{"id":3788,"date":"2024-10-22T17:36:59","date_gmt":"2024-10-22T17:36:59","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3788"},"modified":"2024-11-15T11:22:11","modified_gmt":"2024-11-15T11:22:11","slug":"how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/\uadfc\uc721\ub7c9-\ub298\ub9ac\uae30-\ub2e4\uc774\uc5b4\ud2b8-\uacc4\ud68d-\ubc29\ubc95-\uadfc\uc721\ub7c9-\ub298\ub9ac\uae30-\ud575\/","title":{"rendered":"\uadfc\uc721\ub7c9 \ub2e4\uc774\uc5b4\ud2b8 \uacc4\ud68d \ubc29\ubc95: \ubc8c\ud06c\uc5c5\uc744 \uc704\ud55c \ud575\uc2ec \ud301"},"content":{"rendered":"<p>\uc624\ub298\ub0a0 \uc138\uc0c1\uc5d0\uc11c \uc5bc\ub9c8\ub098 \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uc601\uc591\uacfc \uc2dd\ub2e8\uc5d0 \uadf8\ub2e4\uc9c0 \uad00\uc2ec\uc744 \uae30\uc6b8\uc774\uc9c0 \uc54a\ub294\uc9c0 \ub180\ub78d\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ub354\uc6b1 \ub180\ub77c\uc6b4 \uac83\uc740 \uc5bc\ub9c8\ub098 \ub9ce\uc740 \ud53c\ud2b8\ub2c8\uc2a4 \uc560\ud638\uac00\uc640 \uc2ec\uc9c0\uc5b4 \ubcf4\ub514\ube4c\ub354\uc870\ucc28\ub3c4 \uc2dd\ub2e8\uc5d0 \ub300\ud574 \ub35c \uc2e0\uacbd\uc744 \uc4f0\uace0 \uadfc\uc721\ub7c9\uc744 \ub298\ub9ac\ub294 \ub370 \uc815\ub9d0 \ud544\uc694\ud55c \uac83\uc740 \ub2e4\uc74c\uacfc \uac19\uc740 \ud6cc\ub96d\ud55c \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\ubfd0\uc774\ub77c\uace0 \uc0dd\uac01\ud55c\ub2e4\ub294 \uac83\uc785\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/\uc2ec\uc7a5-\uac15\ud654-\uc6b4\ub3d9\uc740-\uc5ec\uc131\uc758-\uc9c0\ubc29-\uac10\uc18c\uc5d0-\uc5ed\ud6a8\uacfc\ub97c-\ub0b3\uc744\/\">HIIT \uce74\ub514\uc624<\/a> \uadf8\ub9ac\uace0 \uadfc\ub825 \uc6b4\ub3d9 \uc138\uc158\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uccb4\uc911 \ud6c8\ub828 \ub8e8\ud2f4\uc5d0 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \uc810\uc9c4\uc801 \uacfc\ubd80\ud558\ub97c \ud3ec\ud568\ud55c \uc798 \uad6c\uc131\ub41c \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\uc774 \uadfc\uc721 \ube44\ub300\ub97c \ucd09\uc9c4\ud558\ub294 \ub370 \ud655\uc2e4\ud788 \ub3c4\uc6c0\uc774 \ub418\uc9c0\ub9cc, \uc5ec\uc804\ud788 \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\uc744 \uad6c\uc131\ud558\ub294 \uc138\uc158\uc744 \uc218\ud589\ud558\ub824\uba74 \uc5d0\ub108\uc9c0 \uc5f0\ub8cc\uac00 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc774\ub97c \uc704\ud574\uc11c\ub294 \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\uc744 \uad6c\uc131\ud558\ub294 \ub2e4\uc591\ud55c \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \uc9c0\uc18d\uc801\uc73c\ub85c \uc2e4\ud589\ud558\ub294 \ub370 \ud544\uc694\ud55c \uc5d0\ub108\uc9c0 \uc5f0\ub8cc\ub97c \uc81c\uacf5\ud558\ub3c4\ub85d \ub9de\ucda4 \uc81c\uc791\ub41c \uadfc\uc721\ub7c9 \ub2e4\uc774\uc5b4\ud2b8 \uacc4\ud68d\uc774 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uac00\uc774\ub4dc\ub294 \uadfc\uc721 \uac15\ud654 \ub2e4\uc774\uc5b4\ud2b8 \uacc4\ud68d\uc744 \uc2dc\uc791\ud558\ub294 \ubc29\ubc95\uc5d0 \ub300\ud55c \uc9c0\uc2dd\uc774 \uac70\uc758 \uc5c6\uac70\ub098 \uc804\ud600 \uc5c6\ub2e4\uace0 \uc194\uc9c1\ud558\uac8c \uc778\uc815\ud558\ub294 \ub2f9\uc2e0\uc744 \uc704\ud55c \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uacc4\uc18d \uc9c0\ucf1c\ubd10\uc8fc\uc138\uc694. \ubc8c\ud06c\uc5c5 \uc2dd\ub2e8 \uacc4\ud68d\uc5d0 \ud544\uc218\uc801\uc778 \uc138 \uac00\uc9c0(3) \uac70\ub300 \uc601\uc591\uc18c, \ub9e4\uc77c \ud544\uc694\ud55c \uac70\ub300 \uc601\uc591\uc18c, \uadf8\ub9ac\uace0 \ub9e4\uc77c \ud6c8\ub828\ud558\ub294 \ub0a0\uc758 \uc5d0\ub108\uc9c0 \uc694\uad6c \uc0ac\ud56d\uc744 \ucd5c\uc801\ud654\ud558\uae30 \uc704\ud55c \uc77c\uc77c \uc2dd\uc0ac\uc758 \uac00\uc7a5 \uc88b\uc740 \ud0c0\uc774\ubc0d\uc5d0 \ub300\ud574 \uc54c\uc544\ubcfc \uc218 \uc788\uc744 \ud14c\ub2c8\uae4c\uc694.