NATIONALIAN FITNESS JOURNAL
MCFIT01X: PATHFIT 1 Movement Competency Training
FOOD LOG
(A food diary is a daily log of what you eat and drink each day.)
Total Daily Energy Expenditure: 2,346 calories/day
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
1 piece thigh part chicken
(fried): ~ 200 cal
1 cup of rice: ~205 cal
7 oz ice cream: ~400 cal 2 cups of rice: ~410 cal
Half rice: ~100 cal • Lechon paksiw (1 serving):
Corned beef (12 cup): ~120 • 3 pieces of chicken thigh 2 pieces chicken thigh (fried): ~300 cal
cal Sisig (1 serving): ~300 cal (fried): ~600 cal ~400 cal • Humba (small portion): ~200
1 cup of rice: ~205 cal • 2 cups of rice: ~410 cal • 1 cup of rice: ~205 cal 1 cup of rice: ~205 cal cal
1 cup of rice: ~205 cal • 1 cup of rice: ~205 cal • Iced coffee (200 ml): ~150 cal Chicken fingers (small portion):
Adobo (chicken, 1 serving): • Fried bangus (1 serving): • Tinola (chicken, 1 serving): Sandwich (basic, 1 serving): ~150 cal
~250 cal ~180 cal ~180 cal ~300 cal • Iced tea (200 ml): ~90 cal
WEEK 3 Total: ~1,480 cal Total: ~1,095 kcal Total: ~1,190 cal Total: ~1,055 cal Total: ~1,150 cal
Pandesal (2 pieces): ~140 cal
Pancit Canton (instant • Kopiko coffee (3-in-1, 1
noodles): ~380 cal sachet): ~90 cal
Sisig (1 serving): ~300 cal Lomi (1 bowl): ~400 cal Black coffee (no sugar): ~0 cal Chicken fillet (1 serving): ~250
• 2 cups of rice: ~410 cal Graham bar (1 piece): ~150 Pares (1 serving): ~350 cal cal
Ice cream (1 serving): ~200 cal cal • 2 cups of rice: ~410 cal 1 cup of rice: ~205 cal Mang Inasal chicken (1 piece):
Scrambled egg (1 egg): ~90 cal • Turon (1 piece): ~120 cal • Royal (355 ml): ~150 cal • Iced coffee (Dunkin): ~150 ~320 cal
1 cup of rice: ~205 cal • Siomai (3 pieces): ~120 cal Chicken adobo (1 serving): cal • 3 cups of rice: ~615 cal
• Mountain Dew (355 ml): ~150 Afritada (1 serving): ~250 cal ~250 cal • Apple (1 medium): ~95 cal Coke (355 ml): ~140 cal
cal 2 cups of rice: ~410 cal • 2 cups of rice: ~410 cal Orange (1 medium): ~62 cal Dunkin coffee: ~150 cal
WEEK 4 Total: ~1,355 cal Total: ~1450 cal Total: ~1,950 cal Total: ~992 cal Total: ~1,225 cal
WEEK 5 Egg sandwich (1 serving): KFC chicken (1 piece): ~290 4 rice: 800 cal Spaghetti: 400 kcal Lomi: 400 kcal
~300 cal cal Chicken adobo: 350 cal • Liempo: 500 kcal Chicken adobo: 350 cal
• Shanghai (4 pieces): ~200 cal 1 cup of rice: ~205 cal • Hotdog: 150 kcal • 2rice: 400 cal
Barbecue (1 stick): ~180 cal Fries (small): ~220 cal Total: 1,150 cal Snacks: 300 cal • Soft drinks: 140 cal
1 cup of rice: ~205 cal Iced tea (1 serving): ~90 cal • Coke: 140 cal • Chips: 150 cal
Property of NU-Lipa Professors. Do not
replicate.
