Speaker A
Talk to me nice. What the hell is this? The [ __ ] I apologize. I said I was never going to do this again.
Glen Gillen shares his Ibiza trip experience, balancing travel, partying, and staying shredded with a strategic nutrition and lifestyle protocol.
Key Takeaways
- Gradual calorie increase before trips helps prevent binge eating and fat gain.
- Maintaining cardio, step tracking, and meal consistency is crucial during holidays.
- Post-trip calorie control is necessary to quickly return to lean condition.
- A structured approach allows enjoying travel and partying without sacrificing physique.
- Personalized nutrition and lifestyle protocols can optimize both fitness and fun.
Summary
- Glen Gillen recounts his solo Ibiza trips focused on traveling, partying, and maintaining peak physique.
- He explains his strategic approach to nutrition, including gradual calorie increases before trips to avoid binge eating and fat rebound.
- Glen emphasizes the importance of consistency in cardio, step tracking, and meal planning even during holidays.
- He shares his method of slowly ramping calories from 2,000 to nearly 4,000 before travel to feel fresh and lean.
- Post-trip damage control involves aggressive calorie reduction to return to low weight and lean condition.
- Glen highlights the importance of structure and discipline after cutting phases to maintain physique during holidays.
- He discusses his pre-game routine involving caffeine, hydration, carbs, and alcohol to optimize energy and enjoyment.
- The video includes physique checks and lifestyle insights for balancing enjoyment and fitness.
- Glen addresses common struggles people face managing physique during holidays and offers practical solutions.
- He hints at future Ibiza trips and ongoing application of his 2026 stay shredded protocol.
Chapters
- 00:00Introduction and Ibiza Arrival
- 01:02Checking into Accommodation and Pre-Game Routine
- 01:48Nutrition Strategy and Staying Hydrated
- 03:22Challenges of Maintaining Physique During Holidays
- 04:27Calorie Increase Protocol Before Travel
- 05:33Post-Trip Damage Control and Calorie Reduction
- 07:37Maintaining Structure and Consistency
- 08:40Final Thoughts and Future Plans
Full Transcript — Download SRT & Markdown
Speaker A
Welcome back to the intro corner on the Glenn Gillen YouTube channel. We just back from Ibiza. Another insanely successful trip. Why do I have What is I've traveling, partying, and staying in shape. Plus, I'm also off everything the past 2 weeks. So, this
Speaker A
right now, it's Naughty Glenn. What's up? Bring it in. And you realize I'm just back. I'm going to insert what I promised would be a lot more footage from Ibiza, but it just wasn't, man. I get over there, I start filming, and
Speaker A
then I just get carried away. Two for two of the most insane trips I've ever had. And both of them were solo. Insert footage.
Speaker A
Is this [ __ ] on? YouTube, what's up? It's Glenn checking in from Ibiza. Look at the gut. Bro, hold on a Hold on a minute. Someone screenshot this, send it to me on Instagram, and I'll follow you.
Speaker A
All right, lads, we just touched down in Ibiza. Part two, the most un call for Ibiza step is going down. Part two.
Speaker A
Anyway, we just checked into this small ass room, 70 quid for the night. I'm only here till 10:00 a.m. tomorrow.
Speaker A
That's why it's a day drink. It's O Beach right now. This right here is the pre-game. Right, strategically, I'm thinking about this like from a sober strategic standpoint. I was up since 5:00 a.m. I'm obviously [ __ ] tired,
Speaker A
okay? Did I want to go out and drink energy drinks and I just feel tired after energy drinks.
Speaker A
So, [ __ ] that. I got two days double shot espressos. I got I literally got two of them. Downed them.
Speaker A
Then got a shot of vodka. I'm I'm in the middle of drinking that with a mixer. Boom. I picked up these as well because I haven't eaten all day, and I want to like carb up, dry out a
Speaker A
little bit. So, just straight dry biscuits. And then an electrolyte drink. So, think about it, man. I'm getting caffeine. I'm getting I'm getting hydrated. I'm getting drunk.
Speaker A
I'm getting carbed up. What else? I think that's it. I think that is it, man. I'm going to have a shower, keep drinking. Music playing on the speaker.
Speaker A
Water and a kind of Monster for in the morning cuz I'm going to need it. Little old beach Ibiza 2.0 physique check.
