A PERSONAL FITNESS PROGRAM WITH DIET MEAL PLAN

FOR PATHFIT 2: EXERCISE-BASED FITNESS

A FITNESS PROGRAM PRESENTED TO

THE FACULTY OF THE PHYSICAL EDUCATION
EASTERN SAMAR SATATE UNIVERSITY, MAIN CAMPUS
BORONGAN CITY

A FINAL REQUIREMENT FOR

PATHFIT 2: EXERCISE-BASED FITNESS

Angelica R. Obina
Bachelor of Science in Biology
Major in Conservation Biology
 May 2024
STRENGTH AND CONDITIONING FITNESS PROGRAM
MON TUE WED THU FRI SA SUN
T
W WARM UP: R WARM UP: R WARM UP: R R
E •Stretching E •Stretching E •Stretching E E
E 5 minutes S 5 minutes S 5 minutes S S
K T T T T
MAIN WORK MAIN WORK MAIN WORK
1 OUT: D OUT: D OUT: D D
•Squats A •Squats A •Squats A A
8 reps × 1 set Y 8 reps × 1 set Y 8 reps × 1 set Y Y
•Push up •Push up •Push up
8 reps × 1 set 8 reps × 1 set 8 reps × 1 set
•Pull up •Pull up •Pull up
8 reps × 1 set 8 reps × 1 set 8 reps × 1 set
•Plank •Plank •Plank
8 reps × 1 set 8 reps × 1 set 8 reps × 1 set

COOL DOWN: COOL DOWN: COOL DOWN:

•Stretching •Stretching •Stretching
5 minutes 5 minutes 5 minutes

W WARM UP: R WARM UP: R WARM UP: R R

E •Stretching E •Stretching E •Stretching E E
E 5 minutes S 5 minutes S 5 minutes S S
K T T T T
MAIN WORK MAIN WORK MAIN WORK OUT:
2 OUT: D OUT: D •Squats D D
•Squats A •Squats A 8 reps × 1 set A A
8 reps × 1 set Y 8 reps × 1 set Y •Push up Y Y
•Push up •Push up 8 reps × 1 set
8 reps × 1 set 8 reps × 1 set •Pull up
•Pull up •Pull up 8 reps × 1 set
8 reps × 1 set 8 reps × 1 set •Plank
•Plank •Plank 8 reps × 1 set
8 reps × 1 set 8 reps × 1 set
COOL DOWN:
COOL DOWN: COOL DOWN: •Stretching
•Stretching •Stretching 5 minutes
5 minutes 5 minutes

W WARM UP: R WARM UP: R WARM UP: R R

E •Stretching E •Stretching E •Stretching E E
E 5 minutes S 5 minutes S 5 minutes S S
K T T T T
 MAIN WORK MAIN WORK MAIN WORK OUT:
3 OUT: D OUT: D •Squats D D
•Squats A •Squats A 8 reps × 2 sets A A
8 reps × 2 set Y 8 reps × 2 sets Y •Push up Y Y
•Push up •Push up 8 reps × 2 sets
8 reps × 2 set 8 reps × 2 sets •Pull up
•Pull up •Pull up 8 reps × 2 sets
8 reps × 2 set 8 reps × 2 sets •Plank
•Plank •Plank 8 reps × 2 sets
8 reps × 2 sets 8 reps × 2 sets
COOL DOWN:
COOL DOWN: COOL DOWN: •Stretching
•Stretching •Stretching 5 minutes
5 minutes 5 minutes

W WARM UP: R WARM UP: R WARM UP: R R

E •Stretching E •Stretching E •Stretching E E
E 5 minutes S 5 minutes S 5 minutes S S
K T T T T
MAIN WORK MAIN WORK MAIN WORK OUT:
4 OUT: D OUT: D •Squats D D
•Squats A •Squats A 8 reps × 3 sets A A
8 reps × 3 sets Y 8 reps × 3 sets Y •Push up Y Y
•Push up •Push up 8 reps × 3 sets
8 reps × 3 sets 8 reps × 3 sets •Pull up
•Pull up •Pull up 8 reps × 3 sets
8 reps × 3 sets 8 reps × 3 sets •Plank
•Plank •Plank 8 reps × 3 sets
8 reps × 3 sets 8 reps × 3 sets
COOL DOWN:
COOL DOWN: COOL DOWN: •Stretching
•Stretching •Stretching 5 minutes
5 minutes 5 minutes

