Portfolio Task #6 – BMI and Lifestyle Plan

Name: Estorque, Jhon Robert Section: Polaris 1-A Date of Submission: 10/

1. Compute your BMI (weight in kilograms divided by height in centimeters).

You may research online formula / computation.

BMI = weight (kg) / height (m)2

BMI = 48kg / (1.61m)2

BMI = 48kg / 2.5921m2

BMI = 18.52

2. Copy your determined BMI and the category. Place before the Matrix of
your Lifestyle Plan.

Underweight = <18.5

Normal weight = 18.5 – 24.9

Overweight = 25 – 29.9

Obesity = BMI of 30 or greater

3. Using a matrix/table, make a corresponding lifestyle plan for improving or

maintaining your BMI. Include your diet, exercise or daily activities. You
may use portrait or landscape as the case may be. Entries are in words
and/or phrases.
Convert to PDF file should you need to upload. (This is 20 points.)

“MY LIFESTYLE PLAN”

Main goal: Gain Not Too Much Weight

BMI: 18.52 – Normal weight

Workout Schedule

Monday Tuesda Tuesday Thursda Friday Saturda Sunday

y y y
Leg Workout Back Bicep Cardio
- Squat 3x12 Rest Workout Rest Workout Rest
- Lunge 3x12 Day - Deadlift Day - Barbell Day - Joggin
- Leg Raises s 3x12 Curl g 20
3x12 - Barbell 3x12 minute
Shoulder Shrugs - Humme s
Workout 4x8 r Curl - Biking
- Military 3x12 15
Press Thigh minute
(dumbbel Workout Triceps s
l) 3x12 - Sumo Workout
- Dumbbell Squat - Dumbbe
Lateral 4x12 ll
Raise - Bulgaria kickback
3x12 n Split 4x8
- Arnold Squat
Press
3x12

Meal Plan

Monda Tuesday Wednesda Thursday Friday Saturda Sunday

y y y
Breakfas 2 pcs. 2 pcs. 1 cup of 4 pc 2 pcs. 1 cup 2 pcs.
t Egg Egg oatmeal bread Egg coffee Egg
1 cup Pancakes 1 pc with 2 pcs. 3 pcs. 2 pcs.
fried 4 pcs banana strawberr Banana Toasted Banana
rice bread Milk y jam 1 cup bread 1 cup
1 cup with 1 sachet Milk milk 2 pcs. oatmeal
milk peanut biscuit 1 cup 3 pcs Egg
1 butter oatmeal toasted
sachet bread
biscuit
Lunch 1 and 2 cups of 1 cup of 1 and ½ 2 cups of 1 pc 2 cups of
½ cup rice rice cup of rice pork rice
 of rice Eggplant Grilled rice Vegetabl tonkats Stir fried
and Sautéed pork Vegetable e soup u vegies
chicken tuna with soup Braised 2 cups
adobo egg Fried Chicken of rice
milkfish and
potato
Dinner Heart Vegetabl Tempura Grilled Beef Hash Braised
of a e spring ½ cup of pork with Steak browns potato
banana roll rice vegetable 1 cup of Milk marble
burger ½ cup of 1 cup of rice Chicken Vegetabl
steak rice rice nuggets e
½ cup Tea Milk shawarm
of rice a
1 cup Milk
of milk

Sleeping Schedule

Monday-Friday: 10pm – 6 am