PEFitness Program

Introduction
Fitness Program
A fitness program is a routine designed for a group or an individual with a
specific purpose and time. It has three major applications: muscular strength
building, cardiovascular endurance enhancement, and flexibility building. One can
design a program which favors one of the three components or one that
incorporates all of them. A simple program for beginners might be pushups, squats
or lunges (bodyweight), followed by cardio, step class, spinning etc, followed by
stretching, abs work. For advanced programs, one must incorporate a program
which includes diet, exercise, supplements, and others. It must also have a specific
purpose (ex. to burn fat) and time frame (ex. six months).
How to Start a Fitness Program
1. Assess your fitness level.
You probably have some idea of how fit you are. But assessing and recording
baseline fitness scores can give you benchmarks against which to measure your
progress. To assess your aerobic and muscular fitness, flexibility and body
composition, consider recording:
Your pulse rate before and after a one-mile walk
How long it takes to walk one mile
How many push-ups you can do at a time
How far you can reach forward while seated on the floor with your legs in
front of you
Your waist circumference at the level of your navel
Your body mass index
2. Design your fitness program.

It's easy to say that you'll exercise every day. But you'll need a plan and no
single plan is perfect for everyone. As you design your fitness program, keep these
points in mind:
Consider your fitness goals. Are you starting a fitness program to help lose
weight? Or do you have another motivation, such as preparing for a 5K race?
Having clear goals can help you gauge your progress.
1 Foundation of Physical Activities - Fitness Programs
Think about your likes and dislikes. Choose activities you'll enjoy. If you have
fun doing the exercises you've selected, you're more likely to keep doing
them.
Plan a logical progression of activity. If you're just beginning to exercise, start

cautiously and progress slowly. If you have an injury or a medical condition,
consult your doctor or a physical therapist for help designing a fitness
program that gradually improves your range of motion, strength and
endurance.
Build activity into your daily routine. Finding time to exercise can be a
challenge. To make it easier, schedule time to exercise as you would any
other appointment. Plan to watch your favorite show while walking on the
treadmill, or read while riding a stationary bike.
Think variety. Varying your activities (cross-training) can keep exercise

boredom at bay. Cross-training also reduces the risk of injuring or overusing
one specific muscle or joint. Plan to alternate among activities that
emphasize different parts of your body, such as walking, swimming and
strength training.
Allow time for recovery. Many people start exercising with frenzied zeal
working out too long or too intensely and give up when their muscles and
joints become sore or injured. Plan time between sessions for your body to
rest and recover.
Put it on paper. A written plan may encourage you to stay on track.
3. Assemble your equipment.

If you're planning to invest in exercise equipment, choose something that's
practical, enjoyable and easy to use. You may want to try out certain types of
equipment at a fitness center before investing in your own equipment. To stretch
your exercise dollars, consider buying used equipment. Or get creative. Make your
own weights by filling old socks with beans or pennies, or by partially filling a halfgallon milk jug with water or sand.
4. Get started.
Now you're ready for action.
Start slowly and build up gradually. Give yourself plenty of time to warm up
and cool down with easy walking or gentle stretching. Then speed up to a
pace you can continue for five to 10 minutes without getting overly tired. If
you can't carry on a conversation while you exercise, you're probably pushing
too hard. As your stamina improves, increase the amount of time you
exercise by one to five minutes a session. Aim for at least 30 minutes of
exercise most days of the week.
Break things up if you have to. You don't have to do all your exercise at one
time. Shorter but more frequent sessions have aerobic benefits, too. Ten
minutes of exercise three times a day may fit into your schedule better than a
single 30-minute session.
Be creative. Maybe your workout routine includes various activities, such as

walking, bicycling or rowing. But don't stop there. Take a weekend hike with
your family or spend an evening ballroom dancing.
Listen to your body. If you feel pain, shortness of breath, dizziness or nausea,
take a break. You may be pushing yourself too hard.
Be flexible. If you're not feeling good, give yourself permission to take a day
or two off.
5. Monitor your progress

Retake your personal fitness assessment six weeks after you start your
program and then again every three to six months. You may notice that you need to
increase the amount of time you exercise in order to continue improving. Or you
may be pleasantly surprised to find that you're exercising just the right amount to
meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a
friend or taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't have to
be an overwhelming one. By planning carefully and pacing yourself, you can
establish a healthy habit that lasts a lifetime.
Fitness Program for Obese
Overview
Obesity is a disease in which excess body fat has accumulated to such an
extent that health may be negatively affected. It is commonly defined as a body
mass index (weight divided by height squared) of 30 kg/m 2 or higher. This
distinguishes it from being overweight as defined by a BMI of between 25-29.9
kg/m2. Many studies show an association between excessive body weight and
various diseases, particularly cardiovascular diseases, diabetes mellitus type 2,
sleep apnea, certain types of cancer, and osteoarthritis. As a result, obesity has
been found to reduce life expectancy.[3] With rates of adult and childhood obesity
increasing, authorities view it as a serious public health problem. Attempts to
address it include population-wide measures to improve dietary choices and
increase physical exercise.
A good fitness program is essential to eliminate obesity.
Objectives
1.
2.
3.
4.
5.
To
To
To
To
To
lose appropriate body weight and eliminate obesity.

achieve a Body Mass Index (BMI) of 18.5 24.9 (normal).
monitor body weight regularly.
incorporate discipline.
maintain a healthy lifestyle.
Recommended Dietary Plan

Reminder: The diet plan below must not be followed perfectly. Once or twice, you
can choose to replace foods having the same calorie to avoid monotony.
DAYS
Mondays
Tuesdays
FIRST MONTH DIET PLAN

BREAKFAST
LUNCH
- Cup of vegetable
Vegetables soup
Black-bean
scrambled with egg burger
whites, or cup of
bran flakes with
skim milk
- Breakfast egg
sandwich with egg
and meat or egg
and cheese,
- One fresh orange
- Grilled or
steamed
asparagus,
eggplant and
squash
DINNER
- Big green salad
- Four slices of pork
tenderloin
- Steamed zucchini
and summer
squash
- Salad with
dressing
Wednesdays
- Half a cup of
brown rice
- Slim-Fast shake or
bar

tenderloin
- Steamed zucchini
and summer
squash
- Half a cup of
brown rice
- Cup of fruit
smoothie
- Lean protein such

as a slice of
chicken or turkey
Thursdays
Fridays
Saturdays
- Cup of berries
- Fat-free yogurt
- Tea
- Slice of melon
- Big green salad

- Vegetables
scrambled with egg
whites
- Small serving of
potato, pasta, rice
or corn
- Fruit
- Cup or two of airpopped or light
popcorn
Sundays
- Cup of bran flakes
with skim milk
DAYS
Mondays
Tuesdays
Wednesdays
Thursdays
- Turkey on wholegrain bread with

lettuce and tomato
SECOND MONTH DIET PLAN

BREAKFAST
LUNCH
- Cup of rice and
- Big green salad
tuna
- One fresh orange
tenderloin
- Egg sandwich
with egg and meat
or egg and cheese
- Breakfast egg
sandwich with egg
and meat
- Bunch of unsalted
flakes with fresh
milk
- Handful of grapes
- Salad with
dressing

tenderloin
Saturdays
Sundays
- Brown rice and

fried fish with tofu
- Fresh Orange
Juice
- Cup of berries
- Fat-free yogurt
- Tea
DINNER
- Vegetables
scrambled with egg
whites
- Three loaves of
bread with cheese

lettuce and tomato
- Grilled or
steamed
asparagus,
eggplant and
squash
- Small serving of
potato, pasta, rice
or corn
- Fruit
- Potato Salad
- Salad with
dressing
Fridays
- Omelet made
with 4 egg whites
- Big green salad

tenderloin
- Grilled or
steamed
asparagus,
eggplant and
squash
tenderloin
- Steamed zucchini
and summer
squash
- Big green salad
DAYS
Mondays
Tuesdays
Wednesdays
Thursdays
Fridays
THIRD MONTH DIET PLAN

BREAKFAST
LUNCH
- Cup of berries
- Three ounces
- Fat-free yogurt
Canadian bacon
- Tea
- Brown rice
- Fried egg
- Cup of tea
- Bread
- Breakfast egg
sandwich with egg
and meat or egg
and cheese, one
fresh orange
- Yogurt

lettuce and tomato
- Garden salad with
2 tablespoons lowfat salad dressing
- Three-ounce
Baked Pork Chop
- Big green salad
Saturdays
Sundays
DAYS
Mondays
Tuesdays
- Cheeseburger
- Oriental Nido
Soup
- Omelet made
with 4 egg whites
and chopped
vegetables
- meat or egg and

cheese, one fresh
orange
tenderloin
FOURTH MONTH DIET PLAN

BREAKFAST
LUNCH
- Turkey Bacon
- Grilled fish
Breakfast Burrito
- One cup of brown
rice
- Fried Tofu and rice - One cup chicken
and rice soup
DINNER
- Big green salad
- Garden salad with

