Portfolio Task #6- BMI and Lifestyle Plan

Name: Nograles, Christian Jade B. Section: Polaris 1-A Date of Completion: October 18, 2022

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

You may research online the formula/computation.

Weight: 68 kg

Height: 168 cm or 1.68 meters

Convert this to Height²:

Height= (𝟏. 𝟔𝟖 𝒎)²

Height= 2.82 𝒎𝟐

BMI= Weight / 𝐇𝐞𝐢𝐠𝐡𝐭 𝟐

BMI= 68 kg / 2.82 𝒎𝟐
BMI= 24.11 or 24. 1

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

BMI= 24.1 - Normal Weight

3. Using the 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 a PDF file should you need to upload. (This is 20 points.)
 WORKOUT SCHEDULE FOR A WEEK

MON. TUES. WED. THU. FRI. SAT. SUN.

Workout Workout Workout Do Workout Go for an Rest Day

for 1hr. for 1hr for 1hr Stretching for 1hr outdoor jog
for 30 for atleast
(These includes; (These includes; (These includes; minutes (These includes; 1hr
10 mins. Warm- 10 mins. 10 mins. Warm- 10 mins.
Up Exercise, 15 Stretching, 10 Up Exercise, 10 Stretching, 15
mins. Push Ups, mins. Squats, 15 mins. Side mins. Burpees,
15 mins. Squats, mins. Push-Ups, Planks, 15 mins. 10 mins. Squats,
10 mins. Side 10 mins. Planks, Push-Ups, 15 10 mins.
Planks, and 10 and 15 mins. mins. Lunges, Lunges, and 15
mins. Jog in Burpees) and 10 mins. mins. Jumping
Place.) Squats.) Jacks)

OTHER ACTIVITIES INCLUDE:

• Cleaning the yard

• Doing household chores
• Gardening
• Going to church

/
 DIET PLAN & DAILY ACTIVITIES

TIME MON. TUES. WED. THU. FRI. SAT. SUN.

Stretching
Go for an
for 30
5:30 am – outdoor jog
Workout Workout Workout minutes Workout Rest Day
6:30 am for at least
then, take a
1hr
rest.
6:30 am – Cooking for Cooking for Cooking for Cooking for Cooking for Cooking for Cooking for
7:00 am breakfast breakfast breakfast breakfast breakfast breakfast breakfast
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
(Eat two (Eat two (Eat two (Eat a cup of (Eat a boiled (Eat two (Eat cereal,
scrambled sunny side up Korean egg rice with 2 egg and two Korean egg and drink a
7:00 am – eggs and two eggs and a rolls and a scrambled sausages, and rolls and a glass of milk)
7:30 am slices of slice of bread, slice of bread, eggs, and drink a glass slice of bread,
bread, and and drink a and drink a drink a glass of milk) and drink a
drink a glass glass of milk) glass of milk) of milk) glass of milk)
of milk)

Going to
church.
Do Do Do Then have a
7:30 am – Cleaning the Cleaning the
household Gardening household household family
11:00 am yard yard
chores chores chores bonding
activity
outdoors.
Spending
11:00 am – Taking a Taking a Taking a Taking a Taking a Taking a quality time
11:30 am rest rest rest rest rest rest with my
family
Lunchtime Lunchtime Lunchtime Lunchtime Lunchtime Lunchtime Lunchtime
(Eat a cup of (Eat a cup of (Eat a cup of (Eat an oven- (Eat a cup of (Eat a cup of (Eat a cup of
rice, pork rice and a rice and baked pork rice, and rice alongside rice and fish
sinigang, and vegetable tinolang chop with chicken a chicken and vegetable
11:30 am – 2 pieces of pork soup, manok, and cooked adobo, and curry, and soup, and
12 Noon
banana, and and drink drink apple vegetables on drink fresh drink a glass drink tropical
drink a glass watermelon juice.) the sides and lemon juice.) of water.) juice.)
of water.) juice.) drink fresh
lemon juice.)
Washing Washing Washing Washing Washing Washing Washing
12 Noon –
1:30 pm
Dishes/ Dishes/ Dishes/ Dishes/ Dishes/ Dishes/ Dishes/
Leisure time Leisure time Leisure time Leisure time Leisure time Leisure time Leisure time
Watching
Tv/Scrolling Go for a Watch
1:30 pm – Take a Take a Take a Play
2:00 pm
through my walk movies/
rest/Sleep rest/Sleep rest/Sleep Basketball
social media outside anime
account
Read some
books/ Watch some
Do some Do some Do some Do some Do some
2:00 pm – looking at movies/play
4:30 pm
household household household school household
my social online
chores chores chores works chores
media games
account
Dinner time Dinner time Dinner time Dinner time Dinner time Dinner time Dinner time
(Eat a (Eat a grilled (Eat a (Eat a (Eat a fresh (Eat a chicken (Eat a creamy
steamed liempo, and sauteed steamed vegetable and and corn squash soup,
4:30 pm – vegetable drink a glass vegetables, vegetable fruit salad, soup, and and drink a
5:00 pm
salad, and of water) and drink a salad, and and drink a drink a glass glass of
drink a glass glass of drink a glass glass of of water) water)
of water) water) of water) water)
Study/do Study/do Study/do Study/do Study/do Study/do Study/do
5:00 pm –
some school some school some school some school some school some school some school
9:30 pm
works works works works works works works
Bedtime Bedtime Bedtime Bedtime Bedtime Bedtime Bedtime
9:30 pm (Sleep at least (Sleep at least (Sleep at least (Sleep at least (Sleep at least (Sleep at least (Sleep at least
8 hours) 8 hours) 8 hours) 8 hours) 8 hours) 8 hours) 8 hours)