{"id":97,"date":"2026-05-21T15:00:39","date_gmt":"2026-05-21T15:00:39","guid":{"rendered":"https:\/\/asset.codecok.com\/?p=97"},"modified":"2026-05-21T15:00:39","modified_gmt":"2026-05-21T15:00:39","slug":"%eb%8b%a4%ec%9d%b4%ec%96%b4%ed%8a%b8","status":"publish","type":"post","link":"https:\/\/asset.codecok.com\/?p=97","title":{"rendered":"\ub2e4\uc774\uc5b4\ud2b8"},"content":{"rendered":"

80kg\uc5d0\uc11c 68kg\uae4c\uc9c0 \uac10\ub7c9\ud558\uae30 \uc704\ud55c \ud604\uc2e4\ud615 \ub2e4\uc774\uc5b4\ud2b8 \uc2dd\ub2e8 \uacc4\ud68d<\/h1>\n

\uae30\ubcf8 \ubaa9\ud45c<\/h2>\n\n\n\n\n\n\n\n\n\n\n\n\n
\ud56d\ubaa9<\/th>\n\ub0b4\uc6a9<\/th>\n<\/tr>\n<\/thead>\n
\ud604\uc7ac \uccb4\uc911<\/td>\n80kg<\/td>\n<\/tr>\n
\ubaa9\ud45c \uccb4\uc911<\/td>\n68kg<\/td>\n<\/tr>\n
\ucd1d \uac10\ub7c9 \ubaa9\ud45c<\/td>\n-12kg<\/td>\n<\/tr>\n
\uad8c\uc7a5 \uac10\ub7c9 \uae30\uac04<\/td>\n\uc57d 5~6\uac1c\uc6d4<\/td>\n<\/tr>\n
\uad8c\uc7a5 \uac10\ub7c9 \uc18d\ub3c4<\/td>\n\uc6d4 2~3kg<\/td>\n<\/tr>\n
\uc2dd\uc0ac \ud328\ud134<\/td>\n\uc544\uce68 \uc5c6\uc74c \/ \uc810\uc2ec \/ \uac04\uc2dd \/ \uc800\ub141<\/td>\n<\/tr>\n
\uc6b4\ub3d9 \ubcd1\ud589<\/td>\n\ub85c\ub4dc\ubc14\uc774\ud06c \ub77c\uc774\ub529<\/td>\n<\/tr>\n
\uc2dd\ub2e8 \ubc29\ud5a5<\/td>\n\uace0\ub2e8\ubc31, \uc911\ud0c4\uc218, \uc800\ub141 \ud0c4\uc218\ud654\ubb3c \uc870\uc808<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

\ud558\ub8e8 \uad8c\uc7a5 \uce7c\ub85c\ub9ac \uae30\uc900<\/h2>\n\n\n\n\n\n\n\n\n
\uad6c\ubd84<\/th>\n\uad8c\uc7a5 \uce7c\ub85c\ub9ac<\/th>\n<\/tr>\n<\/thead>\n
\uc720\uc9c0 \uce7c\ub85c\ub9ac \uc608\uc0c1<\/td>\n\uc57d 2,400~2,600kcal<\/td>\n<\/tr>\n
\uac10\ub7c9 \ubaa9\ud45c \uce7c\ub85c\ub9ac<\/td>\n\uc57d 1,800~2,000kcal<\/td>\n<\/tr>\n
\uac15\ud55c \uac10\ub7c9\uc77c \uae30\uc900<\/td>\n\uc57d 1,650~1,850kcal<\/td>\n<\/tr>\n
\ub77c\uc774\ub529 \ud558\ub294 \ub0a0<\/td>\n\uc57d 1,900~2,200kcal<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

\ud575\uc2ec\uc740 \ub108\ubb34 \uad76\uc9c0 \uc54a\uace0, \uccb4\uc9c0\ubc29\uc740 \uc904\uc774\uba74\uc11c \uc6b4\ub3d9 \ud37c\ud3ec\uba3c\uc2a4\ub97c \uc720\uc9c0\ud558\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<\/blockquote>\n

