SI1V3RBACK's SparkPeople Blog SI1V3RBACK's Blog on SparkPeople, home of free diet plans and a healthy living community Some Alternative Protein Choices: The Dairy Aisle We all know the basic choices when it comes to protein: chicken, turkey, tuna, salmon, yogurt, etc. But how can you mix things up for a little variety and maybe even make better choices, or maybe some of the basics simply don’t appeal to you what so ever (not everyone loves salmon), or maybe you can’t tolerate some food choices. Here are a few ideas to perk up your protein choices. <BR> <BR> First let’s make our good friend Liquid happy and check out the dairy aisle. Why would that make o... Tue, 6 Jul 2010 21:17:10 EST Some Assembly Required - Weight Cage Weekend ! Just a quick note to say that in addition to working on a numbers intensive report this weekend I assembled a weight cage that arrvied this Friday. There were a few more nuts and bolts than I'd like to normally see but it was laid out nicely and it went together in a reasonable timeframe. The only snag was that while I had carefully measured the height to fit downstairs basement room the assembly required sliding a couple of pieces that were more than a foot high over top of the assembled f... Sun, 27 Jun 2010 19:13:09 EST Creatine: The Urban Myths Live! In another position statement published by the International Society of Sports Nutrition (Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M. et al. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int.Soc.Sports Nutr, 4, 6.) they listed a number of persistent myths about creatine, including: <BR> <BR> 1. All weight gained during creatine supplementation is due to water retention. <BR> <BR> 2. Creati... Sun, 20 Jun 2010 16:25:29 EST When Good Protein Goes Bad … How Much Is Enough? A recent article in Consumer’s Reports caused quite a stir, for example see blog link below: <BR> <BR><BR>0/06/heavy_metals_found_in_protein.php <BR> <BR> The issue was the amount of heavy metals found in supplements. Just for the record, it seems that the “culprits” were supplements that included not only whey proteins but other ingredients to provide a supplement mix. I didn’t see any mention of products just with pure whey/proteins as being ... Sun, 13 Jun 2010 19:39:07 EST The Carb Coles Notes A number of my SP friends found the last blog a bit dense, others enjoy the details. But it is always a good practice to provide a summary up front so in the future I will do so. Thanks to all for your input, it is much appreciated. So here is what I’ve learned from the research for the last two blogs: <BR> <BR> 1. The harder and longer you workout the more you deplete your body’s energy stores (glycogen) and start breaking down muscle for fuel. <BR> <BR> 2. The optimal time for replen... Thu, 10 Jun 2010 01:11:30 EST The *Sweet* Science … Part II – Rating Carbs Ok now that the basics of the metabolic window have been discussed, what next. If you accept we need to boost carbohydrates right after exercise to achieve a beneficial spike in insulin and kick start the replacement of glycogen and other nutrients in our bodies, what are your best choices? Two sources I used to answer this question were Sommer Roberson, Carb 911, MuscleMag’s Muscle Power Nutrition Supplement Guide, Summer 2010, pp. 46 – 54 and Jordana Brown, The Carborater, Fitness and Mu... Wed, 9 Jun 2010 02:37:40 EST The *Sweet* Science … And I’m Not Talking About Boxing I have a few plans for the upcoming year. One is to work on building muscle. Most of you have heard that, so on to the new stuff. I’m planning to research health and fitness to bring myself up to a level of comfort that I might actually know what I’m talking about one day. I’ve started to assemble an inventory of magazines and journals and it is quite daunting really. In time I’m sure I’ll have developed an organized body of information I can refer to and summarize for my own use and als... Tue, 8 Jun 2010 02:11:26 EST The Next Big Thing Now that I’ve reached my second goal weight, I’ve been asked what do I plan to do next. Well that is a good question and I’m not sure I have all the answers yet, but I’m working on it. One thing for sure is to basically keep doing more of the same. Eating healthy, working out, and learning more about nutrition, exercise and healthy living in general. This includes keeping up with my Saturday treat meals of sushi. Every Saturday I head out, buy some sushi and take it home to have a sushi ... Tue, 4 May 2010 22:59:19 EST The Lists Keep Coming Stolen from Woodsygirl who stole it from Dacius, who stole it from Yoovie, who stole it from PAAATS. *wheee* <BR> <BR> 1. What time did you get up this morning? Yesterday went to bed at 8 pm got up at 11, when to bed a 4 am up at 7 am. Hard to tell which was the official wake up time. <BR> <BR> 2. How do you like your steak? Medium rare. <BR> <BR> 3. What was the last film you saw at the cinema? Valentine’s Day. Yep I was the other guy who saw the movie! <BR> <BR> 4. What is your f... Wed, 24 Feb 2010 00:58:06 EST The AZ Madness Continues! A is for Age: It’s just a number … okay some higher than others … 57. <BR> <BR> B is for Before: Before I joined SparkPeople I was racing towards disaster. <BR> <BR> C is for Career: I evaluate government programs for fun and profit. But my next