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

My Training – High Intensity Workout

TUESDAY

My Training – High Intensity Workout

WEDNESDAY

My Training – Low intensity workout

THURSDAY

My Training – High Intensity Workout

FRIDAY

My Training – High Intensity Short Workout

*I know it may be weird to you that I had oatmeal for dinner, but it was a really hot evening and I had cravings for my cold bowl of oatmeal with chocolate whey protein and nuts. It’s a perfect post workout meal and oats belong to one of the healthiest foods. Besides, I just love them.

SATURDAY

My Training – High Intensity Workout

*We went to movies and I had my favorite nachos with chicken, gravy, beans veggies and dollop of guacamole and sour cream. I ate only half the plate and cried when I saw the leftover. Normally I share this meal with Jesse, but he’s now doing Keto so he couldn’t help me. 

SUNDAY

My Training – Really easy workout (mostly stretching)

*I didn’t have time to eat during the day and I wasn’t even hungry. We were out and about taking pictures of my hoodies and tank tops for the most part and it was HOT.  Actually I had a Starbucks drink but it was only Green Tea with Passion Fruit which doesn’t really count as calories, because there are hardly any in a tea.

If you’ve seen my new VLOG you know already I had 2 or 3 glasses of white wine from Winc. It’s got lower alcohol levels so it’s better for a light weight as myself.  I throughly enjoyed it. Cheers to you guys and to the week ahead of us!!