Working out is probably the last thing on your mind when it comes to St. Patrick’s day celebrations, but we teamed up with one of Ireland’s finest fitness exports to get his take on training and nutrition – especially how it fits in with such an important date in the Irish calendar.
Rob Lipsett, who’s a personal trainer from Dublin, has been a key player in Team Myprotein since 2015. His dedication, honesty, and results have earnt him a huge following on YouTube and social media – he’s committed to delivering challenging workouts, helpful advice and a real insight into the fitness industry.
We wanted to find out more about his personal routine, nutrition regime, top tips, and of course – what St. Patrick’s day, Rob Lipsett style, will look like…
How many days a week do you train?
Usually five to six days per week, depending on how busy my schedule is. There are some weeks where I plan on going six times but end up only making it to the gym three.
I’m always real and honest with my followers and will admit when I’m not perfect!
How do you split your workout?
When everything is on point I follow an LPP split, which is:
Legs – Push – Pull – Legs – Push – Pull – Rest
Or for five days a week:
Legs – Push – Pull – Upper – Lower – Rest
What’s your go-to routine for upper body?
- Incline Bench Press
- Lat Pulldown/Weighted Pull-Ups
- Flat Dumbbell Press
- Chest Supported Row
- Lateral Side Raises
- Cable Chest Flies
- Overhead Tricep Extensions
- Bicep Preacher Curls
What’s your go-to routine for lower body?
- Squats/Leg Press
- Stiff Deadlifts
- Leg Extensions
- Hamstring Curls
- Calf Raises
- Cable Crunches
- Weighted Planks
What’s your favourite exercise per body part?
Chest – I love cable flies
Legs – leg press
Back – pull ups
Shoulders – lateral raises
Biceps – DB curls (alternating)
Triceps – dips
How often do you do cardio?
I usually go for a chilled walk around my neighbourhood to get my daily steps in, but if a friend wants to do an intense HIIT workout session with me then I’ll never back down!
Do you tailor your daily nutrition to suit specific training days? (i.e. leg day)
I like to keep my nutrition (calories/macros) the same throughout the week. I just find this way simpler and less complicated than non-linear dieting, as you don’t need to change your nutrition plan every day.
Deep into a cut I may add in ‘refeed’ days before a big training session that I need to perform well in, but for the most part I keep my nutrition plan the same every day.
If you do some form of carb cycling or change your calories day to day and you like it and find it easy to stick to, then by all means do it. But if you’re stressing yourself out about it, and thinking it will provide a significant difference or advantage over a consistent intake, then I would advise making some changes.
Follow a diet that you enjoy sticking to – as this allows for maximum adherence and progress, as long-term sustainability is the key to lasting results.
Do you train differently over St. Patrick’s festivities?
I will try to just knock out an early gym session first thing in the morning, and then go enjoy the day!
Do you cheat over St. Patrick’s day weekend?
I don’t like the word “cheat” as it comes with negative connotations. I will definitely relax on my diet and training a bit, but one weekend won’t ruin years of hard work. People need to enjoy life a bit more, stop worrying about the small things, and focus on the bigger picture.
Fitness should improve your life and not take away from it.
How do you recover your body after drinking alcohol?
The key is to stay hydrated, so drink water throughout the night (just tell people it’s pure vodka if they ask) and then drink more water before bed.
A Netflix marathon the day after also helps.
Do you aim to complete a big training session after the bank holiday?
I’ll add in some extra cardio, then just resume my usual plan. I don’t think we should punish ourselves with extra exercise but instead reward ourselves with it! I’m all about finding that balance.
Will you continue to supplement over the weekend?
I’m going to a festival down in the country, so I’ll make sure I bring protein bars and whey sachets with me. Whenever I travel I always pack these because when you’re on the road and travelling carbs and fats are easy to get in, but protein can be difficult to come across.
What supplements do you take daily?
- Fish oils
- Creatine monohydrate
- Whey protein
- Vitamin D
- Citrulline malate
- Beta alanine
- Green tea extract
Do your supplements change throughout the year?
Yes, when I am deep into a cut or getting really shredded I will be sure to take my creatine and add in more pre-workout supplements to give me that extra push when I may be lacking in energy.
Keeping your training on point is hugely important when maintaining muscle on a cut.
You’re currently away in Thailand – are you training still? If so, how’re you dealing with the warm weather?
I actually love it! The pumps and sweat you get from it is unreal. As long as you drink plenty of water you’re good to go – I much prefer it to wearing a hoodie in the gym in Ireland.
How are you monitoring your macros abroad? Is it difficult?
With years of tracking macros under my belt I’m really good at eyeballing amounts and eating intuitively, which is a great place to be at.
So no, I have not been strictly tracking and have been more relaxed, but I’ve stayed mindful.
I’m training so hard out here that I’m finding myself able to get away with eating some extra ice cream and Thai dishes – no complaints there! The combination of sun, frequent training, high activity levels and lots of food has me feeling amazing.
So there you have it from an expert – a little bit of time off to enjoy yourself and celebrate those important occasions never hurt anyone. Dieting and training should always be flexible around other things in your life… just maybe go steady on the Guinness.