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<p>하루하루가 참 빠르네요~</p><p>방금전에 일기쓴거같은데 또 쓰는느낌...</p><p><br></p><p>짐에 도착해서 </p><p>러닝을 뛰면서 뉴스를 보는데 볼내용이 하나도없네요... (이어폰이 없었는데 신기하게 자막이 나오네요 ㅋㅋ)</p><p>맨날 대책없는 메르스얘기만... </p><p><br></p><p>오늘은 하체운동!</p><p>하체가 운동강도가 높아서 땀이 비오듯이 죽죽...</p><p>결국 마지막에 브릿지하다가 쥐날뻔했습니다ㅎㅎ;;</p><p><br></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/23156842558AAE0A2C" class="txc-image" hspace="1" vspace="1" border="0" actualwidth="580" width="580" exif="{}" data-filename="11391411_845779928843154_4651180407611358180_n.jpg" style="clear:none;float:none;" id="A_23156842558AAE0A2C8843"/></p><p><br></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/262BBE42558AAE0C1A" class="txc-image" hspace="1" vspace="1" border="0" actualwidth="580" width="580" exif="{}" data-filename="1896904_845779942176486_2749949187829563601_n.jpg" style="clear:none;float:none;" id="A_262BBE42558AAE0C1AB98E"/></p><p><br></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/221FAD42558AAE0C24" class="txc-image" hspace="1" vspace="1" border="0" actualwidth="580" width="580" exif="{}" data-filename="11209664_845779962176484_5361082873536564467_n.jpg" style="clear:none;float:none;" id="A_221FAD42558AAE0C245F22"/></p><p><br></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/21041C42558AAE0D39" class="txc-image" hspace="1" vspace="1" border="0" actualwidth="580" width="580" exif="{}" data-filename="10305969_845779985509815_3406531268628671319_n.jpg" style="clear:none;float:none;" id="A_21041C42558AAE0D39269F"/></p><p>레그프레스는 처음해봤는데 무게감이 어마어마하네요!!<br></p><p><br></p><p>운동끝나고 전철을 기다리면서 보충제와 바나나 흡입!</p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/23685844558AAECB33" class="txc-image" hspace="1" vspace="1" border="0" actualwidth="320" width="320" exif="{}" data-filename="C360_2015-06-24-07-54-24-202.jpg" style="clear:none;float:none;" id="A_23685844558AAECB339FB7"/></p><p><br></p><p>출근해서 졸음과의 사투...</p><p>매일매일이 전쟁입니다 ㅎㅎㅎ</p><p><br></p><p>오늘저녁은 양상추가 없어서 상추로 대신! ㅋㅋ</p><p>진짜 요즘은 공복인상태가 없는거같네요...</p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/237FF244558AAECF22" class="txc-image" hspace="1" vspace="1" border="0" actualwidth="580" width="580" exif="{}" data-filename="C360_2015-06-24-17-10-56-221.jpg" style="clear:none;float:none;" id="A_237FF244558AAECF22EFDE"/></p><p><br></p><p>집에왔다가 술한잔 하고계신 어무이 있는곳에가서 차를 끌고 집으로 다시 복귀!</p><p>오전에 시간이없어서 못한 복근운동까지 완료!!</p><p><br></p><p>이제 자는일만남았네요 ㅎㅎ</p><p>아싸 일찍잔다!</p><p><br></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/25539B4B558AAFC505" class="txc-image" hspace="1" vspace="1" border="0" actualwidth="320" width="320" exif="{}" data-filename="Screenshot_2015-06-24-22-24-45.png" style="clear:none;float:none;" id="A_25539B4B558AAFC505C255"/></p><p><br></p><table class="txc-table" width="700" cellspacing="0" cellpadding="0" border="0" style="border:none;border-collapse:collapse;;font-family:gulim;font-size:12px"><tbody><tr><td style="width:700px;height:24px;border-bottom:1px solid #ccc;border-right:1px solid #ccc;border-top:1px solid #ccc;border-left:1px solid #ccc;;"><p>>운동<br></p><p><span style="line-height: 19.2000007629395px;"> -. 스미스머신 풀스쿼트 60kg 10회, 80kg 10회, 100kg 5회 이어서 60kg 10회, </span><span style="line-height: 19.2000007629395px; font-size: 9pt;">스쿼트 100kg 10회 이어서 60kg 10회</span><br></p><p><span style="line-height: 19.2000007629395px;"> -. </span><span style="line-height: 19.2000007629395px; font-size: 9pt;">스미스머신</span><span style="line-height: 19.2000007629395px; font-size: 9pt;"> 스플릿스쿼트 60kg 10회 4세트</span><span style="line-height: 19.2000007629395px;"><br></span></p><p><span style="line-height: 19.2000007629395px;"> -. </span><span style="line-height: 19.2000007629395px; font-size: 9pt;">스미스머신 와이드스쿼트 60kg 15회 4세트</span><span style="line-height: 19.2000007629395px;"><br></span></p><p><span style="line-height: 19.2000007629395px;"> -. 