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

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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.

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Freak Athlete Hyper Pro Review | 9-in-1 Home Gym Machine for Small Spaces

Thinking about adding the Freak Athlete Hyper Pro to your home gym setup?

In this video, I give you an in-depth review of this all-in-one training machine that combines 9 machines into a single compact unit. With 25+ movements possible, it’s designed to save space while maximizing versatility – perfect for garage gyms, small training areas, or minimalist setups.

Here are the machines the Hyper Pro replaces:

🔘 Nordic Bench
🔘 Back Extension
🔘 GHD
🔘 Reverse Hyper
🔘 Decline Sit-up
🔘 Hip Thrust
🔘 Leg Extension
🔘 Hamstring Curl
🔘 Upper Body
🔘 Belt Squat

I break down everything you need to know:

✅ What the Hyper Pro can do
✅ Pros and cons after hands-on use
✅ Who it’s best for
✅ Whether it’s worth the investment

If you’re building a home gym / garage gym or just looking for multi-functional equipment that delivers serious value, don’t skip this one. Check it out here: https://freakathlete.co/

Diet-friendly sweet treats here at @Deciccos:

1️⃣ @SmartSweets
2️⃣ Dark chocolate – I personally love @ESChocolate
3️⃣ @IcelandicProvisions yogurt
4️⃣ @CatalinaCrunch cookies
5️⃣ @QuestNutrition muffins
6️⃣ @ClioSnacks greek yogurt bars

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I’m gonna give you 4 burger options that are available at @Wegmans right now that will help you stick to your diet as you enjoy your summer grilling:

1️⃣ Buffalo-style chicken patties – 250 calories, 25g protein
2️⃣ Greek-style turkey patties – 220 calories, 29g protein
3️⃣ Bison patties – 190 calories, 23g protein
4️⃣ 90/10 ground beef – 260 calories, 30g protein

JZ Tips: if you want to add some flavor and bulk to your burgers, my favorite hack is to add mushrooms and onions to your patties. I also love putting some @ghughessugarfree BBQ sauce in the middle of the raw patty before cooking… makes it super delicious. My favorite way to enjoy these burgers is on a high-fiber bun or in a @MissionsFoodsUS Carb Balance wrap.

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Product Review: @GeniusShot from @DrMikeIsraetel.

Let’s talk about Genius Shots – because from a macro and convenience standpoint, they’re next-level.

Each shot delivers 23g of protein for just 90 calories with zero fat, zero carbs, and zero sugar.

Convenience-wise, they nailed it:

🔘 It’s 3.4oz, so it passes TSA guidelines – perfect for travel.
🔘 It’s non-dairy and shelf-stable, meaning no refrigeration needed. I literally keep a few in my trunk with my snacks, no cooler required.
🔘 I recently took one to a family festival – just threw it in my pocket. You cannot beat that portability.

Now for the one downside: the taste.

To me, it’s slightly better than children’s cough syrup. Not great, but not unbearable either. I’m hoping the flavor gets refined over time.

All in all, this product is a gamechanger for anyone serious about hitting their protein goals while on the go.

Highly recommend.

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Happy Fourth of July! 🇺🇸

As we head into this long weekend, I hope you take the time to relax, connect with your family and friends, and most importantly, enjoy your food without guilt.

Holidays and social gatherings can sometimes feel tricky when you’re trying to stay on track with your nutrition goals. That’s why I wanted to share a few of my favorite diet-friendly Fourth of July options that let you enjoy the celebration while keeping things balanced.

If you’re attending someone else’s gathering and don’t feel fully in control of the food choices, that’s totally okay – focus on enjoying the moment and being reasonable with your portions. Track your intake as best you can, but don’t stress or overthink it. Remember, one meal won’t make or break your progress – one day won’t either, as long as it doesn’t get out of control.

The key is to find your balance: enjoy the flavors and the company without feeling pressured to be perfect.

Celebrate thoughtfully, listen to your body, and then get back to your routine the next day.

Wishing you a safe, happy, and healthy Fourth!

*I thought Eat Better bagels had high 20g fiber, they actually have over 30g fiber… RIP🪦

Some of you may have noticed that I’ve stopped recommending Eat Better Bagels – and it’s not just a personal preference shift. Unfortunately, there’s more to the story.

From my understanding, there was some internal fraud – including an employee who sabotaged the business and stole thousands of dollars in inventory. The brand has been forced to pause operations and has been taken off shelves. With the amount of work it would take to rebuild, it’s unclear whether they’ll be able to bounce back.

That said, if you’re looking for high-protein, high-fiber bagel alternatives, here are a few brands I do recommend and continue to enjoy:

🔘 @Hero | 130 calories, 19g protein, 21g fiber
🔘 @EatRoyo | 70 calories, 9g protein, 32g fiber
🔘 @TheSolaCompany | 140 calories, 16g protein, 24g fiber

In comparison to Eat Better | 160 calories, 26g protein, 35g fiber

Each of these alternatives offers a great nutrition profile without compromising on taste.

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Welcome back to the fourth installment of my Home Gym Tour series!

In today’s video, I’m giving you a full update on my garage gym setup – what’s working, what’s not, and what I’ve learned along the way. Whether you’re building your first home gym or looking to upgrade your current space, I’m sharing my honest thoughts on every piece of equipment I own.

