In this fitness vlog, Rob Lipsett walks viewers through a full "refeed" day designed to replenish glycogen, boost metabolism, and improve gym performance. He explains the concept of a refeed—significantly increasing carbohydrate intake while keeping protein slightly lower and fat minimal—and outlines when to schedule one based on leanness, caloric deficit, and training fatigue. The video then showcases a series of low‑fat, high‑carb meals he prepares (chocolate‑mint protein oats, minimalist protein pancakes with jam and honey, post‑workout cereal, couscous with turkey sausages, chicken wings, and a final noodle‑beef stir‑fry) that together total roughly 500 g of carbs. Throughout, he offers practical timing tips (position the refeed before a big training session, either the night before a morning workout or the morning of an evening workout) and shares his personal experience of feeling more energetic and stronger in the gym after the refeed. The vlog concludes with a promotional call‑to‑action for his coaching services at LipsettFitness.com, urging viewers to track their food, train hard, and commit fully to the program.
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A glorious day is upon us, people. It's refeed day. I've talked a lot about refeeds in the past, um, not getting too into things. They're basically a day where you double your carbohydrate intake, if not a little bit more. You drop your protein intake and you keep fat intake as low as possible. They're a day for completely replenishing your glycogen, boosting your metabolism slightly, increasing your leptin hormone, and also increasing your performance in the gym. When you should include a refeed will depend on how lean you are, how big of a deficit you are in, and also when you notice that your workouts are just beginning to lack, you know. I was in the gym yesterday, couldn't get a pump, um, just didn't feel great. So today is a day for a refeed. So I'll be showing you all the meals. I hit Lidl, no doubt. I got all my kind of special kind of refeed foods that I like. So, uh, let's go. All right, so first up on the menu is some chocolate mint protein oats with strawberries, bananas, and a spoonful of honey. All right, next on the list is I'm going to make some protein pancakes. Seeing as I have to keep the fat low, I'm going to keep the ingredients very minimalist, but But they won't taste as good as my perfect protein pancakes, but they'll get the job done. Alright, so next on the list is the protein pancakes, and I topped them with some jam and honey. Mmm. Tastes sexy. And also a tip for refeeds, that refeed days, you should always position them before a big session. If you train in the morning, you should have the majority of your refeed the night before. And if you train in the evening, midday, you should have your refeed day in the morning of that day and in and around that day. So, so yeah, gonna be a sick session, gonna get pumped as fuck. Pre-workout. True? Baby, let the light shine through if you believe it's true! Maybe won't you let the lights— Shine through for you?! For you!? Remember everyone, carbs make you fat. Next meal up, post-workout cereal. It is gonna be some fake-ass Cocoa Puffs. That is not Cocoa the Monkey. That is an imposter. That is a knockoff monkey. But I'm still gonna have a big old bowl of this stuff anyways. Who else loves reading the back of cereal box while eating their cereal? I, I never really grew up. All right, next meal is gonna be some couscous. Couscous. You know, I can't pronounce words. And then I'm just gonna chop up these turkey sausages, and then I think I'm gonna hit the gym again. Some friends want me to go train with them, and you know That's how I like to spend time with my friends. So, and like, of course I'm feeling great. I actually really needed this refeed. Um, you know, I was going a bit too hard, but, uh, yeah, so feeling great. I think I'm gonna eat this and go train again. Check out that, it's like paella gainsella. Sorry, that was crap. Alright, quick little outfit change because the other one was starting to get a bit pong, but now off to hit legs because I'm feeling a bit crazy. So just finished up there. I kind of just went down for the laugh, you know, say hi to some of my friends and, you know, kill a bit of time. But always good just getting out of the house, doing stuff. Little bit of lifting. Can't go wrong. What's going on? Just at the girlfriend's house. She doesn't want to make her debut yet, but, but she will. Um, just having some simple chicken wings. All right, so I'm finishing off the day with this big old bag of noodles, uh, some lean beef, and I'm gonna chop up some veggies, throw it all in the pan. This is going to bring me up to 500 grams of carbohydrates. Alright, so that wraps up today. 500 grams of carbohydrates, I'm feeling pumped, full, energized, I'm ready to go back to killing it. So if you want to work with me, you want to know when to schedule refeeds, hit up LipsettFitness.com. But understand, can't give 90%, can't give 95%, you're gonna have to give me 100%. Understand you will be watching what you eat, you will be weighing out your food for the most part, and you will be training your ass off. But anyways, hope you enjoyed the video. Like, comment, subscribe. Catch you next time. Keep it real. I'm out.
