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My Food Journal - The Week of November 1st
Nutrition | November 08, 2016
READ THIS PLEASE:
Most of the questions I get in the comments, are already answered in my Nutrition Guide and in the info below, so please take your time to read thoroughly.
This is not a meal plan for you guys. Keep that in mind.
You can use my Food Journal as a template for your own weekly meal plan, but I really suggest you eat according to your own body-type and goals (fat-loss, weight loss, or muscle gain).
I’m a mesomorph – athletic and muscular so I don’t have to always earn my carbs with a workout although I like doing that anyways because I tent to gain weight and easily.
If you’re an endomorph – your body stores more fat and your goal is to get leaner or lose weight. You should definitely earn your carbs with a workout.
If you’re ectomorph – skinny, with very little muscle mass, then you don’t need to earn your carbs with a workout as long as those carbs come from natural sources like rice, potatoes, quinoa, whole grains, etc. (junk food and simple sugar is bad for everyone, even skinny people)
We should all exercise daily and avoid added sugar and junk food if we want to stay healthy and strong. If you do want to eat sugar and junk here and there, then at least earn it with your workout even if you’re naturally skinny. It will help you avoid lifestyle diseases such as diabetes.
Nutrition Guide with more info here.
FM – Free meal that you can eat at any time of the day regardless of your body type. These meals are low in carbs and sugar.
WEM – Workout earned meal, or a meal you should earn with your high intensity training if you’re either an endomorph or an endo–mesomorph (athletic person who gains weight easily).
DRINK A LOT OF WATER! I have a 800ml glass bottle that I refill 3x a day to make sure I drink about 2,5l of water every day. If you’re having a trouble to drink plain water, you can always flavor it with fresh lemon juice.
These are my supplements: Supreme greens, glucosamine, essential fatty acids, and my pre-workout protein blend with a natural fat burner.
MONDAY
HIGH INTENSITY TRAINING
SNACK. AN ORANGE.
* I HAD SOME SNACKS AFTER THE DINNER- AN APPLE AND HOT COCOA WITH ALMOND MILK
TUESDAY
HIGH INTENSITY TRAINING
*I HAD A HALF PINT OF HALO ICECREAM WHICH IS AN (FM)
WEDNESDAY
STRETCH & TONE WORKOUT
*I HAD THE OTHER HALF OF MY HALO ICE CREAM (FM)
THURSDAY
HIGH INTENSITY TRAINING
*I HAD A HOME MADE SUGAR FREE FROZEN DESSERT OUT OF BLUEBERRIES, CHOCOLATE WHEY PROTEIN AND ALMOND MILK.
FRIDAY
HIGH INTENSITY TRAINING + BONUS WORKOUT
* I HAD A GLASS OF RED WINE. OK I HAD TWO.. AND SOME CHIPS, BUT ONLY BECAUSE I DID TWO WORKOUTS AND I DESERVED IT.
SATURDAY
HIGH INTENSITY TRAINING
*GLASS OF RED WINE AFTER DINNER, AND AN ORANGE.
SUNDAY
STRETCH & TONE WORKOUT
*GLASS OF RED WINE, AND AN APPLE AFTER DINNER
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Private Member |
How long after your bullet proof coffee and “dessert” so you wait to workout?
Private Member |
massachusetts, united states
do you have a recipe for your butternut squash soup and chix breast? and maybe your chix apple salad, yum,
thank you for this info, and all the recipes you post!
Private Member |
belgrade, serbia
fruit of the week: apples!
Private Member |
eagle mountain, ut, usa
It seems you follow a modified Bulletproof diet, but with more carbs, though still low, which is working for you clearly. Do you work out early afternoon as Dave Asprey has suggested doing so after a “fast” the first part of the day, or does that time just fit in your schedule best? His study makes sense on paper but is not realistic for most people.
Private Member |
lake tahoe, nv, usa
I don’t stress the time of the day of when to workout. Whenever I have time. The bulletproof coffee is the only thing I borrowed from his diet.
Private Member |
austin, texas
Question, is honey mustard okay on a salad? Also Tuna and Mayo?
Private Member |
Hi Zuzka! I just discovered your food journals. How exciting! I’m actually embarking on creating a 6-week periodization training program as well as a 6-week diet designed for my own needs. Although I love your meal plans and have purchased all of them they are not, of course, a perfect match for me. I love the concept! I want to do basically the same exercises for 6 weeks and measure my progress by increasing the weight, reps and speed. I chose my favorite foods and eat basically the same thing for 6-weeks and then do all my favorite exercises. My favorite fit slide and legs like a dancer is, of course, in the mix! I got a favorite heartbreaker body, too. I’m trying to hit all the muscle groups and get my macro and micronutients in. Like you’ve said, if you eat the same things all the time it takes out the guess work. Due to a work-related injury I need to tailor my exercise plan to meet my own needs. Your gym has tons of exercise combos that fill me with delight. Your 5 minute workouts are filled with favorites. I love to design much like yourself and I love sewing. I hope you continue to sew and design your line. It would be dreamy if you could open up tutorials for us!! You are such a great teacher and I love your line so much. Hopefully we can talk about it in a zoom chat. Anyway, I’m studying your food journals. The turkey, sweet potato, pistachio dressing is one of my favorite recipes.