Looking for high protein foods that are low in calories? Check out this grocery haul from Sams Club, perfect for busy families trying to stay healthy.

PROTEIN
Grass-Fed Tenderloin
Chicken Breasts
Wild Caught Chilean Sea Bass

CONVENIENT PICKS
Canadian Bacon
Soules Kitchen Steak Fajitas
Egglife Wraps

SHAKES AND SNACKS
Fairlife Core Power
Quest Chips
Clio Greek Yogurt Bars

Head to JacobZemer.com to find out how I can get you into the best shape of your life with my coaching program.

⚠️ My Vitamin D is currently in the toxic range. I’m in the 120s.

Optimal Vitamin D is somewhere between 30 and 100. I try to keep myself in the 60s.
I’ve been supplementing with the same brand, Solaray, at 10,000 IUs per day. My ethnicity is Dutch, so if I don’t supplement, I will be below 30. With daily supplementation, I’ve consistently been in the 60s.

I’m telling you this because it is crucially important to get lab work done from your doctor if you are going to supplement. My Vitamin D has only ever been close to 100 once in the last 5 years, and it’s been during the summertime.

Spring has arrived, and the additional sunshine I’m getting combined with the 10,000 IUs per day has made my Vitamin D go way up. I’ve now dropped to about 5,000 IUs per day, and I’m aiming to get back into the 60 range.

Get your labs done at least once a year, even if you’re not supplementing, but especially if you are.

TELL ME: Are you getting your labs done to make sure your supplements are in range? Give your answer in the comments below. ⬇️

You can lose fat without starving. Many people think it’s necessary to be hungry while dieting, but I’m going to show you simple hacks that are going to allow you to feel full while you get in the best shape of your life.

In this video we talk about high-volume foods, how fiber and fat slow digestion, the protein test, and how micronutrients play a pivotal role in satiety.

I take you through breakfast, lunch, a snack, and dinner, and the nutrient choices my clients make to get incredible results without compromising their quality of life.

Here’s what’s on the menu:

🍓 Breakfast – Greek Yogurt Bowl
530 cal | 58g protein | 12g fiber

🌯 Lunch – High-Fiber Chicken Wrap
450 cal | 53g protein | 18g fiber

🐟 Snack – Sardines & High-Fiber Gummies
450 cal | 36g protein | 15g fiber

🥩 Dinner – Protein Bowl
400 cal | 50g protein | 8g fiber

Daily Approximate Totals: 2,000 calories | 200g protein | 60g fiber

The full video is on my YouTube channel now. Click the 🔗 in bio to watch it now.

You can lose fat without starving. Many people think it’s necessary to be hungry while dieting, but I’m going to show you simple hacks that are going to allow you to feel full while you get in the best shape of your life.

In this video we talk about high-volume foods, how fiber and fat slow digestion, the protein test, and how micronutrients play a pivotal role in satiety.

I take you through breakfast, lunch, a snack, and dinner, and the nutrient choices my clients make to get incredible results without compromising their quality of life.

Here’s what’s on the menu:

🍓 Breakfast – Greek Yogurt Bowl | 530 cal | 58g protein | 12g fiber
Chobani nonfat Greek yogurt, raspberries, and peanut butter

🌯 Lunch – High-Fiber Chicken Wrap | 450 cal | 53g protein | 18g fiber
Chicken breast, Mission Carb Balance wrap, avocado packet, tomatoes & green chilies

🐟 Snack – Sardines & High-Fiber Gummies | 450 cal | 36g protein | 15g fiber
Sardines in olive oil paired with Shameless Snacks gummies

🥩 Dinner – Protein Bowl | 400 cal | 50g protein | 8g fiber
93/7 lean ground beef, cauliflower rice, peppers & onions

Daily Totals: 2,000 calories | 200g protein | 60g fiber

If you want to start taking your health, fitness, and nutrition seriously, go to JacobZemer.com to learn more about my coaching program, designed to get you into the best shape of your life.

Which supplements will actually help you see results? Here are the ones I take every day to help me hit my fitness goals:

MORNING
Vitamin D-3 + K2 (not for everyone, but many people are deficient)
Omega-3 Fish Oil
Creatine
Multi-Vitamin

HELPS ME HIT MY MACROS
Quest Chips
Nurri Protein Shakes
Shameless Gummies
Mission Carb Wraps

NIGHT
Magnesium Glycinate
B Complex (not for everyone, but some people are deficient)
Glycine
Ubiquinol

If you want to start boosting your fitness results, head to JacobZemer.com to get started with my coaching program.

Today, I’m reviewing the viral Drumroll Protein Donuts.

I was actually surprised by the price ($3.30 per sleeve), which is pretty reasonable for a protein product these days.

Having said that, the macros were not so impressive:

– 190 calories
– 10g protein (fails our protein test)
– 3g fiber (this is a decent source a fiber)
– 7g saturated fat (not a lean source of protein)

Taste Test: These are excellent, definitely worth the macros.

Overall, these donuts are a great-tasting option that’s pretty reasonably priced.

TELL ME: Have you tried these donuts yet? Let me know what you think in the comments. ⬇️

The most undertrained muscle is the mid trap.

People overtrain their upper traps and the front of their shoulders. This can lead to a hunched over posture or excessive shrugging while training.

Your mid trap is imperative for your shoulder health, posture, and general aesthetics.

Here are 2 exercises you can do to train your mid trap.

1️⃣ Rowing Patterns
As you row, don’t shrug up. Keep your scapula depressed, fully reach forward, protract, and drive down with your elbow.

