Refeeds vs Cheat Days, AutoRegulation, Push Session | Day Before BodyPower

Good morning, the usual fry-up. Good morning, YouTube. Start the day with the usual fry-up: turkey sausages, egg whites, bit of veg thrown in there for good measure. Now, right, I've been slacking on the vlogs this week. That's fair enough. And I'll tell you why, right? Basically, you know, I'm big into the whole goal setting, you know, journaling, everything, writing things down and planning your week. I'm big into that. Okay. So basically I like, it's kind of funny, like it's kind of like weight training, you know, I periodize my weeks, you know, I have a different focus, a different main focus on different weeks. And last week my main focus was LF Gymwear. It was getting everything labeled, printed, packaged, shipped out, and ready to go as soon as possible. You gotta remember, there's 2 members of staff for LF Gymwear. It's me and Sarah. So that took a lot of work, okay? So, you know, obviously videos and even like Instagram and stuff like that kind of took a bit of a backseat, but it's fine. I put them to out of stock today because tomorrow I'm going to the UK. And now my focus is back on YouTube. I'm gonna absolutely smash it. It's meeting you guys, it's BodyPower, it's providing content. That's what the focus has switched back onto now, so I'm pumped, 'cause that's my favorite thing to do, you know? I don't actually like packaging orders. I feel like Postman Pat. I'm like Postman Lip. It's like a jacked postman. So I'm thinking, right, today's Tuesday, I'm leaving for the UK tomorrow morning, Wednesday, flight's at 10:00, so I'm thinking daily vlogs once again. You know, I think they're just gonna happen as is, 'cause obviously every day we're gonna be doing something fun. We're going to have the expo and everything. So this is going to be a little warm-up to the week. Okay. Cause this is going to be an epic week. I'm so excited. It's like Christmas for me. It's like, it's like a fitness Christmas. So to make today even better, it's a push day. Push day A, which is chest emphasis for me. Push day B is shoulder emphasis. So today's chest day. I'm about to go off, hit the gym in about an hour. So I'll catch you then. That's a sneaky monster department in there. Also, big thank you to Daniel Wellington who sent over these two beautiful timepieces as a bit of a congratulations over the last weekend. I really like their company and they've also given me a discount code, Lipsett, and I'll get you a nice discount on their website. Link in the description box. They're a safe call, they go with everything, but I like that. I think it's kind of ballsy. Those feels when you give a client a refeed day. It's like an Oliver Twist. They're like, please sir, can I have some more? And you're just like, yes, you may have some more, more carbs. Um, I'm just doing tending to clients now. You probably noticed that the online coaching on my website is out of stock because I want to really minimize work when I'm over in the UK. I want to enjoy it as much as I can. And no, I don't get someone else to do my plans. Comment down below if you have been following all that. And so I'm gonna get all this covered before I want to go to gym. I want to leave for the UK just with like no work, no stress, and just take it handy. While we're on the topic, um, I might as well address a quick question that I often get. It's, Rob, why do we not gain any body fat from refeed days? And first of all, a refeed day and a cheat day are very different. Refeed day is scheduled, it's controlled, it's planned. A cheat day is just kind of, you know, a free-for-all blowout. It's not going to help your progress. And a refeed day is basically you double— it's, it's basically a carb up. You double your carbohydrate intake. You— I recommend dropping protein about 40 to 50 grams and you keep fat intake as low as possible. Whereas on a cheat day, your fat intake and your calories will just go out of control. But on a refeed day, seeing as you're lowering protein a little bit and keeping fat as low as possible, total calories will be kept in check and you'll get complete glycogen repletion. Your performance will go up, and, and there's a few other beneficial hormonal responses correlated with a refeed too. And not to mention, when you've been dieting for a prolonged period of time, you've gotten to a low enough body fat where you can start adding in refeed days. For de novo lipogenesis to occur from carbohydrates in a depleted state is actually quite difficult. In other words, if you're really depleted, you're feeling weak, tired and you think it is time to add in a refeed, the chances of those carbohydrates being stored as fat instead of glycogen is slim to none. So basically, your muscle, when it's depleted, it'll just absorb all those carbs as glycogen. Hence why we do not gain fat off a refeed day. There's a few more things, obviously I just quickly brushed through it, but that is kind of like the main differences between a refeed day and a cheat day. So to put it into practical application, a cheat day would be like if you got like Domino's and Ben Jerry's or something, which is— which I love. And but the fat intake is huge on that. Like, you know, you can't even fit that into your macros. Like, there's like nearly, you know, 100 grams of fat there. Whereas like a refeed day, I would eat something like frozen yogurt, sorbet, you know, maybe some low-fat cookies, something like that. I would keep the fat intake really low. Bagels, you know. Pasta, et cetera. So while a refeed day is really enjoyable, it's not the same as a cheat day. Should I continue with the same macros this week and keep track of my daily weight? Yes and yes. Seeing as you're still dropping weight slash body fat, there is no point in having you eat less for no reason and just making things more difficult. We also don't want you dropping calories for no reason and risk losing muscle strength and gym performance. Keep things going the way they are. Once things stall is when we will need to make changes to your nutrition. Uh, that is just kind of an example of an answer I would give to that question.

