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	<title>My Four Hour Body Diary</title>
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	<description>More Weight Loss and Massive Muscle Building By Christmas</description>
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		<title>Food Diary &#8211; Day 5</title>
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		<comments>http://timbuchalka.com/food/food-diary-day-5/#comments</comments>
		<pubDate>Wed, 09 Nov 2011 02:36:13 +0000</pubDate>
		<dc:creator>Tim</dc:creator>
				<category><![CDATA[Food]]></category>

		<guid isPermaLink="false">http://timbuchalka.com/?p=69</guid>
		<description><![CDATA[Breakfast was a 2 egg + 2 whites only of an egg scrambled egg mix with spinach and tomato in it. Then some organic lentils (tinned variety) and spinach on the plate as well, and some salsa on top of the egg. (For those playing along at home this is IDENTICAL to yesterday). This time [...]]]></description>
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		<title>Exercise &#8211; Day 5</title>
		<link>http://timbuchalka.com/exercise/exercise-day-5/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=exercise-day-5</link>
		<comments>http://timbuchalka.com/exercise/exercise-day-5/#comments</comments>
		<pubDate>Wed, 09 Nov 2011 02:33:50 +0000</pubDate>
		<dc:creator>Tim</dc:creator>
				<category><![CDATA[Exercise]]></category>

		<guid isPermaLink="false">http://timbuchalka.com/?p=67</guid>
		<description><![CDATA[Kettlebell training this morning 1 x 55 rep of 16Kg Kettlebell (Good!) and 1 x 15 rep. 1 x 13 reps of left arm and 1 x 13 reps of right. Went long without a break today but overall less reps &#8211; Arms a little sore when done. Only doing Kettlebell every second day &#8211; [...]]]></description>
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		<title>Weight Journal &#8211; Day 5</title>
		<link>http://timbuchalka.com/measurements-and-weight/weight-journal-day-5/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=weight-journal-day-5</link>
		<comments>http://timbuchalka.com/measurements-and-weight/weight-journal-day-5/#comments</comments>
		<pubDate>Wed, 09 Nov 2011 02:31:20 +0000</pubDate>
		<dc:creator>Tim</dc:creator>
				<category><![CDATA[Measurements And Weight]]></category>

		<guid isPermaLink="false">http://timbuchalka.com/?p=65</guid>
		<description><![CDATA[Weight was UP .6Kgs today when I got on the scale this morning (about 1 and a half pounds). No real surprises as I pigged out last night &#8211; See yesterdays food posting. You eat crap you pay for it, pure and simple. Back into it today and aiming to undo the damage today and [...]]]></description>
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		<title>Weight Journal &#8211; Day 4</title>
		<link>http://timbuchalka.com/exercise/weight-journal-day-4/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=weight-journal-day-4</link>
		<comments>http://timbuchalka.com/exercise/weight-journal-day-4/#comments</comments>
		<pubDate>Mon, 07 Nov 2011 21:19:52 +0000</pubDate>
		<dc:creator>Tim</dc:creator>
				<category><![CDATA[Exercise]]></category>

		<guid isPermaLink="false">http://timbuchalka.com/?p=61</guid>
		<description><![CDATA[Weight was down .2Kgs today when I got on the scale this morning (1/2 of 1 pound). Current weight now 195 pounds (88.5Kg), and my weight loss since starting this revised eating plan is 1.9Kgs (just over 4 pounds). A good solid start. Today is tuesday and my first &#8220;Eat what I want&#8221; style day [...]]]></description>
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		<title>Food Diary &#8211; Day 4</title>
		<link>http://timbuchalka.com/food/food-diary-day-4/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=food-diary-day-4</link>
		<comments>http://timbuchalka.com/food/food-diary-day-4/#comments</comments>
		<pubDate>Mon, 07 Nov 2011 21:17:37 +0000</pubDate>
		<dc:creator>Tim</dc:creator>
				<category><![CDATA[Food]]></category>

		<guid isPermaLink="false">http://timbuchalka.com/?p=59</guid>
		<description><![CDATA[Breakfast was a 2 egg + 2 whites only of an egg scrambled egg mix with spinach and tomato in it. Then some organic lentils (tinned variety) and spinach on the plate as well, and some salsa on top of the egg. Nice and filling. Took my iphone all ready to take a picture and [...]]]></description>
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		<title>Exercise &#8211; Day 3</title>
		<link>http://timbuchalka.com/exercise/exercise-day-3/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=exercise-day-3</link>
		<comments>http://timbuchalka.com/exercise/exercise-day-3/#comments</comments>
		<pubDate>Sun, 06 Nov 2011 21:48:06 +0000</pubDate>
		<dc:creator>Tim</dc:creator>
				<category><![CDATA[Exercise]]></category>

