There's A First Time For Everything...

Yo, what's going on everyone? Welcome to today's video. Yesterday was Friday, so I had a few meetings in town, I got my hair cut, and then for Friday night I sat on the couch, ordered a large pizza, and slept for 10 hours. It was actually off the charts, it was amazing. That's how my Friday nights go. But today anyways, it's Saturday and I got that talk in Swords, so I'm pumped for that. It's on at like 3 o'clock, or tree as the comment section is gonna say. So I'm just gonna get something to eat here, breakfast. I'm feeling the shakes, I've at the moment, and as in like the food shakes, and then go to the gym and then get ready for this talk. So I'm excited to give it. I'm excited to meet some subscribers as well if I get the chance. Sure, hey, let's just see how it goes. Alright, so the shake is going to be the same as last time, but one thing I haven't been telling you guys, you're going to hate me for this, you're going to think I'm super weird is I got a NutriBullet, okay, and it makes dust out of everything. Like, it really blends that shit up. I leave the skin on the bananas when I'm blending them. I know, I think it just makes it taste more banana-y. I'm just making up words again. Like, it adds more fiber to the shake. So I don't know, try it out before you think I'm like the weirdest person in the world. I could call this vlog like my weird secret or like something. Okay, gym time. Today is actually meant to be a rest day for me, but I hate rest days and I still really want to go to the gym. So when I have like a rest day scheduled but I just want to go to the gym anyways because I gotta kill some time as well, I'll do stuff that isn't like really taxing on me. So like I'll do some isolation work like biceps, abs, cardio, chest flies, you know, whatever, bring up some lagging body parts. Uh, so that's what I'm gonna do now, wearing Myprotein hoodie and Alphalete bottoms. Alphalete is currently completely sold out right now, like they just did a complete clearance sale and then I don't think this Tech range from Myprotein is even out yet, so my apologies. Either way, let's get this day cracking.

I'm spending all of my dough, I'm spending all of my cash, cash, all this money that I ever had, I put that shit on my tab, right? 12 o'clock and I fucked up, oh damn, I'm smashed. I got fine women and fine drinks and I'm trying to make this shit last, it's Friday. Thank God, little homie, it's Friday. Let me get it, get it on a Friday. Thank God, little homie, it's Friday. Yeah, I got to the club and it's turned the fuck up.

Yes!

Alright, so workout done. And like I said, this was just kind of a fun day. Went in, got a pump, chest and arms.

Let's call it the Saturday weekend look good in a t-shirt workout. Okay, so yeah, just had a bit of fun.

And a lot of people are asking me what are my current macros, what are my current physique goals, what am I doing.

So I went on a mini cut for Bali and I actually got leaner than I thought I'd be.

And then in Bali I was like really active and eating, you know, pretty well, and I ended up losing a little bit more fat. So when I got home, I returned back to maintenance calories, which is about 2,700 to 2,800 calories for me.

I'm eating 200 grams of protein a day and then I'm letting carbs and fats just kind of fall wherever and make up the rest of my calories. But fats usually fall around 60 grams grams, and then the rest is from carbs. Remember, 1 gram of carbohydrates is 4 calories.

All my workouts have been feeling really good. So like, maintenance for me, like, I'm, I'm definitely eating enough to fuel my workouts and make some really lean progress, have fun, enjoy life. You know, I've been eating like pizza quite often, eating foods I love. So I really like this level of body composition and this level of caloric and macro intake that I'm currently at right now.

So yeah, really enjoying things.

But I'll also give you a look at my physique to just see how I'm looking right now, because this is a, you body composition, bodybuilding physique channel. So yeah, that's where we're currently at.

You know, my abs and stomach aren't like shredded, vacuum-packed, and like veiny as sometimes they may be, but I'm definitely feeling lean, vascular, and full. So yeah, like I said, I'm just really having a good time with my diet, my training right now.

I did a lot of weak point training on my traps recently, and I like how that went.

So I think my next, um, kind of block of training is really going to focus on the chest.

So that's just That's an update. Now I'm gonna go home, get ready for this seminar.

