High protein, low calorie options at @Aldi:

1️⃣ @EggLifeFoods wraps
2️⃣ Grass-fed 93/7 ground beef
3️⃣ Canned sardines
4️⃣ 93/7 ground turkey
5️⃣ Lowfat cottage cheese
6️⃣ Protein pancake mix
7️⃣ Protein Puffs

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Product Review: @MagicSpoonCereal Treats.

These treats are very similar to Rice Crispy Treats but with very fun flavors such as Marshmallow, Chocolate Peanut Butter, Blueberry Muffin, and Double Chocolate. Today, I’m trying Double Chocolate and Chocolate Peanut Butter.

Both of these are 140 calories, 12g protein, and 7g fiber. The macros are good even though they don’t pass The Protein Test – remember: 10g of protein per every 100 calories.

The taste? They’re decent. They taste great on first bite but I become fairly indifferent as I continue to chew on it. It’s a decent alternative to Rice Crispy Treats, however, I definitely prefer @Promix Protein Puff Bars. Promix Puff Bars are 150 calories, 15g protein, and 5g fiber.

In short, I would opt for Promix but am pleasantly surprised with Magic Spoon Treats.

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@JerseyMikes diet hacks:

🥪 Number 9 – Mini Club Supreme
White bread, swiss, no mayo, no oil
Macros: 390 calories, 35g protein, 3g fiber

🥪 Number 7 – Mini Turkey & Swiss
White bread, sub swiss, extra meat, no mayo, no oil
Macros: 360 calories, 33g protein, 3g fiber

🥗 Number 13 – The Original Italian Bowl
Bowl, extra Meat, no oil
Macros: 540 calories, 50g protein, 2g fiber

🥗 Roasted Chicken Breast Bowl
Bowl, extra meat, no oil
Macros: 300 calories, 40g protein, 2g fiber

🥗 Buffalo Chicken Cheesesteak Bowl
Bowl, extra meat, add mushrooms, no American, keep bleu cheese
Macros: 560 calories, 47g protein, 2g fiber

I’m sharing my grocery staples I keep buying on repeat—plus why they deserve a spot in your cart.

This week, I’m at Whole Foods walking through the aisles and breaking down some of the best foods for your health and why you should consider adding them to your diet.

📌TIMESTAMPS:
0:00 | Intro
0:53 | Olive oil
3:00 | Omega-3s
4:15 | Cruciferous vegetables
5:20 | Berries
6:35 | Flax, chia, hemp seeds
7:30 | Dark chocolate
8:55 | Sweet potatoes
9:45 | Nuts
10:45 | Outro

Most people have a sweet tooth and that doesn’t just go away when you’re dieting.

I’ve had a lot of people ask me to review the Smart Choice fudge bars because the macros are pretty similar to @Yasso bars:

▪️Yasso: ~100 calories, ~5g protein (depends on flavor you choose)
▪️Smart Choice: 100 calories, 3g protein

Yasso is made with Greek yogurt and some people simply don’t like the texture. Smart Choice, on the other hand, is made with skim milk.

Here at @Costco, you can buy a box of Yasso or Smart Choice bars for the same price at $11.99. However, the Smart Choice box comes with 18 bars and the Yasso box only comes with 15.

One thing to note, is that @Yasso come in a variety of flavors and keeping variability in your diet is crucial. My suggestion is to try both and see which one you prefer for your sweet treat needs.

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Looking at high protein, low calorie options here at @Walmart:

1️⃣ Egg whites – It doesn’t get much higher protein, lower calorie than this. Essentially every calorie in egg whites is coming from protein.

2️⃣ White fish – I like the wild-caught cod or wild-caught mahi mahi.

3️⃣ Shellfish – Something like scallops are extremely high in protein.

4️⃣ Chicken breast tenderloins – Poultry is a great choice for keeping calories low. Tenderloins are 110 calories with 26g of protein.

5️⃣ Whey protein – I suggest something like @IsopureCompany, @OptimumNutrition, or @Dymatize; just make sure to hit the ‘help’ button to access it at Walmart!

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Here’s the truth—you can transform your physique with just two workouts per week. The key? Prioritizing full-body training, pushing yourself with intensity, and hitting at least 3-4 sets per muscle group with compound lifts.

One of the easiest ways to do this is to do supersets of non-synergistic muscles. In simple terms, combining a push exercise with a pull exercise and a leg exercise all utilize different muscle groups. These can be done in unison, save time, and still garner awesome results.

