Comment “Flex” down below for my free flexible dieting calculator so you know exactly how much protein and calories you should be eating in your diet.

Building a home gym? Here’s my tier list for the best equipment:

🏆 S-Tier: Adjustable Dumbbells- The ultimate starting point for versatility and value.

🥇 A-Tier: Power Rack & Barbell – Essential for heavy leg training when dumbbells hit your grip limit.

🥇 A-Tier: Resistance Bands – Incredibly affordable and versatile for upper body & back.

🥈 B-Tier: TRX – Great for core, back, and brutal leg movements like TRX leg curls.

🥈 B-Tier: Freak Athlete – Opens up leg extensions and Nordic curls, but comes with a higher price tag.

💬 Comment GARAGE below and I’ll send my free in-home gym guide straight to your DMs!

Comment “Cardio” for my complete guide to cardiovascular training. Four ways to improve your VO2 Max and fourth is the most efficient:

1️⃣ Zone 2 Training: 80% of your training should be in Zone 2 to help lower your resting heart rate.
2️⃣ 1:1 Ratio Training: One minute hard, followed by one minute off.
3️⃣ Rønnestad Method: 30 seconds on, 15 seconds active recovery for 13 rounds. Complete 3 total blocks with a 3-minute break between each.
4️⃣ Norwegian Protocol: 4 minutes on, 3 minutes active recovery for 4 rounds total.

Comment “CARDIO” below to get my complete guide to cardiovascular training!

Ranking protein sources for fat loss

Peanut Butter: D Tier. It’s a source of healthy fats and fiber, not a primary protein source.

Peas: C Tier. Doesn’t pass the protein test and is not completely bioavailable.

Ribeye Steak: C Tier. While packed with micronutrients, it ranks lower strictly based on its protein-to-fat ratio.

Edamame: B Tier. It is right on the cusp of passing the protein test.

Whey Protein: A Tier. Great for meeting protein needs, but processed, so try to limit intake to two scoops a day.

Top Sirloin Steak: S Tier.

Chicken Breast: S Tier. Provides a high amount of protein for very low calories.

Salmon: S Tier. Excellent protein source that is also rich in omega-3s.

Non-Fat Greek Yogurt: S Tier. An outstanding protein option.

Comment “FLEX” down below to get a free flexible dieting calculator sent straight to your DMs!

Comparing Equinox to Lifetime:
👉️ Equipment: Life Time wins with good to great equipment. Equinox has a mix of good and bad equipment.
👉️ Cardio: Life Time wins due to the sheer volume of equipment available for both high-intensity and steady-state workouts.
👉️ Trainers: Equinox wins because of its development program for trainers.
👉️ Bathrooms: Equinox sets the standard, although Life Time also has great bathrooms.
👉️ Amenities: Life Time wins with offerings like pools, saunas, cold plunges, and recovery facilities.
👉️ Parking: Equinox offers valet parking.

Overall Experience & Pricing:
Life Time is ideal for families looking for a club environment and offers slightly more straightforward pricing.
Equinox is best suited for single individuals or couples seeking a professional environment.

Comment “Muscle” for my free guide to weight training.

The Simplest Diet to Lose 12-20lbs in 90 Days.
🔗 in bio to watch the full youtube.

👉️ Breakfast: Non-fat, no sugar added Greek yogurt with raspberries or blackberries, and your favorite nut butter.
👉️ Lunch: Chicken, black beans, and guacamole.
👉️ Midday Snack: Sardines or smoked salmon accompanied by a fruit or vegetable of your choice.
👉️ Dinner: Ground meat, potatoes prepared however you like, and a vegetable of your choice.

A full YouTube video explains additional details such as calculating calories, protein, and fiber goals, as well as tips to make the plan easier to follow.

Access the full video via the Linktree.

Visit jacobzemer.com for coaching information.

Struggling with diet adherence or feeling overwhelmed by endless nutrition options? In this video, discover a simple, 90-day single-ingredient meal plan designed to help you drop 12 to 20 pounds while staying full and energized.

Learn how to structure your daily meals, from high-protein breakfasts to satisfying, high-volume dinners that prevent late-night overeating. Plus, break down the exact math to calculate your personal daily calorie, protein, and fiber targets.