Speaker A
Man, I should be just filming all this all the time. Look at What is going on here?
Speaker A
So, this is the physique we brought this year, lads. Haven't really been showing it a lot on YouTube, all right? I've just low-key brought my best physique ever. And just just popped out with it. Beautiful shower looking.
Speaker A
Boom. All right, lads. I'm going to keep pre-gaming, get showered, get changed. I'll beach I'll see what I can even fit on this phone. I've like 1 GB of memory.
Speaker A
Over and [music] out. [music] [music] [music] [music] [music] All right, people. I feel like today's video was going to be one that will help a lot of people. Many people struggle after finishing the core or getting the body fat down and they're finally happy
Speaker A
with their physique and then they have all their planned holidays. And what happens to a lot of these people? They just don't know how to manage it. So, they either binge, they either completely [ __ ] up their physique within
Speaker A
the first 2 weeks, or they go on a holiday and all they're doing is eating the all-inclusive, and they basically they do it all for what they feel like was nothing. And right now, lads, I'm like living what I'm saying. Like I got
Speaker A
in shape, I'm doing the trips, I'm doing the partying, I'm I'm enjoying alcohol, I'm enjoying good food. And there's definitely like a conscious protocol that I followed. There's a There's a method that I use to get out of the hole
Speaker A
eating 2,000 calories every single day up to eating 3,500 right now. And then things I do in and around the trips, whether it's the day before I fly, day after I get home, things that allow me to stay in shape like this and then not
Speaker A
worry about undoing all the hard work and still enjoying the trip, still enjoying the travel. So this is the official Glenn Gillen 2026 stay shredded, stay lean life max protocol. Cuz I feel like we're in a tired period now where people are maybe
Speaker A
wrapping up their cuts, they're booking their holidays, they're already on them. You're watching this video at the pool in the morning drunker than a [ __ ] with a little cupcake belly.
Speaker A
Two weeks ago you were shredded. You blew it. Right, I'm sure the number one thing people want to know is what was my calorie increase to get out of the hole and not rebound upon a ton of body fat
Speaker A
and just go [ __ ] splat and order Domino's pizza every night of week and go bananas. So usually what I would have done in the past is leading up to a trip I would have cut right into maybe two
Speaker A
days out and then done two really high carb days almost like I'm peaking for a show. It's just like freshens up the body so that when I travel I don't just want to [ __ ] eat every bit of fast
Speaker A
food I see the second I touch a little bit of alcohol and it like diminishes the food noise. But the way I went about it this time is maybe a week out from the first I beat the trip. I I start
Speaker A
slowly increasing calories. I was going up 200 calories per day which does seem aggressive for like a controlled rebound but I knew I was going to be traveling and I wanted to freshen up the body slower than slamming two high carb days
Speaker A
which would have been like two 5,000 or 6,000 calorie days. Just me knowing my body. So I went from like 2,000 straight up to like 2,500 and then 2,500 to 2,750, 2,750 to 3,000. So basically 250 calories per day leading up to like
Speaker A
close to 4,000 the day prior to flying to Ibiza. And it was the best decision ever, man. I I felt so fresh. I was full. I I even looked leaner as the days were going on. And then come travel day
Speaker A
I didn't even want to touch food, man. I was well fueled up. I felt well fed. I looked insane and because of that, it just made it easier to just focus on the holiday then and not what am I going to
Speaker A
eat at the airport? What am I going to eat when I touch down? When I'm walking places and I beat it, I'm walking past like fast food spots. Do I dip in and get a chicken burger or [ __ ] like that?
