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FM and WEM recipes
Nutrition | January 28, 2015
I’m sure you’ve already noticed the (FM) or (WEM) next to each one of my recipes. It helps me to stay on track with my healthy lifestyle and if you decide to adopt my method, it will help you as well. I am Precision Nutrition certified and have been following the control carb diet for well over 6 years myself. It keeps me lean, full of energy, and strong for my workouts and day to day activities. I divide my meals into 2 major categories:
1. FM
Free Meal – these type of meals are low in carbs, mostly based around veggies, protein, and healthy fats. You can pick any of my FM recipes and enjoy them at any time of any day.
Fruit low in GI such as berries, apples, pears, kiwi, grapefruit, tangerines, oranges, cherries, peaches and apricots are ok to have in moderation. 1 portion = 1 cupped hand for one meal.
If you bake with almond or coconut flour instead of regular flour, you can still enjoy many delicious baked goods including bread, pizza, pasta, muffins, cupcakes, and even pumpkin pies or sugar free chocolate cakes.
Use erythritol or stevia as a sugar substitute. You can also use a little amount of agave when baking and still have it be an FM.
FM/WEM
Boiled potatoes do not raise your blood sugar levels as much and can help with weight loss. Reheated boiled potatoes are even better! The same with legumes. Yes they are high in carbs, but they both contain a fair amount of fiber and don’t rank high on the glycemic index. There are a few other whole foods that could be in this category, but that also depends on your own diet your personal carb tolerance.
2. WEM
Workout Earned Meals are those that I have to earn with my workout. I used to follow the classic 2-3 post workout hour window, but recent research shows that carb timing is not as important as the total amount of carbs we eat over the course of the entire day. Since starchy carbs can slow down your fat loss efforts, I suggest you include them on your high intensity workout days.
Whole grains, potatoes (baked or fried), sweet potatoes (baked or fried), pasta, rice, quinoa, legumes, oats, wheat, bread, chocolate and other sweets, fruit high in sugar such as bananas, mango, pineapple and other exotic fruits. In other words, if I don’t do my workout, I don’t have these type of meals.
Here are some benefits of low carb diets:
1. It’s the most effective treatment known against metabolic syndrome
2. Reduced insulin and blood sugar levels with a major improvement in Type 2 Diabetes.
3. Increased levels of HDL – the good cholesterol.
4. More of the fat loss comes from the abdominal cavity.
Having a lot of visceral fat that tends to lodge in that area and around your organs can be the major cause of inflammation, insulin resistance, and a leading driver of the metabolic dysfunction that is so common in western society.
5. Effective way to reduce blood pressure.
Hypertension (high blood pressure) is an important risk factor in diseases that include stroke, kidney failure, heart disease, etc.
6. Easier weight loss, however you can’t look at this as a diet, but a lifestyle. I’ve kept myself fit and lean for the past 8 years because I’ve been consistent with my eating habits and my training that tie together.
Here are some examples of my Go-To FM recipes:
Here are some examples of my Go-To WEM recipes:
Private Member |
kraków, poland
How mach I can eat WEM after workout? Сan this be a 1/2 banana with peanut butter, oatmeal with dried fruit and scrambled eggs from two eggs? And I take whey protein after workout (20 gram protein). This very much or how I can understand, where I do not go to far?
Thank you, Zuzka, for all your proceedings! 🙂
Private Member |
ventura, ca, usa
Hi! i’m new to this site and need to start from the beginning as far as Zuzka’s nutrition eating plan. Is there a beginning guide? I’m learning alot from reading the postings but need a bit more explanation as far as how many calories, carbs, etc for a day. I just started doing the daily workouts and love them so far, but I’m just not sure what the right way to eat is along with the workouts, and rest of the day. I need to loose somewhere around 20lbs that I have gained over the past few years.
Thank you.
Private Member |
lake tahoe, nv, usa
Hi Anne, everything you need to know about nutrition is in the Nutrition Guide – go through every post in the guide. There’s six of them right at the top of the page. Everything from calories, portion sizes, timing, etc. is explained there.
Private Member |
bella vista, ar, us
Hi Zuzka!
Do you think it’s possible to add either WEM or FM next to the workout you post for each day if either applies? Or like a quick suggestion say “higher carb day” “lower carb day” You looked fit and amazing before, but wow, it’s like you moved to another mega level of “cut”. You are just an amazing inspiration! Thanks for keeping us Warriors motivated!
Private Member |
bella vista, ar, us
Hi Zuzka!
Disregard my question earlier about WEM and FM postings. I read through all the comments from above and now I have a clear understanding of WEM and FM. Basically it’s best to eat my carbs after a workout! Got it!
Private Member |
Hi Zuzka
I followed you about a year ago then stopped, fell off the wagon. Out of shape but will get there. I’m back and happy to see the changes to YOUR site. Love them. Question? What would be considered low enough GI # for FM??
Private Member |
Hi Zuzka!
