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홍차넷
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티타임
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- 다양한 주제에 대해 자유롭게 글을 작성하는 게시판입니다.
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전체기타일상/생각꿀팁/강좌방송/연예도서/문학영화의료/건강문화/예술경제생활체육과학/기술철학/종교정치요리/음식역사여행육아/가정IT/컴퓨터음악창작게임스포츠사회오프모임
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| Date |
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 53 22/08/20 01:39:46 Warning: Use of undefined constant mod_date - assumed 'mod_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 56 수정됨 |
| Name | 당근매니아 |
| File #1 | KakaoTalk_20220819_193644359.jpg (87.6 KB), Download : 8 |
| File #2 | KakaoTalk_20220820_011136717.jpg (104.4 KB), Download : 5 |
| Subject | 5킬로 감량까지 걸린 시간 7주 |
  지난 7월 1일부로 대표노무사님과 쇼부치고 1년간 휴직 중입니다. 대표는 주변에 6개월 휴직이라고 말하고, 저는 1년이라고 말하고 다니는 정도의 문제는 있습니다만, 암튼 전 1년 쉴 거기 때문에 큰 문제는 아닙니다. 휴직 들어오고 그 주 주말은 숨 고르기를 했고, 월요일인 7월 4일부터 본격적으로 식단을 시작했습니다. 1. 식단 점심은 풀무원에서 매일 새벽에 배달되는 300kcal 샐러드를 먹었습니다. 제가 거의 유일하게 편식하는 게 콩인데, 다른 다이어트 도시락들은 필연적으로 콩밥으로 도배된 콩밭이 될 수 밖에 없더군요. 그래서 소거법으로 고르게 된 게 샐러드였습니다. 물론 칠리빈부터 시작해서 콩이 이래저래 섞여들어가긴 하지만, 콩밥보다는 훨씬 골라내기 편합니다. 한 6주 정도 먹으니 살살 질리는 상황이 되어서, 지난 주말부터는 마찬가지로 풀무원에서 나온 냉동을 돌려먹고 있습니다. 닭가슴살에 로제, 크림, 토마토, 데리야끼 소스와 야채 좀 섞어서 만든 간편식인데, 열량은 150kcal 정도 됩니다. 저녁은 고기 200g을 팬에 굽고, 양파 당근 브로콜리 같은 야채를 같이 구워먹었습니다. 트레이더스에서 덕용으로 사온 고깃덩이를 1회분씩 소분한 뒤, 일주일에 먹을 분량을 월요일마다 수비드해뒀습니다. 수비드가 완료된 고기는 냉장해두었다가 매일 저녁시간에 겉을 높은 온도에서 구웠죠. 고기는 소고기(부채살), 돼지고기(등심, 목살), 닭고기(다리살) 중 그때그때 트레이더스에 있는 걸 한달 분량 정도씩 사왔습니다. 최근에는 단백질 파우더를 한 포대 샀는데, 정작 두어번 정도만 마셨네요. 근육량이 0.3kg 정도 빠졌길래 다음주부터는 좀 챙겨먹어야겠다는 생각을 했습니다. 전 원래 아침을 안 먹으니 하루에 2끼씩 먹게 되었고, 결과적으로 하루에 섭취하는 칼로리는 샐러드 먹을 때 기준으로 1000kcal 언더, 현재는 900kcal 언더일 것으로 추정됩니다. 일주일에 일반식은 총 14끼 중 주말 이틀분인 4끼로 제한했습니다. 주중에 약속이 있어서 나가거나 하면 주말에도 위의 식단을 벌충했구요. 주말에 일반식 먹을 때 빼고는 거의 제로 탄수화물 상태를 유지했는데, 의외로 저탄수화물로 인한 짜증은 심하지 않았습니다. 만약 회사 다니면서 이렇게 했으면 상황이 달랐겠다 싶긴 해요. 단것에 대한 열망은 제로펩시로 거의 채웠고, 저녁엔 카페인 때문에 탄산수를 사놨습니다. 2. 헬스장 지인 중에 헬스 경력 10년차, 최고 기록 3대 600에 빛나는 헬-창이 한명 있어서 도움을 많이 받고 있습니다. 인천에서 주 6일 음식점하면서 매일 퇴근하면 웨이트 땡기는 친구인데, 고맙게도 일요일마다 저희 동네로 넘어와서 PT 선생님 역할을 해주고 있네요. 덕분에 현시점 기준 '가슴, 등 - 어깨 - 팔 - 하체'로 이어지는 4일분 루틴은 만들어놓은 상황입니다. 일요일에는 직접 와서 3시간씩 굴려줍니다.... 읍읍 선천적으로 허리가 안 좋아서 스쿼트용 리프팅벨트를 샀는데, 내일 개시할 생각하니 도키도키스루요. 평일에는 주로 낮시간에 운동하러 가는데, 헬스장까지 거리가 한 2.5km 됩니다. 다행히 하천변만 쭉 걸어가면 헬스장에 거의 그대로 이어지다 보니 걸어서 오가고 있네요. 슬렁슬렁 걸어가면 편도 25~30분 정도 걸리니, 왕복 1시간 좀 안되게 걷는 셈입니다. 웨이트는 보통 운동 5~6종류를 10개씩 5세트씩 하는데, 1시간 정도 걸리더군요. 그래서 보통 오후 중 2시간 가량은 운동하는 데에 쓰고 있습니다. 3. 러닝 러닝은 지난 겨울부터 해보고 있습니다. NRC니 뭐니 시도해보다가, 프로그램이 가장 풍부한 게 런데이길래 정착했어요. 뛰는 빈도는 이틀에 한번으로 하려고 마음은 먹고 있지만, 이래저래 하다보니 3~4일에 한번 정도 뛰게 됩니다. 달리기 페이스는 1km 당 6분 10초 전후로 보통 잡히고, 30분 달리기능력 향상 프로그램 따라서 뛰면 한번 나갔을 때 4킬로 조금 넘게 뛰게 되더군요. 뛸 땐 죽을 거 같은데 다 하고 들어오면 뭔가 뿌듯함이 있어요. 원래 겨울에는 퇴근하고 나서 7시 쯤 나가서 뛰었는데, 여름에 너무 덥고 힘들어서 밤 12시 ~ 1시쯤에 나가보니 사람도 없고 정말 좋더라구요. 그 뒤로 그냥 밤에 뛰는 게 기본이 됐습니다. 대신 그 시간에 뛰면 술처먹고 전동킥보드로 천변 난입하는 거지 같은 놈들이 많아서 혈압 오릅니다. 이건 뭐 뛰느라 힘들어서 소리를 지를 수도 없고, 사람이 모터를 따라잡을 수도 없고... 구청에다가 민원이라도 넣어봐야 할 거 같아요. 러닝까지 뛰고 나면 가끔 혈당이 떨어져서 그런가 두통이 살짝 올 때가 있는데, 대강 탄산수나 제로콜라로 뇌를 속인 뒤 덱시부프로펜을 한알......... 4. 목표 감량에 정체기가 좀 있어서 인바디도 안 찍어봤었는데, 오늘 아침에 체중계에 올라가보니 80대를 찍었길래 신나서 5주만에 인바디 해봤습니다. 골격근이 0.3kg 준 걸 보니 운동하고 나서 단백질 쉐이크를 잘 챙겨먹어야겠다는 생각을 했네요. 원래 목표는 두가지 정도입니다. 75kg까지 감량하는 것과 체지방률을 15%까지 떨궈보는 것. 대강 계산했을 땐 두가지 목표가 거의 동시에 이뤄질 수도 있지 않을까 했는데, 지금 인바디 결과를 보니 아마 체지방률 15%가 더 빡센 도전이 될 듯 합니다. 75kg까지는 현재 식단 유지한 뒤, 목표 달성한 시점부터는 하루 한끼는 그냥 일반식을 먹으면서 단백질 충분히 때려박는 방향으로 가보려구요. Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 133 Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 146 Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 161 4 이 게시판에 등록된 당근매니아님의 최근 게시물
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Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 577
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 577
