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	<title>Got Built? &#187; Articles</title>
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	<description>Welcome to my Giant Word Document</description>
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		<itunes:summary>Welcome to my Giant Word Document</itunes:summary>
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		<itunes:category text="Society &amp; Culture"/>
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			<itunes:email>built@wikidbody.com</itunes:email>
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			<title>Got Built?</title>
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		<item>
		<title>Baby Got&#8230; Biceps!</title>
		<link>http://builtblog.wikidbody.com/2009/02/26/baby-got-biceps/</link>
		<comments>http://builtblog.wikidbody.com/2009/02/26/baby-got-biceps/#comments</comments>
		<pubDate>Thu, 26 Feb 2009 08:01:37 +0000</pubDate>
		<dc:creator>MariAnne</dc:creator>
				<category><![CDATA[Articles]]></category>
		<category><![CDATA[Move! (Exercises I really like)]]></category>

		<guid isPermaLink="false">http://builtblog.wikidbody.com/?p=178</guid>
		<description><![CDATA[My formal education is in Statistics &#8211; and while there are lies, damned lies and statistics, the fact is that statistics is a game of good guesswork.
Face it &#8211; we work in a black box. We gather and analyze data, approximating truth with our models. We never actually know if we&#8217;re right (Hell, as Statisticians, [...]]]></description>
		<wfw:commentRss>http://builtblog.wikidbody.com/2009/02/26/baby-got-biceps/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Simple Variation</title>
		<link>http://builtblog.wikidbody.com/2009/01/31/simple-variation/</link>
		<comments>http://builtblog.wikidbody.com/2009/01/31/simple-variation/#comments</comments>
		<pubDate>Sun, 01 Feb 2009 02:27:10 +0000</pubDate>
		<dc:creator>MariAnne</dc:creator>
				<category><![CDATA[Articles]]></category>

		<guid isPermaLink="false">http://builtblog.wikidbody.com/?p=212</guid>
		<description><![CDATA[Some of you have been training for a little while now &#8211; possibly using a full body workout like Basically, Training or some other routine and you&#8217;re ready to move into something with a little more variety &#8211; but without being overly involved.
Filled with optimism and keen to advance your training you google &#8220;exercise routines&#8221; [...]]]></description>
		<wfw:commentRss>http://builtblog.wikidbody.com/2009/01/31/simple-variation/feed/</wfw:commentRss>
		<slash:comments>5</slash:comments>
<enclosure url="http://www.uwlax.edu/strengthcenter/videos/exercise%20videos%20plus/rdl.mpg" length="1800924" type="video/mpeg" />
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		<title>Graduated fat loss plan &#8211; from bulk, to cut, to ripped</title>
		<link>http://builtblog.wikidbody.com/2009/01/26/graduated-fat-loss-plan-from-bulk-to-cut-to-ripped/</link>
		<comments>http://builtblog.wikidbody.com/2009/01/26/graduated-fat-loss-plan-from-bulk-to-cut-to-ripped/#comments</comments>
		<pubDate>Tue, 27 Jan 2009 01:03:27 +0000</pubDate>
		<dc:creator>MariAnne</dc:creator>
				<category><![CDATA[Articles]]></category>
		<category><![CDATA[Gym Log]]></category>
		<category><![CDATA[bulk]]></category>
		<category><![CDATA[carb cycle]]></category>
		<category><![CDATA[cardio]]></category>
		<category><![CDATA[conditioning]]></category>
		<category><![CDATA[cut]]></category>
		<category><![CDATA[diet]]></category>
		<category><![CDATA[fat loss]]></category>
		<category><![CDATA[lean]]></category>
		<category><![CDATA[plan]]></category>
		<category><![CDATA[ripped]]></category>
		<category><![CDATA[shredded]]></category>
		<category><![CDATA[stubborn fat]]></category>

		<guid isPermaLink="false">http://builtblog.wikidbody.com/?p=202</guid>
		<description><![CDATA[The plan
Lisa and I both started our cuts this year with a protein sparing modified fast. Training on a PSMF is very limited, so to bring up our conditioning base and work capacity, we will lift four days a week with post-workout cardio and one-day-a-week hill repeats as per "Cardio if you MUST" - which shows how to integrate the lifting and the diet into this protocol.  Diet will be at or just under maintenance for this phase - the plan is to stay fairly stong here while we get ready for Teh Journey to teh Land of Lean using UD2.0.