- Grilled or
steamed
asparagus,
eggplant and
squash
- . Grilled chicken
sandwich
- Steamed
asparagus,
eggplant and
squash
- Big green salad
tenderloin
- Three ounces
Canadian bacon
DINNER
- meat or egg and
cheese, one fresh
orange
lettuce and tomato
Wednesdays
- Cup of tea
- Bread
- Three ounces
Canadian bacon
- Breakfast egg
sandwich
- meat or egg and

cheese, one fresh
orange
- Garden salad with

Fridays
- Cup of berries
- Fat-free yogurt
- Tea
- Grilled beef
- One cup of rice
- Three ounces
Canadian bacon
Saturdays
- Omelet made
with 4 egg whites
and chopped
vegetables
- Half a turkey
sandwich (200
calories) or citrus
spinach salad
- Grilled or
steamed
asparagus,
eggplant and
squash
- Salad
- Fries
Thursdays
Sundays
DAYS
Mondays
Tuesdays
Wednesdays
Thursdays
Fridays
- Peanut butter
sandwich
- Caesar salad
- Fruits
FIFTH MONTH DIET PLAN

BREAKFAST
LUNCH
- Peanut butter
- Grilled beef
sandwich
- One cup of rice
- Bacon
- Smoked Ham
- Rice
- Brown Rice
- Coffee
- Omelet made
with 4 egg whites
and chopped
vegetables
- Breakfast egg
sandwich with egg
and meat or egg
and cheese, one
fresh orange
- Brown rice
- Grilled fish
- Half a turkey
sandwich (200
calories) or citrus
spinach salad
DINNER
- Egg sandwich
- Cranberry uice
- Meat or egg and

cheese, one fresh
orange

lettuce and tomato
- Sandwich
- Tea
- Fruits

tenderloin
- garden salad with

- Pasta
- Fruit Juice
- Grilled fish
- White meat
- Tea
- Cup of berries
- Fat-free yogurt
- Tea
- Brown rice
- Grilled fish
- Tea
Saturdays
Sundays
- Fried potato slices

with catsup
- Caesar salad
- Grape Juice
- Banana
SIXTH MONTH
BREAKFAST
- Egg with cheese
sandwich
- Low fat yogurt
- Cassava fries
- Fresh Milk
- Chopped
vegetables
DAYS
Mondays
Tuesdays
Wednesdays
Thursdays
- Peanut butter
sandwich
Fridays
- Cup of berries
- Fat-free yogurt
- Tea
Saturdays
- Beef Casserole
Sundays
- Bacon
- Rice
- Coffee
DIET PLAN
LUNCH
Grilled beef
One cup of rice
Brown rice
Chopseuy
Baked Macaroni
- Pasta
- Egg sandwich
- Grilled or
steamed
asparagus,
eggplant and
squash
DINNER
- Three servings of
fruits
- Any kind of
sandwich
- Three Servings of
fruits
- Low fat yogurt
- Pasta

tenderloin
- Lean protein such
as a slice of
chicken or turkey
- Caesar salad
- Apple juice
- Plain Bread
- Fruits and
Vegetables
- Apples, grapes,
and other fruits
- Grilled or
steamed
asparagus,
eggplant and
squash
- Three servings of
fruits
Exercise Program
WEEK NO.
1
FIRST MONTH EXERCISE PROGRAM

FREQUENCY INTENSITY
TIME
TYPE OF ACTIVITY
3 x wk.
2 sets x 10
20 30
Light Walking
Dumbbell Bench
reps.
min.
3 x wk.
2 sets x 15
reps.
20 30
min.
3 x wk.
2 sets x 10
reps.
20 min.
3 x wk.
2 sets x 15
reps.
25 min.
WEEK NO.
1
Press
V Bar Pulldowns
Walking
Dumbbell Bench
Press
V Bar Pulldowns
Treadmill Walking
Inclined Bench
Press
Cable Crossovers
Treadmill walking
Inclined Bench
Press
Cable Crossovers
SECOND MONTH EXERCISE PROGRAM

FREQUENC
INTENSITY
TIME
TYPE OF ACTIVITY
Y
5 x wk.
3 sets x 15
40 min.
Treadmill Walking
Inclined Bench
reps.
Press
V Bar Pulldowns
3 x wk.
25 min.
Deadlifts
2 sets x 10
Dumbbell Lateral
reps
Raises
5 x wk.
4 sets x 10
45 min.
Light Field jogging
Inclined Bench
reps.
Press
V Bar Pulldowns
3 x wk.
30 min.
Deadlifts
2 sets x 15
Dumbbell Lateral
reps.
Raises
4x wk.
3 sets x 10
40 min.
Light Field Jogging
Deadlifts
reps.
Dumbbell Lateral
Raises
4 x wk.
20 min.
Cambered Bar
2 sets x 15
Curls
reps.
Seated Dumbbell
Curls
Seated Triceps
Press
4 x wk.
3 sets x 10
25 min.
Cambered Bar
reps.
Curls
Seated Dumbbell
Curls
Seated Triceps
Press
WEEK NO.
1
WEEK NO.
1
2
3
4
WEEK NO.
1
2
THIRD MONTH EXERCISE PROGRAM

FREQUENC
INTENSITY
TIME
TYPE OF ACTIVITY
Y
4 x wk.
3 sets x 15
30 min.
Cambered Bar
reps.
Curls
Seated Dumbbell
Curls
4 x wk.
20 min.
Seated Triceps
2 sets x 15
Press
reps.
Wrist Curls
Leg Press
Leg extensions
4 x wk.
3 sets x 10
30 min.
Wrist Curls
Leg press
reps.
Leg extensions
4 x wk.
3 sets x 10
30 min.
Hamstring Curls
Seated Calf Raises
reps.
Standing Calf
Raises
5 x wk.
4 sets x 10
40 min.
Hamstring Curls
Seated Calf Raises
reps.
Standing Calf
Raises
FOURTH MONTH EXERCISE PROGRAM
FREQUENC
INTENSITY
TIME
TYPE OF ACTIVITY
Y
3 x wk.
Low
1 hr.
Brisk Walking
5 x wk.
Normal
1.5 hrs.
Walking
5 x wk.
Normal
1.5 hrs.
Jogging
Everyday
High
2 2.5 hrs. Jogging
FIFTH MONTH EXERCISE PROGRAM
FREQUENC
INTENSITY
TIME
TYPE OF ACTIVITY
Y
Everyday
High
2.5 hrs.
Jogging
Jumping Rope
4 x wk.
Normal
30 min.
Everyday
High
2.5 hrs.
Jogging
Jumping Rope
4 x wk.
Normal
45 min.
Everyday
5 x wk.
Everyday
5 x wk.
WEEK NO.
High
High
High
High
2.5 hrs.
45 min.
2.5 hrs.
45 min.
Jogging
Jumping Rope
Jogging
Jumping Rope
SIXTH MONTH EXERCISE PROGRAM

FREQUENCY
INTENSITY
TIME
3 x wk.
Low
1 hr.
5 x wk.
High
2 hrs.
Everyday
High
2hrs.
Everyday
High
2.5 hrs.
TYPE OF
ACTIVITY
Aerobic
Exercise
Aerobic
Exercise
Aerobic
Exercise
Aerobic
Exercise
Fitness Program for Body Builders