The reason I know this method is so effective is because I’ve coached hundreds of high-performing professionals—private equity partners, business owners, and C-suite executives—who only have time to train twice a week with me. Even with limited sessions per week, they’ve made incredible progress in both strength and aesthetics.

Would training 3-4 days a week be better? Absolutely. But everyone has to start somewhere. And remember—training twice a week is always better than not training at all.

#shorts #bodybuilding #strengthtraining #transformation #myfitnessjourney #fitnesstransformation #transformationjourney #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

I spend about $120 a month on supplements—here’s what I’m currently taking.

But before we get into that, remember: You don’t take supplements just to take them. You need to:
✔️ Get bloodwork
✔️ Identify what’s actually necessary
✔️ Take the supplement
✔️ Retest to ensure you’re in an optimal range

You don’t know if you’re deficient unless you’re testing for it.

For most people, these five supplements should be the main focus:
1️⃣ Vitamin D
2️⃣ Fish Oil
3️⃣ Magnesium
4️⃣ Certain B Vitamins
5️⃣ Creatine

I genuinely believe these could clear up 80% of America’s deficiencies.

Here are the supplements I’m currently taking⬇️
🔘 Creatine Monohydrate $12
🔘 Vitamin D + K2 $15
🔘 Magnesium Glycinate $7
🔘 Fish oil $26
🔘 Multi Vitamin $23
🔘 Nac $19.50
🔘 Ubiquinol $15
🔘 Curcumin $11
🔘 DHEA $0.5
🔘 Glycine $4.5
🔘 Beta alanine $4
🔘 Taurine $1.5
🔘 TRT $25
🔘 Metformin $20
🔘 EPA $34.50
Monthly Total: $118.50

#shorts

Did you know that jumping rope for 15 minutes burns 300 calories?

Lol… yeah right. Calorie counters are garbage—let me explain why.

A recent @Stanford analysis of fitness wearables found that they overestimate calorie burn by an average of 27%, with the least accurate device being off by a whopping 93%. In short, they all suck at tracking calories. However, they are pretty solid at tracking heart rate, with an error rate of less than 5%.

For context:
🏃‍♂️ Elite marathon runners may burn around 1000 calories per hour
🚴‍♂️ Olympic cyclists at peak intensity can hit 1500 calories per hour

But you and I? We’re not torching 1200 calories in an hour, no matter what some Gym Bronies might think…

STUDY: Shcherbina A, Mattsson CM, Waggott D, Salisbury H, Christle JW, Hastie T, Wheeler MT, Ashley EA. Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort. Journal of Personalized Medicine. 2017; 7(2):3. https://doi.org/10.3390/jpm7020003

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I got a ton of love on my Protein Cheat Sheet a few weeks ago, and a lot of you asked for a Fiber Cheat Sheet—so here it is! I love this idea because, let’s be real, hitting your fiber goal can feel even harder than hitting your protein goal some days.

This cheat sheet includes all the fiber-rich foods I personally enjoy on a daily or weekly basis:

🔘 Fruit: Raspberries, avocado, blueberries, honeycrisp apples
🔘 Vegetables: Kale, broccoli, carrots, black beans
🔘 Even some fiber-enriched products: @MissionFoodsUSA Carb Balance Wrap, @SchmidtOldTyme 647 bread, @EatBetter bagels, and @QuestNutrition protein bars!

This week’s grocery store haul is at Walmart!

In this video, I take you through a standard grocery shopping trip for the week — what I typically pick up, how it benefits my diet, and how it could benefit you!

This week’s haul includes:

🔘 Lean grass-fed ground beef
🔘 Sirloin tender steak
🔘 Wild caught tuna
🔘 Realgood chicken nuggets
🔘 John Soules premade meats
🔘 Frozen berry blend
🔘 Diced hashbrowns with onions and peppers
🔘 Kodiak pancake mix
🔘 Marketside premade meats
🔘 Rotisserie chicken
🔘 Cruciferous vegetables
🔘 My favorite go-to protein supplements: Quest protein chips, whey protein, Legendary Foods pop tarts, Barebells protein bars, Quest protein bars, and Fairlife Core Power shakes.

High protein PB&J Greek yogurt:

1️⃣ Tare your scale out with an empty container
2️⃣ Empty 340g of Greek yogurt into container
3️⃣ Add 1 tbsp, 16g, peanut butter
4️⃣ Add frozen berries of your choice, I used 60g
5️⃣ Mix well, put lid on your container, pop in the refrigerator

When you’re ready to enjoy the next day, all the berries and peanut butter will be mixed in giving you a nice, refreshing, high-protein treat.

Macros: 345 calories 41g protein

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