You don’t have to “earn” your favorite foods. You don’t have to avoid restaurants or skip dessert.

Yesterday, that meant enjoying an incredible slice of carrot cake from @skyilightkitchenpelham. 🍰

Flexible dieting is about learning how to fit the foods you love into a plan that actually works.

The people who stay lean year after year aren’t perfect—they’re consistent.

Enjoy the cake.
Track it.
Hit your protein.
Get your workout in.
Move on.

That’s how I enjoyed one of the best slices of carrot cake around and still stayed on track.

Huge shoutout to @skyilightkitchenpelham for an amazing dessert.

👇 Ready to stop starting over every Monday? Hit the link in my bio and let’s build a plan that fits your life.

New product alert at @costoc: @musclemilk Cookies ‘n Cream.

Superior taste, but slightly inferior macros.

MACROS:
⏩190 calories
⏩ 33 grams of protein
⏩ less than 1 gram of fiber

This new product uses ultra-filtered milk rather than milk isolate, but it has less fiber.
An upgrade in the taste, but a slight downgrade in the macros.

The fat free muscle index is a good way to break down achievable goals.

We are constantly bombarded with these bodies, and oftentimes, they aren’t honest about everything they’re taking.

I used my own stats and ran it through @menno.henselmans’ fat free muscle index to evaluate my own potential.

My physique isn’t easily attainable given that this is my career, but it’s also helpful to have this information when it comes to combating body dysmorphia and not being so susceptible to all the “perfect” physiques out there and to have a realistic expectation of what you can achieve naturally.

Also remember: achieving your ultimate physique takes years.

I train clients at @madisonavestrengthlab in Larchmont, NY. it’s the most high-end in gyn in Westchester, hands down. But if you can’t afford to train with me, here are gyms in the area I would recommend:

⏩@immortalfitness, Hawthorne, NY
Incredible atmosphere, the staff is super welcoming, and the equipment is top tier. This is my favorite gym in Northern Westchester, and one of my favorite gyms for building muscle.

⏩@probodyfitnessofny, Mamaroneck, NY
This is a very hardcore atmosphere, the lighting is dark and the music is bumping. This is very much a heads down, hoodies up training environment. Along with the intensity, the equipment is top notch.

⏩@iron.vault, Scarsdale, NY
This gym has the best equipment in Westchester, and the median age is the lowest I’ve ever seen in a gym, a lot of teenagers here with a lot of tripods. The aesthetic is second only to @madisonavestrengthlab

My clients are busy, they don’t have hours and hours to spend in the gym. What’s the solution? Creating as efficient workouts as possible.

The answer to this lies in supersets that focus on non-synergistic muscles. This means muscles that don’t have anything to do with each other.

It could look like this combo:
⏩Legs
⏩Push movement
⏩Pull movement

Or
⏩Push movement
⏩Pull movement
⏩Ab movement

If you’re doing a 2 day split, it’s important to do 3-5 sets per muscle group and to make sure each of your supersets involve exercises that do not work the same muscles.

If you’re trying to lose fat, build muscle, or simply stay on track this summer, this Sam’s Club healthy grocery haul is for you.
In this video, I walk you through the best high-protein, low-calorie foods at Sam’s Club that make fat loss easier without giving up the foods you love. From lean steaks and wild-caught seafood to healthier condiments, protein chips, and smarter grocery swaps, you’ll learn exactly what I recommend to my coaching clients.

I’ve helped thousands of busy men and women lose weight while still enjoying pizza nights, barbecues, vacations, and family events. The goal isn’t perfection—it’s learning how to make better choices consistently.

In this video you’ll learn:
✅ The best lean protein options at Sam’s Club
✅ How to choose healthier steaks and ground meats
✅ My simple “Protein Test” for reading nutrition labels
✅ The healthiest seafood for omega-3s and fat loss
✅ Low-calorie condiment swaps that actually taste great
✅ High-protein snack recommendations
✅ Healthy burger and sandwich bun alternatives
✅ Grocery shopping tips for staying lean all summer long

If you’re looking for:
• Sam’s Club healthy food recommendations
• High-protein grocery shopping
• Low-calorie grocery haul
• Foods for fat loss
• Summer weight loss tips
• Healthy meal prep ideas
• Best protein foods at @SamsClubOficial
…this guide will help you shop smarter.

