Easy to make, macro-friendly Hamburger Helper.

Ingredients:
🔘 1 box Goodles – I’m using Mover & Shaker
🔘 1lb lean ground beef – I’m using 95/5
🔘 1 cup nonfat cottage cheese

Instructions:
🔘 Prepare Goodles pasta noodles
🔘 Cook your beef
🔘 Blend nonfat cottage cheese, packet of cheese from box, and ¼ cup pasta water
🔘 Add half pasta, ¼ cooked beef, and half cheese sauce into your bowl and enjoy!

Macros: 490 calories 51g protein 6g fiber

I’ve made this with the Cheddy Mac, Mover & Shaker, and Twist My Parm flavors – they are all delicious but Twist My Parm is my favorite. Recently, I’ve also been adding vegetables to this dish – spinach, Lion’s Mane, and onions are all options we like.

This was incredibly delicious and easy to make – definitely adding to my dinner rotation.

#shorts

Low calorie, high protein breakfast options at @Target:

1️⃣ @Chobani Greek yogurt drinks + fruit
2️⃣ @CatalinaCrunch cereal + fat-free @Fairlife milk
3️⃣ @ThomasBreakfast light multigrain English muffin + Canadian bacon + reduced-fat cheddar cheese
4️⃣ @KodiakCakes protein pancakes + egg whites
5️⃣ @MissionFoodsUS Carb Balance wrap + eggs + @Applegate uncured ham

#shorts

How concerned should you be with PDCAAS?

I’ve talked about this topic now three times – so clearly, it’s important.

The primary concern when it comes to protein is total grams consumed per day. You should be eating at least 0.8g × body weight per day if you’re serious about building muscle.

The second concern should be spacing out your meals adequately. Consuming larger portions of protein can extend the window of muscle protein synthesis. However, for most people, aiming for four meals per day is ideal.

The next thing to consider is the quality of your protein, which is where this score – PDCAAS (Protein Digestibility Corrected Amino Acid Score) – comes into play.

I set my coaching clients a goal of at least 0.8g of protein per pound of body weight each day. If a client is exceeding this amount, I’m less concerned with PDCAAS, because different proteins have different amino acid profiles. When you eat a variety of protein sources, you consume a broad range of amino acids. As long as these amino acids are present, the protein will be bioavailable.

So, when you’re consistently hitting your protein goal and eating a variety of sources, PDCAAS becomes less of a concern.

But if you’re struggling to hit your protein target each day – and a portion of that protein is coming from low-PDCAAS products like Kodiak Cakes or Built Puffs – then PDCAAS becomes more important.

First, you’re not eating enough protein to begin with. Second, the protein you are eating may be limited by what’s called a rate-limiting amino acid, meaning it lacks certain essential amino acids that prevent the rest of the protein from being fully utilized by the body.

#shorts

Browsing @Target and breaking down some of my favorite protein bars — here’s what’s worth grabbing and what to skip.

🔘 @Barebells.USA
🔘 @LegendaryFoods poptarts
🔘 @Quest.Nutrition
🔘 @One.Bar

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Here are some of my favorite high fiber bread options that are a game changer while dieting:

@JosephsPitaBread Lavash Bread | 60 calories, 6g protein, 2g fiber
@TraderJoes Carb Savvy tortillas | 45 calories, 3g protein, 6g fiber
@MissionFoodsUS Carb Balance wraps | 70 calories, 6g protein, 17g fiber
@Hero bread | 45 calories, 5g protein, 12g fiber
@TheSolaCompany bread | 50 calories, 2g protein, 8g fiber
@SchmidtOldTyme 647 bread | 40 calories, 2g protein, 7g fiber
@EatRoyo bread | 30 calories, 3g protein, 11g fiber
@SchmidtOldTyme 647 bagel | 160 calories, 8g protein, 20g fiber
@ThomasBreakfast Light Multigrain English muffins | 100 calories, 4g protein, 8g fiber

What’s your favorite?

Come Train Legs With Me in My Garage Gym

In today’s video, I’m taking you through a full leg day workout filmed right here in my garage gym. Whether you’re working with limited equipment or building out your space, I’ll walk you through how I train legs with intention – maximizing intensity, keeping it efficient, and using versatile equipment that’s worth the investment.

As of July 7th, I’m officially down 20lbs in my diet. We shot this video a month ago on June 6th, at which point I was down 14lbs. This is largely due to my nutrition. I’ve helped thousands of people lose weight and I made a decision this summer that I was going to get shredded by changing my diet. I had a DEXA scan done prior to Memorial Day and the results showed 18% body fat. At this point, I made the decision to stop building muscle and go full fat loss mode.

You’ll see how I structure my training, what home gym equipment I use, and how you can apply this same framework to your own home workouts – no matter the setup.

Equipment You’ll Need (or substitutions):

Rogue Monster Belt Squat Machine or Barbell + Power Rack
Dumbbells – I’m using the SMRTFT Nüobell + Rep x Pépin
Adjustable Bench – I’m using the Rep Fitness Nighthawk
Something to anchor your feet for Nordic Curls – I’m using Freak Athletics

Workout:

1️⃣ Belt Squat
▪️ 2 Warm-up Sets
▪️ 2 Working Sets
2️⃣ Bulgarian Split Squat
▪️ 2 Working Sets
3️⃣ Sissy Squat
▪️ 2 Working Sets
4️⃣ Dumbbell Romanian Deadlift
▪️ 2 Working Sets
5️⃣ Nordic Curl
▪️ 3 Working Sets

Whether you’re just starting out with a home gym or looking to get more out of the equipment you have – this session is packed with tips to help you push harder, train smarter, and build serious leg strength from anywhere.