\n

1. \ub77c\uc774\ub529 \uc5c6\ub294 \ub0a0 \uc2dd\ub2e8 \uacc4\ud68d<\/h1>\n

\uc2dc\uac04\ub300\ubcc4 \uc2dd\ub2e8\ud45c<\/h2>\n\n\n\n\n\n\n\n\n\n
\uc2dc\uac04<\/th>\n\uc2dd\uc0ac \uad6c\ubd84<\/th>\n\ucd94\ucc9c \uc74c\uc2dd<\/th>\n\uc608\uc0c1 \uce7c\ub85c\ub9ac<\/th>\n\ud575\uc2ec \ud3ec\uc778\ud2b8<\/th>\n<\/tr>\n<\/thead>\n
07:00~11:00<\/td>\n\uacf5\ubcf5 \uc720\uc9c0<\/td>\n\ubb3c, \ud0c4\uc0b0\uc218, \ube14\ub799\ucee4\ud53c, \uc544\uba54\ub9ac\uce74\ub178<\/td>\n0~30kcal<\/td>\n\uc544\uce68\uc744 \uc5b5\uc9c0\ub85c \uba39\uc9c0 \uc54a\uc544\ub3c4 \ub428<\/td>\n<\/tr>\n
12:00~13:00<\/td>\n\uc810\uc2ec<\/td>\n\ud604\ubbf8\ubc25 150g + \ub2ed\uac00\uc2b4\uc0b4\/\uc0dd\uc120\/\uc81c\uc721 + \ub098\ubb3c\/\uae40\uce58<\/td>\n700~800kcal<\/td>\n\uc77c\ubc18\uc2dd \uac00\ub2a5, \ubc25\uc740 \ud3c9\uc18c\uc758 70%<\/td>\n<\/tr>\n
15:00~16:00<\/td>\n\uac04\uc2dd<\/td>\n\uadf8\ub9ad\uc694\uac70\ud2b8 + \uc544\ubaac\ub4dc 10\uc54c \ub610\ub294 \ubc14\ub098\ub098 + \uc0b6\uc740\uacc4\ub780 2\uac1c<\/td>\n200~300kcal<\/td>\n\uacfc\uc790, \ube75, \ub2ec\ub2ec\ud55c \ucee4\ud53c \ub300\uccb4<\/td>\n<\/tr>\n
18:00~19:30<\/td>\n\uc800\ub141<\/td>\n\ub2ed\uac00\uc2b4\uc0b4 200g + \uc0d0\ub7ec\ub4dc + \uacc4\ub780 2\uac1c \ub610\ub294 \ub450\ubd80 \ubc18\ubaa8<\/td>\n600~700kcal<\/td>\n\ub2e8\ubc31\uc9c8 \uc911\uc2ec, \ud0c4\uc218\ud654\ubb3c\uc740 \ucd5c\uc18c\ud654<\/td>\n<\/tr>\n
21:00 \uc774\ud6c4<\/td>\n\uc57c\uc2dd \ub300\uccb4<\/td>\n\ud504\ub85c\ud2f4\uc250\uc774\ud06c, \uc0b6\uc740\uacc4\ub780, \ubb34\uac00\ub2f9 \ub450\uc720<\/td>\n100~150kcal<\/td>\n\uac00\ub2a5\ud558\uba74 \uc57c\uc2dd\uc740 \uc0dd\ub7b5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

\ub77c\uc774\ub529 \uc5c6\ub294 \ub0a0 \ud558\ub8e8 \ucd1d\ud569<\/h2>\n\n\n\n\n\n\n\n\n\n\n
\uc2dd\uc0ac<\/th>\n\uce7c\ub85c\ub9ac<\/th>\n<\/tr>\n<\/thead>\n
\uc624\uc804 \uacf5\ubcf5<\/td>\n0~30kcal<\/td>\n<\/tr>\n
\uc810\uc2ec<\/td>\n700~800kcal<\/td>\n<\/tr>\n
\uac04\uc2dd<\/td>\n200~300kcal<\/td>\n<\/tr>\n
\uc800\ub141<\/td>\n600~700kcal<\/td>\n<\/tr>\n
\uc57c\uc2dd \ub300\uccb4<\/td>\n0~150kcal<\/td>\n<\/tr>\n
\ucd1d\ud569<\/td>\n\uc57d 1,650~1,850kcal<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

