Comment: “Muscle” below for our complete muscle building guide

4 things to increase core strength, and no, I’m not talking about building abs.
I’m talking about preventing pain as you age!

4️⃣ Band walks: These improve your gait and strengthen your glutes, which will improve your core.

3️⃣ Direct glute work: You might train your legs, but are you doing glute bridges and other exercises to directly strengthen your glutes? A stronger glute connection means a stronger core.

2️⃣ Transverse lower abdominal exercises: Movements like dead bugs or hanging leg raises where your pelvis tilts will strengthen your lower abdominals.

1️⃣ Heavily braced leg movements: Incorporating heavy movements like goblet squats, belt squats, or leg presses is definitely going to strengthen your core.

Want my complete muscle-building cheat sheet?
Comment “MUSCLE” down below and I’ll send it to your DMs for free!

🥩 The Ultimate Diet Steak Guide 🥩

Want to know exactly how much protein and calories you need to lost fat and build muscle? Comment “Flex” for my free flexible dieting calculator.

Looking for the best cuts of meat to stay on track with your fitness goals?
Here is a breakdown of how different steaks measure up for your diet:
1️⃣ Skirt Steak: Great for a diet, especially the outside skirt steak.
2️⃣ Ribeye: Delicious, but best saved for special occasions because it is too fatty.
3️⃣ Flank Steak: Excellent and very lean, perfect for something like a fajita.
4️⃣ New York Strip: Leaner than a ribeye, but still leans a little bit on the fatty side.
5️⃣ Tenderloin: Super lean, though it comes with a pricier tag.
6️⃣ Wagyu Ribeye: Definitely a special occasion-only treat.
7️⃣ Top Sirloin: The absolute best option for a diet! It is super lean, highly affordable, and the top recommendation.

💬 Want to know exactly how much protein and how many calories you need to lose fat and build muscle?
Comment “FLEX” down below and I’ll send my free flexible dieting calculator straight to your DMs!

Quad Training Tier List 🏋️‍♂️

Comment “Muscle” for my free muscle building cheat sheet.

Ranking the best exercises to grow your quads:
👉️ S-Tier: Barbell Squats – An absolute favorite. Works the upper quad (rectus femoris) and brings in the glutes.
👉️ S-Tier: Leg Press – Incredibly stable. One of the best ways to isolate the quads and target the vastus muscles. You will get a little glute engagement here too.
👉️ A-Tier: Leg Extensions – Highly stable movement that isolates the quad, particularly the upper rectus femoris.
👉️ A-Tier: Hack Squats – Excellent for isolating the vastus muscles of the quads, provided you have a good sled and the proper mobility.
👉️ B-Tier (for muscle building): Bulgarian Split Squats – An S-tier movement overall, but drops to a B-tier specifically for building quad muscle due to stability limitations and heavy glute engagement.

Comment Snack below for my free healthy snack guide.
Looking for a sweet, low-calorie alternative to chips or traditional rice cakes?
Rice cakes reimagined might be worth a look.

@Drizzilicious features six unique flavors, including:
Birthday Cake
French Toast

👉️ Pro Tip: Don’t get tripped up by the front-of-package marketing that boasts 90 calories per 21 pieces. Always check the back and stick to the 28-gram rule (120 calories) when comparing snacks so you don’t get tricked by serving size games!

Despite some initial skepticism about the necessity of this product, these actually taste fantastic and make a great sweet, low-calorie treat!

Looking for the best high-protein and low-calorie ice cream in 2026? I taste-tested 17 popular healthy and macro-friendly ice cream options to find out which ones are actually worth your money, and which ones you should leave on the shelf.

We’re comparing taste, calories, protein, macros, texture and overall value from some of the biggest names in high-protein and low-calorie ice cream.

