{"id":3676,"date":"2024-07-12T05:10:19","date_gmt":"2024-07-12T05:10:19","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3676"},"modified":"2026-03-28T14:36:40","modified_gmt":"2026-03-28T14:36:40","slug":"mastering-flexible-dieting-the-ultimate-guide-to-iifym","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/\uc720\uc5f0\ud55c-\ub2e4\uc774\uc5b4\ud2b8-\ub9c8\uc2a4\ud130\ud558\uae30-iifym\uc758-\uad81\uadf9\uc801\uc778-\uac00\uc774\ub4dc\/","title":{"rendered":"\uc720\uc5f0\ud55c \ub2e4\uc774\uc5b4\ud2b8 \ub9c8\uc2a4\ud130\ud558\uae30: IIFYM \ucd5c\uc885 \uac00\uc774\ub4dc"},"content":{"rendered":"

IIFYM\uc774\ub77c\ub294 \ub2e4\uc774\uc5b4\ud2b8 \uacc4\ud68d\uc5d0 \ub300\ud574 \ub4e4\uc5b4\ubcf4\uc2e0 \uc801 \uc788\ub098\uc694?<\/span><\/p>\n

\ub9e4\ud06c\ub85c \uc601\uc591\uc18c \uacc4\uc0b0\ubc95\uc744 \uc544\uc2dc\ub098\uc694? \ub9e4\ud06c\ub85c \uc601\uc591\uc18c \ucd94\uc801\uc774 \uc5b4\ub824\uc6b0\uc2e0\uac00\uc694?<\/span><\/p>\n

 <\/p>\n

IIFYM\uc740 \uc0c8\ub85c \ub9cc\ub4e4\uc5b4\uc9c4 \ub2e4\uc774\uc5b4\ud2b8 \uacc4\ud68d\uc774 \uc544\ub2d9\ub2c8\ub2e4. \uc0ac\uc2e4, IIFYM\uc740 \ub9ce\uc740 \uc6b4\ub3d9 \uc560\ud638\uac00\ub4e4 \uc0ac\uc774\uc5d0\uc11c \ube60\ub974\uac8c \uc120\ud638\ub418\ub294 \ub2e4\uc774\uc5b4\ud2b8 \ubc29\uc2dd\uc73c\ub85c \uc790\ub9ac \uc7a1\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub807\ub2e4\uba74 \uc774 \ub2e4\uc774\uc5b4\ud2b8\ub294 \uc815\ud655\ud788 \ubb34\uc5c7\uc774\uba70, \uc65c \uc0ac\ub78c\ub4e4\uc774 \uc774\ud1a0\ub85d \uad00\uc2ec\uc744 \uac16\ub294 \uac78\uae4c\uc694? \uc774 \uae00\uc5d0\uc11c\ub294 IIFYM\uc744 \ucc98\uc74c \uc811\ud558\ub294 \ubd84\ub4e4\ub3c4 \uc27d\uac8c \uc774\ud574\ud560 \uc218 \uc788\ub3c4\ub85d \uc790\uc138\ud788 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.\u00a0\u00a0<\/span><\/p>\n

 <\/p>\n

IIFYM\uc774\ub780 \ubb34\uc5c7\uc77c\uae4c\uc694?<\/b><\/p>\n

 <\/p>\n

IIFYM\uc740 'If It Fits Your Macros(\ub9e4\ud06c\ub85c \uc601\uc591\uc18c \uae30\uc900\uc5d0 \ub9de\ub294 \uc74c\uc2dd\ub9cc \uc12d\ucde8\ud558\ub77c)'\uc758 \uc57d\uc790\uc785\ub2c8\ub2e4. IIFYM\uc740 \ud2b9\uc815 \uc74c\uc2dd\uc744 \ud1b5\ud574 \uc77c\uc77c \ub9e4\ud06c\ub85c \uc601\uc591\uc18c \ubaa9\ud45c\uce58\ub97c \ub2ec\uc131\ud558\ub294 \ub370 \ucd08\uc810\uc744 \ub9de\ucd94\ub294 \ub300\uc2e0, \ubb34\uc5c7\uc744 \uba39\ub4e0 \uc0c1\uad00\uc5c6\uc774 \uc77c\uc77c \ub9e4\ud06c\ub85c \uc601\uc591\uc18c \uc694\uad6c\ub7c9\uc744 \ucda9\uc871\ud558\ub3c4\ub85d \uc124\uacc4\ub41c \uc720\uc5f0\ud55c \uc2dd\ub2e8 \uacc4\ud68d\uc785\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

