Jake Zemer, LLC

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Jake Zemer, LLC

Helping driven professionals get in the best shape of their life & prioritize their health.

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10/28/2026

Ranking the most important training variables from worst to best:

🔴 Tempo (A-Tier for beginners / D-Tier for experienced lifters): If you're new to training, controlling your tempo is crucial so you don't get injured. But if you already know what you're doing in the gym, it drops down to D-tier.

🟠 Rest Periods (C-Tier): Resting between sets is very important so you can lift the most weight possible. However, you can manipulate this using strategies like non-synergistic supersets.

🟡 Exercise Selection (B-Tier): Certain exercises are simply going to be better suited for you and your specific body. Rule of thumb: if an exercise hurts while you're doing it, get rid of it.

🟢 Progression (A-Tier): Getting stronger over time and progressing your lifts is key to making real gains.

🟢 Volume & Intensity (A-Tier): I’m an intensity guy. I use a little less volume because I work very intensely during my sets. If you don't like training as intensely, make sure you compensate by doing more volume.

🏆 Adherence (S-Tier): Hands down the most important thing. You MUST consistently go to the gym. A suboptimal plan done consistently will always beat an optimal plan done inconsistently.

Drop a comment with "MUSCLE" below and I'll DM you my free muscle-building cheat sheet! 📥💪

10/27/2026

Most “high protein” foods aren’t.
Protein x 10 should beat the calories. If it doesn’t, it’s not a protein food.
Comment "FLEX" for my free macro calculator.

10/26/2026

I ranked every Quest Protein Chip flavor so you don't have to.

S TIER
Spicy Sweet Chili: Possibly my favorite Quest chip, period. The flavor profile is so complex it doesn't feel like a protein snack.
Buffalo Ranch: My second favorite. The heat plus the creaminess of the ranch gives it a seriously strong flavor, and it's genuinely spicy for a protein chip.

A TIER
Barbecue: A classic barbecue chip with perfect texture. No gimmicks, it just does the job right.

B TIER
Pizza: A strong B. You actually get hints of pepperoni, and it's vastly better than Legendary's pizza flavor.
Sour Cream & Onion: You taste the sour, you taste the creaminess. Just a great all-around chip.

C TIER
Ranch: A good chip overall, but I'm not a ranch-by-itself guy. A little too simple for me.

D TIER
Nacho Cheese: Not a bad chip. This is a relative ranking, and it's simply my least favorite of the lineup.

What's your ranking? Drop it below.

10/25/2026

Want the ultimate guide to keeping your nutrition on track without giving up the things you enjoy? Grab my free healthy snack guide to help you crush your goals, just comment "snack" down below! 👇

Now, let's talk about the important stuff: Diet Soda Tier List. 🥤 Here is how all the major ones actually rank:
S Tier: Diet A&W, Diet Dr. Pepper, and Dr. Pepper Zero Sugar (seriously, Dr. Pepper Zero is in a league of its own)
A Tier: Fresca and Diet Fanta
B Tier: Diet Coke, Diet Cherry Coke, and Diet Mountain Dew
C Tier: Diet Sprite and Diet Pepsi

Agree or disagree with my picks? Drop your go-to in the comments!

10/24/2026

N'dulge protein ice cream bars were kind enough to send a voucher for their product. I was able to collect.

Tested out three of the flavors, and honestly, the macros and flavor profiles just don't deliver. The richer ones hit 160 calories with way too much saturated fat to be a lean source, and none of them come close to passing a proper protein test. Even the lighter 110-calorie options (like the chocolate fudge chip and mint) have a totally lackluster, mediocre taste.

At the end of the day, it's just not worth it. Skip the bars and fire up a Ninja Creami instead, you get 50 grams of protein for around 300 calories, and it actually tastes spectacular. Save your macros for better options!

Comment “Snack” for my free healthy snack guide.

10/23/2026

Can we talk about the death of expertise for a second? People are online just regurgitating stuff they learned from other random accounts.

When it comes to rows, people think variations are redundant, but they target completely different muscles:
👉️ Tucked-elbow rows (like chest-supported or cable rows) target your midback and lats.
👉️ Wide-grip rows (on a TRX, machine, or bent-over) target your upper back, traps, rhomboids, and rear delts.
You can easily do both in one session without any redundancy. Stop blindly following Instagram trends and listen to actual expertise.

Want my free muscle-building guide? Drop the word 'muscle' in the comments and I’ll send it straight to your DMs!

10/22/2026

Comment "SNACK" below and I’ll send over my free Snack Guide!

I ranked 10 protein chips, and only 3 passed The Protein Test.

The Protein Test rule: Protein grams × 10 ≥ Calories.
If a snack fails this test, it's just a regular snack with clever marketing.

The only 3 that passed:
👉️ .power pretzels: 110 cal | 15g protein
👉️ chips: 140 cal | 19g protein
👉️ chips: 160 cal | 20g protein

Chips don't get you lean, hitting your calories, protein, and fiber targets every day does.

10/22/2026

I ranked the most popular fiber supplements from S to D tier, and some of these might surprise you!

👉️ Psyllium Husk (Unranked/Mixed): Super effective for hitting your daily fiber goal, but let's be real—it doesn't taste great and leaves some people feeling gassy.
👉️High Fiber Gummies (B Tier): I use these all the time to stay full during the day. Great for satiety, but not top-notch when it comes to prebiotics.
👉️Beta Glucan (B Tier): Incredible prebiotic value, but the taste is a bit off-putting and there are higher forms per calorie.
👉️Resistant Starch (D Tier): Technically not even a fiber (made from things like green bananas or uncooked potatoes), but worth mentioning because 40 grams a day can make a massive impact on fighting visceral fat.
👉️Sunfiber (S Tier): Absolute winner. Made from hydrolyzed guar gum, it's easy on the stomach, incredible for prebiotics, doesn't cause gas, and helps you feel full.

Want my complete fiber guide? Drop the word guar in the comments below and I’ll send it straight to your DMs for free!

10/21/2026

Let’s talk about the best strategies to build a lagging muscle. When you combine all of these, that’s really when the magic happens:

1️⃣ Identify the right exercises for you and sticking to them. Make sure you find an exercise that isn't painful and that you find to be very effective. You don't want to get done with the set and be like, "Ugh, I kind of felt that." You really want to know that it's working your muscle.
2️⃣ Train that muscle every 48 to 96 hours, depending on what split you're using. So, you want to be training the muscle at least twice a week.
3️⃣ Progress your lifts. You want to track how much weight you're doing on each of those exercises, and over time, make sure that you're lifting more weight.
4️⃣ Maintain the integrity of those lifts as you progress them. As you get stronger and you're lifting more weight, there's a tendency to break down in form. Don't allow that to happen.
5️⃣ Prioritize that muscle. You want to start the session with that given muscle.

👇 If you want my complete muscle building guide, comment MUSCLE down below and I’ll send it to you for free to your DMs!

10/20/2026

Staying on track with your nutrition during client dinners comes down to a clear plan executed early:
1️⃣ Pre-Select & Log - Decide on your meal in the car and log it before you even sit down.
2️⃣ Account for Hidden Oils & Butter - Add an extra 100 calories to cover the fats restaurants cook with that aren't on the menu.
3️⃣ Set Bread Boundaries -Make a single decision about bread before it reaches the table, rather than negotiating piece by piece.

Plan ahead so the menu doesn't dictate your results.

What’s your go-to strategy for staying on track when eating out with clients?
Drop it in the comments below!

Address

1260 Boston Post Rd
Larchmont, NY
10538

Website

http://jacobzemer.com/

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