Let's hit it. So just a really quick one.

I realize I'm a little bit late for the seminar, so I'm gonna get a move on. And I just found out that this talk, this appearance that I'm giving, is in the middle of a public shopping center. So a little bit nervous, but in a good way. Like, when anything is like scaring me or just kind of overwhelming, I just try and make a positive out of it. So I'm like, okay, this is going to improve my confidence. If I can give a talk in the middle of shopping center, you know, any other future talks are gonna be easy. So it's gonna make me more confident and it's gonna make me a better public speaker. So let's just tackle it head-on. All right, I just realized that lighting in Raw sucked, so this is a bit more clear. But yeah, I just like really want to get like a poppin' chest. Okay, seminar time. And now usually when I'm doing a seminar, I'll wear something like jeans and like a casual t-shirt, but this is in association with Lifestyle Sports, and I think Nike have some dude as well. So they sent me out a an all Nike outfit that I gotta wear. And to top it all off, doing a talk in the middle of a shopping center, I gotta wear shorts as well.

So all those years of training legs, it's finally about to pay off, boys. So yeah, this is my outfit for today.

Uh, I look kind of like a soccer player, but you know what, I'm just gonna own it. I am also gonna add this MVMT watch to my outfit. Most MVMT watches, they're like kind of leather straps or metal chains, and I'd wear them with like a less casual outfit, but this one is kind of sporty, so I wear it when I'm like going swimming at the beach, and it's actually one of my favorites. So as you can see, it is 2 o'clock now and the seminar starts at 3. I have to be there, I have to be there at like 2:45, so better go.

I can't believe it's in like the middle of the shopping center.

This is the first for me, but I'm gonna embrace it. Told me that the stars are mine. You didn't mean, didn't mean it, 'cause you left new tears in my eyes when you left like a thief in the night. I'm falling and I'm fighting. Do you feel it? Do you feel it? Falling and I'm fighting. Do you feel it? Do you feel it? Falling and I'm fighting.

Hey, what's going on everyone? I cannot believe this turnout, this is crazy! And this is like the first time that I've ever done a talk and an appearance in the middle of a shopping centre. I'm literally just like, oh my God! So happy to see everyone came out. And today's talk, we are going to start off with talking about how me and Siobhan both first got started in the gym, first got started on our fitness journey, and then after that we're going to go into some Q&A and get into the questions that you guys really want to hear about. So we're gonna go back all the way till I was like 12 years old, okay? And I first got started by picking up a rugby ball. I first got started by playing some sports. So I was always mad into rugby. I thought it was awesome, but I wasn't— my skill level, my, you know, ball skills weren't that good, but I was really good, if I do say so myself, at the strength and conditioning part of it. So I played rugby for 6 years for my school. I played for a year when I got out of school. And then I noticed that my love for the weights room and strength and conditioning slowly started to take over my love for playing sports. And then it was at this stage where I was giving college a go and it was not going well. Okay, I was like that typical dumbass jock. Okay, I was good at sports but not good in school. So I started like a Facebook page and I started writing kind of articles as statuses and then people would like tag their friends in that and they would inbox me looking for like training and nutrition plans and I'd give out all this free advice and people would come to me like a month or two later with these killer results. So I'd be like, okay, I should, I should make a living out of this. And then eventually I worked up the courage to start YouTube, which was very scary. Like even just holding an iPhone and recording my day scared the living crap out of me. But that was like 2 years ago now and And now I'm in the middle of a shopping center doing a talk. So it's crazy how things just escalate over time. So we're going to go into like a little bit of a Q&A. We're going to talk about anything that you really want to ask me about and just get delved into certain topics. Alright, well, that is actually like a really good question to start off with, and that's stress management. She asked about when you've got a long day, you're working tons of hours, and it's the end of the day and you're like, okay, I still have to make it to the gym. What I started doing is just going to bed a little bit earlier, waking up earlier, and getting my workout first thing in the day out of the way. So, because think about it, if you have a day, you don't know what's gonna come up in your day. So there's so many things that can stop you from working out if you work out last thing in the day. So I would say start off your morning with a workout. Endorphins are gonna be flying, you're gonna feel good for the day, and it'll be ticked off your list. Okay, that's a really interesting question. It's, can you achieve your physique without tracking macronutrients? I think everyone needs to track their food intake, keep a food diary at some stage in their life because, like, you just don't know how much 30 grams of carbs is until, like, you weigh it out once and actually track it. So I get some clients that hate tracking macros, so I say, look, just do it for one week. Do it really well for one week, and then after that you'll be good to go. And you should have a good idea of food amounts by just looking at it. But I think a good ratio of protein, carbs, and fats, and eating the right amount of calories for your goal is like the foundation of nutrition. So I think it is really important, but you don't have to be like really neurotic when you're tracking. If anyone's actually wondering, I'm just gonna like ask myself a question here. Hey Rob, you know, what diet do you follow? And thanks, Rob. But, and basically I follow flexible dieting, which is like, you know, sticking 80 to 90% of the foods like whole foods, nutrient-dense foods, but every single day I eat something I love. So like, that's like, I eat froyo, pizza. If I wasn't in fitness, I would be like a professional pancake eater. So I eat them regularly, and that allows me to stay consistent with my diet, and it allows me to stay on track so I don't feel like I'm overly restricting myself.

