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My Food Journal - The Week of September 6th
Nutrition | September 16, 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.
MONDAY
HIGH INTENSITY TRAINING
TUESDAY
HIGH INTENSITY TRAINING
EARLY DINNER – GRILLED CHICKEN AND SWEET POTATOES (at our friend’s house where we stayed and had some desserts and wine as well)
WEDNESDAY
THURSDAY
HIGH INTENSITY TRAINING
FRIDAY
HIGH INTENSITY TRAINING
SATURDAY
I had two home made low carb chocolate bonbons.
HIGH INTENSITY TRAINING
POST WORKOUT SNACK – Chocolate Protein Oatmeal (forgot to snap a photo)
*I had 6 oysters, the main course and then I had 2 shots of Tequila.
SUNDAY
I had some home made low carb chocolate bonbons.
STRECH & TONE WORKOUT
*I wasn’t hungry on Sunday so I decided for intermittent fasting and didn’t eat until Dinner.
DINNER – at a restaurant and I had a salmon with asparagus.
Had some low carb/low calorie popsicles later at home.
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Private Member |
Hi Zuzka,
I absolutely agree with above comments about you. Wonderful job, great spirit and will to share!
I have one question though..
I have been looking at your food journal for some time. This is undoubtly very clean and helathy food, but I have to admit its NOT much that you consume during a day. Seems like less than 1000cal/day. So am wondering, Is it for the workouts models you promote (short but intense) only that much you can eat to be TAHAT LEAN? (On top of obvious consistency!)?????
Please, share your thoughts.
Kindest Regards:)
Private Member |
lake tahoe, nv, usa
Hi Eliza, please note that everyone’s metabolism and body type is different and no matter what you read in books on how many calories we should eat based on our age, bodyweight and activity level, the bottom line is that we are all individuals. That’s why I don’t count calories. I listen to my body, I eat slow and I always eat to be only 80% full. Over the years of consistent training, my body has learned how to build muscles fast, so I don’t need to feed them as much as someone who’s a natural ectomorph (skinny, hard to build muscles). You can read more about BodyTypes here.
Private Member |
Thank you for your reply Zuzka:)
I very much appreciate you found time for me
Private Member |
medicine hat, alberta, canada
Hi Zuzka I am very happy to be back and am excited with new determination to fight for myself and am excited that you are still posting your food intake as I am hoping to perfect my own style of eating and I love the different and healthy recipies your creative mind seems to throw together. Thanx for all the new programs and types of workouts. Sleep well.
Private Member |
Is there a printable journal for food/water and workouts that you use or you offer on your website???? Does anyone have the answer to this question??
Private Member |
lake tahoe, nv, usa
No there’s currently no printable food journal or workouts.
Private Member |
angels camp, ca, usa
I’m n her book u can find workouts 😊
Private Member |
bratislava, slovakia
Hi Zuzka,
again I love your workouts and food journal too, I have a question about your mentioned botanical fat burner….could you please me know or write any post about this? I want to try it, so I want any information’s how is working, why botanical etc and but I am from Slovakia, so I think there we have no same products so maybe what I need to finding if I can something like this buy.
Thank youuuuu 🙂
Private Member |
Hi Zuzka, what protein powder do you use? Is rice protein a good ?
Private Member |
angels camp, ca, usa
Last I saw she uses jay rob vanilla whey, I use that and thorn research chai vegan protein main thing is sugar content.
Private Member |
Thanks Savannah!!!
Private Member |
angels camp, ca, usa
Thanks for helping me get back on track. My appetite wants to convince me that I can eat a lot and still not gain weight……made your soon awesome low carb Bon bonds and ate 7? Of them yesterday as snacks……needed a reality check…..thanks, Zuz
Private Member |
Hello Z,
When you eat a bowl of oatmeal, how much is a serving of oatmeal for you? Third to half a cup reasonable or up to a cup cooked more so?