<\/p>\n<h2>\uadfc\uc721 \uc131\uc7a5\uc744 \uc704\ud55c \uac70\ub300 \uc601\uc591\uc18c<\/h2>\n<p>\uc6b0\uc120, \uc55e\uc11c \uc5b8\uae09\ud588\ub4ef\uc774 \uadfc\uc721 \uc131\uc7a5\uc744 \uc704\ud55c \uc138 \uac00\uc9c0(3) \uc8fc\uc694 \uac70\ub300 \uc601\uc591\uc18c\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc989, \ud0c4\uc218\ud654\ubb3c \ub610\ub294 \ud0c4\uc218\ud654\ubb3c, \uc9c0\ubc29, \ub2e8\ubc31\uc9c8\uc785\ub2c8\ub2e4. \uc774 \uc138 \uac00\uc9c0 \uac70\ub300 \uc601\uc591\uc18c\ub294 \ubaa8\ub450 \uc2e0\uccb4\uc5d0\uc11c \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud558\uba70 \uadfc\uc721\uc744 \ud0a4\uc6b0\ub294 \ub370 \uc808\ub300\uc801\uc73c\ub85c \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc774\ub7ec\ud55c \uac70\ub300 \uc601\uc591\uc18c\uc5d0 \ub300\ud574 \uc54c\uc544\uc57c \ud560 \uc0ac\ud56d\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>#1. \ud0c4\uc218\ud654\ubb3c<\/h3>\n<p>\uc2e0\uccb4\uc5d0 \uc8fc\uc694 \uc5d0\ub108\uc9c0 \uc5f0\ub8cc\uc6d0\uc744 \uc81c\uacf5\ud558\ub294 \ud0c4\uc218\ud654\ubb3c\uc5d0\ub294 \uae30\ubcf8\uc801\uc73c\ub85c \ub450 \uac00\uc9c0 \uc720\ud615\uc774 \uc788\uc73c\uba70, \uc774\ub294 \ub2e8\uc21c \ud0c4\uc218\ud654\ubb3c\uacfc \ubcf5\ud569 \ud0c4\uc218\ud654\ubb3c\uc785\ub2c8\ub2e4. \ub2e8\uc21c \ud0c4\uc218\ud654\ubb3c\uc744 \uc12d\ucde8\ud560 \ub54c\ub9c8\ub2e4 \uc2e0\uccb4\uc758 \ud608\ub2f9\uc744 \ub192\uc774\uace0 \ub2e8\uae30\uc801\uc774\uace0 \uac15\ub82c\ud55c \ud65c\ub3d9\uacfc \uc6b4\ub3d9\uc5d0 \ucda9\ubd84\ud55c \uce7c\ub85c\ub9ac\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n<p>\ub2e8\uc21c \ud0c4\uc218\ud654\ubb3c\uc740 \uc18c\ub2e4, \uc0ac\ud0d5, \uc124\ud0d5(\uac08\uc0c9 \ub610\ub294 \ud770\uc0c9), \uc2dc\ub7fd, \uc720\uc81c\ud488 \ubc0f \uacfc\uc77c\uacfc \uac19\uc740 \uc74c\uc2dd\uc5d0\uc11c \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubc18\uba74 \ub2e8\uc21c \ud0c4\uc218\ud654\ubb3c\uc740 \ub2e8\uae30 \uc5d0\ub108\uc9c0 \uc5f0\ub8cc\ub97c \uc81c\uacf5\ud558\ub294 \ubc18\uba74 \ubcf5\ud569 \ud0c4\uc218\ud654\ubb3c\uc740 \uc815\ubc18\ub300\ub85c \uc7a5\uae30\uc801\uc73c\ub85c \uc2e0\uccb4\uc5d0 \uc5d0\ub108\uc9c0 \uc5f0\ub8cc\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n<p>\ubcf5\ud569 \ud0c4\uc218\ud654\ubb3c\uc740 \uc804\ubd84\uc774 \ub9ce\uc740 \uc57c\ucc44(\uace0\uad6c\ub9c8, \uc644\ub450\ucf69 \ub610\ub294 \uc625\uc218\uc218) \ubc0f \ud1b5\uace1\ubb3c(\ud30c\uc2a4\ud0c0, \ud604\ubbf8 \ub610\ub294 \ube75)\uacfc \uac19\uc740 \uc74c\uc2dd\uc5d0\uc11c \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubcf5\ud569 \ud0c4\uc218\ud654\ubb3c\uc744 \uc12d\ucde8\ud558\uba74 \uc2e0\uccb4\uc5d0 \ub9e4\uc77c\uc758 \uc6b4\ub3d9 \uc138\uc158\uc744 \uc720\uc9c0\ud560 \uc218 \uc788\ub294 \ucda9\ubd84\ud55c \uc5d0\ub108\uc9c0 \uc5f0\ub8cc\uac00 \uacf5\uae09\ub418\uc5b4 \ud6c8\ub828\uc5d0\uc11c \ub354 \ub9ce\uc740 \ub178\ub825\uc744 \uae30\uc6b8\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub2e8\uc21c \ud0c4\uc218\ud654\ubb3c\ubcf4\ub2e4 \ubcf5\ud569 \ud0c4\uc218\ud654\ubb3c\uc744 \ub354 \ub9ce\uc774 \uc12d\ucde8\ud558\ub294 \ub370 \uc9d1\uc911\ud574\uc57c \ud569\ub2c8\ub2e4. \ubcf5\ud569 \ud0c4\uc218\ud654\ubb3c\uc740 \uc2e0\uccb4\uac00 \uc800\uc7a5\ub41c \ub2e8\ubc31\uc9c8\uc744 \uc5d0\ub108\uc9c0 \uc5f0\ub8cc\ub85c \uc0ac\uc6a9\ud558\uc5ec \uadfc\uc721\uc744 \ud0a4\uc6b0\ub294 \ub370 \ud574\ub85c\uc6b8 \uc218 \uc788\ub294 \uc0c1\ud669\uc744 \ubc29\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n<h3>#2. \uc9c0\ubc29<\/h3>\n<p>\uc9c0\ubc29\uc5d0 \uad00\ud574\uc11c\ub294 \ub450 \uac00\uc9c0 \uae30\ubcf8 \uc720\ud615\uc774 \uc788\ub2e4\ub294 \uac83\uc744 \uc54c\uc544\uc57c \ud569\ub2c8\ub2e4. \uc528\uc557, \uacac\uacfc\ub958, \uc9c0\ubc29\uc774 \ub9ce\uc740 \uc0dd\uc120, \uacc4\ub780, \uc544\ubcf4\uce74\ub3c4, \uc62c\ub9ac\ube0c \uc624\uc77c\uacfc \uac19\uc740 \uc74c\uc2dd\uc5d0\uc11c \uc5bb\uc740 \uac74\uac15\ud55c \uc9c0\ubc29\uacfc \ud280\uae34 \uc74c\uc2dd, \ub9c8\uac00\ub9b0, \uad6c\uc6b4 \uc81c\ud488(\ud30c\uc774\uc640 \ube44\uc2a4\ud0b7), \uc2dd\ubb3c\uc131 \uc1fc\ud2b8\ub2dd, \ub0c9\ub3d9 \ud53c\uc790 \ub4f1\uc5d0\uc11c \ucc3e\uc744 \uc218 \uc788\ub294 \ud2b8\ub79c\uc2a4 \uc9c0\ubc29\uacfc \ud3ec\ud654 \uc9c0\ubc29\uc778 \uac74\uac15\uc5d0 \ud574\ub85c\uc6b4 \uc9c0\ubc29\uc785\ub2c8\ub2e4.