Might’ve scuffed my rims… but worth it for the @TacoBell drive-thru…

Is Taco Bell the pinnacle of health? Absolutely not. But real people need real solutions – and that’s why I show you how to make restaurant and drive-thru orders work on your diet.

I’ve personally dropped 25+ lbs this summer (Memorial Day to Labor Day – update, I’m now down a total of 31lbs!) using hacks just like this. Here’s my go-to order:

➡️ Chicken Supreme Burrito
➡️ Double chicken
➡️ No sour cream, no cheese
➡️ Half guac, half black beans
➡️ Add pico + lettuce

Approximate macros: 600 calories 60g protein 10g fiber

600 calories is a decent chunk for lunch, but here’s the key: portion control. If it doesn’t fit your macros, don’t be afraid to eat half now and save the rest for later.

Real life. Real results. Go to JacobZemer.com to change your life.

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Review: @EatSmearcase Cottage Cheese Ice Cream.

Yep… you read that right.

I’m a fan of high-protein ice creams – love trying new flavors and comparing taste, macros, and ingredients. But let’s be real: putting cottage cheese into dessert recipes almost always feels off. I enjoy cottage cheese on its own, but in dessert form? The texture and taste usually miss the mark.

So how does Smearcase hold up?

🔘 Macros (per pint): 450 calories 39g protein 4.5g saturated fat
🔘 Cost: $10 – that’s a lot for a pint of ice cream
🔘 Taste/Texture: not it. For me, the texture was 💩 and the flavor didn’t redeem it.

Final take: impressive macros, but I wouldn’t buy again. If you want macro-friendly ice cream that actually tastes amazing, @EatSweetGains is still the champ. Other brands I like are @HaloTop (especially the mix-ins even though they are more caloric), @Yasso bars, and @SkinnyCow ice cream sandwiches.

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Part 2 of reviewing @Starbucks new protein drinks.

After trying majority of these new offerings, I am here to give recommendations for coffee not dessert.

➡️ Iced Sugar-Free Vanilla Protein Latte – 200 calories 29g protein (WOW) and still comes through on taste like you’re straying away from your normal coffee order.

➡️ Sugar-Free Vanilla Protein Latte (hot version) – 230 calories 27g protein.

If you want to go a completely different direction, I also suggest:

➡️ Iced Sugar-Free Vanilla Protein Matcha – 230 calories 27g protein. Perfect if you’re looking to try something out of your traditional coffee.

➡️ Sugar-Free Vanilla Protein Matcha (hot version) – 240 calories 28g protein.

These all pass The Protein Test and offer a lot of flavor. I personally would pair these with one of Starbucks cheese sticks to get an additional 7g of protein to start my day – and I would add a piece of fruit from home, like an apple, to get some fiber as well.

Do these taste like an ultra-sweet coffee treat like a frappuccino? No. Of course not. These are macro-friendly options to traditional coffee orders, not dessert. The cold foam options are more creamy and indulgent but are higher in calories and should be considered a treat.

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@Starbucks just came out with their protein drinks.

There are quite a few options so I grabbed 3 different grande flavors to try:

🍫 Chocolate Cream Protein Cold Brew | 330 calories 19g protein. This a protein dessert, it’s like having Halo Top in terms of nutrients. The taste was way better than the mocha syrup.

🍌 Iced Banana Cream Protein Matcha | 430 calories 24g protein. This again is a protein dessert; however, 430 calories is hard to fit into a diet. The taste was awesome and unique but I’d pass based on nutrition.

🍦 Iced Sugar-Free Vanilla Protein Latte | 200 calories 29g protein. This is a game changer. The idea you can get 29g of protein for 200 calories at Starbucks to start your day or as a midday pick me up. It’s not as creamy or delicious as the other two, but with the combination of macros and taste, you can make this work as regular in your diet.

I didn’t customize these drinks in any way because I wanted to try them as is. I’m definitely going to experiment with the banana cold foam to find a more macro friendly coffee option with that amazing taste.

Have you tried these yet?

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Recipe: High Protein Chicken Salad.

Today I made three servings of a macro-friendly version of traditional chicken salad. Recipes like this make meal prep simple – remember, meal prepping is just cooking in bulk.

Recipe:
🔘 4 cups shredded chicken
🔘 1 cup nonfat Greek yogurt
🔘 1/2 cup light mayonnaise

Base macros per 3 servings: 452 calories 68g protein

I also like to add relish, walnuts, apples, celery, dill, salt, and pepper to taste.

You can eat this on its own or pair it with a high-fiber wrap (like @MissionFoodsUS Carb Balance) or high-fiber bread (like @NaturesOwnBread Keto).

