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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> 7월 10일 화요일 일기 </SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> 시작체중</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> 156.5cm/ 62kg </SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> 이달의 희망체중</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> 56kg</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> 현재체중</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> 57.82kg </SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> 최종 희망체중</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> 51kg</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> 오늘의 다이어트 식단</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> 오늘의 운동</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">[아침]</SPAN></P>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">시간기입</SPAN></P>
<P class=HStyle0>7:30</P></TD>
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<P>일부러 한공기 떠고 거기서 반만 먹음 종합비타민1알</P>
<P>유산균1알</P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">근력운동</SPAN></P>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">(시간/갯수)</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">①</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">②</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">③</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">간식 :블랙커피한잔</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">④</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">[점심]시간기입12:30</SPAN></P>
<P class=HStyle0> </P></TD>
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<P style="TEXT-ALIGN: center"><img src="https://t1.daumcdn.net/cfile/cafe/156C66474FFC322B24" class="txc-image" width="192" height="101" style="WIDTH: 192px; FLOAT: none; HEIGHT: 101px; CLEAR: none" actualwidth="1024" border="0" hspace="1" vspace="1" id="A_156C66474FFC322B24B96F"/></P>
<P>감자3개</P>
<P>토마토2개</P>
<P>닭가슴살120g</P>
<P>오이반개</P>
<P>오메가3691알</P>
<P>비타민C1알</P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">유산소운동</SPAN></P>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">(시간/갯수)</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">①</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">②</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">③</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">간식:두유200g</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">④</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">[저녁]</SPAN></P>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">시간기입</SPAN></P>
<P class=HStyle0>6:00</P></TD>
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<P style="TEXT-ALIGN: center"><img src="https://t1.daumcdn.net/cfile/cafe/157222374FFD084F2C" class="txc-image" width="207" height="104" style="WIDTH: 207px; FLOAT: none; HEIGHT: 104px; CLEAR: none" actualwidth="1024" border="0" hspace="1" vspace="1" id="A_157222374FFD084F2C7335"/></P>
<P> 속배추조금</P>
<P>토마토2개</P>
<P>감자2개</P>
<P>닭가슴살120g</P>
<P>오이1/2개</P>
<P>빨간파프리카 노란파프리카반개씩</P>
<P>홍삼건강알2알</P>
<P>유산균1알</P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">①올바른식단 (30점)</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">30점 </SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">②미션을 완수(20점)</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">20점</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">간식:두유200g</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">③숙제를 하셨음(30점)</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">10점</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">물의양; 8잔</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">[야식/음주]</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> <img src="https://t1.daumcdn.net/cfile/cafe/147D914C4FFC326D07" class="txc-image" width="227" height="117" style="WIDTH: 227px; FLOAT: none; HEIGHT: 117px; CLEAR: none" actualwidth="1024" border="0" hspace="1" vspace="1" id="A_147D914C4FFC326D073C07"/></SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">④숙제 말고 운동을</SPAN></P>