Yes, young man.

They are excellent shoes, but if you are squatting and deadlifting like me, I would choose a flat-based shoe because it's kind of like squatting on a mattress. So this is not my bird, we are just friends. But excellent question again. Yeah, in terms of cardio, I really think it's just about finding the form of cardio that you enjoy. I actually like doing my cardio on an empty stomach first thing in the morning because it just gets out of the way. You feel fresh, you don't feel heavy, you don't feel bloated. But I don't think that I'm getting any magical benefits from doing cardio before eating. So it's really just about finding a form of cardio you can adhere to and just what you like doing. It's all well and good to follow the perfect diet and the perfect routine for a day, but if you hate it, you're not gonna do it again. So— oh yeah, do you ever have like bad body image days? The worst thing you can do is like compare yourself to other people because you don't have their genetics, you don't have their time spent training. So comparing yourself to other people in anything in life, in business, business or anything. It's just a terrible idea because you could just be comparing your chapter 1 to their chapter 10. So I used to always compare myself to other people, feel a bit down about myself, and now I'm just like, whatever, Rob Lipsett, self-love, you're sicko. So yeah, you know, when I'm like competing, I'm like stupidly lean. Like, you can't, you can't keep that up for more than a couple of months. So like right now, you know, I'm pretty chill with my diet and my training, and I'm not as lean as I was when I'm competing, but I don't really care. Oh wow, that's a great question. What advice would I give to Siobhan about competing? And because I've competed like twice, yeah, and it's her first time. And my first time competing, I definitely didn't take it serious from the get-go, and I'd be like, oh, I'm 12 weeks out, and 12 weeks sounds like a lot of time in your head, but those weeks really fly in. If you're 1 week out, you don't think you're like prepared or ready, you're gonna stress stress yourself out. You're going to be rushing and you're going to be trying to cram 5 weeks into that 1 week. Time to put in work, Siobhan. How do I get sponsored by Myprotein? When I was like a real small YouTuber and I didn't have many subscribers at all, I was just using Myprotein as is. They saw that and they're like, hey, do you want to become an affiliate? Which is basically, they're like levels of a sponsorship. You have like affiliate, ambassador, and athlete. So you're just making, you know, you're making a little bit of cash here and there and you're getting free supplements, and they were like, "Whoa, loads of people are using your code. You're growing really fast on YouTube, so we'd like to upgrade your contract." And integrity is always number one. I would never ever promote some BS product that I don't use. And now I like know everyone behind the company. I can travel with them to expos, and it's just a lot of fun. All right, so, so are you asking about like coming back after an injury? Okay, yeah, so injuries are like they're just so annoying. Like, thankfully, like, because I know that my job is pretty much to go to the gym and make YouTube videos, I'm like so careful about my form and everything and staying injury-free. Get your physio to give you a rehab plan to get you back as soon as possible, but while you're injured, do what you can, because there's actually research showing us that when we have an injured body part but we still continue to train the rest of our body, it that actually helps with that injured body part. Was there any muscle part I struggled to grow? Yeah, absolutely. When I started out, I was that typical lad who just went in, did about 100 bicep curls, and was like, yep, I'm the man, time to go. And so I had a bit of a reality check, and my legs were definitely lacking. Oh, and actually, on that note, when I did have a lagging lower body, not only did it look like strange, but I started getting loads of lower back problems because I was like imbalanced. It was creating all these muscle