2. \ub77c\uc774\ub529 \ud558\ub294 \ub0a0 \uc2dd\ub2e8 \uacc4\ud68d<\/h1>\n

\ub77c\uc774\ub529\uc744 \ud558\ub294 \ub0a0\uc740 \ud0c4\uc218\ud654\ubb3c\uc744 \ub108\ubb34 \uc904\uc774\uba74 \ud798\uc774 \ub5a8\uc5b4\uc9c0\uace0 \ud68c\ubcf5\ub3c4 \ub2a6\uc5b4\uc9d1\ub2c8\ub2e4.
\n\ub530\ub77c\uc11c \ub77c\uc774\ub529 \uc804\ud6c4\uc5d0\ub294 \ud0c4\uc218\ud654\ubb3c\uc744 \uc801\ub2f9\ud788 \ucd94\uac00\ud569\ub2c8\ub2e4.<\/p>\n

\uc2dc\uac04\ub300\ubcc4 \uc2dd\ub2e8\ud45c<\/h2>\n\n\n\n\n\n\n\n\n\n\n
\uc2dc\uac04<\/th>\n\uc2dd\uc0ac \uad6c\ubd84<\/th>\n\ucd94\ucc9c \uc74c\uc2dd<\/th>\n\uc608\uc0c1 \uce7c\ub85c\ub9ac<\/th>\n\ud575\uc2ec \ud3ec\uc778\ud2b8<\/th>\n<\/tr>\n<\/thead>\n
07:00~11:00<\/td>\n\uacf5\ubcf5 \uc720\uc9c0<\/td>\n\ubb3c, \ube14\ub799\ucee4\ud53c, \uc544\uba54\ub9ac\uce74\ub178<\/td>\n0~30kcal<\/td>\n\uc624\uc804 \ub77c\uc774\ub529\uc774 \uc5c6\ub2e4\uba74 \uacf5\ubcf5 \uc720\uc9c0 \uac00\ub2a5<\/td>\n<\/tr>\n
12:00~13:00<\/td>\n\uc810\uc2ec<\/td>\n\ubc25 150~200g + \ub2e8\ubc31\uc9c8 \ubc18\ucc2c + \uc57c\ucc44<\/td>\n750~850kcal<\/td>\n\uc6b4\ub3d9 \uc5d0\ub108\uc9c0 \ud655\ubcf4<\/td>\n<\/tr>\n
\ub77c\uc774\ub529 1~2\uc2dc\uac04 \uc804<\/td>\n\uc6b4\ub3d9 \uc804 \uac04\uc2dd<\/td>\n\ubc14\ub098\ub098 1\uac1c, \uace0\uad6c\ub9c8 \uc791\uc740 \uac83 1\uac1c, \uc5d0\ub108\uc9c0\ubc14 \ubc18\uac1c<\/td>\n150~250kcal<\/td>\n\uacf5\ubcf5 \ub77c\uc774\ub529 \ubc29\uc9c0<\/td>\n<\/tr>\n
\ub77c\uc774\ub529 \uc9c1\ud6c4 30\ubd84 \uc774\ub0b4<\/td>\n\ud68c\ubcf5\uc2dd<\/td>\n\ud504\ub85c\ud2f4\uc250\uc774\ud06c + \ubc14\ub098\ub098 \ub610\ub294 \ucd08\ucf54\uc6b0\uc720 \uc18c\ub7c9<\/td>\n200~350kcal<\/td>\n\uadfc\uc190\uc2e4 \ubc29\uc9c0, \ud68c\ubcf5 \ucd09\uc9c4<\/td>\n<\/tr>\n
18:00~20:00<\/td>\n\uc800\ub141<\/td>\n\ub2ed\uac00\uc2b4\uc0b4\/\uc0dd\uc120\/\ub450\ubd80 + \uc0d0\ub7ec\ub4dc + \uace0\uad6c\ub9c8 \uc18c\ub7c9<\/td>\n650~750kcal<\/td>\n\ub2e8\ubc31\uc9c8 \ubcf4\ucda9, \uacfc\uc2dd \ubc29\uc9c0<\/td>\n<\/tr>\n
21:00 \uc774\ud6c4<\/td>\n\uc57c\uc2dd \ub300\uccb4<\/td>\n\ubb34\uac00\ub2f9 \ub450\uc720, \uc0b6\uc740\uacc4\ub780, \ud504\ub85c\ud2f4\uc250\uc774\ud06c<\/td>\n100~150kcal<\/td>\n\ubc30\uace0\ud50c \ub54c\ub9cc \uc120\ud0dd<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