🔥 What You’ll Learn in This Video:
Breakfast: High-volume foods, the “protein test,” and essential fiber additions.
Lunch: Convenient pre-cooked protein options and fiber-dense sides.
Snack: Healthy fats and convenient grab-and-go options to stay on track.
Dinner: Lean meats, volume carb sources, and high-fiber veggies.
Diet Hacks: Whey protein, low-calorie sauces, and high-fiber additions to keep your plan enjoyable.
The Math: Simple formulas for TDEE, protein minimums, and fiber goals.

📌 Subscribe for weekly fat loss strategies, workout routines, and actionable nutrition tips!

💬 Drop your questions or target goals in the comments below

Video Timestamps
00:00 – Introduction: Lose 12–20 lbs in 90 Days
00:35 – Breakfast: High-Protein & High-Fiber Options
02:52 – Lunch: Quick & Easy High-Fiber Meal Plan
03:51 – Afternoon Snack: Curbing Late-Day Cravings
04:42 – Dinner: High-Volume Meals to Prevent Nighttime Overeating
05:57 – Daily Supplements & Meal Enhancers
07:13 – Calculating Calories, Protein, & Fiber Goals

Learn more at JacobZemer.com

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https://www.jacobzemer.com/online-fitness-coaching

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Meet my client, Carolyn! 🏋️‍♀️✨

She has lost 20 pounds in just under four months, and she is set to lose another 15 pounds on my coaching program!

Carolyn has always stayed active with group fitness classes at Life Time, which she still enjoys. But she knew she needed to make a change to lose fat, build muscle, and feel great as she ages.

Through my coaching program and semi-private training in Larchmont, New York, she has gotten significantly stronger and leaner. She even went from goblet squatting 30 pounds to 70 pounds with full range of motion, which is huge for mobility!

Congratulations on all your incredible results, Carolyn, the best is yet to come!

Protein Pops Review. Comment “SNACK” down below and I’ll send the guide straight to your DMs for free!

👉️ Flavors & Calories:
Peanut Butter (190 calories),
Vanilla (180 calories),
Mint (180 calories),
and Caramel (180 calories).
*My favorite was vanilla and peanut butter.

👉️ Nutrition: Every flavor packs 3g of fiber and 10g of protein.

Details: They come 3 per box. While they don’t quite pass my strict “protein test,” I really enjoyed them, especially that chocolate coating, which makes them a unique option in this space! Consider this a protein desert rather than a high protein food.

Their ice cream pints are already featured on my Healthy Snack Guide.

Comment “SNACK” down below and I’ll send you my complete healthy snack guide for free in your DMs!

Ranking Barebell protein bars available at Trader Joe’s on taste:
👉️ Peanut Butter & Jelly: S Tier. This is as good as a candy bar!
👉️ Chocolate Dough: A Tier. This is as good as protein bars get. It’s not candy bar level flavor, but it’s amazing.
👉️ Cocoa Caramel Almond: B Tier. A very good protein bar.
👉️ Wild Cherry: C Tier. A good protein bar, but just not for me and I’d never choose to buy it.
👉️ Birthday Cake: D Tier. Trash. White chocolate birthday cake is hit or miss for me.
You can also check out my complete review of all 18 Barebell flavors live on YouTube.

Breakfast, lunch and dinner at Trader Joe’s. Comment “Trader” for my free, Trader Joe’s shopping guide.

New Garage Gym Journey: Welcome to my new garage gym! My family and I just bought a new house, and we are so excited to be here. I’m thrilled to have you follow along as I transform this empty space into a full garage gym. All my equipment is currently sitting in a storage unit, so you’ll see this place come to life over the next few months as I unpack everything.

👉️ Free Home Gym Guide: If you want my free in-home gym guide, comment “garage” below and I’ll send it straight to your DMs.

👉️ New YouTube Video Out: I just dropped a new video on YouTube, you can find it through the link in my bio/linktree.

Mindset Over Equipment: In the new video, I address how the biggest thing holding you back isn’t your gym, but your mentality toward training. I break down how to train effectively with minimal equipment, whether you’re traveling on vacation or simply can’t make it to a gym.