@questnutrition Iced Coffee review ☕
️
Quick breakdown:
• 90 calories
• 10g protein (bioavailable)
• 0 added sugar
• 3g fiber
• Lean protein source
• 200mg caffeine
Vanilla protein and mocha flavors.

Not life-changing — being honest —
but solid, convenient, and better than @drinksupercoffee

Good option if you want caffeine + protein without extra sugar.

Have you tried it? Which flavor?

Just a friendly Reminder…

I am not your friend. People do not hire me to ask them about their weekends or to talk to them about their family. People hire me to call them out on their bull💩 because that’s the integral part in helping you realize your dreams and reach your goals.

The way I show people I care is by getting them the results that they want. Link in bio to find out more.

Most people under-eat protein at breakfast.

I provide 3 high-protein, high-fiber breakfasts that actually keep you satisfied 👇
🥣 Greek yogurt + berries
🥯 Lox on a high-fiber bagel
🍳 Omelette with cottage cheese

Full breakdown on YouTube.
👉 Link in bio

If you don’t start your day with high protein, it becomes way harder to hit your protein target by the end of the day.
And fiber keeps you full, so you’re not ravenous 2 hours later.

For my coaching clients, I recommend ~0.8g of protein per pound of bodyweight 👇

🥣 1. Nonfat Greek Yogurt + Berries
High protein, high fiber, fast and easy.

🥯 2. Lox on a High-Fiber Bagel
Protein + fiber + healthy fats = sustained energy.

🍳 3. Omelette with Nonfat Cottage Cheese

A protein powerhouse that keeps you full for hours.

👉 Want your custom protein + calorie targets?
Download my app here:
📱 https://www.jacobzemer.com/fitness-training-app/

👉 Want custom meal plans + 1:1 coaching?
Apply here:
🔥 https://www.jacobzemer.com/apply-lp/

I have helped thousands of people lose weight, including clients on GLP-1s

Always talk to your doctor, but these are 5 things every client on GLP-1s needs to understand:

1️⃣ Scope of the project
Fat loss takes time. Set a realistic timeframe from the start.

2️⃣ Labs matter
Quarterly blood work isn’t optional — it’s part of doing this responsibly.

3️⃣ Build lifestyle habits
The medication helps. Habits keep the weight off.

4️⃣ Re-evaluate dosage at your goal
More isn’t better. The goal is effectiveness, not dependency.

5️⃣ Establish maintenance calories
If you don’t know how to maintain, the weight comes back.

GLP-1s are a tool — not the solution by themselves.

Save this if you’re using one or thinking about it.

@drinknurri review, round 2.
Thank you to everyone who commented and told me to try more flavors.

Stats first:
• 150 calories
• 30g protein
• 1.5g saturated fat
• 0 added sugar
✅ Passes the test.

I’ve been enjoying the vanilla, and they’ve now added strawberry.

Still prefer @fairlifefe overall — being honest —
but @drinknurri vanilla tastes great and fits well into a diet. I still think the chocolate tastes like Yoohoo and I do not need to be reminded that I grew up poor. Thank you.

Have you tried it? Which flavor?

Most New Year’s resolutions fail.
Not because people don’t want it — but because they don’t have a plan.

Here’s what actually works:

1️⃣ Write the plan
Timeframe.
If you were to start a business you would have a business plan, it’s no different if you plan on changing your body. Your plan should not only include what you are trying to achieve and when but also how. Calorie goal, step goal, grocery shopping list, training program, etc.

2️⃣ Get it evaluated
Most goals fail because they’re unrealistic from day one. In an ideal world you would go to a world class professional to build this all out for you. If that is not an option ask a friend or family member who you really respect in the realm of fitness to look at your fitness plan. At a bare minimum ask ChatGPT to evaluate it.

3️⃣ Never give up
If progress stalls, you don’t quit — you pivot.

I have gotten very far in life by being more consistent and determined than other people.

Consistency beats motivation. Clarity beats hype.

If you want real structure, accountability, and results —
go to jacobzemer.com and get in the best shape of your life.

Save this. Share it. Execute.

I always use the end of the year to slow down and actually think.

This year, I’m just grateful.
My wife.
The birth of our son.
The business we’re building.

And if I’m being honest, I still want more.

Not in a “never enough” way.
In a I know what I’m capable of way.

Here’s what I’m working toward next:
• VO₂ max of 60
• Staying under 12% body fat year-round (and still going out to dinner)
• Showing up better as a husband, father, and leader

The real challenge for me?
Learning how to enjoy life while still pushing myself.

If you’re wired the same way,
what are you chasing this next year?

Drop it below 👇

TikTok exercises I actually like 👀
Yes, even I learn things on social media

1️⃣ Keenan Flap
▫️ I prefer using a cuff
▫️ Feels like a pullover with less trap involvement

2️⃣ Flyes
▫️ Great option for upper chest emphasis
▫️ Simple, effective, hard to mess up

3️⃣ Kelso Shrug
▫️ Not new — just brought back
▫️ Huge for mid-back traps

4️⃣ Across-the-Body Split Squat
▫️ I’m not a spring chicken 🫠
▫️ These play a big role in my programming for longevity & strength

Not every TikTok exercise is trash..
You just need to know what fits your body and goals.
💬 Want more lifts I actually approve of?

Don’t wait for New Year’s.

Here’s what you do now to start Jan 1 today:
1️⃣ Plan your January goals today and in fact start them today. What are you waiting for? Fitness is like any other relationship you have to work at it every day.

2️⃣ Which brings me to consistency. When people ask me how to get in shape I tell them just don’t ever stop. Consistency compounds.

3️⃣ Maintain mental focus on your diet. You should enjoy the holidays but when you have a chance to win take it. Hit your protein goal, don’t over eat it when it isn’t a special occasion. Focus on the things you can control and don’t completely surrounded to the moments you can’t.

If you follow this advice you will be ahead of the rest of the pack Jan 1.

DM for “January prep” to learn more about coaching.

I’m obsessed with ice cream, especially when it fits my calorie and protein goals.

Today I’m reviewing the newest lineup from @californiaiceprotein.
Huge thank you for sending these over.

I tried S’mores, Cookies & Cream, Birthday Cake, and Strawberry.
Macros vary slightly, but every bar has:

➡️20g of protein
➡️Bioavailable protein
➡️No added sugar

In terms of calories, these beat @yasso, but the @wegmans Greek Yogurt Bars still have a slight edge on taste.

So here’s the real question⁉️

Do you choose better macros with okay taste… or better taste with okay macros?

Holiday drinking doesn’t ruin your diet. Lying to yourself about how you drink does.

If you want to lose fat or build muscle, you can’t go into the holidays with the “I’ll figure it out” mentality. That’s how people gain weight, fall off their routine, and then start January pissed at themselves.

Be an adult about it.

Set a weekly limit you can actually stick to. And no — you’re not “fine” after five drinks. Nothing good happens after three. That’s where the food decisions get stupid.

If you’re going to drink, hit your protein first. Go over your protein target that day. Pair protein with your drinks so you don’t wreck muscle and don’t end up inhaling 2,000 calories at 11pm.
Liquor or wine. No mixers.

And stop pretending all beers are the same, some are calorie equivalent to liquor, and some have greater than 3x a many calories.

You can drink.
You can diet.
You just can’t be reckless.

If you’re done guessing and want an actual plan that works every week of the year, go to jacobzemer.com to change your life.