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My Food Journal - The Week of April 25th
Nutrition | May 01, 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.
I’m someone that doesn’t eat veggies with every single meal, so I supplement with supreme greens almost daily. Jesse pours me a shot of glucosamine every morning because he want’s me to have healthy joints like his uncle who’s 80 years old and still goes skiing – that’s apparently because he takes glucosamine daily 🙂 Isn’t that sweet? I take the essential fatty acids quite often as well to maintain good balance of omega 3 and omega 6 fatty acids, and I absolutely love my pre-workout drink.
Monday
Breakfast: Coffee & home made chocolate bar (FM)
Lunch: Spinach apple salad (FM)
MyPre-workout drink
Training: High Intensity Workout
Dinner: Baked Chicken Thigh with Orzo Salad (WEM)
Tuesday:
Breakfast: Bullet-proof coffee (FM)
Training: High intensity training
Lunch: Baked Chicken Thigh with Orzo Salad (WEM)
Snack: Apple
Dinner: Thai Chicken Salad (FM)
Wednesday
Breakfast: Coffee & Coconut Cashew Bar (FM)
*I will have this no bake semi sweet bars recipe for you soon
Lunch: Thai Chicken Salad (FM) leftovers
My Pre-workout drink
Training: Low intensity workout
Dinner: Broccoli Cream Chicken Pot Pie (FM)
*recipe is coming soon.
Late night snack: Halo Ice Cream 1/2 pint (FM)
*This is my favorite ice cream. It’s so good, low in calories, zero sugar and high in protein.
Thursday
Breakfast: Coffee & Coconut Cashew Bar (FM)
Lunch: Broccoli Cream Chicken Pot Pie (FM)
*I know, this doesn’t look as appetizing. It’s because Jesse ate all of the crust the night before so I had only leftovers of the broccoli cream with chicken 🙂 It was still very delicious.
My Pre-workout drink
My Training: High Intensity Workout
Dinner: Orzo salad (WEM)
*leftovers
Late night snack: Halo Ice Cream 1/2 pint (FM)
Friday
Breakfast: Coffee & Coconut Cashew Bar (FM)
Lunch: Just plenty of water and my pre-workout protein supplement.
*I knew we were going out for dinner and that we’re going to eat plenty then, so I did some intermittent fasting.
My training: 5 Minute workout
Dinner: Jesse took me and our friends for my birthday to Providence restaurant on Melrose. I’ve never had a better food experience in my life. What a treat. They brought us about 12 different plates from appetizers to desserts and every plate was paired with delicious wine. Most of the dishes were based around seafood. The cigars you see on the picture is actually ground beef rolled in some crunchy paper thin deliciousness and right below is a caviar with golden flakes.
Saturday
Breakfast: Coffee & Coffee Cake (WEM)
*I did not earn this breakfast. We slept in, and had this delicious coffee cake that we got in the Providence restaurant the night before. I don’t mind breaking my own rules on special occasions.
Lunch: Four & 20 comfort food (WEM)
*Breaking the rules. No workout, just tons of comfort food 🙂
Dinner: Leftovers from lunch and some Halo ice cream (WEM)
Sunday
Breakfast: Coffee & Coconut Cashew Bar (FM)
Snack #1: Berry Smoothie (FM)
My Training: Low Intensity Workout
Snack #2: Apple and 2 tbsp Peanut Butter
Dinner: Beef burger with kale and brussels sprouts salad (FM) – I didn’t eat the bread
I also had a Moscow Mule with the dinner…
*This is the end of my birthday weekend. We did nothing but ate, drank and slept the whole weekend and it was amazing. I couldn’t go like this any longer though. Now back to work, exercise and healthy eating habits.
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Private Member |
It is nice sometimes to comfort ourselves and have no guilt about it ! Looks like you really enjoyed it, so it is the most important…
I wish you Happy Birthday lately but still my thoughts are for you
Love
Private Member |
Coconut cashew bar looks delicious! Looking forward to the recipe and glad you had such a nice birthday weekend !
Private Member |
Z whern is your pre workout available?
Private Member |
lake tahoe, nv, usa
We don’t have a firm date yet, but it’s so close!!! 🙂
Private Member |
Patiently waiting!!!!!
Private Member |
So glad you had an enjoyable and memorable birthday weekend! Thanks for keeping it real:-)
Private Member |
Do you use intermittent fasting always when you know your going out? You just go all day after breakfast with nothing but water? Thanks:-)
Private Member |
lake tahoe, nv, usa
No not always. I usually plan to do my workout 2 hours before we go out instead of fasting. This week was really busy for me so part of that was playing a role in my fasting.
Private Member |
pa, usa
Hi! If you are interested in intermittent fasting, I would suggest brad pilon’s ebook, Eat. stop. Eat. It’s not a fast if you have a protein supplement. Only zero calorie beverages. He recommends two, 24-hour fasts per week. I saw posts last time this was mentioned saying you can’t work out on a fast, but this is also not true. Some of my best workouts are close to the end of a fast, somewhere around the 18 hour mark.
Private Member |
Hi April! Have you tried it by yourself on regular basis? And if yes, have you notice any changes? 2 fasting days is hard to do though. And -personally- it s not that much due to hunger but the fact that I m gonna miss food.. I like eating actually and skipping breakfast it doesn’t make me very happy.:) So, bulletproof coffee or lemon juice breaks also the fast right?
Private Member |
pa, usa
Hi Sofia ! Yes I have been fasting for quite a while, but took a break from it for awhile and now back on for the last 8 weeks. I have noticed very significant changes. I lost 8 pounds in 7 weeks. I also cut calories to 30% deficit per day. Brad states that you should only fast 2x per week if you are more than 20% body fat and I am only 17 so I need to go down to 1 fast. He lists body measurements etc to help you determine where to be as a guide. You can start with a 12-15 hr and build up. I am helping my sister and that’s what she did. I begin my fasts at 6pm. So if you can hold off on breakfast till 9, you have a 15hr fast!! Then build up from there. It’s very enlightening in terms of what we think is “hunger” and like you said, just wanting to eat. I LOVE food!! This allows me to eat the sweets I love and still stay in shape and even lose a few pounds. I’m a huge advocate !
Private Member |
Hi April! Thanks for your answer! If you are only 17% fat, you don’t have to fast at all! No? Where do you aim at? I m more than 20%, but if I manage to do it for a week in a row I would be very proud of myself! 😛 for me the most difficult thing is at night, when I come back home after work and I have to prepare my lunch for the next day to take it with me.. 5 out of 7 days I can’t resist the temptation of not eating. That’s why I prefer not to make many portions, like Z.does for breakfast, cos i eat the all at night. So intermediate fasting is my goal, which is always postponed “for tomorrow”..
Private Member |
pa, usa
Eating at night is my problem too! I am trying to get to 15% fat which means I need to gain muscle. Fasting helps me control my overall caloric intake for the week and also has many health benefits, including longevity. Let me know if you try it!
Private Member |
caseyville, illinois
I read his book years ago. I am going to look him up again. So, do you follow a certain way of eating during the rest of the week when not doing the 24 hour fasts? You say you eat sweets and i like a little guilt free eating. I have tried this before and not eating does not bother me actually since i can drink lots of water and calorie free beverages.
Private Member |
pa, usa
Hi Tracy! You probably remember the book says just eat responsibly the days you aren’t fasting. That’s what I try to follow. Just moderation and clean eating. That said (lol), I allow myself treats too. have been counting calories to give myself an idea of what I typically take in and expend. What an eye opener!! It is no wonder I had gained in the last six months. I’ve added more cardio and weight training and cut back on high calorie foods a lot. If I want a treat like a tv snack, I just budget for it calorically. I feel great!
Private Member |
caseyville, illinois
Thanks April!!
Private Member |
Where can we find your supplements? Are they available for purchase yet?
Private Member |
lake tahoe, nv, usa
It will be available here on my website. We’re putting together the online store. We’re only couple weeks away from launch.
Private Member |
Sweet! Can’t wait 🙂
Private Member |
Please consider posting to your Australian fans 😊😊😊😊😊
Private Member |
italy, italy
wowww!!….sorry for delay Zuzka…happy happy happy birthday..stay beauty!..smooch
Private Member |
airdrie, ab, canada
It’s great to see that you sometimes break the rules but what’s important is you go right back to healthy habits. This is why I love the food journals. It shows that it’s ok to indulge once in a while if you’re working out and eating healthy most of the time.
Private Member |
québec, canada
Exactly! We must simply not fall in a vicious cercle by not being able to bounce back after indulging. I must admit I have a lot of difficulty with bouncing back and returning to healthy habits after a couple of days of treats.
Private Member |
holland, pa
Very glad you enjoyed your birthday!!!
Private Member |
tulsa, ok
Nice to see you break the rules : ). Sounds like you had an awesome weekend. Reset buttons are so refreshing! Thanks for sharing as always!