Archives for May 29, 2025

The Ultimate High-Protein, Low-Calorie Grocery Haul at Sam’s Club

by

Are you trying to lose body fat while holding on to muscle? One of the most common challenges people face when starting their fitness journey is keeping calories low without sacrificing protein. As a coach who’s helped thousands of people transform their bodies, I’ve found that learning how to grocery shop with intention can make a massive difference. That’s why I took a trip to Sam’s Club to show you exactly how to shop smart for your goals.

In this post, I’ll walk you through my favorite low-calorie, high-protein picks—everything from single-ingredient staples to convenient, pre-cooked options and supplements that actually taste good.

🥩 Starting with Beef: Know the Protein Test

When shopping for protein, I use The Protein Test:
Does the product have 10g of protein per every 100 calories?

  • Grass-Fed Tenderloin: 160 calories, 23g protein ✅ Passes the test
  • Sirloin Steak: 260 calories, 23g protein ❌ Fails the test

While sirloin isn’t a “bad” choice, opting for leaner cuts like tenderloin helps keep calories in check while hitting your protein goals.

Lean Ground Beef Options:

  • 93/7 Ground Beef: Passes The Protein Test and keeps saturated fats in moderation.
  • 90/10 Ground Beef: Slightly less flavorful than 93/7, but more affordable.

🐟 Seafood: The Omega-3 Powerhouse

I aim to eat seafood at least twice a week—not just for protein, but for omega-3s which are essential for heart and brain health.

Fresh Picks:

  • Sockeye Salmon: Wild-caught and accessible year-round
  • Chilean Sea Bass: Wild-caught and my personal favorite for taste

Frozen Favorites:

  • Ahi Tuna, Mahi Mahi, and Atlantic Cod: High in omega-3s, budget-friendly, and freezer-friendly.

Canned Options:

  • Light Tuna over Albacore: Lower in mercury
  • Sardines: Top-tier omega-3s—highly underrated!

🥚 Eggs & Egg Whites: Staple Proteins

  • Whole Eggs: Great when bought in bulk, though availability may vary
  • Egg Whites: Pure protein with zero fat or carbs—a dieter’s dream

🦃 Poultry: Lean & Versatile

Turkey:

  • 93/7 Ground Turkey: Affordable, flavorful, and lean

Chicken:

  • Chicken Tenderloins: Very lean but dry and tough to cook
  • Chicken Breasts: Great with seasoning or marinades
  • Chicken Thighs: My go-to—tender, tasty, and still lean enough

🍳 Processed & Precooked Meats (Use in Moderation)

Convenient, high-protein, but not daily staples:

  • Canadian Bacon: Leanest breakfast meat (60 cal / 10g protein)
  • AmyLu Breakfast Sausage: Nearly passes the test but contains natural nitrates
  • Pre-cooked Chicken Options: Quick but can be rubbery
  • Steak Fajitas (Soul’s Kitchen): Best-tasting pre-cooked option

🌯 Creative High-Protein Products

  • Egglife Wraps: Made from egg whites and pass the protein test—great for wraps and sandwiches

🥤 Protein Shakes & Supplements

Sam’s Club hides its protein section, but it’s worth the search.

Ready-to-Drink Shakes:

  • Premier Protein: Cult favorite with tons of flavors
  • Fairlife Core Power: My personal favorite for rich taste
  • Nütrí: Newer product, but I’m not a fan of the flavor
  • OWYN (Only What You Need): Plant-based, but honestly, I don’t enjoy the taste

⚠️ Reminder: Pre-made shakes come in plastic bottles, which may expose you to microplastics. If that’s a concern, consider other packaging options.

🍫 Protein Bars & Snacks

  • Fit Crunch: Fails the protein and fiber test
  • Pure Protein: Better, but still low in fiber
  • Quest Bars: High in protein and fiber—my top pick
    Tip: Heat them up for a softer texture!

Bonus:

  • Quest Chips: Not a bar, but a fantastic high-protein snack alternative

🍨 Desserts That Don’t Derail You

  • Clio Bars: My wife’s favorite
  • Smart Choice Fudge Bars: My go-to treat

Neither passes The Protein Test, but both have great macros and are a smart choice when you’re craving something sweet.

Real Life, Real Results

This haul isn’t about fad diets or unrealistic restrictions. I’m over 40, I have a newborn at home, and I run a business focused on sustainable health and fitness. Everything I share is designed to help real people make smart decisions—without the fluff.

Whether you’re new to training or leveling up your routine, remember this: consistency in the kitchen matters just as much as consistency in the gym. Shop smart, eat well, and stay focused.

The Best Adjustable Dumbbells in 2025: SMRTFT, REP Fitness, and Everything in Between

by

Welcome to my garage gym! Today, we’re diving deep into the world of adjustable dumbbells, including a full review of the SMRTFT dumbbells and a broader look at the adjustable dumbbell market — from past disruptors to the best options available as of April 2025.

As a personal trainer with 8+ years of experience and now a full-time coach for home and garage gym clients, I constantly get asked one question:

“What dumbbells should I buy?”

Let’s break it down — historically, practically, and honestly.

A Brief History of Adjustable Dumbbells

🔹 PowerBlocks – The Original Disruptor

PowerBlocks were the first real game-changer in the adjustable dumbbell space. Built like tanks and virtually unbreakable, these dumbbells were (and still are) ideal for youth gyms or anyone prioritizing durability above all else. The downside?

They look… like toaster ovens.

Not the prettiest or most ergonomic, but they do the job, especially up to around 120 lbs. After that, they become bulky and hard to manage. Pricing? Around $900 for the 80 lb set — still cheaper than a full rubber dumbbell set from 5–100 lbs (which runs around $2,600).

