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My Food Journal - The Week of November 7th
Nutrition | November 15, 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.
MONDAY
HIGH INTENSITY TRAINING
*SNACK – HALO ICE CREAM 1/2 A PINT (FM)
TUESDAY
HIGH INTENSITY TRAINING
*SNACK – HALO ICE CREAM 1/2 A PINT (FM)
WEDNESDAY
HIGH INTENSITY TRAINING – I FELT LIKE DOING A HARD WORKOUT TODAY.
*SNACK – AN APPLE
THURSDAY
HIGH INTENSITY TRAINING + 5 MINUTE FAT BURN BONUS WORKOUT
SNACK – AN APPLE AND A LOW CARB PEANUT BUTTER CUP
FRIDAY
HIGH INTENSITY TRAINING
DINNER – NACHOS IN A RESTAURANT, AND 2 DRINKS
SATURDAY
I WAS SNACKING ON FRUIT THROUGHOUT THE DAY – 2 APPLES, 2 ORANGES
PRE-WORKOUT PROTEIN SHAKE
HIGH INTENSITY TRAINING
*SNACK – CORN CHIPS WITH SALSA AND A GLASS OF WHITE WINE
SUNDAY
STRETCH & TONE WORKOUT
I WAS SNACKING ON FRUIT – APPLE & 2 ORANGES
* MARGHARITA COCTAIL
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Private Member |
Wow looks amazing and it is giving alot of ideas 🙂 Thanks for sharing with us!! XO
Private Member |
belgrade, serbia
LOVE IT! (Plzzzz add favs button ;))
Private Member |
Hi zuzka is there anyway that you can work a diet out that i will pay for? Please let me know
Private Member |
lake tahoe, nv, usa
hi Heidi, I don’t do personal training or meal plans for hire.
Private Member |
Okay i will stick to your program on the ZGYM. Just wanted to let you know i am from South Africa and me and my sister have been doing your workouts for almost 9 years starting from the bodyrock days. You are an inspiration to us. Thanks ZWorriors all the way
Private Member |
lake tahoe, nv, usa
That’s incredible! You guys are not sick of me yet? 🙂 haha. Say hi to your sister from me.
Private Member |
same! i started back in high school and now i’m 24 🙂
Private Member |
Hi Zuzi will you make the protein balls recipe please thank you
Private Member |
Oh. my. gosh. I am struggling so hard with my diet to be able to lose my last 7lbs of baby weight and to be able to wear my regular clothes again!!!!!! I have the workout part down. That part is so easy because I looooooove Zuzka’s workouts soooooo much that I just can’t wait to do them the moment I wake up in the morning! I just can’t get the eating thing down. I’ll do well for a week or two and even start seeing results then I totally fall of the wagon and end up right back where I started. Even before kids when I met my weight goals I could never maintain them. I don’t know how to learn the art of maintenance the way Zuzka has it down. Any tips?
Private Member |
curitiba, parana, brazil
Wow…you are eating lesser and lesser day by day Zu…on Monday you just had bulleproof coffee, oatmeal protein and chicken salad! Amazing how you can eat so less and maintain so many muscles…almost 0 carbs. Our bodies are so amazing…if I reduce any carbo now I will disappear because I am so thin and my muscles does not grow at all…I get leaner and leaner but no muscles growth…I will start eating protein powder again regularly! See you, take care.
Private Member |
nürnberg, germany
Honestly I can’t believe Zu is eating this little! It always looks like a portion for a child. Probably she takes a photo, but eats a little bigger portions?
Private Member |
i think her body is very efficient at using her stored energy and converting what she eats into fuel which is awesome!
Private Member |
curitiba, parana, brazil
Sabine…we can not judge her by our eating habits. It is less for me and for you…maybe for her is enough. If you eat a lot of protein you do not feel hungry. Anyways…I certainly need much more food to survive and still I feel hungry…but my diet i totally different, I am vegetarian! See you, take care.
Private Member |
nürnberg, germany
I don’t judge her! She doesn’t look malnourished, so if it is enough for her I think this is totally fine.
I just have to admit that I compare myself to her and than I feel guilty because I eat a whole lot more! Especially a lot of veggies (like…several kg each day)
Private Member |
curitiba, parana, brazil
Hi Sabine…yes…I totally understand you! I also compare the amount of food I eat with her food journal…but as I told you, every one is different so there is no point in comparing. I also eat lots of veggies but not several kg per day! hahaha…are you vegetarian? See you, take care.
Private Member |
Hi Zuzka where can i find the recipe for bullet proof coffee?
Private Member |
lake tahoe, nv, usa
I don’t have it in recipes but it’s just a freshly brewed coffee with 1 tbsp unsalted grass-fed butter and 1 tbsp coconut oil – mix in a blender and sprinkle the foam on top with little bit of cinnamon. Yum! 😉