2700 Calorie Day Meal Prep

Throughout this video, I will show you how I calculate and preapre for my 2700 calories a day meal prep, including all macros.
→ use coupon code robriches20 to get 20% off your first order.: fbit.co/3AhZ
Subscribe here and get Rob's full Training Guide: bit.ly/RobYouTu...
Subscribe to my channel and stay up to date with my latest videos: bit.ly/1kdM8RA
Rob Riches Shoulder Workout:
Reverse Shoulder Machine Press: 3 sets of 10-12 reps
Seated Dumbbell Press (Palms Facing Inwards)*: 3 sets of 12 reps
Standing Upright Barbell Rows*: 3 sets of 12 reps
Bent Lateral Raises*: 4 sets of 12 reps
Rear Delt Cable Flyes*: 4 sets of 15 reps
Single Arm Lateral Raises: 3 Sets of 12 (last set 21's)
Seated Alternating Front Dumbbell Raises*: 2 sets of 12 reps
Bent Front Rope Raises*: 2 sets of 12 reps
*(Performed as a super-set exercise)
See Rob's Daily Diet here: bit.ly/RichesDiet
See Rob's Weekly Workout here: bit.ly/RobRiche...
Download Rob's Ebook (UltraLean) for $24.99 here: www.robrichessh...
Watch more of my video playlists:
All Ultra Lean Videos: • Ultra Lean Nutrition -...
RUclips Fitness Collaborations: • The Biggest Names In F...
Muscle Group Workouts: • My Workouts - Rob Riches
✖ Follow Rob on Social Media
⍟ Facebook: / robrichesfitness
⍟ Instagram: / robrichesfitness
⍟ Twitter: / robriches
⍟ Training Site: www.robrichesf...
⍟ Online Shop: www.robrichessh...
⍟ Snapchat: Search 'RobRiches'
⍟ LinkedIn: / robrichesfitness
Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.

[@robriches]

Thanks for watching - I hope you find this video useful. If interested in learning more about my diet, and nutrition in general, check out my 260-page nutrition book: Ultra Lean: bit.ly/Ultralean

[@armyaircat2]

how would this work with intermittent fasting?

[@belikeus6961]

Thanks rob

[@robertjurado1099]

HI Rob, how do you make that last meal you eat with the cottage cheese, the casein, protein powder?

[@CarlosGonzalez-js9bc]

Rob Riches hey rob i was wondering how would your food and protein intake be if you were to be an overnight worker? how would you have your 6 meals a day and your intake right if throughout the day your sleep? hope you can give some advice on that thanks.

[@jaiminpatidar7026]

Rob Riches plzzzzzzz give me some tips for weight gain , i am live in india ...plzzzzzzzzzzzzzzzzzz

[@mariahbenson1805]

you are so perfect! this video is exactly what I was looking for at 530 in the morning. I'm currently 180 pounds while 7 months pregnant. thank you.

[@winterramos4527]

Are you still working out?

[@DavidWinchurch]

YOU WANNA GET SOME GREENS ON THOSE PLATES!

[@doncalipso6007]

this guy must shit bricks

[@stackindatpapa]

I'm eating 2700 calories a day on a bulk lol.

[@sweetguy19762]

I am eating 2700 on a cut.

[@ay_yo2]

Owen Chase science channel me too

[@acapelllah2502]

Me too😅😅

[@gamersma]

calories must be based on height not weight, the taller you are, the more calories u need

[@tzafrirg2054]

@@gamersma Wrong dude. More muscle you have more calories your body will burn . Depends alot...

[@1XNoobSkillzX1]

I wish I had a personal chef

[@ip6198]

If you pay me I would

[@callmegary2622]

all these meals takes like 5min to make wtf

[@BryceChristopherHodge]

This is some seriously handy info on macros. Thanks for sharing!
I do not mean to sound like a troll. Please don't take this sideways. I just can't believe you only eat beige food. Where are the plants? Where are the colors? What supplements do you take for vitamins and minerals? I see why you love that protein peanut butter. It's the most exciting thing in there! :)

[@MrKidCid]

Always a pleasure to watch your videos !
Thanks Rob, hope to meet you one day !

[@ryanp8920]

For making a living in the fitness industry this guy knows fuck all about nutrition

[@rambosambo1]

I always imagine the little boy from love actually turning into Rob. Great vid!

[@fad2679]

Really got a craving for some Naturally More Extra Protein Peanut Butter. i don't know why, but I just need to get my hands on some of that Naturally More Extra Protein Peanut Butter. in fact, I'm going to use Naturally More Extra Protein Peanut Butter in every meal today, including in my water. Darn, but if I have Naturally More Extra Protein Peanut Butter. in every single meal then I'll run out of Naturally More Extra Protein Peanut Butter real quick. I better go to the shop and stock up on as much Naturally More Extra Protein Peanut Butter before anyone else gets some.

[@BroscoWankston]

sponsored comment

[@Dajones9191]

Do you remember? Naturally more extra protein peanut butter remembers.

[@jignn]

good shit. picking up your cutting routine next week.

[@Andy-zi8eg]

Great video! Keep them coming!

[@asuero1000]

Thank you

[@applepie107]

You forgot to include the tren

[@Isa-ue9dl]

2350 calories a day standard

[@bobmack3569]

thanks man I love your videos

[@stockholmlife7376]

This guy is natural, easy to see as I look similar after only 6 months gym and similar food.. Key is, protein and heavy weights the way.. good presentation just a little annoying with the affiliated peanut butter oversell

[@lazynordinary]

I wonder how much does he have to poop everyday, body for sure can't hold this much food.

[@abdirahmanyelho1630]

thanks rob

[@orchildutta7956]

Grt vid ..!!! U r so good .. all d bst rob. !!!

