<![CDATA[
<div class="table-wrap"><table data-ke-type="table" data-ke-align="alignLeft" style="width: 100%; height: 436px;" border="1" data-ke-style="style0"><tbody><tr style="height: 18px;"><td style="width: 6.05686%; height: 18px; text-align: center;"><b>날짜</b></td><td style="width: 10.8776%; height: 18px; text-align: center;">11월 10일</td><td style="width: 35.2287%; height: 18px; text-align: center;" colspan="2"><b>내가 살빼는 이유</b></td><td style="width: 47.8368%; height: 18px; text-align: justify;" colspan="4">살에 대한 컴플렉스 극복하고 자신감 있는 나를 되찾자!</td></tr><tr style="height: 36px;"><td style="width: 6.05686%; height: 36px; text-align: center;"><b>시작<br>체중</b></td><td style="width: 10.8776%; height: 36px; text-align: center;">160cm/<br>70.2kg</td><td style="width: 16.6872%; height: 36px; text-align: center;"><b>현재</b><b>체중</b></td><td style="width: 18.5415%; height: 36px; text-align: center;">10.23 / 67.6kg<br>11.07 / 65.9kg</td><td style="width: 14.8331%; height: 36px; text-align: center;"><b>이번달</b><b>목표</b></td><td style="width: 8.03461%; height: 36px; text-align: center;">66.0kg</td><td style="width: 10.0124%; height: 36px; text-align: center;"><b>목표</b><b>체중</b></td><td style="width: 14.9567%; height: 36px; text-align: justify;">1차목표/62kg<br>최종목표/52kg</td></tr><tr style="height: 20px;"><td style="width: 52.1631%; height: 20px; text-align: justify;" colspan="4"><b><span style="color: #ffffff;"><span style="background-color: #f3c000;"><span data-ke-size="size18">오늘의 식이</span></span></span></b></td><td style="width: 47.8368%; height: 20px; text-align: justify;" colspan="4"><b><span style="color: #ffffff;"><span style="background-color: #8a3db6;">오늘의 운동</span></span></b></td></tr><tr style="height: 18px;"><td style="width: 6.05686%; height: 18px; text-align: center;"><span data-ke-size="size16">아침</span></td><td style="width: 10.8776%; height: 18px; text-align: center;"><span data-ke-size="size14">10:30</span></td><td style="width: 35.2287%; height: 18px; text-align: justify;" colspan="2"><span data-ke-size="size14">요구르트200ml, 율무차1잔</span></td><td style="width: 14.8331%; height: 90px; text-align: center;" rowspan="3"><span data-ke-size="size16">근력운동</span></td><td style="width: 33.0037%; height: 18px; text-align: justify;" colspan="3"></td></tr><tr style="height: 18px;"><td style="width: 6.05686%; height: 18px; text-align: center;"><span data-ke-size="size16">간식</span></td><td style="width: 10.8776%; height: 18px; text-align: center;"></td><td style="width: 35.2287%; height: 18px; text-align: justify;" colspan="2"></td><td style="width: 33.0037%; height: 18px; text-align: justify;" colspan="3"></td></tr><tr style="height: 54px;"><td style="width: 6.05686%; height: 54px; text-align: center;"><span data-ke-size="size16">점심</span></td><td style="width: 10.8776%; height: 54px; text-align: center;"><span style="color: #333333;">14:00</span><span style="color: #333333;"><br><br></span></td><td style="width: 35.2287%; height: 54px; text-align: justify;" colspan="2"><span data-ke-size="size14">제육&쭈꾸미 볶음1인분, 흑미밥, 찬류</span><br><span data-ke-size="size14">(후라이1장,어묵볶음,콩나물,세발나물,깍두기)</span><br><span data-ke-size="size14">우렁된장찌개1/2인분</span></td><td style="width: 33.0037%; height: 54px; text-align: justify;" colspan="3"><span data-ke-size="size14">[v] inner/out thigh 각각 25kg 20회×2세트</span><br><span data-ke-size="size14">[v] Pec fly/rear delt 15kg 15회×2세트 </span><br><span data-ke-size="size14">20kg 15회×1세트 </span><br><span data-ke-size="size14">[v] 코어운동 15회×3세트</span><br><span data-ke-size="size14">[v] Seated leg press 25kg 15회×2세트 </span><br><span data-ke-size="size14">30kg×15회 1세트</span><br><span data-ke-size="size14">[v] Prone leg curl 15kg 15회×3세트</span><br><span data-ke-size="size14">[v] shoulder press 10kg 15회×1,10회×1셋</span><br><span data-ke-size="size14">[v] Seated chest press 15kg 15회×2세트</span></td></tr><tr style="height: 18px;"><td style="width: 6.05686%; height: 