My Current Nutrition & Training Plan | Rob Lipsett Full Day Of Eating

What is going on everyone? Welcome to What I Eat Wednesday. I just made that video title up there. I think it sounds good. So there are times in my life where I'm like traveling, you know, putting on these events, and the vlogs or the videos are a bit more kind of business orientated or what I'm up to. But when I've got like, you know, a good free week, I love to just really zone in on my diet and training and make a few videos to do with that because that is the base of this channel, right? I'm still absolutely obsessed with fitness. So today we're going to do a what I eat in a day, a full day of eating. I'm going to talk to you guys a little bit about nutrition, show you my meals, and I'm also going to hit the gym in about 40 minutes as well. So give the video a thumbs up if you like these type of videos. And yeah, let's get into it. Quickly, before we get into things, what is my current goals? What's my current diet looking like? And basically, I am going to Thailand with Joe Delaney. We're going to a fitness retreat called newhorizonscapes.com, and we're going to that in 7 days, right? So wanna look good for that, wanna feel fresh for that, wanna, you know, look kind of nice and sharp, a little bit lean, you know. And whether you want to gain weight, cut down, or get really, really super lean, or just a little bit lean, it's gonna depend on how far above or below you go from your maintenance calories. So I'm gonna put a little kind of chart here that shows my various calorie intakes that I would go to depending on my goal. So my maintenance here is roughly 3,000 calories, and if I want to go on a nice lean bulk, which I believe is the way forward is just a little bit above maintenance. It would be about 3,200. And then, so if I wanted to cut down, just, you know, a casual cut, it would be about 2,500. And then right now I want to get, you know, fairly lean, so I'm hitting around that 2,300 mark. And just for a little bit more insight, when I did a competition prep about 2 years ago, I got super lean. The lowest I've ever, ever gone is 2,000 calories. That was for about 2 weeks, also with cardio on top of that. So that was very extreme. That was not sustainable. And I do not recommend most people, you know, getting that lean unless you are competing, right? But that is completely other chat. I don't recommend it. It's not healthy, but you got to do what you got to do.

So today we're going to hit around 2,300 calories.

I mainly just count protein intake and total calories. So if you want to eat a little bit more fat, less carbs, more carbs, less fats, and vice versa, you know, it's all good. Don't worry about a couple of grams in the difference. On this channel, we know not to sweat the small stuff. So yeah, I'm going to go for about 200 or 180 grams of protein, and then the rest is going to be carbs and fats. It'll usually end up around 60 grams fats and the rest carbs. Now, first meal, but not really a meal. It is gonna be just a simple old protein bar from Myprotein, about 200 calories. And the reason for that is some days I do intermittent fast, um, but some days I do my little kind of take on intermittent fasting. It's like more just so saving most of your calories for later in the day. Because I find if I eat like, you know, a big like bowl of cereal or something in the morning, I'm just like, it just makes me so hungry and it just, you know, makes me want to keep on eating. So I find either no breakfast and just like a black coffee or something, or a very small protein-based meal like a protein bar, protein shake, egg whites or something that doesn't make me hungry and it helps me, you know, save all my carbs and fats for later in the day. Now obviously if you're one of those people that does really well having a breakfast that stops them getting hungry for, you know, hours, gives them energy for the day, then do that, okay? You know, intermittent fasting or carb backloading is what I kind of do, is when I just have protein in the morning. Not for everyone, and you know, I'm not married to one approach, okay? One thing I am in every way of life, not just nutrition, is open-minded, right? It's a great way to be. Okay, so I got like 2 chicken breasts here. They are marinated in, I think it's like soy sauce and just a lot of herbs and spices. Then I got 2 sweet potatoes here, so I'm gonna put them in the oven, put it on timer, so when I come back, it's going to be ready to go and I just need to heat it up. Right now, what you want to do is cut these lengthways. Some people like to poke holes in sweet potatoes when you're cooking them. I cut them lengthways so they cook way faster and just way more efficiently. They cook throughout. So I'm gonna spray on some like olive oil on these, add a bit of salt and pepper, maybe a bit of chili powder, and then put these in the oven with the chicken breast. All right, pre-workout. I am gonna have two of these in my adorable Ora cup and a little bit of almond milk, then we go hit the gym. Okay, so just outside the gym now. I am gonna go in and hit up a pull session. When I'm at home and I'm not traveling, I've got a nice clear schedule. I like to hit the gym 6 times per week, do a legs push-pull split, the one in the description box. So yeah, gonna go in here now and smash it.

Alright, so in this pull session, gonna focus a lot on rear delts because me and Carl were just saying there, that is what gives you that fake natty 3D look. So rear delt, for anyone who wants an anatomy lesson, is just your kind of delt back here, hence the name rear delt, but it's what kind of gives you that rounded shoulders, and it's so common for everyone to have overdeveloped front delts because we do so much pushing, be it in the bench press or the shoulder press. So if you want those kind of balanced shoulders, you want to hammer your rear delts. So remember, I went through a phase of, you know, always isolating my rear delts at the end of like every upper body session, and they really started to pop. So I want to get that back. So we're going to start off with some rear delt rows. So that's kind of rowing with your elbows up here. And then I'm also going to do a lot of rear delt flies and face pulls as well, which are great for a healthy rotator cuff. So let's get into it.

Awesome.

Stretch.

That's it.

Oh my God, sick, innit? Yeah, I know.