We’ll cover everything from Rogue, REP Fitness, to SMRTFT – plus a few items I wouldn’t buy again. If you’re serious about strength training at home, this video is full of insight on what’s worth the investment.

From must-have home gym essentials to gear I’d return, I’m diving into the upgrades, complaints, and lessons learned after building out my garage gym 4.0.

📌TIMESTAMPS:
0:00 | Intro
1:20 | Rep Fitness Athena Functional Trainer + Power Rack
3:00 | Barbells – Kabuki Transformer, Hex Bar, EZ Curl
4:30 | Dumbbells – Adjustable dumbbells, Rep x Pepin, Nuobell
6:00 | Adjustable Bench – Reps Nighthawk, Titan Fitness
6:40 | Omniwall – Ergonomic tricep attachment, Iron Neck, Micro Gainz, Resistance Bands, DMoose Cuffs
8:05 | Rogue Belt Squat
9:00 | Freak Athlete
9:30 | Cardio equipment – Concept Bike, SkiErg, Rower, Assault Bike / AirDyne
10:20 | Kettlebells
11:15 | Outro

Yesterday, I broke down what PDCAAS is and how it helps us understand protein bioavailability – in other words, how much of the protein you eat your body can actually use.

Today, I’m putting that into practice with a few popular protein bars:

➡️ Quest Bar:
🔘 21g of protein
🔘 Multiply that by 2 = 42%
🔘 Label shows 42% → ✅ All the protein is bioavailable
🔘 This is a solid option if you’re looking for a protein bar that delivers what it promises.

➡️ No Cow Bar:
🔘 20g of protein
🔘 You’d expect to see 40% if it were completely bioavailable
🔘 Label shows 22% → ❌ Only 11g of that protein is bioavailable
🔘 Despite the label claim, this one doesn’t hold up as well in terms of protein quality.

➡️ Built Puffs:
🔘 17g of protein
🔘 But there’s no % Daily Value listed
🔘 That’s because they’re not legally marketing it as a high-protein food, so they don’t have to disclose the percentage. And as I’ve said before – Built Puffs are 💩.

This is a quick, easy way to check if the protein in your food is worth your money (and macros).

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The Protein Digestibility Corrected Amino Acid Score (PDCAAS) is one way to measure the bioavailability of protein in a food. Bioavailability refers to how much of a nutrient, once absorbed, actually becomes usable by the body.

Protein is made up of amino acids and some amino acid profiles allow for better absorption than others. By eating a variety of whole foods, you’ll likely never have to be concerned about the bioavailability of protein. However, the more you rely on things like protein bars or other processed foods in order to hit your macro goals, the more you should be concerned about the bioavailability of them.

Is that protein bar you’re eating truly giving your body what it needs to build muscle?

➡️ Here’s how you can get a sense of that using a quick trick:

The FDA sets the daily value for protein at 50g. So if a product contains 50g of protein, you’d expect to see 100% next to the protein line on the nutrition label.

🔘 If a food contains bioavailable protein, the % Daily Value listed will be roughly double the number of protein grams.
🔘 For example, Siggi’s yogurt has 18g of protein, and its % Daily Value is 36%. That’s exactly 18 x 2, which tells you all of that protein is bioavailable.

But if a food has, say, 20g of protein and only shows 25% on the label, that means a chunk of that protein isn’t being fully absorbed and utilized by your body.

🔑 Two quick notes:

🔘 If you’re eating a diet of mainly whole foods like chicken, beef, Greek yogurt, I wouldn’t be overly obsessed with the bioavailability of each of those foods.

🔘 This % Daily Value for protein is only required on foods that make a high-protein claim on the packaging – so you won’t always see it unless the product is being marketed that way.

Use this as a simple trick to help you pick protein sources that actually deliver on their promise.

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Client Spotlight: Jordan W. I’ve had the pleasure of working with Jordan through my Training Program and his progress has been nothing short of inspiring. When Jordan joined coaching, his goals were clear: build muscle specifically in his chest and shoulders, improve his leg day training approach, and stay consistent despite his busy lifestyle. 

Here are a few of Jordan’s wins:

✅ 99% adherence to his prescribed workouts
✅ Increased his 1RM back squat by over 100 lbs
✅ Made gains in 11 different pressing variations
✅ Trained consistently from home, all while balancing a demanding career, being a husband, and raising kids

Jordan signed up for our Training Program which is custom training on my app. My app features over 1000 exercises demonstrated and voiced-over by yours truly. You receive check-ins Monday and Friday – including form checks, help with weight progressions, and all of the guidance that you need to take your physique to the next level. 

Jordan had been active but was unsure how to navigate training to build muscle which required optimizing his form. Over time, we zeroed in on:

🔘 Movement quality via video feedback
🔘 Progressive overload to build strength and size
🔘 A balanced, sustainable training split

Even through holidays, family travel, and a packed schedule – Jordan never made excuses. He consistently held himself to a higher standard and showed up ready to work.

His biggest takeaways from coaching:

🔘 The power of patience and trusting the process
🔘 Gaining a deeper understanding of why each movement matters
🔘 Asking the right questions to truly understand how everything connects to the bigger picture

Jordan’s been joking about how often people complain about his commitment – but that just shows his laser focus and commitment. Be like Jordan. Stay consistent. Stay curious. And always push for better.

Link in bio to change your life. Click COACHING at JacobZemer.com to see all the services we offer.