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<div style="text-align: center;"><p style="text-align: center;"><font color="#e8e8e8">* 양식을 첨부해봤습니다. 필요 없으신 분은 삭제한 후 쓰셔도 좋답니다.^^ 홧팅!! ^__^ </font><br></p>
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<p><br><img height="40" src="https://t1.daumcdn.net/cafefile/pds60/11_cafe_2008_02_26_11_17_47c376b74f618" width="460"></p><p><span style="color: rgb(0, 0, 0); font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></p><p><span style="color: rgb(0, 0, 0); font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">아침 - 공복유산소 : 줄넘기 500개</span></p><span style="color: rgb(0, 0, 0); font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br>점심 - 밥먹고 20분 걷기<br><br>저녁 - 헬스장<br><br></span><span style="color: rgb(0, 0, 0); font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">• 5분 스트레칭<br>• 렛풀다운 (15kg) - 12개 x 4세트<br>• 바벨로우 (20kg) - 12개 x 4세트<br>• 니푸쉬업 -12개 x 4세트<br>• 스쿼트 (천천히) - 20개 x 5세트<br>• 와이드스쿼트 (천천히) 20개 x 5세트<br>• (쓰리스터10kg 12개 + 버피테스트 오리지널 10개) x 5세트<br>• 케틀벨스윙 (12kg) - 20개 x 5세트<br>• (팔벌려높이뛰기30개+마운킨클라이머30초) x 3세트<br>• 유산소운동 (8분 파워워킹 + 2분 전력질주) x 3세트 (총 30분)<br>• 레그레이즈 - 20개 x 5세트<br>• 마운틴 클라이머 30초 x 3세트<br><br><br>(자기전에)<br>•강하나스트레칭 15분<br>•L자다리 20분<br><br>바벨로우 키로수 올리고 와이드도 갯수랑 세트 늘렸어용 ㅎㅎ <br>오늘도 2시간 땀뻘뻘! 개운하무니당 ㅎㅎ</span>
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<p> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2676F94C55BAC4972F" class="txc-image" hspace="1" vspace="1" border="0" actualwidth="400" width="400" exif="{}" data-filename="NaverBlog_20150729_212039_01.jpg" style="clear:none;float:none;" id="A_2676F94C55BAC4972F0AC7"/></p><p style="text-align: center;"><span style="color: rgb(0, 0, 0); font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">아침 (공복운동후) - 풀무원 녹즙 : 케일&셀러리<br></span><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center; color: rgb(255, 102, 0);">-> 3달정도 정기배달서비스로 마시고있는 풀무원 녹즙! 월요일부터 금요일까지 다 다른 녹즙으로 마시고 있는데 아주 만족중이다 ㅎㅎ 아침부터 건강해지는 느낌! 항상 신선한 녹즙을 당일날 5시 전에 넣어주고 가셔서 아침운동 끝나고 기분좋게 한잔! ㅎㅎ<br>케일 셀러리는 개인적으로 제일 맛있는거같당 ㅠㅠ<br>파인애플맛도 나면서 상콤상콤!</span></p><p style="text-align: center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><font color="#ff6600"><br></font></span></p><p style="text-align: center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><font color="#ff6600"><br></font></span></p><p style="text-align: center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><font color="#ff6600"><br></font></span></p><p style="text-align: center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><font color="#ff6600"><br></font></span></p><p style="text-align: center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><font color="#ff6600"><br></font></span></p><p style="text-align: center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><font color="#ff6600"><br></font></span></p><p style="text-align: center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><font color="#ff6600"><br></font></span></p><p style="text-align: center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><font color="#ff6600"><br></font></span></p><p style="text-align: center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><font color="#ff6600"><br></font></span></p><p style="text-align: center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"></span><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><font color="#ff6600"><br></font><br></span></p><div class="autosourcing-stub-extra" style="position: absolute; opacity: 0; line-height: 1.5;"></div><p><span style="color: rgb(0, 0, 0); font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"></span><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center; color: rgb(255, 102, 0);"></span></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2107C54C55BAC49927" class="txc-image" hspace="1" vspace="1" border="0" actualwidth="400" width="400" exif="{}" data-filename="NaverBlog_20150729_212039_03.jpg" style="clear:none;float:none;" id="A_2107C54C55BAC49927D4C6"/></p><p style="text-align: center;">아침 - 과일(포도,자두,배,자몽) / 닭가슴살 100g<br><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">-> 아침엔 가볍게 과일로 비타민 채우기! </span><br style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">그리고 꼭 단백질 섭취! ㅎㅎ</span><br style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">닭가슴살은 랭킹닭컴에서 구매한 푸드원 훈제닭가슴살! 