Speaker A
All that stuff was gone. Plus, I was off red at this time, so but obviously this wasn't the end game. It was go to Ibiza, it was come back and then it was do damage control. So, this wasn't me
Speaker A
getting out of a hole, getting up to the 2,500 or even 4,000 calorie days and then staying there and expecting to stay this lean. I knew I was going to be traveling. So, the goal with that was to
Speaker A
just freshen up the body, get myself out of the hole, go enjoy the first trip, come back, expect to do damage control, which for me was that like 1,600 calorie day of eating I done after the first Ibiza trip, which was a little bit too
Speaker A
aggressive, but it got me right back down to the low weight and I was prior to it. And then I done the exact same approach. I went from the 1,600 up to 2,500, 2,500 to 2,750, 2,750 up again
Speaker A
and then another week of that feed. So, it wasn't straight from the 2,000 up to the 2,500. It was do It was the slow feed up. Keep in mind, I'm still doing cardio every single day, still doing doing 10,000 steps every single day,
Speaker A
still tracking everything like I'm on plan. I didn't just go splats. And then what did I do again? Booked Ibiza again, man. Get me out this [ __ ] The old Ibiza final boss this year. The pre-game of champions. Being on 2,500 allows me
Speaker A
to enjoy a bigger pre-game. Seven rice cakes, two bananas, honey and then peanut butter on four of them.
Speaker A
Right, so it's not only the slower feeds up instead of the two aggressive days than the damage control days when I get back. Everything else in the routine must stay consistent. You don't just drop off. You don't finish your cut,
Speaker A
immediately drop all cardio, stop tracking your steps. And basically, let's be real, just turn into a lazy prick with it all. If you got there, you want to maintain this, you need some structure.
Speaker A
[ __ ] love peanut butter. We're about to experience a heatwave in Dublin this week and I'm not ready for it. My apartment is just not built for this ship, but right now what I am built for and my destiny was to get cracked. I had
Speaker A
half a can of the ghost and I changed my mind. I cooked up this concoction which is a full scoop of the Legend V4, 300 mg per scoop, two scoops of pump, already had a coffee, two scoops of creatine in
Speaker A
this. I'm going to be levitating. Blue skies in Costa del Dublin. Instead of morning cardio today I'm doing I'm doing night cardio. Coglin and anything ghost, run it up. The level method. Now, this is a strategy I want people to start using
Speaker A
because I feel like a lot of people's biggest mistakes is they they view like the day as a final or an end game. So, if you [ __ ] up on the day, you've basically [ __ ] up on your entire week.
Speaker A
You basically may as well turn into a fat piece of [ __ ] When it's not like that. The level method. So, you know the tool that people use on sites where it's like a meter stick and in the middle
Speaker A
there's a bubble that has to balance right in between the two lines and that means that the shit's level. You can do what the [ __ ] you're supposed to do. I want you to start treating your week as
Speaker A
that level. So, if you lean to one side, man, and you eat a lot of calories in one day because you may have [ __ ] up a little bit and had a mini binge because again you've just been through an
Speaker A
aggressive cut. Your level is leaning more towards this end, but it's not the end game. You still have the rest of the six days to bring that back to the center. Finish your week on your weekly average total. Which if you work out
Speaker A
your maintenance for every single day, add all those calories up, you'll have your weekly total. If you finish the week off by utilizing cardio throughout the week and low days or high days just to finish off your weekly total exactly
Speaker A
at that maintenance, you will notice weeks will go past. You will have had days off, missed days, binges, but nothing will have changed in the in the physique in like a month period. Right, I'm going to go in and smash back and
Speaker A
then I'll give you like the Glengarry and tactics to use around holidays and drinking and alcohol and still not losing your flow and structure or just looking like a [ __ ] bag of saggy potatoes with the partying and drinking
Speaker A
stuff. [groaning] [sighs] [clears throat] [snorts] [music] [sighs] Little physique update. I'm going to insert this in after the workout, but I'm in the future. Then we're going to jump back into the past.
Speaker A
Zoom this. Zoom this in. [sighs] Down we went sideways action. [snorts] Still holding this level of condition.
Speaker A
Change our plan again. I just knocked out both sessions back and cardio in the Euro gym. So I bounce from gym to gym.
Speaker A
I'm just a gym fiend. I'm a floater. But right, this is the little tactic that I use. So I'm talking about the lead ups and I'm feeding into the holiday and I know I'm going to be on the drink and
Speaker A
stuff over there. So the morning of wherever I am in the world, the morning of when I travel there, I don't eat.
Speaker A
When I'm home, when I land, I have one solid high protein meal. It doesn't really matter if it if it's like a high carb or high fat because I know it's only going to be one meal and then I
Speaker A
will try and get like sources of protein for the hotel room or wherever I'm staying. So it could be like packaged chicken. But it will only be protein.
