Quest Nutrition consistently releases really high quality products. Their brownies, donuts, soft cookies…they’re all great.

Even if the macros aren’t perfect, they’re all at least high in fiber and moderate sources of protein. They’re also great for fulfilling a certain type of craving.

I don’t have any affiliation with Quest, I’m just a lifetime fan of theirs.

They’re recently dropped a bunch of new flavors of protein chips, including Buffalo Ranch (my favorite), Pizza, and Mexican Street Corn, which is what I tried today.

MACROS:
140 calories
19g protein, all bioavailable (passes the protein test)
1g fiber (I’d love to see more fiber)

TASTE:
These chips taste exactly like the actual street corn I have in my fridge. Absolutely delicious.

I can help you take control of your nutrition while getting into the best shape of your life. Click the link in bio to get started with my coaching program.

I’ve been on a 1,000-calorie/day deficit, and once a week I enjoy a meal out.

This week, we are in contract on our dream house. I couldn’t go out to dinner with my wife, so instead during work calls I headed into the city to pick up some donuts. Here are the spots I stopped at:

1️⃣ @Homie’ s Donuts (@Homies_NYC)
Strawberry Filled
Boston Cream
Fruity Pebbles
Crème brûlée
Glazed
Peanut Butter and Jelly

These were dynamite, especially the crème brûlée and the peanut butter and jelly. Amazing.

2️⃣ @DoughnutPlant NYC (commonly considered one of the best in the city)
Peanut Butter and Jelly
Blackout
Coffee Cake
Wild Berry
Crème brûlée
Strawberry Shortcake

These donuts are much simpler, but the taste is still insanely good. This crème brûlée tasted more like a true crème brûlée from a restaurant.

Overall, you cannot go wrong either of these spots. Absolutely delicious. You can be in incredible shape and still enjoy donuts or a meal out.

TELL ME: Have you ever been to either of these donut spots? Let me know which is your favorite in the comments. 👇

I went to Maze Medical Fitness for a DEXA scan, my quarterly labs, and a therapeutic phlebotomy.

The DEXA scan looks at visceral fat, total body fat, muscle mass, and bone density. I’m at week 10 of my cut. I might extend it another 4 weeks, but I want to see the results of my DEXA scan first. I definitely weigh more than I did the last time I had a DEXA scan, but I also know that I’m leaner.

RESULTS: My guess was around 10% body fat. My actual results showed 6.83% body fat. I’m also in the top 1% of muscle mass, which I’m very happy about.

My big question was this: What’s the most important thing to consider regarding visceral fat? Matt from the Maze clinic gave this answer:

“Visceral fat numbers are VAT mass, volume, and area. For VAT mass and volume, we’re looking to stay under 500. For VAT area, we’re looking to stay under 100.”

Here are my numbers:

✅ VAT Mass: 214
✅ VAT Volume: 232
✅ VAT Area: 44.5

These numbers look great, and I’m really happy with the results.

If you want to know more about your body fat, bone density, and muscle mass, you can get it all done at Maze Medical Fitness. Make sure you are getting lab work done regularly to stay informed about your body and your progress.

If you want to start getting in shape, but you’re not sure where to start, here are the 4 most fundamental exercises you can do to burn fat and build muscle.

1️⃣ DEADLIFTS
These can be based on your level of fitness. You can use a kettlebell, a hex bar, or a traditional barbell.

2️⃣ SQUATS
Pick up an object, bring it to your chest, brace properly, and bring it back down.

3️⃣ CARRIES
These emphasize good posture, different forms of mobility, and stability. You can do a farmers walk or an overhead carry.

4️⃣ PULL-UPS
This is a highly functional movement that trains your back and allows you to control your body weight. If you can’t do pull-ups yet, start with pull-downs.

If you need help improving your health and building muscle while losing fat, click the 🔗 in bio to learn more about my coaching program.

Client Spotlight: Alex R. is a dad of 3 with a demanding career in finance, and he LOST 16 LBS 🔥

Alex’s initial goal was to enter a lean bulk phase, but together we decided to start with a short fat loss phase first. This allowed us to establish phenomenal foundational habits, improve consistency, and create a really solid base before transitioning him into maintenance. Now he’s in a lean bulk phase where we can truly focus on optimizing muscle accrual.

He was already in great shape, so the fat loss phase was less about dramatic transformation and more about refining his physique, lowering body fat slightly, and creating more runway for a productive lean bulk.

Alex has been extremely coachable, consistent, and absolutely great to work with.

“Jacob has helped me make incredible progress. I’m thrilled with the results!”

💪 Take your fitness and nutrition to the next level. Click the link in bio to learn more about my coaching program that has helped thousands of people get into the best shape of their lives.

I walked the aisles of Target so you don’t have to. In this video, I’m breaking down the best protein supplements you can grab right now, and which ones to skip, using my Protein Test framework.