<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">30분정도 하셨음 (20점)</SPAN></P></TD>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim">10점</SPAN></P></TD></TR>
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<P class=HStyle0><SPAN style="FONT-FAMILY: Gulim"> 함께 나누어요^^ (살아가는 이야기, 계획. 반성. 등)</SPAN></P></TD></TR>
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<TD style="BORDER-BOTTOM: #000000 0.28pt solid; BORDER-LEFT: #000000 0.28pt solid; PADDING-BOTTOM: 1.41pt; PADDING-LEFT: 5.1pt; WIDTH: 124.69pt; PADDING-RIGHT: 5.1pt; HEIGHT: 44.82pt; BORDER-TOP: #000000 0.28pt solid; BORDER-RIGHT: #000000 0.28pt solid; PADDING-TOP: 1.41pt" vAlign=center>
<P style="TEXT-ALIGN: center; BACKGROUND: #ffffff; WORD-BREAK: keep-all; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt" class=0><SPAN style="BACKGROUND: #ffffff; mso-fareast-font-family: 함초롬바탕">물</SPAN><SPAN style="FONT-FAMILY: 함초롬바탕; BACKGROUND: #ffffff; LETTER-SPACING: 0pt; mso-font-width: 100%; mso-text-raise: 0pt">8</SPAN><SPAN style="BACKGROUND: #ffffff; mso-fareast-font-family: 함초롬바탕">잔 이상 마시기</SPAN><SPAN style="FONT-FAMILY: 함초롬바탕; BACKGROUND: #ffffff; LETTER-SPACING: 0pt; mso-font-width: 100%; mso-text-raise: 0pt">=10</SPAN></P>
<P style="TEXT-ALIGN: center; BACKGROUND: #ffffff; WORD-BREAK: keep-all; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt" class=0><SPAN style="BACKGROUND: #ffffff; mso-fareast-font-family: 함초롬바탕">공복운동하기</SPAN><SPAN style="FONT-FAMILY: 함초롬바탕; BACKGROUND: #ffffff; LETTER-SPACING: 0pt; mso-font-width: 100%; mso-text-raise: 0pt">=10</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #000000 0.28pt solid; BORDER-LEFT: #000000 0.28pt solid; PADDING-BOTTOM: 1.41pt; PADDING-LEFT: 5.1pt; WIDTH: 152.99pt; PADDING-RIGHT: 5.1pt; HEIGHT: 44.82pt; BORDER-TOP: #000000 0.28pt solid; BORDER-RIGHT: #000000 0.28pt solid; PADDING-TOP: 1.41pt" vAlign=center>
<P style="TEXT-ALIGN: center; BACKGROUND: #ffffff; WORD-BREAK: keep-all; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt" class=0><SPAN style="BACKGROUND: #ffffff; mso-fareast-font-family: 함초롬바탕">데일리운동</SPAN><SPAN style="FONT-FAMILY: 함초롬바탕; BACKGROUND: #ffffff; LETTER-SPACING: 0pt; mso-font-width: 100%; mso-text-raise: 0pt">=10</SPAN></P>
<P style="TEXT-ALIGN: center; BACKGROUND: #ffffff; WORD-BREAK: keep-all; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt" class=0><SPAN style="BACKGROUND: #ffffff; mso-fareast-font-family: 함초롬바탕">몸의 균형을 잡아주는 덤벨</SPAN><SPAN style="FONT-FAMILY: 함초롬바탕; BACKGROUND: #ffffff; LETTER-SPACING: 0pt; mso-font-width: 100%; mso-text-raise: 0pt">=10</SPAN></P>
<P style="TEXT-ALIGN: center; BACKGROUND: #ffffff; WORD-BREAK: keep-all; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt" class=0><SPAN style="BACKGROUND: #ffffff; mso-fareast-font-family: 함초롬바탕">리셋요가 상하</SPAN><SPAN style="FONT-FAMILY: 함초롬바탕; BACKGROUND: #ffffff; LETTER-SPACING: 0pt; mso-font-width: 100%; mso-text-raise: 0pt">=10</SPAN></P></TD>
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<P style="TEXT-ALIGN: center; BACKGROUND: #ffffff; WORD-BREAK: keep-all; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt" class=0><SPAN style="BACKGROUND: #ffffff; mso-fareast-font-family: 함초롬바탕">개별운동</SPAN><SPAN style="FONT-FAMILY: 함초롬바탕; BACKGROUND: #ffffff; LETTER-SPACING: 0pt; mso-font-width: 100%; mso-text-raise: 0pt">=10</SPAN></P>