Speaker A
And I'll snack on that for a bit and then go and do whatever I'm doing. So lately it's been the the old beach steps in Ibiza. So all I'm consuming there is alcohol and I won't eat until like 11:00
Speaker A
or 12:00 p.m. that night and it's only a couple of biscuits or whatever and then more of the protein sources. It could be yogurts or just packets of chicken. So I'm eventually creeping up close to like 200 g of protein at the end of the day
Speaker A
and then carbs and fats were super low because I only got one meal in and then all the alcohol has room to go in and not be spilling over. And then a couple of carbs before bed just to like tackle
Speaker A
the hangover. I get salt. I get like dry biscuits, electrolytes and then slam water and sleep. And then the next day if I'm traveling home, I'll only have one meal and I'll do it the whole travel and I'll get home and I'll have one big
Speaker A
solid meal when I get home that night and then the following day is when the post holiday starve day kicks in and it's like a structured meal plan that I have that equals like 1,700 calories. I showed you that in the video. look at
Speaker A
the post Ibiza 1,700 calorie full day of eating. I just follow that like it's a meal plan. I don't think about what I'm eating that day. I don't try and like eat freely or track. I copy and paste
Speaker A
that meal plan and then literally the day after that I'm always down to the weight I was like almost before I done the feed for a bit and that's a protocol that I've been following religiously for both of these trips and it's been
Speaker A
[ __ ] perfect. It's already like almost 2:00 p.m. and all I've had is that pre-workout meal and I've been awake since 7:00 a.m. The kid is on the grind. It's weird lads, I'm off ra like 2 weeks, still not feeling nice. Was
Speaker A
that [ __ ] a scam or do I permanently have no feeling nice? I'm all right with both. What you will also be surprised by, not this post-workout bar last meal, but is you'll be surprised what your maintenance calories will be after a
Speaker A
couple if you keep your activity at something you can maintain. So, I can maintain 30 minutes cardio a day, I can maintain 10,000 steps, I have no fatigue and I'm eating 3,500 calories every single day and my scales is not budging.
Speaker A
And I hopped off everything, I'm on a TRT dose of test now, nothing else. I'm off ra and I'm still hovering around 188, which is like my sweet spot.
Speaker A
So, like I said with the weekly solid by now it was a pre up to 189, I'll pull calories to 3,000 that day. Everything else stays the same though. I don't mess around with cardio, steps, my water stays the exact same and I try my
Speaker A
[ __ ] best to get 8 hours sleep at night. But like trust me, you're not made of glass, you can handle some calories, you can handle some carbs, don't stay in that [ __ ] deficit. To keep what you have, you don't need to
Speaker A
stay down there. Beginner's mostly's biggest mistake is they stay in the deficit to stay lean. Biggest mistake, you're going to crash and burn, you're going to rebound, you're going to binge, then you're going to be in a vicious
Speaker A
cycle and who knows, you might end up building an eating disorder. I literally know people personally who have done that. So, get out of hole, don't be afraid of calories, don't be afraid of food, stay away from [ __ ] food for a
Speaker A
while, get your get your mind used to intaking calories and not being afraid of it and then once you get your maintenance up for a few weeks, you know what your scales isn't moving, you're eating [ __ ] 3,000 plus calories, then
Speaker A
you can fit in a bit of fast food, be under the 3K. Be [ __ ] flying. It's too hot to even bring Sky out for a W L K. I don't want to say it, he'll do laps around this
Speaker A
place and it's like 40° in this apartment. Meal going in, I'm still rocking this every day. So, the meals I've been having every single day is the the tuna rice cakes, this and then I rotate some dinners, and then if I eat
Speaker A
out, I either pull from the first meal or this meal. And it usually leaves me lying around the 3,500 mark. It's that simple. Right, my forehead is sweating, and I haven't even taken a bite.
Speaker A
Literally having the same meal I had earlier on today again cuz my dumb ass came back to some gone off chicken. It's 10:00 p.m. right now. Except barbecue sauce on these [ __ ] Oh, yes.
