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My Food Journal - The Week of August 29th
Nutrition | September 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
HIGH INTENSITY TRAINING
TUESDAY
*I had 2 of my chocolate bonbons
HIGH INTENSITY TRAINING
*I had my low carb/low calorie popsicle later at night
WEDNESDAY
STRETCH & TONE WORKOUT
*I had my low carb/low calorie popsicle later at night
THURSDAY
HIGH INTENSITY WORKOUT
*I had 2 more chocolate bonbons
*I had my low carb/low calorie popsicle later at night
FRIDAY
* I had a chocolate bonbon
HIGH INTENSITY TRAINING
+
BONUS 5 MINUTE WORKOUT
* I did earn my nachos, but I did not eat the whole plate 🙂 only about a half of what you see. I had 2 glasses of Champagne after the dinner.
SATURDAY
HIGH INTENSITY TRAINING
SUNDAY
LUNCH – We went out to a restaurant and I had a beef burger on a lettuce (instead of the bun) and steamed broccoli
EASY STRETCH & TONE WORKOUT
*I know this looks like a weird dinner – more like a snack, but that’s the beauty of being an adult. No one can tell you what to eat, so I enjoyed this sweet dinner without any regrets 🙂 and then I had 2 of my chocolate bonbons on top of that.
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Private Member |
Milá Zuzko, právě jsem se přihlásila do ZGYM! Nejradši bych teď procvičila celou noc:) Mám dotaz: jsem vegetariánka a přestože cvičím každý den a to dost intenzivně, mám pocit, že výkonostně stagnuju. Může to být absencí masa v jídelníčku? Snažím se nahrazovat ho tofu, tempehem, sýrem…, ale nevím, jestli dostatečně. Zdravím z (horké) Prahy:) Marie
Private Member |
lake tahoe, nv, usa
Ahoj Marie, Vitam te v ZGYM 🙂 Ja abych pravdu rekla tak nejsem zrovna ta nejlepsi kandidatka na to abych ti poradila s vegetarianskou dietou. Ja verim, ze maso je dulezitou soucasti naseho jidelnicku a dlouhodoba absence se odrazi na tele i na dusi. Vzhledem k memu vlastnimu presvedceni se Vegetarianskou stravou nezabyvam a tim padem ani nemam dobrou radu nad zlato. Rozmlouvat ti to nebudu, Vegetariani a Vegani veri v pravy opak a spousta z nich prisaha ze se citi daleko lip a nedela jim problem shodit prebytecna kila ci zvedat cinky nebo ubehnout maraton. Jedine co ti muzu poradit je nahradit chybejici bilkoviny nejakym suplementem napriklad whey protein, nebo i Vegansky Pea Protein (protein z hrasku). Take je dulezite nezapominat na vitamin B12 ktery se najde jen v mase a nedostatek muze vest k obrovskym problemum. Verim ze se da najit spousta literatury o Vegetarianske diete ve spojeni s fitness. Ja se pokusim do budoucna vzdelat co se tyce bezmase diety abych mohla lepe poradit Vegetarianum 🙂
Private Member |
Mila zuzko,diky tobe jsem prestala a vegetarianstvim a je mi o moc lip.ac jsem se snazila maso nahradit, sily ubyvalo.ted jim maso v malem mnozstvi denne a citim,jak mi rostou svaly,mam vic sily a energie i lepsi a stabilnejsi naladu.hodne me inspiroval tvuj jidelnicek:)jeste jednou diky!mam jeste jednu otazku:nemas nekdy pocit vyhoreni a pripadne,co ti pomaha?jsem taky instruktorka a tohle tema hodne resim.mej se nadherne!marie z prahy(doufam ze nekdy zas prijedes do ceska,hrozne rada bych si s tebou zacvicila nazivo:))
Private Member |
toronto, canada
Another fantastic food journal Zuzka and thank you for sharing it with us each week. It does help tremendously:) I have to say you are absolutely right with regards to the healthy fat consumption throughout the day, via bulletproof coffee, nut butters or items made with almond flour, it definitely keeps you feeling more full and satisfied and I have experienced that having tried it and keeping carbs, using something like oats mostly as a post workout meal mixed with protein powder 🙂 again the bonbons and homemade chocolate recipes have been the bomb !! 😉😀
Private Member |
I’ve finally tried Bulletproof coffee and agree – this is all you need in the morning, so great for us busy folk! you ROCK Z.
Private Member |
Can I just say how much I love that you ate ramen noodles this week? You are human after all!
Private Member |
Thanks for sharing! Everything looks delicious, I still have to try the bulletproof coffee and def have to give your bonbons a try!
Maybe a stupid question.. but how do I know what foods counts a FM? Like what can I have in my lunch/dinner that would be a FM? Is any protein or veggies part of it?
Thanks for help! 😀