lOMoARcPSD|3013804
Workout Plan
Health & Fitness Through Diet & Exercise (University of
Queensland)
, lOMoARcPSD|3013804
EXERCISE AND DIET PLAN
, lOMoARcPSD|3013804
Introduction
Body Measurements
Height 178.9cm
Weight 66.0kg
BMI 20.6kg/m2
Limiting factors
- University study is a priority and thus time spent on exercise and dieting should
be kept to a minimum
- There is no control over lunch and dinner (on days where I am at home) as I live
with my parents.
- Dinner is usually served at 6:30
- I am lactose intolerant
- Have no heart rate recording equipment
Current Activity level
- Do moderate amounts of walking on university days
Basketball
- I enjoy playing basketball
- I often find myself out of breath and sweating a lot after only a short period of
playing (around 5-15 minutes)
Family Medical History
- Mothers side has a history of strokes, grandmother died from a stroke
, lOMoARcPSD|3013804
Current diet
24-hour recall of 21/5/16:
Meal Food consumed Energy Servings
Breakfast 1 Mandarin 40kcal 0.5 fruit
1 Omelette 392kcal 2 poultry
(4 eggs)
Morning Tea 125g can of tuna 230kcal 1.5 poultry
Peanut butter and Jam 343kcal 2 grain
toast 1 discretionary
Lunch 18 Pork and Chive 612kcal 3 poultry
dumplings 1 grain
1 vegetable
Afternoon Tea Milk Shake
(450mL lactose free milk 200kcal 2 dairy
2 Tbsp Natural Peanut 188kcal 1 poultry
Butter
1 Tbsp Milo 83kcal 0.5 discretionary
1/3 cup Oats) 53kcal 1 grain
Dinner 2 cups white rice 412kcal 4 grain
80g ground beef 266kcal 1 poultry
75g broccoli 26kcal 1 vegetable
TOTAL 2845 kcal 2.2 vegetable
0.5 fruit
8 grain
8 poultry
2 dairy
1.5 discretionary
Current Servings Recommended Servings
(adolescent 14-18)
Vegetable 2 5.5
Fruit 0.5 2
Grain 7 7
Poultry 8 2.5
Dairy 2 3.5
Discretionary 1 0-5
- I am meeting the recommended servings for grains and poultry.
- I am not meeting the servings required for fruit, vegetables or dairy.
- I am not exceeding the amount of discretionary serves.
Workout Plan
Health & Fitness Through Diet & Exercise (University of
Queensland)
, lOMoARcPSD|3013804
EXERCISE AND DIET PLAN
, lOMoARcPSD|3013804
Introduction
Body Measurements
Height 178.9cm
Weight 66.0kg
BMI 20.6kg/m2
Limiting factors
- University study is a priority and thus time spent on exercise and dieting should
be kept to a minimum
- There is no control over lunch and dinner (on days where I am at home) as I live
with my parents.
- Dinner is usually served at 6:30
- I am lactose intolerant
- Have no heart rate recording equipment
Current Activity level
- Do moderate amounts of walking on university days
Basketball
- I enjoy playing basketball
- I often find myself out of breath and sweating a lot after only a short period of
playing (around 5-15 minutes)
Family Medical History
- Mothers side has a history of strokes, grandmother died from a stroke
, lOMoARcPSD|3013804
Current diet
24-hour recall of 21/5/16:
Meal Food consumed Energy Servings
Breakfast 1 Mandarin 40kcal 0.5 fruit
1 Omelette 392kcal 2 poultry
(4 eggs)
Morning Tea 125g can of tuna 230kcal 1.5 poultry
Peanut butter and Jam 343kcal 2 grain
toast 1 discretionary
Lunch 18 Pork and Chive 612kcal 3 poultry
dumplings 1 grain
1 vegetable
Afternoon Tea Milk Shake
(450mL lactose free milk 200kcal 2 dairy
2 Tbsp Natural Peanut 188kcal 1 poultry
Butter
1 Tbsp Milo 83kcal 0.5 discretionary
1/3 cup Oats) 53kcal 1 grain
Dinner 2 cups white rice 412kcal 4 grain
80g ground beef 266kcal 1 poultry
75g broccoli 26kcal 1 vegetable
TOTAL 2845 kcal 2.2 vegetable
0.5 fruit
8 grain
8 poultry
2 dairy
1.5 discretionary
Current Servings Recommended Servings
(adolescent 14-18)
Vegetable 2 5.5
Fruit 0.5 2
Grain 7 7
Poultry 8 2.5
Dairy 2 3.5
Discretionary 1 0-5
- I am meeting the recommended servings for grains and poultry.
- I am not meeting the servings required for fruit, vegetables or dairy.
- I am not exceeding the amount of discretionary serves.
