My Diet To Get Below 10% Body Fat (Extreme Fat Loss)

[@RobLipsett]

$500 Alphalete Giveaway 🎉 Picking 2 people who use code LIPSETT at checkout week to send a $250 Alphalete Gift Card to. Just screenshot your order receipt and DM it to me on Instagram @RobLipsett New April Launch goes live today: alphalete.uk/ Enjoy the video!

[@subify14]

@yeeeee78 yeh you just need a arrange yr fart you have fart porblems by comfy musics WatchData channel you heard ye fart is effected lol and 👍👎💬 is on fart and 79 unhappy Pant lul by fart yeh I'm just a 78 yeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeh Edit OMG THANJS FOR SO MA U LIKES Lipsett

[@Riksermon123]

Cheers Rob, good luck..😃x

[@subify14]

Ahh see Mumbai it's Doha for me! So Lipsett WAHAHHAT edit OMG YES OMG THNAKS EVER RFOR THE SO MANY LIKES!!

[@subify14]

Stereo Madness Lipsett Edit YES OMG THANSK EVER FOR LIKES THNX!!!

[@Reppintimefitness]

💯

[@OCSmoke8]

Been running this split for years, simply love it. Could never understand the love for Push/Pull/Legs. Interweaving exercises in each workout allows you to rest one group while working the other, allowing you to hit ever set your hardest.

[@craigfaulkner8455]

I've lost 55lbs now I'm like a new person love the video rob keep up the hard work 💪

[@RobLipsett]

That’s insane!! Proud of you man 👊🏼

[@TheFutureRicky]

That prep frozen yogurt is definitely becoming part of my routine now

[@RobLipsett]

I’ve only started doing it recently. Game changer 💪🏼

[@moneymaster4812]

​@Rob Lipsett I think the gear u r on is more of a game changer than that

[@dbo4506]

@@moneymaster4812 Eddie hall and all the other WSM crowd take gear too… and they’re fat af. Getting diced is hard. Peds or not.

[@daninglesonline1526]

It helps my fat loss diet too; man I am always craving sweet but then I eat frozen yogurt and I am go to go, day by day 😅

[@ImKong]

Hey Rob, would appreciate your transparency on the anabolic situation for this prep! As always, loved the video.

[@davidalexhughes]

Just tren hard anavar give up

[@RyansExperience]

Robs not gained muscle from this cut. I doubt he'd be running testosterone, he maybe might of had some diaretics at the end if anything. He would tell you if he goes on cycle. Hes already stated this before

[@dbo4506]

@@RyansExperience running test in a cut is not gonna make you gain muscle 😂 maybe if you’ve never used it in your life. But test on its own in a cut… best it can do is help you maintain.

[@IGetBankIOSRS07]

been watching rob for 6 years now and he hasnt gotten any bigger so idk why you think hes on anything

[@Lotussta]

@@IGetBankIOSRS07 Big Ramy hasn't gotten bigger in 10 years

[@danielengel1295]

Its good to know i am not the only one that finds it hard to stay on a good shred diet with cardio, training and proper diet....

[@RobbyDelwarte]

Keep the videos coming man it helps keep me more accountable as I'm prepping for Coachella & Miami. 🙏🏻

[@RobLipsett]

Really appreciate that mate. And wow what a trip that’ll be! 🎉

[@frezly4547]

Was with my gf in Marbella this time last year for like 3 weeks, these vids take me back, good shit brother keep it up

[@RobLipsett]

Glad you liked it mate 🙏🏼

[@Brentmovson]

First time watcher. I am an athlete and nutritional coach and hormone specialist. Rob is hilarious! I love how honest you are about the life of low calorie diet haha. Everyone else makes it seem amazing, like it's the best thing in the world. I like the humor and honesty. Thanks mate. Just subscribed

[@RobLipsett]

Welcome 💪🏼

[@BB1987-]

Rob, just wanted to say, you my friend are smashing it! Looking shredded. I appreciate your work and how humble you are and how easily you get across your points. Massive inspiration for me.