imbalances, so I was like top-heavy and my posture was bad as well. So when I started training back a little bit more, doing some squats and deadlifts, not only did my lower body improve, my posture improved as well. And having a good posture is cool, it's alpha. So yeah, you know, keep the neck up, shoulders pinned back. So yeah, don't like, don't skip any certain body parts. You want to have that even physique. Yeah, okay. So the question was, what would I say to to someone at the beginning of their fitness journey and they're not seeing the results they want, oftentimes you actually are, but you don't notice it because you see yourself in the mirror every single day. And then that's why you'll see someone at work or someone that doesn't see you so often, they're like, hey, you're looking great, you know, you're looking different this way, but you just don't notice it because the changes are so small and they add up over time. So like you, like I said, you see yourself every single day, so you don't notice these tiny changes, but over the course of a month, there'll actually be massive changes. So, um, the question was, she was watching one of my old videos and said I had a bad relationship with food, and I was just like so into eating super clean, which doesn't even have a definition, because what one person thinks is clean, someone else will disagree with you. If you put a bodybuilder and a vegan in the same room, they will not think clean eating is the same thing. So, uh, yeah, basically I was like obsessed with like sticking to my diet and stuff, and now I'm like a lot more relaxed and my results are much better because there's no point having like no life outside the gym. Like, I just don't find that impressive if you have a great physique but you've no social life or no life outside the gym. You've got to make those life experience gains as well. So like, thank you for such an interactive crowd. Like, there was like hands up at the end trying to ask more questions. So, you know, I hope we do some more events like this, and thank you so much for everyone coming out. Give yourself a round of applause. Thank you. All right, thank you. Appreciate it. Right, thanks so much, lads. Yo, what is going on? Isabelle and Hannah's Snapchat. Really good day at Swords Pavilion. Thank you so much for coming out, guys. Appreciate it. My, my shopping centre mom is— for anyone watching this, I feel like so bad that we like legit had to go because we were causing a fire hazard. But like, oh man, I feel like terrible. But like, this just makes me— I know, give me a break, bro. But this just makes me want to do like more meetups in Dublin and like when I don't have a time limit of 1 hour. But, uh, wow, today turnout was amazing. That hour literally flew by.

Okay, so that talk and appearance is done.

Uh, it went really well.

Like, yeah, there was like a few complications with the microphone.

It was very hard to give it in the middle of a shopping center, but like I said, it This is going to make me a better speaker, and you just got to get on with it, as with everything in life. It was still a good day. Alright, so finish up here, and then we get back to the apartment and come up with a plan for Saturday.

Alright, people, so Saturday night I'm going to venture out into the real world and actually interact with humans. It has like nearly been a year since I've gone out in Dublin, because every time, you know, I don't go out often, and then every time I do, it's in like a different country at an event, like LA, San Diego, Chicago.

Something like that.

So I'm excited and interested to see how tonight goes. Safe to say I'll be taking it very easily, and I'm not gonna like pre-drink or anything. I'm just gonna maybe have like 2 to 3 drinks in the bar at the club, wearing a less casual Movement watch, Off-White t-shirt, ripped jeans.

And that is it.

Wish me luck. I'll see you in the next video. I think I might actually do a video on alcohol and fitness and how you can like incorporate the two, have a social life, and also still make progress in the gym. Comment down below if you'd like that. See you in the next video. Keep it real.

Peace.