Wrap up the wrists, these bad boys.

London. I'll be in London on Monday, actually. Oh yeah, after Birmingham, me and the athlete team, we're going for kind of like a day out in London.

All right, let's go! Come on!

Throw a few more biscuits on.

See how this goes.

Come on. See, yeah, that's what's up. Watch me flying at 10 reps. Yeah, yeah, instant PRs. Yeah, you're not naughty anymore once you put on that t-shirt. You're pretty much just a fake natty now. Yeah, half natty, quarter natty.

Come on.

Now for my favorite exercise of all time, cable chest flies.

Come on, 3 more.

All right, so last workout before I head off to the UK smashed. And now you guys often ask me, Rob, um, you know, you got like 2 push days, 2 leg days, 2 pull days a week, um, you train everything twice a week, do you vary your rep ranges, you know, day to day? And my answer to that is basically I follow something called autoregulation. You should look it up. Omar Isuf has done some great stuff on this. And now, like, you know, he's done some long videos on it, but without going too into this, because, you know, this is just a vlog, day in the life, it's basically you're going off how you feel. If you are feeling great, you're feeling like you can push it, push it to the limit. If you go into the gym, you pick up the weights and you're feeling, you know, when they just feel heavier than usual, well then wind it back, because if you try go too hard, it can affect your recovery. In a negative way. So just there, like, I felt amazing. Like, I went in, everything felt light, I was, you know, really enjoying the session, I was getting a great pump. So I went hard, I went high volume, I did a few more sets than usual. So that is pretty much autoregulation. You just autoregulate based upon how you're feeling that day. And maybe I'll link some stuff in the description box because I like to point you guys in the right direction. Because for— oh yeah, you know what I always say, for every one good article on the internet, there's like 10 terrible ones. So now I'm just going to make up some post-workout eats. I'm probably going to make some usual— I got like a chicken breast going on there. I'll make some chicken rice, burrito bowl, salad bowl. We'll see. All right, cooking with Lip. Uh, so the chicken and rice is going, added in there. We're just gonna get some veggies involved. Um, yeah, so I'm just doing some more orders. I'm getting my hair done. It's a tough life for you, isn't it? I have to look my best for Body Works. That's true. Everyone's getting like— I just saw like Russ Wells' video, he's getting his hair cut and stuff. I got mine done yesterday. Everyone's getting sharp for BP. Don't you just love when you're like singing along to a song, giving it socks, and a car just pulls up right beside you like full of people the same age as you, and you're just like, sup? Anyways, Post office, let's go! Alright, done the post office. I swear to God, they secretly hate me in there. Like, every time I go in, they're just like, what, what the fuck, what do you do? Like, what is this? Anyways, now I've got to go pick up a package just in the couriers because I missed it when they dropped it off. So it's grand. It's turning out to be a lovely day actually. Just got home. Shake of the day is gonna be kale, almond milk, and some isolate. I picked up some white chocolate flavor. I got this and cinnamon roll, and I'm big into the two of them. They're two of the better flavors I tried. So as always, link and discount codes are in the description box. Let's put this together. Quick to show you the last meal of the day. Uh, it's just like a salad bowl. Got some beetroot, turkey burger, egg, tons of good stuff in there. And, um, this wasn't like a full day of eating. I just kind of showed like a few things I'm eating, but I obviously eat a lot more in the day. All right, so just doing some last-minute packing, and it's so handy. It's like these are all pre-folded. So I'm gonna finish up today's vlog here. Um, I am so excited. Like, you know, tomorrow our flight is at 10 AM, um, so I guess we'll leave here like 8, 9, whatever, we'll see. But like, the next few days are going to be crazy. Gonna meet so many cool people, gonna meet so many viewers, which is what it's all about. And maybe May— I'm not promising anything, but maybe I'll get the daily vlogs, you know, going again, because obviously every day is going to be pretty cool. I'll always be up to something. I'm always going to have some content to record over the next couple of days. So stay tuned, I'm back and I'm very excited. Keep it real, see you in the next one. Bye-bye, I'm out of here. Oh damn, the lighting's way better.

That's fine.