[@liamwalkerlwfitness]

Currently 13 weeks into a cut, and this has inspired me to stay strong!! 3 weeks to go (until my holiday)... great content and a new subscriber here. 👍 definately the motivation i needed to keep at it!!

[@jamesmcnichol5722]

Carbs around the workout, rob is listening to me 😉 further to my point again though, I also think it can make a difference in the off season - which you played down here (I know you don’t really do off seasons). We uptake high carbs way more efficiently after a workout with the insulin spike so it makes sense to get plenty in our intra + post workout meal (glut 4). If that makes a 1/2% difference on each workout day, imagine what difference that is going to make over a few months/year for someone who dials there training in and eats in a steady surplus for months! Bring back off season Rob and some new found gains!

[@ditz3nfitness]

Hi, Rob! Great video as always!

[@subify14]

🟪 Edit YES THANSK FOR SO MANY LIKES 🎵 Lipsett and SQuare lights July 18 2016

[@louisebremner7802]

I can tell from your energy that prep is hitting now so thanks for digging deep and making another quality prep Vlog cos they’re not easy! Also love the kitchen talk vids 💚

[@rahimmitha973]

Really enjoyed this video and the whole prep series! Best of luck smashing the next 19 days Rob!

[@supersayiangodofaesthetics3100]

Helping me out getting through the long cardio session for my prep. Just like u I love this shit, already done one show this season and got 4 more to go and we are gunna kill it in all of them from these vids that again really help with those cardio sessions and make them fly by. Thanks rob much appreciated 👊🏻🙏

[@stevepasco5850]

Good luck ,love the content ... much love from Perth Australia !

[@cadenedwardss]

Loving this content 👊🏼 I’m 9 weeks out so this is so useful

[@RobLipsett]

In it together 👊🏼

[@andrewstone2896]

Looking mighty fine Irish, keep going, rooting for you Brother 👊🏼👊🏼❤️🇿🇦

[@jasonmcbride1703]

Really enjoyed this vid, you can see you love what you do!

[@RobLipsett]

Means a lot dude 👊🏼

[@mikefry5704]

Looking great good luck with everything. Enjoy

[@JohanFitFoodie]

Great inspiration here, let's make summer 2023 the best so far! 🔥☀️💪

[@noefidel2715]

The fact that he also speaks about Chris Bumstead is awesome. Very uplifting guy and exciting. New viewer, and just subscribed mate 🔥

[@RobLipsett]

Welcome brother 👊🏼

[@sinead_yy]

Content keeping me going through cardio on prep 🙌

[@andyreddington3201]

This has been my exact split for over a year and absolutely love it💪

[@rationalmuscle]

Fun stuff. Looking solid man, and thanks for the protein frozen yogurt tip!

[@brendangrehan5431]

Great video, really enjoyed it!! Just came across you today. Alot of useful tips. Haven't came across too many Irish lads with this quality of content. All the best, Brendan (Galway man in Sweden 🇸🇪 👊🏻😆 🇮🇪)

[@RobLipsett]

Thanks mate! Welcome. Can’t beat G Town 👊🏼

[@brendangrehan5431]

@Rob Lipsett That's for sure. Gtown is special. Stockholm isn't too bad either 😁 Cheers man, keep up the great work. It is a pleasure to be part of the community. Do you do individual coaching? In 2021, I lost 25kgs. Went from 30% Bf to 12.5%. But I just can't make it to sub 10%. It's very frustrating. I feel like I have nearly all the numbers in the combination lock, but 1 is missing.

[@markperry569]

Ive said it once and I'll saying it again. Rob's videos drive me on with my own cut. Great advice, inspiration and motivational vibes! Looking awesome Rob.

[@craigfaulkner8455]

The summer of debauchery featuring Rob lipsett

[@zahkilovett]

😂 man this is crazy how you find people w/ similar personalities to you 🔥💪🏾 all love from US 🇺🇸

[@donovanalvarado8322]

Love your vibe bro 🫶🏻

[@miguelangelhgvlogs]

Looking shredded already my friend.

[@martimcastineiracorreia9546]

Awesome video, very dynamic, loved it bro! I spend all my summers in Marbella, would love to connect some day!

