Rob Lipsett | Lean Bulking Essentials | WHAT I EAT

We are back! We're back in the safe zone, we're back in the domain. No more, okay? No more traveling, no more going wild. Now it's time to buckle down. I even got my boy Ben behind the camera here, right? It's time to buckle down, get back to the fitness. Even me and Christian, when we're in Vegas last weekend, we're talking about how much we love travel, how lucky we are to do it. But you need that set routine, you know, especially for what we do. You need that set routine or you go insane. So anyways, we're hitting an upper body day today. I think we're gonna go get some food, a little bit of a grocery shop as well, so I know you guys love that. So give the video a thumbs up. Let's get into it. I'm doing shoulders and back, so I don't know if you guys know what mag grips are. They're very popular in America. Basically, the grip is kind of like this, like like a hook grip. So I try to imitate that here with the lat pulldown, and it feels way better. So you're kind of pulling with your, your baby finger. Alright, so gym session done. Always like after a bit of traveling, the first session back, you know, you're just easing into it. I never have legs on like my first session back because I'm like, oh, you want to be fully rested. It's like, I'm not going to waste a leg day when you're not feeling 100%, right? So leg day tomorrow. And so basically what me and Ben are doing here is there's these little offices in Raw and they're actually great for kind of a sit-down and to work on some projects. And what we're doing here is we're actually— I'm helping— well, we're helping each other. I'm helping Ben now though to plan out some video ideas for YouTube. And without a plan, you're honestly a little bit aimless. And this really does apply for business and YouTube. So if you want to make that viral content, if you want to get discovered on YouTube, you want to be seen. You gotta, you know, for example, you got to stay up to date with like what's hot topics. Like for example, when, when Conor McGregor announced his fight with Khabib, I, you know, did that video. I tried Conor McGregor's training plan, so that will reach a new audience. So what we're doing here is we're just brainstorming together, you know, we're planning out our future projects and again, just coming up with some ideas. So sometimes it's great if you do feel a bit lost on social media especially YouTube, is to actually get a bit of direction and be like, this is what's going to happen, this is what's going down, this is the plan. So that's what we're doing here, and now we're going to make a move. So we've been in the gym, like, well, being here for about an hour, working out for about maybe an hour or two and just hanging about. Now that's actually one thing I love about Raw, is like, you know, you get some food, you know, you work on some projects, you hit the gym, and that's kind of the vibe that we want here. But anyways, right, okay, it's time finally to leave the gym. So we're having a chat, okay? And Ben is bringing up a topic. Yeah, what is it?

It's normalization. Okay, it's something that like I've been looking into because it's like when you set yourself goals and you work towards them and they start to sort of come to fruition or come to reality, like they start to become normal. And what was once this huge thing in your head in the beginning, it's not necessarily you're getting cocky or it just things start to get normal.

Yeah, for you. Yeah, so, so what I actually call that topic, it's called being disengaged. Disengaged. Okay, so basically you get like, you get satisfied. Yeah, you get content. Okay, content is terrible. Literally means you've stopped. Like, yeah, you've, you've became content. You've took— taken your foot off the brakes. And I've definitely gone through periods of that myself. Like, summer, I was just like, hey, you know, party summer. But now it's like time to set new goals, like time to level up and time to like get back on that grind. So like, everyone gets disengaged from time to time, but the important thing is to not just become permanently disengaged. Yeah, yeah. And you need to just set yourself a new challenge. Yeah. So it's like what we're just there doing there. We're sitting down, we're setting goals. So if you do find yourself, right, getting a little bit content, a little bit disengaged, going through the motions, snap the fuck out of it and set some new goals. That applies to like fitness and your physique. Like, I saw some photos of me— me, Max, Christian, Heidi actually spoke about this in Vegas. There's like this sick picture we posted on Instagram, and it was at the start of summer, and we were all in best shape. Yeah, put on screen and we're looking at ourselves in Vegas and we're like, all right, time to get the fitness back. But it's all right to let yourself go in time, time, just as long as you, you know, you snap out of it and you get back to new goals. Speaking of which, perfect little topic to go in and do a little grocery haul here now. Yeah, yeah, get back on that vegetable, that vegetable and lean protein grind instead of that margarita and pizza vibe. Let's do it. All right, so we're just about to go into Aldi here now. This video is not sponsored by Aldi, but I'd love if it was. Aldi, if you want to hit me with a sponsorship, cool. If not, I'm still just going to go here. I'm so bad at negotiating brand deals. I actually know like the people that work at the tills at this stage. So I'm currently— I'm not cutting. I'm