<\/p>\n<p>\uadfc\uc721\uc744 \ud0a4\uc6b0\uae30 \uc704\ud574 \uc74c\uc2dd\uc744 \uacc4\ud68d\ud560 \ub54c, \uac74\uac15\ud55c \uc9c0\ubc29\uc744 \uc12d\ucde8\ud558\ub294 \ub370 \ub354 \ub9ce\uc740 \uc2dc\uac04\uc744 \ud560\uc560\ud558\uace0, \uac74\uac15\uc5d0 \ud574\ub85c\uc6b4 \uc9c0\ubc29\uc744 \uc12d\ucde8\ud558\ub294 \ub370 \uc2dc\uac04\uc744 \uc904\uc5ec\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>#3. \ub2e8\ubc31\uc9c8<\/h3>\n<p>\ub2e8\ubc31\uc9c8\uc740 \uc190\uc0c1\ub41c \uadfc\uc721 \uc870\uc9c1\uc758 \ud68c\ubcf5\uacfc \ube44\ub300 \ucd09\uc9c4\uc5d0 \ud544\uc694\ud569\ub2c8\ub2e4. \uac8c\ub2e4\uac00 \ub2e8\ubc31\uc9c8\uc740 \ud0c4\uc218\ud654\ubb3c \uc800\uc7a5\ub7c9\uc774 \uace0\uac08\ub418\uc5c8\uc744 \ub54c \ubcf4\uc870\uc801\uc778 \uc5d0\ub108\uc9c0 \uc5f0\ub8cc\uc6d0\uc73c\ub85c \uc791\uc6a9\ud569\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7ec\ub098 \uadfc\uc721 \uc99d\uac00\ub97c \uc720\uc9c0\ud558\uace0 \uc2f6\ub2e4\uba74 \uc12d\ucde8\ud558\ub294 \ud0c4\uc218\ud654\ubb3c\uc758 \uc591\uc744 \uc5fc\ub450\uc5d0 \ub450\uace0 \ud6c8\ub828 \uc911\uc5d0 \uc2e0\uccb4\uc5d0 \ud544\uc694\ud55c \uc5d0\ub108\uc9c0 \uc218\uc900\uc744 \uc81c\uacf5\ud560 \ub9cc\ud07c \ucda9\ubd84\ud788 \ud070\uc9c0 \ud655\uc778\ud574\uc57c \ud569\ub2c8\ub2e4. \uc774\ub807\uac8c \ud558\uba74 \uc2e0\uccb4\uac00 \uac15\ub82c\ud55c \uc6b4\ub3d9 \uc138\uc158 \uc911\uc5d0 \uc5d0\ub108\uc9c0\ub97c \uc704\ud574 \ub2e8\ubc31\uc9c8 \uc800\uc7a5\uc18c\ub97c \ud65c\uc6a9\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uadfc\uc721\uc744 \ud0a4\uc6b0\ub824\uba74 \uace0\ub2e8\ubc31 \uc2dd\ub2e8\uc744 \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4. \uacc4\ub780, \ub80c\uc988\ucf69, \uadf8\ub9ac\uc2a4 \uc694\uac70\ud2b8, \ucf54\ud2f0\uc9c0 \uce58\uc988, \ucf69, \uc0b4\ucf54\uae30, \ub450\ubd80, \ud034\ub178\uc544, \uc0dd\uc120, \uc544\ubaac\ub4dc\uc640 \uac19\uc740 \uc74c\uc2dd\uc744 \uadfc\uc721 \uc99d\uac00\ub97c \uc704\ud574 \uc77c\uc77c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9\uc5d0 \ud3ec\ud568\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3789\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients.jpg\" alt=\"\" width=\"1194\" height=\"735\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients.jpg 1194w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-300x185.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-1024x630.jpg 1024w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-768x473.jpg 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-18x12.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-561x345.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-1122x691.jpg 1122w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-265x163.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-531x327.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-364x224.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-728x448.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-608x374.