career is to enter the UFC <em>334</em> <BR> <BR> D is for Dad's name: Willard … Free Willy !!! <BR> <BR> E is for Essential items to bring to a party: Good friends, good food, good music and good mood. <BR> <BR> F is for Favorite song... Sun, 7 Feb 2010 12:13:28 EST Hilfiger Hostage and the Donkey Jobs Last Saturday was a great day, got up early and had a great workout, weight was down. So far so good! Then off to pick up some Sushi and watch an episode of The Wire (the last season with the focus on the newspaper). Life is indeed good! Then my oldest daughter (Jacky) who has been wanting me to buy some new tops to go with my jeans insisted I go off with Erika and her to buy a couple of things. I hate clothes shopping, but the pants I wear to work were getting a bit big so I agreed to ... Fri, 22 Jan 2010 07:04:48 EST Bedtime for Bonzo … and Woodsy and Susan Seems many of my friends have trouble getting a good night’s sleep, especially WOODSYGIRL and SUSAN134. Well so do I but that is self-inflicted by simply not going to bed. Once I do go to bed I’m out shortly after my head hits the pillow. But I promised Woodsy I would search the world for tips on how to get a good night’s sleep. Well I did walk by a newsstand and spotted a UK version of Men’s Health with a short article on how to beat insomnia. That’s sorta like travelling the world!! So... Wed, 6 Jan 2010 22:25:02 EST 100 Reasons To Love SparkPeople The reasons to love SparksPeople are legion. It is free, it provides great resources, and there are great people to help you reach your goals. When I started out my weight was 315 and I dropped a few pounds but was starting to plateau. That’s when I found SparkPeople. At that time my goal was to reach 220 lbs. I hit that goal and decided to move set a goal of 200. Along the way to that goal just before New Years (December 30th) I hit 214.9 lbs – 100 lbs lost since I started my weight lo... Sun, 3 Jan 2010 22:15:24 EST Santa's Workshop Office It started off with just a few items. Slowly it grew and each year I addrf more and more knickknacks. Tis’ the Tacky Christmas Office season. The time of year I fill my office with tacky or sometimes not so tacky Christmas booty. I’ve tried to find some of the tackiest items I can buy only to find someone will just love it. No telling when it comes to taste in decorating or art. I’m the only one who does this at our company and it is now rather expected that I will continue to expand th... Tue, 15 Dec 2009 23:47:36 EST Domo Arigato, Mr. Detecto! A while back I grew frustrated with oscillating weight scale numbers from the traditional home scales. I tried a number of them but eventually the fluctuations would leave me wondering if it was the scale or the natural ups and downs of weight during a day and during the week. So I invested in a doctor¡¦s office quality scale, purchased from a local medical supplier. The delivery guy actually asked if I had a clinic in my basement. Yeah, for cats with dysentery! (For those who haven¡¦t s... Sat, 12 Dec 2009 14:30:29 EST Huggie and the Christmas Pumpkins Sounds a bit like a children’s television special for the holidays. Actually it is two tales in one. The first the creation of the Huggie. You’ve heard of the Snuggie no doubt, the blanket with sleeves and oh so comfortable for couch sitting and other less active pursuits. Well I’ve created the Huggie, a coat built for comfortably for two. How did I come up with this idea? Well first buy a winter coat lose close to 90 lbs and wait for the weather to turn cold again! Below are the pictu... Sun, 6 Dec 2009 19:57:47 EST Excuse Me While I *Adjust* Myself Sometimes you just get an itch. Sometimes you just have to scratch. I’ve been itching to switch to eating more calories so I can bulk up on muscle. But I know I really probably should move a little further down in weight before doing that, otherwise I’ll just bulk up and cut weight shortly after. Seems to me if I’m heading in one direction with some degree of success then I might as well hop on for the ride. When that no longer seems to be working for me, then I’ll change my direction. ... Wed, 18 Nov 2009 21:58:22 EST Yes I'm Leaving You !! Not SP … silly people! Perish the thought! <BR> <BR> Today I went to buy some new clothes yet again since my jeans were getting a bit big. I’ll probably buy some new office clothes next week. It never seems to end and I do dislike clothes shopping. This time my daughter insisted on coming along to make sure I bought something a little more trendy. Gorillas aren’t fashionistas! <BR> <BR> We went back to the store I always shop at since they have very good quality clothing for big guys... Sun, 4 Oct 2009 19:07:17 EST A Personal Tour of My Workout Playlist In response to a post from RUN_LIFT_EAT, I’m providing a personal tour of my playlist. My current workout playlist features 146 songs, not all are great workout songs but sometimes I just like a little variety. But I’ve gone through and culled out some of my favourites. They fall into three categories: songs with a fast past or hard driving beat that is great for cardio workouts, songs with a pounding rhythm, methodical or maniacal, perfect for attacking weights. Then there are the guilty... Thu, 24 Sep 2009 00:43:13 EST Weight Loss and Fitness Advice for Dacius No. 2: Get