Site navigation and social media links
My Food Journal The Week of December 5th
Nutrition | December 12, 2016
READ THIS PLEASE:
Most of the questions I get in the comments, are already answered in my Nutrition Guide and in the info below, so please take your time to read thoroughly.
This is not a meal plan for you guys. Keep that in mind.
You can use my Food Journal as a template for your own weekly meal plan, but I really suggest you eat according to your own body-type and goals (fat-loss, weight loss, or muscle gain).
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 and 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. (junk food and simple sugar is bad for everyone, even skinny people)
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. These meals are low in carbs and sugar.
WEM – Workout earned meal, or a meal you should earn with your high intensity 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 which you can buy in my store.
MONDAY
HIGH INTENSITY TRAINING
TUESDAY
HIGH INTENSITY TRAINING
WEDNESDAY
STRETCH & TONE WORKOUT
THURSDAY
HIGH INTENSITY WORKOUT
FRIDAY
HIGH INTENSITY TRAINING
SATURDAY
HIGH INTENSITY TRAINING
SUNDAY
STRETCH & TONE WORKOUT
Related Posts
-
Mobility Drills #34
Intermediates
-
Body Crush #61
Intermediates
-
Mobility Drills #33 | Lower Body
Intermediates
-
Body Sculpting #6 | Lower Body
Intermediates | X-treme Athlete
-
Mobility Drills #32 | Full Body Primal Movement
15-20 Minutes
-
Body Sculpting #5 | Upper Body & Abs
Intermediates | Arms / Upper Body
-
Body Sculpting #4 | Lower Body
Intermediates
-
Body Crush #60 | Cardio & Legs
Intermediates
-
Mobility Drills #31 | Upper Back & Shoulders
Mobility Drills
-
Kettlebell Workout #36 | Cardio
Intermediates
-
Mobility Drills #30
10-15 Minutes
-
Body Sculpting #3 | Full Body
Intermediates
-
Body Crush #59 | Full Body & Mobility
Intermediates
-
Body Sculpting #2 | Upper Body
Intermediates | Kettlebells | Resistance Bands
-
Somatic Exercise | Hamstring Release
Somatic Exercise Series
Private Member |
Z eats a really low carb diet, but she uses fats that are readily metabolized in the liver (like coconut oil). Her body utilizes the fats more easily than someone that eats more carbs (Atkins is this type of diet). When the body utilizes fat for energy production it releases 36 molecules of energy, compared to carbs (glucose) production of 2 molecules. This is how one can eat so little and still have energy. I eat similarly….it can get boring though! I miss bananas! 😁
Private Member |
angels camp, ca, usa
Lol great info, I had surgery recently so can only walk for exercise now. Maybe u could have a banana with a workout earned meal 😜😇🍌
Private Member |
Hi Zuzka
I have noticed you haven’t done the food journal for a while now, are you stopping this series?
Thanks
Private Member |
goodyear, az, usa
Hey there! I took a look in recipes to see if you had your veggie chicken casserole recipe there. I could not find it? Could you tell me what the sauce is in there and how you made it please 🙂
Private Member |
Zuzka, do you not get hungry after such a small dinner before going to bed? Why is it that someone who works out as much as you eats so little when someone, like myself, who works out once a day is just always hungry? Doesn’t make sense to me. I feel that being hungry all the time is what’s keeping me from losing weight. And I do eat healthy and don’t fill my calories with empty ones. I eat protein and a ton of veggies and fruit but it’s never satisfying enough.
Also, when will you be posting the diet or nutrition plan that you mentioned before going away to Hawaii? 🙂 looking forward to it!
Private Member |
I know this is an old post but I drink tons of different teas with a splash of cream and a little stevia whenever I’m hungry and shouldn’t be eating. Totally does the trick. I’ve found ones I love: Bengal tiger, Trader Joe’s Sleepytime, chocolate roibos, etc.
and I drink a lot because I constantly want to eat even if I’m not hungry