		<guid isPermaLink="false">http://timbuchalka.com/?p=54</guid>
		<description><![CDATA[Kettlebell training this morning 2 x 30 reps of 16Kg Kettlebell and 1 x 15 reps Then 2 x 10 reps of left arm only and 2 x 10 reps of right arm only. Felt good! Some xbox kinect cardio later in the day.]]></description>
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		<title>Weight &#8211; Start of Day 3</title>
		<link>http://timbuchalka.com/measurements-and-weight/weight-start-day-3/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=weight-start-day-3</link>
		<comments>http://timbuchalka.com/measurements-and-weight/weight-start-day-3/#comments</comments>
		<pubDate>Sun, 06 Nov 2011 21:46:54 +0000</pubDate>
		<dc:creator>Tim</dc:creator>
				<category><![CDATA[Measurements And Weight]]></category>

		<guid isPermaLink="false">http://timbuchalka.com/?p=52</guid>
		<description><![CDATA[I am pleased to report another weight loss of .7Kg (about 1.5 pounds) this morning. Current weight now 88.7Kg (195.5 pounds). Overall weight loss so far is 1.7Kg (3 and 3/4&#8242;s of a pound). A pretty solid start and I am excited at what is happening so far!]]></description>
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		<title>Food Diary &#8211; Day 3</title>
		<link>http://timbuchalka.com/food/food-diary-day-3/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=food-diary-day-3</link>
		<comments>http://timbuchalka.com/food/food-diary-day-3/#comments</comments>
		<pubDate>Sun, 06 Nov 2011 21:44:24 +0000</pubDate>
		<dc:creator>Tim</dc:creator>
				<category><![CDATA[Food]]></category>

		<guid isPermaLink="false">http://timbuchalka.com/?p=50</guid>
		<description><![CDATA[Day 3 off to a flying start. Scrambled eggs, spinach and lentils with some salsa on the eggs for taste. Yum! From Food Lunch &#8211; Vegetable stew with Chicken made yesterday &#8211; Did not take a photo as it&#8217;s identical to yesterdays &#8211; here is a snapshot of that. From Food Dinner &#8211; Fish, stir [...]]]></description>
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		<item>
		<title>Day 2 Summary</title>
		<link>http://timbuchalka.com/before-and-after/day-2-summary/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=day-2-summary</link>
		<comments>http://timbuchalka.com/before-and-after/day-2-summary/#comments</comments>
		<pubDate>Sun, 06 Nov 2011 07:40:44 +0000</pubDate>
		<dc:creator>Tim</dc:creator>
				<category><![CDATA[Before And After]]></category>

		<guid isPermaLink="false">http://timbuchalka.com/?p=45</guid>
		<description><![CDATA[Lost 1Kg (2.2 Pounds). No kettle bell training today &#8211; planning to do it every 2nd day. About 2 hours all up of Kinect XBox 360 gaming, raising a sweat but not &#8220;hard core&#8221;. Had a tea with cream today and stevia (all natural sweetener). Actually ended up having two tea&#8217;s, very nice Overall feeling [...]]]></description>
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		</item>
		<item>
		<title>Food Diary &#8211; Day 2</title>
		<link>http://timbuchalka.com/food/food-diary-day-2/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=food-diary-day-2</link>
		<comments>http://timbuchalka.com/food/food-diary-day-2/#comments</comments>
		<pubDate>Sun, 06 Nov 2011 07:37:15 +0000</pubDate>
		<dc:creator>Tim</dc:creator>
				<category><![CDATA[Food]]></category>

		<guid isPermaLink="false">http://timbuchalka.com/?p=42</guid>
		<description><![CDATA[Breakfast was a late one as I slept in (however was within 1 hour of waking up, aiming for within 30 mins tomorrow). Scrambled eggs (with spinach) with more spinach on the side and lentils &#8211; Extremely filling and high in protein&#8230; From Food Lunch&#8230; Stir-fry vegetables with butter beans (about 200 grams) and some [...]]]></description>
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