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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 |
lodz, poland
alll of them look so delicious 🙂 please share some recipes (tuna chicken salad is the one I’m the most curious about) 🙂
Thank you for sharing, have a good day :*
Private Member |
tx
Me too and the chocolate bar with protein!
Is the pre workout smoothie made with your fat burner blend Zuzka?
Private Member |
melbourne, australia
Thank you fo that!
Private Member |
I will ask again the same, cos I don’t understand the principle..
For example, Monday, Tuesday Z had coffee, HIIT and right after the workout lunch? Or is it just not important the post-workout meal.. I d b grateful to know this because I do my workouts in the morning and although I don’t feel hungry normally afterwards I don’t know whether I should eat smth with protein or I don’t have to..
Thanks!!
Private Member |
germany
You dont have to eat if you are not hungry!! I usually work out between breakfast and lunch, but I’d never eat sth inbetween, I just couldnt 😀 you can have a protein shake perhaps, but what’s the point if you feel stuffed after. I dont even have breakfast sometimes before a workout. I used to force sth down, and in the end I was nauseous. So sometimes I just have coffee. Listen to your body, it knows what to do.
Private Member |
velka polom, czech republic
When is the fat burner coming? I guess i am not the only one who can’t wait to try it! Thank you x
Private Member |
Ahhh.. thank you! I look so forward to these:-)
Private Member |
france
Hi Zuzka! Would it be possible to insert the links in the photos for those you already have posted the recipes please?
Private Member |
Hi Zuzka,
Yes, as Rosangela asked, is it possible to insert a link on the picture to the receipe? please? and also can you give me the receipe for your preworkout protein smoothie with botanical fat-burner? I didn’t find it.
Thank you, and thanks a lot for your motivation, council, smile, happiness….
Best regards,
Private Member |
lake tahoe, nv, usa
My botanical fat burner supplement is not available yet. I’ll be selling it soon in my online store and I will include all the recipes there. I usually include links to the recipes if they’re already on the website, if they’re not, they’ll be posted in the near future.
Private Member |
Thank you for your answer. I will wait patiently. Thank you for your positive attitude, your ideas, and all that doing you. Best regards
Private Member |
What is in your preworkout smoothie?
Private Member |
massachusetts, united states
I AGREE, CAN’T WAIT FOR THE FAT BURNER SMOOTHIE AND OR PROTEIN DRINKS! WHEN IS YOUR STORE OPENING? THE CHOCOLATE PROTEIN BAR LOOKS YUMMY AND THE DINNERS LOOK GREAT!
THANKS!
Private Member |
lake tahoe, nv, usa
Not sure, we’re still in the process…
Private Member |
ca, usa
Z, is your kefir sweetened?