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My Food Journal - The Week of June 20th - June 25th
Nutrition | July 02, 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.
I’m someone that doesn’t eat veggies with every single meal, so I supplement with supreme greens almost daily. Jesse pours me a shot of glucosamine every morning because he want’s me to have healthy joints like his uncle who’s 80 years old and still goes skiing – that’s apparently because he takes glucosamine daily 🙂 Isn’t that sweet? I take the essential fatty acids quite often as well to maintain good balance of omega 3 and omega 6 fatty acids, and I absolutely love my pre-workout drink.
Monday
It was a really hot day. I had a filling breakfast and I drank a lots of water. I wasn’t hungry at all until the evening.
Breakfast: Bullet-proof coffee and low carb cheesecake (FM)
Snack: Peach (FM)
s Green Smoothie (FM)
Snack: Peach (FM)
My pre workout energy drink / fat burner / protein
My training: High Intensity Training
Dinner: Baked Chicken Thigh with Kale Salad (FM)
Tuesday
Breakfast: Bullet-proof coffee and low carb cheesecake (FM)
Lunch: Baked Chicken Thigh with Fresh Spinach and balsamic vinaigrette (FM)
Workout: High intensity training
Snack: Green Smoothie with Protein (FM)
Dinner: BBQ cheese burger waffle (FM)
*recipe is coming soon. I had 2 pieces.
Wednesday
Breakfast: Regular coffee with half & half and this delicious cheese cake (FM)
Lunch: Steak Salad (FM)
* I ate only half of the portion and saved the rest for my dinner
Workout: Low intensity
Snack: Peach (FM)
*simple and sweet
Dinner: Leftovers from my lunch – steak salad (FM)
Thursday
Breakfast: Low carb cheese cake and regular coffee with half & half (FM)
Workout: high intensity training
Lunch: Oatmeal with chocolate whey protein (WEM)
Dinner:
*I went to a dentist in the afternoon to get a tooth extraction and an implant so I couldn’t chew anything or eat or drink anything hot so I had just a cold smoothie with banana, peanut butter and chocolate whey protein (WEM)
Friday
NO WORKOUT THIS DAY – my mouth is still swollen and in pain.
Breakfast: Cold Coffee with half & half & mashed banana with home made low carb chocolate. (WEM)
*Still can’t eat anything solid so I’m sticking to bananas for now
The following week was just mushy food, mostly mushed cauliflower, broccoli, carrots, apples, bananas, oranges and cooked chicken.
I didn’t feel like documenting this prison food 🙂 I’ll start again when my mouth is healed.
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Private Member |
zurich, switzerland
For anyone who may read this, and of course, if you like it – sashimi is a good protein fix for these occasions. Melts in your mouth…
(sending good vibes to Z’s mouth)
Private Member |
Zuska, could you please tell me if a post-workout meal is so important as it is thought after a high intensity workout? When someone trains in the morning with a BP coffee, should one have a shake right after? And could u also explain the difference between a pre-workout and a post Workout meal? How do we judge what do we need more?
Private Member |
aliso viejo, ca
Depends what time you workout and what your body can handle in my opinion. I usually workout at 5 a.m. I take a tablespoon of L-carnitine and a pill of BCAAs (currently waiting for Z’s pre workout). And after my workout I have 1 scoop of whey protein & 1 scoop of glutamine, always!!! You want to replenish those muscles that you just broke down, so your post workout meal is very vital. After 2 hours or so per Z’s diet advice I eat a WEM. But on the weekends. I eat a yogurt pre workout. Wait about 15-20 minutes. After I again take 1 scoop of whey protein, 1 scoop of G and blend it with berries. I hope that helps.
Private Member |
Thanks for the answer! Well, i workout at 7 in the morning and before that I have a BF coffee and after that nothing.. till lunch ..it suppose to be smth like intermittent fasting to my mind, but I m really not sure if this is a good way to go. But still for 15min Workout I see it not that urgent to take supplements. But as I said, maybe I m completely wrong. Z. by the way doesnt always have in her journal a shake after her workouts..
Private Member |
aliso viejo, ca
You welcome. Having caffeine before your workout is perfect! I would not fast after your workout. Eat a WEM. If you are not in a rush like me to get to work and to quickly replenish the muscle tissue broken down by the workout then eat a meal. Here is a link you can read that discuses the importance of eating after a workout or as Z say’s WEM. http://www.bodybuilding.com/fun/berardi4.htm
Private Member |
Hey Zuzka,
Could you please start adding the time per day you eat your meals? I’m trying to get out of the habit of watching the clock and eating when it’s “time” to eat. You don’t seem to do this, so it would be greatly appreciated to see what’s a more normal approach to eating.