Overview
Bodybuilding is the process of maximizing muscle hypertrophy. Someone
who engages in this activity is referred to as a bodybuilder. The high levels of
muscle growth and repair achieved by bodybuilders require a specialized diet.
Generally speaking, bodybuilders require more calories than the average person of
the same weight to support the protein and energy requirements needed to support
their training and increase muscle mass. A sub-maintenance level of food energy is
combined with cardiovascular exercise to lose body fat in preparation for a contest.
The ratios of food energy from carbohydrates, proteins, and fats vary depending on
the goals of the bodybuilder.
Growing muscles, as with any other kind of physical activity, requires
constant fitness practice.
Objectives
1. To enhance muscular built.
2. To maintain a healthy body.
Reminder: This diet plan is not based on the ordinary eating plan. It is divided into
six or five meal times since body builders need much calories than average persons.
DAYS
Mondays
MEAL 1
A cup of
dry oats
mixed
with
water
1 cup of
egg
beaters
MEAL 2
Meal
replacem
ent
packet
MEAL 3
1 cup of
brown
rice
1
Tablespoo
n of
Flaxseed
Oil
2 cups of
green
beans
MEAL 4
Same as
Meal 2
MEAL 5
medium
sized
baked
potato
MEAL 6
Same as
Meal 2
2 cups of
broccoli
6-8 ounces
of lean fish
6-8
ounces of
chicken,
turkey, or
lean fish
Tuesdays
6 egg
whites, 1
yolk,
scramble
d
1 cup of
oatmeal
Wednesd
ays
8 egg
whites, 1
yolk,
boiled
5oz
chicken
breast
5oz lean
steak
1 medium
baked
potato
dressing
1 cup
brown
rice
3oz
steamed
vegetable
s
50 grams
whey
protein
powder
5oz tuna
in water
1 scoop
whey
protein
1 apple or
1 banana
6oz
grilled
chicken
breast
3oz
salmon,
baked
1 sweet
potato
30 grams
whey
protein
powder
3oz sweet
potato
2oz
traditional
quaker
oatmeal
1
teaspoon
flaxseed
oil
3oz sweet
potato
3oz
steamed
30-50
grams
simple
carbohydra
5oz low
fat
cottage
cheese
Handful of
almonds
5oz lean
steak or
fish
6oz
steamed
asparagus
Thursdays
half
grapefruit
2oz
traditional
quaker
oatmeal
1 slice
low fat
cheese,
5oz tuna
3oz oats
1 banana,
1 cup of
low fat
milk
Fridays
Seven
scramble
d eggs
1 cup
cooked
NONinstant
oatmeal.
1
tablespoo
n low fat
mayo,
lettuce
and
tomato.
1 protein
shake
1 small
glass of
water
1 cup
coffee
6 egg
whites, 1
yolk 2
slices
3oz
steamed
broccoli
tes
8oz
grilled
chicken
breast
Sandwich
with 4oz
turkey
breast
6oz grilled
steak, 1.5
1 baked
potato, 2
cups
salad,
olive oil
dressing.
1 yogurt
1 can
tuna fish
in water
2 slices of
wheat
bread
6oz tuna
in water,
1 whole
wheat
8oz
grilled
chicken
breast,
Same as
Meal 2
cups brown
rice
2 cups
salad or
vegetables.
1 protein
shake
1 glass of
water
1 baked
boneless
chicken
breast, or
salmon
steak
1 protein
shake 1
small
glass of
water
1 serving
of brown
rice
1 spoon
of sweet
relish
Dash of
Celerysalt 1
large
glass of
water
1 glass
apple
juice
Saturdays
broccoli
1 serving
of green
beans 1
large glass
of water
4oz
turkey
breast
oz grilled
steak,
1.5 cups
6 egg
whites, 1
yolk, Half
cup
low fat
cheese,
3oz
oatmeal,
1
bagel,
2 baked
potatoes,
1
tablespoo
n low fat
mayo, 1
tomato.
2 cups
salad, low
fat
dressing.
6 oz tuna
in and
wheat
bread
8oz of
grilled
chicken
breast
brown rice,
2 cups
salad or
steamed
vegetables,
2
tablespoon
s olive oil
for
dressing.
apple or
banana, 1
cup of low
fat milk
Sundays
6 egg
whites, 1
yolk,
2 slices of
low
cheese, 3
oz of
oatmeal
2
potatoes
baked
2 cups &
low fat
dressing.
DAYS
Mondays
MEAL 1
8 egg
whites
6 oz.
chicken
1/2-cup
oatmeal
SECOND
MEAL 2
2 scoops
Mass
Maker
2 scoops
Muscle
Provider
1 flax cap
2 flax
caps
oatmeal,
1 cup low
fat milk
Turkey
breast 4
oz, 2
slices of
toast
made
from the
whole
wheat, 2
slices of
low fat
cheese
and 1 cup
of low fat
milk.
MONTH DIET PLAN

MEAL 3
MEAL 4
10 oz.
Same as
cod
2
4 oz.
sweet
potato
1-cup
asparagu
s
2 flax
8 oz of
grilled
steak,
brown rice
1 and
cup,
steamed
vegetables
or salads 2
cups and 2
table
spoons of
olive oil for
its
dressing.
Egg
whites, 1
yolk,
cup
oatmeal
and 1 cup
of low fat
milk.
MEAL 5
Same as 3
MEAL 6
Same as
1
caps
Tuesdays
2 eggs
4oz
chicken
breast
2
pepperoni
sticks
pepperoni
stick
1 tin
tuna,
1 tbsp
olive oil,
salad
1tbsp
olive oil
1 cup egg
whites
1/2 cup
brown rice
3 oz.
Chicken
lunch
meat
Whole
grain
bread 4
oz.
orange
juice
4 oz.
chicken
breast
Oatmeal,
Meal
Replacem
ent
Powder
2 Grilled
Boneless
Chicken
Breasts,
LGlutamine
Potato or
Rice
Multivitam
in
Salad
1 tbsp
olive oil
Wednesd
ays
Thursday
s
Egg
White/Egg
Beaters,
Water, Fat
Burner
1 6oz
steak,
1 tblsp
olive oil
Cheddar
Same as
1
1tblsp
olive oil
1 scp
whey
1/2 cup
brown rice
1 scp
whey
1 scp
casein
6 oz.
chicken
breast
1 scp
casein
2 slice
whole
wheat
bread
1 tbsp
light
mayo
1 Can
Tuna,
2 oz.
Spinach
Meal
Replacem
ent
Powder
Same as
Meal 1
Multivitam
in,
Fridays
6 egg
whites, 1
6oz tuna
in water
8oz
grilled
4oz
turkey
8oz grilled
steak
6 egg
whites, 1
yolk
2 slices
low fat
cheese
3oz
oatmeal
1 apple or
banana
1 cup of
low fat
milk
1 whole
wheat
bagel 1
tablespoo
n low fat
mayo
1 tomato
chicken
breast
2 baked
potatoes
2 cups
salad, low
fat
dressing
breast
2 slices
whole
wheat
toast
2 slices
low fat
cheese
1 cup of
low fat
milk
1.5 cups
brown rice
oats with
skimmed
milk
Large
banana
350ml of
egg
whites
cooked
Tbsp of
flaxseed
oil
Fruit juice
or hot
beverage
200g of
tinned
tuna
150g long
grain
brown rice
Generous
serving of
mixed veg
Chicken
breast
Large
baked
potato
Item of
fruit, such
as an
apple or
pear
protein
blend
product
/or lean
steak
150g
wholemea
l pasta
Mixed
nuts and
seeds
20g of
whey
protein in
water
40g of
whey
protein
with 50g
of
dextrose
or
maltodex
rin
6 egg
whites, 1
yolk
2 slices
low fat
cheese
3oz
oatmeal
1 apple or
banana
1 cup of
low fat
milk
6oz tuna
in water
1 whole
wheat
bagel
1
tablespoo
n
8oz
grilled
chicken
breast
2 baked
potatoes
2 cups
salad, low
fat
dressing
4oz
turkey
breast
2 slices
whole
wheat
toast
2 slices
low fat
cheese
1 cup of
low fat
milk
8oz grilled
steak
1.5 cups
brown rice
2 cups
salad or
steamed
vegetable
s
2
tablespoo
ns olive oil
for
6 egg
whites, 1
yolk
Half cup
oatmeal
1 cup low
fat milk
2 cups
salad or
steamed
vegetable
s
2
tablespoo
ns olive oil
for
dressing
yolk
Half cup
oatmeal
1 cup low
fat milk
Saturdays
Sundays
dressing
DAYS
Mondays
MEAL1
Egg
white,
fresh,
pears,
cereals,
Oats,

MEAL 2
MEAL 3
Cheese,cottag
e,
blueberries,
oat bran,
almonds,dry
roasted,w/salt
2 tsp (11 gr)
Flaxseed
oil 1 tsp
(6 gr)
Turkey,fryerroasters,breast,
broccoli,raw 1
cup (58 gr)
barley,pearled,c
ooked
oil,olive,
MEAL 4
Cheese,cott
age
MEAL 5
Whey
protein,
bananas,
lowfat,milkf
at
grapes,red
or green
cereals,oats,
Salad or cooking
1 tsp (7 gr)
Tuesdays
Egg,
apples,
cereals,
Cream of
wheat,
flaxseed
oil 1 tsp
(5 gr)
Wednesd
ays
Egg,whit
e, fresh,
blueberri
es,
oat bran,
flaxseed
oil 2 tsp
(11 gr)
Cheese,
Beef,top sirloin,
Apricots,
oat bran,
almonds,dry
roasted,w/salt
2 tsp (11 gr)
Broiled
tomatoes,
barley,pearled,c
ooked
cashew nuts,dry
roasted
Tuna,
lettuce,
macaroni,cook
ed
vegetable
Chicken,
broccoli,
pasta
Cheese,
bananas,
cereals,oats
cooked
w/water,
peanut
butter,smoo
th
style,w/salt
Chicken,
lettuce,
brown
rice,
oil,olive,s
alad or
cooking
Grouper,mix
ed species,
tomatoes,be
ans,
Whey
protein
isolate 0.5
cup
blueberrie
s
Thursday
s
Egg
white,
raspberri
es,
cereals,
cream of
wheat,
peanut
butter,
Turkey,fryerroaster,
breast,meat
only,cooked,ro
asted
lettuce, spag
hetti,
flaxseed oil
Chicken,
rice, brown,
peanut butter,
Cheese,
grapes,
cereals,oats,
peanut
butter,
Chicken,
broccoli,
beans
Egg
white,
pears,
cereals,o
ats
Cheese,
blueberries,oat
bran
Turkey,
broccoli, barley,
salad
Cheese,
grapes,
cereals,oats,
Whey
protein
isolate 0.5
cup (30
gr),
banana
1 cup
dry outs
mixed
with
water
1 cup of
egg
beaters
Protein shake
or fruit salad
1 cup brown rice

or baked potato
2 cups green
beans or
broccoli
Same as
2nd meal
1 cup
brown
rice or
baked
potato
2 cups
green
beans or
any other
vegetable
8 ounces
of
chicken,
turkey or
fish
3 egg
whites4o
z. Of
lean
ham
2 slices
Sugar free jello or pudding