We are so ready for this!!!]]></description>
		<wfw:commentRss>http://builtblog.wikidbody.com/2009/01/26/graduated-fat-loss-plan-from-bulk-to-cut-to-ripped/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>The &#8220;Do It Yourself&#8221; Diet &#8211; Comfort food for life.</title>
		<link>http://builtblog.wikidbody.com/2009/01/24/the-do-it-yourself-diet-comfort-food-for-life/</link>
		<comments>http://builtblog.wikidbody.com/2009/01/24/the-do-it-yourself-diet-comfort-food-for-life/#comments</comments>
		<pubDate>Sat, 24 Jan 2009 22:40:50 +0000</pubDate>
		<dc:creator>MariAnne</dc:creator>
				<category><![CDATA[Articles]]></category>
		<category><![CDATA[celiac]]></category>
		<category><![CDATA[cholecystokinin]]></category>
		<category><![CDATA[comfort]]></category>
		<category><![CDATA[gastric emptying]]></category>
		<category><![CDATA[ghrelin]]></category>
		<category><![CDATA[leptin]]></category>
		<category><![CDATA[meal frequency]]></category>
		<category><![CDATA[satiety]]></category>

		<guid isPermaLink="false">http://builtblog.wikidbody.com/?p=183</guid>
		<description><![CDATA[The Do It Yourself Diet

    * You will need an estimate of your lean mass - use 80% of your "goal weight" if you're female, or 90% of your goal weight if male.
    * You will need an estimate of your maintenance calories. Use 13-15 times your bodyweight if you can't be arsed to track your intake on something like www.fitday.com for a few days.

Using your own food choices, build your diet around the following guidelines:

    * Set protein at no lower than a gram per pound of lean mass.
    * Set fat at no lower than half a gram per pound of lean mass.
    * Set fibre at or around 25g - this has to come from food, not fibre supplements!
    * Fill the remainder of your calories by comfort.
]]></description>
		<wfw:commentRss>http://builtblog.wikidbody.com/2009/01/24/the-do-it-yourself-diet-comfort-food-for-life/feed/</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>Superior(ity) Complex(es)</title>
		<link>http://builtblog.wikidbody.com/2007/08/17/superiority-complexes/</link>
		<comments>http://builtblog.wikidbody.com/2007/08/17/superiority-complexes/#comments</comments>
		<pubDate>Fri, 17 Aug 2007 19:46:18 +0000</pubDate>
		<dc:creator>MariAnne</dc:creator>
				<category><![CDATA[Articles]]></category>

		<guid isPermaLink="false">http://builtblog.wikidbody.com/2007/08/17/superiority-complexes/</guid>
		<description><![CDATA[It’s funny how these things come and go. Back in the day, many of us performed circuit-training in our collective and never-ending quest to drop bodyfat. Circuit training promised us the world: stronger muscles and a leaner body, all at once. The problem, of course, was that circuits were inappropriately used as a substitute for [...]]]></description>
		<wfw:commentRss>http://builtblog.wikidbody.com/2007/08/17/superiority-complexes/feed/</wfw:commentRss>
		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>Get Bent &#8211; my adventure into the land of bendy holdy technology*</title>
		<link>http://builtblog.wikidbody.com/2007/08/09/get-bent-my-adventure-into-the-land-of-bendy-holdy-technology/</link>
		<comments>http://builtblog.wikidbody.com/2007/08/09/get-bent-my-adventure-into-the-land-of-bendy-holdy-technology/#comments</comments>
		<pubDate>Fri, 10 Aug 2007 06:50:09 +0000</pubDate>
		<dc:creator>MariAnne</dc:creator>
				<category><![CDATA[Articles]]></category>

		<guid isPermaLink="false">http://builtblog.wikidbody.com/2007/08/09/get-bent-my-adventure-into-the-land-of-bendy-holdy-technology/</guid>
		<description><![CDATA[&#8220;So you wanna do the splits hey?&#8221;
That&#8217;s what my friend &#8211; dance instructor Kate Miller &#8211; said when I asked her to take on the daunting task of turning my un-bendy make-believe-bodybuilder-self into a pliable image of grace. Okay, I&#8217;m exaggerating. A lot. But I haven&#8217;t been able to do the splits since I was [...]]]></description>
		<wfw:commentRss>http://builtblog.wikidbody.com/2007/08/09/get-bent-my-adventure-into-the-land-of-bendy-holdy-technology/feed/</wfw:commentRss>
		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>Get Built &#8211; Q &amp; A with the Iron Geek</title>
		<link>http://builtblog.wikidbody.com/2007/08/06/get-built-q-a-with-the-iron-geek/</link>
		<comments>http://builtblog.wikidbody.com/2007/08/06/get-built-q-a-with-the-iron-geek/#comments</comments>
		<pubDate>Tue, 07 Aug 2007 07:21:54 +0000</pubDate>
		<dc:creator>MariAnne</dc:creator>
				<category><![CDATA[Articles]]></category>

