In this vlog, Rob Lipsett walks viewers through an entire day of his routine, focusing on nutrition, training, and personal life. He starts with a protein‑heavy breakfast of lean beef, vegetables, and kidney beans, emphasizing macro tracking (44 g protein, 10 g carbs, 5 g fat) and the practice of weighing food to eliminate guesswork. He outlines his current macro targets (≈250 g carbs, 50 g fat, 180‑200 g protein) and explains his short 2‑3‑week mini‑cut before a bulk, noting his preference to reserve most carbs for the evening. Rob lists his supplement stack (vitamin D, fish oil, creatine monohydrate, occasional whey) and briefly jokes about his cat’s bulking phase. At the gym he performs a push‑day, highlighting a flat‑bench press progression from 95 kg to 97.5 kg and setting a goal of 100 kg for three sets. Post‑workout he skips a shake, citing research that total daily protein matters more than timing. Lunch consists of cod, rice, and vegetables with low‑calorie condiments, followed by a visit to his girlfriend’s house where they make protein pancakes using oats, bananas, eggs, and protein powder, topped with Nutella. Dinner is a carb‑rich meal of gluten‑free pasta, chicken, and vegetables, which he frames as comfort food to aid relaxation. He ends the day with a peanut‑butter “Gain Train” shake, reiterates that enjoyable, sustainable diets outperform bland, short‑term approaches, thanks his audience, and invites future video ideas. Throughout, Rob mixes instructional details with casual humor and personal anecdotes, aiming to educate while maintaining an approachable, relatable persona.
Chapters
Mm. What's going on, everyone? Morning. Gonna take you through my day today. Full day of eating, bit of lifting in there as well, and so on and so forth. Let's get it going. Alright, so breakfast time. I've talked about this on my page before. I mainly just eat like protein and fat for my breakfast. Because I like to save most of my carbs for nighttime. It really helps with cravings and it's just personal preference. And I also feel more full when I eat a protein-based breakfast. So I've got 150 grams of lean beef, uh, weight out there. I got tomatoes, onions, and some chopped kale. I'm gonna put some, about 80 grams of kidney beans in there. Chopped garlic, cayenne pepper, salt, and normal pepper. And you know, the thing is, people complain about weighing food out, but it takes the same amount of time to put your bowl on the scales than it does to, you know, put it on the counter. So that's what I don't get in it. And it completely takes the guesswork out of your diet. So if you want fast results, you probably do want to weigh your food. But anyways, I'm going to go ahead, set that to zero. And just put 80 grams of kidney beans in here. Sweet. And then I'm literally just gonna put the seasoning on this and throw it all in the pan. It's cooking away there. I didn't use any oils as the beef cooks in its own fat. And I'm also gonna throw a bit of hot sauce, the habanero sauce. Fuck. And, uh, that'll be done in a few minutes. Hey, so that was freaking delicious. Macros for that ended up being 44 grams of protein, 10 grams of carbs, and 5 grams of fat. So, you know, I've still got loads of calories left for the day, loads of macros. Sometimes I save like 150 grams of carbs for before bed. It's fucking orgasmic. But anyways, now I gotta give this fucker his breakfast. Currently stacking Earl's Tasty Cats with some dry food as well. So George is on a bulking phase as well. So yeah, he's just trying to add some of that lean body mass, aren't you, George? Anyways, oh, and I should probably say my current macros are 250 grams of carbs, 50 grams of fat, and 180 to 200 grams of protein. I'm just doing a little mini cut. If you follow my Facebook page, you'd know this. I'm doing a little 2-3 week mini cut just before I start my bulk because I want to start off at a low body fat percentage. Anyways, I'm gonna feed this feline, and then I've got some stuff to do in town, and then I'm gonna hit the gym. Yeah, I know, look. And this is also my current supplement stack, if you could even call it that. I got some vitamin D because we live in such a cold country, not that much sunlight. Some fish oils, and some creatine monohydrate that I got in GNC for $8. I also take whey protein, but only if I'm kind of like baking some protein pancakes or making a smoothie, so I don't take it too regularly. But yeah, that's it. That's my hardcore stack. Okay, so here at Raw Gym, the best freaking gym in the whole land. It is a push day today, so starting off with flat bench. And everyone's going down to Electric Picnic today, but I'm just here at the Waitz Picnic. Sorry, I'll never make a joke that bad again, I promise. But anyways, I'm not too sad that I'm missing