1 piece of fruit
sliced veggies
such as carrot
or celery sticks
4-6oz. Of lean,
fresh turkey
2 boiled egg
whites
1 medium sliced
apple
Small
saladwith
low fat/fat
free
dressing
protein
1 8oz.
Tuna
steak
grilled
with
garlic,
Fridays
Saturday
s
Sundays
of whole
grain
toast
with a
light
spreadin
g of low
fat/fat
free
peanut
butter
1
medium
sized
apple
8oz. Of
low
fat/fat
free milk
nuts
1 cup of
blueberries
FOURTH
MEAL 2
Cheese,
cottage,
apricots,
oat bran,
almonds,
MONTH DIET PLAN

MEAL 3
MEAL 4
Beef, top
Cheese
sirloin,
cottage,
tomatoes
bananas,
pearled,
cereals,
cooked
oats,
cashew
peanut
nuts
butter,
DAYS
Mondays
MEAL 1
Egg,whole
, fresh
apples,
cereals,
cream of
wheat
flaxseed
oil
Tuesdays
1 serving
fruit
group, 1
serving
meat
group, 2
servings
carbohydr
ate group
(starches)
1 serving
fruit
group, 1
serving
milk
group
3 servings
meat group
2 servings
carbohydrat
e group
(starches),
1 serving
fat group
2
servings
vegetabl
e group,
1 serving
meat
group, 1
serving
fat group
Wednesd
1 cup of
6 ounces
1 cup of
6 ounces
shake
black
pepper
and
lemon
juice
8oz. Of
steamed
vegetable
s (your
choice)
1 cup of
white or
brown
rice
MEAL 5
Chicken
breast,
lettuce,
green
leaf,
rice,bro
wn,
longgrain,
cooked
oil, olive,
2
servings
vegetabl
e group,
1
serving
meat
group, 1
serving
fat group
MEAL 6
Tuna,
lettuce,
6 ounces
6 ounces
Same as 2
ays
oatmeal
with
suppleme
nts
of chicken
breast
1
tablespoo
n of Fish
oils
brown rice
10 ounces
of green
beans 6
ounces of
chicken
breast
of
chicken
breast
1
tablespo
on of
Flaxseed
Oil
of
chicken
breast
of chicken
breast
1
tablespoo
n of
Carlson's
Fish Oil
Thursday
s
dry oats, 1
banana, 1
cup of egg
beaters
Low
Sugar
Weight
Gainer
mixed
with 16
ounces of
skim milk
and 1
Tablespoo
n of Flax
Oil or
Natural
Peanut
Butter
brown rice,
or medium
sized baked
potato,or
sweet
potato,
2 cups of
green
beans,
broccoli, 68 ounces of
chicken,
turkey, or
lean fish
Same as
Meal 2
cup of
brown
rice, 2
cups of
green
beans,
broccoli,
6-8
ounces
of
chicken,
turkey,
or lean
fish
2 scoops
of Protein
Componen
t or
preferred
slow
released
protein
mixed
with 3
scoops of
complex
carbohydr
ate
powder
such as
carb
componen
t
Fridays
1 cup of
dry oats
mixed
with water
1 cup of
egg
beaters
Meal
replacem
ent
packet
mixed
with
water ,
1
Tablespoo
n of
Flaxseed
Oil
1 cup of
brown rice,
2 cups of
green
beans,brocc
oli, 6-8
ounces of
chicken,turk
ey, or lean
fish
Same as
Meal 2
1 cup of
brown
rice, 2
cups of
green
beans,
broccoli
or any
other
desired
vegetabl
e
6-8
ounces
of
Same as
Meal 2
Saturdays
Sundays
DAYS
Mondays
1 cup of
oatmeal
with
suppleme
nts
6 ounces
of chicken
breast
1 cup of
brown rice
10 ounces
of green
beans
6 ounces of
chicken
breast
6 ounces
of
chicken
breast
1
tablespo
on of
Flaxseed
Oil
9 egg
whites
3/4 cup
oatmeal
30 grams
of protein
from
protein
shake
1
Tablespoo
n of
Flaxseed
Oil
3.5 ounces
of fish
3/4 cup of
brown rice
6 ounces of
green
beans
30
grams of
protein
from
protein
shake
1
Tablespo
on of
Flaxseed
Oil
MEAL 1
9 egg
whites
3/4 cup
oatmeal