18px; text-align: center;"><span data-ke-size="size16">간식</span></td><td style="width: 10.8776%; height: 18px; text-align: center;"></td><td style="width: 35.2287%; height: 18px; text-align: justify;" colspan="2"></td><td style="width: 14.8331%; height: 54px; text-align: center;" rowspan="3">유산소운동</td><td style="width: 33.0037%; height: 18px; text-align: justify;" colspan="3"><span data-ke-size="size14">[v] 사이클15분</span></td></tr><tr style="height: 18px;"><td style="width: 6.05686%; height: 18px; text-align: center;">저녁</td><td style="width: 10.8776%; height: 18px; text-align: center;">17:40</td><td style="width: 35.2287%; height: 18px; text-align: justify;" colspan="2"><span style="color: #333333;" data-ke-size="size14">닭강정 4알, 딸기스무디1잔</span></td><td style="width: 33.0037%; height: 18px; text-align: justify;" colspan="3"><span data-ke-size="size14">[v] 런닝머신 40분 3.2km</span></td></tr><tr style="height: 18px;"><td style="width: 6.05686%; height: 18px; text-align: center;">간식</td><td style="width: 10.8776%; height: 18px; text-align: center;"></td><td style="width: 35.2287%; height: 18px; text-align: justify;" colspan="2"></td><td style="width: 33.0037%; height: 18px; text-align: justify;" colspan="3"></td></tr><tr style="height: 18px;"><td style="width: 6.05686%; height: 18px; text-align: center;">물</td><td style="width: 10.8776%; height: 18px; text-align: center;"></td><td style="width: 35.2287%; height: 18px; text-align: justify;" colspan="2"><span style="color: #333333;"><span data-ke-size="size14">0.5L + 운동중 1.2L = 총 1.7L</span></span></td><td style="width: 14.8331%; height: 18px; text-align: center;">틈새운동</td><td style="width: 33.0037%; height: 18px; text-align: justify;" colspan="3"></td></tr><tr style="height: 20px;"><td style="width: 52.1631%; height: 20px; text-align: justify;" colspan="4"><b><span style="background-color: #99cefa;"><span data-ke-size="size18">오늘 다이어트 점수</span></span></b></td><td style="width: 47.8368%; height: 20px; text-align: justify;" colspan="4"><b><span style="background-color: #ffc1c8;"><span data-ke-size="size18">하루 평가 및 하고싶은말</span></span></b></td></tr><tr style="height: 36px;"><td style="width: 33.6217%; height: 36px; text-align: justify;" colspan="3">1) 물 1.5리터이상 마시기 (3점)<br><span data-ke-size="size14">(1리터미만 1점, 1리터이상 2점, 1.5L이상 3점)</span></td><td style="width: 18.5415%; height: 36px; text-align: right;">3점</td><td style="width: 47.8368%; height: 108px; text-align: justify;" colspan="4" rowspan="3"><span data-ke-size="size14">이번 주 토요일에는 대회가 있어서 주중에 수요일에<br>맞춰보고 다른 날도 치는 날이 있을 것 같아서 민턴<br>안치는 날 헬스장을 다녀오려 해요~달걸이도 끝나고<br>컨디션이 보통이어서 오늘 오랜만에 근력&유산소하러<br>출발합니다😏</span></td></tr><tr style="height: 36px;"><td style="width: 33.6217%; height: 36px; text-align: justify;" colspan="3">2) 오늘의 식이점수 (4점)<br><span data-ke-size="size14">(균형잡힌,과식x, 8금식,간식no 3점,음주날 1점)</span></td><td style="width: 18.5415%; height: 36px; text-align: right;">2점</td></tr><tr style="height: 36px;"><td style="width: 33.6217%; height: 36px; text-align: justify;" colspan="3">3) 오늘의 운동점수 (3점)<br><span data-ke-size="size14">(배드민턴, 풋살 안한 날은 헬스운동 꼭 가기)</span></td><td style="width: 18.5415%; height: 36px; text-align: right;">3점</td></tr><tr style="height: 36px;"><td style="width: 33.6217%; height: 36px; text-align: justify;" colspan="3">4) 나만의 미션, 숙제 수행하기 (3점)<br><span data-ke-size="size14">(식이생활미션2점, 운동미션1점)</span></td><td style="width: 18.5415%; height: 36px; text-align: right;">1점</td><td style="width: 47.8368%; height: 36px; text-align: justify;" colspan="4"><b><span style="background-color: #ffc1c8;"><span data-ke-size="size18">오늘/내일 운동 계획</span></span></b></td></tr><tr style="height: 18px;"><td style="width: 33.6217%; height: 18px; text-align: justify;" colspan="3">5) 댓글달고 힘불어주기 (2점)</td><td style="width: 18.5415%; height: 18px; text-align: right;"> 2점</td><td style="width: 47.8368%; height: 36px; text-align: justify;" colspan="4" rowspan="2"><span