[@JoeySuggs]

Kinda late to the video but LOVE to see OG Rob is BACK👏👏👏

[@ethanmitchell2656]

Awesome content, love the energy :) keen to see more because Im feeling inspired. Thanks man :)

[@godsson5954]

you have just earned my subscribe sir u made my day wat a delicious diet

[@timjohnson2186]

Thank you. Best of luck

[@Villem3792]

stay strong! 💪

[@sophiaflanagan8384]

Your videos never fail to get me in the gym haha😋 so inspiring.

[@RobLipsett]

Thanks thanks so much Sophia! Let’s get after it 💪🏼

[@MKIN83]

Very positive vibes, hasn't moaned about low calories on prep which most people would. Best of luck in the shows

[@RobLipsett]

Really appreciate that. It’s a privilege to be able to do this 👊🏼

[@MrGontime11]

Good stuff Rob love the content. Go get em 💪🏾💯

[@subify14]

Ron haha edit THANSK EVER FOR SO MANY LIKES IO And a Sloan and Hutcheson suggestions finally!

[@bradhowarth7]

Pumped for your return to stage my brother 🎯🔥

[@AlexBonesJones]

Rob you keep up this prep your going to be coming in looking leaner than Jason Genova when he blew the roof off the 2016 Ruby Classic

[@RossMinchev]

Hey Rob, a fellow KZbinr here. I will be in Marbella next week, so if you have some free time let's connect and do some brainstorming.

[@RobLipsett]

Awesome bro! I’ll be around 💪🏼

[@RossMinchev]

@@RobLipsett great I'll text u on IG

[@subify14]

@yeeeeeeeeee78 yeah it effects our fart and thinks I don't exist for being a Fart effector and 👍👎💬 79 is on a fart f Edit THANSK FOR THE LIKES And ahh thinking Lipsett

[@subify14]

​@@RossMinchev Do you have ugly says with yr fart Edit YES THANSK FOR RSO MANY LIKWS!! @yeeeeeeeeeeee78 yeeeeee it effects our fart and we are the Sloan guys and yes a Fart Edit THANSK EVER FOR OS MANYNLIKES Lipsett

[@tomasmuller5702]

love this diet Im going for it!!!!!!

[@EthanKemelman]

Thanks Rob for another informative video! Always enjoy watching your videos from Australia!

[@Jake-mc8te]

Fookin Lipsett!

[@RobLipsett]

👊🏼👊🏼

[@LiftingGeek]

Love the video. But where was this filmed at with the Spanish egg whites container?

[@gordion1]

If such high calorie intake can shorten life and lead to serious health issues how do you manage to avoid this? Would a Keto diet be more productive and healthy?

[@Dyonimous]

Bro. Already looking shredded as f*ck keep it going!

[@Devlin360i]

When I want to get shredded as f*ck I follow Vince Gironda's "steak and eggs diet" (RIP). Nothing works better/faster if you want to get absolutely diced naturally. Vince Gironda was a bodybuilding genius and the first trainer of Arnold Schwarzenegger (he was also known by the nickname "Iron Guru"). He used to promote a steak and eggs-only diet to help his clients lean out and get absolutely shredded. This diet was one of the best Old-School bodybuilding tricks for achieving optimal body composition and maximizing testosterone levels. Cholesterol, zinc and saturated fats found abundantly in red meat and eggs are major precursors to all steroid hormones, including androgens, such as testosterone. Testosterone is a fat-burning hormone that upregulates muscle protein synthesis (MPS), which is the molecular mechanism our body uses to build muscle tissue. Higher testosterone levels correlate with higher percentages of lean muscle tissue and less body fat. Vintage Physique by George Kelly is a nice read on the topic.

[@sean0074]

Great video, good luck buddy but, this oul fella knows exactly what pizza tastes like 😭had the pancakes this morning again 🤣

[@tombryan1]

Rob, I bet you feel crappy. 160 looks slick but 180 looks healthy. Get that weight back on asap after your goals are reached. It does feel awesome to do what so few do.

[@RobLipsett]

Agreed lol! This week been. Tough one, for me 170 to 175 is the sweet spot

[@peternagy-im4be]

​@Rob Lipsett over 6ft tall?

