Name: Godfre M.

Anaud Section: Polaris 1A Date of Completion: October 30, 2022

ePortfolio Task #6: BMI and Lifestyle Plan

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

BMI = weight (kg.)/height (cm)

BMI = 164kg./63cm.

BMI = 23.4

2. Copy your determined BMI and the category. Place before the Matrix of your Lifestyle Plan. (The above is 10 points.)
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

BMI: 23.4 = Normal Weight

3. Using a matrix/table, make a corresponding lifestyle plan (good only for a week) 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

MEAL PLAN
MONDAY TUESDAY WEDNESDAY FRIDAY SATURDAY SUNDAY
TIME 1 glass of milk 1 glass of milk 1 glass of milk
THURSDAY
1 glass of milk 1 glass of milk
1 glass of milk

2 cups of rice 1 cup of rice 2 cups of rice 1 cup of rice Cereals 1 cup of rice
1 glass of milk 1WEDNESDAY
glass of milk 1 glass of milk 1 glass of milk 1SATURDAY
glass of milk 1 glass of milk
1 glass of milk
MONDAY TUESDAY THURSDAY FRIDAY SUNDAY
TIMEChicken Egg
2 cups of rice
Fish
1 cup of rice
Egg
2 cups of rice 1 cup of rice
Fruits (Apple)
1 cup of rice
Fish
Cereals 1 cup of rice
BREAKFAST
Fruits (Apple) Fruits (Apple) Fruits (Apple) Fruits (Apple) Fruits (Apple)
Chicken Egg Fish Egg Meat Fruits (Apple) Meat

Fruits (Apple) Fruits (Apple) Fruits (Apple) Fruits (Apple) Fruits (Apple) Fruits (Apple)
1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice
BREAKFAST
“Laswa”(Sinabawang “Sinigang na “Sinabawang Isda” “Laswa”(Sinabawang “Sinabawang “Pinakbet”
1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice
Gulay)/Fish Baboy” Gulay)/Meat Baboy”
Fruits (Mango) Chicken
“Laswa”(Sinabawang “Sinigang na “Sinabawang “Laswa”(Sinabawang “Adobong “Sinabawang “Pinakbet”
LUNCH
Fruits (Banana) Fruits (Banana)
Gulay)/Fish Baboy”
Fruits (Mango)
Isda” Gulay)/Meat
Fruits (Banana)
Baboy” Baboy”
Fruits (Mango)
Chicken

LUNCH
1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice

Adobo 1 cupFish
of Cardillo
rice 1 cup of Chop
Pork rice 1 cup of rice Soup
Macaroni 1 cup of rice 1Chicken
cup ofBarbecue
rice 1 cup ofChicken
Fired rice 1 cup of rice

Adobo Fish Cardillo Pork Chop Macaroni Soup GrilledJuice

Pork Chicken Fired Chicken
DINNERJuice Juice Juice
Barbecue
Juice Juice Juice Juice

MEAL
Juice

DINNER

PLAN
 ACTIVITIES/CHORES PLAN
TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 glass of milk 1 glass of milk 1 glass of milk 1 glass of milk 1 glass of milk 1 glass of milk

2 cups of rice Household

1 cup of rice Household
2 cups of rice Household 1 cup of rice Household Chores Household Chores
Cereals Household
1 cup of rice Household
Chores Chores WEDNESDAY
Chores Chores
SATURDAY Chores
Chicken MONDAYEgg TUESDAYFish (Watering
THURSDAY the FRIDAY
(Watering the SUNDAY
TIME (Watering the (Watering the (Watering the
Egg
plants, Sweeping
Fruits (Apple)
plants, Sweeping
Fish
(Watering the (Watering the
MOR Fruits (Apple) Fruits (Apple)
plants, Sweeping
Fruits (Apple)
plants,
Fruits (Apple)
plants, the floor, the floor,
Fruits (Apple)
plants, plants, Sweeping
the floor, Sweeping the Sweeping the Washing the Washing the Sweeping the the floor,
NING 1 cup of rice Washing1 cup
the of rice floor, Washing
1 cup of rice floor, Washing
1 cup of rice dishes, Garbage dishes, Garbage
1 cup of rice floor, Washing
1 cup of rice Washing the
dishes, Garbage the dishes, the dishes, preparation and preparation and the dishes, dishes, Room
preparation and
“Laswa”(Sinabawang “Sinigang na Laundry Day)
“Sinabawang Weekly House
Isda” “Laswa”(Sinabawang segregation) segregation)
“Sinabawang Laundry Day)
“Pinakbet” General
Gulay)/Fish segregation) Baboy” Gulay)/Meat
General Baboy” Cleaning)
Fruits (Mango) Chicken
Fruits (Banana) Fruits (Banana) Cleaning)
Fruits (Mango) Fruits (Banana)
Fruits (Mango)

