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My Food Journal - The Week of October 17th
Nutrition | October 24, 2016
This is not a meal plan for you guys. Keep that in mind.
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 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
Stretch & Tone Workout
*Recipe is coming soon
Snack: Orange
TUESDAY
*Here’s the recipe for low carb cookie dough brownies.
High Intensity Workout
Dinner: Nachos
Snack: orange
WEDNESDAY
Hight Intensity Workout
Snack: glass of Pinot Noir & an orange
THURSDAY
Stretch & Tone Workout
FRIDAY
High Intensity Workout
SATURDAY
*WEM should be earned with high intensity workout, however if you’re a mesomorph (muscular body type) or ectomorph (skinny body type) you can have starchy carbs here and there without earning them. Especially oats. Oats are one of the healthiest superfoods, full of fiber and important nutrients.
High Intensity Workout
* Watermelon is a fruit high in sugar and low in fiber, that’s why it’s better to have them as a snack after your workout if your goal is to shed fat fast.
Snack: Glass of Pinot Noir and an Orange
SUNDAY
I also had an oranges as another snack.
High Intensity Workout
* This week I had to switch days on which I do high intensity and low intensity workouts in order to make my work for ZGYM go faster and easier.
Dinner: Pizza – 2 pieces
Snack: Orange and a glass of red wine
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Private Member |
Love Zuzka’s weekly dietary meals!
Private Member |
belgrade, serbia
Do you add protein powder to your hot oatmeal, or do you wait for it to cool before adding the powder? or how do you do?
This meal is super delicious except…I started making oatmeal then adding my whey powder to it when it was still hot. I then realized i was getting gassy due to the heat curdling the whey..
Private Member |
washington, dc, usa
I was experiencing the same issue and didn’t know that it was due to the heat. Extremely uncomfortable feeling. So, you didn’t experience the gas once you let it cool?
Private Member |
belgrade, serbia
No not at all 🙂
Sometimes I soak my oats overnight so I don’t even cook them at all.
Private Member |
washington, dc, usa
I love muesli. Never thought to add protein with it like that.
Private Member |
Hey Zuzka! So you say you supplement with glucosamine, essential fatty acids, and your pre-workout protein blend with a natural fat burner. Mind sharing what brands you use? And the pre-workout protein blend – is that something you’ve put together yourself?
Thanks in advance! 🙂
–Tiff
Private Member |
tx
Is the Fat Burner coming out soon?
Private Member |
medicine hat, alberta, canada
I also very deeply enjoy seeing your food itake for the weeks…thanx. Yes please when is your fat burner and other items your working on plan on coming out? I am looking forward to trying them. Thank you Z.
Private Member |
Hi zuzka! Love seeing your food journals! It’s real food, which is so refreshing! I was wondering, I have a dairy intolerance, so I’m not sure how to do the bullet proof coffee without butter…. Should I double up on coconut oil? Thank you for your hard work!!!
Private Member |
I have dairy intolerance too, but butter 82% fat I have no problem with it. From what I know, from the person who came up with Bulletproof Coffee idea, you can use ghee instead of butter. Adding more coconut oil won’t do the trick, they have different properties. And too much coconut oil at once is not good either. I know your comment was long time ago, but just in case you haven’t started yet 🙂 I’m enjoying my BP coffee at the moment hehe