Thanks!
Private Member |
I look so forward to these… thank you!!
Private Member |
curitiba, parana, brazil
Hummm…no prision food…enjoy it because it is just for few days. I know you were in pain but sometimes we discover new food options out of it. Wish a speedy recovery. See you, take care.
Private Member |
Hello Z,
I have one question about your recipes. You use a lot of heavy cream and i had the ‘wrong idea’ that it was not healthy because of the amount of fat that it contains. Can you explain how to chose an healthy heavy cream? we have a lot of different creams here, with different percentage of fat.
Thanks
Private Member |
largo, fl, usa
I was wondering the same Angela! I absolutely LOVE Zuzka’s workouts, but I could never survive on her meals. I choose to eat a low fat, high carb plant-based diet and that gives me the most energy.
Private Member |
santa cruz, ca
The body responds very differently from natural fats than from natural carbohydrates, metabolically. The caloric content of carbohydrates is almost beside the point, as fat has more than twice the amount per gram. Natural, higher fat foods do not have the same effect on our blood sugar, insulin response, etc. Unlike carbohydrates, which have little other use in the body (except fibers, of course), fats are extremely important for our health. They are required to make all our hormones and to make the cholesterol we need for cell membrane integrity and steroid hormones (cortisol, estrogen, testosterone, etc), which affects the whole body! There are countless reasons why fat is not “bad,” and why foods that humans have eaten historically, like dairy products, are not “bad.” We can do with less carbohydrate and starchy foods, but we cannot do without fats. Zuzka uses cream, but clearly she eats dairy products with much attention to portion size and moderation. That is the best. Her body thanks her.
Private Member |
Thank you very much for the answer! It’s really a good point!
Private Member |
whats in your green smoothie, Z? I’m trying to lower the carbs in mine but have to have some fruit of course to make it tasty.
Private Member |
santa cruz, ca
I just bought a bunch of almond flour and have been enjoying the Peach Bubble cake. OMG it’s so freaking delicious. I didn’t realize how good it is, but also how convenient it is to have it ready to eat every morning. I have one piece left for tomorrow morning. I have been making golden milk to drink with it (coconut milk, turmeric, chai spices and sweetener). Then I’m going to make these muffins!! It’s so cost effective! Thank you for drilling in portion control, Zuzka. It also saves me money on food spending. These recipes last a while if one consumes them reasonably, woo hoo!
BTW, I decided to try out erythritol after reading about it. So far I am impressed with the fact that it is not a sugar alcohol, is derived from natural sources, and seriously tastes sweet. I’m not a huge sweet fan, but it does add a balanced flavor to these “cakey” almond/coconut flour recipes.
Can’t wait, can’t wait for these muffins and maybe your cheesecake recipe after that. OMG dessert for breakfast.
Private Member |
ponte vedra beach, fl
Wanted to share an alternate to bulletproof coffee. I could never drink it as it made my stomach hurt terribly. I’ve been following this keto girl who revamped the bulletproof coffee to make it more tailored for women. It helps balance hormones, burn fat and has collagen in it so thats a bonus. It’s called Rocket Fuel Latte. It’s 8oz of coffee, 1TBSP each of hemp seeds, raw cacao butter and coconut or MCT oil. 4 or so drops of stevia. Blend in a high speed blender. It’s delicious -like a white chocolate latte. The website is Healthful pursuit if anyone is interested. I like her b/c she does keto but not like hardcore keto and she does carb refeeds every 3-4 days.
Private Member |
ponte vedra beach, fl
oh the 1TBSP of collagen gets gently added during last 10 seconds of blending 🙂
Private Member |
timmins, ontario, canada
Amy, Thanks for this website. So many great recipes. I tried the coffee this morning but put coconut butter instead of cacao butter by accident lol. Not chocolatey but still delicious. It doesn’t taste as oily as traditional BP Coffee.
Private Member |
Zuzka – thank you for posting this -it helps a lot to see your portions. I am curious do you have a goal to eat a certain amount of protein every day?
It inspired me to start my own food journal and take pictures of everything I eat too. Thank you again!