\ub77c\uc774\ub529 \ud558\ub294 \ub0a0 \ud558\ub8e8 \ucd1d\ud569<\/h2>\n\n\n\n\n\n\n\n\n\n\n\n
\uc2dd\uc0ac<\/th>\n\uce7c\ub85c\ub9ac<\/th>\n<\/tr>\n<\/thead>\n
\uc624\uc804 \uacf5\ubcf5<\/td>\n0~30kcal<\/td>\n<\/tr>\n
\uc810\uc2ec<\/td>\n750~850kcal<\/td>\n<\/tr>\n
\uc6b4\ub3d9 \uc804 \uac04\uc2dd<\/td>\n150~250kcal<\/td>\n<\/tr>\n
\uc6b4\ub3d9 \ud6c4 \ud68c\ubcf5\uc2dd<\/td>\n200~350kcal<\/td>\n<\/tr>\n
\uc800\ub141<\/td>\n650~750kcal<\/td>\n<\/tr>\n
\uc57c\uc2dd \ub300\uccb4<\/td>\n0~150kcal<\/td>\n<\/tr>\n
\ucd1d\ud569<\/td>\n\uc57d 1,900~2,200kcal<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

3. \uc74c\uc2dd \uc120\ud0dd \uae30\uc900<\/h1>\n

\ucd94\ucc9c \uc74c\uc2dd<\/h2>\n\n\n\n\n\n\n\n\n\n
\uad6c\ubd84<\/th>\n\uc74c\uc2dd \uc608\uc2dc<\/th>\n<\/tr>\n<\/thead>\n
\ub2e8\ubc31\uc9c8<\/td>\n\ub2ed\uac00\uc2b4\uc0b4, \uacc4\ub780, \ub450\ubd80, \uc0dd\uc120, \uc0b4\ucf54\uae30, \uc218\uc721, \uadf8\ub9ad\uc694\uac70\ud2b8, \ud504\ub85c\ud2f4\uc250\uc774\ud06c<\/td>\n<\/tr>\n
\ud0c4\uc218\ud654\ubb3c<\/td>\n\ud604\ubbf8\ubc25, \uace0\uad6c\ub9c8, \ubc14\ub098\ub098, \uc624\ud2b8\ubc00, \uc7a1\uace1\ubc25<\/td>\n<\/tr>\n
\uc9c0\ubc29<\/td>\n\uc544\ubaac\ub4dc, \uacac\uacfc\ub958 \uc18c\ub7c9, \uc544\ubcf4\uce74\ub3c4, \uc62c\ub9ac\ube0c\uc624\uc77c<\/td>\n<\/tr>\n
\uc57c\ucc44<\/td>\n\uc0d0\ub7ec\ub4dc, \ub098\ubb3c, \ube0c\ub85c\ucf5c\ub9ac, \ubc29\uc6b8\ud1a0\ub9c8\ud1a0, \uc591\ubc30\ucd94<\/td>\n<\/tr>\n
\uc74c\ub8cc<\/td>\n\ubb3c, \ud0c4\uc0b0\uc218, \ube14\ub799\ucee4\ud53c, \ubb34\uac00\ub2f9 \ucc28<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

