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	<title>Got Built?</title>
	<link>http://builtblog.wikidbody.com</link>
	<description>Welcome to my Giant Word Document</description>
	<lastBuildDate>Fri, 12 Jun 2009 06:44:49 +0000</lastBuildDate>
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	<item>
		<title>UD2.Built</title>
		<description><![CDATA[Time for an update.
Recall that I began cutting January 15th, having bulked to 150.4 lbs. 
Phase I was PSMF, which I did for 12 days, followed by a two-day refeed. This got me down to 139 lbs.
Phase II was my usual &#8220;Baby Got Back&#8220;, &#8220;How to do Cardio if you Must&#8221; and &#8220;carb cycling&#8221; combo, which [...]]]></description>
		<link>http://builtblog.wikidbody.com/2009/03/17/ud2built/</link>
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	<item>
		<title>Baby Got&#8230; Biceps!</title>
		<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>
		<link>http://builtblog.wikidbody.com/2009/02/26/baby-got-biceps/</link>
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	<item>
		<title>Simple Variation</title>
		<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>
		<link>http://builtblog.wikidbody.com/2009/01/31/simple-variation/</link>
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		<title>Graduated fat loss plan &#8211; from bulk, to cut, to ripped</title>
		<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>
		<link>http://builtblog.wikidbody.com/2009/01/26/graduated-fat-loss-plan-from-bulk-to-cut-to-ripped/</link>
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		<title>The &#8220;Do It Yourself&#8221; Diet &#8211; Comfort food for life.</title>
		<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>
		<link>http://builtblog.wikidbody.com/2009/01/24/the-do-it-yourself-diet-comfort-food-for-life/</link>
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		<title>The Shoulders of Giants</title>
		<description><![CDATA[Once upon a time, I had no delts.
Nothing. Nada. Zip.
In fact, in the eighties, I was the queen of shoulder pads.
DAMNED GENETICS!
When I started lifting, I could NOT connect to my delts. I tried millies, all the machines, lateral raises, laterals with static holds&#8230; nothin&#8217;. Invoking once again the wisdom of Dave Tate: &#8220;you can&#8217;t flex [...]]]></description>
		<link>http://builtblog.wikidbody.com/2008/11/15/the-shoulders-of-giants/</link>
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	<item>
		<title>Horizontal push pull; abs</title>
		<description><![CDATA[Workout:
Done as antagonist pair:

T-bars: 3&#215;8 with two plates
Low incline bench: 3&#215;8 with 95 lbs

Done as antagonist pair:

One-arm dumbbell rows, 3&#215;8 each side, 50 lb dumbbell
Low incline dumbbell press with stretchy bands: 3&#215;8. I TRIED 30 a side, but I barely squeaked out 6 reps. Nope. Dropped to the 25s and hammered out 3&#215;8

Bosu crunches: 3&#215;8 [...]]]></description>
		<link>http://builtblog.wikidbody.com/2008/11/14/horizontal-push-pull-abs/</link>
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		<title>Hams and quads</title>
		<description><![CDATA[Workout:

RDLs: warmups, then 3&#215;8 with 185, smooth as silk.
Split squats: plate a side, 3 sets at 8 reps each leg
Bosu GHRs: 3&#215;8, felt stronger than the last time, still assisting on most of the positives
Sissy squats ss with the top third of leg extensions &#8211; 3&#215;8 supersets

Ran out of time or I would have done [...]]]></description>
		<link>http://builtblog.wikidbody.com/2008/11/13/hams-and-quads/</link>
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		<title>Kheer &#8211; it&#8217;s not just for bodybuilders anymore&#8230;</title>
		<description><![CDATA[I love Indian sweets &#8211; and living in Vancouver is both good and bad for me in this regard, because there are a LOT of really, REALLY good Indian restaurants and sweet shops in this city. Sadly, I cannot justify Gulab Jamun on the basis of any redeeming health benefits, but I have managed to [...]]]></description>
		<link>http://builtblog.wikidbody.com/2008/11/13/kheer-its-not-just-for-bodybuilders-anymore/</link>
			</item>
	<item>
		<title>Glute Ham Raises</title>
		<description><![CDATA[Glute Ham Raises are among the most effective training modalities available for hamstring work. With no attached weights or moving parts, you would think more gyms would invest in this simple, basic piece of athletic equipment.
However, there are a few pretty major problems with GHRs:

They&#8217;re hard as hell
They train the back of the leg, not [...]]]></description>
		<link>http://builtblog.wikidbody.com/2008/11/10/glute-ham-raises/</link>
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