In this review, I try options from:

🍦 Yasso
🍦 Skyr Icelandic Frozen Yogurt
🍦 Arctic Zero
🍦 Ice Cream for Bears
🍦 Sweet Gains
🍦 David Protein Ice Cream
🍦 Breyers CarbSmart
🍦 FroPro
🍦 Halo Top
🍦 Favorite Day
🍦 Protein Pints
🍦 Nick’s
🍦 Swoon
🍦 Smearcase
…and more.

As an online fitness coach, I believe in flexible dieting — about 80% of your diet coming from nutrient-dense, mostly single-ingredient foods while leaving room for foods you actually enjoy.

You don’t NEED protein ice cream to lose fat or get in shape. But if you’re trying to hit your protein goals, manage your calories and still enjoy dessert, some of these options can make that a lot easier.

The problem? Just because something says “protein” or “healthy” on the package doesn’t mean it tastes good — or that it’s worth the price.

Watch the full review to see which ice creams I’d buy again, which have the best macros, and which ones aren’t worth your money.

💪 Want help losing fat, building muscle and creating a nutrition plan that actually fits your lifestyle?
Learn more about my 1-on-1 coaching at JacobZemer.com.

Subscribe for weekly videos on:
• High-protein grocery finds
• Healthy food reviews
• Flexible dieting
• Fat loss & muscle building
• Strength training
• Nutrition & macros
• Health & lab work

⏱️ Timestamp:
Yasso frozen Greek yogurt: 1:12
Skyr Icelandic frozen yogurt bars: 2:00
Arctic Zero: 2:32
Ice Cream for Bears: 3:20
Smearcase (Initial Attempt): 5:00
Sweet Gains: 5:19
David: 5:48
Breyers CarbSmart: 6:34
Fropro: 7:33
Halo Top: 8:33
Favorite Day: 9:43
Protein Pints: 10:27
Nick’s: 11:09
Swoon: 11:47

Comment Costco below for my free Costco Shopping Guide!

Found a new high-protein super snack at Costco! 🛒🌱

These edamame snacks are macro-friendly with stellar stats:
130 calories
13g of protein
5g of fiber
Plus, the ingredients are incredibly simple: just edamame, avocado oil, and pink Himalayan salt.

Comment Costco below for my free Costco Shopping Guide.

Comment “Trader” down below and I will send you my free Trader Joe’s shopping guide.

@FuelMeals was generous enough to send over 10 of their meals for me to try out! I was really interested in seeing how their unique offerings, like the Steak Quesadilla, Rigatoni Bolognese, and Pulled Pork Mac and Cheese, stack up against other services I’ve reviewed, like Trifecta and Factor.

Here are my thoughts:

📊 The Macros: Most of these meals come in at upwards of 500 calories, and unfortunately, none of them pass the protein test. For example, the Steak Quesadilla is 500 calories, so I would want it to have at least 50 grams of protein. They seem to be higher in calories because they are higher in fat, which likely helps preserve them during travel and contributes to the taste.

👅 The Taste:
Rigatoni Bolognese: Really tender, moist, and great seasoning (610 calories, 34g protein).
Pulled Pork Mac and Cheese: Smells delicious and tastes great.
Buffalo Chicken Pizza: Another great option.

💡 Overarching Thoughts:
They taste great and are very similar to the meals from Redefine Meals, but they are ultimately too high in calories.

Have you tried any of these new meal prep companies?
Do you think they are using a ghost kitchen? 👇

From 198 ➝ 170 lbs. More importantly… a lifestyle he’ll never have to start over again.

When @marcoimps started with me in January, he thought losing 30 pounds would be nearly impossible.

He’s married, has two young boys, works long hours in medical device sales, and like many busy professionals, stress often led to overeating. Add in big Italian family dinners, pizza nights, and a late-night sweet tooth, and it felt like every attempt ended the same way: lose the weight… then gain it all back.

Over the last 7 months, we didn’t chase perfection, we built a system that fit his real life.
✅ Family dinners without guilt
✅ Desserts without losing control
✅ Better stress management
✅ Habits he can actually maintain

Today, Marco is 28 pounds lighter, but what I’m most proud of is that he now knows how to keep the weight off for good.