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-758x467.jpg 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-1152x709.jpg 1152w\" sizes=\"(max-width: 1194px) 100vw, 1194px\" \/><\/p>\n<h2>\ucd08\ubcf4\uc790\ub97c \uc704\ud55c \uadfc\uc721 \uac15\ud654 \ub2e4\uc774\uc5b4\ud2b8: \ub9e4\uc77c \ud544\uc694\ud55c \uac70\ub300 \uc601\uc591\uc18c<\/h2>\n<p>\uc774\uc81c \uac74\uac15\uc5d0 \ud544\uc694\ud55c \uc138 \uac00\uc9c0 \uc8fc\uc694 \uac70\ub300 \uc601\uc591\uc18c\ub97c \uc54c\uac8c \ub418\uc5c8\uc73c\ub2c8 <a 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\/\">\uadfc\uc721 \uc131\uc7a5\uc744 \uc704\ud55c \ub2e4\uc774\uc5b4\ud2b8<\/a>\ucd5c\uc801\uc758 \uace8\uaca9\uadfc \uc131\uc7a5\uc744 \ubcf4\uc7a5\ud558\ub294 \ub370 \ud544\uc694\ud55c \uac70\ub300 \uc601\uc591\uc18c\uc758 \uc591\uc744 \uacc4\uc0b0\ud558\ub294 \ubc29\ubc95\uc744 \uc774\ud574\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ud558\uc9c0\ub9cc \uba3c\uc800, \ubc8c\ud06c\uc5c5\uc744 \uc704\ud574 \ud544\uc694\ud55c \uc77c\uc77c \ucd1d \uac70\ub300 \uc601\uc591\uc18c \ud544\uc694\ub7c9\uc744 \uacc4\uc0b0\ud558\uae30 \uc804\uc5d0 \uccb4\uc911\uc744 \uc54c\uc544\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ub2e4\uc74c\uc73c\ub85c, \uc774 \uac00\uc774\ub4dc\uc5d0 \uc81c\uacf5\ub41c \uc218\uce58\uac00 \uc2e0\uc131\ubd88\uac00\uce68\ud55c \uac83\uc740 \uc544\ub2c8\ub77c\ub294 \uc810\uc744 \uc54c\uc544\ub450\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub9ce\uc740 \uc0ac\ub78c\uc774 \ub3d9\uc758\ud558\uaca0\uc9c0\ub9cc, \uc774\uc5d0 \ub3d9\uc758\ud558\uc9c0 \uc54a\ub294 \uc0ac\ub78c\ub3c4 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7ec\ub098 \uc5ec\uae30\uc5d0 \uac15\uc870\ub41c \ubaa8\ub4e0 \uc218\uce58\ub294 \ub2e8\uc21c\ud788 \uadfc\uc721\uc744 \ud0a4\uc6b0\ub294 \ub370 \ud544\uc694\ud55c \uc77c\uc77c \uac70\ub300 \uc601\uc591\uc18c \ud544\uc694\ub7c9\uc744 \uacc4\uc0b0\ud558\ub294 \ubc29\ubc95\uc5d0 \ub300\ud55c \uc720\uc6a9\ud55c \uac00\uc774\ub4dc\uc77c \ubfd0\uc785\ub2c8\ub2e4. \ud2b9\ud788 \ucd08\ubcf4\uc790\uc5d0\uac8c \uc720\uc6a9\ud569\ub2c8\ub2e4.<\/p>\n<p><u>\uadc0\ud558\uc758 \uc77c\uc77c \uac70\ub300 \uc601\uc591\uc18c \ud544\uc694\ub7c9:<\/u><\/p>\n<p><u>\ud0c4\uc218\ud654\ubb3c<\/u><\/p>\n<p>\uccb4\uc911 1\ud30c\uc6b4\ub4dc\ub2f9 2.5\uadf8\ub7a8<\/p>\n<p><u>\uc9c0\ubc29<\/u><\/p>\n<p>\uccb4\uc911 1\ud30c\uc6b4\ub4dc\ub2f9 0.25\uadf8\ub7a8<\/p>\n<p><u>\ub2e8\ubc31\uc9c8<\/u><\/p>\n<p>\uccb4\uc911 1\ud30c\uc6b4\ub4dc\ub2f9 1~1.6\uadf8\ub7a8<\/p>\n<p>\ub2f9\uc2e0\uc774 \uc57d 220\ud30c\uc6b4\ub4dc\uc758 \uc57c\uc2ec\ucc2c \ub0a8\uc131 \ubcf4\ub514\ube4c\ub354\uc774\uace0 \uadfc\uc721\uc744 \ud0a4\uc6b0\uae30 \uc704\ud55c \ub2e4\uc774\uc5b4\ud2b8 \uacc4\ud68d\uc744 \uc2dc\uc791\ud558\uace0\uc790 \ud55c\ub2e4\uace0 \uac00\uc815\ud558\uba74, \ub2f9\uc2e0\uc758 \uc77c\uc77c \uac70\ub300 \uc601\uc591\uc18c \uc694\uad6c \uc0ac\ud56d\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<p><u>\ud0c4\uc218\ud654\ubb3c<\/u><\/p>\n<p>\uc77c\uc77c \ud0c4\uc218\ud654\ubb3c \uc12d\ucde8\ub7c9(\ud0c4\uc218\ud654\ubb3c \uadf8\ub7a8\/\uc77c) = \uc2e4\uc81c \uccb4\uc911 x \ud0c4\uc218\ud654\ubb3c \uadf8\ub7a8\/\uccb4\uc911 \ud30c\uc6b4\ub4dc<\/p>\n<p>220\ud30c\uc6b4\ub4dc x \uccb4\uc911 1\ud30c\uc6b4\ub4dc\ub2f9 2.5\uadf8\ub7a8 = \ud0c4\uc218\ud654\ubb3c 550\uadf8\ub7a8\/\uc77c<\/p>\n<p><u>\uc9c0\ubc29<\/u><\/p>\n<p>\uc77c\uc77c \uc9c0\ubc29 \uc12d\ucde8\ub7c9(\uc9c0\ubc29 \uadf8\ub7a8\/\uc77c) = \uc2e4\uc81c \uccb4\uc911 x \uc9c0\ubc29 \uadf8\ub7a8\/\uccb4\uc911 \ud30c\uc6b4\ub4dc<\/p>\n<p>220\ud30c\uc6b4\ub4dc x \uccb4\uc911 1\ud30c\uc6b4\ub4dc\ub2f9 0.25\uadf8\ub7a8 = \ud558\ub8e8 55\uadf8\ub7a8\uc758 \uc9c0\ubc29<\/p>\n<p><u>\ub2e8\ubc31\uc9c8<\/u><\/p>\n<p>\uc77c\uc77c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9(\ub2e8\ubc31\uc9c8 \uadf8\ub7a8\/\uc77c) = \uc2e4\uc81c \uccb4\uc911 x \ub2e8\ubc31\uc9c8 \uadf8\ub7a8\/\uccb4\uc911 \ud30c\uc6b4\ub4dc<\/p>\n<p>220\ud30c\uc6b4\ub4dc x \uccb4\uc911 1~1.6\uadf8\ub7a8\/\ud30c\uc6b4\ub4dc = \ud558\ub8e8 \ub2e8\ubc31\uc9c8 220~342\uadf8\ub7a8<\/p>\n<p>\uadfc\uc721 \uc131\uc7a5\uc744 \uc704\ud55c \uc77c\uc77c \ucd1d \uce7c\ub85c\ub9ac\ub97c \uc5bb\uc73c\ub824\uba74 \ud0c4\uc218\ud654\ubb3c, \uc9c0\ubc29 \ubc0f \ub2e8\ubc31\uc9c8\uc758 \uc77c\uc77c \uc12d\ucde8\ub7c9\uc744 \uadf8\ub7a8 \ub2e8\uc704\ub85c \ud0c4\uc218\ud654\ubb3c, \uc9c0\ubc29 \ubc0f \ub2e8\ubc31\uc9c8\uc758 \uce7c\ub85c\ub9ac\ub85c \ubcc0\ud658\ud574\uc57c \ud569\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/\ub2e8\ubc31\uc9c8-\ubcf4\ub514\ube4c\ub529-\ubd80\uc2a4\ud2b8-\uc6b4\ub3d9-\uc131\ub2a5\/\">\ub2e8\ubc31\uc9c8<\/a>.