하나도 퍽퍽하지않고 진짜 부드럽고 맛있당 ㅎㅎ</span><br style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">한 팩에 200g인데, 몸에서 받아들이는 단백질양이 정해져있어서 한번에 200g을 먹는것보단 100g씩 나눠서 먹는게 효과적! ㅎㅎ </span><br style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">나머지 100g은 점심이나 저녁 도시락으로~</span><br style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"></span></p><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><br></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/227C004C55BAC49A2C" class="txc-image" hspace="1" vspace="1" border="0" actualwidth="400" width="400" exif="{}" data-filename="NaverBlog_20150729_212040_05.jpg" style="clear:none;float:none;" id="A_227C004C55BAC49A2C2716"/></p><p style="text-align: center;">점심 - 그릭요거트 / 견과류 한줌 / 고구마 2개<br><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">-> 정말이지 그릭요거트와 고구마의 조합은 사랑입니다....</span><br style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">이 식단을 제일 좋아하지만 자주 안먹는 이유는</span><br style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">너무맛있어서 식욕이 폭발하기때문 ㅋㅋㅋㅋㅋ</span><br style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">그만큼 고구마를 좋아하지만.. 적지않은 칼로리때문에 항상 한개, 많이먹으면 두개정도! ㅎㅎ 나한테 치팅데이는 치킨이나 피자먹는날이 아니라 그릭과 고구마를 먹는날 ㅠㅠㅋㅋㅋㅋㅋ</span><br style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"></span></p><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><div><span style="color: rgb(255, 102, 0);"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;"><br></span></span></div><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/23233D4C55BAC49C1A" class="txc-image" hspace="1" vspace="1" border="0" actualwidth="400" width="400" exif="{}" data-filename="NaverBlog_20150729_212040_07.jpg" style="clear:none;float:none;" id="A_23233D4C55BAC49C1A3F63"/></p><p style="text-align: center;"><span style="color: rgb(0, 0, 0); font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center;">저녁 - 바나나 1개 / 닭가슴살 100g<br></span><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center; color: rgb(255, 102, 0);">-> 퇴근하자마자 헬스장을 가기때문에 운동하기전 바나나로 탄수화물 섭취! ㅎㅎ 그리고 아침에 먹고 남은 닭가슴살 100g ㅎㅎ 저녁은 저정도 먹어야 다음날 0.1kg이라도 줄어있음 ㅠㅠㅎㅎ 많이먹어서 후회하는것보단 적게먹고 성취감과뿌듯함을 얻는것!!!<br>이런 생활이 이젠 익숙해졌다 ㅎㅎ 뿌듯혀</span></p><div class="autosourcing-stub-extra" style="position: absolute; opacity: 0; line-height: 1.5; text-align: center;"></div><p style="text-align: center;"><span style="font-family: '3028108_10'; font-size: 13.3333330154419px; line-height: 20px; text-align: -webkit-center; color: rgb(255, 102, 0);"></span></p>
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<p>이날도 역시 물 3L 이상! ㅎㅎ 이날 몸이 좀 피곤했었는데 ㅠㅠ 그래도 헬스장 갔다! ㅎㅎ 다른사람들 운동하는거보면서 자극받는건 헬스장이 최고!<br><br><img height="40" src="https://t1.daumcdn.net/cafefile/pds60/12_cafe_2008_02_26_11_17_47c376b7ab2a8" width="460"> <br><br></p>
<p style="text-align: center; "> <span style="text-align: center;">7/30일까지 식단을 한번에 올리느라...... 도배해서 죄송해용 ㅠㅠ</span></p><p style="text-align: center; ">그냥 '나 잘해요~' 나 '홍보'가 아닌 정말 같이 화이팅했으면 좋겠다는 마음에 올리는거에용! ㅎㅎ 저로인해 도움이 되는분이 한분이라도 있다면 좋겠네용>_< ㅎㅎ</p><p style="text-align: center; "><br></p><p style="text-align: center; "> 블로그에 매일 식단과 운동올리니 놀러오시고 소식받아보세용 ㅎㅎ </p><p style="text-align: center; ">서로이웃 다 받아용 ㅎㅎ</p><p style="text-align: center; "><br></p><p style="text-align: center; "><span style="font-size: 12pt; color: rgb(31, 218, 17);"><b><span style="color: rgb(31, 218, 17);">조이 블로그 : </span><a href="http://blog.naver.com/ksuper123" target="_blank" class="tx-link"><span style="color: rgb(31, 218, 17);">http://blog.naver.com/ksuper123</span></a><span style="color: rgb(31, 218, 17);"></span></b></span></p><p style="text-align: center; "><b><br></b></p><p style="text-align: center; "><b><span style="font-size: 12pt; color: rgb(31, 218, 17);">조이 인스타그램 : 94.9.23</span><span style="font-size: 12pt; color: rgb(31, 218, 17);"></span><span style="font-size: 12pt; color: rgb(31, 218, 17);"></span></b><span style="font-size: 12pt; color: rgb(31, 218, 17);"></span></p><p><span style="font-size: 12pt; color: rgb(31, 218, 17);"> </span></p></td></tr></tbody></table>
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case "jpg": return "http://cafeimg.hanmail.net/cf_img2/bbs2/p_jpg_s.gif";
case "gif": return "http://cafeimg.hanmail.net/cf_img2/bbs2/p_gif_s.gif";
case "png": case "bmp": return "http://cafeimg.hanmail.net/cf_img2/bbs2/p_png_s.gif";
case "zip": case "alz": return "http://cafeimg.hanmail.net/cf_img2/bbs2/p_zip_s.gif";
case "mp3": case "wav": return "http://cafeimg.hanmail.net/cf_img2/bbs2/p_mp3_s.gif";
case "avi": case "mpeg": case "wmv": return "http://cafeimg.hanmail.net/cf_img2/bbs2/p_movie_s.gif";
case "swf": return "http://cafeimg.hanmail.net/cf_img2/bbs2/p_swf_s.gif";
case "html": return "http://cafeimg.hanmail.net/cf_img2/bbs2/p_html_s.gif";
default: return "http://cafeimg.hanmail.net/cf_img2/bbs2/p_etc_s.gif";
}
}
function setFileTypeImg(filename, idx) {
var firstpos = filename.lastIndexOf('.')
