Day 2 of the 12 Days of Fiber Series

We’re hitting the cruciferous veggies today.

Choose one: 3 cups (≈270g) of broccoli or 3 cups (≈270g) of Brussels sprouts. That’s 7g of fiber from broccoli or 10g if you go Brussels.

Personally, I’m a broccoli guy. I eat it for dinner with a little olive oil and potassium salt on top. Both of these are high-volume foods — you can eat a lot for very few calories. That’s how you stay full without blowing up your day.

Your turn:
Broccoli or Brussels — and how are you cooking them tomorrow?

3 Protein Cereals — Honest Review
I spent $90 so you don’t have to.

Here’s the breakdown 👇

1. @truleynutrition — $44 (4-pack)
✔️ Passes the protein test
✔️ High in fiber
✔️ Low in saturated fat
Taste: Crunchy, tastes like cereal, not overly sweet.

2. @ghostlifestyle — $8/box
✔️ Passes the protein test
⬇️ Low fiber
⬇️ Low saturated fat
Taste: Softer, not super crunchy — but still really good.

3. @legionath — $33 (variety pack)
✔️ Passes the protein test
✔️ Highest fiber
⚠️ Highest saturated fat
Taste: Soft, chocolatey, sweet — my favorite, just not the leanest protein source.

Bottom line:
Best nutrition → Truley
Best price/taste balance → Ghost
Best flavor → Legion (if you don’t care about saturated fat)

Want to know how to stay fit, eat clean, and keep your training on track while traveling? In today’s video, I’m giving you exclusive access to one of my private Zoom coaching calls normally available only to my in-person training clients, online coaching clients, and app users.

This call is the ultimate guide to staying fit while traveling, packed with real strategies I teach the clients who travel every week for work or vacation. Over the years, I’ve built a standardized approach to help people hit their macros on the road, stay consistent in hotel gyms, and keep their results moving forward no matter where they are.

What you’ll learn in this video:
🔘 How to eat clean while traveling without stressing or guessing
🔘 Simple ways to hit your macros in airports, hotels, and restaurants
🔘 How to maintain your training routine with limited equipment
🔘 Hotel gym workouts for when you only have a bench and dumbbells
🔘 Actionable tips to stay consistent even with an unpredictable schedule

If you’ve ever struggled to “stay on track” during travel, this call breaks down everything you need to know.

Want coaching? If you find this video valuable and want personalized guidance, visit JacobZemer.com to see if coaching is right for you. Whether your goal is to lose fat, build muscle, improve your nutrition, or finally feel confident in the gym, coaching can completely change your life.

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https://www.jacobzemer.com/

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If you keep binging your kids’ snacks every time you go on a diet, it’s not a “willpower” issue.
It’s because you cut out all the foods you actually enjoy… and then your cravings come back with a vengeance.

Instead of pretending you’ll survive on plain chicken and broccoli, build a deficit you can actually live with.

Next time you go to Sam’s Club, grab these 3 options so you have built-in treats that fit your calories:
1️⃣ @the_smart_choice Fudge Bars — my top pick
90 calories, 4g protein
Tastes like a real dessert without derailing your day.
2️⃣ @questnutrition Protein Muffins
200 calories, 10g protein, 9g fiber
Higher calorie, but the protein + fiber combo keeps you full.
3️⃣ @cliosnacks Greek Yogurt Bars
A great option when you want something sweet that still has protein.

Restriction leads to binging.
Planning leads to consistency.

Eat foods you enjoy → stay on track → stop raiding the snack drawer.

Electrolytes are one of the most overhyped supplements on the market.

Most products are mostly salt with a couple trace minerals sprinkled in, which means they’re either useless for most people… or potentially harmful.

Here’s the reality:
➡️Most Americans are already getting too much sodium from their diet.
➡️Too much sodium can contribute to high blood pressure.
➡️And high blood pressure is one of the leading causes of death worldwide.

Meanwhile, most recreational athletes are already getting the sodium they need through normal meals.

Endurance athletes such as those running or cycling long distance may reap benefits from electrolytes especially those who are prone to sweat or train in humid conditions. However, even then you want to select a brand that emphasizes potassium, magnesium, calcium over simply being an overpriced packet of salt.

Most people fail their diet the second they sit down at a restaurant.

Our clients don’t, because they coached to know actually what to do.

✔️ Calories as a budget with your starting your day light
✔️ Protein first
✔️ Stay active and make sure you hit the gym
✔️ Fiber to stay full
✔️ Flexible dieting so you can have meals you actually enjoy

This isn’t a diet you for twenty year olds carrying a water jug and tupperware. This isn’t a diet you can only follow for 5 days a week because the standard for the weekend is impossible.

This is coaching that fits your real life: dinners out, work events, date nights, pizza with your kids.

No fear mongering. No BS.
Just results.

40-Min Home Gym Back & Biceps Workout in my Garage Gym

Join me for a back and biceps workout in my garage gym – perfect if you’re chasing real transformations with limited time and minimal equipment.

In this session, we’re focusing on:
🔘 5 sets of lats
🔘 4 sets of rear delts & traps
🔘 3 sets of biceps

If you’ve got 40 minutes and a simple home gym setup, this workout is for you.

