STOP THINKING YOU CAN’T MEAL PREP BURGERS 👇
Yes — cheeseburgers can be part of your meal prep. With or without the bun.

@ryanrubiotrains puts out great meal prep videos consistently, if you want a deconstructed cheeseburger this is a great meal prep option. I personally have meal prepped traditional cheeseburgers every week from @greenlifeny

If you are making it yourself a 647 bun is an easy swap that keeps calories low and boosts your daily fiber intake. There are a ton of high fiber burger buns on the market if 647 isn’t available to you.
You don’t need restriction. You need strategy.

That’s exactly what we do at jacobzemer.com
Join the coaching— we’ll solve your appetite without cutting foods you love.

Is deli meat going to give you cancer? Let’s break it down.

Processed meat, even if it says uncured or nitrate-free, is a Group 1 carcinogen, along with cigarettes and alcohol. I’m not saying giving your kids deli meat is on par with giving them cigarettes or alcohol. The distinction of Group 1 means that in any quantity, these substances are carcinogenic, whereas Group 2 and 3 carcinogens become dangerous only in specific quantities.

Nitrate-free means there aren’t any added nitrates, but there may still be naturally occurring nitrates in the meat already, based on how it’s cooked. As an example, celery, parsley, etc. on deli meat are naturally-occuring nitrates that can still become carcinogenic based on the method of cooking.

My advice? Reduce or even eliminate processed meat from your diet. That means foods like:

🥓Bacon
🐷Sausage
🌭Hot dogs

These foods can increase your likelihood of cancer, so it’s best to avoid them.

Need help taking control of your diet? 🔗 in our bio for coaching.

Romanian Deadlifts vs traditional deadlifts – which do I prefer?

Want to build your glutes?
Soft knees. Push your ass back to the wall.

Want to build your hamstrings?
Stiffer legs. Ass up to the sky.

More knee bend = less posterior chain.

When you deadlift, ask yourself:
Am I training my hamstrings or my glutes?

You can click link in bio to download today.

You don’t need to stop living to get lean. You need rules:

1. Calories are King – on days you are eating out start your day light with foods that are high in protein and fiber save calories for dinner.

2. Movement – nights out are not rest days, if you are going out to dinner make sure you stay active and workout during the day.

3. Portion Control – even if you keep your calories light during the day and you get a killer workout in you still cannot be a complete asshole at dinner. You can enjoy an entree you love, you can have desert, but you have to manage your portions.

I frequently vet dinner menus for coaching clients. If you send me where you are going ahead of time, i’ll let you know exactly what to order when you go out. Go to jacobzemer.com to learn about my coaching program.

Common diet concerns I don’t give a fuck about.

▶️ Carbs: I don’t even bother tracking my carbohydrates. I actually think if it fits your macros is overly complex. Carbohydrates are a great fuel source for your muscles and your brain.

▶️ Supplements: Creatine and magnesium are awesome supplements. For most people, fish oil is helpful, and for some people, vitamin D. Most of the shit you’re buying off TikTok is a waste of money. Cholesterol, collagen, glutamine, unregulated peptides—I could go on.

▶️ Sugar: Refined sugar should be reduced in your diet; however, it does not need to be eliminated. People are nervous about 5 g of sugar in @daveskillerbread, but they’ll down a glass of alcohol after a stressful day or send their kids to school eating deli meat.

▶️ Seed Oil: Processed foods should be reduced in your diet. They should make up 20% or less of what you’re eating. But seed oil itself is not inherently bad—in fact, it’s an omega-6 fatty acid. You would have to consume a massive amount of omega-6s for it to be problematic. Instead, focus on more realistic concerns like your blood pressure, VO₂ max, and body composition.

▶️ Processed Foods: Greek yogurt is processed. Almond butter is processed. Doritos are processed. Just because something is processed does not mean it’s inherently bad.

I’m going to show you how to eat under 1500 calories while hitting 150g protein.

So many of you ask how I actually eat to stay lean, build muscle, and maintain my results year-round— so here’s a realistic look at a full day of eating on 1500 calories that I would recommend to my clients.

If you’re trying to hit your nutrition goals, stay within your calorie budget, and still eat food you actually enjoy, this is the video you need to watch start to finish.

I use flexible dieting to help thousands of clients get into the best shape of their lives:
➡️ 80% single-ingredient, whole foods
➡️ 20% buffer for real life—dinners out, fun foods, and macro-friendly favorites. Your diet should be effective and sustainable.

This exact approach has helped my clients (and me) achieve fat loss, muscle gain, and full body recomposition. If you’re serious about transforming your body, this is how you do it.

👉 Watch the full breakdown on YouTube — I walk you through every meal, every macro, and exactly how to hit 150g protein on 1500 calories without feeling restricted.

Want to eat under 1500 calories while hitting 150g protein— and still enjoy your food? In today’s video, I’m showing you exactly how I eat to stay lean, build muscle, and maintain my results year-round using a simple, flexible nutrition strategy that works for anyone.

This is a full day of eating that prioritizes whole foods, high protein, and meals you’ll actually look forward to eating. If you’re struggling to hit your macros, build muscle, or lose fat while staying consistent, this video is your blueprint.

WHAT YOU’LL LEARN IN THIS VIDEO
• How to reach 150g protein without feeling stuffed
• How to get fiber easily (and why it matters)
• How to stay under 1500 calories while eating large, satisfying meals
• My exact high-protein, macro-friendly food choices
• The flexible dieting method I use with thousands of clients

MY NUTRITION FORMULA
80% single-ingredient, whole foods
20% macro-friendly “fun foods” for real life.

This approach keeps you consistent, satisfied, and able to maintain results long-term.

WATCH THE FULL BREAKDOWN
I walk you through every meal, every macro, and exactly how to hit your targets without restriction.
Press play and start eating in a way that actually builds the body you want.

› CONNECT WITH JACOB:
https://www.jacobzemer.com/

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These are my high protein selections at @target:

1️⃣ Good & Gather family size chicken entrees
2️⃣ Good & Gather seasoned carne asada
3️⃣ @good_culture_culture cottage cheese
4️⃣ Good & Gather light string cheese
5️⃣ Non-fat Greek yogurt: @ratiofood, @oikoskos Pro or Triple Zero, @chobani
6️⃣ @applegate Naturals deli meat
7️⃣ Good & Gather grilled chicken breast strips
8️⃣ @fairlife fat-free milk
9️⃣ Good & Gather wild caught Alaska salmon burgers

🚨 Costco’s new ready-to-drink protein lineup is 🔥 — perfect for on-the-go fuel 💪

👉 @isopure Protein Water – 60 cal • 15g protein
👉 @geniusgourmetsnacks Sparkling Protein – 130 cal • 30g protein
👉 @myjoyburst Protein Drink – 130 cal • 30g protein + caffeine
👉 @vitalproteins Shake – 160 cal • 30g protein (collagen blended with whey concentrate)
👉 @drinknurri Ultra Filtered Milk – 150 cal • 30g protein (in two new flavors)

Which one are you grabbing first? 👀🥤

New on shelves at Target 👀
@eatshameless

Shameless: 70 calories, 26g fiber (almost too much — I split it into 2–3 servings a day)

Compare that to:
SmartSweets: ~130 calories, 6g fiber @smartsweets
Joyride (delicious): 80 calories, 10g fiber @joyridesweets
Shameless blows them out of the market when it comes to fiber.

Whole foods always come first — but it’s difficult to get enough fiber from fruits & veggies alone, smart swaps like this can help.

Want more simple nutrition tricks like this?
Join my coaching program — link in bio.