\uc904\uc5ec\uc57c \ud560 \uc74c\uc2dd<\/h2>\n\n\n\n\n\n\n\n\n
\uad6c\ubd84<\/th>\n\uc74c\uc2dd \uc608\uc2dc<\/th>\n<\/tr>\n<\/thead>\n
\uace0\uce7c\ub85c\ub9ac \uac04\uc2dd<\/td>\n\uacfc\uc790, \ube75, \ucd08\ucf5c\ub9bf, \ucf00\uc774\ud06c<\/td>\n<\/tr>\n
\uc561\uccb4 \uce7c\ub85c\ub9ac<\/td>\n\ub2ec\ub2ec\ud55c \ucee4\ud53c, \uc8fc\uc2a4, \ud0c4\uc0b0\uc74c\ub8cc, \ub2f9\uc774 \ub9ce\uc740 \uc2a4\ud3ec\uce20\uc74c\ub8cc<\/td>\n<\/tr>\n
\uc57c\uc2dd<\/td>\n\ub77c\uba74, \uce58\ud0a8, \ud53c\uc790, \uc871\ubc1c \uacfc\uc2dd, \ub5a1\ubcf6\uc774<\/td>\n<\/tr>\n
\uacfc\uc2dd \uc720\ubc1c \uc74c\uc2dd<\/td>\n\uacf1\ube7c\uae30, \uba74 \ucd94\uac00, \ubcf6\uc74c\ubc25 \ucd94\uac00, \ub514\uc800\ud2b8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

4. \uc678\uc2dd\ud560 \ub54c \uc120\ud0dd \uae30\uc900<\/h1>\n\n\n\n\n\n\n\n\n\n\n\n
\uc678\uc2dd \uba54\ub274<\/th>\n\ucd94\ucc9c \ubc29\uc2dd<\/th>\n<\/tr>\n<\/thead>\n
\ubc31\ubc18<\/td>\n\ubc25 70%, \ub2e8\ubc31\uc9c8 \ubc18\ucc2c \uc704\uc8fc<\/td>\n<\/tr>\n
\uad6d\ubc25<\/td>\n\ubc25\uc740 \ubc18 \uacf5\uae30~70%, \uad6d\ubb3c\uc740 \uc801\uac8c<\/td>\n<\/tr>\n
\uace0\uae43\uc9d1<\/td>\n\ubc25\/\ub0c9\uba74 \uc904\uc774\uace0 \uace0\uae30 + \uc308\ucc44\uc18c \uc704\uc8fc<\/td>\n<\/tr>\n
\uc0e4\ube0c\uc0e4\ube0c<\/td>\n\ub9e4\uc6b0 \ucd94\ucc9c, \uba74\/\uc8fd\uc740 \uc18c\ub7c9<\/td>\n<\/tr>\n
\ud68c<\/td>\n\ucd94\ucc9c, \ucd08\ubc25\/\ub9e4\uc6b4\ud0d5 \ubc25\uc740 \uc870\uc808<\/td>\n<\/tr>\n
\uce58\ud0a8<\/td>\n\uac00\ub2a5\ud558\uba74 \uad6c\uc6b4 \uce58\ud0a8, \uc591\uc740 \uc808\ubc18 \uc774\ud558<\/td>\n<\/tr>\n
\ubd84\uc2dd<\/td>\n\ub2e4\uc774\uc5b4\ud2b8 \uc911\uc5d0\ub294 \ube44\ucd94\ucc9c<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

