go into a slight caloric surplus. So without going too into things, and oh, and also a lot of time when people are like, oh, I raised my calories and I dropped body fat, you know, your calories were probably too low to begin with, but you are still in a deficit if you get what I'm saying. So yeah, that is kind of like today's question, building muscle and losing fat at the same time. It is certainly not easy, and I always recommend, unless you are a beginner, focusing on one or the other if you want noticeable results, or you're just gonna end up spinning your wheels. I've seen so many people who try and cut and they bulk and they go back and forth and they literally waste a year. They literally completely waste their time. So pick one, pick one. It is up to you to decide how your body— it is up to you to decide what goals you want, how you want your body to look. You know, everyone has different kind of interests, you know, goals and stuff like that. So it's up to you. Pick one and make a final decision on it. It's so important to make a final decision often. Don't flip-flop. 'Oh, I want to cut now. I'll bulk next month.' Make a final decision and do it for a prolonged period of time. And that is, that is today's email chat. Today's coffee email chat. Maybe this would be a good thumbnail. Coffee and emails. Coffee and emails. Two go very well together. Let's say, let's check out a little fat loss update. And they say you can't get ripped with flexible dieting if it's macros, and you know, you have to eat every 2 to 3 hours to stoke the metabolic furnace. Oh my god, whenever I see all that bullshit on social media and just bad advice in general, I'm just like I give up. You want to learn the truth about dieting, what it would— all that it really takes? You know where to go. Alright, so first meal is gonna be a venison burger just with one whole egg and one egg white, few tomatoes, probably put it in a salad bowl too. Alright guys, first meal of the day is a burger bowl with a bit of egg and some sriracha sauce on there too. Mmm, look at that beautiful Irish weather. Do you ever just not want to get out of the car and you just end up sitting here for ages? Alright, so just back from the gym and one of my friends just sent into the WhatsApp group, um, a picture of chocolate caramel squares for dessert. And my friends always rip the piss out of me because they're not into fitness like I am, and they're like, "Oh, sorry Rob, the macros are unavailable." So yeah, the plan is there's obviously going to be no shortage of food tonight, so just try and keep my calories as low as possible and enjoy myself later. Like, I'm definitely having one of them caramel squares or two. But so anyways, post-workout shake. Obviously, ton of ice makes it kind of ice creamy. Frozen banana, frozen spinach for the laugh, chocolate orange whey. I feel that's gonna go well with the banana. And then some coconut almond milk. This is only like 24 calories for 100 milliliters. It really fills the shake up. But right, I imagine this is gonna be quite nice. Also, I got contacted by this app called OneSet, and it's pretty cool. Let me show you. It's basically like Instagram for lifting. And so like, see who we got on here? We got like Mass Aesthetics, Barbell Brigade, and The Online Coach, BBC, Big Brandon Campbell. And so yeah, it's pretty cool. I'm gonna link them down in the description box, and I'm gonna try get more into it myself. And as you know, I love any form of social media. Especially something to do with lifting and fitness. So add me on it and we'll see if we can have a bit of fun with it. Alright, so just about to head out now. I'll give you a look at what I'm wearing. This is from, I think, Zara. Shirt is Zara. Jeans, Topman. Shoes, Zara. Again, you guessed it, like, you just can't go wrong. So yeah, like I was saying, you know, today I've, you know, really lowered my calories, my fats and carbs down, so now I can go enjoy myself. I can't worry about it. It's not easy, but you can definitely do it. You can live that balanced lifestyle. You can you can go out, you can be social, you can have a good physique while you're at it. So my friends are just about to pick me up now. I'm going to hit the road. I might try show you on my iPhone because I'm not bringing this camera out. God knows what could happen. But I might show you what I eat. I'm going to fill up my plate with like, you know, lots of greens, Brussels sprouts, and a lot of lean meats like turkey, ham, whatever. I'm going to have a sick night. We haven't all got together in ages, so I'm absolutely pumped. Thanks for watching, guys. I'm gonna head out the door now. Keep it real. 1, 2, 3, yeah! So yeah, it started off very civilized.