STRENGTH TRAINING DIET MEAL PLAN

BREAKFAST LUNCH DINNER TOTAL

CALORIES
MONDAY 1 cup rice 1 cup rice 1 cup rice
1 egg 1 egg 1 cup string beans
1 banana 1 banana 1 glass milk
1 glass milk

Calorie count: 636 Calorie count: 471 Calorie count: 376 1,483
TUESDAY 1 cup rice 1 cup rice 1 cup rice
1 cup string beans 100 g chicken breast 100 g shrimp
 1 egg 1 banana 1 glass milk
1 glass milk

Calorie count: 526 Calorie count: 486 Calorie count: 435 1,447
WEDNESDAY 1 cup rice 1 cup rice 1 cup rice
1 egg 1 egg 100 g chicken breast
1 glass milk 1 mango 1 banana

Calorie count: 486 Calorie count: 465 Calorie count: 486 1,437
THURSDAY 1 cup rice 1 cup rice 1 cup rice
1 egg 1 cup chicken breast 1 egg
1 glass milk 1 banana 1 glass milk

Calorie count: 486 Calorie count: 486 Calorie count: 486

1,458
FRIDAY 1 cup rice 1 cup rice 1 cup rice
100 g shrimp 1 cup string beans 2 eggs
1 glass milk 1 banana 1 glass milk
1,432
Calorie count: 435 Calorie count: 361 Calorie count: 636
SATURDAY 1 cup rice 1 cup rice 1 cup rice
2 eggs 1 cup string beans 1 cup chicken breast
1 glass milk 1 banana
1,378
Calorie count: 636 Calorie count: 361 Calorie count: 381
SUNDAY 1 cup rice 1 cup rice 1 medium avocado
1 egg 1 egg
1 cup string beans 1 banana
1 glass milk
1,319
Calorie count: 526 Calorie count: 471 Calorie count: 322

RESISTANCE TRAINING FITNESS PROGRAM ( BMI- 18.2~ Normal)

MON TUE WED THU FRI SAT SUN
W WARM UP: R WARM UP: R WARM UP: R R
E •Stretching E •Stretching E •Stretching E E
E 10 minutes S 10 minutes S 10 minutes S S
K T T T T
MAIN WORK OUT: MAIN WORK OUT: MAIN WORK OUT:
1 • Planks D • Planks D • Planks D D
8 reps × 1 set A 8 reps × 1 set A 8 reps × 1 set A A
• Pull up Y • Pull up Y • Pull up Y Y
8 reps × 1 set 8 reps × 1 set 8 reps × 1 set
• Push up • Push up • Push up
8 reps × 1 set 8 reps × 1 set 8 reps × 1 set
•Set ups •Set ups •Set ups
8 reps × 1 set 8 reps × 1 set 8 reps × 1 set
 COOL DOWN: COOL DOWN: COOL DOWN:
• Stretching • Stretching • Stretching
10 minutes 10 minutes 10 minutes
W WARM UP: R WARM UP: R WARM UP: R R
E •Stretching E •Stretching E •Stretching E E
E 10 minutes S 10 minutes S 10 minutes S S
K T T T T
MAIN WORK OUT: MAIN WORK OUT: MAIN WORK OUT:
2 • Planks D • Planks D • Planks D D
8 reps × 1 set A 8 reps × 1 set A 8 reps × 1 set A A
• Pull up Y • Pull up Y • Pull up Y Y
8 reps × 1 set 8 reps × 1 set 8 reps × 1 set
• Push up • Push up • Push up
8 reps × 1 set 8 reps × 1 set 8 reps × 1 set
•Set ups •Set ups •Set ups
8 reps × 1 set 8 reps × 1 set 8 reps × 1 set