IIFYM\uc744 \uc774\uc6a9\ud558\uba74 \ud2b9\uc815 \uc2dd\ub2e8\uc5d0 \uc801\ud569\ud558\ub2e4\uace0 \uc5ec\uaca8\uc9c0\ub294 \uc74c\uc2dd\uc774 \uc544\ub2cc, \uc790\uc2e0\uc774 \uc88b\uc544\ud558\ub294 \uc74c\uc2dd\uc744 \ub9c8\uc74c\uaecf \uba39\uc744 \uc218 \uc788\ub3c4\ub85d \uc5c4\uaca9\ud55c \uc601\uc591 \uacc4\ud68d\uc744 \ub530\ub97c \ud544\uc694\uac00 \uc5c6\uc2b5\ub2c8\ub2e4. IIFYM\uc740 \uc138 \uac00\uc9c0 \uc8fc\uc694 \uc9c0\uce68\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\ub9e4\uc77c \ud544\uc694\ud55c \uc601\uc591\uc18c \uc12d\ucde8\ub7c9\uc744 \uacc4\ud68d\ud558\ub294 \uac83\uc740 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\uc12d\ucde8\ud558\ub294 \uc74c\uc2dd\uc744 \uc81c\ub300\ub85c \uae30\ub85d\ud558\ub294 \uac83\uc740 \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

\uba39\uc744 \uc218 \uc788\ub294 \uc74c\uc2dd\uc758 \uc885\ub958\uc5d0\ub294 \uc81c\ud55c\uc774 \uc5c6\uc2b5\ub2c8\ub2e4. \ub2e4\ub9cc \ud558\ub8e8 \uad8c\uc7a5 \uc12d\ucde8\ub7c9\uc744 \ucd08\uacfc\ud558\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud574\uc57c \ud569\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

\uc608\ub97c \ub4e4\uc5b4 \uc624\ub298 \uc12d\ucde8\ud574\uc57c \ud560 \ucd1d \uc601\uc591\uc18c(\ud0c4\uc218\ud654\ubb3c, \ub2e8\ubc31\uc9c8, \ub2e8\ubc31\uc9c8)\uac00 2,500g\uc774\uace0, \uadf8\uc911 \uac74\uac15\ud55c \uc9c0\ubc29\uc774 400g, \ud0c4\uc218\ud654\ubb3c\uc774 1,200g, \ub2e8\ubc31\uc9c8\uc774 900g\uc774\ub77c\uace0 \uac00\uc815\ud574 \ubd05\uc2dc\ub2e4. \uc774 \uacbd\uc6b0 \uc624\ub298 \uc12d\ucde8\ud574\uc57c \ud560 \ucd1d \uc601\uc591\uc18c(\ud0c4\uc218\ud654\ubb3c, \ub2e8\ubc31\uc9c8, \ub2e8\ubc31\uc9c8)\uac00 2,500g\uc744 \ub118\uc9c0 \uc54a\ub294 \ud55c, \uc6d0\ud558\ub294 \uc74c\uc2dd\uc744 \ubb34\uc5c7\uc774\ub4e0 \uba39\uc5b4\ub3c4 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

\"\"<\/p>\n

 <\/p>\n

\uc77c\uc77c \uc601\uc591\uc18c \uae30\uc900\uce58 \uacc4\uc0b0 \ubc29\ubc95<\/b><\/p>\n

\u00a0<\/span><\/p>\n

\uc77c\uc77c \uc601\uc591\uc18c \uc12d\ucde8\ub7c9\uc744 \uacc4\uc0b0\ud558\ub824\uba74 \uba3c\uc800 \uc77c\uc77c \ucd1d \uc5d0\ub108\uc9c0 \uc18c\ube44\ub7c9(TDEE)\uc744 \uc54c\uc544\uc57c \ud569\ub2c8\ub2e4. TDEE\ub294 \ud604\uc7ac \uccb4\uc911\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ud544\uc694\ud55c \ucd1d \uce7c\ub85c\ub9ac \uc591\uc785\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

