1 WEEK FOOD

JOURNAL
Edralyn S. Hofelina

1
Monday
BREAKFAST- (RICE, EGG & 4 GLASSES OF WATER)
LUNCH - (RICE, FRIED CHICKEN, 1 PC. BANANA & 4
GLASSES)
DINNER - ( RICE, TORTANG TALONG, & 3 GLASSES OF
WATER)

2
Tuesday
Same process & format of MONDAY given sample

Wednesday
Same process & format of MONDAY given
sample

4
Thursday
Same process & format of MONDAY given
sample

5
Friday
Same process & format of MONDAY given
sample
 1 Week Food
Journal (Nutrients
Intake)
INFOGRAPHIC

MONDAY NUTRIENTS
INTAKE
(LIST DOWN ALL THE NUTRIENTS
INTAKE IN EVERY FOOD YOU EAT
& DRINK)
EX. RICE - carbohydrate
EGG- protein
WATER- electrolytes (calcium,
chloride, fluoride, magnesium,
potassium and sodium).

INTAKE TUESDAY NUTRIENTS

INTAKE
FOOD
(LIST DOWN ALL THE
PICTURES NUTRIENTS INTAKE IN EVERY
(FOLLOW FORMAT PROCESS FOOD YOU EAT & DRINK)
GIVEN IN MONDAY SAMPLE)

INTAKE WEDNESDAY NUTRIENTS

INTAKE
FOOD
(LIST DOWN ALL THE
PICTURES NUTRIENTS INTAKE IN EVERY
(FOLLOW FORMAT PROCESS
FOOD YOU EAT & DRINK)
GIVEN IN MONDAY SAMPLE)

THURSDAY NUTRIENTS
INTAKE INTAKE
FOOD (LIST DOWN ALL THE
NUTRIENTS INTAKE IN EVERY
PICTURES FOOD YOU EAT & DRINK)
(FOLLOW FORMAT PROCESS
GIVEN IN MONDAY SAMPLE)

FRIDAY NUTRIENTS
INTAKE INTAKE

FOOD (LIST DOWN ALL THE

NUTRIENTS INTAKE IN EVERY
PICTURES FOOD YOU EAT & DRINK)
(FOLLOW FORMAT PROCESS
GIVEN IN MONDAY SAMPLE)
 1ST

personal WEEK

fitness target
plan
NAME:
SECTION:
DATE:
TARGET MUSCLES :

UPPER EXTREMITIES
EQUIPMENT : bARBELL
BENEFITS: Can help improve your posture, exercises can help
improve your athletic performance and are effective exercises for
building muscle mass throughout your entire body.
REPETITION: 2 sets 15 reps
WEIGHT: Set w/2 10lb, 2 15lb, 2 25lb Weights
MUSCLE:
Biceps: thick muscle on top of your upper arms.
Teres minor: muscles that stretch from the head of your
shoulder to your shoulder blade.
Brachialis: the elbow flexor.
Brachioradialis: a muscle on your forearm.
Erector spinae: a group of muscles on either side of your spine.

ANOTHER EQUIPMENT :
( SAME FORMAT TO ABOVE GIVEN SAMPLE)

ANOTHER EQUIPMENT :
( SAME FORMAT TO ABOVE GIVEN SAMPLE)

ANOTHER EQUIPMENT :
( SAME FORMAT TO ABOVE GIVEN SAMPLE)

ANOTHER EQUIPMENT :
( SAME FORMAT TO ABOVE GIVEN SAMPLE)
 2ND

personal WEEK

fitness target
plan
NAME:
SECTION:
DATE:
TARGET MUSCLES :

UPPER EXTREMITIES
EQUIPMENT : bARBELL
BENEFITS: Can help improve your posture, exercises can help
improve your athletic performance and are effective exercises for
building muscle mass throughout your entire body.
REPETITION: 2 sets 15 reps
WEIGHT: Set w/2 10lb, 2 15lb, 2 25lb Weights
MUSCLE:
Biceps: thick muscle on top of your upper arms.
Teres minor: muscles that stretch from the head of your
shoulder to your shoulder blade.
Brachialis: the elbow flexor.
Brachioradialis: a muscle on your forearm.
Erector spinae: a group of muscles on either side of your spine.

ANOTHER EQUIPMENT :
( SAME FORMAT TO ABOVE GIVEN SAMPLE)

ANOTHER EQUIPMENT :
( SAME FORMAT TO ABOVE GIVEN SAMPLE)

ANOTHER EQUIPMENT :
( SAME FORMAT TO ABOVE GIVEN SAMPLE)

ANOTHER EQUIPMENT :
( SAME FORMAT TO ABOVE GIVEN SAMPLE)
 3RD

personal WEEK

fitness target
plan
NAME:
SECTION:
DATE:
TARGET MUSCLES :

UPPER EXTREMITIES
EQUIPMENT : bARBELL
BENEFITS: Can help improve your posture, exercises can help
improve your athletic performance and are effective exercises for
building muscle mass throughout your entire body.
REPETITION: 2 sets 15 reps
WEIGHT: Set w/2 10lb, 2 15lb, 2 25lb Weights
MUSCLE:
Biceps: thick muscle on top of your upper arms.
Teres minor: muscles that stretch from the head of your
shoulder to your shoulder blade.
Brachialis: the elbow flexor.
Brachioradialis: a muscle on your forearm.
Erector spinae: a group of muscles on either side of your spine.

ANOTHER EQUIPMENT :
( SAME FORMAT TO ABOVE GIVEN SAMPLE)

ANOTHER EQUIPMENT :
( SAME FORMAT TO ABOVE GIVEN SAMPLE)

ANOTHER EQUIPMENT :
( SAME FORMAT TO ABOVE GIVEN SAMPLE)

ANOTHER EQUIPMENT :
( SAME FORMAT TO ABOVE GIVEN SAMPLE)
(PHOTO EVIDENCES)
WEEK 1
WEEK 2
WEEK 3
FINAL REQUIREMENT
NAME:
SECTION:
DATE:
1 WEEK FOOD
JOURNAL
1 Week Food
Journal
(Nutrients
Intake)
Personal Fitness
Target Plan