If you’re like me, you could easily crush a bag of chips in one sitting.

Here’s 3 savory, diet-friendly alternatives that I like at @Target:

🔘 @QuestNutrition protein chips | 140 calories 20g protein 1g fiber. I love the Chili Lime flavor.
🔘 @KhloudFoods protein popcorn | 160 calories 7g protein 2g fiber. The Kettle Corn flavor rocks.
🔘 Pretzels | 100 calories 2g protein 1g fiber. This is a good higher volume alternative to many chip options.

#shorts

Reviewing my favorite low calorie, high protein ice cream again!

@EatSweetGains is one of my favorite macro-friendly products of the year. When I reviewed them originally, I didn’t get my hands on all of the flavors. So I wanted to film another review.

Today, I have: Strawberry, Caramel, Mint Chocolate Chip, and Cookie Dough. All of which have around 490 calories 40g protein 3g fiber per pint.

These all taste incredible, super creamy, and don’t taste like a “diet” version of ice cream. In regards to my favorite flavor, Cookie Dough, I’d love to see them really load up the cookie dough chunks – but they probably can’t due to the chunks being real cookie dough and the calories getting jacked up too high.

Overall, I have sincerely liked every single flavor and I can’t speak highly enough about this brand.

#shorts

Client’s Full Day of Eating: Kurt W.

Kurt is a dad to 2 young kids, has a busy career in finance, and has lost over 70lbs working with me. Here’s what his full day of eating looks like:

🔘 Breakfast – 4oz smoked sockeye salmon + 1 @SchmidtOldTyme 647 English muffin + 1 wedge light @TheLaughingCowUSA

🔘 Lunch – 1 647 English muffin + 4 slices deli turkey + 1 wedge light Laughing Cow with 340g nonfat Greek yogurt + 55g raspberries

🔘 Snacks – 6 shrimp with cocktail sauce + @DavidProtein bar

🔘 Dinner – 7.12oz lightly breaded chicken chunks + 1 @MissionFoodsUS Carb Balance Wrap + 1.5tbsp @PrimalKitchenFoods buffalo sauce

🔘 Dessert – 1 cookie dough @Yasso bar

➡️ Macros – 1716 calories 212g protein 46g fiber

I would love to see more monounsaturated fat like avocado or olive oil but overall, this is an incredible day of eating. Great job, Kurt!

#shorts

The HIIT Workout Every Lifter Should Be Doing | Real-Time High Intensity Interval Training for Cardio Health

In today’s video, I’m taking you through one of my high intensity interval training (HIIT) sessions – uncut, unfiltered, and real. No flashy edits, no shortcuts – just hard work and intention.

A timer is on screen so you can gauge pacing, intensity, and how hard you should be pushing. This is the same cardio protocol I use to support my strength training – not interfere with it.

I rotate through three conditioning modalities to avoid over-fatiguing any single muscle group:

🔘 AirDyne – 30 seconds on / 30 seconds off (2 rounds)
🔘 SkiErg – 30 seconds on / 30 seconds off (2 rounds)
🔘 Battle Ropes – 30 seconds on / 30 seconds off (2 rounds)
🔘 Repeat this entire circuit four times.

This structure keeps intensity high while allowing enough recovery to maintain output and form. It’s efficient, effective, and sustainable – especially for anyone balancing resistance training with cardiovascular conditioning.

The American Heart Association recommends 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic activity per week. I run this HIIT protocol three times weekly to meet that standard and ensure I’m prioritizing long-term cardiovascular health, not just aesthetics or performance.

If you’re looking to improve your heart health, build endurance, and become a more well-rounded athlete – this session will get you there. If you’re a serious lifter and need a cardio protocol that’s going to improve your cardiovascular health without sacrificing your gains, this is the one.

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Here are some options for hitting your protein goal while at @TraderJoes:

1️⃣ Smoked mussels + premade salad – Just be conscious of the dressing you are using when prepping this option.

2️⃣ Canned trout + high fiber bread – Quick and easy protein and fiber boosted sandwich.

3️⃣ Nonfat Greek yogurt + fancy berry medley – I eat this nearly every day. It’s the perfect sweet treat snack!

4️⃣ @Barebells.USA – This is the people’s champion when it comes to protein bars.

5️⃣ Cottage cheese + TJs ranch seasoning. Blend this up for an incredibly delicious, protein-packed dipping sauce. Also, if you haven’t tried adding cottage cheese to your eggs, you’re missing out.

#shorts

Comment: I’m not into lowfat or nonfat, but my question is our brains need fat. What good fats can we use in place of say nonfat yogurt?

