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My Food Journal - The Week of August 1st
Nutrition | August 08, 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: 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
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Private Member |
tx
Do you use any mayo on the chicken salad with peaches?
Private Member |
You eat so little!!How many calories have you a day??
Private Member |
lake tahoe, nv, usa
I don’t count calories. A good portion of my foods come from good fats and fats tent to be dense in calories so even tho my portions look small, the calories are sufficient.
Private Member |
Z, where is the chicken salad recipe? I have looked through the recipes and index and can’t find it. Thanks!
Private Member |
north carolina, stinacon@gmail.com
Zuzka, I have a question about Bulletproof coffee… do you only have it when you are about to work out and before you eat? Or do you/can a person have it at any time of day even if you’re not about to work out? I’ve read that people tend to drink bulletproof coffee as part of intermittent fasting. But I think it’s delicious and sometimes want it even if I’ve already had breakfast or if I’m not working out till after I eat. Thanks!
Private Member |
lodz, poland
Hello Zu! 🙂 Did you make this delicious popsicles by yourself? Looks soooo yummy :)))
Private Member |
holland, pa
Z, thanks as always for sharing. I’d love to hear your thoughts in two things, IF (intermittent fasting) and also IIFYM (if it fits your macros). Have you ever tried either of these methods? I’ve been a Z gym member for a while and never miss a day, I love it! But where I still struggle is with nutrition. I am finding it so hard to find what works for my body. Anyway, would love to hear you thoughts 😊
Private Member |
Private Member |
lake tahoe, nv, usa
Hi Holly, you can read all about how to eat for your body type here. It all depends on where you’re at now and what your goal is.
Private Member |
For some reason the hardest element I think for me to figure out is how much healthy fat to include in my meals. I know it says “thumb size” in the article, but for some fats (like avocado, seeds, or nuts) it seems like that is a very small amount. I also would assume that for items like coconut oil or olive oil that would be1 tbsp?
Anyone have any advice or opinions on determining healthy fats? Thanks everyone and have a wonderful workout today!!
Private Member |
holland, pa
Thanks Z! 😊
Private Member |
brussels, belgium
Zuzka, thanks for sharing! I am so impressed with your diet, especially your portion control. I eat really healthy myself and mostly low carb but I have a hard time with portion control/always wanting to eat fruit or “healthy” dessert… and I think I probably end up eating more food than I need a lot of the time. I would really REALLY appreciate some tips on how to cut back on portions. I know by heart the standard portion sizes (palm of your hand for meat, size of your thumb for fat, etc), but I have a very hard time sticking to it… I always want seconds and always seem to lose control at one point in the day, usually the evening. I would so appreciate some tips for how to change portion habits and make it stick… what are your best tips for self control regarding portions?
Private Member |
tavares, fl, usa
@CAROLINESFEAST: Zuzka did a YouTube video about late night snacking that is quite entertaining, at the same time she gives some great examples of evening healthy snacks. If you look at her YouTube channel, you should be able to find it pretty easy. Hope that helps a little bit.
Private Member |
Hey Zuzka,
I noticed you don’t eat that much protein — is there a reason for this? I feel like I way over consume protein :/
Private Member |
usa
The chicken salad on the peaches looks so yummy. I have fresh local peaches and I’m going to make those tomorrow for dinner with a green salad. Just wanted to say, Zuzka, you inspire me so much to eat healthy consistently. My husband and I have always eaten pretty healthy but in the past few months we have stepped it up to the max of eating super healthy meals, snacks and beverages. We don’t like much processed food anymore. We even ate really healthy on our beach vacation last weekend. 🙂
Oh, I forgot to mention, that I’ve started drinking bulletproof coffee with chicory. I never cared for coffee much but I really like this stuff. The coffee with chicory gives me amazing energy.
Private Member |
Hey Zuzka! Thank you for sharing! I have noticed you completely removed any kind of yogurt from your diet. Even before in one of your videos you had Greek yogurt. Did you changed your mind about it! Would it be FM or WEM? Thank you!