MEAL 2
MEAL 3
MEAL 4
30 grams of 3.5 ounces
30
protein
of fish
grams of
from
3/4 cup of
protein
protein
brown rice
from
shake
6 ounces of
protein
1
green
shake
tablespoon
1/2 cup
of flaxseed
oatmeal
oil
1/2 cup
oatmeal
1
tablespo
on of
flaxseed
chicken,
turkey,
or lean
fish
6 ounces
of
chicken
breast
10
ounces
of green
beans
6 ounces
of chicken
breast
1
tablespoo
n of
Carlson's
Fish Oil
3.5
ounces
of fish
5 oz
broiled
baked
potato
6 ounces
of green
beans
3.5 oz
Halibut
6 ounces
of broccoli
MEAL 5
3.5
ounces
of fish
3.5 oz
broiled
baked
potato
MEAL 6
3.5 oz
halibut
6 ounces
of
broccoli
6
ounces
of
green
oil
Tuesdays
Wednesd
ays
Thursday
s
30 grams
of whey
protein
taken
with
water.
30mins
later,
omelette
using 2
full eggs
and 4 egg
whites
and two
pieces of
brown
toast. 1
glass of
100%
orange
juice.
Peach,
low fat
vanilla,
yogurt
vanilla
protein
powder
blueberri
es
whole
wheat
bagel,
light
cream
cheese
6 egg
whites, 1
cup
oatmeal
beans
Weight
gainer
shake
which
includes 40
grams of
protein, 40
grams of
pure carbs
and 5
grams of
creatine.
Two whole
large
bananas.
150 grams
of either
lean beef,
skinless
chicken or
tuna.
Wholemeal
bread or
brown rice.
Salad and
one piece
of fresh
fruit.
Weight
gainer
shake
pure
carbs
and
creatine.
3 low fat
biscuits.
150
grams of
lean
beef,
chicken
or fish.
Brown
rice and
green
vegetabl
es.
30 grams
of whey
protein
taken
with
water
Strawberrie
s
low fat
yogurt
vanilla
protein
powder,
milk
orange
juice
Tuna
sandwich
wheat
bagel
peanut
butter
cottage
cheese
strawber
ries
Chicken
teriyaki
Same as
meal 2
Meal
replacemen
t bar/shake,
high in
protein and
flaxseed oil
8 oz. Lean
meat,
green
vegetables,
1 cup
brown rice
Tuna in
water,
leafy
salad,
wholewheat
Lean
meat,
green
vegetabl
es,
baked
Meal
replacem
ent
packet,
flaxseed
oil
Fridays
Saturday
s
Sundays
DAYS
Mondays
Tuesdays
Wednesd
ays
bagel
8 oz
chicken
breast,
3/4 cup
of rice
potato
8 oz
chicken
breast,
salad or
green
beans (or
broccoli)
14 egg
whites, 2
multivita
mins and
2 multiminerals
14 egg
whites 6
tbsp
cream of
wheat, 2
multivita
mins and
2 multiminerals
8 egg
whites
6 oz.
Chicken
1/2-cup
oatmeal
2 flax
caps
2 cans of
tuna 3/4
cup of rice
8 oz
chicken
breast, 8 oz
potato, 2
multivitami
ns and 2
multiminerals
2 scoops
mass
maker 2
scoops
muscle
provider 1
flax cap
10 oz. Cod,
4 oz. Sweet
potato, 1cup
asparagus,
2 flax caps
Same as
2
Same as
3
Same as
1
Egg,
bananas,
cereals,
oats,
peanut
butter
Tuna,
broccoli,
raw
rice,brown,l
ong-grain,
cooked
oil,
olive,salad
or cooking
Beef,tender
loin,
tomatoes,
rice,
cashew
nuts,
Cheese,
raspberri
es, oat
bran,
cooked
almond
butter,
Whey
protein
strawberr
ies,
Tuna,
asparagu
s,
MEAL 1
Egg,white,
raspberrie
s,
cereals,
cream of
wheat,
peanut
butter,
Egg,white,
fresh,
pears,
cereals,
oats,
flaxseed
oil
Egg,
apples,
SIXTH
MEAL 2
Turkey
breast,
lettuce,
spaghetti,
wholewheat,
flaxseed
oil
MONTH PLAN
MEAL 3
MEAL 4
Chicken
Cheese,
breast,
grapes,
onions,
cereals,
sweet,
oats,
rice,
peanut
brown,
butter,
peanut
butter,
Cheese,
blueberrie
s
oat,
almonds,
Turkey
breast,
broccoli,
oil, olive,
salad or
cooking
Cheese,
apricots,
Beef,
tomatoes,
MEAL 5
Chicken
breast,
broccoli,
beans,
almond
butter
MEAL 6
Chicken
breast
lettuce,
Cheese,
grapes,
cereals,
oats,
almond
butter,
Whey
protein
isolate
bananas,
Tuna,
lettuce,
green
leaf,
Cheese,
bananas,
Chicken,
breast,
Tuna,
lettuce,
cereals,
cream of
wheat,
flaxseed
oil
oat,
almonds
cashew
nuts
cereals,
oats,
peanut
butter
lettuce,
green leaf,
rice,
oil,olive,sa
lad or
cooking 1
2 servings
vegetable
group, 1
serving
meat
group, 1
serving fat
group
Thursdays
1 serving
fruit
group, 1
serving
meat
group, 2
servings
carbohydr
ate group
(starches)
1 serving
fruit
group, 1
serving
milk group
3 servings
meat
group, 2
servings
carbohydr
ate group
(starches)
1 serving
fat group
2
servings
vegetabl
e group
1
serving
meat
group, 1
serving
fat group
Fridays
1 serving
fruit
group, 2
servings
carbohydr
ate group
(starches)
2 serving
meat
group
1 serving
fruit
group, 1
serving
milk
group, 1
serving
carbohydr
ate group
(starches)
3 servings
meat
group, 2
servings
carbohydr
ate group
(starches),
1 serving
fat group,
1 serving
vegetable
group
2
servings
vegetabl
e group,
2
servings
meat
group, 1
serving
fat group
6 ounces
of chicken
breast
10 ounces
of green
beans
6 ounces
of top
round
steak
Saturdays
6 egg
whites, 1
yolk, 2
slices low
fat
cheese,
3oz
oatmeal, 1
apple or
banana, 1
cup of low
fat milk
6oz tuna
in water,
1 whole
wheat
bagel
1
tablespoo
n low fat
mayo, 1
tomato
8oz grilled
chicken
breast
2 baked
potatoes
2 cups
salad, low
fat
dressing
4oz
turkey
breast, 2
slices
whole
wheat
toast, 2
slices
low fat
cheese
1 cup of
low fat
milk
8oz grilled
steak
1.5 cups
brown
rice, 2
cups salad
or
steamed
vegetable
s
2
tablespoo
ns olive oil
for
dressing
6 egg
whites, 1
yolk, half
cup
oatmeal,
1 cup low
fat milk
6 egg
whites, 1
yolk, 2
6oz tuna
in water, 1
whole
8oz grilled
chicken
breast
4oz
turkey
breast
8oz grilled
steak
1.5 cups
6 egg
whites, 1
yolk, half
6 ounces
of
chicken
breast
1
tablespo
on of
carlson's
fish oil
Sundays
slices low
fat
cheese,
3oz
oatmeal, 1
apple or
banana, 1
cup of low
fat milk
wheat
bagel
1
tablespoo
n low fat
mayo, 1
tomato
2 baked
potatoes
2 cups
salad, low
fat
dressing
2 slices
whole
wheat
toast
2 slices
low fat
cheese,
1 cup of
low fat
milk
brown
rice, 2
cups salad
or
steamed
vegetable
s
2
tablespoo
ns olive oil
for
dressing
cup
oatmeal,
1 cup low
fat milk
Exercise Program
WEEK
NO.
1

FREQUEN
INTENSIT TIME
TYPE OF
CY
Y
ACTIVITY
3 x week
(wk.)
2 sets x 10
reps.
45
min.
75 Degree
Incline
Dumbbell Bench
Press
One Arm Rows
Dumbbell
Pullovers
Bent Over
Lateral Raises
Dumbbell
Upright Rows
Dumbbell Curls
Overhead
Triceps
Extensions
Dumbbell
Squats
Lunges (press
with ball of foot)
Stiff Legged
Deadlifts
Dumbbell Calf
BODY PARTS
Chest,
arms, and
lower abs
Raises
2
3 x wk.
45 min.
2x
12
3 x wk.
45 min.
2x
15
75 Degree
Incline
Dumbbell Bench
Press
One Arm Rows
Dumbbell
Pullovers
Bent Over
Lateral Raises
Dumbbell
Upright Rows
Dumbbell Curls
Overhead
Triceps
Extensions
Dumbbell
Squats
Lunges (press
with ball of foot)
Stiff Legged
Deadlifts
Dumbbell Calf
Raises
Jump Roping
75 Degree
Incline
Dumbbell Bench
Press
Dumbbell Bench
Press
One Arm Rows
Dumbbell
Pullovers
Bent Over
Lateral Raises
Dumbbell
Upright Rows
Dumbbell Curls
Overhead
Triceps
Extensions
Dumbbell
Cardiovasc
ular and full
body
training
Cardiovascular
and full body
training
3 x wk.
45 min.
3x
12
Squats
Lunges (press
with ball of foot)
Stiff Legged
Deadlifts
Dumbbell Calf
Raises
Jump roping
75 Degree
Incline
Dumbbell Bench
Press
Dumbbell Bench
Press
One Arm Rows
Dumbbell
Pullovers
Bent Over
Lateral Raises
Dumbbell
Upright Rows
Dumbbell Curls
Overhead
Triceps
Extensions
Dumbbell
Squats
Lunges (press
with ball of foot)
Stiff Legged
Deadlifts
Cardiovascular
and full body
training
WEEK
NO.
1
Dumbbell Calf
Raises
Jump roping

FREQUEN INTENSIT
TIME TYPE OF ACTIVITY
CY
Y
3 x wk.
3 x wk.
2 x 10
2 x 10
45
min.
45
min.
One Arm
Dumbbell Rows
Flat Dumbbell
Press
Two Arm
Dumbbell Rows
(Palms facing
down)
45 Degree
Incline Dumbbell
Press
Two Arm
Dumbbell Rows
(Palms facing up)
Bent Over
Lateral Raises
Dumbbell
Upright
Squats
Lunges
Leg Extensions
Stiff Legged
BODY PARTS
Chest, Back,
Shoulders,
and Lower
Abs
Upper Legs,
Calves, Abs,
Shoulders
Deadlifts
3 x wk.
2 x 12
45
min.
Leg Curls
Calf Raises
Leg Raises &

Crunch superset
Bent Over
Lateral Raises
Lateral Raises
Dumbbell
Shoulder Press
75 Degree
Incline Dumbbell
Press
One Arm
Dumbbell Rows
Flat Dumbbell
Press
Two Arm
Dumbbell Rows
(Palms facing
down)
45 Degree
Incline Dumbbell
Press
Two Arm
Dumbbell Rows
(Palms facing up)
Squats
Chest, back,
shoulders,
abs, calves
and legs
3 x wk.
3 x 10
60
min.
Lunges
Leg Extensions
Stiff Legged
Deadlifts
Leg Curls
75 Degree
Incline Dumbbell
Press
One Arm
Dumbbell Rows
Flat Dumbbell
Press
Two Arm
Dumbbell Rows
(Palms facing
down)
45 Degree
Incline Dumbbell
Press
Two Arm
Dumbbell Rows
(Palms facing up)
Squats
Lunges
Leg Extensions
Stiff Legged
Deadlifts
Leg Curls
Chest, back,
shoulders,
abs, calves
and legs
WEEK
NO.
1

FREQUEN
INTENSIT
TIME
TYPE OF ACTIVITY
CY
Y
Dumbbell
4 x wk.
4 x 12
0 30
Shoulder Press
Bent Over
sec.
Laterals
rest
Dumbbell Curls
Lying Dumbbell
Triceps
Extensions
Wrist Curls
Dumbbell
4 x wk.
4 x 15
0 30
Shoulder Press
Bent Over
sec.
Laterals
rest
Dumbbell Curls
Lying Dumbbell
Triceps
Extensions
Incline Curls
Overhead
Dumbbell Triceps
Extensions
4 x wk.
4 x 15
30
0 30
sec.
rest
4 x wk.
4 x 15
30
0 30
sec.
rest
Incline Curls
Overhead
Dumbbell
Triceps
Extensions
Wrist Curls
Reverse Wrist
Curls
Bent Over
Laterals
Concentration
Curls
Triceps
Pushdowns
Dumbbell
Shoulder Press
Bent Over
Laterals
Dumbbell Curls
Lying Dumbbell
BODY PARTS
Shoulders and
arms
Shoulder and
arms
Shoulders &
Arms;
Triceps, abs
Shoulders &
Arms: triceps,
back, abs
WEEK
NO.
FREQUEN
CY
4 x wk.
4 x wk.
Triceps
Extensions
Incline Curls
Overhead
Dumbbell Triceps
Extensions
Wrist Curls
Reverse Wrist
Curls
Lateral Raises
Hammer Curls
FOURTH MONTH PLAN