• Sprite: 140 cal
• Royal: 140 cal
• Tinola (1 serving): ~180 cal Shawarma wrap (1 piece): Chicken Joy: 300 cal
• 2 cups of rice: ~410 cal ~300 cal • 2 rice: 400 cal
Total: ~1,475 cal Total: ~1,105 cal Total: 2,470 cal Total: 1,440 cal
Rice: 400 cal
. Shanghai: 300 cal Lomi: 400 cal
Chicken ala king: 350 cal Seafood: 300 cal • Bulalo: 400 cal
Carbonara: 400 cal Chicken adobo: 350 cal Spaghetti: 400 cal Mechado: 400 cal • Tapsilog: 600 cal
• Fries: 300 cal Rice: 200 cal Pork adobo: 350 cal BBQ: 300 cal Starbucks coffee: 150 cal
Chicken curry: 400 cal Snacks: 300 cal • Rice: 200 cal Afritada: 400 cal • Sisig: 400 cal
Rice: 200 cal • Sisig: 400 cal • Apple: 95 cal Coke: 140 cal Rice: 200 cal
Juice: 100 cal • Lechon: 400 cal • Orange: 60 cal Kutsinta: 200 cal Coke: 140 cal
• Snacks: 300 cal Chicken inasal: 350 cal Coke: 140 cal Chicken curry: 400 cal Chicken wings: 400 cal
WEEK 6 Total: 2,050 cal Total: 2,000 cal Total: 1,245 cal Total: 2,840 cal Total: 2,690 cal
Shanghai (2 pieces): 300 cal Chicken adobo: 300 cal
Rice: 200 cal Rice: 200 cal Goto: 350 cal
• Spaghetti: 350 cal • Apple: 80 cal Rice: 200 cal
Rice: 200 cal Rice: 200 cal • Oranges (2 pieces): 160 cal Graham (2 pieces): 150 cal • Water: 0 cal
Graham (2 pieces): 150 cal Chicken curry: 400 cal Grapes: 100 cal Humba: 400 cal Mountain Dew: 140 cal
Pork adobo: 400 cal Graham (2 pieces): 150 cal Graham (2 pieces): 150 cal • Shanghai (2 pieces): 300 cal Orange: 80 cal
Kutsinta (2 pieces): 200 cal Coke: 140 cal Bread roll: 180 cal Coke: 140 cal Graham (2 pieces): 150 cal
• Orange: 80 cal Carbonara: 400 cal Gelatin: 100 cal • Siopao: 150 cal Afritada: 400 cal
Grapes: 100 cal • Shanghai (2 pieces): 300 cal Coke: 140 cal Hot chocolate: 150 cal Rice: 200 cal
WEEK 7 Total: ~1,130 cal Total: ~1,590 cal Total: ~1,680 cal Total: ~1,870 cal Total: ~1,520 cal
Lechon paksiw: 350 cal Pares: 500 cal
Pares: 500 cal • 2 rice: 400 kal Pares: 500 cal • 2 rice: 400 cal
• 3 rice: 600 cal • 3 slices of pizza: 750 cal Nilaga baka: 350 cal • 2 rice: 400 cal Chicken adobo: 300 cal
• Five Star Chicken: 300 cal Caesar salad: 200 cal • 2 rice: 400 cal Water: 0 cal 1 rice: 200 cal
• 2 rice: 400 cal Chicken: 250 cal • Iced coffee: 150 cal Fried chicken (1 piece): 300 cal Chocolate: 150 cal
Water: 0 cal • Iced tea: 100 cal Water: 0 kcal • 2 rice: 400 cal • Orange: 80 cal
Matcha latte: 200 cal Water: 0 cal Water: 0 cal • Laing: 250 cal
• Iced tea: 100 cal
WEEK 8 Total: ~2,000 cal Total: ~2,900 cal Total: ~900 cal Total: ~1,700 cal Total: ~1,880 cal
WEEK 9
WEEK 10
Property of NU-Lipa Professors. Do not
replicate.
WEEK 11
WEEK 12
Property of NU-Lipa Professors. Do not
replicate.