[@bclife9431]

Honestly might be easier on you cutting out the oats and rice.. could eat a lot more and feel fuller that’s just my opinion, been working for me. (Obviously replace them with something less calorie dense)

[@markl5109]

The calories you discuss at the beginning to maintain and cut. Does it all include cardio?

[@Rhino11111111]

Man I wish I could cut on 2k cals. Having a lot of muscle really helps you get away with eating more

[@garethkaye1500]

Frozen yoghurt, gamechanger, will try it today!

[@josephoconnor1785]

Sad to see Rob went on the juice iv followed him for years but 4 years ago he started the juice . I suppose there all at it.

[@peternagy-im4be]

Who cares?

[@subify14]

Doha airport Hutcheson yes! Volcano

[@digitfishman]

He looks the Protector hahaha. Scary and facinating.

[@J_Ferriss]

Liked how you listen to Tim Ferriss, he's my cuz.

[@jerrymorals7178]

New Subscriber! Love Your Video!!!

[@dylanturley7291]

Rob looks almost identical to Zac in baywatch but with even more mass. Looking good Rob

[@rccosplay3249]

Without exercising I have to keep my daily calorie intake @ no more than 1500 or else I gain weight. I can take it up to 2250 (about) when i do have some physical activity during the day.

[@hamza361]

Would be great if you did a body fat test

[@TeamElevatePT]

Love the vids Rob, been following since 2016 - what are your top 3 podcasts you tune into?

[@christianmuller8161]

fucking love your energy man

[@dodgehemi5045]

Califlower rice tip😮

[@claytonloringnhti]

I’m feeling that phone stand/case where is it from ? 👍🔥

[@RobLipsett]

Random market in Marbella!

[@alvinwalker18]

What’s the best way to lose belly fat ?

[@FitnessMadeEasy_]

You cannot spot lose fat i.e you cannot target your belly. Focus on losing weight and eventually your belly will shrink. I recommend using an online calorie calculator to workout you maintenance level as a stating point

[@МартинСветославов]

I like your hair man ❤😂what product do you use for hairstyle ?🤔

[@RyanLucey92]

Hey rob How are you? Just a question Is there any recommendations you would give for someone who will be 32 soon and thinking about entering a competition? Like what’s a good one in Ireland and stuff? That might be too much to ask but thanks man Love the videos as aleaysb

[@Mike-w3k6s]

How many grams of protein you eat here ? How much protein should someone eat to get lean ? Thanks

[@MajmunskaPosla]

Lookin great

[@RobLipsett]

Thanks mate!

[@gordion1]

Stevie should be your health drink of choice.

[@Mikinct]

Great video Rob, thanks 4 posting video Question: You stated in the video that your starting maintenance was 3,000 calories. So, you hope to only cut calories 3 times before show? The first is 500 calorie deficit cut to 2,500. , Then just a 300 calorie cut next bringing it to 2,200 cals. The one last cut of just 200 calories to 2,000. My guess since you're only cutting 200 after the first initial one is you're probably bumping up the intensity of workouts adding a lot more reps & upping the cardio from 30 minutes to 45min Then 60 and so forth? @ whats the absolute basement you'd ever bring your calories to, 1,200- or 1,000 or even 900 calories if you had to just for show?

[@TheBeatboxHitmanTwo]

Hey random question but do you ever experience tennis elbow? If so how do you take care of it?

[@subify14]

YES OMG FIRST REPLIER! Hutcheson Edit OH SO THANKS FOR LIKES! 11PM-08:15AM The way of 11°ing to 08:15AM and yes ahh Apr 2023 was a Lipsett month on Hutcheson so illegal!

[@subify14]

@yeeeeeeeeeeeeeee78 yeah it effects our fart and 👍👎💬 79 gets terminated into the fart Edit OMG THANSK EVER FOR SO MANY LIKES!

[@subify14]

Doha Qatar yes! Do not say ****** airport!

[@TheBeatboxHitmanTwo]

@@subify14 get out of here spammer.

