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My Food Journal - The Week of August 22nd
Nutrition | August 31, 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
* I DID MY HIGH INTENSITY WORKOUT
TUESDAY
* I DID MY HIGH INTENSITY WORKOUT
WEDNESDAY
* I DID MY STRETCH & TONE WORKOUT
THURSDAY
* I DID MY HIGH INTENSITY WORKOUT
FRIDAY
* I DID MY HIGH INTENSITY WORKOUT
*I DID THE ADDITIONAL 5 MINUTE BONUS WORKOUT. I FELT HUNGRY SO I ORDERD ALL THIS FOOD FOR DINNER BUT COULDN’T EAT IT ALL – THAT’S WHAT HAPPENS WHEN YOU EAT SLOW. I HAD HALF THE AMOUNT OF THE DUMPLINGS AND ABOUT 3/4 OF THE CHICKEN WRAPS.
* I HAD A GLASS OF SAUVIGNON BLANC AND A LOW CARB POPSICLE (25 CALORIES)
SATURDAY
* I HAD A SMOOTHIE WITH THE BOTANICAL FAT BURNER AND DID A HIGH INTENSITY WORKOUT.
SUNDAY
*I WAS NOT HUNGRY AT ALL DURING THE DAY. I JUST SNACKED ON CHOCOLATE, DRANK A LOT OF LEMON WATER AND DID MY STRETCH & TONE WORKOUT.
I HAD TWO LOW CARB POPSICLES AS A LATE NIGHT SNACK – ONLY 25 CALORIES EACH
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Private Member |
massachusetts, united states
THANK YOU! SOMETHING TO LOOK FORWARD TO! BY THE WAY TODAYS WORKOUT WAS KILLER, BUT A FEEL GOOD KILLER!
Private Member |
naples, fl, usa
Zuzka. What is kefir? What are the macros? What’s it taste like?
Private Member |
prague, czech republic
It is fermented liquid yogurt. It tastes fantastic and refreshing 🙂
Private Member |
naples, fl, usa
I will have to try this! Where on earth do I find this?
Private Member |
prague, czech republic
In Czech Republic, in Slovakia, in Germany, but I don’t know where else is available, sorry 🙁
Private Member |
ca, usa
Almost every store here in California has it. Whole Foods, Trader Joes, all other grocery stores.
Private Member |
naples, fl, usa
Thank you ladies. I will be by whole foods later today, as a matter of fact. Enjoy the day. Much love
Private Member |
Janyne, I see you are from Florida. Publix has it for sure 😉 It the same section as yogurt.
Private Member |
naples, fl, usa
I saw it there, but I was a chicken!!! I will try it this week.
Private Member |
toronto, canada
Thank you Zuzka, this is all wonderful. I’ve been taking pics of my food also now to document my own meals as well 🙂 looking forward to fat burner and recipes that you will share. What is Kefir? I’ve never seen it here in Canada at any of the stores
Private Member |
prague, czech republic
Kefir is something like fermented liquid yogurt 🙂
Private Member |
toronto, canada
Thank you Kristyna:) I don’t think we have it in Canada. I haven’t seen it in any of the stores or whole food stores here
Private Member |
yellowknife, northwest territories, canada
Sandra,
I don’t know where you are in Canada, though we can get kefir here in Yellowknife at the grocery store. Try the organic/whole foods dairy section of your grocery store. Pretty sure you’ll find it. 🙂
Private Member |
vancouver, bc, canada
Sandra, not sure where you are in Canada, but here in B.C. we have it at all our grocery stores. Costco sells it as well.
Private Member |
toronto, canada
Hi Alisha,
I’m in Toronto, I haven’t seen it in whole foods but I will check Costco. I’m going this week actually:)) BC is so beautiful, nice to see fellow Canadians in zgym
Have a blessed and great Tuesday Bella
Private Member |
toronto, canada
I’m i Toronto in Yorkville near the wholefoods store. They have the milk but not the yogurt. The milk is high in sugar and I’m sure the yogurt will be as well if its fruit based. Wholefoods is working on getting in
Private Member |
toronto, canada
Hi Josey,
Thank you for the info, nice that you are so close:) I live in Vaughan and tried many of the health food stores here and didn’t see it. I tried Whole Goods in Oakville but didn’t see the milk there, or perhaps i didn’t pay much attention. If the milk is high in sugar then perhaps the yogurt might be also. I’ve actually cut dairy out of my diet quite a bit over the last several months and stick to unsweetened almond milk etc but was always curious about Kefir.
Private Member |
you were using a vegan protein before, what is your favorite good tasting vegan protein that has no sugar or stevia! ? I bought my first protein and I buy natural flavour.. I can handle it but smells so bad and taste like smoke(?) I mean like something burned a little bit. I want to buy a diffrent brand has great taste and good amount complete protein what should I buy? zuzka?
Private Member |
usa
Can’t wait for the supplements to debut. I make protein smoothies regularly with whole foods and unflavored, no sweeteners whey powder so I’m very interested in the botanical fat burner.
Private Member |
south africa
Hi Zuzkalight, when I look at your food journals it looks like you don’t eat much yet you carry a lot of lean muscle! That’s amazing. I obviously eat too much and not near where you are… I’m skinny fat and hard to put on muscle. But judging from what you eat gosh I need to cut my portions by half!you are looking amazing and every week you are leaner, what good fat burners can I get in the mean time cause clearly this is helping you stay ripped
Private Member |
south africa
Hi Zuzkalight, when I look at your food journals it looks like you don’t eat much yet you carry a lot of lean muscle! That’s amazing. I obviously eat too much and not near where you are… I’m skinny fat and hard to put on muscle. But judging from what you eat gosh I need to cut my portions by half!you are looking amazing and every week you are leaner, what good fat burners can I get in the mean time cause clearly this is helping you stay ripped.
Private Member |
marrakesch, morocco
Girls are these recipes somewhere written? thank you