I do your workouts daily and I’m really happy that I stay consistent. But I have a problem with diet. It’s not about that I eat bad things:) My only problem is to cook something different. Because I’m really tired of eating meat and veggies. I was thinking about omelettes! According to your article I can eat bananas only 2 hours after training? But my training is at 6 p.m. Can I eat an omelette made with banana at 7 p.m.? It’s not too late? I’ve tried that recipe: 1 banana, 1 scoop of chocolate flavour whey, 1 teaspoon of cocoa powder and 1 egg. What do you think? Can I hipothetically eat it every day if I want to???
Maybe you have your own recipe??:)
Private Member |
lake tahoe, nv, usa
You can eat your omelette at the evening if it’s earned by a workout. And you can have it every day. Check out my recipes in the Nutrition category, I have plenty of them 🙂
Private Member |
Thank you very much!! Tomorrow after workout I’ll have an omelette!!!:) Thank you for your support. Whithout you it would be hard. Have a great week:*
Private Member |
dallas, texas, usa
Hi Zuzka- I followed you for several years on youtube. Bought your dvd sets. Fell off the wagon with emergency gallbladder surgery (2013), emergency appendectomy (2014) and divorce (2015). Looking to lean up and just signed up for your zgym. So proud of how far you have come and looking forward to getting back to the best shape of my life again! Studying the website right now. Nursing an injured left foot, so I will be modifying like crazy! I’m glad to be back!
Private Member |
lake tahoe, nv, usa
Wow, you had a crazy few years as well 🙂 Glad to have you back!
Private Member |
dallas, texas, usa
Thank you, Zuzka.
Here is the craziest, latest update: I was experiencing excruciating pain below my sternum this past Sunday night. Drove myself to the emergency room, after xray, bloodwork & cat scan was diagnosed with acute pancreatitis. They admitted me to the hospital, did more bloodwork, mri; no food, only IV flushing my system. Liquid diet today ….they are hoping to discharge me tomorrow.
The most absurd part? I eat a pretty healthy diet. I am not sure what’s going on. The doctors & nurses could not understand why my pain stopped. They gave me no pain killers- the only pain I had was the initial pain when I showed up, lasting about 1.5 hrs- and no anti biotics, only saline flush! They are not sure why my high numbers on bloodwork increased again and in later bloodwork, dropped. They kept saying I was atypical on most counts.
You would be proud of me though, the second day (today), I found out I was allowed to walk so I have walked 2 30minute circuits pushing my IV rack around all around the 4th floor in my hospital gown!!! I’m still trying to be a Z warrior, in spite of this setback!
I will be modifying those workouts like crazy!!!!! I guess I will start with the beginner series 🙂 !
((hugs))
Private Member |
lake tahoe, nv, usa
I think that sometimes we can encounter things we just can’t explain for whatever reason. Maybe we have someone watching after us, who knows. Keeping a good attitude about everything is the best we can do 🙂 I’m glad you’re such a fighter
Private Member |
Hi, What should I eat before workout in the morning?
Private Member |
lake tahoe, nv, usa
Any FM or I can really recommend Bullet Proof Coffee – 1 tbsp unsalted butter (grass fed if possible) + 1 tbsp coconut oil – add it to a blender with a cop of freshly brewed coffee and mix it at a high speed so that you create a nice foam on top. It’s delicious and when you pour the coffee into a cup, you can sprinkle a little bit of cinnamon on top. It will boost your metabolism and give you a lot of energy for your workout without making you feel heavy.
Private Member |
Hi, if I eat some carbs after workout it can not cause that growth hormone ceases to excrate because of increased insulin? Same for testosterone. What are you saying on eat portion of carbs 1 times a per day such last part o dinner? Because of replenish glycogen. But at least 3 hour before sleeping. And, before and after workout do not eat carbs.
PS: Thank you for your help in all areas.
PS.2.: Sorry for my English if there are errors.:)
Private Member |
bath, somerset, united kingdom
Zuzka, a question on the Workout earned meals; would a 5 minute workout be efficient or a 100 or 2 KB Swings or do you mean a full on kicked your ass to the ground and you can just about crawl to your carbs kinda workout?
Big love ♡
Private Member |
Hi Zuzka!I found a recipe in a check website.The Google translate it Says it is Fitness recipe.But this didnt translate all words so I éven dont know what the ingredigents need.Can u translate it and Tell is it Fitness recipe or not
Thanks
Suroviny
Budeme potřebovat:
200 godtučněný tvaroh
1 ksvejce
1 ksjablko (cca 120 g)
1 lžícemed
Vytisknout
Postup přípravy
2,5 z 5
Jablko pomocí mixéru rozmixujeme na dřeň, přidáme vajíčko, med, tvaroh a vše důkladně promícháme.
Připravíme si formičky nebo jednu formu, do které navrstvíme připravenou hmotu.
Mikrovlnku zapneme na 7 minut na maximální výkon a koláček je hotový.
Zdroj: Vk
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