<\/p>\n<p><u>\uacc4\uc0b0\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/u><\/p>\n<p><u>\ud0c4\uc218\ud654\ubb3c<\/u><\/p>\n<p>4\uce7c\ub85c\ub9ac\/\uadf8\ub7a8<\/p>\n<p>4 x 550 = 2,200 \uce7c\ub85c\ub9ac<\/p>\n<p><u>\uc9c0\ubc29<\/u><\/p>\n<p>9\uce7c\ub85c\ub9ac\/\uadf8\ub7a8<\/p>\n<p>9 x 55 = 495 \uce7c\ub85c\ub9ac<\/p>\n<p><u>\ub2e8\ubc31\uc9c8<\/u><\/p>\n<p>4\uce7c\ub85c\ub9ac\/\uadf8\ub7a8<\/p>\n<p>4 x 220 = 880 \uce7c\ub85c\ub9ac<\/p>\n<p>\ub610\ub294 4 x 342 = 1,368\uce7c\ub85c\ub9ac<\/p>\n<p>\uccb4\uc911 220\ud30c\uc6b4\ub4dc\uc758 \ub0a8\uc790\uac00 \uadfc\uc721\uc744 \ud0a4\uc6b0\ub824\uba74 \ud558\ub8e8\uc5d0 \ucd1d \uce7c\ub85c\ub9ac\ub97c 3,575~4,063\uce7c\ub85c\ub9ac \uc12d\ucde8\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3790\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients.jpg\" alt=\"\" width=\"800\" height=\"500\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients.jpg 800w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-300x188.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-768x480.jpg 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-18x12.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-561x351.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-265x166.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-531x332.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-364x228.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-728x455.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-608x380.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-758x474.jpg 758w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2>\uadfc\uc721 \uc99d\uac00\ub97c \uc704\ud55c \uc2dd\uc0ac \uc900\ube44<\/h2>\n<p>\uadfc\uc721 \uc99d\uac00\ub97c \uc704\ud55c \uc2dd\uc0ac \uc900\ube44\ub294 \ub9e4\uc77c \uba39\ub294 \uc74c\uc2dd\ub9cc\ud07c \uc911\uc694\ud569\ub2c8\ub2e4. \uc2dd\uc0ac \uc900\ube44\uc640 \ud0c0\uc774\ubc0d\uc5d0 \uad00\ud574\uc11c\ub294 \ub9e4\uc77c 5(5)~8(8)\ud68c\uc758 \uc18c\ub7c9 \uc2dd\uc0ac\ub97c 2(2) \ub610\ub294 3(3)\uc2dc\uac04 \uac04\uaca9\uc73c\ub85c \uacc4\ud68d\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uadfc\uc721 \uc99d\uac00 \uc2dd\uc0ac \uacc4\ud68d\uc758 \uc77c\ubd80\ub85c, \ud6c8\ub828\uc744 \uc2dc\uc791\ud558\uae30 1\uc2dc\uac04 \uc804\uc5d0 \uc2dd\uc0ac\ub97c \ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc774\ub807\uac8c \ud558\uba74 \uc138\uc158\uc744 \uc218\ud589\ud558\ub294 \ub370 \ud544\uc694\ud55c \uc5d0\ub108\uc9c0\ub97c \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \ub9c8\uce5c \ud6c4\uc5d0\ub3c4 \uc2dd\uc0ac\ub97c \ud55c \ubc88 \ub354 \ud574\uc57c \ud569\ub2c8\ub2e4. \uc774\ub807\uac8c \ud558\uba74 \uc6b4\ub3d9 \uc911\uc5d0 \uc0dd\uae34 \uace8\uaca9\uadfc\uc758 \ubbf8\uc138\ud55c \uc190\uc0c1\uc744 \ud68c\ubcf5\ud558\ub294 \ub370 \ud544\uc694\ud55c \uc601\uc591\uc18c\ub97c \uc2e0\uccb4\uc5d0 \uacf5\uae09\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<p><iframe title=\"\uc720\ud29c\ube0c \ube44\ub514\uc624 \ud50c\ub808\uc774\uc5b4\" src=\"https:\/\/www.youtube.com\/embed\/KJMDApjvjVI\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">&lt;\/s&gt;&lt;\/s&gt; \uc218\uc788\ub294<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">&lt;\/s&gt;&lt;\/s&gt; \uc218\uc788\ub294<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">&lt;\/s&gt;&lt;\/s&gt; \uc218\uc788\ub294<\/span><\/iframe><\/p>\n<h2>\uacb0\ub860<\/h2>\n<p>\uadf8\ub9ac\uace0 \uadf8\uac8c \ub2e4\uc785\ub2c8\ub2e4! \ucd08\ubcf4\uc790\ub97c \uc704\ud55c \uc774 \uac04\ub2e8\ud55c \uadfc\uc721 \uac15\ud654 \ub2e4\uc774\uc5b4\ud2b8 \ud50c\ub79c\uc740 \ub9ce\uc740 \ud569\ubcd1\uc99d \uc5c6\uc774 \uc62c\ubc14\ub978 \uae38\ub85c \ub098\uc544\uac00\uac8c \ud574\uc90d\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ub9e4\uc77c \uc12d\ucde8\ud560 \uc218 \uc788\ub294 \uc2dd\ud488 \ubcf4\ucda9\uc81c\uc640 \uac19\uc774 \uace0\ub824\ud574\uc57c \ud560 \uc0ac\ud56d\uc774 \uc5ec\uc804\ud788 \ub9ce\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ubc8c\ud06c\uc5c5 \ud504\ub85c\uadf8\ub7a8\uc744 \uc704\ud55c \uc2dd\uc0ac \uacc4\ud68d\uc758 \uc774 \uce21\uba74 \ubc0f \uae30\ud0c0 \uc5ec\ub7ec \uce21\uba74\uc5d0 \ub300\ud55c \uc790\uc138\ud55c \uc815\ubcf4\ub97c \uc6d0\ud558\uc2dc\uba74 \ub2e4\uc74c\uc744 \uc218\ud589\ud558\uc138\uc694. <a href=\"https:\/\/anabolic-coach.com\/ko\/\ubb34\ub8cc-\ucf54\uce6d\/\">IFBB PRO\uc640 \ubb34\ub8cc\ub85c \ucc44\ud305\ud558\uc138\uc694<\/a> \uc624\ub298.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>\uc624\ub298\ub0a0 \uc138\uc0c1\uc5d0\uc11c \uc5bc\ub9c8\ub098 \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uc601\uc591\uacfc \uc2dd\ub2e8\uc5d0 \uadf8\ub2e4\uc9c0 \uad00\uc2ec\uc744 \uae30\uc6b8\uc774\uc9c0 \uc54a\ub294\uc9c0 \ub180\ub78d\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ub354\uc6b1 \ub180\ub77c\uc6b4 \uac83\uc740 \uc5bc\ub9c8\ub098 \ub9ce\uc740 \ud53c\ud2b8\ub2c8\uc2a4 \uc560\ud638\uac00\uc640 \uc2ec\uc9c0\uc5b4 \ubcf4\ub514\ube4c\ub354\uac00 \uc2dd\ub2e8\uc5d0 \ub300\ud574 \ub35c \uc2e0\uacbd\uc744 \uc4f0\uace0 \uadfc\uc721\ub7c9\uc744 \ub298\ub9ac\ub294 \ub370 \uc815\ub9d0 \ud544\uc694\ud55c \uac83\uc740 [\u2026]\ub85c \uad6c\uc131\ub41c \ud6cc\ub96d\ud55c \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\ubfd0\uc774\ub77c\uace0 \uc5ec\uc804\ud788 \uc0dd\uac01\ud55c\ub2e4\ub294 \uac83\uc785\ub2c8\ub2e4. <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ko\/\uadfc\uc721\ub7c9-\ub298\ub9ac\uae30-\ub2e4\uc774\uc5b4\ud2b8-\uacc4\ud68d-\ubc29\ubc95-\uadfc\uc721\ub7c9-\ub298\ub9ac\uae30-\ud575\/\">\ub354<\/a><\/p>","protected":false},"author":3,"featured_media":3793,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72,71],"tags":[],"class_list":{"0":"post-3788","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-fat-loss","8":"category-supplements"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Plan a Muscle Mass Diet: Key Tips for Bulking Up - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"This guide is for you, if you are honest with yourself and admit that you have little or no knowledge about how to start off a muscle building diet plan.\" \/>\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\/\uadfc\uc721\ub7c9-\ub298\ub9ac\uae30-\ub2e4\uc774\uc5b4\ud2b8-\uacc4\ud68d-\ubc29\ubc95-\uadfc\uc721\ub7c9-\ub298\ub9ac\uae30-\ud575\/\" \/>\n<meta property=\"og:locale\" content=\"ko_KR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Plan a Muscle Mass Diet: Key Tips for Bulking Up - Anabolic Coach\" \/>\n<meta property=\"og:description\" content=\"This guide is for you, if you are honest with yourself and admit that you have little or no knowledge about how to start off a muscle building diet plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/anabolic-coach.com\/ko\/\uadfc\uc721\ub7c9-\ub298\ub9ac\uae30-\ub2e4\uc774\uc5b4\ud2b8-\uacc4\ud68d-\ubc29\ubc95-\uadfc\uc721\ub7c9-\ub298\ub9ac\uae30-\ud575\/\" \/>\n<meta property=\"og:site_name\" content=\"Anabolic Coach\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-22T17:36:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-15T11:22:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-blog-bulking.