Days List of foods calories exercise Total calories

Monday Breakfast:1 Breakfast 30 minutes of 1303-152= 1151

plate of rice, 3 136+291+84.1 football practice calories
fried chicken, ¼ =511.1 calories = 152 calories
of pad krapow Lunch burnt
Lunch:1 cup of 138.1 calories
noodles Dinner:136+122
Dinner:1 plate of +105.55+291
rice, 1/3 stir fried =654
vegetable, 3 =1303.1
fried chicken, ½
of fried fish

Tuesday Breakfast:1 Breakfast:136+ 1 hour of football 2215.1-305 =

plate of rice, 3 291+84.1 practice 1991.9 calories
fried chicken, ¼ =511.1 calories = 305 calories
of pad krapow Lunch:690 burnt
Lunch: noodles calories
Dinner:1 plate of Dinner: 291
rice ,1 fried fish, +874 = 1165
1 Tom yum Total = 2215.1
Kung, calories
Wednesday Breakfast:1 Breakfast:136+ 1 hour of football 2542-305 =
plate of rice, 1 90+461=687 practice 2237 calories
fried egg, 8 calories =305 calories
pieces of fried Lunch:690 burnt
pork Dinner:1165
Lunch:noodles 687+690+1165
dinner:1 fried =2542
fish, 1 Tom yum
Kung,

Thursday Breakfast: full Breakfast:807 1 hour of football 1868 kcal

english breakfast calories practice
Lunch: beef Lunch:270.5 =305 calories
steak, dinner:272+582 burnt
Dinner: 2 plate +242.1 = 1096.1
of rice, 6 fried 1096.1+270.5+8
chicken, 3 07 = 2173.6 kcal
pieces of pork

Friday Breakfast:full Breakfast:807 1 hour of football 2151-305=1846

english breakfast kcal practice kcal
Lunch:noodles Lunch:690 kcal =305 calories
dinner:1 plate of dinner:136+122 burnt
rice, 1/3 stir fried +105.55+291
vegetable, 3 =654 kcal
 fried chicken, ½ =2151 kcal
of fried fish

Reflection
During the week, I have inconsistent calories intake per day. The first day was a
travelling day where I went from Bangkok to my home town at Phitsanulok so I did not get a
chance to eat. However, I still tried to exercise despite the tiredness of the trip. The rest of the
week I almost ate the same thing which I think is not good for my health. Nevertheless, Most of
the food that I took in consists of vegetables which are good for my health. I jumped from 30
minutes of football practice on the first day to 1 hour during the rest of the week. Moreover, I will
be trying to improve to 1.5 hours in the next week. Finally, I don’t think my diet is not that good
since I failed to keep the consistency of calories intake and the repetition of food choice.