2️⃣ Kelso Shrugs
Do these on an incline bench. Face your palms toward you and your knuckles away from you. Squeeze your shoulder blades together in a shrug movement instead of pulling your elbows up.

If you need help training, I can help you get into peak physical condition. Click the 🔗 in bio to learn more about my coaching program.

Client Spotlight: Andrew Flicker is 55 years old and LOST 29 POUNDS in 3 months

Andrew enjoys going out to eat at restaurants with a nice glass of wine. He also takes trips to Miami every month to relax in the warm weather. On top of that, Andrew is an orthopedic physical therapist, so he’s on his feet for hours at a time. And he was still able to crush his weight loss goals and increase his muscle mass.

Through my program, Andrew lost 29 pounds and decreased his body fat from 22% to just 12.5%. 🔥

“Jacob’s program taught me how prioritize protein and fiber while shifting calories around so I can enjoy myself on weekends. He helped me take this experience seriously, and I got serious results!”

Amazing progress, Andrew. Keep up the great work! 💪

Start your transformation today. Click the link in bio to book a call with me to learn more about my coaching program.

Looking for low calorie, high protein foods? I went to @ALDIUSA and picked out my favorites.

Check out this list:

MEAT
Lean Chicken Thighs
93/7 Ground Beef
Wild-Caught Farm-Raised Salmon

BREAD AND WRAPS
647 Bread
Carb Control Wraps
Keto Friendly Bread

DAIRY AND SHAKES
Nonfat Greek Yogurt
Pillars Yogurt Shake
ALDI Protein Shake

Share this with a friend who’s looking to boost their protein, and click the link in bio to learn more about my coaching program designed to help you lose fat and build muscle.

My name is Jacob Zemer and I’m going to change your life. I have helped countless executives and business professionals just like you get the body they deserve. If you’ve worked hard to be the top 1% but still don’t like what you see in the mirror, then what you need is my program.

My clients were just like you. They had stopped prioritizing their health and fitness and they needed a coach who would call them out on their bullshit. The Jacob Zemer Method is a proven approach to losing fat, building muscle, and increasing strength and conditioning.

I’m a credentialed expert in exercise science and nutrition. My method is backed with over 20 years of experience helping people just like you. The reason I’m different from everyone else you’ve worked with before is that I’m not here to be your friend.

I’m not going to kiss your ass. I don’t want to talk to you about your spouse or your kids. I don’t care what you’re doing this weekend. And I sure as hell don’t care about your excuses.

The service I offer is not for everyone. I am very direct. I only work with people that have motivation and drive. I require a minimum of three months upfront to work with me. This commitment is to yourself. The Jacob Zemer method is expensive because I’m in high demand.

My clients were just like you. They wanted more. They just didn’t have the right plan and the right team to get them the results they were looking for. That’s when I came in and I made their aspirations a reality. I will do the same thing for you.

Below we have three options for coaching.

TRANSFORMATION
The transformation program is the complete package. It includes custom meal plans, nutrition goals, and a training program built specifically for you on my app that features a library of over 1,000 exercises demonstrated by me.

I am also going to hold you accountable to know your blood pressure, VO2 max, and get blood work so I can provide analysis. We even help you select the right meal when you have a work dinner or you’re out with friends.

Many of my clients frequently travel and it’s my job to help them keep the momentum while they do. The most important feature of this program is daily check-ins by a coach who won’t listen to your nonsense.

ACCOUNTABILITY
The accountability program is one step down from the transformation program. We still get all the guidance you need with those pivotal daily check-ins. We still emphasize nutrition, still guiding you around meals out, travel, and just day-to-day life. However, accountability does not include a custom workout program on my app that we adjust as you progress.

TRAINING
The final option is training, which is just that. Custom workouts built on my app based on your gym setup, abilities, and goals. This includes check-ins on Monday and Friday. It does not include nutrition and guidance surrounding it. Oftentimes, we place clients on this option as maintenance after they’ve hit their fitness goals on one of our more premium programs.

Everything in the Jacob Zemer method is white glove and optimized for you. I will take the thought out of your fitness program so you can focus on your career, family, and the things you enjoy.

Do you finally want that body you’ve been dreaming of? It’s yours if you’re willing to commit. Join the countless Jacob Zemer success stories and get more out of your life by signing up today: https://www.jacobzemer.com/apply-lp/.

Having trouble following your diet? The biggest hack for adherence to your nutrition is fiber maxing.

This means making sure you get a lot of fiber with each meal. Here are 4 ways that I fiber max:

1. Eat fruits or vegetables with every meal
2. Choose potatoes or legumes as a carb instead of rice
3. Consume psyllium husk
4. Use high fiber products like 647 Bread

Using these methods in combination will help you feel full all day, and it will help you stick to what you already know you should be doing with your diet.

Start taking your nutrition seriously and level up your health game. Click the link in bio to learn more about my coaching program and start seeing results.

Everyone is so fixated on peptides right now, and for the most part these people are majoring in the minor. Outside of medications like Tirzepatide and Zepbound, which really help with fat loss and driving adherence, peptides are not going to be a complete game-changer for your physique.

The foundation of a physique is:

1. Training consistently
2. Training intensely
3. Proper nutrition

Following those, there are options like hormone replacement therapy, especially as you age. But hormone replacement therapy is meant to be a therapeutic dose of these hormones. They’re just meant to replace the levels you lose as you age.

The second option is using GLP-1s. These medications can help, but if you don’t have a performance to enhance, they are not enough in itself. They are powerful tools, but you need to have a strong foundation first.

If you need help losing fat and improving your fitness, click the link in my bio to learn more about my coaching program, designed to get you into the best shape of your life. 💪