Site navigation and social media links
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.
Related Posts
-
Body Sculpting #6 | Lower Body
Intermediates | X-treme Athlete
-
Mobility Drills #32 | Full Body Primal Movement
15-20 Minutes
-
Body Sculpting #5 | Upper Body & Abs
Intermediates | Arms / Upper Body
-
Body Sculpting #4
Intermediates
-
Body Crush #60 | Cardio & Legs
Intermediates
-
Mobility Drills #31 | Upper Back & Shoulders
Mobility Drills
-
Kettlebell Workout #36 | Cardio
Intermediates
-
Mobility Drills #30
10-15 Minutes
-
Body Sculpting #3 | Full Body
Intermediates
-
Body Crush #59 | Full Body & Mobility
Intermediates
-
Body Sculpting #2 | Upper Body
Intermediates | Kettlebells | Resistance Bands
-
Somatic Exercise | Hamstring Release
Somatic Exercise Series
-
Body Sculpting #1 | Lower Body
Intermediates
-
Mobility Drills #29 | Cardio Workout Lower Body
Intermediates
-
Beginner Power Band #11
Beginner | Resistance Bands
Private Member |
Zuzka, Who has been your inspiration over the past decade? I ask this because you seem to know what you want and don’t waste any time going after it. We all look up to you but the big question is….. Who do you look up to? Also, How do you manage your time so wisely? You seem to be a busy person but you always make time for yourself without excuses. How do you manage your time? What does your day look like? I love you and look up to you so much. You are my inspiration. Keep up the amazing work that you do for yourself and others 🙂
Private Member |
belgrade, serbia
That’s a great post! I admire her balance in all things & how consistent she is! I’m curious who Suzka looks up to too!
Private Member |
uk
I wish my body wasn’t hungry whole day until dinner one day per week on a regular basis 🙂
Private Member |
birmingham, al, usa
Thank you for taking the time to post your food journal every week. With all you already do, taking extra time to take pictures, organize, write, edit & post these food journals is not taken for granted.
Private Member |
Zuzka what are the ingredients in your workout smoothie with botanical fat burner ? I tried looking through all your recipes but couldnt find it! Thanks 🙂
Private Member |
north carolina, stinacon@gmail.com
I second this question!!!! I’m curious as to what is the botanical fat burner you use!!! Thanks:-)
Private Member |
Hello Zuzka!
You are such a disciplined and a consistent person! I admire you😊 Keep this good job!
Private Member |
ramona, ca, usa
I can’t get over how good those burgers with the eggs look LOL. I need to recreate that for myself at home.
Private Member |
Is there a way to make the chocolate protein oatmeal in the microwave or do I need a stovetop?
Private Member |
vancouver, bc, canada
I make oatmeal in the microwave all the time.
1/3 cup oats in 2/3 cup water and microwave for 60 seconds. Then add the protein powder and whatever liquid, I use almond milk, you want to soup it up a bit.
Private Member |
what are the benefits of intermittant fasting sounds interesting 😉 x
Private Member |
Hi Zuzka, I love your amazing workouts and food tips, can you share the recipes for the berry protein smoothie and chocolate protein oatmeal ? Thanks for all your hard work you put in for us.
Private Member |
Zuska, where can we get your pre workout proetein blend? I would really like to try it!!! Thank you again for your suggestions/meal plans….it helps so much!!!