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<p><span style="font-family: Batang,바탕,serif; font-size: 10pt;">[ 식 사 ]</span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><br></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">08</span><span style="font-family: Batang,바탕,serif; font-size: 10pt;">:00 게이너 2스쿱 +물 300ml</span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"> </span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">08:30 종합비타민</span><span style="font-family: Batang,바탕,serif; font-size: 10pt;"> + 오메가3 + 기타영양제</span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><br></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">09</span><span style="font-family: Batang,바탕,serif; font-size: 10pt;">:00 </span><span style="font-family: Batang,바탕,serif; font-size: 10pt;">아침식사: 닭가슴살 110g +고구마 110g +사과 120g</span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><br></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">12:00 점심식사 : 삶은계란1개 </span><span style="font-family: Batang,바탕,serif; font-size: 10pt;">+사과 110g +오이 160g </span><span style="font-family: Batang,바탕,serif; font-size: 10pt;">+아몬드 12알</span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><br></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">14:00 운동전 : </span><span style="font-family: Batang,바탕,serif; font-size: 10pt;">게이너 2스쿱 +물 300ml</span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><br></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">17</span><span style="font-family: Batang,바탕,serif; font-size: 10pt;">:00 운동후 : 게이너 2스쿱 +물 300ml</span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><br></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">19</span><span style="font-family: Batang,바탕,serif; font-size: 10pt;">:00 저녁식사 : 삶은계란2개 +고구마 320g +칼슘제</span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><br></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">22:00 게이너 2스쿱+물300ml</span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><br></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><br></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">[ 운 동</span><span style="font-family: Batang,바탕,serif; font-size: 10pt;"> ]</span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><br></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">근막이완</span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">스트레칭</span></p><p style="text-align: justify; color: rgb(0, 0, 0); line-height: 21px; font-family: 바탕; font-size: 10pt; -ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">코어</span></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">오버헤드 스쿼트</span></span></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">스프릿 스쿼트</span></span></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">조깅</span></span></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><br></span></span></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><br></span></span></span></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">[ 오늘의 느낌</span><span style="font-family: Batang,바탕,serif; font-size: 10pt;"> ]</span></span></span></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><br></span></span></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">허리디스크와 무릎통증으로 걱정을 많이 하면서 시작한 첫날이지만 생각보다 심한 통증은 아니였다. 그래도 역시 무릎통증과 발목 그리고 발목윗쪽 통증으로 힘들기는 하다. 오늘 운동은 지난기수보다 쉽게 시작하셨다고 하시는데 과연 내일은 어떨까 기대반 걱정반^^</span></span></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;">오늘 근막이완을 위해 운동시작전 열심히 문질렀더니 다리가 온통 피멍으로 아프다. ^^</span></span></p><p style="text-align: center;"><br></p><p style="text-align: center;"><br></p><p style="text-align: center;"><br></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/27056144561E6E0C0E" class="txc-image" width="580" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="580" data-filename="16.jpg" exif="{}" id="A_27056144561E6E0C0E0EA9"/></p><p><br></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/237F4144561E6E1213" class="txc-image" width="580" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="580" data-filename="20.jpg" exif="{}" id="A_237F4144561E6E12139FCE"/></p><p><br></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/250CE844561E6E1906" class="txc-image" width="580" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="580" data-filename="24.jpg" exif="{}" id="A_250CE844561E6E19069D40"/></p><p><br></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/27689B44561E6E2027" class="txc-image" width="580" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="580" data-filename="32.jpg" exif="{}" id="A_27689B44561E6E2027385A"/></p><p><br></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/240FB844561E6E2904" class="txc-image" width="580" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="580" data-filename="34.jpg" exif="{}" id="A_240FB844561E6E29040034"/></p><p><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><br></span></p><p style="text-align: center; -ms-word-break: normal; -ms-word-wrap: normal;"><img src="https://t1.daumcdn.net/cfile/cafe/240E9344561E6E0504" class="txc-image" width="580" style="clear: none; float: none;" alt="더블클릭을 하시면 이미지를 수정할 수 있습니다" border="0" vspace="1" hspace="1" actualwidth="580" data-filename="11.jpg" exif="{}" id="A_240E9344561E6E05047E70"/></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><br></span></p><p style="text-align: center; -ms-word-break: normal; -ms-word-wrap: normal;"><img src="https://t1.daumcdn.net/cfile/cafe/2242C13F561E729733" class="txc-image" width="540" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="540" data-filename="거리측정.jpg" exif="{}" id="A_2242C13F561E729733AD4C"/></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"></p><p style="text-align: center; -ms-word-break: normal; -ms-word-wrap: normal;"><img src="https://t1.daumcdn.net/cfile/cafe/23662F3F561E729812" class="txc-image" width="580" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="580" data-filename="나홀로 열심히.jpg" exif="{}" id="A_23662F3F561E7298120AB9"/></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><br></span></span></p><p style="text-align: center; -ms-word-break: normal; -ms-word-wrap: normal;"></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><br></span></span></p><p style="text-align: center; -ms-word-break: normal; -ms-word-wrap: normal;"></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><br></span></span></p><p style="text-align: center; -ms-word-break: normal; -ms-word-wrap: normal;"></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><br></span></span></p><p style="text-align: center; -ms-word-break: normal; -ms-word-wrap: normal;"></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><br></span></span></p><p style="text-align: center; -ms-word-break: normal; -ms-word-wrap: normal;"></p><p style="-ms-word-break: normal; -ms-word-wrap: normal;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><span style="font-family: Batang,바탕,serif; font-size: 10pt;"><br></span></span></p>
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첫댓글 수고했어요 걱정했던것처럼 식사량이 많이부족하내요 매끼니마다 현미밥이나 고구마를 꼭 드시고 간식으로 과일과 계란을 먹되 야채는 될수있음 안먹거나 소량으로 해요
진짜 먹는게 힘드네. 어제 오늘은 시간이 없어서 현미밥은 오늘저녁때부터 먹어야할것 같네. 조언 고마워^^
비타민 오메가3. 식사하면서. 같이드세요 ^^ 따로먹는애들이 아니예요^^ 화이팅!!!
네. 그렇게 하겠습니다. 감사합니다.^^
수고하셨습니다~^^
반장님도 수고하셨습니다.^^