Heading into @Popeyes for a diet-friendly hack!

Here’s what I ordered:

🔘 5 blackened chicken tenders – 280 cals, 43g protein
🔘 Side of mashed potatoes – 110 cals, 3g protein
🔘 Skip the biscuit!
🔘 All in – 390 cals, 46g protein

If you want to add sauce to your meal, pay attention to the calories in the different flavors. This sweet heat sauce is 40 calories so it would take my total to 430 cals and 46g protein… which STILL passes The Test!

This is a phenomenal option when considering this is fast food… The meal also came with a soda so I opted for a Diet Dr. Pepper because it’s the GOAT of diet sodas🐐

#shorts #popeyes #popeyeshack #fastfood #fastfoodhacks #quickeats #caloriedeficit #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Trying the @Barebells.USA Taste & Rate box.

The box includes 6 different Barebells flavors and a scorecard to keep track of taste, crisp, softness, gooey-ness, and overall score.

Here is my official flavor ranking of the flavors:

1️⃣ Chocolate Dough
2️⃣ Caramel Cashew
3️⃣ Creamy Crisp
4️⃣ Cookies & Cream

In my experience, Barebells are generally most of my clients’ favorite protein bars so you can’t really go wrong here.

🤳🏻Comment down below what your favorite Barebells flavor is.

***I omitted the Salted Peanut Caramel and Caramel Choco bars because they do not pass The Test.

#shorts #proteinbar #highprotein #protein #barebells #trackingmacros #tastetest #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

There is no official definition of what qualifies as a high-protein food.

Around three years ago, I introduced “The Protein Test” on social media. I came up with this simple guideline to help my clients meet their protein needs while staying within their calorie limits.

Here’s how it works with an example using egg whites:

🔘 Each serving contains 5g of protein
🔘 Add a zero to the protein amount: 5g becomes 50
🔘 Check if the product has 50 calories or less per serving
🔘 In this case, egg whites have only 20 calories per serving, so they easily pass The Protein Test

This tool has been helpful for my clients, and I’m happy to see it’s making a positive impact online as well.

#shorts #highprotein #protein #eggwhites #proteinsnacks #highproteindiet #cooking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Best bang for your buck healthy foods at @Costco!

1️⃣ Top sirloin – $7.99/lb
2️⃣ Cage-free egg whites – $10.69/case of 6
3️⃣ Kirkland’s Signature whey protein – $9/lb
4️⃣ Kirkland albacore tuna – $2.37/can

🤳🏻 Comment ‘JZGROCERY’ for access to the Zemer Method: Grocery Guide for more of my favorites.

#shorts #costco #costcofinds #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Bobby is a coaching client on @getverb who has lost 52lbs with me in 6 months and completely transformed his physique and lifestyle. Here are some of his successes from his journey so far:

✅ Lost 52 lbs in 6 months, now entering maintenance
✅ Consistently working out 3x a week
✅ Hitting 8,000 steps daily
✅ Balancing busy dad life with workouts, steps, and nutrition

Here is what Bobby has to say about coaching: “This has been an amazing journey with Jacob and I can’t wait to move onto the next phase and see where we end up. I cannot thank him enough for helping get to where we are today. This would not be possible without his guidance on both nutrition and weight training.”

Link in bio to change your life.

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

Why does restaurant food taste better? Because of butter, sugar and oil. In the case of steak, it’s because of butter. Steak is never tender by itself- it’s not tender unless it’s prepared in a certain manner.

A normal 6oz sirloin steak would have approximately 250 calories. in the case of a steak prepared at a restaurant, it might have 3 to 4 times as many calories. You need to be aware that the food prepared in a restaurant has more calories than you realize. Plan accordingly.

#shorts #steak #steaklovers #sirloinsteak #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #nutrition #performancecoach #personaltrainer #accountabilitycoach #nyctrainer #nycfitnesstrainer #nycfitfam

Summertime and grilling go hand-in-hand.

On this gorgeous day in Westchester, I’m not just sweating through my shirt; I’m also sharing all my expert tips and tricks for diet-friendly grilling.

In this video, I cover everything from lean proteins that pass The Test to buns for your burgers, a quick rundown on condiments, side dishes, drinks, and even dessert.

📌TIMESTAMPS:
0:00 | Intro
0:40 | The Protein Test and lean protein options
4:20 | High protein, fiber-rich buns
5:50 | Condiments
7:50 | Sides at a BBQ
11:30 | Alcohol and beverages
13:48 | Dessert
15:45 | Outro

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@chomps is a decent alternative to the traditional protein bar. There’s no nitrates, sugar, and the sodium is relatively low, especially for a jerky. However, despite passing the test (10g protein per 100 calories), there are more macro-friendly options for protein.

This is still considered a processed bar, but some people may feel more comfortable with this than a traditional protein bar.

#costco #costcobuys #costcofinds #costcohaul #chomps #highproteinsnack #protein #highprotein #sugarfree #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Question from @patdamiano_: How has my philosophy/approach to lifting changed over the years?

After 26 years of weight training and helping thousands of people primarily in their 30s and 40s lose weight, my approach has evolved. Everybody has trigger points – here are some 🔑key insights:

1️⃣ Glutei Medii: Stronger glutei medii prevents knee buckling during squats and leg presses. For some people, knees buckling in isn’t an issue but for general population, I would be weary.

2️⃣ Rotator Cuff: Train and mobilize your rotator cuff regularly to avoid shoulder issues. If you lift seriously, at some point you will probably encounter some degree of shoulder pain as you age.

3️⃣ Hip Flexors: Train your hip flexors to prevent tightness and fatigue. Whether you run, lift heavy, or a combination of either, at some point you will deal with tight hip flexors.

4️⃣ Forearm Extensors: Strengthen these to avoid elbow tendonitis as you age. This won’t guarantee that you won’t experience some form of elbow tendonitis, my other strong recommendation is that you warm-up sufficiently when pressing or pulling with heavy weight. You can also try using straps and/or a thumbless grip when pulling.

#shorts #musclebuilding #gymmotivation #fitnessgoals #liftheavy #trainhard #bodybuilding #strengthtraining #physiquegoals #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

ABOUT JACOB:

I am a personal trainer, speaker and accountability coach based in Westchester, NY. I hold over 12 nationally recognized certifications in the field including: NASM, ISSN, Precision Nutrition, Exos, Equinox, and more. Beyond my 10+ years in the fitness industry, I spend 3,200+ hours each year working with a wide range of clients – from CEOs to ex-athletes.

My science-based coaching methods & accountability help people to exceed their health & fitness goals and unleash their best self. I’ve distilled years of experience and a results-driven methodology down to make it as easy as possible for clients to perform to their true potential.

CONNECT WITH JACOB:
https://www.jacobzemer.com/
https://www.instagram.com/jacobzemer/
https://www.tiktok.com/@jacobzemer

#WorkoutTips #HowTo