TDEE \uacc4\uc0b0 \uc2dc\uc5d0\ub294 \uae30\ucd08\ub300\uc0ac\ub7c9(BMR)\uacfc \ud604\uc7ac \ud65c\ub3d9 \uc218\uc900, \uc989 \uc2ec\uc7a5 \ubc15\ub3d9, \ud638\ud761, \uc18c\ud654\uc640 \uac19\uc740 \uc815\uc0c1\uc801\uc778 \uc2e0\uccb4 \uae30\ub2a5\uc740 \ubb3c\ub860 \uc77c\uc0c1\uc801\uc778 \uc6c0\uc9c1\uc784\uacfc \uc6b4\ub3d9\uacfc \uac19\uc740 \uc2e0\uccb4 \ud65c\ub3d9\uae4c\uc9c0 \ubaa8\ub450 \uc911\uc694\ud55c \uace0\ub824 \uc694\uc18c\uc785\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\uccb4\uc911 \uac10\ub7c9\uc774 \ubaa9\ud45c\ub77c\uba74, \ud558\ub8e8 \ucd1d \uc5d0\ub108\uc9c0 \uc18c\ube44\ub7c9(TDEE)\ubcf4\ub2e4 \uc801\uc740 \uc591\uc758 \uc74c\uc2dd\uc744 \uc12d\ucde8\ud558\ub294 \uce7c\ub85c\ub9ac \ubd80\uc871 \uc2dd\ub2e8\uc744 \uc720\uc9c0\ud558\uba74 \ub429\ub2c8\ub2e4. \ubc18\ub300\ub85c, \uadfc\uc721\ub7c9 \uc99d\uac00\uac00 \ubaa9\ud45c\ub77c\uba74, TDEE\ubcf4\ub2e4 \ub9ce\uc740 \uc591\uc758 \uc74c\uc2dd\uc744 \uc12d\ucde8\ud558\ub294 \uce7c\ub85c\ub9ac \uacfc\uc789 \uc2dd\ub2e8\uc744 \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4. \ud604\uc7ac \uccb4\uc911\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc774 \ubaa9\ud45c\ub77c\uba74, TDEE\uc640 \uce7c\ub85c\ub9ac \uc12d\ucde8\ub7c9\uc744 \ube44\uc2b7\ud558\uac8c \uc720\uc9c0\ud558\uba74 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

\uac01\uc790\uc758 \ub9e4\ud06c\ub85c \uc601\uc591\uc18c \uc12d\ucde8\ub7c9\uc744 \uacc4\uc0b0\ud558\ub824\uba74 \uc544\ub798 \uacc4\ud68d\uc744 \ub530\ub974\uc138\uc694.<\/span><\/p>\n

 <\/p>\n

\ub2e8\ubc31\uc9c8\uc758 \uacbd\uc6b0:<\/span><\/p>\n

\uccb4\uc911 1\ud30c\uc6b4\ub4dc\ub2f9 0.8~1.2g\uc758 \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud574\uc57c \ud569\ub2c8\ub2e4. \ub2e8\ubc31\uc9c8\uc740 \uadfc\uc721\uc758 \ube60\ub978 \ud68c\ubcf5\uacfc \uc131\uc7a5\uc744 \ucd09\uc9c4\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

\uac74\uac15\ud55c \uc9c0\ubc29\uc744 \uc704\ud574:<\/span><\/p>\n

\uc9c0\ubc29 \uc12d\ucde8\ub7c9\uc740 \ucd1d \uce7c\ub85c\ub9ac \uc12d\ucde8\ub7c9\uc758 20~351g\uc744 \ub118\uc9c0 \uc54a\uc544\uc57c \ud569\ub2c8\ub2e4. \uac74\uac15\ud55c \uc9c0\ubc29\uc740 \uccb4\ub0b4 \ud638\ub974\ubaac \uc0dd\uc131\uc744 \ub3c4\uc640 \uc804\ubc18\uc801\uc778 \uac74\uac15 \uc99d\uc9c4\uc5d0 \uae30\uc5ec\ud569\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\ud0c4\uc218\ud654\ubb3c\uc758 \uacbd\uc6b0:<\/span><\/p>\n