Today’s Workout
1️⃣ Chin-Ups
2️⃣ Keenan Flap (Frontal Plane Variation)
3️⃣ Chest-Supported Wide-Grip Row
4️⃣ Cable Reverse Fly
5️⃣ Seated Alternating Bicep Curl

Equipment Needed
🔘 Bench
🔘 Dumbbells
🔘 Cable apparatus

Nice to Have:
🔘 Weighted vest
🔘 Adjustable dumbbells (I love my REP Pepins)

Whether you’re training in a garage gym, spare room, or small apartment setup, this back and biceps day will help you:
➡️ Build a wider back
➡️ Bring up your rear delts and traps
➡️ Add shape to your biceps
➡️ Stay consistent with your home workout routine

If you’re ready to level up your home gym training, follow along and track your progress week to week.

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

› DOWNLOAD MY TRAINING APP: https://www.jacobzemer.com/services/trainingapp/

› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://www.jacobzemer.com/services/coaching/

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc
» TikTok: https://www.tiktok.com/@jacobzemer

If you want to stop overeating later in the day, fix your breakfast.
Most people don’t have a “willpower problem” — they have a protein problem.

At Sam’s Club, here are the high-protein breakfast options I actually recommend:
@samsclub Markers Mark Greek Yogurt with Berries
@fairlife Shake with Shaken Expresso
@missionfoodsus Carb Wrap with Egg Whites

All simple. All affordable. All high protein.
You don’t need a complicated morning routine — you need protein first thing in the morning so you’re not fighting cravings all day.

Better energy, better body composition, fewer excuses.

Start the day with protein and the rest gets easier.
👇 For the full Sam’s Club guide, comment “MARK” below.

In today’s YouTube video I’m putting high-fiber breads to the test… my bathroom may never recover…

Your primary source of fiber should always be fruits and veggies. But for my coaching clients, I recommend a minimum of 10g of fiber per 500 calories – and fiber-enriched products, like these breads, can make that a lot easier to hit

Today I reviewed loaves from:
@TheSolaCompany @Aldi @FoodForLifeBaking (Ezekiel) @DavesKillerBread @SchmidtOldTyme 647 @EatRoyo @CarbonautBaking @Hero @SaraLeeBread @LewisBakeShop

My Top 3 from the lineup:
1️⃣ Carbonaut
2️⃣ Schmidt Old Tyme 647
3️⃣ Sola

Watch the full breakdown on YouTube – hit the 🔗 in my bio to check it out.

Peptides aren’t sorcery — they’re literally a sequence of amino acids chained together.
Some of the are miracle drugs. Many of them are not FDA approved and we do not fully understand the implications.

Everyone online acts like peptides will “transform your metabolism” or “rebuild your body.”
No. They modulate pathways — they don’t override your lifestyle.
So if you’re skipping workouts, not working on mobility, eating like a child, and sleeping like a raccoon, peptides won’t save you.

They’ll just make your bank account smaller.
Peptides signal. They send messages. They don’t do the work for you.
Your body still needs substrate.

No protein → no muscle protein synthesis.
No sleep → impaired growth hormone secretion.
Eating before bed you are spiking insulin which has an inverse relationship with IGF-1.
Good luck “optimizing” anything.
No training → no mechanical tension → no hypertrophy.
Nothing grows.
Caloric mass consumption → body fat.
Peptides don’t outrun a garbage diet.

You want results? Fix your inputs first.
Having said that peptides amplify a foundation — they do NOT replace one.
Performance enhancement has to have a performance to enhance.

Again, there few examples in life of free lunch so understand when you choose to take a medication especially ones we do not have long term human data there may be rewards as well as risks.

Client Form Check: Chris M.

In this video, Chris is hitting tricep dips in his home gym. I help a lot of clients build out their home setups so they have everything they need to train hard without ever leaving their house.

Chris nailed these tricep dips:
✅ Upright torso
✅ Feet clear off the ground
✅ Breaking parallel to fully hit the triceps
✅ Pushing close to failure so we know the intensity is there

I review client videos like this all the time. It’s one of the biggest perks of coaching with me – you’re not guessing if you’re doing it right, and I’ll call you out when I know you can go heavier or harder.

If you want coaching, form checks, and real accountability like Chris, head to JacobZemer.com to get started.

If your wife is hot and you’re… not quite there yet, I’ve got you.

Step 1: Start lifting.
Step 2: Start prioritizing protein.

A lot of foods are marketed as “high protein” when in fact they really aren’t going help you hit protein and calorie targets.

Example: these Simply Fuel Protein Balls from @Target. “Protein” is in the name, but 190 calories for 8g of protein? That’s not a food I’d recommend if you’re trying to get hit your macros while staying in your calorie budget.

To make it simple, I use something I call The Protein Test:
➡️ Look at the grams of protein
➡️ Add a 0 to the end
➡️ Does the food have that many calories or less?
➡️ If yes, it passes The Protein Test and is a solid protein source

When you’re dieting, you need high-protein foods if you want to look better, feel better, and not be starving while in a calorie deficit.

📲 Want my FREE High Protein Guide? Comment BALLS below and I’ll send it to you.