COOL DOWN: COOL DOWN: COOL DOWN:

• Stretching • Stretching • Stretching
10 minutes 10 minutes 10 minutes
W WARM UP: R WARM UP: R WARM UP: R R
E •Stretching E •Stretching E •Stretching E E
E 10 minutes S 10 minutes S 10 minutes S S
K T T T T
MAIN WORK OUT: MAIN WORK OUT: MAIN WORK OUT:
3 • Planks D • Planks D • Planks D D
8 reps × 2 set A 8 reps × 2 set A 8 reps × 2 set A A
• Pull up Y • Pull up Y • Pull up Y Y
8 reps × 2 set 8 reps × 2 set 8 reps × 2 set
• Push up • Push up • Push up
8 reps × 2 set 8 reps × 2 set 8 reps × 2 set
•Set ups •Set ups •Set ups
8 reps × 2 set 8 reps × 2 set 8 reps × 2 set

COOL DOWN: COOL DOWN: COOL DOWN:

• Stretching • Stretching • Stretching
10 minutes 10 minutes 10 minutes
W WARM UP: R WARM UP: R WARM UP: R R
E •Stretching E •Stretching E •Stretching E E
E 10 minutes S 10 minutes S 10 minutes S S
K T T T T
MAIN WORK OUT: MAIN WORK OUT: MAIN WORK OUT:
4 • Planks D • Planks D • Planks D D
8 reps × 3 set A 8 reps × 3 set A 8 reps × 3 set A A
• Pull up Y • Pull up Y • Pull up Y Y
8 reps × 3 set 8 reps × 3 set 8 reps × 3 set
• Push up • Push up • Push up
8 reps × 3 set 8 reps × 3 set 8 reps × 3 set
•Set ups •Set ups •Set ups
8 reps × 3 set 8 reps × 3 set 8 reps × 3 set
 COOL DOWN: COOL DOWN: COOL DOWN:
• Stretching • Stretching • Stretching
10 minutes 10 minutes 10 minutes

MAINTENANCE DIET MEAL PLAN

BREAKFAST LUNCH DINNER TOTAL

CALORIE
MONDAY 1 cup rice 1 cup rice 1 cup rice 1,208
1 egg 1 cup string beans 1 cup string beans
1 banana 1 banana 1 glass milk

Calorie count: 471 Calorie count: 361 Calorie count: 376

TUESDAY 1 cup rice 1 cup rice 1 pc apple 1,176
1cup eggplant 1 cup cabbage 1 cup rice
1 banana 1 pc tomato 1 cup bitter gourd
1 banana 1 glass milk

Calorie count: 346 Calorie count: 364 Calorie count: 448

WEDNESDAY 1 cup rice 1 cup rice 1 cup rice 1,337
2 eggs 1 cup squash 1 cup eggplant
1 glass milk 1 banana 1 glass milk

Calorie count: Calorie count:355 Calorie count: 346

636
THURSDAY 1cup rice 1 cup rice 1 cup rice 1, 545
2 eggs 1 cup squash 1 cup water
1 cup water 1 egg spinach
spinach 1 banana 1 egg
1 glass milk

Calorie count: 655 Calorie count: 505 Calorie count: 385

FRIDAY 1 cup rice 1cup rice 1 cup rice 1,613

2 eggs 1 cup cabbage 1 cup water
1 banana 1 apple spinach
1 black coffee 1 egg 1 egg
1 glass milk
 Calorie count: Calorie count: Calorie count: 505
622 486
SATURDAY 1 cup rice 1 cup rice 1 cup rice 1,542
2 eggs 1 egg 1 cup squash
1 banana 1 cup squash 1 glass milk
1 cup black coffee 1 egg

Calorie count: 622 Calorie count: 400 Calorie count: 520

SUNDAY 1 cp rice 1 cup rice 1 cup rice 1,549
2 eggs 1 cup cabbage 2 eggs
1 cup water 1 banana
spinach 1 egg
1 glass black
coffee

Calorie count: 537 Calorie count: 496 Calorie count: 516