🔹 Bowflex – Pandemic Favorite

The second generation of innovation came with Bowflex. They looked more like real dumbbells, adjusted easily, and were way more Instagram-friendly. During COVID, demand skyrocketed — people were paying over $1,000 for a single dumbbell on Amazon.

More affordable post-pandemic, but the real problem? Durability. If you’ve owned Bowflex dumbbells, chances are they’ve broken on you.

Enter SMRTFT Dumbbells

After the pandemic, SMRTFT stepped onto the scene, and I got involved early. I still think these are the sexiest adjustable dumbbells out there. Their biggest strength?

The size of the dumbbell matches the weight — a 5 lb looks and feels like a 5 lb. An 80 lb looks and feels like an 80 lb. That matters for functionality, especially with isolation movements.

SMRTFT comes in 50 lb and 80 lb models and are priced reasonably — just under $800 for the 80s.

However, they have two big flaws:

  1. Durability – They can’t be dropped. At all.
  2. Groove Precision – They must align perfectly to change weights. It’s a bit finicky.

Plus, the market is now flooded with knockoffs — from brands like Snode and other Amazon replicas.

The New Era: REP QuickDraws and Pépins

🔹 REP QuickDraws – Best for Most People

The third generation of adjustable dumbbells was marked by rotating selectors (SMRTFT NÜOBELL), but now we’re in the fourth gen, ushered in by REP’s QuickDraw dumbbells.

These dumbbells are:

  • Sleek, compact, and functional.
  • More durable than Bowflex or SMRTFT.
  • Quicker to adjust (even though I don’t care much about speed).
  • Customizable in increments (up to 60 lbs).

For most clients, this is now my top recommendation.

🔹 REP Pépins – For Heavy Lifters

If you need more weight — 80+ lbs — the REP Pépins are the best out there. I first tried them at the Arnold Classic and was blown away.

Here’s why they’re worth it:

  • Adjust up to 125 lbs.
  • Unmatched durability (besides maybe PowerBlocks).
  • Still compact and sleek.
  • $1,300 for 85 lb pairs, and cheaper than building a rubber hex set to 100 lbs.

For heavy lifters who don’t want to replace broken equipment, this is your best buy. I’m getting a pair myself and will keep my SMRTFTs as backups.

Final Recommendations: April 2025

Here’s what I recommend depending on your goals and budget:

Everyday Users

Get the REP QuickDraw Dumbbells.

  • Go up to 60 lbs
  • Compact, durable, versatile
  • Price-flexible by weight range

Heavy Lifters

Get the REP Pépins.

  • 85 lb or 125 lb models
  • Built to last
  • Pricey but a one-time investment

Budget-Conscious (Up to 80 lbs)

Consider SMRTFT Dumbbells.

  • Still a solid option for those in between
  • Just be cautious — they can’t be dropped

Youth or Group Training

Stick with PowerBlocks.

  • Unbreakable and perfect for high-traffic, careless use

Final Thoughts

The adjustable dumbbell space has come a long way — from toaster-looking PowerBlocks to the stylish SMRTFTs to now the ultra-durable and versatile REP offerings. If you’re building or upgrading your home gym, think long-term. The right dumbbells are an investment in your strength, safety, and overall experience.

Want more garage gym content, equipment reviews, or training tips?
Follow me on Instagram (where I’m most active)
Subscribe to my YouTube for new long-format content weekly
TikTok for quick hits and home gym hacks

Connect with me:

jacob zemer © all rights reserved

Tatum Sharp

Director of Social Media

"For there is always light, if only we're brave enough to see it, if only we're brave enough to be it."
- Amanda Gorman

Tatum is the mastermind behind Jacob Zemer’s social media. Every post you come across has its journey through her creative touch. From crafting compelling content and refining videos and reels to composing captivating captions, overseeing videographers, and meticulously planning release schedules – she’s constantly immersed in curating the Jacob Zemer content that captivates our audience!

Away from the digital buzz of social media, Tatum enjoys taking the stage, wielding her bass in her hardcore band, Volition, and indulges her passion for all things horror by frequently cozying up with scary movies.

Specialities:

  • BS Exercise Science minor in Communications
  • EXOS Performance Specialist
  • ACE Group Fitness
  • Creative writing
  • Visual communication

Elise Ladaw

Director of Coaching

“Science is Stronger”

Elise’s primary role as Director of Coaching is to ensure that the coaching business runs smoothly and is driven by science based principles concerning nutrition and exercise science. Her goal is to continually work to enhance the overall client experience, educate the clientele, monitor key performance indicators related to the coaching services, and foster a company culture of continuous learning among coaching staff.

When Elise is not helping the company with all things coaching she is either in the gym lifting weights or taking long walks through the grocery store finding new tasty and macro friendly nutrition products.


Specialities:

  • BAS Food Science 
  • NQ NPC Figure Competitor 
  • ACE CPT 
  • J3 University

Michelle Freedman

Chief of Operations

“Practice not perfection”

Michelle holds a crucial position in supervising the daily operations, aiming for operational efficiency, fostering growth, and contributing to the achievement of the organization’s strategic objectives. Beyond providing structure, Michelle is actively involved in coaching and managing social media activities.

Away from refining policies and operations at Jake Zemer, LLC, you’ll discover Michelle outdoors, often barefoot with her kettlebells, engaging in adventures alongside her husband, two children, and two bulldogs.

Specialities:

  • BFA Graphic Design 
  • 10 years Corporate Fitness Management 
  • ACE CPT & GFI 
  • ACE Nutrition Specialist 
  • Kettlebell Master Instructor 
  • FMS I & II
  • USA Weightlifting 
  • Pre/Post Natal Certified  
  • TRX 
  • Schwinn & Maddog Cycling