\ub098\uba38\uc9c0 \uce7c\ub85c\ub9ac\ub294 \ud0c4\uc218\ud654\ubb3c\ub85c \ucc44\uc6cc\uc57c \ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \ub0b4\ub0b4 \uc9c0\uc18d\uc801\uc778 \uc5d0\ub108\uc9c0\ub97c \uc5bb\uace0 \uc2f6\ub2e4\uba74 \ud0c4\uc218\ud654\ubb3c \uc12d\ucde8\ub7c9\uc744 \uc2e0\uc911\ud558\uac8c \uace0\ub824\ud574\uc57c \ud569\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\ub2f9\uc2e0\uc758 \uc77c\uc77c \uc5d0\ub108\uc9c0 \uc18c\ube44\ub7c9(TDEE)\uc774 \uc57d 2,500\uce7c\ub85c\ub9ac\uc774\uace0, \ud604\uc7ac \uccb4\uc911\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc774 \ubcf4\ub514\ube4c\ub529 \ubaa9\ud45c\ub77c\uace0 \uac00\uc815\ud574 \ubcf4\uc138\uc694. \uc544\ub798 \uc608\uc2dc\ub97c \ud1b5\ud574 \ub2f9\uc2e0\uc758 \uce7c\ub85c\ub9ac \uc12d\ucde8\ub7c9\uc744 \ub354 \uc798 \uc774\ud574\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

\ub2e8\ubc31\uc9c8:<\/b><\/p>\n

\uccb4\uc911\uc774 150\ud30c\uc6b4\ub4dc(\uc57d 68kg)\uc778 \uacbd\uc6b0, 1\ud30c\uc6b4\ub4dc(\uc57d 45kg)\ub2f9 1g\uc740 \ub2e8\ubc31\uc9c8 150g \ub610\ub294 600\uce7c\ub85c\ub9ac\uc5d0 \ud574\ub2f9\ud569\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\uc9c0\ubc29:<\/b><\/p>\n

2,500\uce7c\ub85c\ub9ac \uc911 25%\ub97c \uc12d\ucde8\ud558\uba74 625\uce7c\ub85c\ub9ac\ub97c \uc5bb\uac8c \ub429\ub2c8\ub2e4. 625\uce7c\ub85c\ub9ac\ub97c 9\ub85c \ub098\ub204\uba74 \ub300\ub7b5 70g\uc758 \uc9c0\ubc29\uc774 \ub098\uc635\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

\ud0c4\uc218\ud654\ubb3c:<\/b><\/p>\n

\ub0a8\uc740 \uce7c\ub85c\ub9ac\ub97c \uacc4\uc0b0\ud558\ub824\uba74, 2,500\uce7c\ub85c\ub9ac\uc758 \uc77c\uc77c \uc5d0\ub108\uc9c0 \uc18c\ube44\ub7c9(TDEE)\uc5d0\uc11c \ub2e8\ubc31\uc9c8 600\uce7c\ub85c\ub9ac\uc640 \uc9c0\ubc29 625\uce7c\ub85c\ub9ac\ub97c \ube7c\uc11c 1,275\uce7c\ub85c\ub9ac\ub97c \uc5bb\uc2b5\ub2c8\ub2e4. 1,275\uce7c\ub85c\ub9ac\ub97c 4\ub85c \ub098\ub204\uba74 \uc57d 320g\uc758 \ud0c4\uc218\ud654\ubb3c\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

