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My Food Journal - The Week of May 2nd
Nutrition | May 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.
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
Breakfast: Bullet-proof coffee (FM)
Lunch: Chicken Salad with Feta cheese and tomatoes (FM)
MyPre-workout drink
Training: High Intensity Workout
Dinner: Pot Stickers (WEM)
*This is Jesse’s favorite frozen dinner 🙂 so bad, but I couldn’t resist and I did do my workout.
Tuesday:
Breakfast: Coffee & Chocolate Angel Food Cake (FM)
* recipe is going to be posted soon and I had just a small piece about the size of my hand. My hands are small 🙂
Training: High intensity training
Lunch: Cobb Salad from a restaurant (FM)
*I had a meeting so I grabbed a salad to go. It was just a bunch of veggies, chicken, bacon and eggs. When I get a dressing I don’t usually put on more than a tablespoon.
Dinner: Salad Wraps (FM) and a Margarita cocktail (WEM)
*Jesse wanted to go out to eat and I couldn’t resist to have a glass… other than that my dinner was clean 🙂
Wednesday
Breakfast: Coffee & Chocolate Angel Food Cake (FM)
Lunch: Steak Salad with Spinach and vinaigrette dressing (FM)
My Pre-workout drink
Training: high intensity workout and low intensity workout
*I’m going to Czech republic soon so I’m shooting workouts ahead
Dinner: Chicken Caesar Salad (FM)
Thursday
Breakfast: Coffee & Chocolate Angel Food Cake (FM)
My Pre-workout drink
Training: high intensity workout and short high intensity workout
*trying to get ahead for my trip to Prague
Snack: Apple (FM)
*The pre-workout drink suppresses appetite so I didn’t even feel hungry after my workout. This might be good for someone who wants to lose weight, but if you want to put on some muscle, you have to eat even if you don’t feel like you need to.
Dinner: Chicken Curry salad with Coconut, Apples and raisins (FM)
Friday
Breakfast: Coffee & Chocolate Angel Food Cake (FM)
My Pre-workout drink
Training: high intensity workout and, short high intensity workout and low intensity workout
*trying to get ahead for my trip to Prague. I had to shoot 3 workouts and it felt like a lot even tho only one was really intense. I had my pre-workout drink and totally forgot to eat during the day, so it was an intermittent fasting I didn’t plan on.
Dinner: Kung Pao Pasta (WEM)
*the bowl was totally full, I just remembered to take a picture when I was almost done with it.
Saturday
Breakfast: Coffee & Chocolate Angel Food Cake (FM)
Lunch: Chicken Ceasar Salad (FM)
My Pre-workout drink
Training: high intensity workout an hour long break and another high intensity workout
*it almost killed me, I have no idea why would anyone want to workout like this. Seriously, people keep thinking I do more than one high intensity workout a day – so I just did and I did not enjoy that. It’s fun when you do one high intensity workout a day and really put everything you have into it, but two?? Daily ?? Why?? It might be ok if I had at least 5 hours of break in between but that just doesn’t fit into my schedule.
Dinner: Mac and Cheese with Turkey Sausage (WEM)
*Totally earned
Sunday
Breakfast: Coffee & Chocolate Angel Food Cake (FM)
Training: high intensity workout
Lunch: Beef Quesadilla (WEM)
*Jesse took me to a really great breakfast burrito place in Studio City. I really enjoyed this meal.
Dinner: Arugula and Beef with Cream Mushrooms (FM)
*this was delicious and recipe is coming
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Private Member |
kraków, poland
I do sometimes two high intensity workout a day, but it can be one in the morning, another in the evening after work.
I would wish you to have awesome traveling.😊
Will you arrange meetings in Czech Republic? My boyfriend has checked trips to there.😃
Private Member |
lake tahoe, nv, usa
Thank you, I will have meetings in Czech Republic it will be between May 22nd and May 27th but not sure when or where exactly. When I know the details I will post it here on the website and on my social media.
Private Member |
You didn’t eat snacks this week. I really wish my appetite would be like this…. I feel like I have the urge to eat/snack all the time!!!! So excited for your trip:-)
Private Member |
Hahah, same here! But I’m obviously a different metabolic type than Zuzka even though I’m mesomorph as well (I guess), my diet is completely different to her, and still I believe we both feel great. I couldn’t survive with such a small breakfasts (or just coffee for my breakfast – actually I don’t drink coffee at all), no snacks and meat every day… But as I said – we are all different…
Private Member |
lake tahoe, nv, usa
Yea, I didn’t have the urge this past week at all.
Private Member |
which 2 workouts you did on saturday? name of them? I hope you upload on youtube soon 🙂
Private Member |
which 2 workouts you did on saturday? name of them? I hope you upload on youtube soon 🙂
Private Member |
“I have no idea why would anyone want to workout like this. Seriously, people keep thinking I do more than one high intensity workout a day – so I just did and I did not enjoy that. It’s fun when you do one high intensity workout a day and really put everything you have into it, but two?? Daily ?? Why?? It might be ok if I had at least 5 hours of break in between but that just doesn’t fit into my schedule.”
I love this…thank you 🙂
Private Member |
mumbai, india
Oh zuzka, I feel so Bad reading about how you felt after so many workouts! Please dont Stress your body just to be ahead of schedule. We have sooooo many workouts in the ZGYM, it think would be a lot of fun to do one week just beating our Personal bests to see how/if we improved! I think that would be really challenging.
Private Member |
uk
I was thinking the same thing. I wouldn’t mind if Zuzka took time off here and then with no new workouts for a week or so. Everybody needs a break sometimes. Better than killing yourself with 2 workouts a day 🙂
Private Member |
ponte vedra beach, fl
Agreed! We have a boatload of workouts to choose from. I think we’d survive. 😉
Private Member |
yes, there are so many workouts! just post an old one that fits into the week…
Private Member |
Absolutely, I think it would be awesome to just beat old records for one week! Please Zuzka can you even consider this?
Private Member |
lake tahoe, nv, usa
You’re too sweet 🙂
Private Member |
tx, usa
Thank you as always for posting your food diary. It’s so helpful and enlightening. I agree with Johanna and Katarina that there are TONS of workouts to choose from here. We don’t want you to overtax yourself.
Private Member |
qc, canada
I agree with the others. We can really well use the “older” workouts. In fact, ti would be a good think to compare our progression! Poor you! Your trip to Prague will be well earned!
I have a question about your portions. They seem small to me. Do you really eat such a small bowl of salad or such small portion of Angel cake for your meal?
Private Member |
lake tahoe, nv, usa
Actually I feel that the portions may come across too small on the photos. The angle cake portions are small but that’s because this cake is really dense in calories and really filling so if I eat slow and not inhale my food 🙂 I feel satisfied for hours.
Private Member |
qc, canada
Thank you for your answer!
Private Member |
Maybe I missed the info about the product above, Zuzka’s pre workout protein blend, I want this, where can we purchase that product or is it not available yet?
Private Member |
lake tahoe, nv, usa
It will be available on this website as soon as we launch the store which is only a week or two max away.
Private Member |
perfect! can’t wait to but the pre workout protein blend!!
Private Member |
germany
Store? That’s awesome:) have you been working on your clothing line as well? Happy holidays in advance, btw. ^.^
Private Member |
venice, italy, dolcevita
Yeahhhhh😁😁😁😁😁
Private Member |
venice, italy, dolcevita
Shipping in Europe zuzi???
Private Member |
This is so balanced. Not restrictive at all.
Private Member |
Looking forward to Zuzka’s pre-workout protein blends and other supplements! Also looking forward to videos on your upcoming trip to Prague!