How to determine if a food is high in protein.

I talk about The Test constantly in my videos. For a food to be considered an optimal protein source, we want 10% of the calories coming from protein. Simply – if a protein bar is 100 calories, we want protein to be 10g or more. If a cut of steak is 210 calories, we want protein to be 21g or more.

In this video, I review what The Test reviewing process looks like when looking at various meat nutrition labels:

❌Sirloin Steak – 260 calories, 23g protein = does NOT pass the test
✅Top Sirloin – 190 calories, 37g protein = absolutely OBLITERATES the test
❌85/15 Ground Beef – 230 calories, 19g protein = does NOT pass
✅93/7 Ground Turkey – 150 calories, 22g protein = absolutely passes

I feel the need to reiterate: none of these foods are bad! But we need to look at the nutrition labels when determining if a food is optimal for hitting your protein goals while keeping your calories low.

#highprotein #protein #meat #steak #turkey #chicken #highproteindiet #cooking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

3️⃣ steps to perfecting your cable row technique:

1️⃣ Start by fully extending arms and allowing your back to stretch, pulling shoulders down and back, to fully engage your back muscles

2️⃣ Pull handles toward your chest keeping elbows at sides and avoiding leaning back

3️⃣ Control weight as you pull towards body and as you extend your arms, avoid using momentum or jerking motions to isolate back muscles

#liftsmart #cablerow #backworkouts #fitnessmotivation #strengthtraining #fitnessjourney #trainhard #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nyctrainer #nycfitnesstrainer #nycfitfam

🚨My six e-books are now available to buy on my online shop!🚨

📗Zemer Method: Training –
🏋️Learn how to maximize your time in the gym to effectively get the results you desire.

📗Zemer Method: Nutrition –
🥦Take the mystery out of nutrition, and receive clear and actionable steps when it comes to your diet.

📗Zemer Method: Recipe Book –
👨‍🍳60+ nutrient dense recipes to help you create sustainability while achieving your goals and living the life you love.

📗FREE Zemer Method: Healthy Snack Guide –
🍿An overview of my go-to products from protein bars, to macro friendly carb options, to condiments and beyond.

📗Zemer Method: Grocery Guide –
🛒Provides simple and easy options for all food types, and offers suggestions that include high protein animal sources along with high fiber resources.

📗Zemer Method: Restaurant Guide –
🍴Gives you tricks on how to measure food on-the-go, an ‘eat this, not that’ approach, and a guide on consuming alcoholic beverages while in a deficit.

You can buy my guides by going to shop.jacobzemer.com or following the LinkTree in my bio. This has been a labor of love and I’m incredibly excited to finally share it with you all. Hopefully you can take my guides and take your health and wellness goals to the next level!

#ebook #ebooks #freeguide #fitnessguide #caloriesincaloriesout #healthysnacks #nutrition #recipebook #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

The quads are comprised of four different muscles:

1️⃣ Vastus Medialis
2️⃣ Vastus Intermedius
3️⃣ Vastus Lateralis
4️⃣ Rectus Femoris

For well-defined legs, it’s crucial to target each of these four muscles when training.

Compound exercises such as Squats and Leg Presses effectively engage the Vastus muscles, and can be complemented with accessory movements like Walking Lunges.

When specifically activating the rectus femoris, consider incorporating Leg Extensions and Sissy Squats. These exercises, especially when performed with a higher rep range, can intricately target and stimulate the rectus femoris, giving you a more balanced quad workout.

#legday #quads #workoutvids #workoutvideo #strength #gains #training #strengthtraining #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re at Costco buying some of my favorite high-protein breakfast items.

1️⃣ @RedsFoods Egg’Wich
2️⃣ Egg whites
3️⃣ Eggs
4️⃣ @ColumbusMeats turkey bacon
5️⃣ @CatalinaCrunch
6️⃣ @Fairlife nutrition plan
7️⃣ @TheLaughingCowUSA light spreadable cheese
8️⃣ @Fage nonfat greek yogurt
9️⃣ Frozen berries

#costco #costcofinds #costcohaul #highprotein #breakfastideas #healthybreakfast #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: @thelousperduto is a coaching client on @getverb who went through a successful lean bulk with me. Read what the journey looked like for us.

Luciano is an exceptional athlete who is very coachable and dedicated to bettering himself in all aspects of his life. When he came to me he wanted to put on some more muscle mass but he was nervous about increasing food and gaining too much body fat along the way. I assured him that I would not let that happen and we began to increase his food intake. With this, his performance in the gym improved and he put on a sizable amount of muscle mass. He also became more comfortable with the lean bulking process, which can be challenging for many. To finish out Luciano’s time on the program we began a mini cut phase. Luciano has an incredible work ethic and discipline to his craft. I am confident that he will conquer any goal or endeavor he looks to achieve next.

Link in bio and story to change your life.

#myfitnessjourney #fitnesstransformation #transformationjourney #transformationtuesday #tuesdaytransformation #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam