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My Food Journal - The Week of August 15th

Nutrition | August 24, 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 endomesomorph (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

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MY TRAINING: HIGH INTENSITY WORKOUT

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TUESDAY

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MY TRAINING: HIGH INTENSITY

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WEDNESDAY

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THURSDAY

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LUNCH – Fresh Salad with Fruit and Herbs and Skirt Steak (FM)

Lunch

MY TRAINING: LOW INTENSITY WORKOUT

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FRIDAY

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MY TRAINING: HIGH INTENSITY WORKOUT

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SATURDAY

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MY TRAINING: HIGH INTENSITY WORKOUT

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SUNDAY

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MY TRAINING: LOW INTENSITY WORKOUT

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Comments Add Comment

  1. private avatar image

    Private Member  | 
    angels camp, ca, usa

    I notice u frequently eat fm even after intense workouts…….I would like to lose belly fat so perhaps that’s the way……..?

    What is the best easiest way to measure body fat percentage?

  2. private avatar image

    Private Member  | 

    I love love love all the amazing workouts and food tips. I’ve recently started drinking the supreme greens drink. I’m not a fan of the flavor. Zuzana, have you ever heard of the brand Amazing Grass Green Superfood? Just curious about your opinion if that’s a good product to use? Thanks for all your hard work you put in for us!

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