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My Food Journal - The Week of October 24th
Nutrition | November 01, 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
I HAD AN ORANGE
HIGH INTENSITY TRAINING
I HAD A SUGAR FREE HOT COCOA DRINK WITH ALMOND MILK AFTER DINNER.
TUEDAY
HIGH INTENSITY TRAINING
WEDNESDAY
STRETCH & TONE WORKOUT
THURSDAY
I HAD AN ORANGE
HIGH INTENSITY TRAINING
I HAD AN APPLE AFTER DINNER AND A GLASS OF WINE
FRIDAY
HIGH INTENSITY TRAINING
I HAD A HALO ICECREAM AND I ATE THE WHOLE PINT – IT’S LOW CARB, GOOD SOURCE OF PROTEIN AND ONLY 280 CAL
SATURDAY
I HAD ALSO A PRE-WORKOUT BERRY SMOOTHIE WITH ALMOND MILK
HIGHT INTENSITY WORKOUT
SUNDAY
STRETCH AND TONE WORKOUT
* I DIDN’T EARN THIS MEAL WITH A HIGH INTENSITY WORKOUT, BUT I DON’T REALLY HAVE TO BECAUSE I’M A MESOMORPH. IF YOU’RE LOOKING TO LOSE FAT, TRY TO AT LEAST A 10 MINUTE HIGH INTENSITY TRAINING BEFORE YOU EAT STARCHY CARBS.
I HAD ANOTHER HALO ICE CREAM AFTER DINNER, BUT THIS TIME I HAD JUST A HALF OF PINT.
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Private Member |
Zuzka,
I’m sooooo happy to hear you eat 1/2 or full pints of halo top! I LOVE this ice cream since you introduced it last year and always felt a little guilty if I ate 1/2 a pint 😉 I know a ton of new flavors just came out recently, which ones did you try? Thank you again for showing us your a real woman who doesn’t deprive herself!
All the best,
Katie
Private Member |
ellijay, ga, united states
lol, my husband and I tried that ice cream after hearing about it from Zuzka, too! Oh my gosh, that stuff is good!!! The only thing that keeps me from eating much at a time (well, in addition to the price of it), is that my husband loves it so much, too, that he starts to worry that I won’t leave any for him if he sees a large amount gone! (I need to buy them in pairs and write our names on the containers!) The lemon one is my favorite so far…mmmmmmmmmmm!
Private Member |
ramona, ca, usa
I must find this 280 calorie pint of ice cream of which you speak…where do you buy it?? Can you find it at a regular grocery store or like a Whole Foods??
Private Member |
ellijay, ga, united states
The only grocery store I’ve been able to find it is at Kroger (Well…out of Walmart, Ingles, and Kroger. I can’t speak for other grocery stores — those 3 are all that’s in my area). It seems to be a tough one to find. It’s the only low-calorie ice cream (at least that I’ve ever had) that actually tastes like creamy ice cream! Mmmmm!
Private Member |
ca, usa
Hi Michelle, I live close to you, I buy at Ralphs, Sprouts, and Whole Foods.
Private Member |
ramona, ca, usa
Thanks, ladies!! There is a Sprouts right near my work and my home so I’ll have to take a look!
Private Member |
If you have Fairway by you, or Ralph’s Italian Ices, both carry it. I think there is a retail locator on the Halo Top website.
Private Member |
Hopefully a recipe is coming for that pumpkin pie 😉
Private Member |
corydon, in, united states
Where can we get your fat burners ?
Private Member |
pelham, al, usa
Yes please Zuzka, tell us what pre-workout protein shake with natural fat burner you use?? I have searched and can’t seem to find where you document this. Thank you! <3
Private Member |
lake tahoe, nv, usa
I use a protein-blend that a company in Canada had developed for me. I will have that product in my store before Christmas.
Private Member |
pelham, al, usa
Thank you so much for your response Zuzka! I am a huge fan and can’t wait to see what all you carry in your store. I am a Mom of 2, 40 years old and determined to get in the best shape I can with Zgym!
Private Member |
canada
Hi Zu, I was too wondering where we can get your fat burners and what ones you take?
Private Member |
los angeles, ca, usa
Thanks for sharing! Do you typically skip lunch and have snacks instead?
Private Member |
I would like a recipe for the sweet potatoes turkey and pistachio dressing!!
Private Member |
santa cruz, ca
I love your diet this week (that sounds so weird….). And Santa Cruz Peanut Butter!! Santa Cruz represent!!
Private Member |
manassas, va, usa
Please post your recipe for the pumpkin cheesecake pie, it looks SOOO GOOD!!!! 🙂
Private Member |
Hi Zuzka!
Yes, please post your recipe for the pumpkin cheesecake pie, it definitely looks amazing!!!