Your brain needs Omega-3s, Omega-6s, and Monounsaturated Fats. If you’re eating animal protein throughout the day, you are getting all of the Saturated Fat you need. And, in fact, you may be at risk for getting too much Saturated Fat.

Seafood is a primary example of Omega-3s. You should be getting at least two 4oz servings of wild-caught seafood per week. If you don’t like seafood, you should be supplementing with a reputable brand, like @NordicNaturals, daily.

Linoleic acid is an Omega-6 fatty acid that is contained in your mother’s breast milk and all brands of baby formula. As an adult, you can find it in sunflower seeds, sunflower oil, grapeseed oil, pumpkin seeds, walnuts, and peanuts.

Monounsaturated Fats can be found in walnuts, almonds, almond butter, olives, olive oil, and avocado.

Too much Saturated Fat can lead to a decline in cognitive function as we age and can also put you at increased risk for cardiovascular disease. If you eat enough animal protein, you do not need to worry about getting enough Saturated Fat in your diet.

#shorts

Finally made my way to @Wingstop to see how I could make a more diet-friendly meal from a familiar favorite.

Here’s what I ordered:
➡️ 4 piece tenders
➡️ Mexican street spice (dry rub)
➡️ Side of veggies (can’t have Wingstop without carrots and celery)

It’s hard to determine exact calories on these because there isn’t any information online about this particular flavor. However, I’d guess that each tender is around ~130 calories 10g protein. The traditional Cajun dry rub is listed at 150 calories 10g protein per tender. Using deductive reasoning, I came to the conclusion above.

These tenders are HUGE. Seriously, they are massive. So these macros are actually reasonable considering they are huge, breaded, and flavored.

Is this the best diet-friendly place to eat at? No. @ChickFilA has better macro options. However, you could peel the breading off of the tenders if you really wanted to conserve calories or get plain wings (90 calories 10g protein per sauceless wing). But we live in the real world with real taste buds. If your friend wants to order Wingstop and watch the game that night, this is a realistic option.

What I would avoid at Wingstop:
🔘 Sauce – Due to their awesome dry rub options, you don’t need the sauce. If you opt for the sauce, get their Original Hot as it doesn’t add any additional calories (hot sauce is a great dieting hack!)
🔘 Ranch – I know it’s the best… but it’s 320 calories per cup. If you’re going to do ranch, make your own. Nonfat Greek yogurt with ranch seasoning is an awesome alternative.
🔘 Fries – Again, I know they’re amazing. But 500 calories for a regular fry. Skip it.

I shot a lot of content this day including both McDonalds and Taco Bell. Wingstop was by far the best tasting.

#shorts

I’m here at @Target going over a few tools that make weight loss easier and more sustainable:

🔘 Wearable – For most people, the @Apple Watch is a solid choice. I use the Ultra 3 and love it.

🔘 Water Bottle – Simple, but most people still don’t drink enough water. Hydration impacts sleep, performance, recovery, and digestion. Buy a bottle with the ounces clearly marked and aim for about 0.8 x your body weight (in ounces) each day.

🔘 Food Scale – Don’t get mad but you’re eating too much food. Most people underestimate portions and have no idea how many calories they’re actually eating. The only way to know your intake is to weigh your food. Period.

🔘 Crockpot – Set it and forget it. Perfect for quick, macro-friendly meals with minimal effort.

🔘 Air Fryer – If you don’t own one, fix that. It changes how you cook protein and vegetables, and it reheats leftovers better than a microwave ever will.

🔘 @NinjaKitchen Creami – Not essential, but worth it. It completely changes the ice cream game. You can make high-protein desserts that actually taste good.

#shorts

Low Calorie, High Protein, High Fiber Sam’s Club Grocery Haul | What I Eat for Fat Loss

In this video, I’m walking you through my latest Sam’s Club grocery haul – focused entirely on high protein, high fiber, and low calorie foods that make fat loss simpler and more sustainable.

These are the exact foods I keep stocked week after week to support my macro goals, manage hunger, and maintain performance in the gym. Every item in this haul is affordable, easy to prepare, and works within a flexible dieting approach.

I’ll break down:
🔘 My flexible dieting approach
🔘 My go-to lean protein sources
🔘 The high fiber foods I use to stay full and support digestion
🔘 Low calorie swaps that actually taste good and make dieting easier
🔘 How I structure my grocery list for sustainable fat loss and long-term success

Whether your goal is to lose fat, build muscle, or just eat smarter, this Sam’s Club haul will give you a practical blueprint for what to buy and why. Don’t have a Sam’s Club near you? No problem. These items can be found at most major retailers like Walmart, Aldi, Trader Joe’s, Costco, BJ’s Wholesale, Wegmans, and Target.