INTENSIT
TIME
TYPE OF ACTIVITY
Y
Squats Lying
4 x 10 -12 0 3O Leg Curls
Wide Stance
sec.
Squats
rest
Standing Leg
Curls
Adductor
Machine
Abductor
Machine
Standing Calf
Raises
Seated Calf
Raises
Squats Lying
4 x 10
0 30 Leg Curls
Wide Stance
12
sec.
Squats
rest
Standing Leg
Curls
Adductor
Machine
Abductor
Machine
Standing Calf
Raises
Seated Calf
Raises
Leg Extensions
BODY PARTS
Legs
Legs
4 x wk.
4 x 15
20
0 30
sec.
rest
Seated Leg Curls

One Legged Calf
Raises with
Dumbbells
Squats Lying
Leg Curls
Wide Stance
Squats
Standing Leg
Curls
Adductor
Machine
Abductor
Machine
Standing Calf
Raises
Seated Calf
Raises
Leg Extensions
Seated Leg Curls
One Legged Calf
Raises with
Dumbbells
Leg Press
Dumbbell Stiff
Legged Dead lifts
Legs
Calf Press (on

Leg Press
Machine)
4 x wk.
4x 20 - 25
0 30
sec.
rest
Squats Lying
Leg Curls
Wide Stance
Squats
Standing Leg
Curls
Adductor
Machine
Abductor
Machine
Standing Calf
Raises
Seated Calf
Legs
Raises
Leg Extensions
Seated Leg Curls
One Legged Calf
Raises with
Dumbbells
Leg Press
Dumbbell Stiff
Legged Dead lifts
Calf Press (on
Leg Press
Machine)
WEEK
NO.
1

FREQUENC INTENSIT
TIME
TYPE OF
Y
Y
ACTIVITY
Incline
4 x wk.
4 x25
0 30
Dumbbell Bench
sec.
Press
Wide Grip Pullrest

up to Front
(Palms facing
away from you)
Chest Dips
Close Grip Pullup (Palms facing
you)
Dumbbell
Shrugs
External
Rotations (for
strengthening of
the rotator cuff)
Leg Raises
Crunches
Incline
4 x wk.
4 x 25
0 30
Dumbbell Bench
sec.
Press
Wide Grip Pullrest
up to Front
(Palms facing
away from you)
BODY
PARTS
Chest and
Back
Chest, back,
legs, and
arms
4 x wk.
4 x 25
0 30
sec.
rest
4 x wk.
4 x 25
0 30
Chest Dips
you)
Dumbbell
Shrugs
External
Rotations (for
strengthening of
the rotator cuff)
Leg Raises
Crunches
One Arm Rows
Dumbbell Bench
Press
Knee-Ins
Incline
Dumbbell Bench
Press
Wide Grip Pullup to Front
(Palms facing
away from you)
Chest Dips
you)
Dumbbell
Shrugs
External
Rotations (for
strengthening of
the rotator cuff)
Leg Raises
Crunches
One Arm Rows
Dumbbell Bench
Press
Knee-Ins
Stiff Arm Pull
downs Incline
Flies
Incline
Dumbbell Bench
Chest &
back; legs,
arms, abs
and calves
Chest &
sec.
rest
WEEK
NO.
1
Press
Wide Grip Pullup to Front
(Palms facing
away from you)
Chest Dips
you)
Dumbbell
Shrugs
External
Rotations (for
strengthening of
the rotator cuff)
Leg Raises
Crunches
One Arm Rows
Dumbbell Bench
Press
Knee-Ins
Stiff Arm
Pulldowns
Incline Flyes
Side Crunches

FREQUENC INTENSIT
TIME
TYPE OF
Y
Y
ACTIVITY
Hanging Leg
5 x wk.
3 x (as
1 min.
Raises
Bicycle
many as
rest
Crunches
you can)
V-Ups
Knee-Ins
Twisting
Crunches
(preferably on
Swiss ball)
Crunches
(preferably on
Swiss ball)
Dumbbell Curls
Overhead
back; legs,
arms, abs
and calves
BODY
PARTS
Abdominals,
biceps,
triceps,
upper arms
and legs
5 x wk.
3 x 20
60 min.
5 x wk.
3 x 20
60 min.
Dumbbell
Triceps
Extensions
Crunches
Incline
Dumbbell
Curls
Lying Dumbbell
Triceps
Extensions
Lunges
Incline Bench
Press
Wide Grip Pullups to Front
Crunches
Chest Dips
Close Grip
Chins (Reverse
Grip)
Hanging Leg
Raises
Incline Flies
Low Pulley Rows
Bicycle
Crunches
Upright Rows
Triceps
Pushdowns
Incline Curls
Bent Over
Laterals
Concentration
Curls
Lying Dumbbell
Triceps
Extensions
Lateral Raises
Hammer Curls
Overhead
Dumbbell
Triceps
Extensions
Chest, back,
abs
Shoulders,
biceps,
triceps
5 x wk.
3 x 20
60 min.
Squats
(Medium/Wide)
Lying Leg Curls
Standing Calf
Raises
Leg Press (Close
Stance; feet
and legs
together)
Standing Leg
Curl
Calf Press
Leg Extensions
Stiff Legged
Dead-lifts or
Lunges
(Pressing with
heels)
Seated Calf
Raises
Thighs,
Hamstrings,
Calves
Fitness Program for a Volley Ball Team

Overview
A uniquely designed fitness program can help a team of players do their best
in a game. Aside from the exercises, the choice of foods must be also given
importance.
Objectives
1. To prepare a team of Volley Ball players for a match
2. To incorporate teamwork and discipline.
DAYS

BREAKFAST
LUNCH
DINNER
Mondays
Tuesdays
1 cup of Rice, Regular

Hotdog, Banana, nonfat Hot Milk or Fruit
Juice (1-3 glasses)
Sopas, non-fat Hot Milk
or Fruit Juice (1-3
glasses)
Wednesda
ys
Aroscaldo, non-fat Hot

Milk or Fruit Juic(1-3
glasses)
Thursdays
1 cup of Rice, 1-2pcs

of Egg, non-fat Hot Milk
or Fruit Juice
(1-3 glasses)
1 cup of Rice, Eggplant,
Apple, non-fat Hot Milk
or Fruit Juice
(1-3 glasses)
1pc of Hotdog
Sandwich,
non-fat Hot Milk or Fruit
Juice
(1-3
glasses)
1 cup of Sinangag, 23pcs of Tuyo, non-fat
Hot Milk or Fruit Juice
(1-3 glasses)
Fridays
Saturdays
Sundays
DAYS
Mondays
Tuesdays
Wednesda
ys
Thursdays
1 cup of Rice,
Sinigang na
Bangus,
3-4
glasses of water
1 cup of Rice,
Inusbungang
Manok, Hilaw na
Mangga, 3-4
glasses of water
1 cup of Rice,
Shrimp Fillet,
Apple,
3-4
glasses of water
1 cup of Rice,
Adobong
Kangkong,
3-4
glasses of water
1 cup of Rice,
Pakbet,
3-4 glasses of
water
1 cup of Rice, Fried
Chicken, Banana,
3-4 glasses of
water
1 cup of Rice, Chicken

Fillet, Chicken Fillet, 34 glasses of water
1 cup of Rice,
Pritong Tilapia,
Fresh Cucumber,
3-4 glasses of
water
1 cup of Rice,
Chopsuey,
3-4 glasses of water
SECOND MONTH DIET PLAN

BREAKFAST
LUNCH
1 cup of Rice,
or Fruit Juice (1-3
Shrimp Fillet,
glasses)
Apple,
3-4
glasses of water
1 cup of Rice, 1-2pcs
1 cup of Rice,
of Egg, non-fat Hot Milk
Sinigang na
or Fruit Juice (1-3
Bangus,
3-4
glasses)
glasses of water
Ginataang Mais, non1 cup of Rice,
fat Hot Milk or Fruit
Tinolang Manok,
Juice (1-3 glasses)
3-4 glasses of
water
1 cup of Rice, Regular
1 cup of Rice,
Hotdog, Banana, nonPakbet,
3-4 glasses of
1 cup of Rice, Fish