🔥 Work With MeIf you’re ready for personalized nutrition, custom workouts, and coaching that’s built around your real life, learn more here:https://www.jacobzemer.com

📲 Follow for more daily fitness and nutrition tips:Instagram: @jacobzemerTikTok: @jacobzemer

👍 If you found this video helpful, be sure to Like, Subscribe, and turn on notifications so you never miss a new video.

A friend randomly gave me @jacked.granny protein bars to try, and I was immediately blown away by the taste.

MACROS:
⏩180 calories
⏩ 16 grams of protein
⏩ 6 grams of fiber
This doesn’t pass my protein test, but it’s pretty close.

TASTE:
The taste is surprisingly delicious. It is a little bit chalky, but that comes from the cacao, and the flavor is delicious with no aftertaste.

All in all, despite these bars narrowly failing the protein test, I am a fan.

Most people don’t gain the most weight during the holidays…

They gain it between the 4th of July and Labor Day. ☀️

The goal isn’t to avoid BBQs or vacations, it’s to enjoy them in moderation.

I still grill with friends, eat out, and enjoy a drink.

The difference:
✔ Never miss your workouts.
✔ Hit your protein goal.
✔ Prioritize fiber.
✔ Get right back to your routine after the holiday.

One holiday won’t ruin your progress.

Consistency is what gets results.

Ready to stay lean all summer without giving up the foods you love?
Click the 🔗 in bio.

It’s safe to say nobody wants dementia, but did you know exercising is the best way to prevent it?

While other factors like sleep play a big role, exercise is the single most preventative measure you can take.

Norwegian Protocol of 4 minutes on, 3 minutes off has been proven to be improve your VO2 max and may play a major factor in improving cognition.

At a minimum, you should be weight training twice a week and doing high-intensity cardio for 75 minutes a week.

Want to look better?

Here are four exercises that will improve your aesthetics:
1️⃣ Lateral raises
It makes your shoulders look rounder and waist smaller
2️⃣ Pull downs/ pull ups
A strong, defined back looks better, plus it makes your waist appear smaller.
3️⃣ Squat/ leg press
Exercises that focus on your quads are going to help your legs look more cylinder and bubbly, giving your lower body a lot of shape, and the appearance of a smaller waist.
4️⃣ Direct ab work
Your abs will look leaner and have more definition regardless of body fat.

BONUS: Put down the fork. Leaner looks better, no matter if you’re a man or woman.

Want to learn how to train properly? I have a coaching program that can help.
Click the 🔗 in bio to learn more.

Reviewing Costco’s @kirkland ultra filtered milk.

I’m happy Kirkland is entering the world of ultra filtered game, I’m going to be comparing this product to @fairlife ‘s 2% milk, and this product definitely holds up.

MACROS:
⏩120 calories
⏩ 13 grams of protein
⏩ 3 grams of fiber
This passes my protein test.

TASTE:
The taste is creamy and delicious. It holds up to @fairlife ‘s 2% milk, and it’s cheaper and have less microplastics due to packaging.

I would definitely recommend this product.

I have to say, I have a lot of respect for brands like @davidprotein that keep sending me products knowing that I’m going to give an honest review.

All in all, I was pleased with their protein ice cream.

MACROS:
⏩260 calories
⏩ 30 grams of protein
⏩ Fat and fiber vary for each flavor
This passes my protein test.

*The vanilla actually has 210 calories, the other 3 flavors have 260 calories

TASTE:
Solid flavor across the board. My favorite was the triple chocolate and least favorite was the cookie dough, it still had that aftertaste lingering.

The macros hold up, and the flavors are delicious. This gets my stamp of approval.