Simple, familiar favorites like this make staying on track easier.

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Warm-Up Sets Explained | Strength Training, Muscle Growth & Fat Loss Tips

Warming up properly is one of the most overlooked parts of training. In this video, I’ll show you exactly how to do warm-up sets for weightlifting, bodybuilding, and strength training so you can lift heavier, stay injury-free, and see better results.

Why warm-up sets are essential for fitness success:
🔘 Increase core body temperature for better performance
🔘 Protect your joints, ligaments, and tendons during heavy lifts
🔘 Activate and “prime” muscles for strength and hypertrophy
🔘 Check in with your body before your working sets

My proven warm-up method:
🔘 1st warm-up: 30–40% of your working weight
🔘 2nd warm-up: 60–70% of your working weight

In this video, you’ll discover:
🔘 How often you need to warm up for lifting sessions
🔘 What to do if you feel pain during a warm-up set
🔘 The best way to program warm-ups for muscle building, fat loss, and overall strength

Whether you want to build muscle, lose weight, increase strength, or improve your overall fitness and physique, warm-up sets are a crucial step to maximize progress and avoid setbacks.

👉 Watch the full video for step-by-step guidance on warming up the right way so you can train harder, recover faster, and reach your fitness goals.

We’re at @JerseyMikes ordering a diet-friendly sandwich:

〰️ Number 7 (Turkey + Swiss)
〰️ White bread
〰️ Swiss
〰️ Extra meat
〰️ No mayo
〰️ No oil

This order is 580 calories, 55g protein – if this is too many calories, you can always order a mini, which is 360 calories, 33g protein.

This is a great option at Jersey Mike’s to keep your diet on the rails.

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Review: @KindlingSnacks Protein Pretzels

Kindling Pretzels don’t quite pass The Protein Test, coming in at 130 calories and 8g of protein per serving, what’s more of the 8g of protein only 2g are bioavailable – but I do appreciate the 2g of fiber.

For comparison, Crisp Power Pretzels clock in at 190 calories with 28g of protein (with 14g being bioavailable) and 10g of fiber, which easily clears The Protein Test. So now the real question is: how do they taste?

Here’s my ranking of Kindling’s flavors:

1️⃣ Honey Mustard
2️⃣ Garlic Parmesan
3️⃣ Dill Pickle

They definitely taste more like traditional pretzels than Crisp Power does, but the macros can’t compete.

Tried them yet? Curious what you think.

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Client’s Full Day of Eating: Ashley M.

On my coaching program, clients share photos of their meals and screenshots of their logs so we can review them together and fine-tune their nutrition for their goals.

Ashley is a busy mom with a demanding career full of travel and client meals – yet she consistently works hard to maintain her physique, and it shows in her daily choices.

Even while traveling, she crushed it: staying under her calorie target while hitting both her protein and fiber goals with 1797 calories, 123g protein, and 47g fiber.

My notes? Minimal. Would I love to see a few more single-ingredient foods? Sure. But here’s the reality: when you’re on the road, the most important thing is finding a way to hit your numbers regardless of the circumstances. And Ashley executed this beautifully.

Amazing job, Ashley!

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Headed to the golden arches at @McDonalds.

Yes, McDonalds.

Real life happens. Sometimes you are in a crunch and need to make it work.

Here’s what I would do:

➡️ Ranch Snack Wrap
➡️ Add a McCrispy Tender
➡️ With a Coke Zero of course

This adds up to around 507 calories with 27g protein.

Obviously this doesn’t pass the Protein Test (10g of protein per every 100 calories) and doesn’t qualify as ‘optimal nutrition’ but I love hacks like these because we are real people with real lives.

I go out to dinner at least once a week and I have impeccable labs, I’m in the top 1% of Vo2 max (cardiovascular conditioning/health), and top 1% of muscle mass. In fact, I’ve created a method that’s helped thousands of people lose weight while living a real life. This method is flexible dieting – 80% of your diet should be single-ingredient foods. But that 20% is for running errands with your kids in the car and realizing ‘damn, I didn’t have lunch today…’

Go to JacobZemer.com to change your life.

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If you’re busy and tired of looking like shit, I’ve got 3 easy airfryer meals for you here at @Costco:

1️⃣ Bubba chicken burgers + high fiber bread + protein chips – I personally like @QuestNutrition chips.
2️⃣ Frozen salmon + veggies – I prefer asparagus or broccoli with my seafood.
3️⃣ Lightly-breaded chicken chunks + @PrimalKitchenFoods dipping sauce – Just make sure it’s 30 calories or less per tablespoon.

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