Speaker A
Haha. So, with all that being said, let's wrap up the protocol in a nutshell. Whatever hole you're in, give yourself like a 7-day period, 250 cows, or I'll shoot up to like for me it was I was down at
Speaker A
2,000, so I shot straight back up to 2,500. It's like a sweet spot for me. I had in mind the high 3,000s by the end of the 7th day. So, whatever that is for you, shoot up to that, do a day on that,
Speaker A
another day 250 cows more, and keep going with it. Don't be afraid because you have to keep in mind you're in such a hole that you're probably depleted as [ __ ] So, even if your normal maintenance at 3,000 you finish this at
Speaker A
like 3.8k calories, you're still probably not in a surplus because of the depletion, and you're still keeping your cardio and your steps in. You're still active, you're still training. Your body is like ramping up slowly, and it just
Speaker A
runs through this [ __ ] So, the slow build up instead of the digging right in to extremely high days, I feel like the slow ramp just like primes the body. And then day of travel, big high protein
Speaker A
meal, either before you leave, depends on the flight time, or if you have a super early flight, just get some caffeine in, get to the location, touch down, have a really high protein meal. A really healthy meal. I always try to
Speaker A
like dip into a spot that's doing like a really [ __ ] loads of veg, chicken, bit of rice, bit of sauce. I'm all right with that cuz I know I'm going to be on me feet all day. When I travel, they
Speaker A
usually do more steps and [ __ ] And then enjoy your day. For me it was the old beach, and that was a day job, so I enjoyed the entire day. So, big meal, enjoy the entire day, consume alcohol,
Speaker A
do whatever. You're on your feet all day anyway. Your body's been primed the week before. You're not extremely sensitive, so all the fluid is still doing its thing, but you're not holding onto water. Another meal before bed, and if
Speaker A
you really think about it, I'm probably finishing those days still in a deficit or at least at maintenance, so there is zero damage done on the day, though. I'm actually there to enjoy. Now, depending on how long you're on holiday for, you
Speaker A
can use that same protocol every day. You can have a big, solid, nutrient-dense meal in the morning, and then just don't think about food for a while. Enjoy your holiday, enjoy what's going on. If you're going on nights out,
Speaker A
big, high-protein meal, do your bish up the day, little training session at night, another decent micronutrient-dense meal, and go out and enjoy your night.
Speaker A
Two meals, two big, solid meals, high protein, and then focus on enjoying the holiday and not feeling any [ __ ] Unless you want to turn into a fat piece of [ __ ] then go ahead. And then on your
Speaker A
travel day home, same same job, big, high-protein meal, just travel for the entire day, caffeine, keep your mind off it, and then when you get home, do whatever bits you have to do, and then another big meal you have to look
Speaker A
forward to before bed, and then you're usually going to end up that day on a deficit as well. And then the day after is my low day. I have like this 700-calorie meal plan that I follow or have followed after both Ibiza trips,
Speaker A
and it brought me right back down to the weight I was like a day or two after getting out of home, which is like the sweet spot for me. Keep your cardio in, keep your steps in, keep your water
Speaker A
intake in. With those three things and good night sleeps and training five, six days a week, I promise you you're going to struggle to gain body fat unless you know yourself you're letting go. Like you know deep down that you just [ __ ]
Speaker A
let go and you got lazy. Give yourself a week or two, find the new maintenance.
Speaker A
Mine is like 2,500, which I'm [ __ ] so happy with. Now, right now I can go out and enjoy. I can pop down the sandwich, I get a Popeyes, I can [ __ ] eat a Belgium, and it will all fit into my
Speaker A
2,500 calories as long as my variables are ticked. And that's what I've been doing. If I plan on going on another trip, I'll do a low day, I'll do a little build up again, I'll do the the travel day protocol, I'll do the on the
Speaker A
day protocol, I'll do the return day, and then I'll do the post day protocol, and I will be [ __ ] sweet. There's nothing more I've been doing. I'm off all anabolics, I'm off red. That's not why I'm able to do this.
Speaker A
It's just a little bit discipline, having some sort of structure. If I didn't have any of this plan, I'd be all over the place. I wouldn't know whether I'm high or low. And sometimes when you don't know what's going on, very easy to
Speaker A
slip. That's the 20/26 protocol. Will I be booking I beat it again in the next week or two? Probably. So, stay tuned.
Topics:Glen GillenIbiza triptravel and fitnessstay shreddedholiday nutritioncalorie cyclingfitness lifestyleparty and stay leanbody recompositionfitness tips