One message he sent me summed it up perfectly:
“On our first call, you casually said, ‘It sounds like you need to lose 30 pounds.’ At the time I remember thinking… that’s so much and will be so hard. Looking back now, I truly appreciate all of your guidance and support along the way.”

The goal was never just to help Marco lose 30 pounds.
The goal was to make sure it’s the last time he ever has to lose those same 30 pounds.
If you’re tired of starting over every Monday and want a plan built for your real life, I’d love to help.

👇 Apply through the link in my bio.

Comment MUSCLE below, and I’ll send you my free Muscle Group Training Guide to your DMs.

Full range of motion is not automatically better. It’s exercise specific.
Some movements really respond to stretch-mediated hypertrophy. Calves and hamstrings are the obvious examples.

Other exercises shift emphasis across the range. When you press, the end range is primarily triceps. The bottom range is primarily chest and shoulders. So training one portion may build more of that specific muscle, while training the full range gives all of them stimulus.

Then there are exercises where you can’t isolate anything. On a lateral raise, the trap and the lateral delt work in unison whether you like it or not.

Full range also means you experience the entire strength curve. More muscles get stimulus, the resistance path is longer, and you’ll usually use lighter weight because of it. Some exercises are simply harder in one portion than the other. Hip thrust at the end range. Pulldown at the bottom.

Perhaps the biggest advantage of full range of motion is mobility. Most people don’t have time to strength train and do dedicated mobility work. Training through a full range lets you accomplish both at the same time.

Here are four high-protein, high-fiber breakfasts you can get at Target to pair with ultra-filtered milk:

1️⃣ Catalina Crunch | ½ cup 150 Cal, 11g protein, 6g fiber
2️⃣ Seven Sundays Protein Oatmeal | ½ cup 230 Cal, 10g protein, 7g fiber
3️⃣ Flourish Protein Pancake Waffle Mix | ½ cup 210 cal, 17g protein, 5g fiber
4️⃣ Magic Spoon Protein Oatmeal | ½ cup 200 cal, 15g protein, 6g fiber

If you want to know exactly how many calories you need to eat to lose fat and build muscle, comment “flex” down below!

Looking for the healthiest, highest-protein foods at @ALDIUSA this summer? In this complete grocery haul, I walk you through the store and show you exactly what I’d buy if my goal was losing fat, building muscle, and eating healthier without spending a fortune.

We’ll cover affordable staples, hidden gems, and brand dupes while breaking down calories, protein, fiber, and overall value. You’ll also learn my simple Protein Test so you can quickly identify high-protein foods every time you shop.

In this video, you’ll learn:
-The best high-protein breads, bagels, and breakfast foods
-Aldi alternatives to popular brands like @fairlife and Oikos
-The best protein-rich dairy products and drinkable yogurts
-What frozen foods are worth buying—and which ones to skip
-The leanest cuts of chicken, beef, and steak
-Budget-friendly meal ideas to help you hit your macros
-My favorite protein shakes and supplements available at Aldi

My nutrition philosophy is built around flexible dieting, eating mostly whole, single-ingredient foods while leaving room for the foods you enjoy. You don’t need to eliminate bread, snacks, or your favorite meals to make incredible progress. You simply need to understand calories, protein, fiber, and portion sizes.

If you’re tired of fad diets and want a sustainable approach to nutrition, this video will show you exactly how I shop.

⏱️ Timestamps
00:00 – Introduction & Shopping Strategy
01:05 – Best Breads & Protein Bagels
02:26 – My Coaching Program
03:45 – Best Dairy & Fairlife Dupes
05:02 – High-Protein Breakfast Foods
05:59 – Best Chicken Options at Aldi
07:19 – Lean Beef & Best Steaks
08:22 – Protein Shakes & Supplements
08:59 – Final Thoughts

💪 Need help reaching your goals?

Learn more about my coaching:
🌐 https://jacobzemer.com

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