[@subify14]

Lipsett Volcano Edit THANSKS FOR RHE LOLES

[@cobyarmstrong2379]

You mention positioning carbs around training. I currently train c30 mins after waking and fasted, just coffee and water, my energy levels are still alright been doing it for a bit, but do you think it’s worth having a high carb feed before bed the night before?

[@michaeltipton526]

Bro! Lookin yoked son🔥

[@bobmathews9072]

This guy is almost annoyingly good-looking , the Irish Rob Lowe (no homo - perhaps) . Interesting mixing up Chest & Back , certainly different to the usual Chest/Delts/Tri’s - Back/Bi’s split , might have to give this a go , it’s obviously working and the explanation for it makes sense

[@MR_THINQ]

Who’s the ‘we’? You mean ‘YOU’.

[@geno5169]

Love love eating salmon! It’s my favorite fish!

[@jamescourt2842]

@Roblipsett in the off-season my weight usually stays around 85kg I haven't trained in 2 years and weighed myself this morning. I'm in around 91kg 😅 safe to say I'm a fat ass that needs to at least manage more cardio in the week 4 years since I stepped on stage I don't half miss it dude 😭. Good luck show man 🤘🤙👍👊

[@CamberFitness]

Getting grainy, bro! 💪 How tall are you?

[@shreddedlikesteve]

What does your sugar intake look like while on prep?

[@RobLipsett]

Not sure tbh, I only track total carb intake

[@briankeaney856]

Whats the events on June 3rd? I should be in Marbella. Also what date is your Malaga show?

[@cathalsheehy2558]

Ye man

[@subify14]

@Sloan78 yeeeeee it effects our fart and 👍👎💬 79 more the fart haha Edit OMG TAHNSK EVER FOR RHE LIKES

[@m.d7431]

Looking good ma boy

[@consooLe]

Wheres the other 2 days of the programme?

[@synix7331]

how do u cook ur broccoli bro? looks like oven but what do u season it with

[@ditz3nfitness]

4:50, I miss this one... I won it in a giveaway by Ghost, and it's THE ONLY flavor I've had of Ghost Whey. It was SO GOOD! European shipping is just unavailable, so I can't pickup anything from them... :(

[@RobLipsett]

I know man, they said they’ll hopefully have it sorted in a month or so 🤞🏼

[@borisbodega344]

I like the fridge. With kids it looks different

[@NickSibz]

Man, you look truly diced. Phenomenal physique. Quick question, I'm 188pounds and 15% BF. I'm eating the exact same macros as you right now but would like to get down to about 12% BF. What Macros would you recommend for that? Appreciate any input and looking fwd to your competition.

[@moneymaster4812]

Seriously do u not think he's taking gear. U can diet all u want but unless u taking the crap he's on u won't get down the fat to that level. Don't be so naive

[@NickSibz]

@@moneymaster4812 Rob has been consistent for years, man. He always looks good and has a generally clean diet. Also genetics play a huge part in this. I'm not surprised he looks like this with a fully clean diet.

[@unregisturd]

@@moneymaster4812 You're a fool if you think only people on PEDs can attain 12% BF. It's not easy, but nothing worthwhile ever is.

[@whatsthemattereu8139]

Lmao the wake up and get shit done felt like such a parody piss take but I have a feeling it was said earnestly.

[@itswiko]

Man of culture :) 🛸

[@roypaulussen8083]

Rob, what is the best time to eat? 3 times a day? Or 4 times? Can you help me?

[@Generalkillaman]

Breakfast 7am, lunch 10am, snack 1pm, dinner 4pm and snack 7pm. Every three hours

[@jonnygti]

The first hour you wake up, don’t look at your phone, that’s like saying, when you wake up, don’t breath for an hour. It just ain’t gonna happen in this life time 😁😂 P.s, if you told me you had 20ibs to lose, I’d say you were telling me a load of BS lol can’t believe you had it to lose in the first place😅

[@dylanturley7291]

How close do you guys eat carbs before gym?

[@xrhythmsx]

do you just put the protein power straight in the oatmeal ?

[@DonnieLopez_]

You didn’t put the macros or G for each meal for people that want to try this cut Currently at 2200 calories but would like to try this out if you have the information