[@akaimon3]

Hello Rob...what is tour opinion on fasting for a period of 16 hours (ie., 8pm-12pm) which will include a heavy workout at noon? Post workout protein shake followed by a series of meals which would total 2000 calories (fat30%\carbs30%\protein40%). Thanks.

[@gloryths]

Can somebody please tell me what's the ingredients of the last meal? He said cottage cheese vanilla ...??... protein powder and peanut butter

[@geordiemcalister1552]

'Casein', casein is a slow releasing protein that accounts for almost 80% of all proteins found in cow's milk. It's widely praised for having a great amino acid profile but more importantly it's the slow absorption rate of casein that makes it particularly important for athletes, especially at night.

[@alanmanzanilla9528]

hello i am Mexican and I see your videos doing the exercises as you do but not much English subtitles will give your videos? please

[@nightfire4107]

Love your meal vids Rob

[@1hard2findbro]

Outstanding 👍

[@AR-dh2pb]

I don't feel hungry in every 4 hours. So I am unable to eat 5 or 6 times a day. Mine is a office desk work. I go to gym in the evening. Can you share a plan to consume 2000 calories in 3 or 4 meals a day.

[@goniballisti]

27 carbs in grams are pls ?

[@jairogarcia5513]

bruh im eating 2700 to lose weight my maintnance calories is 3200 im 300 pounds am i doing it right? trynna lose a 100 pounds pls help

[@jsouth30]

How do you sh!zz with that much protein intake????

[@gkali2760]

270g of protein.... that’s a lot of work on the kidneys sheesh I go for 150 when I’m bulking

[@picklerick9805]

How much should I be eating I'm your size your shape in the waist and abs but bigger chest and shoulders but 180lb and 5'10'' 2700 Cal I'm starving after a workout I want to cut but this is almost 900 Cal less than I normally eat what am I doing wrong

[@balk37]

I wake up at 3am for work should I eat those meals throughout day ?

[@adamtrw225]

why is it so confusing

[@SuperMohan15]

So it all comes down to BUY NATURALLY MORE PEANUT BUTTER!! Just kidding man.You motivate alot.Keep it up!

[@alanmanzanilla9528]

sorry if misunderstood not much English

[@mikeyy9073]

Was the protein and veggies measured out raw?

[@cristescustefan5707]

Guys, please help, i really need the song at 4:40

[@injusticegods_yt2617]

Damn ur biceps wow WHY CAN I GET IT 😫

[@ashwinharidas1929]

is there any cheap way to get around 200g protein and 2700 calorie without turkey or chicken breast, I can buy normal chicken but can't afford the breast

[@Isa-ue9dl]

Fibble Rs try getting thigh

[@sambartle8090]

Fibble Rs
Thighs are ok as long as you debone and skin them first

[@mp-sv2cp]

I raise my own chicken and eat them.. cheaper.. you can put them in your closet make cage for them

[@belikeus6961]

It's good

[@alizafarnawab12211]

Can U Tell Me About Animal Whey Protein???

[@medi9440]

Hi rob how many g of rice have you used?

[@notlinn1]

Nice bro I will try it 💪😆👉

[@Sam-ue4rv]

Hey Rob how come u left LA Muscle??

[@acadienbeast6787]

Hey Rob i just wanted to know if creatine at a young age (16-18 years old) do have negatif impact on you?

[@solelymoist3877]

Dude it's creatine just drink water

[@zaiivonhest]

Is that a person between those biceps?

[@dantube420]

Wow! It's the brownest video on RUclips!

[@Shadytube8]

You really like peanut butter

[@XxAlex530xX]

Bruh I have to eat 3,500 to bulk

[@wcsdiaries]

How do bodybuilders afford to eat like this all the time? And how much time do they spend cooking?

[@picklerick9805]

I meal prep cook 1 time a week and freeze it maby 2 hours of cooking .and 100 bucks a week for 4 meals a week is cheep $3.57 a meal 14.28 a day is one stop at a fast food

[@picklerick9805]

** 4 meals a day

[@logancolburn9973]

That does not look like sweet potatoes...

[@joshmcaloon6998]

Logan Colburn yams

[@brandonwythe466]

What if I don't like peanut butter?

[@brandonwythe466]

Or eggs

[@stackindatpapa]

almond butter

[@eltahan123]

add more green salad to ur diet and reduce protein , there is not enough potassium in your diet

[@AlejandroGonzalez-ks5ln]

mohamed eltahan ??? He eats alot of bananas, protein shakes have potassium among other foods in his video shit even the peanut butter has pottasium you fucktard.

[@Prabh_jass]

@rob riches love you bro u r vry nyc

[@dukeofdoom2]

As followup can you do a shopping trip and meal prep but only vegan food, for the people that don't want to eat so much meat. But still want to get their protein in.

[@corinful]

No fish?.....I never eat red meat.

[@Gretsch0997]

What the ?
Seems Eating is the hardest part , that’s way too much.

[@FireBirdA23]

That’s not ever clean food

[@Dinksosa]

No reason for all that math. Just use a tdee calculator.

[@famaekkasan2697]

bodybuilding is really expensive

[@dipankarmondal3833]

Please sir help meIs creatine bad of us..?

[@mandarchoudhary5783]

Cynthol lol😂😂😂

[@efifani5858]

body building is expensive :/

[@decdoesminecraft1]

expensive if you do it right its cheaper :p

[@user-wj9sd2pz7y]

just eat vegetable fruit and little bit of meat

[@j3c818]

5”8 60kg gang wya 😂

[@Shane-br1tl]

life is hard for us man

[@sujeet132]

R

[@ethanclarke3182]

Yoooo

[@pandzior2801]

this shit is soo plain