data-ke-size="size14">오늘 : 짐 근력 & 유산소</span><br><span data-ke-size="size14">내일 : 배드민턴 예정</span></td></tr><tr style="height: 18px;"><td style="width: 33.6217%; height: 18px; text-align: justify;" colspan="3"><b><span style="color: #ffffff;"><span style="background-color: #8a3db6;">오늘의 총 점수 (max15점 )</span></span></b></td><td style="width: 18.5415%; height: 18px; text-align: right;">11점</td></tr></tbody></table></div><div class="table-wrap"><table data-ke-type="table" data-ke-align="alignLeft" style="width: 100%; height: 324px;" border="1" data-ke-style="style0"><tbody><tr style="height: 18px;"><td style="height: 18px; text-align: center;"><span data-ke-size="size16">11월</span></td><td style="height: 18px; text-align: center;" colspan="2"><span data-ke-size="size14">식이/생활 미션</span><span data-ke-size="size14"><br></span></td><td style="height: 18px; text-align: center;" colspan="2"><span data-ke-size="size14">운동 미션</span><span data-ke-size="size14"><br></span></td><td style="height: 18px; text-align: center;"><span data-ke-size="size14">치수부위</span></td><td style="height: 18px; text-align: center;"><span data-ke-size="size14">10/23</span></td><td style="height: 18px; text-align: center;"><span data-ke-size="size14">11/7</span></td><td style="height: 18px; text-align: center;"><span data-ke-size="size14">11/30</span></td></tr><tr style="height: 36px;"><td style="height: 36px; text-align: center;"><span data-ke-size="size14">1주차</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14"><span style="color: #333333;">당 음료 먹지 않기(주스, 탄산)<br></span>에스컬레이터 타지 않고 계단 이용<br></span></td><td style="height: 36px; text-align: center;">-<br><span data-ke-size="size14">2</span></td><td style="height: 36px; text-align: left;"><span data-ke-size="size14">  크런치,스쿼트 30회x3 or 헬스2h<br>       만 보 이상 걷기<br></span></td><td style="height: 36px; text-align: center;">-<br>-</td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">톱바스트</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">97</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">97</span></td><td style="height: 36px; text-align: center;"></td></tr><tr style="height: 36px;"><td style="height: 36px; text-align: center;"><span data-ke-size="size14">2주차</span></td><td style="height: 36px; text-align: center;"><span style="background-color: #ffc1c8;">포만감 느끼기 전 숟가락 놓기<br></span><span style="background-color: #ffc1c8;">치팅1일 / 한정거장 전 내려 걷기</span></td><td style="height: 36px; text-align: center;">1</td><td style="height: 36px; text-align: left;"><span data-ke-size="size14">   <span style="background-color: #99cefa;"> PT점프,런지 30회x3 or 헬스2h</span><br>     <span style="background-color: #99cefa;">줄넘기1000회이상</span></span></td><td style="height: 36px; text-align: center;">1</td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">언더바스트</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">84</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">83</span></td><td style="height: 36px; text-align: center;"></td></tr><tr style="height: 36px;"><td style="height: 36px; text-align: center;"><span data-ke-size="size14">3주차</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">단백질 식품 섭취하기<br>에스컬레이터 타지 않고 계단 이용<br></span></td><td style="height: 36px; text-align: center;"></td><td style="height: 36px; text-align: left;"><span data-ke-size="size14">    사이드레그 40회x3 or 헬스2h<br>       순환운동 30분  </span></td><td style="height: 36px; text-align: center;"></td><td style="height: 36px; text-align: center;"><span style="color: #333333;"><span data-ke-size="size14">허리</span></span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14"> 85</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">83</span></td><td style="height: 36px; text-align: center;"></td></tr><tr style="height: 36px;"><td style="height: 36px; text-align: center;"><span data-ke-size="size14">4주차</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">나트륨 많은 / 매운 음식 