In this vlog, Rob Lipsett walks viewers through an entire day of his cutting diet, detailing every meal, recipe, and supplement he consumes while explaining the reasoning behind each choice. He opens a package of Myprotein products, highlighting MySyrup flavors, Impact Whey Isolate, creatine monohydrate, ZMA, omega‑3, green tea extract, vitamin D, and other staples like coconut oil and protein crisps. Rob demonstrates how he builds a high‑protein, low‑calorie smoothie for breakfast, describing each ingredient (whey isolate, PB2, kale, berries, almond milk) and shows how he tracks macros using a digital scale. He discusses his preference for fasted training and outlines his typical breakfast rotation (smoothie, omelette, egg whites with potatoes, oats). Throughout the day he mentions practical tools such as a 1‑liter shaker bottle, MyRice for bulking meals, and protein bars/cookies. The video also includes a training segment where Rob advises on overcoming an overhead press plateau using the push‑press technique as a form of progressive overload, referencing Brett Contreras’s article. Throughout, he emphasizes affordability and quality, citing Labdoor’s independent testing to justify his endorsement of Myprotein’s Impact Whey Isolate. The vlog blends nutrition education, product recommendations, and workout advice to illustrate a sustainable cutting regimen.
Chapters
Yo, how are we doing today? So I decided for this episode, this video, I'm gonna show you, you know, a full day in the diet and try and make it as informative as possible. It's gonna be kind of like a full day of eating, but I'm not just gonna show you me eating out or, you know, going about my day. I'm actually gonna show you the meals I usually cook, how to cook them, supplements I take and why, and just everything like that, everything I consume in a day.
So, alright, let's get the ball rolling.
Welcome to another episode. Package from these guys. What a nice way to start your day. Let's crack it open. Alright, so quickly go through what I got. Got 2 MySyrups, great when you're cutting. Butterscotch and maple. Peanut butter flavor drops, haven't tried them yet. Coconut oil for cooking and for moisturizer, to be completely honest. ZMA, omega-3, green tea extract, something I'm trying out. A big 1-liter shaker bottle. This is hugely helpful. I think the gallon jugs are a bit awkward, so I like this thing. Just some unflavored creatine monohydrate. Some snacks, protein bars, protein cookies. The protein crisps, which you know I'm obsessed with, so is Sarah. The My Rice, which I use to bulk out a meal. The Impact Whey isolate. This right here is actually the reason that I went for Myprotein. Google Labdoor protein and it'll show you an independent test of the most purest, best proteins out there. Myprotein Impact Whey Isolate is top of the list, but it's also the cheapest because they use these plastic bags. Really, that's why I've no problem promoting Myprotein, is just because I know that it's a quality brand that is not ripping people off. It's affordable. So that is what I got. That's a pretty usual stack for me. So I'm gonna get these into me, knock out some cardio. Alright, so first meal of the day, it's gonna be a big kind of smoothie shake. I've hit the gym soon enough, so I don't want something that's gonna feel like I have a rock in my stomach. I would rather train fasted than, you know, train feeling all bloated and stuff. So I want something to digest quick, you know, preferably liquid. I kind of rotate my breakfast. It's always like a shake, a smoothie, or an omelette, or maybe egg whites and potatoes, maybe a bowl of oats. And also I love turkey and eggs too. So this morning it is going to be a big smoothie and we got tons of ingredients here that I'm gonna go through now. Okay, some Impact Whey Isolate Salted Caramel. Recommend one flavor, if I had to just choose one, it would be Salted Caramel. PB2 to give that peanut butter taste. Then kale, raspberries, and strawberries, get some micronutrients in, thicken it up a bit, and make it taste better too. And the supplements I'm gonna take with this meal is gonna be vitamin D, fish oils, and that's some creatine monohydrate there. Let's go. Also, it is so easy to track the macros on these shakes because, you know, you're just putting one ingredient up in 50 grams of raspberries there, and you just press zero and it'll go back to zero, and you just add your next ingredient. So there is a look at what is about to go down, and I'm also going to add in almond milk, 13 calories per 100 milliliters. Really good if you're cutting to kind of fill things up.
tip for the overhead press, how to get past the plateau, keep that progressive overload going when you can't add any more weight and you can't add any more reps. And that is the push press. So like you saw me there, improving your form, getting stricter on your form is a way of progressive overload in itself. So let's say I'm going for sets of 8, okay? So I get 5 strict reps and I get 3 push-press reps. Week after, I get 6 strict reps, I get 2 push-press reps, and so on. 7 strict reps, 1 push-press, until, you know, you're just getting strict reps. You're getting stronger, you know, that is a form of progress. So if you find yourself, you're plateaued on your OHP, try some push-press like you see me doing there. There's actually an excellent article that I recommend, I'll link it below if anyone's interested, you know, I like to keep you guys as educated as possible. And it's by Brett Contreras. It's all the various forms of progressive overload, and it's not always just about increasing sets, increasing reps, and increasing weight. There are other ways too. So I'm gonna finish up this workout, then we'll head home.
