Recipe + Review: South of the Border Tuna Bowl.

Tuna is an awesome option for a meal because it’s low in calories, high in protein, and chock full of omega-3s.

However, many tuna recipes involve mayonnaise which greatly increases the calories and tuna by itself does not have any fiber. That’s why this recipe is so awesome while dieting – it helps you hit your protein and fiber goal while tasting absolutely delicious.

Recipe:
🔘 1 can of tuna
🔘 1/2c black beans
🔘 1 pre-portioned guacamole
🔘 2tbsp salsa

Macros: 410 calories 41g protein 12g fiber

All you do is mix everything together to your preferred consistency.

Between the guacamole and salsa, this will have a very creamy texture with plenty of moisture. You can add nonfat Greek yogurt to give it that extra level of creaminess if that’s what you’re looking for.

This is absolutely delicious and incredibly convenient to make.

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The most important part of a Preacher Curl is that we use no momentum. We isolate the movement by:

1️⃣ Making sure the pad is fully tucked under our armpits
2️⃣ Having arms perfectly straight at the bottom of the exercise
3️⃣ Push through the pad as we curl
4️⃣ Rotate our wrists at the top of the curl

This movement is all about stretching and isolating the bicep.

For over 900+ in-depth exercise videos and instructional guidance, comment JZAPP to get more information on my Training & Nutrition App.

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Meal prep for your fitness goals doesn’t have to mean spending your entire Sunday in the kitchen.

In this video, I’m breaking down simple meal prep hacks for fitness goals that save time, keep you consistent, and actually make healthy eating sustainable.

What you’ll learn:

🔘 Easy meal prep ideas for fat loss and lean muscle
🔘 Crockpot shortcuts for bulk cooking without the hassle
🔘 How to build balanced dinners for protein, carbs & healthy fats
🔘 My go-to high-protein snacks that keep me on track daily
🔘 Quick & realistic meal prep recipes I use every week

Whether your goal is weight loss, fat loss, muscle gain, or just eating healthier, this video will show you how to meal prep smarter, not harder.

Perfect for beginners or anyone looking to stay consistent with their fitness routine.

📌TIMESTAMPS:
0:00 | Intro
0:45 | Supplies
1:10 | Setting goals
2:00 | Breakfast
3:55 | Commercial
4:40 | Lunch
7:15 | Snacks
8:30 | Dinner
10:00 | Outro

Built protein bars are my favorite protein bars.

I just bought 3 boxes of the coconut – use code ZEMER10. It’s one of the few companies that I actually have an affiliate code with because I genuinely love them.

However, I vehemently hate Built Puffs because people are under the impression that they are protein bars and therefore will help them build muscle. When, in fact, Built Puffs are collagen bars and collagen has a pitiful amino acid profile lacking essential amino acids.

When I originally filmed this video, they hadn’t sold their original bars in over three months – and despite promising a restock, there was no sign of that actually happening. Of course, the day I went to post this video, they finally re-released the bars which I subsequently bought 3 boxes of the coconut…

In case Built runs out of their protein bars again, here are 6 alternatives:

✅ @Barebell.USA
✅ @QuestNutrition
✅ Kirkland Protein Bar
✅ @One1Brands
✅ @DavidProtein – does contain collagen however also contains egg whites
✅ @OfficialPureProtein – does contain collagen but very little

Choose wisely — not all “protein” is created equal.

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Let’s talk about training splits. When I’m designing a program for a client, my first question is always: “How often can you get to the gym consistently?”

If the answer is:

⭐ 2-3 days/week | Total body split

⭐ 4 days/week | 2 lower body, 2 upper body sessions

⭐ 5 days/week | Either keep the lower body, upper body split (2 lower, 3 upper / 3 lower, 2 upper) OR muscle group split

Ready to take your health and nutrition to the next level? Comment JZAPP to learn more about The Zemer Method: Training & Nutrition App and get your FREE 7-day trial.

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Review: @LegendaryFoods Donuts

Everyone knows how much I rave about Legendary Tasty Pastries, so when I spotted these donuts, I was genuinely excited to give them a try.

Unfortunately… they were a major letdown.

On paper, the macros look insane: 160 calories, 20g of protein, and 8g of fiber. For two “donuts,” that’s wild. But the flavor? Straight-up 💩.

The only way I find pleasure from eating them is by microwaving them for 10 seconds just to soften the stiff, cardboard-like texture.

That being said, I somehow ended up with four boxes. And yes, I’ll still be eating them because I don’t like wasting money.

Having said that, again, the macros are bonkers.

*The reason that the erythritol study is bunk, is because it was a correlation study done with people who were already had or were at risk of cardiovascular disease. They tracked future outcomes of these individuals and found a correlation with erythritol; however, all of these patients were already at greater risk of heart disease than general population. Many of the patients in this study in fact already had diabetes. That would be like me asking people walking out of Comic Con if they like comic books – it’s clearly not reflective of general population.

Citation: Witkowski M, Nemet I, Alamri H, Wilcox J, Gupta N, Nimer N, Haghikia A, Li XS, Wu Y, Saha PP, Demuth I, König M, Steinhagen-Thiessen E, Cajka T, Fiehn O, Landmesser U, Tang WHW, Hazen SL. The artificial sweetener erythritol and cardiovascular event risk. Nat Med. 2023 Mar;29(3):710-718. doi: 10.1038/s41591-023-02223-9. Epub 2023 Feb 27. PMID: 36849732; PMCID: PMC10334259.

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Tier List: Protein Bars

🥇 S-Tier – Pass The Protein Test and ideally have fiber

@Barebells.USA | @DavidProtein | @QuestNutrition | @Costco Kirkland | @One1Brands

🥈 A-Tier – Close to passing The Protein Test and may contain less fiber

@OfficialPureProtein | @GrenadeOfficial | @Legion | @1stPhorm | @FitCrunchBars | @ThinkProducts

👎🏻 B-Tier – Do not Pass The Protein Test, do not have protein that is bioavailable, and have little to no fiber

@BuiltBar Puff | @RedCon1 MRE | @BuildersProtein | @PowerCrunch | @AnabarOfficial

📲 Comment below: What’s your favorite protein bar and why?