자제하기</span><br><span data-ke-size="size14">치팅1일 </span><span data-ke-size="size14">/ 한정거장 전 내려 걷기</span></td><td style="height: 36px; text-align: center;"></td><td style="height: 36px; text-align: left;"><span data-ke-size="size14">  플랭크(1분~3분)5회x3 or 헬스2h<br>   만보 or 줄넘기1000회</span></td><td style="height: 36px; text-align: center;"></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">엉덩이</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">95</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">95</span></td><td style="height: 36px; text-align: center;"></td></tr><tr style="height: 18px;"><td style="height: 18px; text-align: center;">12월</td><td style="height: 18px; text-align: center;" colspan="4"><span data-ke-size="size14">마지막 날 달성 횟수 기입 / 평균 주 5회이상 달성시 그 다음주 치팅데이 1일 보상</span></td><td style="height: 18px; text-align: center;"><span data-ke-size="size14">허벅지</span></td><td style="height: 18px; text-align: center;"><span data-ke-size="size14">53</span></td><td style="height: 18px; text-align: center;"><span data-ke-size="size14">53</span></td><td style="height: 18px; text-align: center;"></td></tr><tr style="height: 36px;"><td style="height: 36px; text-align: center;"><span data-ke-size="size14">1주차</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">채소 식이섬유 챙겨 먹기<br>에스컬레이터 타지 않고 계단 이용<br></span></td><td style="height: 36px; text-align: center;"></td><td style="height: 36px; text-align: left;"><span data-ke-size="size14"> 크런치,스쿼트 30회x3 or 헬스2h<br>     만 보 이상 걷기</span></td><td style="height: 36px; text-align: center;"></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">종아리</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">38 </span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">37.5</span></td><td style="height: 36px; text-align: center;"></td></tr><tr style="height: 36px;"><td style="height: 36px; text-align: center;"><span data-ke-size="size14">2주차</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">밀가루 금지</span><br><span data-ke-size="size14">치팅1일 / 한정거장 전 내려 걷기</span></td><td style="height: 36px; text-align: center;"></td><td style="height: 36px; text-align: left;"><span data-ke-size="size14">   PT점프,런지 30회x3 or 헬스2h<br>     줄넘기1000회이상</span></td><td style="height: 36px; text-align: center;"></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">팔</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">26</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">26</span></td><td style="height: 36px; text-align: center;"></td></tr><tr style="height: 36px;"><td style="height: 36px; text-align: center;"><span data-ke-size="size14">3주차</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">종합 영양제와 비타민 챙겨 먹기<br>에스컬레이터 타지 않고 계단 이용</span></td><td style="height: 36px; text-align: center;"></td><td style="height: 36px; text-align: left;"><span data-ke-size="size14">   사이드레그 40회x3 or 헬스2h<br></span><span data-ke-size="size14">       순환운동 30분</span><span data-ke-size="size14">  </span></td><td style="height: 36px; text-align: center;"></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">발목</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">21</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">20.5</span></td><td style="height: 36px; text-align: center;"></td></tr><tr style="height: 36px;"><td style="height: 36px; text-align: center;"><span data-ke-size="size14">4주차</span></td><td style="height: 36px; text-align: center;"><span data-ke-size="size14">다이어트 간식으로 챙겨 먹기<br>치팅1일 / 한 정거장 전 내려 걷기</span></td><td style="height: 36px; text-align: center;"></td><td style="height: 36px; text-align: left;"><span data-ke-size="size14"> 플랭크(1분~3분)5회x3 or 헬스2h<br>   만보 or 줄넘기1000회</span></td><td style="height: 36px; text-align: center;"></td><td style="height: 36px; text-align: center;" colspan="4"></td></tr></tbody></table></div><p style="text-align: start;">-</p>
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