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My Food Journal - The Week of August 8th
Nutrition | August 15, 2016
I did my best to keep a good record of what I ate for the past week. I did not try to make the photos pretty (sorry for that), I just snapped a quick shot to document my own diet.
You can still use my own Food Journal as a template for your own weekly meal plan, but I really suggest you eat according to your own body-type.
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 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.
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
WEM – Workout earned meal, or a meal you should earn with your 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
My Training: High Intensity Workout
TUESDAY
My Training: High Intensity Workout
WEDNESDAY
My Training: Low Intensity Workout
THURSDAY
My Training: High Intensity Workout
Dinner: Fajitas, chips, salsa and guacamole in Mexican restaurant
FRIDAY
My Training: High Intensity Workout
*I didn’t do anything to earn this cocktail, but I have no regrets 🙂
SATURDAY
My Training: Just a lot of manual work, but not an actual workout
SUNDAY
My Training: High Intensity Workout & Manual work
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Private Member |
Thanks for posting. I really appreciate it.
Private Member |
newark, de, usa
All these dishes look delicious! I love the clever usage of the peaches
Private Member |
Thanks for posting zuzka, I bet it can be a hassel but we appreciate it 🙂
Private Member |
Hi Zuzka,
I personally don’t like coffee, what could be a substitute in this case, during my breakfast?
Thanks a lot.
Private Member |
rome, italy
gree tea is a very good alternative
Private Member |
Thanks!
I’ve seen your post and totally doing it! I’ve been having tea since then, and it adds a lot to my day.
Thanks!!!
Private Member |
sydney, aus
How do you maintain your muscle mass with such little protien and calories. I would be starving and unable to concentrate on my work on this type of diet being a mesomorph as well. How do you do it?
Private Member |
md, usa
Like Jess, who posted above, Zuzka, I am also wondering how you maintain such muscle mass without eating a lot of carbs and really without eating a whole lot? I love your food journal entries and appreciate you sharing those with us. I love following you and each morning look forward to what you post for the day. I have the same body type as you, a mesomorph, and I watch very closely to what I put in my body. I don’t take days off my training either but I can’t seem to get toned/muscular like you, Zuzka. Any thoughts?? Would it be my form when training? I am conscious of my form best I can while doing your workouts..
Private Member |
Hi, Maria, I often wonder the same thoughts that others have had about maintaining muscle mass with such a low calorie intake. Very rarely would someone be categorized as a pure Ectomorph/Mesomorph/Endomorph. I would have to say I’m all three, but favor the Ectomorph the most, but appears as Mesomorph with some Ectomorph aesthetics. I actually have started seeing a RD/PT for the past month due to my frustrations of working out consistently for the past 4-5 years and not having the “cut” look that Zuzka has. Everyone’s body works differently, so try not to compare yourself exactly with her. From what I gathered from starting my program, I had been dealing with metabolic damage. I am progressing through phases of bulking and cutting (I am sure you have heard of this before). Right now, I am bulking. Unfortunately, I have also had to get a gym membership and do the traditional lifting routines 60 minutes a day, 6 days a week, with 3 days of cardio. This is set up specifically for me because of how my body operates. The cardio was cut down for me simply because my body just burns through my muscle. I did my weigh in Saturday since that is the day I get my personal training in, and I have gained 4 pounds in muscle since starting (1lb a week). I have not gained any extra fat, but I have noticed my muscles are looking more toned. I also have my macros and calories catered to my needs. I can tell you now that I am eating 1800 a day (started off at 1500 and that was so hard because I was at the most 1100 a day) and that was the biggest challenge of all, because I tried to follow Zuzka and ate so little. I hated doing this program at first, because I LOVE Zuzka’s workouts, but I think maybe if you do not mind investing, you may want to consider seeing an RD/PT, as well. I am a form Nazi, so I guarantee you that your form is just fine, lol. 🙂 Maybe try making a “MyFitnessPal” account and just log in what you have been eating a day just to see how your macros are sitting. I have to do this now, as well, which I use to HATE, but it did open my eyes to see how I little I was eating. I hope this information has helped you in some way!
Private Member |
Jess & Maria, I’ve been wondering (and posting) the same a while back ago, as one needs 2gr of protein per kg in order to build muscle…and 1,5gr for maintenance…
I’m an ectomorph though,and eating I would say 3 times more (..ok,breastfeeding is eating up lot of calories…)
In the past 2 months of regular work out (skipped 3-4 days max) I got a bit more toned (barely visible) but getting muscles is extremely difficult for me. I guess progressive workouts (with gradually increasing weights) would do the trick but I lack the equipment or time for gym.
Private Member |
Hi Zuzka, can you share your recipe for low carb chocolate with pecans? Thanks, Karolina
Private Member |
Hi Karolka – I’m pretty sure it’s this recipe with pecans instead of almonds. This chocolate bar is one of my favorites…it’s sooooo good.
https://zuzkalight.com/nutrition/peanut-butter-chocolate-bar-fm/
Private Member |
mexicali, baja california, méxico
HI ZUZKA! OMG I LOVE WHAT YOU ATE.. I BELIEVE IM A MESOMORPH AS WELL, CAUSE I GAIN MUSCLE VERY QUICKLY.. I GAIN WEIGHT AND LOSE WEIGHT VERY EASILY.. AND I GET AWAY WITH EATING CARBS BETTER THAN OTHER FRIENDS I HAVE REALIZED.. SO, MY QUESTION IS.. I SEE YOU EAT QUITE A BIT OF PROTEIN.. FOR EXAMPLE THAT YUMMY BURGER.. I WOULDVE EATEN THE BEEF PATTIE WITH THE CHEESE, BUT NOT THE EGG.. DID YOU USED THAT FOR THE EXTRA PROTEIN? OR FATS.. HOW DO YOU KNOW, WHEN IT’S ENOUGH PROTEIN IN A MEAL? I KNOW ITS A PALM SIZE, BUT HOW DID YOU FIGURE OUT YOU COULD ADD AN EGG AS WELL.. SORRY IF IM OVERTHINKING IM JUST CURIOUS.. THANKS!