\ub9e4\ud06c\ub85c \uc601\uc591\uc18c \uc12d\ucde8\ub7c9\uc744 \ucd94\uc801\ud558\ub824\uba74 "Lose It", "Cronometer", "MyFitnessPal"\uacfc \uac19\uc740 \uc778\uae30 \uc788\ub294 \ucd94\uc801 \uc571\uc744 \ud65c\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub610\ud55c \uc74c\uc2dd \uc800\uc6b8\uc744 \uc0ac\uc6a9\ud558\uba74 \uac01 \ub9e4\ud06c\ub85c \uc601\uc591\uc18c \ubaa9\ud45c\ub7c9\uc744 \ub9de\ucd94\uae30 \uc704\ud574 \uc801\uc808\ud55c \uc591\uc758 \uc74c\uc2dd\uc744 \uc12d\ucde8\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\uc2dd\ud488\uc744 \uad6c\ub9e4\ud560 \ub54c\ub294 \uc601\uc591 \uc131\ubd84\ud45c\ub97c \uaf3c\uaf3c\ud788 \uc77d\uc5b4 \uc5b4\ub5a4 \uc81c\ud488\uc744 \uad6c\ub9e4\ud558\ub294\uc9c0 \ud655\uc778\ud558\uc138\uc694. \ub610\ud55c, \ubaa9\ud45c \uc601\uc591\uc18c \uc12d\ucde8\ub7c9\uc744 \ub2ec\uc131\ud558\uae30 \uc704\ud574 \uafb8\uc900\ud788 \uc74c\uc2dd \uc12d\ucde8\ub7c9\uc744 \uae30\ub85d\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\ubd88\uaddc\uce59\uc801\uc774\uac70\ub098 \ubd80\uc2e4\ud55c \uc2dd\ub2e8 \uad00\ub9ac\ub294 \uc6b4\ub3d9 \uc131\uacfc \ud5a5\uc0c1\uc744 \uc800\ud574\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc8fc\uae30\uc801\uc73c\ub85c \uc790\uc2e0\uc758 \uc6b4\ub3d9 \uc9c4\ud589 \uc0c1\ud669\uc744 \uac80\ud1a0\ud558\uace0, \ubaa9\ud45c \ub2ec\uc131\uc744 \uc704\ud574 \ud544\uc694\ud55c \uacbd\uc6b0 \ub9e4\ud06c\ub85c \uc601\uc591\uc18c \uc12d\ucde8\ub7c9\uc744 \uc870\uc815\ud558\uc138\uc694.<\/span><\/p>\n

\"\"<\/p>\n

IIFYM \uc2dd\ub2e8\uc758 \uc774\uc810\u00a0<\/b><\/p>\n

 <\/p>\n

IIFYM\uc740 \uc9c0\uc18d \uac00\ub2a5\ud55c \ubc29\uc2dd\uc785\ub2c8\ub2e4.<\/b><\/p>\n

 <\/p>\n

IIFYM\uc740 \uc5b4\ub5a4 \uc74c\uc2dd\uc744 \uba39\uc744\uc9c0 \uc2a4\uc2a4\ub85c \uacb0\uc815\ud560 \uc218 \uc788\ub294 \ub2e4\uc774\uc5b4\ud2b8 \uacc4\ud68d\uc73c\ub85c, \uc74c\uc2dd \uc120\ud0dd\uc5d0 \uc81c\uc57d\uc774 \uc5c6\uace0 \uc720\uc5f0\ud558\uae30 \ub54c\ubb38\uc5d0 \uc9c0\uc18d \uac00\ub2a5\ud569\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

IIFYM\uc740 \uac1c\uc778 \ub9de\ucda4\ud615\uc73c\ub85c \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/b><\/p>\n

 <\/p>\n

IIFYM \uc2dd\ub2e8\uc758 \uc720\uc5f0\uc131\uc740 \uac1c\uc778\uc758 \uc74c\uc2dd \uc120\ud638\ub3c4\uc5d0 \ub9de\ucdb0 \uc644\ubcbd\ud558\uac8c \ub9de\ucda4\ud654\ub41c \uc2dd\ub2e8\uc744 \uad6c\uc131\ud560 \uc218 \uc788\ub3c4\ub85d \ubcf4\uc7a5\ud569\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

IIFYM\uc740 \uc808\uc81c\ub97c \uc7a5\ub824\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/b><\/p>\n

