Monday, September 27, 2010
This picture of me was taken right when we got to Mexico last December, my body fat was at 13% and I'd been working real hard. Not bad for a 57 year old guy eh? So here's my routine if you're wondering and what I've learned about achieving lean body mass....
1. Cardio. I do 25 to 45 minutes of cardio every day. I judge my routine by how much I sweat and 3 times a week I go hard at it and break one of those high school football practice sweats. The other days I do a lower intensity fat burn for a longer duration.
2. Diet. No junk. 200 to 250 grams of protein a day, this is done with supplements as you just can't eat that much lean meat. I use creatine which helps the recovery process. The diet is basically the 'Body For Life' model. A typical day is like this.....protein shake on the way to the gym @ 7:30. Three or four eggs whites and a glass of skim milk at 9:00. Then a carbmaster (like yogurt) whey protein snack at 10:30. Lunch at 12:30 is a lean piece of meat and an entire can of spinach or green beans. At 3:00 pm a protein shake and a banana. For supper at 6:30 I'll have a chicken breast some veggies and a salad with no dressing just a spray of Salad Spritzers made by WishBone. Every day I take a B Complex, a fish oil pill, a calcium tab and a small dose aspirin. If my joints began to ache I use Glucosamine and Shark cartilage. I drink 3 quarts of water a day.
3. Lifting. I've learned that lifting is important but also is the rest and recovery stage. When I first started in the gym I was over doing it and kind of spinning my wheels. So I lift every other day and exercise 2 body groups at a time. I do chest and back together, then shoulders and arms and then legs and AB's. During each session I lift to failure on every exercise just once. If you you're adding weight then you're adding muscle.
Now that's the blue print....but alot can go wrong. A few years ago I had tendinitis in my elbows so bad it almost stopped me and lately my back pain has grown into a weird psiatic nerve deal and my right knee is so loose it could just stop working...but half the game is working through the injuries and the everyday pain associated with being close to 60. My friend Charlie says that at his age if he's pain free then he's most likely dead. So wish me luck and I wish good health for all of you.
Monday, September 20, 2010
This 1st pic of my friend Les Day will attest to the fog, its thick.
Years ago Les was selling 'Phantom Screens' at the home show and we bought one. (its the coolest product, a screen door that just pulls out of the wall, no real door) We got to talking and realized that we were friends right off the bat. As a young guy Les was diagnosed with Prostrate cancer and now he has dedicated himself to Prostate awareness and prevention. He has a lot of heart and he won't be a guy who wonders if he's done any good on his way to the hereafter. He's also pretty good at catching ol slimey.
One day last week I had the chance to get my friend Ben Ellis and our girls out fishing. Of course MP has to do things 'her own way' and Susie is just as independent and as I wasn't working I decided to just let things go and see what happens. The next series of pics is what I learned about how to net a salmon, it seems that the girls can add a flair to it that I've been lacking for years. The first trick is of course to get one on the hook, with MP's moe-joe thats a done deal. Then you let the fish splash around next to the boat for 5 minutes with your thumb locking up the line on the reel. Then I found out that you don't have to dip under the fish like I've done for years. You can also wield the net like a tennis racket and just swat at him from the top and if you miss, no worries, he's been on so long now he's quit flopping around making it soooo much easier. So once he's in the net and aboard its simple, just throw the rod down and hit him a good one with the bat and high fives all around. And thats how I learned thats there more than one way to net a fish. I've actually been thinking that we can add a new element to the excitement on my guided trips by changing things up a bit, we'll see.
I had the opportunity to meet these young guys from Hazen North Dakota. Adam Brayko and his buddies Jeff and Riley came to Kotzebue to hunt caribou and the darn things had not migrated right yet and they got skunked, as you can see that wasn't a problem for silver fishing on the Kenai river. These guys are Border guards and they are as outdoorsy as anybody I ever met. We had a great time. They stayed in a motor home they rented for a fall rate of $125.00 per day .If any of you are looking for a great deal, a quiet time of year and great fishing, its hard to beat the way these guys did it. That catch of theirs, nine silver weighed 115 pounds at the processors, not bad if you're a meat hunter.
Monday, September 13, 2010
Tuesday, September 7, 2010
Wednesday, September 1, 2010
Just this morning as we were walking the Jet-Dog MP and I came across this scene. Right on the side of our tier two Brown Bears built a bed and spent the night, it was darn near still warm. This year Bears have been everywhere, they take salmon into the woods and leave piles of bones. They turn over our dumpster and wake up the dog late at night. But the way we run things around here they have the right-of-way , we'll get used to em.
Now if you don't think the Kenai river is a cool place just check out this next series of pics. This place is bank fishing heaven. As we road the bikes this morning we came across these guys floating their bobbers under the bridge. Theres a perfect eddy there to collect silvers and the government has bought them that nice boardwalk to0 fish from, how civilised eh? Then we get down to Centennial Park where 20 to 30 people were fishing. Its maybe the only place in Alaska where you can still fish from your car just like they did it at the Causeway on Lake Helena when I was a kid. If its raining , no problem, just role the window up....We came across this last scene of an experts fishing equipment. As you can see he has it all. Rod holders, cutting board for bait and a big ole single jack hammer for executing the fish. I asked him if it was OK to take a pic of his gear...he said " I don't give a &**%$"....so then I asked if the fishing was slow....he said " its to #%&^@# to be slow"....so I said maybe it'll be better tomorrow....he said " I *&^%#ing doubt it"..... I decided not to ask if he needed a guide....