out on it. It's a pretty miserable day. Maybe if the weather picks up, I'll go down on Sunday. But anyways, enough chitchat, let's kick it off. All right, so there you have it. Um, despite what it looks like, I actually do lift, but I just threw in a few sets there, not my whole workout. If you want to see my full workout, it's on shredded.ie. It's also on my Facebook page, you all probably know it. And so there was 95 kg on the bench, and I got that pretty easy, so I actually bumped up to 97.5 kg. So, you know what that means? I think I made some gains. So in the next few weeks, hopefully I'll get up to 100 kg, keep adding reps, and be doing 3 sets comfortably with 100 kg and go from there. Which is great because there once upon a time 100 kg was my 1 rep max. But anyways, I'm gonna go home, cook my post-workout meal. I don't really bother with a post-workout shake. I used to. When I didn't really know too much. But I realized, I looked into research, and that it's not that important, and your total protein intake is what really matters. So anyways, I'm gonna go home, cook something up, and I'll see you then. Okay, so just back from the gym, back in the kitchen. I'm gonna have for lunch 2 cod fillets, some tomatoes, broccoli, and I'm just gonna weigh out 50 grams of rice here. 50. So I'm gonna boil those two, stick these in the oven, and then I am obviously going to eat them. Here's the finished product, and I got some Light 'n' Light mayonnaise and some hot salsa dip. Uh, each one of them, a big tablespoon, is only 10 calories. So like, I will never eat plain food. Like, you can, you can make your food taste good, you know, and you can still achieve results. And if you happen to give a fuck, this is all natural ingredients. And then I've got a can of diet poverty soda from Aldi. Hopefully the aspartame won't make my muscles fall off. Anyways, I'm gonna eat this and I'll catch you at the next— Alright, now I'm gonna head over to my girlfriend's house, and no, she's not imaginary, and no, she's not my right hand. And she is going to cook me some protein pancakes. And I just realized, I hope I don't get pulled over because this looks like a big sack of cocaine. But anyways, so that's my plan for today. I'll catch you later. Ingredients for the protein pancakes, this is to make 2 servings for me and the lady. So it's really simple, really easy to track. It's just oats, bananas, eggs, protein. You just put it all in the food processor, then make it like pancakes. So that's what's going down now. Literally make them just like a pancake, and I got the slave cooking them for me here, so they should be ready in a few minutes. Thanks, Sarah, for making these. They look unbelievable, and I'm gonna put a bit of Nutella on them and just factor that into everything. So I'm gonna go enjoy these. Talk to you later. Bored out of your mind at this stage, but But we're nearly done. It's 8 o'clock. It's dinner time. The show must go on. So I'm going to show you what we got here. We got some 75 grams of pasta, some frozen veg, some onions, peppers, and mushrooms, a large chicken breast with the usual seasonings on it, 150 grams. And looky what we got here, some #glutenfree pasta sauce. Not that I care about that. That one in particular just actually tastes good, so I'm gonna use it. Alright, so I'm gonna whip this all up and I'll show you the meal when it's done. When you like put pasta or like rice or something to boil and then you take it out and it's like swelled up, it's like, oh, what a pleasant surprise, more food. But yeah, so anyways, I'm gonna eat this, gonna watch me some Walking Dead. And like I said at the start of the video, I love to have a big carby carby dinner towards the evening. Helps me relax. It's like comfort food. Alright, so I just finished up my day with a peanut butter Gain Train shake. Recipe is up on my Facebook page. But I hope you found this video useful and that you don't have to eat plain chicken and broccoli 6 times a day to get the results that you want. You can still have an enjoyable diet. And once you start to learn how to, you know, make your diet enjoyable and make your diet work for you, then you're going to get those long-term results. And at the end of the day, that's what you want your diet to be. You want your diet to be long-term. You don't want these short, quick-fix diets. But, um, and also, I hope this video gave you a better idea of what I'm like as a person, because I get some great inboxes on the page, and some of you leave really funny comments. And I just want to say thank you as well for being so supportive of everything. And so you guys are great, and I hope you liked the video. And maybe in the future If you want, I can do more videos. So let me know anyways, and until next time, keep it real.
