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    스팸글 안녕하노 게이들아. 일베에 전념한 가운데 게이들의 존체 더욱 건승하길 앙축한다이기  오늘은 내가 다이어트했던, 그리고 아직도 하고있는 방법에 대해 좀 써볼려고한다이기.이짤은 내가 120킬로일때의 사진이다기억하고 있는게이가 있는지 모르겠지만 올해초에 로드호그 코스프레로 일벤져스의 반열에 올랐었던 그 사진이다이기.   아직은 노무나도 더러운 몸이지만 현재 80킬로의 몸이다이기. 가슴이 되기엔 지방이 뒤룩거리는 젖탱이지만 시노자키아이 뺨치던 120킬로때의 젖탱이에 비하면 많이 작아졌다이기.. 6월달에 시작해서, 현재 12월, 6개월간 40킬로를 감량했다이기  아직 다이어트 완전히 성공한건아니다이기. 내목표는 70킬로가 되는거다이기. 그때까지 꾹참고 계속 살뺄거다ㅜ  각설하고, 내가 어떻게 다이어트를 했는지,하고있는지 써보도록할게  일단 살빼는 공식은 단 한가지다《처먹은칼로리<<기초대사량+활동대사량》즉 쉽게말해 적게 처먹고 많이 움직이면 된다는거다.  그렇게 하면 골격근량이든 체지방이든 일단 빠진다.   사람이 체지방1킬로를 감량할려면 9천칼로리가 소모되어야한다. (지방1그램=9칼로리) 반대로 1킬로가 찌려면 9천칼로리의 잉여가 있어야된다.Q.에? 게이야 나는 추석지나고 오면 5킬로 쪄있던데 그럼 난 45000칼로리나 처먹은거노?A.아니다이기. 음식을 먹으면 소화가 되지않은 음식의 무게와 나트륨때문에 부종이 생겨서 몸이 부어서 그런거다이기. 5킬로가 늘엇다고 체지방5킬로가 늘어난건 아니다이기.  위의 저공식은 진리이고 틀릴수가 없다. 자신의 운동목적에 맞게 식단과 운동 방법을 달리하면 된다이기.  그럼 내가 했던 방법을 소개할게나는 몸에있는 근육의 손실을 최소화하면서 체지방만 빼려는 목적을 가지고 운동했다. (근육량을 증가시키면서 체지방을 빼는건 불가능하다이기. 단, 스테로이드꼽으면 가능함) 고로 식단과 운동방법또한 그에 맞게했다. 여기서는 1.운동방법과 2.식단 으로 나누어서 적을게.1.운동방법난 헬스장에 가서 운동했다이기. 피티이런건 안받고 턱걸이 푸시업등 맨몸운동위주로 하고 웨이트는 그 운동에 필요한 근육들을 단련해주는것을 했다. 120키로 나가는 개핵파오후때도 예전부터 턱걸이랑 푸시업은 꾸준히 하고있어서, 다이어트 시작할때 턱걸이2ㅡ3개, 푸시업 20개정도는 했다이기. 현재는 몸이좀 가벼워져서 와이드그립풀업도 무반동10ㅡ12개정도하고 푸시업은 40개정도한다이기내가 하고있는 분할법은 3분할이다이기. 월ㅡ등,이두(당기는 근육운동)등ㅡ와이드그립풀업,랫풀다운,루마니안데드리프트 등 이두ㅡ바벨컬, 덤벨컬 등화ㅡ가슴,어깨,삼두(미는 근육운동)가슴ㅡ중량푸시업, 다리올리고 푸시업, 벤치프레스 등어깨ㅡ밀리터리프레스, 덤벨솔더프레스, 프레스머신 등삼두ㅡ 라잉트라이셉스익스텐션, 케이블푸시다운 등수ㅡ하체스쿼트, 레그프레스, 레그익스텐션 등똑같이목금토 무현반복유산소는 매일 런닝머신이던 동네를 걷던 1시간반에서 두시간씩 걸었다. 뛰는건 파오후라 힘들고ㅜ2.식단사실 체중감량에는 운동보다 더 중요한건 식단이다. 아무리 쳐뛰어도 1천칼로리를 소모하긴 어렵다. 그러나 편의점가서 도시락 삼각김밥 콜라 먹고나면 1천칼로리가 넘는다.. 처먹어서 1천칼로리채우기는 머중이가 빨갱이짓하는거보다 쉽다이기. 이래서 살뺄때는 안처먹는게 중요하다이기..  이건 내 평소식단이다이기. 닭가슴살3조각, 양배추, 토마토, 브로컬리, 아몬드. 사진에는 안나왔지만 탄수화물로는 바나나또는 감자먹는다이기. 저 빨간물은 엑스텐드BCAA인데 0칼로리에 달고 맛있는 수박맛 아미노산보충제다이기. 저래 한끼먹으면 약 600칼로리쯤 된다이기. 이렇게 하루 두끼또는 세끼 먹는다 보면된다이기. 휴학하고 놀고먹는 백수라서 가능한 부분이다이기..  단백질을 얼마나 섭취해야하는지 궁금한게이들이 있을텐데 단백질은 자기몸무게×2g 정도 맞춰서 먹으면된다이기. 예를 들어 체중이 100킬로이면 200그램 먹으면 된다는거다.  그리고 최소한 2주에 한번은 치팅데이라고 자기가 먹고싶은 음식을 먹어줬다. 단, 2500칼로리 미만으로 먹고, 그날도 유산소운동은 꼭 빠지지않고했다이기.  지금도 노무노무 배가고프다이기. 그러나 야식의 기쁨은 잠시지만 살이빠진 기쁨은 길다는걸 되새기면서 참고 또 참는다이기.  아직은 비루한몸이고 하지만 꼭 다이어트성공해서 멋진 몸 갖고싶다이기.  우리게이들도 열심히운동해서 건강찾고 발기찬나날 보내자이기[출처] [다이어트저장소]120kg에서 80kg까지뺀 썰, 다이어트방법.jpgtxt[링크] http://www.ilbe.com/10221050438
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  • 2017-12-22 17:01:28 0점 댓글 수정 댓글 삭제