 <\/p>\n

\ubaa9\ud45c \uce7c\ub85c\ub9ac \uc12d\ucde8\ub7c9\uc744 \uc720\uc9c0\ud558\uba74 \uc88b\uc544\ud558\ub294 \uc74c\uc2dd\uc744 \uba39\uc73c\uba74\uc11c\ub3c4 \uce7c\ub85c\ub9ac \uc81c\ud55c \ub0b4\uc5d0\uc11c \uacfc\uc2dd\uc774\ub098 \ud3ed\uc2dd\uc744 \uc608\ubc29\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

IIFYM\uc740 \uc62c\ubc14\ub978 \uc601\uc591 \uc12d\ucde8\ub97c \uc7a5\ub824\ud569\ub2c8\ub2e4.<\/b><\/p>\n

 <\/p>\n

\ubaa9\ud45c \uc601\uc591\uc18c \uc12d\ucde8\ub7c9\uc744 \ucda9\uc871\ud558\uba74, \ud2b9\ud788 \uac00\uacf5\ub418\uc9c0 \uc54a\uc740 \uae68\ub057\ud55c \uac74\uac15\uc2dd\ud488\uc744 \uc8fc\ub85c \uc12d\ucde8\ud560 \uacbd\uc6b0, \uac74\uac15\uc5d0 \ud544\uc694\ud55c \uc801\uc808\ud55c \uc601\uc591\uc744 \ubab8\uc5d0 \uacf5\uae09\ud560 \uac00\ub2a5\uc131\uc774 \ub192\uc544\uc9d1\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

IIFYM \ub2e4\uc774\uc5b4\ud2b8 \uacc4\ud68d \ud301<\/b>\u00a0<\/span><\/p>\n

 <\/p>\n

\uc74c\uc2dd \ubaa9\ub85d\uc744 \uc900\ube44\ud558\uc138\uc694<\/b><\/p>\n

 <\/p>\n

\uc131\uacf5\uc801\uc778 IIFYM \ub2e4\uc774\uc5b4\ud2b8\ub97c \uc704\ud574\uc11c\ub294 \ub9e4\uc77c \uc2dd\ub2e8\uc5d0 \ud3ec\ud568\ud560 \uc74c\uc2dd \ubaa9\ub85d\uc744 \uc900\ube44\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ub2e4\uc774\uc5b4\ud2b8\ub97c \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \uc74c\uc2dd \ubaa9\ub85d\uc744 \uc791\uc131\ud558\uba74 \ud558\ub8e8\uc5d0 \ud544\uc694\ud55c \uce7c\ub85c\ub9ac \uc12d\ucde8\ub7c9\uc744 \ucda9\uc871\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub294 \uc74c\uc2dd\uc744 \ud30c\uc545\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\uc74c\uc2dd \ubaa9\ub85d\uc744 \ub2e4\uc591\ud558\uac8c \uad6c\uc131\ud558\uc138\uc694<\/b><\/p>\n

 <\/p>\n

IIFYM(If It Fits Your Macros)\uc740 \uc6d0\ud558\ub294 \uc74c\uc2dd\uc744 \uac70\uc758 \ub2e4 \uba39\uc744 \uc218 \uc788\ub3c4\ub85d \ud5c8\uc6a9\ud558\ubbc0\ub85c, \uc2dd\ub2e8\uc744 \ub2e4\uc591\ud558\uac8c \uad6c\uc131\ud558\uc5ec \ud765\ubbf8\ub97c \ub354\ud574 \ubcf4\uc138\uc694. \uac74\uac15\ud55c \uc74c\uc2dd\uc744 \uc8fc \uba54\ub274\ub85c \ud558\ub294 \uac83\uc774 \uc88b\uc9c0\ub9cc, \uac04\uc2dd\uc744 \ud1b5\ud574 \uc2dd\ub2e8\uc5d0 \uc7ac\ubbf8\ub97c \ub354\ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\uc218\ubd84 \uc12d\ucde8\ub97c \ucd5c\uc6b0\uc120\uc73c\ub85c \ud558\uc138\uc694<\/b><\/p>\n

