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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 |
aliso viejo, ca
I love Keifer! And so happy that you are eating it as well! I’m getting so many ideas from what to eat it with!! I do miss the old way you did your weekly food log of writing the ingredients on the bottom. Thank you for sharing your weekly meals with us! They really have helped me stay on track with mine! Much Love Super Z!
Private Member |
melbourne, australia
I love chocolate Bon bons! But I make them also with cocoa butter mixed with coconut butter. Yummy!
Private Member |
czech republic
oh, I also love peaches and apples in salads with chicken! they are so yummy 🙂
Private Member |
ca, usa
Z, do you sweeten the kefir?
Private Member |
Hi Zuzka! Thanks for the journal, what brand of kefir do you buy and is it sweetened? Thank you
Private Member |
agoura hills, california, united states
When is your fat burner going to be available?
Private Member |
belgrade, serbia
This is the best food journal I think you have ever posted !! It’s a great mix & balance of sweets, dairy, protein, fruits, veggies, nuts & carbs. This to me is an example of the perfect week of eating. You keep your meals at a perfect portion size so your about 3/4 full. You have variety in your protein sources rotating between chicken, beef & fish. You don’t deny yourself an indulgence of something you enjoy. You make healthy versions of your favourite snacks. You are one great inspiration. It’s amazing that you take the time to share this with your fans & followers. Not something anyone else does! THANK YOU!🙏🏼
Private Member |
rimouski, quebec, canada
@Zuzka, Hi! I am a new member from Canada 🙂
I am looking at your food journal and I see that you uoften take only a coffee for breakfast. I always thought that the breakfast is the most important meal of the day and shoulb be the bigger meal, in sort of activate our metabolism. What do you think about that?
Thanks a lot, Annie
Private Member |
lake tahoe, nv, usa
Welcome to ZGYM! 🙂 To answer your question, I don’t have just a coffee – it’s a bulletproof coffee. You mix a cup of coffee with table spoon of grass fed butter and a tablespoon of coconut oil. This healthy fats fill you up without making you feel heavy and give you sustainable energy for a few hours.
Private Member |
rimouski, quebec, canada
Thank you! I’ll try that as of tommorow morning 🙂 Soooo happy to be part of ZGYM!!
Private Member |
Hi everyone,
If you do a high intensity workout, but keep your meals to FM after and throughout the day, does that mean you could still have a WEM meal later at night, say if you were out with friends on the weekend? Or can you only do a WEM within 2 hours of the workout?
Private Member |
timmins, ontario, canada
Katie,
Find out what works for you. Many functional medicine doctors I follow who eat similar to Zuzka begin their day with Bulletproof Coffee and only fat, protein, vegetables, until the last meal of the day. Thy reserve starchy carbs carbs like sweet potato or quinoa, rice or legumes until dinner claiming it helps promote sleep. This way of eating also ensures more stable blood sugar throughout the day. I try to earn my carbs but if my schedule does not permit I eat only FM meals reserving my WEM until the last meal of the day and have no problem maintaining my weight.
Private Member |
Lauren,
Thank you so much for your advice and experience! It’s so interesting to see what works for different people 🙂
Private Member |
Hi Zuzka, Thank you for sharing your meal plans! I don’t see any eggs in your food journal. Is there any reason for that?