Warning: Use of undefined constant grant_delete - assumed 'grant_delete' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 577
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 425
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 429
Warning: Use of undefined constant use_formmail - assumed 'use_formmail' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 605
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 599
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 599
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 600
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 600
Warning: Use of undefined constant is_admin - assumed 'is_admin' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 605
Warning: Use of undefined constant is_admin - assumed 'is_admin' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 605
Warning: Use of undefined constant is_admin - assumed 'is_admin' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 609
Warning: Use of undefined constant is_admin - assumed 'is_admin' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 609
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 614
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 616
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 618
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 618
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 612
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 612
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 620
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 628
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 628
Warning: Use of undefined constant HTTP_HOST - assumed 'HTTP_HOST' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 640
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 644
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 646
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 646
Warning: Use of undefined constant HTTP_HOST - assumed 'HTTP_HOST' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/cmt_replace.php on line 3
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 6
Warning: Use of undefined constant file_name - assumed 'file_name' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 28
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 65
176665 class="iamcmt" style="display:none;"> Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 66
176665 class='vcm '>
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 70
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 71
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 76
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 117
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 118
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 119
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 120
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 121
176665'> 야얌
Warning: Use of undefined constant mod_date - assumed 'mod_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 133
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 140
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 140
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 142
22/08/20 01:54
176665>삭제 주소복사
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 150
곤약밥이란게 있던데 어떠신가요?
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 158
Warning: Use of undefined constant password - assumed 'password' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 166
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 171
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 158
Warning: Use of undefined constant password - assumed 'password' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 166
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 171
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
176665>
176665>