<P style="TEXT-ALIGN: center; BACKGROUND: #ffffff; WORD-BREAK: keep-all; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt" class=0><SPAN style="BACKGROUND: #ffffff; mso-fareast-font-family: 함초롬바탕">국민체조</SPAN><SPAN style="FONT-FAMILY: 함초롬바탕; BACKGROUND: #ffffff; LETTER-SPACING: 0pt; mso-font-width: 100%; mso-text-raise: 0pt">=10</SPAN></P></TD></TR></TBODY></TABLE></P>
<P style="TEXT-ALIGN: center"> </P>
<P> <img src="https://t1.daumcdn.net/cfile/cafe/147701374FFD08932D" class="txc-image" width="342" height="264" style="WIDTH: 342px; FLOAT: none; HEIGHT: 264px; CLEAR: none" actualwidth="1024" border="0" hspace="1" vspace="1" id="A_147701374FFD08932D8A76"/></P>
<P>친구가 전화가 와서 급히 청과도매시장을 가자는 바람에 적다가 </P>
<P>아웃하고 간바람에 작성중에 청과시장을 다녀왔다</P>
<P>파프리카랑 양파장아찌할려고 20Kg한망 생거먹을려고 오이랑 </P>
<P>장마가 지면 배추김치가 금치가 될까봐 8포기나사고 </P>
<P>와서 소금에 절여 놓구 그많은 양파 껍질 깐다고 미처 저녁식이를 못올렸더니 덧글에 식이 부족하다는 글이 먼저 올라와버렸네요</P>
<P>시장서 돌아오니 때마침 장대비가 무지 퍼붓는다.</P>
<P>파워워킹은 못하고 시장돌아다닌것으로 대신 개별운동은 물론 국민체조는 2세트 틈틈히 운동은 나름대로 했지만 체력이 워낙 바닥이라</P>
<P>일부러 약은 자꾸 잊어버리는 경향이 있어 하루 약을 약통에 담아놓구 눈앞에 두고 그때그때 챙겨먹는다 비어있으면 다 먹은거니 잊어먹지않고 먹기가 쉽다.</P></TD></TR></TBODY></TABLE></P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: #000000; FONT-SIZE: 13px" align=left> </P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: #000000; FONT-SIZE: 13px" align=left><FONT color=#ff5e00>1.아침에 일어나 공복에 국민체조를 6회 한다.</FONT></P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: #000000; FONT-SIZE: 13px" align=left><FONT color=#ff5e00>(첨 하시는 분은 첫날은 3회 연속 / 한 주 지나서 부터 6판)</FONT></P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: #000000; FONT-SIZE: 13px" align=left><FONT color=#ff5e00>2.오전에 물 2잔</FONT></P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: #000000; FONT-SIZE: 13px" align=left><FONT color=#ff5e00>3.점심은 아침 식사 후 5~6시간후에</FONT></P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: #000000; FONT-SIZE: 13px" align=left><FONT color=#ff5e00>4.점심 식사 후에 절대 시럽이나우유든커피 드시지말고 물만 드세요. 아메리카노나(불면증이 있으면 커피 X)</FONT></P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: #000000; FONT-SIZE: 13px" align=left><FONT color=#ff5e00>5.오후 4~5시 쯤 100칼로리 정도 간식을 드세요 (저녁 과식 막음) : 삶은 감자 1개나 고구마, 계란,토마토, 요고바 등.</FONT></P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: #000000; FONT-SIZE: 13px" align=left><FONT color=#ff5e00>6. 2시간 후인 6~7시에 저녁을 드세요</FONT></P>
<P><FONT color=#ff5e00>7. 저녁 식 후 1시간 지나 운동을 하세요. </FONT></P>
<P><FONT color=#ff5e00> 순환운동 6판,혹은 국민체조 6판,혹은 헬스장운동. 끝!</FONT></P>
<P><FONT color=#ff5e00>8. 운동 직후에 우유 한 잔!: 단백질을 약간 보충해주세요. (혹은 생기발랄+우유를 마시세요.</FONT></P>
<P><FONT color=#ff5e00><FONT color=#ff5e00>9. 밤에는 과일 조금, 그 외에는 물이나 디카페인의 차들만 마시세요.</FONT></FONT></P>
<P></P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: #000000; FONT-SIZE: 13px" align=left><FONT color=#ff5e00> 물은 공복에 자주 드시면 되고, 꼭 2리터 지킬 필요 없습니다.</P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: #000000; FONT-SIZE: 13px" align=left><FONT color=#ff5e00>* 음식은 되도록 싱겁게!</FONT></P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '한컴바탕'; COLOR: #000000; FONT-SIZE: 13px" align=left></FONT><!-- end clix_content --><!-- --><!-- end clix_content --><!-- end clix_content --><!-- --><!-- end clix_content --><BR></P><!-- end clix_content --></DIV>
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23번/이찬주/7월10일화요일/70점
이찬주
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조회 52
12.07.10 22:48
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다음검색
첫댓글 다욧 식이로 들어가셨나봐요... 근데 저녁이 좀 마니 부실하시네요...
운동은 좀 하셨나요??
오늘하루 열심히 하셨으리라 믿고 낼도 아자아자!! 힘내요~~
점심먹고 작성하는중에 아직 저녁먹지 않았던때라 저렇게 해두고 시장다녀와서 저녁 먹었는데 일이 너무 많아 미처 마무리 일기를 적지 못했네요 ㅎㅎ
아침과 점심은 식이가 좋은데 저녁에는 조금이라도 챙겨드시길 바래요~안그래도 기운이 없다고 하시니 걱정이네요~!!
저녁 열심히 챙겨먹어요 식이도 하는데 저녁 안먹음 이나이 큰일나요 이뻐지는것보담 전 건강을 위해 다욧하니 건강한 다욧을 목적으로
맛나겠다~ㅎ 제가 먹는식단은.. 부실하네요 ~ ㅎ 좀더 챙겨먹어야겠어요 ~ ㅎㅎ
아직 일기작성중일땐 저녁먹지 않았던 시간이예요 시장다녀와서 저녁먹고 장본거 마무리한다고 일기를 미처 올리지 못했네요 ㅎㅎ