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    젊었을 때는 인생(人生)이 무척 긴 것으로 생각하나,
    늙은 뒤에는 살아온 젊은 날이 얼마나 짧았던가를 깨닫는다.

    젊음은 두 번 다시 오지 아니하며 세월(歲月)은 그대를 기다려주지 아니한다.

    빈손으로 왔다가 빈손으로 가는 인생(人生). 자고이래(自古以來)로 모은 재물(財物)을 지니고 저승까지 간 사람은 한 사람도 없다.

    삼계(三界)의 윤회(輪廻)하는 고통(苦痛) 바다의 대죄인(大罪人)은 보잘 것 없는 이 몸뚱이.

    다만 먹고 입는 세상사(世上事)에 항상 분주(奔走)하여 구원(救援)을 찾지 않네.

    그대여! 일체(一切) 세간사(世間事) 모든 애착(愛着)을 놓으라.

    세상일 즐거워 한가롭더니 고운 얼굴 남 몰래 주름 잡혔네.

    서산(西山)에 해 지기를 기다리느냐? 인생(人生)이 꿈같음을 깨달았느냐?

    하룻밤 꿈 하나로 어찌 하늘에 이르리요?

    몸이 있다하지만 그것은 오래지 않아 허물어지고 정신(精神)이 떠나 모두 흙으로 돌아가리니 잠깐 머무는 것. 무엇을 탐(貪)하랴?

    오늘은 오직 한 번뿐이요 다시는 오지 않으리니 우리 인생(人生)도 마찬가지가 아닌가?

    이 몸이 늙고 병들어 떠나기 전(前)에 오늘을 보람 있게 살자.

    사람은 남의 잘잘못을 비판(批判)하는 데는 무척 총명(聰明)하지만 자기비판(自己批判)에 있어서는 어둡기 마련인 것. 남의 잘못은 꾸짖고 자기의 잘못은 너그럽게 용서(容恕)한다.

    세상(世上)에서 가장 불행(不幸)한 사람은 마음의 죄(罪)를 지은 사람이다.
    죄인(罪人)은 현세(現世)에서 고통(苦痛)받고 내세(來世)에서도 고통(苦痛) 받나니 죄(罪)를 멀리하라.

    죄(罪)가 없으면 벌(罰)도 없음이오. 시간(時間)이란 누구에게나 똑같이 부여(附與)되는 것. 느끼기에 따라 길고 짧은 차이(差異)가 있나니 즐거운 시간은 천년(千年)도 짧을 것이며 괴로운 시간은 하루도 천년(千年)같은 것.

    그러므로, 시간이 짧게 느껴지는 사람은 오히려 행복(幸福)한 것. 시간이 길게 느껴지는 사람이 어찌 행복(幸福)하다 하리요?

    wit.co.kr : 웃음으로 여는 하루, 웃음으로 여는 세상 : wit.co.kr
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  • 2018-01-16 23:11:11 0점 댓글 수정 댓글 삭제

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