not exactly maintaining. I'd say lean bulking. So I've no holidays planned. I've no photo shoots. That I need to be lean for. So I'm definitely going to use the next couple of weeks as a time to focus on putting on as much strength and lean mass as possible. So I still will get a lot of vegetables and stuff, but we're going to be getting more carb sources and fats as well. So alright, let's do it. Let's have a bit of fun doing this. I don't know, I find grocery shopping a lot of fun. Is it me? No? You're like, yeah, yeah, wow. Yeah, it's fun. Everything's fun when you're with me. Not exactly groceries, but a crucial part of my life is coffee, okay? And you might be a student or something, and if you're looking for a cheap pre-workout alternative, I think coffee is the cheapest form of caffeine out there. Um, nice. You interrupted me. But yeah, so coffee is a great pre-workout alternative, and that's what I used to use back in my student days too. This is probably the easiest bulking advice I have, okay? Right, peanut butter and honey. Okay, this, this is the real lean mass gainer you need. But for real, this is like the easiest source of fats ever, and this is such an easy carb source. So you can put this on top like oats cereal or just in a shake, and you're adding so much calories. That's why when people are like, oh, I can't eat enough, I can't do this, it's like, you absolutely can. You just need to, you know, make better food choices or more calorie-dense food choices. Not to mention, both absolutely delicious, right? So I'm gonna go for this for my oats, and I'm also gonna get some honey as well. So, right, so far, so far we've got coffee, peanut butter, and honey, right? We're gonna add some more stuff to this and check in with you in a bit. More fruit and veg involved, and the key, I think, even when you're bulking or, you know, you're looking to put on strength, is to still include lots of vegetables. Not only for your health, okay, we still about health on this channel, but it's also going to stop you from eating too much, and that's essentially how a lean bulk becomes a dirty bulk is you just eat too much calories and you eat more calories than you need. The word bulk, I don't even like it. Like, it's just like, it sounds, it sounds like you're just going to gain a ton of fat. So I actually prefer the term lean gaining phase. But, uh, so as you can see, we're still including lots of vegetables here. Uh, we've got some strawberries, some blueberries, peppers, mushrooms. So again, they're kind of some of my favorite vegetables. But yeah, still, we still about that micronutrient life. I swear to God, Aldi watch my videos. They're like, "Rob loves these pizzas. Let's make more flavors of them." But for real, like, these ones are like famous on my Instagram stories, right? 334 calories per half. So that's like, what, 660 calories in the whole pizza? And there's like 30 grams of protein. So just because it's pizza doesn't mean it's bad. In terms of body composition, what really matters is calories and macronutrients, and then health, your micronutrients. So as long as you're eating plenty of vegetables, you can include some stuff like this too. Just don't, don't like take the piss and order like a family mega deal from Domino's like I did last night. Not good calories and macros in there. It's like the best things to say come to me when I'm in the grocery store. But so a big myth, right, is that when you freeze fruit and veg that all the nutrients go. That's not the case at all. And there's another myth that the microwave kills all the vitamins and minerals. That's actually not true. When you freeze them, they're actually fresher. So the closer you freeze them— until 6, please. Anyways, so when you freeze something closer to when it's just been picked or just been produced, it's actually fresher than if you just leave it go. So it kind of locks in the nutrients. I think it's called snap frozen. Eating frozen food and microwaving stuff, absolutely fine. Okay, so this is a good example of bad pizza, good pizza, even though all pizza is beautiful in some way. But so there is like 600 calories in that whole thing. And then in this one, it's smaller, there's 600 calories in half the thing, okay? So double the calories. All right, you just gotta be smart about your pizza. So let me see, fat 2, carb 9, protein 3.9. So let's have a look here, right? Okay, fat 0, carb 4, protein 10. That's what I'm talking about. It's like Pokémon cards, discussing the macros in between them. You're like, this yoghurt beats that yoghurt. Grocery shopping is so much fun! This is why I love reading macros, okay? It's like weird barbecue, okay? So you think, right, you see turkey sausages and you're like, oh, turkey sausages, you know, that's got to be the better option, right? So I'm not saying fat's bad, but if you're looking for lower calories, it's like a Memphis sausage, 95 calories, fat 7. Memphis sausage, 48, fat 1. Pork wins this round, right? I can still have my sausages in the morning, but they're gonna be pork. This is also like a tough part. It's like, you don't put eggs first because they're gonna get crushed, okay? So we place them back here. You know, oats, like, they can take a beating. So they can go up here. I'm very organized in that sense. Like, that would kill my OCD. Pizzas, protect them at all costs, put them in the back. These things, that out there. This just goes to show you how much money cooking your own food saves, right? So that whole thing, right, all that food that you see there, right, okay, all