 <\/p>\n

\ud0c8\uc218 \uc99d\uc0c1\uc740 \uc218\ub9ce\uc740 \uac74\uac15 \ubb38\uc81c\ub97c \uc57c\uae30\ud560 \uc218 \uc788\uc73c\ubbc0\ub85c \uc808\ub300 \uac00\ubccd\uac8c \uc5ec\uaca8\uc11c\ub294 \uc548 \ub429\ub2c8\ub2e4. \ub530\ub77c\uc11c \uc2e0\uc9c4\ub300\uc0ac, \uc18c\ud654 \uae30\ub2a5 \ubc0f \uc815\uc2e0 \uae30\ub2a5\uc744 \uc704\ud574 \ub9e4\uc77c \ucda9\ubd84\ud55c \uc591\uc758 \ubb3c\uc744 \ub9c8\uc154 \uc218\ubd84 \uc12d\ucde8\ub97c \ucd5c\uc6b0\uc120\uc73c\ub85c \uc0dd\uac01\ud574\uc57c \ud569\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

\uc790\uc2e0\uc758 \uc9c4\ucc99 \uc0c1\ud669\uc744 \ud56d\uc0c1 \uc5fc\ub450\uc5d0 \ub450\uc138\uc694<\/b><\/p>\n

 <\/p>\n

\uc790\uc2e0\uc758 \ubc1c\uc804\uc774 \ubaa9\ud45c \ub2ec\uc131\uc758 \uc6d0\ub3d9\ub825\uc774 \ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uccb4\uc911, \uc2e0\uccb4 \uce58\uc218, \uc804\ubc18\uc801\uc778 \ub9c8\uc74c\uac00\uc9d0 \ub4f1\uc5d0 \ub300\ud55c \uc815\ubcf4\uac00 \ubd80\uc871\ud558\ub2e4\uba74, \uc790\uc2e0\uc774 \uc81c\ub300\ub85c \ubc1c\uc804\ud558\uace0 \uc788\ub294\uc9c0 \uc544\ub2cc\uc9c0 \ud310\ub2e8\ud558\uae30 \uc5b4\ub824\uc6b8 \uac83\uc785\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

\uadf8\ub7ec\ubbc0\ub85c, \ud504\ub85c\uadf8\ub7a8 \uc9c4\ud589 \uc0c1\ud669\uc744 \uc0ac\uc9c4\uc73c\ub85c \uae30\ub85d\ud558\uc5ec \uc5bc\ub9c8\ub098 \ubc1c\uc804\ud588\ub294\uc9c0 \ubcf4\uc5ec\uc8fc\uc138\uc694.<\/span><\/p>\n

 <\/p>\n

\uc778\ub0b4\uc2ec\uc744 \uac00\uc9c0\uc138\uc694\u00a0<\/b><\/p>\n

 <\/p>\n

\uc6d0\ud558\ub294 \uacb0\uacfc\ub97c \uc5bb\uc73c\ub824\uba74 \uc2dc\uac04\uc774 \uac78\ub9b4 \uc218\ub3c4 \uc788\uace0 \uac78\ub9ac\uc9c0 \uc54a\uc744 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \ub530\ub77c\uc11c IIFYM \ub2e4\uc774\uc5b4\ud2b8\ub97c \uc2dc\uc791\ud560 \ub54c\ub294 \ucd5c\ub300\ud55c \uc778\ub0b4\uc2ec\uc744 \uac00\uc9c0\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\uacb0\ub860<\/b><\/p>\n

