Name: Lester John E.

Alejandro Section: Polaris 1A Date: October 29, 2022

Portfolio/ePortfolio Task #6: BMI and Lifestyle Plan

My BMI Category
Weight (kg) = 56 kg Underweight = <18.5
Height (cm) = 163 cm
Normal weight = 18.5–24.9
Height: 163 cm = 1.63 m
Overweight = 25–29.9
2
BMI= Weight (kg) / {Height (m)}
Obesity = BMI of 30 or greater
2
BMI= 56 kg / (1.63 m)

BMI= 56 kg / 2.657 m

BMI= 21.08 (Normal Weight)

My Lifestyle Plan

BMI= 21.08 (Normal Weight)

Goal: Maintain my BMI and Improve my body muscle

MEAL PLAN

DAY BREAKFAST LUNCH DINNER EXERCISE

Mon ½ cup of rice 1 cup of rice 1 cup of rice 30mins jogging, 30 Jumping jacks,
2 boiled eggs Adobong manok Fried fish 15 push ups, 15 squats, 15 triceps
1 glass of milk 2 glass of water Chopsuey dips, 20 plank knee to elbow, 15
1 glass of water 2 glass of water glute bridges, 20 standing bicycle
Banana crunches, and 30 second high plank.
Tues 1 bowl of oatmeal 1 cup of rice 4-8pcs chicken 30 Jumping jacks, 15 push ups, 15
Bread with peanut Chicken breast wings squats, 15 triceps dips, 20 plank
butter Softdrinks 3 glasses of water knee to elbow, 15 glute bridges, 20
2 glasses of water 2 glasses of water 1 bottle of vitamilk standing bicycle crunches, and 30
Apple second high plank. (Repeat 3-4
cycles)
Wed 3pcs omelette 1 cup of rice 1 cup of rice
1 glass of milk Laswa Fried fish
Banana Pork steak Ginisang itlog with Rest day
1 glass of water 2 glasses of water sauce
Orange 2 glasses of water
Thurs ½ cup of rice 1 cup of rice 1 cup of rice 30mins jogging, 30 Jumping jacks,
2 ham Pork pochero Fried fish 15 push ups, 15 squats, 15 triceps
1 glass of milk 2 glasses of water Chopsuey dips, 20 plank knee to elbow, 15
1 glass of water Yogurt 2 glass of water glute bridges, 20 standing bicycle
Banana crunches, and 30 second high plank.
Fri 1 cup of rice 1 cup of rice 4-8pcs chicken 30 Jumping jacks, 15 push ups, 15
Corned beef Chicken curry wings squats, 15 triceps dips, 20 plank
Bread Chopsuey 3 glasses of water knee to elbow, 15 glute bridges, 20
1 glass of milk 2 glass of water 1 bottle of vitamilk standing bicycle crunches, and 30
1 glass of water Apple second high plank. (Repeat 3-4
cycles)
Sat ½ cup of rice 2 cup of rice 1 cup of rice Full Body Workout
3 boiled eggs Afritadang baboy Fried chicken 10mins warm up, 20 jumping jacks,
1 bottle vitamilk 2 glasses of water 2 glass of water 16 abdominal crunches, 16 mountain
2 glass of water Nuts Fruitee climber, 16 leg raises, 22 russian
Carrots twist, 10 push ups, 10 wide arm
push ups, 10 triceps dips, 10 inclined
push ups, 30secs punches, 15 arm
scissors, 6 push up & rotation, 10
tricep kickbacks, 12 rhomboid pulls,
16 floor tricep dips, 10 inclined push
ups, 12 swimmer and superman, 15
squats, 15 sumo squats, 12 side leg
circles, 20 jumping jacks, 30secs
plank, 30 seconds cobra stretch,
30secs child pose, and 15mins cool
down.
Sun 1 cup of rice 1 cup of rice 1 cup of rice
Hotdog and Tinolang Manok Adobong manok Rest day/Family day/10mins
scrambled egg Fried fish 2 glasses of water meditation
1 glass of milk 2 glass of water Vitamilk
1 glass of water Apple

Pre-workout Foods: Banana, Peanut Butter, Boiled Eggs, Oats, Gatorade, and water.

Exercise Schedule: MF: 4:00 pm-5:30 pm, TTH: 8:00 pm-9:30 pm, and Sat: 4:00 pm-6:00 pm

Sleeping time: 10:00 pm-6:00 am