Initial Doing of Initial Doing of Initial Doing of Initial Doing of Initial Doing of Initial Doing of Initial Doing of
AFTER1 cup of rice School Works
1 cup of rice School 1Works
cup of rice School 1Works
cup of riceSchool Works School Works
1 cup of rice School
1 cupWorks
of rice School Works
Playing with my Playing with my Playing with my Playing with my Playing with my Playing with my Playing with my
NOON Adobo Fish Cardillo
friends
Pork Chop
friends
Macaroni Soup
friends friends
Chicken Barbecue
friends
Fired Chicken
friends friends
Juice Roaming Around
Juice Roaming Around
Juice Roaming Around Roaming Around RoamingJuice
Around Roaming Around Roaming Around

Helping in Helping in Helping in Helping in Helping in Helping in Helping in

EVEN
Household
Chores
Subject Topic
MEAL PLAN
Household
Chores
Subject Topic
Household
Chores
Subject Topic
Household Chores
Subject Topic
Review and
Household Chores
Subject Topic
Review and
Household
Chores
Subject Topic
Household
Chores
Subject Topic
Review and Review and Review and Finishing of Finishing of Review and Review and
ING Finishing of Finishing of Finishing of School Works School Works Doing School Finishing of
School Works School Works School Works Works School Works
 FITNESS/EXERCISE PLAN
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 glass of milk 1 glass of milk 1 glass of milk 1 glass of milk 1 glass of milk 1 glass of milk

2 cups of rice 1 cup of rice 2 cups of rice 1 cup of rice Cereals 1 cup of rice
Morning Morning Morning
WEDNESDAY Morning Morning Morning
MONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Routines/Exercise
Chicken Routines/Exercise
Egg Routines/Exercise
Fish Egg Routines/Exercise Routines/Exercise
Fruits (Apple) Routines/Exercise
Fish
(Jogging/Callisthenic (Jogging/Callisthenic (Jogging/Callisthenic (Jogging/Callisthenic (Jogging/Callisthenic (Jogging/Callisthenic
Fruits (Apple) Fruits (Apple) Fruits (Apple) Fruits (Apple) Fruits (Apple)

REST
Exercises) Exercises) Exercises) Exercises) Exercises) Exercises)

3 km. Jogging 4 km. Jogging 3 km. Jogging 4 km. Jogging 3 km. Jogging 3 km. Jogging
DAY
1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice
30 mins. Core- 30 mins. Leg 30 mins. Arm- 30 mins. Core- Leg Exercise 30 mins. Core-
strengthening
“Laswa”(Sinabawang Exercise
“Sinigang na strengthening
“Sinabawang strength Workout
Isda” “Laswa”(Sinabawang 10x2“Sinabawang
Push Up strengthening
“Pinakbet”
Workout
Gulay)/Fish 10x2 Push Up
Baboy” 10x2 Push UpGulay)/Meat 10x2 Push Up Baboy” Workout
10x2 Push Up Fruits (Mango) Chicken
10x2 Push Up
Fruits (Banana) Fruits (Banana) Fruits (Mango) Fruits (Banana)
Fruits (Mango)

1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice 1 cup of rice
OTHER IMPORTANT NOTES: MAIN GOAL:
Adobo Fish Cardillo Pork Chop Macaroni Soup Chicken Barbecue Fired Chicken
 Bedtime = 8Juice
Hours Daily To MAINTAIN MY BMI
Juice Juice Juice
 Water Consumed = At least 8 Glasses of Water per Day and STAY FIT

MEAL PLAN