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My Food Journal The Week of November 21st
Nutrition | November 30, 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
FRUIT FOR DESSERT
TUESDAY
JESSE AND I WENT TO BUY CAKES FOR THANKSGIVING DINNER TO CHEESECAKE FACTORY AND COULDN’T RESIST TO TRY THIS DELICIOUS LOW CARB CHEESE CAKE WITH STRAWBERRIES. IT’S SOOOO GOOD!!
WHAT’S WITH ALL THESE SNACKS? I USUALLY DON’T TAKE A BREAK FOR LUNCH, AND PREFER TO HAVE SMALL SNACKS THROUGHOUT THE DAY AND THEN SIT DOWN FOR DINNER.
HIGH INTENSITY WORKOUT
WEDNESDAY 
STRETCH & TONE WORKOUT
SNACK: FRUIT FOR DESSERT
THURSDAY
FRIDAY
Snack/lunch – this was a small dessert I made with my pre-workout protein blend with a natural fat burner almond milk, goat kefir, fresh berries, some dried fruit and mix of nuts and seeds.
HIGH INTENSITY WORKOUT
Thanksgiving dinner: Turkey, Stuffing, Green beans casserole and all that stuff that belongs to this wonderful time with friends and family. I wasn’t taking pictures during the dinner – that would be really weird 🙂 so I just took a picture of the table before the dinner.
I also had a piece of each cake and then I spent all night in a food coma just like I do every year 🙂
SATURDAY
HIGH INTENSITY TRAINING
SUNDAY
Snack: Mixed fresh berries
Stretch & Tone Workout
I made more of this snack for dinner, and then I had some more fruit for dessert.
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Private Member |
va, united states
Seeing the picture of the Thanksgiving table reminded me how thankful I am to have such a talented, creative, caring and amazing trainer!!!! I think that all the time but you deserve to know how much you are appreciated and I’m sorry I neglected to say that on Thanksgiving day. My brain was seriously fried after JRCK #8X!
Private Member |
manorhamilton, leitrim, irlandia
Hi Zuza, do you put into your bulletproof breakfast coffee 1 tbs of grass fed unsalted butter and 1 tbs of coconut oil every time when you drinking the coffee in the day or just in the morning? And will this good also if I will put only 1 tbs of coconut oil without a grass fed butter? And one more question about handstand wall- what exercise can I do instead of this, I have a big problem with my spine (from a child my spine is very curve (scoliosis in the lumbar) and when I try to do this exercise my back very hurt me. Is there any replacement for this exercise? Thank you so much for your repply. PS. I love your workout:)
Private Member |
lake tahoe, nv, usa
Hi, I always make my bulletproof coffee the same way, and it’s healthier than drinking coffee with cream, because butter gives you all the benefits of healthy milk fat without the processed casein proteins. That said I still use the cream in my coffee here and there or in my recipes. Bottom line is, unsalted grass-fed butter is better for you. It’s also satisfying breakfast that gives you sustainable energy. If you use only the coconut oil, you won’t get all the benefits and that sustainable energy that you get from the butter. To answer your other question about your back. I’ve had scoliosis since I was a kid. I also had a herniated disc a few years ago so I begin to learn about postural therapy. It helped me to get my spine back in shape and remain pain free. I got certified and now I share some of the postural therapy routines here in the ZGYM. It’s important to understand that all those pains, and postural dysfunction do not come from a certain activity or muscles being overused. It comes from certain muscles not being used enough. Bones do what muscles tell them to do, so you can literally move your bones and joints back to the neutral and functional position by tensing your muscles in a certain way and in a certain order. The postural therapy works 100% the only thing that fails are people who expect results with no or very little effort. You can keep yourself pain free but it’s going to require you to do the routines daily. You can skip a day, but once you start skipping two days in a row, you pain will come back. It’s a work that’s never done. You can choose that or a surgery or a steady decrease in mobility. I didn’t say that to scare you 🙂 just to let you understand how important this is. Check out my Postural Therapy routines and pick one based on the sight of your pain.
Private Member |
manorhamilton, leitrim, irlandia
Hi Zuza, a last question- is grass fed unsalted butter same as other unsalted organic butter like Kerrygold or any other butter which contains minimum 80% fat? And I can use them for my coffee?
Private Member |
tempe, az, usa
Kerrygold is grass fed butter
Private Member |
manorhamilton, leitrim, irlandia
Thank you so much and other pure unsalted butter I use TESCO British unsalted butter it is cheap and made from cream.
Private Member |
manorhamilton, leitrim, irlandia
Thank you Zuza so much😊
Private Member |
Seeing this, i understand i eat way to Much. I have to Check portion size to loose weight !
Private Member |
canada
Hi Zuzka! Hope your having a great day — Im going to start by saying you have literally made me a better person … cheesy? yes perhaps but so true.
Before you, I was a regular gym goer lifting heavy weights 5x/ week, minimal cardio, constantly fatigued, and resenting being fit due to the commitment this daily routine was.
I discovered you and your workouts just over a month or so now and let me tell you… life changing.
My strength is through the roof, I have more energy then I ever had being at the gym, I feel excited about my workouts and being fit again, and best of all, I can get in the best shape of my life while still having one!
I do have one question regarding diet…. now I know the foods you post is not a meal plan, although I cant help but notice the small amounts you do post.
Im curious to know if you leave out some foods you don’t take pictures of throughout your day?
The reason i’m asking is i’ve recently switched my diet from high carb, low fat – high fat, low carb. (love my bulletproof coffee) … so Im just working out the quirks for what works for me but do value your opinion on amount of food a day in order to keep energy levels sufficient and strength up.
looking forward to hearing from you, Zuzka!
-Emily
Private Member |
Yay for the store and congrats on making it happen. I’d love to try that pre workout but I’m guessing the prices are US dollars and even with 10% discount it comes to be over $66 Canadian dollars plus whatever shipping would be. Hopefully one day this becomes more affordable for Canadians.
Private Member |
Did you do a fast on Thursday?