Fillet, Banana,
1 cup of Rice,
Ginisang Gulay,
1 cup of Rice,
Tinolang Manok,
Banana,
1 cup of Rice, Paksiw
na Isda,
1 cup of Rice, Pangat,
DINNER
1 cup of Rice, Paksiw na
Isda,
1 cup of Rice, Pritong
Tilapia,
Fresh
Cucumber,
Chicken, Banana,
1 cup of Rice, Fish Fillet,
Banana,
Fridays
Saturdays
Sundays
DAYS
Mondays
Tuesdays
Wednesda
ys
Thursdays
Fridays
Saturdays
Sundays
DAYS
Mondays
Juice (1-3 glasses)

Milk or Fruit Juice (1-3
glasses)
1 cup of Sinangag, 23pcs of Tuyo, non-fat
(1-3 glasses)
1 cup of Sinangag,
Tinapa, non-fat Hot
Milk or Fruit Juice
(1-3 glasses)
water
1 cup of Rice,
Adobong Atay,
3-4 glasses of
water
1 cup of Rice,
Chicken Curry,
3-4 glasses of
water
1 cup of Rice,
Ginisang Gulay,
3-4 glasses of
water

BREAKFAST
LUNCH
1 cup of Rice,
Egg, Apple, non-fat Hot
Tinolang Manok,
3-4 glasses of
glasses)
water
Ham Sandwich, non-fat
1 cup of Rice,
Ginisang
(1-3 glasses)
Ampalaya,
Banana, 3-4
glasses of water
1 cup of Rice,
Ginisang Gulay, 3glasses)
4 glasses of water
1 cup of Rice,
or Fruit Juice (1-3
Chopsuey,
glasses)
3-4 glasses of
water
1 cup of Rice, Boiled
1 cup of Rice,
Egg and Tomato, nonSinigang na
Bangus,
3-4
Juice (1-3 glasses)
glasses of water
1 cup of Sinangag,
1 cup of Rice,
Hotdog, non-fat Hot
Pakbet,
Milk or Fruit Juice
3-4 glasses of
(1-3 glasses)
water
1 cup of Sinangag, non1 cup of Rice,
fat Daing na Bangus,
Chicken Curry,
3-4 glasses of
(1-3 glasses)
water
1 cup of Rice, Ginisang

Ampalaya, Banana, 3-4
glasses of water
1 cup of Rice, Daing na
Bangus , Banana, 3-4
glasses of water
1 cup of Rice, Beef
Stake, Apple,
DINNER
1 cup of Rice, Tortang
Talong , Banana, 3-4
glasses of water
1 cup of Rice, Steam
Fish,
glasses of water
1 cup of Rice, Beef Stake,
Apple, 3-4 glasses of
water
Chicken, Banana,
Fish,
1 cup of Rice, Adobong
Kangkong,
FOURTH MONTH DIET PLAN

BREAKFAST
LUNCH
DINNER
cereals, non-fat Hot
1 cup of Rice,

glasses), Water
Tuesdays

or Fruit Juice (1-3
glasses)
Wednesda
ys
Rice, Boiled Egg, nonfat Hot Milk or Fruit

Juice (1-3 glasses)
Thursdays
1 cup of Rice, Eggplant,

Juice
(1-3 glasses)
1 cup of Rice, Hotdog,
Juice
(1-3 glasses),
Fridays
Saturdays

glasses)
Sundays
1 cup of Sinangag,
Tuyo, non-fat Hot Milk
or Fruit Juice
(1-3 glasses)
DAYS
Mondays
Tuesdays
Wednesda
ys
Thursdays
Fridays
Daing na Bangus ,
Banana, 3-4
glasses of water
1 cup of Rice,
Tinolang Manok,
3-4 glasses of
water
1 cup of Rice,
Pakbet,
3-4 glasses of
water
1 cup of Rice,
Chicken Curry,
3-4 glasses of
water
1 cup of Rice,
Pritong Tilapia,
Fresh Cucumber,
3-4 glasses of
water
1 cup of Rice,
Sinigang na
Bangus, Banana,
3-4 glasses of
water
1 cup of Rice1 cup
of Rice, Chopsuey,
3-4 glasses of
water

BREAKFAST
LUNCH
1 cup of Rice, Hotdog,
1 cup of Rice,
Ginisang Gulay,
Juice
3-4 glasses of
(1-3 glasses)
water
1 cup of Rice,
Steamed
glasses)
Kangkong,
3-4 glasses of
water
Sopas, Hot Milk or Fruit 1 cup of Rice, Beef
Juice
Stake, Apple, 3-4
(1-3 glasses)
glasses of water
1 cup of Rice,
Egg, non-fat Hot Milk or Daing na Bangus ,
Fruit Juice
Banana, 3-4
(1-3 glasses)
glasses of water
1 cup of Rice, Egg
1 cup of Rice,
Apple,
Talong,
3-4 galsses of water
Chicken, Banana,
Fish,
Gulay, 3-4 glasses of
water
1 cup of Rice, Shrimp
Fillet, Apple,
3-4
glasses of water
Manok,
DINNER
Manok,
1 cup of Rice, Sinigang
na Bangus,
3-4
glasses of water
1 cup of Rice, 3-4 glasses
of water
1 cup of Rice, Shrimp

Fillet, Apple,
3-4
glasses of water
1 cup of Rice, Pritong
Saturdays
Sundays
DAYS
Mondays
Tuesdays
Wednesda
ys
Thursdays
Fridays
Saturdays
Sundays
Plant, non-fat Hot Milk

or Fruit Juice
(1-3 glasses)
(1-3 glasses)
1 cup of Sinangag,
Tinapa with Tomatoes,
Juice (1-3 glasses)
Tinolang Manok, 34 glasses of water

Chicken, Banana,
3-4 glasses of
water
1 cup of Rice,
Pakbet,
3-4 glasses of
water
SIXTH MONTH DIET PLAN

BREAKFAST
LUNCH
1 cup of Rice,
Egg, Apple, non-fat Hot
Tinolang Manok,
3-4 glasses of
glasses)
water
1 cup of Rice,
Ginisang
(1-3 glasses)
Ampalaya,
Banana, 3-4
glasses of water
1 cup of Rice,
Ginisang Gulay, 3glasses)
4 glasses of water
1 cup of Rice,
or Fruit Juice (1-3
Chopsuey,
glasses)
3-4 glasses of
water
1 cup of Rice,
Egg and Tomato, nonSinigang na
Bangus,
3-4
Juice (1-3 glasses)
glasses of water
1 cup of Sinangag,
1 cup of Rice,
Hotdog, non-fat Hot
Pakbet,
Milk or Fruit Juice
3-4 glasses of
(1-3 glasses)
water
1 cup of Sinangag, non1 cup of Rice,
fat Daing na Bangus,
Chicken Curry,
3-4 glasses of
(1-3 glasses)
water
Tilapia,
Fresh
Cucumber,
1 cup of Rice, Chopsuey,
1 cup of Rice, Steamed
Fish,
DINNER
1 cup of Rice, Tortang
Talong , Banana, 3-4
glasses of water
Fish,
glasses of water
Apple, 3-4 glasses of
water
Exercise Program

Chicken, Banana,
Fish,
Kangkong,
WEEK NO.
1

FREQUENCY
INTENSI
TIM
TYPE OF ACTIVITY
TY
E
3 days a week
2 sets x
5
Forward Hand Walks
15
min. Forward Lunge Walks
2 sets x
Straight-leg Deadlift Walk
15
Walking Quad Stretch
2 sets x
Lateral Lunge
15
Offset Push Up
2 sets x
Medicine Ball Tricep Push Up
15
Medicine Ball Walk About
2 sets x
Physioball Push Up Plus
15
2 sets x
10
2 sets x
10
2 sets x
10
2 sets x
10
3 days a week
2 sets x
45
Standing Shoulder External
15
min. Rotation
2 sets x
Side Lying External Rotation
15
Horizontal Abduction with External
2 sets x
Rotation
15
Shoulder External Rotation 90-90
2 sets x
Eccentric 90-90
15
Lying Hip Extension (Glute Bridge)
2 sets x
Plank
15
Side Plank
2 sets x
10
2 sets x
10
2 sets x
10
3 days a week
2 sets x
45
Ab Curl Up
10-12
min. Physioball Reverse Hyper
2 sets x
Reverse Ab Curl
10-12
Side lying adduction and
2 sets x
abduction
10-12
Sprints
2 sets x
Jumps
WEEK NO.
3 days a week
10-12
2 sets
10-12
2 sets
10-12
2 sets
10-12
2 sets
10-12
3 sets
15
3 sets
15
3 sets
15
3 sets
15
3 sets
15
3 sets
15

x
x
x
x
x
x
x
x
60
min.
Forward Lunge Walks

Straight-leg Deadlift Walk
Walking Quad Stretch
Standing Shoulder External
Rotation
Side Lying External Rotation
Horizontal Abduction with External
Rotation
x
x