레그프레스 100kg 12회, 140kg 5회, 140kg 10회 2세트</span><span style="line-height: 19.2000007629395px;"><br></span></p><p><span style="line-height: 19.2000007629395px;"> -. 레그익스텐션 35kg 15회 -5kg씩 5회 4세트</span><span style="line-height: 19.2000007629395px;"><br></span></p><p><span style="line-height: 19.2000007629395px;"> -. 브릿지 20회 2세트</span><span style="line-height: 19.2000007629395px;"><br></span></p><p><span style="font-family: 굴림, gulim, tahoma, sans-serif; line-height: 19.2000007629395px;"> -. 크런치 25회, 사이드크런치 좌우 각 25회, 레그레이즈 25회 3세트</span><span style="line-height: 19.2000007629395px;"><br></span></p></td></tr><tr><td style="width:700px;height:24px;border-bottom:1px solid #ccc;border-right:1px solid #ccc;border-left:1px solid #ccc;;"><p style="word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif; line-height: 19.2000007629395px;">>식단</p><p style="word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px; font-size: 9pt;"> 05:30</span><br></p><p style="word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> -. 바나나1개 </span><span style="line-height: 19.2000007629395px; font-size: 9pt;">150</span><span style="line-height: 19.2000007629395px; font-size: 9pt;">g (139.5 kcal)</span></p><p style="word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px; font-size: 9pt;"><br></span></p><p style="word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> 08:00</span></p><p style="word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> -. 바나나1개 </span><span style="line-height: 19.2000007629395px;">150</span><span style="line-height: 19.2000007629395px;">g</span><span style="line-height: 19.2000007629395px;"> </span><span style="font-size: 9pt; line-height: 19.2000007629395px;">(</span><span style="line-height: 19.2000007629395px;">139.5 kcal</span><span style="font-size: 9pt; line-height: 19.2000007629395px;">)</span></p><p style="line-height: 19.2000007629395px; word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif;"> -. <span style="font-size: 9pt;">저지방우유 200ml (80 kcal) 단백질 6g</span></p><p style="line-height: 19.2000007629395px; word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif;"><span style="font-size: 9pt;"> -. 프로틴(PS WHEY) 20g (85 kcal)</span><span style="font-size: 9pt;"> </span>단백질 16g<br></p><p style="line-height: 19.2000007629395px; word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif;"> -. 뉴트리 파이토 프로틴 6g (22 kcal) 단백질 5g<br></p><p style="line-height: 19.2000007629395px; word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif;"> -. 크레아틴 5g</p><p style="line-height: 19.2000007629395px; word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif;"> -. 글루타민 6g</p><p style="word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif; line-height: 19.2000007629395px;"><span style="font-size: 9pt; line-height: 19px;"><br></span></p><p style="word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> 09:00</span></p><p style="word-wrap: normal; word-break: normal; font-family: 굴림, gulim, tahoma, sans-serif; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> -. 김밥1줄 </span><span style="font-size: 9pt; line-height: 19.2000007629395px;">(480 kcal</span><span style="font-size: 9pt; line-height: 19.2000007629395px;">)</span></p><div style="font-family: 굴림, gulim, tahoma, sans-serif; line-height: 1.6;"><span style="font-size: 9pt; line-height: 19.2000007629395px;"><br></span></div><div style="font-family: 굴림, gulim, tahoma, sans-serif; line-height: 1.6;"><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="font-size: 9pt; line-height: 19.2000007629395px;"> 11:30</span><br></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> -. 