that was €80, right? And like, for example, you could go out for like dinner. I went out for dinner over the weekend and you pay like €100 for like you know, the entire meal. So it's just crazy if like, if you're looking to kind of, you know, budget, save money, cooking your own food is what is going to save you the most. So that is a large amount of food for €80. I wasn't that thirsty, it was great. Oh, that's it, oh, work it. Oh man, every time I step outside of it and it's just in a nice location, I just have a little photo shoot with it. Like, I'm still not bored of it, you know, let me be happy about my car. So we're still on that salad game, still getting those micronutrients in. So went to Sprout, one of my favorite places to go to, and we just got a build-your-own protein bowl. And so Ben, this is your first time here, isn't it? Yeah, yeah, give us a little go. First time, man, protein bowl, looking forward to it. Right, okay, so we're just gonna go through everything I bought, added some stuff that I didn't show you in Aldi. and then we're going to finish up this video. So right over here, finish up with some eggs. We got our salads, our coffee, tomatoes. I kind of use these like— use these for drinking, but like, I don't be partying for the next while, so these are actually really nice to put in like water and stuff. This is what I use lemon and lime for, and they're good if you're making a burrito bowl to squeeze one on top of that. So we're gonna use these for food and not beers, okay? We're getting serious now. Again, that smoothie mix that I spoke about a little bit, this is mango, banana, orange, butternut squash, and linseed. Interesting. I got some frozen veggies there, and there's some more in the fridge. So I got some broccoli, and again, uh, look, it's got that— see, natural locked-in flavor, okay? It's got the flavor, it's got the vitamins. You can have frozen food, okay? It's not bad for you, it doesn't lose the nutrients. So like, make, make life easier on yourself, okay? We've got some blueberries. I'm gonna put them on top of oats. We've got some olives. Again, these will be a source of fat. So I think they're good to kind of add to a salad. But if you're cutting, that's something to keep in mind. If you're bulking like myself, you'll be alright. Bagels. This is something that I don't really have when cutting because you spend your carb choices kind of on more, you know, filling things like a bowl of oats, maybe more filling than a bagel. So again, we're getting a little bit less rigid. So we got some, got some room to play around with. A lot of people find dairy like they can get kind of clogged up a little bit, doesn't digest well with them. Give almond milk a go. I'm absolutely fine with dairy. Per 100ml is 20 calories, so like it's almost kind of negligible. Negligible. I'm speaking right again. Negligible. These little rice, microwave rice packets, so easy. Just a quick carb source and like, you know, no fat, very little protein, so it's like pure carbs. Got those sausages, some more salad. We got peppers and mushrooms, two of my other favorite vegetables. And then there's some stuff over here. We got some Nutri-Quick prep meals. Again, these are handy when I'm in a rush. Discount code: LIPSETT10. We got our chicken breasts. We got our lean steak. We got some yogurt. We got the pizzas, 4 different flavor flaves. We got some sauces up there. Again, I still keep sauces kind of like low calorie. That's not something I want to like spend all my calories on. It's like macro money, you know, you're spending it. Um, so again, this is a 50% low sugar one. Some sriracha, need some more. And then mustard. Comment down below if you're a mustard person, right? I remember in my 20,000 calorie video I put mustard on pizza, everyone lost their shit. I was like, don't knock it till you try it. Then down here we just have more fruit and veg. So again, we have a lone rogue banana here, so wild banana appears. Then we got apples and strawberries. Then here is like the potato It's like the potato section. You would find Max Tuning in here if he was in my fridge. Sweet potatoes, normal rooster potatoes, parsnips, and carrots. And then I think that is everything. Okay, so I just put everything into my fridge, and something that I like to talk about online is being grateful. I think if you're grateful for like the little things, you honestly, you're going to be a much happier person. You're going to feel better all day. So when I do something like I'm like, I'm so grateful for that. Like, think of the amount of people in the world who don't have that. Like, when I connect to my freaking Wi-Fi when I walk in my house, I'm like, so lucky to have that. Like, when I get to put fresh bed sheets on, I'm just like, thank you, thank you, thank you. So once you start being grateful for the little things, honestly, you know, your life's gonna get way better. So it's just some random thoughts to end this video. And also a little bit of a plug too, if you're wondering, you know, where do I get my protein from? Protein from, apart from like chicken, beef, yogurt. I do have usually about a shake a day. I'll throw like 2 scoops in, just knock out like 50 grams of protein. Peanut butter cereal milk flavor is unbelievable. Discount code is Lipset. And then this is also the creatine product I take, Scyz. So it's going to help me with putting on a little bit of strength over the next coming months. So I hope you like the video. Keep it real until the next one. I love you guys. Catch you later.