5. \uac10\ub7c9 \uc9c4\ud589 \uccb4\ud06c \ubc29\ubc95<\/h1>\n\n\n\n\n\n\n\n\n\n
\uccb4\ud06c \ud56d\ubaa9<\/th>\n\ubc29\ubc95<\/th>\n<\/tr>\n<\/thead>\n
\uccb4\uc911<\/td>\n\uc8fc 2~3\ud68c, \uc544\uce68 \uacf5\ubcf5\uc5d0 \uce21\uc815<\/td>\n<\/tr>\n
\ud5c8\ub9ac\ub458\ub808<\/td>\n\uc8fc 1\ud68c \uce21\uc815<\/td>\n<\/tr>\n
\uc0ac\uc9c4<\/td>\n2\uc8fc\uc5d0 1\ud68c \uac19\uc740 \uc7a5\uc18c, \uac19\uc740 \uc870\uba85\uc5d0\uc11c \ucd2c\uc601<\/td>\n<\/tr>\n
\uc6b4\ub3d9 \uae30\ub85d<\/td>\n\ub77c\uc774\ub529 \uac70\ub9ac, \uc2ec\ubc15, \ud3c9\uade0\uc18d\ub3c4 \uae30\ub85d<\/td>\n<\/tr>\n
\uc2dd\ub2e8 \uae30\ub85d<\/td>\n\ud558\ub8e8 \ucd1d \uce7c\ub85c\ub9ac\uc640 \uac04\uc2dd \uc5ec\ubd80 \uccb4\ud06c<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

6. \ucd5c\uc885 \ud575\uc2ec \uc815\ub9ac<\/h1>\n\n\n\n\n\n\n\n\n\n\n\n\n
\ud575\uc2ec<\/th>\n\ub0b4\uc6a9<\/th>\n<\/tr>\n<\/thead>\n
\uc544\uce68<\/td>\n\uc5b5\uc9c0\ub85c \uba39\uc9c0 \uc54a\uc544\ub3c4 \ub428<\/td>\n<\/tr>\n
\uc810\uc2ec<\/td>\n\uc77c\ubc18\uc2dd \uac00\ub2a5, \ubc25\uc740 70%<\/td>\n<\/tr>\n
\uac04\uc2dd<\/td>\n\uc5c6\uc560\uae30\ubcf4\ub2e4 \ub300\uccb4\ud558\uae30<\/td>\n<\/tr>\n
\uc800\ub141<\/td>\n\ub2e8\ubc31\uc9c8 \uc911\uc2ec, \ud0c4\uc218\ud654\ubb3c \uc904\uc774\uae30<\/td>\n<\/tr>\n
\ub77c\uc774\ub529 \uc804<\/td>\n\ubc14\ub098\ub098, \uace0\uad6c\ub9c8 \ub4f1 \ud0c4\uc218\ud654\ubb3c \uc18c\ub7c9<\/td>\n<\/tr>\n
\ub77c\uc774\ub529 \ud6c4<\/td>\n\ub2e8\ubc31\uc9c8 + \ud0c4\uc218\ud654\ubb3c\ub85c \ud68c\ubcf5<\/td>\n<\/tr>\n
\uc57c\uc2dd<\/td>\n\uac00\ub2a5\ud558\uba74 \uc0dd\ub7b5, \ubc30\uace0\ud504\uba74 150kcal \uc774\ud558<\/td>\n<\/tr>\n
\ubaa9\ud45c<\/td>\n5~6\uac1c\uc6d4 \ub3d9\uc548 80kg \u2192 68kg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

\ud55c \uc904 \uacb0\ub860<\/h2>\n

80kg\uc5d0\uc11c 68kg\uae4c\uc9c0 \uac10\ub7c9\ud558\ub824\uba74 \uad76\ub294 \uc2dd\ub2e8\ubcf4\ub2e4, \uc810\uc2ec\uc740 \uc720\uc9c0\ud558\uace0 \uc800\ub141\uacfc \uac04\uc2dd\uc744 \uc870\uc808\ud558\ub294 \ubc29\uc2dd\uc774 \uac00\uc7a5 \ud604\uc2e4\uc801\uc785\ub2c8\ub2e4.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

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