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"420\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jayne Scott Coaching\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/\"},\"author\":{\"name\":\"Jayne Scott Coaching\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\"},\"headline\":\"How to Plan a Muscle Mass Diet: Key Tips for Bulking Up\",\"datePublished\":\"2024-10-22T17:36:59+00:00\",\"dateModified\":\"2024-11-15T11:22:11+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/\"},\"wordCount\":1187,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-blog-bulking.jpg\",\"articleSection\":[\"Diet and Fat Loss\",\"Supplements\"],\"inLanguage\":\"ko-KR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/\",\"url\":\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/\",\"name\":\"How to Plan a Muscle Mass Diet: Key Tips for Bulking Up - Anabolic Coach\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-blog-bulking.jpg\",\"datePublished\":\"2024-10-22T17:36:59+00:00\",\"dateModified\":\"2024-11-15T11:22:11+00:00\",\"description\":\"This guide is for you, if you are honest with yourself and admit that you have little or no knowledge about how to start off a muscle building diet plan.\",\"breadcrumb\":{\"@id\":\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#breadcrumb\"},\"inLanguage\":\"ko-KR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ko-KR\",\"@id\":\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#primaryimage\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-blog-bulking.jpg\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-blog-bulking.jpg\",\"width\":750,\"height\":420},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/anabolic-coach.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"How to Plan a Muscle Mass Diet: Key Tips for Bulking Up\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/anabolic-coach.com\/#website\",\"url\":\"https:\/\/anabolic-coach.com\/\",\"name\":\"Anabolic Coach\",\"description\":\"Grow Stronger\",\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/anabolic-coach.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ko-KR\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/anabolic-coach.com\/#organization\",\"name\":\"Anabolic Coach\",\"url\":\"https:\/\/anabolic-coach.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ko-KR\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png\",\"width\":637,\"height\":138,\"caption\":\"Anabolic Coach\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\",\"name\":\"Jayne Scott Coaching\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ko-KR\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png\",\"caption\":\"Jayne Scott Coaching\"},\"sameAs\":[\"https:\/\/anabolic-coach.com\/\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to Plan a Muscle Mass Diet: Key Tips for Bulking Up - Anabolic Coach","description":"This guide is for you, if you are honest with yourself and admit that you have little or no knowledge about how to start off a muscle building diet plan.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/anabolic-coach.com\/ko\/\uadfc\uc721\ub7c9-\ub298\ub9ac\uae30-\ub2e4\uc774\uc5b4\ud2b8-\uacc4\ud68d-\ubc29\ubc95-\uadfc\uc721\ub7c9-\ub298\ub9ac\uae30-\ud575\/","og_locale":"ko_KR","og_type":"article","og_title":"How to Plan a Muscle Mass Diet: Key Tips for Bulking Up - Anabolic Coach","og_description":"This guide is for you, if you are honest with yourself and admit that you have little or no knowledge about how to start off a muscle building diet plan.","og_url":"https:\/\/anabolic-coach.com\/ko\/\uadfc\uc721\ub7c9-\ub298\ub9ac\uae30-\ub2e4\uc774\uc5b4\ud2b8-\uacc4\ud68d-\ubc29\ubc95-\uadfc\uc721\ub7c9-\ub298\ub9ac\uae30-\ud575\/","og_site_name":"Anabolic Coach","article_published_time":"2024-10-22T17:36:59+00:00","article_modified_time":"2024-11-15T11:22:11+00:00","og_image":[{"width":750,"height":420,"url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-blog-bulking.jpg","type":"image\/jpeg"}],"author":"Jayne Scott