Yeah, so we're doing them seated, so this will stop you from kind of swaying around, uh, keep stricter form. And we were just saying, you know, it's good to get creative with your exercises sometimes. Like, I have to give a shout out to Julian Smith on Instagram, a cool guy, and he just gets really creative with all his exercises and you he's good for him.

So yeah, we did some seated shrugs here, and, uh, let's get it.

Alright, so usually on my pull day I like to finish off by doing about 3 sets of pull-ups to failure. It just leaves you feeling very satisfied and it's a bit of a finisher. But that's right, let's get it done.

Yes, great! Oh, fuck! Alright, let's go! Guys, do this!

All right, so gym done, and that was definitely the best session I've had in a while. It is a lot easier to push yourself when you're with someone who's, you know, trains hard, and Kyle, no Dad puts in the work, and I'm actually sweating, and I never actually sweat too much when I'm in the gym. So, so yeah, I'm feeling good after that, but I'm also really hungry. When I come out of the gym, the hunger just hits me. And so I'm going upstairs to eat that chicken and sweet potato. It is waiting for me. Like, I am so excited to walk up that stairs and eat it. And then I'm gonna change quickly, and then I gotta run a couple errands. So catch up with you in a bit. All right, I was gonna go straight into town after the gym, but I was like, I can't leave this waiting at home. Priority Seriously, how good does this look? So this is what I put in the oven earlier, and then I added a side salad, some feta cheese, about 30 grams, some olives. It's kind of a Greek salad. And then this is about 300 grams of chicken breast, so a lot of protein. And then it's about 2 large sweet potatoes in there as well. Then I'm gonna put some sriracha sauce on it and then have this Cloudy Lemonade, 12 calories in the bottle. So yeah, that's gonna be like my post-workout meal, main meal of the day. I'm very excited. Okay, so next up as a snack, I am gonna have some of these protein chocolate clusters. They're like pretty low calories, pretty satisfying too. And then a good crunchy apple. And the rule with apples is it's got to be cold and from the fridge, right? I find apples great in a cut because, you know, crunchy fiber, very filling. So yeah, these are gonna be like my snacks for the day. All right, so mission accomplished. I got my outfit for Friday, got a few bits and bobs as well, like suspenders, dickie bow. We are going to be looking on point. But yeah, it is also such a nice clear day in town. It's cold, but it's one of those real fresh and crispy days, uh, which I absolutely love. So I kind of went for a walk around the Grafton Street area and just got some steps in because sometimes I've started doing in the last couple of months— I think I started doing it when I did that burning 10,000 calorie challenge— is I put a setting on MyFitnessPal, which is what I use to track my macros and calories, and it also counts your steps. And it doesn't matter if it's like to the point or really accurate, it just makes you, you know, get a few more steps in each day. So I've actually started looking at that a little bit. So I aim for usually 10,000 steps a day. So yeah, that's helped me with my step goal.

I'll probably do a walk around the neighborhood as well later on.

That's something I enjoy a lot as well. It's me time. But now I'm gonna go home. I got a couple important emails that I gotta get back to, and then I'm gonna cook up another meal. So show you guys then. But that, that has got me excited for the weekend. Do you guys ever like, you buy an outfit and you're just like, yep, it's gonna be, it's gonna be a good night? Sorry, I almost forgot to tell you, the award I'm up for is for Social Media Influencer of the Year. I would get you guys to vote for me, but the voting is now closed. but hopefully my Instagram homies got my back. But yeah, you know, win or lose, I'm still, uh, so sick, guys. So yeah, uh, anyway, it's gonna be fun. Okay, so back from town, I'm about to sit down, do some work, but first making some dinner. So I'm making a turkey stir-fry, uh, loads of veg in there, some whole grain rice. It's about 40 protein, 50 carb, and about 10-12 fat. And then Check this, right? Combine these two and honestly it makes a really good sauce that's macro-friendly as well. Uh, it tastes like kind of like spicy mayo, so I'm gonna add that to it as well. So yeah, okay, so there is my dinner. So big vegetable turkey stir-fry, rice, the whole lot, and then I added a side of broccoli to fill up my plate a little bit. So yeah, absolutely delicious. Okay people, so end of the day, We're finishing off with some pancakes, right? Because I don't know, I just like to kind of end my day with something kind of dessert-y. So maybe like low-calorie ice cream or yogurt or some pancakes, right? So we're actually gonna make chocolate chip pancakes and it's gonna hit our calorie total for the day. Should be around 2,300. So I'm gonna go for 50 grams of this. This is like very protein-y, like very low in carbs. And fats, and carbs and fats taste nice. So the key is to add some flour to it as well. So this is coconut flour, again it's all from Myprotein, and I'm also going to add some chocolate chips into that too. And yeah, then just water, mix it up, and pan. Oh yeah, I also use this 1 calorie butter spray too. That's it. Oh yeah, I'm also going to add some stevia to it just to sweeten it up a little bit. Alright, how we looking? It's doing the job, man. It's like, it's not perfect, but it's beautiful in its own way. I know Joe is probably looking at this just like, what is he doing? But this is going to taste damn good. It's going to hit my macros perfectly. I reckon that's sound. Okay, so here is the toppings: raspberries, dark chocolate, Greek yogurt, and some vanilla sugar-free syrup. But check this, right? Melted chocolate a little bit. Oh yeah, that's what's up. Oh, so final meal of the day, I'm gonna enjoy. All right, finish off this vlog here. About to go for my nightly walk.

Look how good they make the Rob look, guys.

So see you guys in the next video. Keep it real.