At everyone’s favorite fast-casual Chinese restaurant: @PandaExpress.

I love Panda Express because it is very easy to stay on the rails while dieting. Here is what I would tell a client to order:

🍽️ A plate with:

Super Greens – 90 cals | 6g protein
Chicken Teriyaki – 275 cals | 33g protein
Beef and Broccoli – 150 cals | 9g protein
Total – 515 cals | 48g protein

If you are wanting lighter calories, just skip the Beef and Broccoli. This will bring your total to 365 cals, 39g protein.

What’s your go-to order at Panda Express?

#shorts

Today, I’m taste-testing a new contender in the high-protein dessert space: @ProteinPints.

I managed to grab four flavors at @Target – Chocolate, Mint Chip, Cookie Dough, and Strawberry. Unfortunately, the popular Peanut Butter was sold out everywhere (which honestly might be a good sign).

Each pint packs 30g of protein, contains 5g of sugar or less, and is free from artificial sweeteners. The nutritional breakdown varies from pint-to-pint but let’s compare the nutrition breakdown to one of its biggest competitors:

🔘 Protein Pints (Strawberry): 360 calories, 30g protein, 1g fiber
🔘 Halo Top (classic line, Caramel): 340 calories, 15g protein, 16g fiber

Taste-wise, chocolate is hands down the best flavor in the Protein Pints lineup. The mint chip was my second favorite while the cookie dough, being one of my favorite ice cream flavors, was the biggest letdown.

The flavors are rich, creamy, and doesn’t taste like “diet ice cream.” That said, Halo Top still has the edge when it comes to variety – they’ve nailed flavors with swirls, chunks, and inclusions that make it feel more indulgent.

My take? If you’re trying to hit your protein goal and want a frozen treat, Protein Pints is worth trying. Personally, I still lean toward Halo Top for the fun flavors and higher fiber content, but I love that Protein Pints is bringing more options to the freezer aisle for people with fitness-focused goals. I’m definitely going to buy this again and am excited to try the Peanut Butter.

#shorts

I’m here at @Deciccos in Sleepy Hollow highlighting six nutrient-dense fruits and vegetables that are absolutely worth adding to your diet:

🔘 Avocado – Rich in monounsaturated fat. I like using the pre-packaged portions to make it easier to manage serving sizes without overdoing calories.
🔘 Blueberries – Packed with anthocyanins, fiber, and antioxidants that support heart and brain health.
🔘 Citrus – Loaded with vitamin C and antioxidants to support immune function.
🔘 Broccoli sprouts – Incredibly rich in sulforaphane, a powerful compound known for its cancer-fighting properties.
🔘 Potatoes – High-volume, satisfying food loaded with potassium, magnesium, and fiber (especially with the skin on).
🔘 Lion’s Mane – A functional mushroom linked to improved cognitive function, focus, and overall brain health.

#shorts

Protein!

You’ve decided to take your fitness journey to the next level, which means prioritizing protein intake. But it’s just as important to keep your animal protein lean!

A lean protein source contains 4g or less of saturated fat per serving.

Excessive saturated fat can raise blood sugar (A1C) and bad cholesterol (LDL). The simplest way to check if something is a lean protein? Read the label and look at the saturated fat content.

Take Greek yogurt as an example:
– Nonfat Greek yogurt = 0g saturated fat
– Whole-fat Greek yogurt = 6g saturated fat

This doesn’t mean one is better than the other—it just means whole-fat or options with greater saturated fat content should be eaten in moderation.

Fat is essential in your diet, but you should be prioritizing monounsaturated fats when consuming animal protein daily. You will get plenty of saturated fats systemically by prioritizing protein.

#shorts

Here at @BJsWholesale looking at high protein breakfast options:

1️⃣ Veggies Made Great egg white frittata
2️⃣ Protein pancakes: @KodiakCakes or @PremierProtein + egg whites
3️⃣ PB+J yogurt: Nonfat Greek yogurt + berry blend + @PBfit
4️⃣ Breakfast burrito: @MissionFoodsUS Carb Balance wrap + eggs + parmesan cheese + Canadian bacon / deli meat ham
5️⃣ Cherry Bliss smoothie:
🔘 100g frozen cherries
🔘 240ml unsweetened almond milk
🔘 25g chocolate protein powder
🔘 2 tsp vanilla extract
🔘 A pinch of salt & cinnamon

#shorts

I’m reviewing @KhloeKardashian’s new protein popcorn @KhloudFoods and I’ll be honest, I wanted to hate these… but I just can’t.

I’m currently in a calorie deficit, and these are so good I’m genuinely trying to get them out of the house before I inhale the whole bag.

Each serving clocks in at 150 calories, 7g of protein, and 3g of fiber – pretty solid macros, especially when you compare it to traditional popcorn, which usually has around 120 calories and 0g of protein per serving. That slight bump in calories is totally justified when you factor in the added protein (remember: 1g of protein = 4 calories).

If you’re someone who wants to sneak in a little extra protein with your snack and actually enjoy it – this is the move.

#shorts