Coaching","twitter_card":"summary_large_image","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#article","isPartOf":{"@id":"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/"},"author":{"name":"Jayne Scott Coaching","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a"},"headline":"How to Plan a Muscle Mass Diet: Key Tips for Bulking Up","datePublished":"2024-10-22T17:36:59+00:00","dateModified":"2024-11-15T11:22:11+00:00","mainEntityOfPage":{"@id":"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/"},"wordCount":1187,"commentCount":0,"publisher":{"@id":"https:\/\/anabolic-coach.com\/#organization"},"image":{"@id":"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#primaryimage"},"thumbnailUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-blog-bulking.jpg","articleSection":["Diet and Fat Loss","Supplements"],"inLanguage":"ko-KR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/","url":"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/","name":"How to Plan a Muscle Mass Diet: Key Tips for Bulking Up - Anabolic Coach","isPartOf":{"@id":"https:\/\/anabolic-coach.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#primaryimage"},"image":{"@id":"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#primaryimage"},"thumbnailUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-blog-bulking.jpg","datePublished":"2024-10-22T17:36:59+00:00","dateModified":"2024-11-15T11:22:11+00:00","description":"This guide is for you, if you are honest with yourself and admit that you have little or no knowledge about how to start off a muscle building diet plan.","breadcrumb":{"@id":"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#breadcrumb"},"inLanguage":"ko-KR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/"]}]},{"@type":"ImageObject","inLanguage":"ko-KR","@id":"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#primaryimage","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-blog-bulking.jpg","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-blog-bulking.jpg","width":750,"height":420},{"@type":"BreadcrumbList","@id":"https:\/\/anabolic-coach.com\/how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/anabolic-coach.com\/"},{"@type":"ListItem","position":2,"name":"How to Plan a Muscle Mass Diet: Key Tips for Bulking Up"}]},{"@type":"WebSite","@id":"https:\/\/anabolic-coach.com\/#website","url":"https:\/\/anabolic-coach.com\/","name":"Anabolic Coach","description":"Grow Stronger","publisher":{"@id":"https:\/\/anabolic-coach.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/anabolic-coach.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ko-KR"},{"@type":"Organization","@id":"https:\/\/anabolic-coach.com\/#organization","name":"Anabolic Coach","url":"https:\/\/anabolic-coach.com\/","logo":{"@type":"ImageObject","inLanguage":"ko-KR","@id":"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png","width":637,"height":138,"caption":"Anabolic Coach"},"image":{"@id":"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a","name":"Jayne Scott Coaching","image":{"@type":"ImageObject","inLanguage":"ko-KR","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/image\/","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png","caption":"Jayne Scott Coaching"},"sameAs":["https:\/\/anabolic-coach.com\/"]}]}},"_links":{"self":[{"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/posts\/3788","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/comments?post=3788"}],"version-history":[{"count":0,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/posts\/3788\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/media\/3793"}],"wp:attachment":[{"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/media?parent=3788"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/categories?post=3788"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/anabolic-coach.com\/ko\/wp-json\/wp\/v2\/tags?post=3788"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}