Also, after my kind of working sets, once I, you know, work up to my heavy sets, I just finish off and I'll drop sets in.
Best feeling ever.
Go! Rep go rep go come on? Go— Come on... Come on... Come on... Come on... Come on... Go!
Yes!
Come on! Go go go go go go go!
Alright, so just back from the gym. I'm gonna make kind of a stir-fry, just put everything in the pan. So it's a lot of mixed veggies there, this weird like zero-calorie rice, and it's kind of just used for like bulking up meals. And then I've got a chicken breast going on underneath there. So like I said, everything in the pan. Alright, so that is what we're left with, and sometimes I'll put this, you know, on top of salad, make a bit of a burrito bowl, maybe add some kidney beans, or I'll even put it into a wrap and make it into a burrito. So lots of volume, Lots of protein, really filling, big pan, and still fits into your macros. Alright, for dessert I'm gonna have one of these caramel peanuts. Such a good flavor. And the reason why I'm doing this today as well, a lot of— in pretty much all the episodes actually, I would just show my kind of main meals, but I wouldn't show everything. But today I'll show you literally every single thing I consume. Alright, next meal is that protein fro-yo kind of ice cream thing. So I mix Quark and Glenisk high protein yogurt, a bit of PB2. I'm gonna mix all this up together and then put it in the freezer for about 20 minutes to 30 minutes. Alright, so that's what it turned out as. I am just— this is like my favorite meal of the day. And then I'm also topping it with some Nuts 'n' More salted caramel peanut butter, get some fats in, and some Maeserup. Butterscotch. Alright, so usually I wouldn't bother showing this in my vlogs, but like I said, I'm showing everything I'm eating even though it's very boring. And this is a snack I often have, is just a diced apple with some cinnamon on top of it. So it is 6 o'clock, I'm gonna have kind of like my dinner and it is gonna be more vegetables. So we got spinach, courgette/zucchini, whatever you want to call it, mushrooms, tomatoes. We've got some diced potatoes here. I'm gonna make an egg white omelette, just gonna put some coconut oil in the pan. Pan as well. Then here's the seasoning I'll be using also. Now, if you've been subscribed to this channel a while, you will know the trick to a perfect omelette is putting it under the grill for about 5 minutes. Perfect every single time. And then I usually top it with some of that, some hot sauce, whatever you want. Alright, so just home after running a few errands this evening. I had to pick up an invoice for a fitness modeling job I did a while ago. Seriously, if this 5'8" motherfucker can get paid to do modeling jobs, nothing's impossible. I just checked my Fitness Pal there, and great news, I've hit my protein protein, and I still got like 15 grams of fat and 100 grams of carbs left. So that is going to call for a huge, huge bowl of oats and peanut butter. Perfect. Just, this is like my favorite meal to have just before I go to bed. Finishing today off with some hot oat cereal, some white chocolate peanut butter for the fats, and I threw a few raspberries in there too. Amazing. All right, I am still short on carbs, so gonna have a bowl of this guy. Another thing I do is I take 2 grams of vitamin C every day. I just fill this thing with ice, put it in, it's orange flavor, it tastes good. Vitamin C supplementation for the general population doesn't do much, but it has been shown in athletes or anyone training very, very hard that it can cut the chances of you getting a cold, getting sick, cut that in half. So that, that is, that's huge. And for a supplement that is so cheap. Remember we talked about cost-to-benefit analysis? It's not even, it's not even a call, you know, it's not even an issue. So I'm gonna get some of that into me as well. Alright, so last thing of the day, just about to go to bed. I'm gonna take 3 ZMA and I'm gonna bring Sarah in too. Alright, so wrapping up today, just about to hit the hay. Your woman's out for the count. But, um, so that should give you a good idea of what a day in my diet looks like. I posted a Snapchat update, physique update. I'll put that on the screen here so you can see this is what I eat to look like that. Seen how I train, plenty of fruit and veg in my diet, plenty of flavor. Like, I love my diet. Like, all those meals, like, I love making them. Cooking relaxes me, and I obviously love eating them. So things are just going perfect right now. Really enjoying training, really enjoying dieting. And just feeling great in general. So that's how, you know, a cut should be. You know, you shouldn't be hating every second of your life because then when it's over, you're just gonna rebound so badly. Like, I've been eating like this for years. So yeah, don't follow a fad diet. Do one that you can sustain and make your diet as enjoyable as possible. Make that caloric deficit as enjoyable as you can. So I'm gonna wrap things up there. Hope you found this video beneficial. Hope you gave a few meal ideas I hope you liked it. I'll catch you next episode. Keep it real.