FREQUENCY
INTENSITY TIM
TYPE OF ACTIVITY
E
Back Squat
3 days a week 2 sets x 10Split Squat
12
45
Physiological Curl
2 sets x 10- mins Step Up
12
.
Push Up
2 sets x 10Vertical Pull Up
12
Horizontal Pull Ups
2 sets x 1012
2 sets x 1012
2 sets x 1012
3 days a week 2 sets x 10Back Squat
15
45
Split Squat
2 sets x 10- mins Physioball leg curl
15
.
Step Up
2 sets x 10Push Up
3 days a week
3 days per
week
15
2 sets
15
2 sets
15
2 sets
15
2 sets
15
2 sets
15
2 sets
15
2 sets
2 sets
2 sets
20
2 sets
20
2 sets
20
2 sets
20
2 sets
20
2 sets
20
2 sets
20
3 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 sets
2 sets
20
2 sets
20
2 sets
15
2 sets
15
Vertical Pull Up
Horizontal Pull Ups
Mountain Climbers
Romanian Deadlift
x 10x 10x 10x 10x 10x 10x 15

x 15
x 15
x 15
x 15
x 15
45
mins
.
Split Squat
Physioball leg curl
Step Up
Push Up
Vertical Pull Up
Horizontal Pull Ups
Mountain Climbers
Romanian Deadlift
Dumbbell Front Squat to Press
One-arm, One-leg Dumbbell Row
x 15
x 15
x 15 x
x
x
x
x
x
x
x
15
15
15
15
15
15
15
18-
x 18-
Split Squat
Physioball leg curl
Step Up
Push Up
Vertical Pull Up
Horizontal Pull Ups
Mountain Climbers
Romanian Deadlift
Dumbbell Front Squat to Press
One-arm, One-leg Dumbbell Row
x 12x 12-
2 sets x 1215

WEEK NO.
FREQUENCY
INTENSITY
3 days a week
3 days a week
3 days a week
3 days a week
2 sets x 1012
2 sets x 1012
2 sets x 1012
2 sets x 1012
2 sets x 1012
2 sets x 1012
2 sets x 1012
2 sets x 15
2 sets x 15
2 sets x 15
2 sets x 15
2 sets x 15
2 sets x 15
2 sets x 15
2 sets x 18
2 sets x 18
2 sets x 18
2 sets x 18
2 sets x 18
2 sets x 18
2 sets x 18
3 sets x 15
3sets x 15
3 sets x 15
3 sets x 15
3 sets x 15
3 sets x 15
3 sets x 15
TIM
E
45
min.
45
mins
45
mins
45
mins
TYPE OF ACTIVITY
Push Press
Power Clean
Leg press
Leg curl
Machine bench press
Lat pull-down
Machine row
Push Press
Power Clean
Leg press
Leg curl
Machine bench press
Lat pull-down
Machine row
Push Press
Power Clean
Leg press
Leg curl
Machine bench press
Lat pull-down
Machine row
Push Press
Power Clean
Leg press
Leg curl
Machine bench press
Lat pull-down
Machine row
WEEK NO.
FOURTH MONTH EXERCISE PROGRAM

FREQUENCY
INTENSITY TIM
TYPE OF ACTIVITY
E
3 sets x 10Machine squat
3 days a week
12
45
3 sets x 10- min.
Back extension
12
3 sets x 10Bench press
12
3 sets x 10Dumbbell row
12
3 sets x 10Machine squatback extension
3 days a week
12
45
3 sets x 10- min.
Bench press
12
3 sets x 10Dumbbell row
12
Offset Push Up
3 sets x 1012
3 sets x 1012
3 days a week
3
3
3
3
3
3
3
sets
sets
sets
sets
sets
sets
sets
x
x
x
x
x
x
x
15
15
15
15
15
15
15
Machine squat
Back extension
Bench press
Dumbbell row
Offset Push Up
3 days a week
3
3
3
3
3
3
3
sets
sets
sets
sets
sets
sets
sets
x
x
x
x
x
x
x
20
20
20
20
2
20
20
45
min.
Machine squat
Back extension
Bench press
Dumbbell row
Offset Push Up
WEEK NO.
1

FREQUENCY
INTENSITY TIM
TYPE OF ACTIVITY
E
4 days a week
3 sets x 15
One-leg squat
3 sets x 15
45
3 sets x 15
mins
One-leg deadlift
3 sets x 15
3 sets x 15
Push-up
Pull-ups or chin-ups
One-arm-one-leg row
4 days a week
2 sets x 20
2 sets x 20
2 sets x 20
2 sets x 20
2 sets x 20
2 sets x 20
50
mins
One-leg squat
One-leg deadlift
Push-up
One-arm-one-leg row
Lying hip extension (glute bridge)
Plank
4 days a week
2 sets x 20
2 sets x 20
2 sets x 20
2 sets x 20
2 sets x 20
2 sets x 20
2 sets x 20
2 sets x 20
50
mins
One-leg squat
One-leg deadlift
Push-up
One-arm-one-leg row
Plank
Physioball leg curl
Split squat
4
4 days a week
2 sets x 25
2 sets x 25
2 sets x 25
2 sets x 25
2 sets x 25
2 sets x 25
2 sets x 25
2 sets x 25
2 sets x 25
2 sets x 25
60
mins
One-leg squat
One-leg deadlift
Push-up
One-arm-one-leg row
Plank
Physioball leg curl
Split squat
Step up
Push up
WEEK NO.
1

FREQUENCY
INTENSITY TIM
TYPE OF ACTIVITY
E
5 days a week
20
5 sets x 8mins Depth jumps
10 reps
.
Over The Back Toss
5 sets x 8Lateral High Hops
10 reps
5 sets x 8-
Squat Throws From Chest
10 reps
5 sets x 810 reps
2
5 days a week
5 sets x 810 reps
20
mins
.
Single Arm Throws

Hurdle Jumps
5 sets x 810 reps
Wall Throws
Lateral Barrier Jumps
5 sets x 810 reps5

sets x 8-10
reps
3
5 days a week
5 sets x 15
reps
20
mins
.
Depth jumps
Over The Back Toss
5 sets x 15
reps
Lateral High Hops

5 sets x 15
reps
Single Arm Throws

5 sets x 15
reps
Hurdle Jumps
Wall Throws
5 sets x 15
reps
5 sets x 15
reps
5 sets x 15
reps
5 sets x 15
reps
4
5 days a week
5 sets x 20
reps
20
mins
.
Depth jumps
Over The Back Toss
5 sets x 20
reps
5 sets x 20
reps
Lateral High Hops

Single Arm Throws
5 sets x 20
reps
5 sets x 20
reps
Hurdle Jumps
Wall Throws
5 sets x 20
reps
5 sets x 20
reps
5 sets x 20
reps

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Introduction

Your pulse rate before and after a one-mile walk

How long it takes to walk one mile

How many push-ups you can do at a time

Your waist circumference at the level of your navel

Your body mass index

2. Design your fitness program.

1 Foundation of Physical Activities - Fitness Programs

Plan a logical progression of activity. If you're just beginning to exercise, start

Think variety. Varying your activities (cross-training) can keep exercise

Put it on paper. A written plan may encourage you to stay on track.

3. Assemble your equipment.

2 Foundation of Physical Activities - Fitness Programs

Be creative. Maybe your workout routine includes various activities, such as

5. Monitor your progress

lose appropriate body weight and eliminate obesity.

Recommended Dietary Plan

FIRST MONTH DIET PLAN

- Four slices of pork

- Lean protein such

4 Foundation of Physical Activities - Fitness Programs

- Big green salad

- Turkey on wholegrain bread with

SECOND MONTH DIET PLAN

- Four slices of pork

- Brown rice and

- Turkey on wholegrain bread with

- Big green salad

5 Foundation of Physical Activities - Fitness Programs

- Big green salad

THIRD MONTH DIET PLAN

- Turkey on wholegrain bread with

- Big green salad

- meat or egg and

FOURTH MONTH DIET PLAN

6 Foundation of Physical Activities - Fitness Programs

- Garden salad with

- meat or egg and

- Garden salad with

FIFTH MONTH DIET PLAN

- Meat or egg and

- Turkey on wholegrain bread with

- Four slices of pork

- garden salad with

7 Foundation of Physical Activities - Fitness Programs

- Fried potato slices

- Four slices of pork

FIRST MONTH EXERCISE PROGRAM

8 Foundation of Physical Activities - Fitness Programs

SECOND MONTH EXERCISE PROGRAM

9 Foundation of Physical Activities - Fitness Programs

THIRD MONTH EXERCISE PROGRAM

10 Foundation of Physical Activities - Fitness Programs

SIXTH MONTH EXERCISE PROGRAM

Fitness Program for Body Builders

11 Foundation of Physical Activities - Fitness Programs

12 Foundation of Physical Activities - Fitness Programs

13 Foundation of Physical Activities - Fitness Programs

MONTH DIET PLAN

14 Foundation of Physical Activities - Fitness Programs

15 Foundation of Physical Activities - Fitness Programs

16 Foundation of Physical Activities - Fitness Programs

THIRD MONTH DIET PLAN

17 Foundation of Physical Activities - Fitness Programs