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: Low Intensity Workout

WEDNESDAY

My Training: High Intensity Workout

THURSDAY 

My Training: High Intensity Workout

FRIDAY

Breakfast: Bulletproof coffee (FM)

My Training: High Intensity Workout

*I did not eat the whole plate of nachos by myself. Jesse decided to get out of keto for a few days so that he can too enjoy some of the carbs with me 🙂

SATURDAY 

Lunch: PEACH WITH SIMPLE CHICKEN SALAD AND ALMONDS (FM)

My training: 3 Hour Bike Ride as you could see in my new weekly vlog.

*I did not do another high intensity workout that day, the bike ride was enough.

*We went to a restaurant and had a blast! I ate all three tacos but left the rice and beans on the plate. I had no idea it was included. I also had a skinny margarita cocktail and a straight shot of tequila. And the dessert you see below was split 4 ways so I just had bite out of it and it was satisfying enough. 

SUNDAY

My training: Low Intensity Workout