Here’s everything I cover:

Protein Shakes & Drinks:
Huel
Only What You Need (OWYN) plant-based protein
Clear Protein Soda
Oikos
Pure Genius Genius Shots
Slate ultra-filtered milk
Quest ultra-filtered milk
Premier Protein

Protein Bars:
David Bar (Bronze & Gold)
Legendary Pop-Tarts
Barebells
Ghost
Fit Crunch
Pure Protein
ONE Protein Bars
Quest Protein Bars

Protein Chips:
Quest Buffalo Ranch
Legendary Chips

I also break down why bioavailability matters, how to spot hidden collagen proteins, what the saturated fat threshold for a lean protein source actually is, and why Prime Bites didn’t make the cut.

Whether you’re shopping at Target, Walmart, or Amazon, these same standards apply. Real people with real lives need convenient, high-protein, low-calorie options, and this video gives you a clear roadmap.

👉 Ready to dial in your nutrition? Visit JacobZemer.com to learn more about my coaching program and get into the best shape of your life.

I went to @Target to look at the most effective form of supplementation: protein supplements.

The full breakdown is on my YouTube channel right now. Here’s a sneak peek:

Huel: If you want to take a multivitamin, take it. When you pick a protein supplement, it should be low in calories and high in protein.

Only What You Need: The taste absolutely sucks.

Pure Genius Protein: They reformulated this to taste better, but not all of the protein is bioavailable.

Oikos: The most fiber of any premade shake I’ve seen on the market.

Premier Protein: Tons of flavors that all taste awesome.

Legendary Foods Pop Tarts: These have a special place in my heart.

Barebells: The people’s champion when it comes to a protein bar.

Quest Nutrition: The OG protein bar, still incredibly high in fiber, awesome macros. And their new Mexican Street Corn chips are amazing too.

Click the link in bio to watch the full recap on my YouTube channel.

If you’re on a diet, you’re going to want to watch your calories while increasing your fiber intake. Fruits are a great way to do just that.

Here are 5 great fruits to eat if you’re on a diet:

🍊ORANGES
50 calories and 2g fiber per 100g

🥝KIWIS
60 calories and 3g fiber per 100g

🥑 AVOCADOS
130 calories, 3g fiber, and 1g protein per individual packet

🍎 APPLES
50 calories and 2g fiber per 100g

🫐 BERRIES
60 calories, 4g fiber, 10,000+ antioxidants per 100g

Share this with a friend who needs more fruit in their diet, and click the link in bio to discover how my coaching program can help you prioritize your nutrition while helping you lose fat and gain muscle.

🇺🇸 Today is Memorial Day. That means July 4th is only weeks away.

Some transformations happen quickly.Some take longer. The timeline doesn’t matter… your goals do.

We meet you where you are and guide you every step of the way.

The question is: Where will you be by then if you start now?

Go to JacobZemer.com to start your transformation today.

Client Spotlight: Alex Russ is a dad of 3 with a demanding career in finance, and he LOST 16 LBS 🔥

Alex’s initial goal was to enter a lean bulk phase, but together we decided to start with a short fat loss phase first. This allowed us to establish phenomenal foundational habits, improve consistency, and create a really solid base before transitioning him into maintenance. Now he’s in a lean bulk phase where we can truly focus on optimizing muscle accrual.

He was already in great shape, so the fat loss phase was less about dramatic transformation and more about refining his physique, lowering body fat slightly, and creating more runway for a productive lean bulk.

Alex has been extremely coachable, consistent, and absolutely great to work with.

“Jacob has helped me make incredible progress. I’m thrilled with the results!”

💪 Take your fitness and nutrition to the next level. Click the link in bio to learn more about my coaching program that has helped thousands of people get into the best shape of their lives.

Losing weight doesn’t mean you can’t have snacks. Here’s a list of healthy snack options with great macros to help you stay on track with your nutrition plan.

BREAKFAST
Stack’d Pancakes
Viking Waffles

DAIRY
Chobani Zero Sugar Yogurt
Cabot Cheese Sticks

CHIPS
Quest
Legendary

PROTEIN BARS
Barebells
David Protein

ICE CREAM
Yasso Greek Yogurt Bar
Halo Top Ice Cream

Want to see the full list? Click the 🔗 in bio to download my healthy snacks guide.

I’m in week 7 of a 10-12 week fat loss phase. Here are the 4 things that have helped me lose body fat.

1️⃣ Fiber Maxing: I make sure I’m getting enough fiber in every meal and feeling full consistently throughout the day.

2️⃣ Set Windows for Eating: I start eating around 7:00am every day, and I stop eating at 7:00pm.

3️⃣ Push Dinner Later: This is a double-edged sword because if you eat later, your heart rate will be more elevated closer to bedtime. However, eating closer to bedtime means I feel more satiated before I go to sleep.

4️⃣ Stay Active: I make sure I hit my step goals and I don’t miss any workouts.

In addition to these 4 things, I’ve also limited the number of times I go out to eat to just once per week. I do enjoy a nice meal at a restaurant where I really don’t have to restrict myself too heavily. But for me personally, dropping that down to once a week has been really helpful for my weight loss.

Want to lose fat, build muscle, and get into the best shape of your life? Call me. 📞 Click the link in bio to book a 10-minute phone call with me to learn more about my coaching program.