현미닭가슴살김밥 </span><span style="font-size: 9pt; line-height: 19.2000007629395px;">(390kcal</span><span style="font-size: 9pt; line-height: 19.2000007629395px;">) </span><span style="font-size: 9pt; line-height: 19.2000007629395px;"> </span><span style="font-size: 9pt; line-height: 19.2000007629395px;">단백질 19.5g</span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="font-size: 9pt; line-height: 19.2000007629395px;"><br></span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="font-size: 9pt; line-height: 19.2000007629395px;"> 14:30</span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> -. 아메리카노 (10kcal)</span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="font-size: 9pt; line-height: 19.2000007629395px;"><br></span></p><div style="line-height: 19.2000007629395px;"><span style="font-size: 9pt; line-height: 19.2000007629395px;"> 15:00</span></div><div style="line-height: 19.2000007629395px;"><span style="line-height: 19px;"> -. 삶은 계란 1개 (68kcal) 단백질 7g</span></div></div><div style="font-family: 굴림, gulim, tahoma, sans-serif; line-height: 19.2000007629395px;"><span style="line-height: 19px;"><br></span></div><div style="font-family: 굴림, gulim, tahoma, sans-serif; line-height: 1.6;"><div style="line-height: 19.2000007629395px;"><span style="line-height: 19px;"> 17:30</span></div><div style="line-height: 19.2000007629395px;"><span style="line-height: 19px;"> -. 상추 55g (10 kcal)</span><span style="line-height: 19px;"><br></span></div><div style="line-height: 19.2000007629395px;"><span style="line-height: 19px;"> -. 파프리카 35g (7 kcal)</span><span style="line-height: 19px;"><br></span></div><div style="line-height: 19.2000007629395px;"><span style="line-height: 19px;"> -. 양파 65g (27 kcal)</span></div><div style="line-height: 1.6;"><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> -. 닭가슴살 200</span><span style="font-size: 9pt; line-height: 19.2000007629395px;">g (218 kcal) 단백질 60g</span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> -. 오리엔탈드레싱 10g (24 kcal)</span><span style="font-size: 9pt; line-height: 19.2000007629395px;"><br></span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> -. 두유 200ml (150 kcal) 단백질 7g</span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"><br></span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> 21:00</span><span style="line-height: 19.2000007629395px;"><br></span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> -. 방울토마토 8개 (16 kcal)</span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"><br></span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> 21:30</span><br></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19px;"> -. 삶은 계란 2개 (132 kcal) 단백질 13g</span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19.2000007629395px;"> -. </span><span style="font-size: 9pt; line-height: 19px;">저지방우유 200ml (80 kcal) 단백질 6g</span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="font-size: 9pt; line-height: 19px;"><br></span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19px;"> 틈틈히 </span></p><p style="word-wrap: normal; word-break: normal; line-height: 19.2000007629395px;"><span style="line-height: 19px;"> -. 호두 15g (98 kcal)</span></p><p style="word-wrap: normal; word-break: normal;"><br></p><div style="line-height: 1.6;"><b style="font-size: 9pt;"> 총 2176 kcal 단백질 139.5g </b> </div><div style="line-height: 1.6;"><b>목표 2200 kcal 130 g</b></div><div style="line-height: 1.6;"><b> -24 kcal +9.5g</b></div></div></div></td></tr></tbody></table><p>오늘 좀 오래 앉아있다가 일어나면 핑~ 하고 머리가 도는게 몇번 있었네요 ㅠ</p><p><br></p><p>피곤해서 그런걸까요..?</p><p>뭘 부족하게 먹었나...</p><p><br></p><p>암튼 오늘은 일찍자는걸로!</p><p><br></p><p>다들 오늘도 수고하셨습니다.</p><p><br></p>
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22기 이태운
[ 백일간의 약속 32일차 ] 헐크쌤과 함께하는 직장인 몸짱 프로젝트!!
다음검색
첫댓글 운동후 식사를 넉넉하게 황제처럼 드세요. 에너지가 부족하신가보네요
나름 열심히 먹고있는데 부족했나보네요 ㅎㅎ;
오늘 같이 일찍자기로 했는데 아직도 눈떠있습니당 :( 저녁에 마신 커피가 화근이네요...ㅠㅠ
ㅎㅎ 전오늘 10시 취침예정이지요
아몰랑..일찍자기~
헐 ㅋㅋ 육성으로 듣고싶습니다 ㅋㅋ
@22기 이태운 이거 요세 유행언데 모르는구만...
삭제된 댓글 입니다.
흠... 꼭 저런표정일때만 찍으시는거같더라구요ㅋㅋㅋ