var ext = '';
if (firstpos != -1) {
ext = filename.substring(firstpos + 1);
ext = ext.toLowerCase();
}
var imgUrl = getExtImg(ext);
document.getElementById('fileExt' + idx).src = imgUrl;
}
//]]]]><![CDATA[>
</xscript>
<style type="text/css">
img.attachedImgView { width:19px; height:19px; margin:1px 5px 2px 5px; vertical-align:middle; cursor:pointer; }
.bbs_content img.vam { margin:0 0 3px 0; }
* html .bbs_content img.vam { margin:0 0 4px 0; }
a.Fetc { background:url(http://cafeimg.hanmail.net/cf_img2/bbs2/p_etc_s.gif) no-repeat; }
a.Fjpg { background:url(http://cafeimg.hanmail.net/cf_img2/bbs2/p_jpg_s.gif) no-repeat; }
a.Fgif { background:url(http://cafeimg.hanmail.net/cf_img2/bbs2/p_gif_s.gif) no-repeat; }
a.Ftxt { background:url(http://cafeimg.hanmail.net/cf_img2/bbs2/p_txt_s.gif) no-repeat; }
a.attachedImg { padding:3px 0 3px 20px; }
#aFileList { padding:8px 0 0 0; }
#aFileList a.List_close { float:left; background:url(http://cafeimg.hanmail.net/cf_img2/bbs2/btn_file_spread.png) no-repeat; height:18px; padding:1px 0 0 20px; display:block; overflow:hidden; }
* html #aFileList a.List_close { background:none; filter:progid:DXImageTransform.Microsoft.AlphaImageLoader(src='http://cafeimg.hanmail.net/cf_img2/bbs2/btn_file_spread.png', sizingMethod='crop'); }
#aFileList a.List_open { float:left; background:url(http://cafeimg.hanmail.net/cf_img2/bbs2/btn_file_fold.png) no-repeat; height:18px; padding:1px 0 0 20px; display:block; overflow:hidden; }
* html #aFileList a.List_open { background:none; filter:progid:DXImageTransform.Microsoft.AlphaImageLoader(src='http://cafeimg.hanmail.net/cf_img2/bbs2/btn_file_fold.png', sizingMethod='crop'); }
#aFileList a.scrapThis { background:url(http://cafeimg.hanmail.net/cf_img2/bbs2/btn_action.png) no-repeat; display:block; padding:1px 0 0 20px; }
* html #aFileList a.scrapThis { float:right; background:none; filter:progid:DXImageTransform.Microsoft.AlphaImageLoader(src='http://cafeimg.hanmail.net/cf_img2/bbs2/btn_action.png', sizingMethod='crop'); }
#aFileList span.skinTxt { font-weight:bold; }
#aFileList a.stxt_999 { letter-spacing:-1px; }
#aFileList .AFListMenu { float:left; padding:0 0 3px 0; }
#AFList, #AFList li { clear:both; list-style:none; padding:0; margin:0; }
#AFList { display:none; margin:4px 0 0 0; padding:10px 0 3px 0; }
#AFList li { margin:2px 0 0 21px; }
#AFList img { border:none; vertical-align:middle; margin:0 0 4px 0; }
#AFList img.imgC { margin:0 0 1px 0; }
.embedPlayer { padding:3px 0 7px 0; }
</style>
<!-- 첨부파일 --><p></p>
<div id="aFileList">
<div class="AFListMenu"><!-- start scrap -->
<div class="fr"><a class="scrapThis" [안내]태그제한으로등록되지않습니다-xxonclick="xxjavascript:showScrapLayer(this, "xxjavascript:goScrapCafe(\"cafe300\", \"1kt\",\"6tn\", \"289161\")", "xxjavascript:goScrapBlog(\"cafe300\", \"1kt\",\"6tn\", \"289161\")", "xxjavascript:goScrapPlanet(\"cafe300\", \"1kt\",\"6tn\", \"289161\")", "xxjavascript:goScrapHanmail(\"cafe300\", \"1kt\",\"6tn\", \"289161\")","xxjavascript:addDaumUcc()", "xxjavascript:doPrint()")" href="xxjavascript:;">이 글을...(<span class="skinTxt"><font color="#1aa115">0</font></span>)</a> </div></div></div></div><p style="text-align: center;"><br></p>
<!-- -->
]]>
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