 <\/p>\n

IIFYM(If It Fits Your Macros) \uacc4\ud68d\uc744 \uc138\uc6b0\uba74 \uc6d0\ud558\ub294 \ubcf4\ub514\ube4c\ub529 \ubaa9\ud45c\ub97c \ub2ec\uc131\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc IIFYM\uc5d0\uc11c\ub294 \uc6d0\ud558\ub294 \uc74c\uc2dd\uc744 \uc790\uc720\ub86d\uac8c \uc120\ud0dd\ud560 \uc218 \uc788\ub2e4\ub294 \uc810\uc744 \uace0\ub824\ud558\uc5ec, \uce7c\ub85c\ub9ac \uc12d\ucde8\ub7c9\ubfd0 \uc544\ub2c8\ub77c \ud0c4\uc218\ud654\ubb3c, \ub2e8\ubc31\uc9c8, \uc9c0\ubc29 \uc12d\ucde8\ub7c9\uc744 \uc81c\ub300\ub85c \uad00\ub9ac\ud558\ub294 \ubc29\ubc95\uc744 \ubc30\uc6b0\uba74 \uc131\uacf5 \ud655\ub960\uc744 \ub354\uc6b1 \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\uac00\uacf5\uc2dd\ud488\uc740 \uc6b4\ub3d9 \ub2a5\ub825 \ud5a5\uc0c1\uacfc \uc804\ubc18\uc801\uc778 \uac74\uac15\uc744 \uc2ec\uac01\ud558\uac8c \uc800\ud574\ud560 \uc218 \uc788\uc73c\ubbc0\ub85c, \uac00\uacf5\ub418\uc9c0 \uc54a\uc740 \uac74\uac15\ud55c \uc74c\uc2dd\uc744 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \ud56d\uc0c1 \ub354 \uc88b\uc2b5\ub2c8\ub2e4. \ub9c8\uc9c0\ub9c9\uc73c\ub85c, \uc5ec\ub7ec\ubd84\uc758 \uc758\uacac\uc744 \ub4e3\uace0 \uc2f6\uc73c\ub2c8 \uc5b8\uc81c\ub4e0\uc9c0 \uba54\uc2dc\uc9c0\ub97c \ubcf4\ub0b4\uc8fc\uc138\uc694. <\/span>\uc5ec\uae30<\/span><\/a> \uc6d0\ud558\uc2dc\ub294 \uc2dd\ub2e8 \uacc4\ud68d\uc5d0 \ub300\ud574 \ubb38\uc758\ud574 \uc8fc\uc138\uc694. \uc800\ud76c \uc804\ubb38\uac00\ub4e4\uc774 \ubaa8\ub4e0 \ubb38\uc758\uc0ac\ud56d\uacfc \uc758\uacac\uc5d0 \uc2e0\uc18d\ud558\uac8c \ub2f5\ubcc0\ud574 \ub4dc\ub9ac\uaca0\uc2b5\ub2c8\ub2e4.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

IIFYM\uc774\ub77c\ub294 \ub2e4\uc774\uc5b4\ud2b8 \uacc4\ud68d\uc5d0 \ub300\ud574 \ub4e4\uc5b4\ubcf4\uc168\ub098\uc694? \ub9e4\ud06c\ub85c \uc601\uc591\uc18c \uacc4\uc0b0\ubc95\uc744 \uc54c\uace0 \uacc4\uc2e0\uac00\uc694? \ub9e4\ud06c\ub85c \uc601\uc591\uc18c \uad00\ub9ac\uac00 \uc5b4\ub835\ub2e4\uace0 \ub290\ub07c\uc2dc\ub098\uc694? IIFYM\uc740 \uc0c8\ub85c \ub9cc\ub4e4\uc5b4\uc9c4 \ub2e4\uc774\uc5b4\ud2b8 \uacc4\ud68d\uc774 \uc544\ub2d9\ub2c8\ub2e4. \uc0ac\uc2e4, IIFYM\uc740 \ub9ce\uc740 \ud5ec\uc2a4 \ud2b8\ub808\uc774\ub108\ub4e4\uc774 \uc120\ud638\ud558\ub294 \ub2e4\uc774\uc5b4\ud2b8 \ubc29\uc2dd\uc73c\ub85c \ube60\ub974\uac8c \uc790\ub9ac \uc7a1\uace0 \uc788\uc2b5\ub2c8\ub2e4. [\u2026] \ub354<\/a><\/p>","protected":false},"author":3,"featured_media":3705,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":{"0":"post-3676","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition"},"yoast_head":"\nMastering Flexible Dieting: The Ultimate Guide to IIFYM - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Discover 'Mastering Flexible Dieting: The Ultimate Guide to IIFYM' and learn to balance enjoyment and nutrition.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/ko\/\uc720\uc5f0\ud55c-\ub2e4\uc774\uc5b4\ud2b8-\ub9c8\uc2a4\ud130\ud558\uae30-iifym\uc758-\uad81\uadf9\uc801\uc778-\uac00\uc774\ub4dc\/\" \/>\n<meta property=\"og:locale\" content=\"ko_KR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mastering Flexible Dieting: The Ultimate Guide to IIFYM - 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