		<guid isPermaLink="false">http://builtblog.wikidbody.com/2007/08/06/get-built-q-a-with-the-iron-geek/</guid>
		<description><![CDATA[

 		     		     		    		     				 		 		 
My doctor gave me &#8216;roids. I think. &#8216;Cept I&#8217;m not getting jacked&#8230; why, why, why&#8230;?Cows still baby moos? Tips on how to bring up your lagging calves (I should be so lucky&#8230;)
Dieting [...]]]></description>
		<wfw:commentRss>http://builtblog.wikidbody.com/2007/08/06/get-built-q-a-with-the-iron-geek/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>How to set up a diet &#8211; basic carb cycling</title>
		<link>http://builtblog.wikidbody.com/2007/08/06/how-to-set-up-a-diet-basic-carb-cycling/</link>
		<comments>http://builtblog.wikidbody.com/2007/08/06/how-to-set-up-a-diet-basic-carb-cycling/#comments</comments>
		<pubDate>Mon, 06 Aug 2007 08:11:19 +0000</pubDate>
		<dc:creator>MariAnne</dc:creator>
				<category><![CDATA[Articles]]></category>

		<guid isPermaLink="false">http://builtblog.wikidbody.com/2007/08/06/how-to-set-up-a-diet-basic-carb-cycling/</guid>
		<description><![CDATA[Okay &#8211; I get asked for this a LOT.
My cutting diet is the same as my bulking diet: I carb cycle.
All meals are protein and fat EXCEPT the one before and the one or two after I train &#8211; those are protein and carb.
Note that there are conflicting thoughts on whether or not fat and [...]]]></description>
		<wfw:commentRss>http://builtblog.wikidbody.com/2007/08/06/how-to-set-up-a-diet-basic-carb-cycling/feed/</wfw:commentRss>
		<slash:comments>13</slash:comments>
		</item>
		<item>
		<title>Eat less and move more</title>
		<link>http://builtblog.wikidbody.com/2007/08/05/eat-less-and-move-more/</link>
		<comments>http://builtblog.wikidbody.com/2007/08/05/eat-less-and-move-more/#comments</comments>
		<pubDate>Mon, 06 Aug 2007 07:35:35 +0000</pubDate>
		<dc:creator>MariAnne</dc:creator>
				<category><![CDATA[Articles]]></category>

		<guid isPermaLink="false">http://builtblog.wikidbody.com/2007/08/05/eat-less-and-move-more/</guid>
		<description><![CDATA[How often do we hear this one? You’d think weight loss would be simple to achieve – it SOUNDS so simple.
Until you try to do it.
We have all read the articles that tell us how losing a few pounds of fat will improve our health in any of a number of ways, but they never [...]]]></description>
		<wfw:commentRss>http://builtblog.wikidbody.com/2007/08/05/eat-less-and-move-more/feed/</wfw:commentRss>
		<slash:comments>11</slash:comments>
		</item>
		<item>
		<title>Keeping it going &#8211; the evolutionary process of fat loss</title>
		<link>http://builtblog.wikidbody.com/2007/08/04/keeping-it-going-the-evolutionary-process-of-fat-loss/</link>
		<comments>http://builtblog.wikidbody.com/2007/08/04/keeping-it-going-the-evolutionary-process-of-fat-loss/#comments</comments>
		<pubDate>Sat, 04 Aug 2007 21:02:06 +0000</pubDate>
		<dc:creator>MariAnne</dc:creator>
				<category><![CDATA[Articles]]></category>

		<guid isPermaLink="false">http://builtblog.wikidbody.com/2007/08/04/keeping-it-going-the-evolutionary-process-of-fat-loss/</guid>
		<description><![CDATA[I got into a discussion that resulted in the following broad-stroke summary of how the process of fat loss evolves over time &#8211; or at least, my current understanding of this process.
In the early stages, while you have a lot of fat to spare, it&#8217;s really not all that difficult to get weight off: eat [...]]]></description>
		<wfw:commentRss>http://builtblog.wikidbody.com/2007/08/04/keeping-it-going-the-evolutionary-process-of-fat-loss/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
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