Thee To A Denny’s -----------Disclaimer----------- <BR> <BR> For those of you who don’t know, Dacius and I have a competition to reach our goal weight of 220 lbs. The loser will suffer a number of humiliations but, on the plus side, a charity will benefit from all of this. You can go to following link to see what is at stake. <BR> <BR><BR>_journal_individual.asp?blog_id=2374373 <BR> <BR> But since I’m such a fair minded sportsman-like person, I’ve decided to p... Sun, 20 Sep 2009 23:24:54 EST The Wayward Son Well my son who recently joined SP from Utrecht in the Netherlands has his last day of work tomorrow and then begins a long travelling holiday. Mind you he has already spent quite a bit of time travelling since he arrived there in February. I've copied his travel itinerary for the trip below. <BR> <BR> <BR> Italy Trip <BR> <BR> Sat Sept 19 – Wed Sept 23: Rome [flying in] <BR> <BR> Wed Sept 23 – Fri Sept 25: Naples [train from Rome] <BR> * train ride ~ 2hours with a cheaper train <BR> ... Thu, 17 Sep 2009 00:12:58 EST Oh Why Oh Why Is She Always Right! A couple of years ago I was snugly tucked in bed when the doorbell rang in the wee hours of the morning. My son had been out late with friends and had forgotten his house key. I jumped up and still somewhat groggy from sleep headed downstairs to open the door for him. At about the second step from the top my foot slipped and I headed down the stairs one foot stretched forwards sliding along the stairs the other bent backwards behind me with me leaning backwards on it. It was pretty much l... Wed, 9 Sep 2009 23:18:06 EST Weight Loss and Fitness Advice for Dacius No. 1: Do the Swamp Thing For those of you who don’t know, Dacius and I have a competition to reach our goal weight of 220 lbs. The loser will suffer a number of humiliations but, on the plus side, a charity will benefit from all of this. You can go to following link to see what is at stake. <BR> <BR><BR>_journal_individual.asp?blog_id=2374373 <BR> <BR> But since I’m such a fair minded sportsman-like person, I’ve decided to provide Dacius with tips on how he can improv... Mon, 7 Sep 2009 14:53:37 EST In This Corner Weighing In At .... It always starts off harmlessly and then sure enough someone goes running around holding a pair of scissors. Running ... with a pair of scissors!! Well it was nothing like that but it is going to end badly for someone. Following a discovery that Dacius and I had the same goal weights (he is still in the closet on this but it is really 220 not 250) one thing led to another and next thing you know a challenge was issued. Its not that guys are overly competitive, it was just we both were ru... Fri, 4 Sep 2009 20:08:06 EST The Mean Streets of Evolution I live with a house full of women who cannot thermoregulate. My wife and my eldest daughter have hijacked the thermostat and forge ahead with their own climate change agenda despite that fact there is a hole in the ozone forming right over our house. In the summer when it is 78 degrees inside the house they will turn the air conditioning to 68 degrees or lower and then in the winter when it is 68 degrees in the house they jack the furnace up to 78 degrees. How does this make any sense? Th... Wed, 2 Sep 2009 14:55:23 EST Love at First Slight Yesterday was our 35th wedding anniversary. I did have to think how and heck did we ever manage to find each other. I can’t say we were well matched from the beginning. In fact it was more like love at first slight since out first “big” date didn’t go well. We had seen each other in university but largely in the company of other friends. Now I tended to drink a wee bit in the university years. On afternoon on the last day of a class we had together a group of us went to the universi... Thu, 27 Aug 2009 11:38:55 EST Decepticons In My Basement ... OMG Megan Fox Can't Be Far !!! They are here ... in my basement ... <BR> <BR> <img src=""> <BR> <BR> <BR> The have come to inflict pain and enslave me to a life of relentless repetitive tasks. What was their motto again ... To Punish and Enslave. <BR> <BR> <img src=""> <BR> <BR> <BR> <BR> <BR> <BR> Hmmm wait a minute. That's just my home gym. Just got the mats put in and a new bench as well panoramic view be... Mon, 24 Aug 2009 23:56:11 EST Let Them Eat Cake Well my daughter has a god daughter who had a birthday this last week and on the weekend she prepared a party for her including making a cake. She asked her what cake she wanted and she said “Diego” which is Dora the Explorer’s cousin or something like that. Dora the Explorer being one of her favourites cartoons. A friend of hers was also having a birthday and asked for a cake as well. She wanted Tinkerbell LOL … they never grow up do they! So my daughter found baking pans that provide... Fri, 21 Aug 2009 10:01:27 EST The Country Gym I headed out for a few days to visit family who are located well off the beaten track in Northern Ontario. Before heading out I was a bit concerned about keeping up with my fitness routine and a bit apprehensive about eating well. I brought along a load of good food with me such as a few slabs of salmon, eggbeaters egg whites, lots of veggies and fruits etc. The food angle was covered but I also pondered bringing weights. I figured that might be a bit much for a family visit and ventured ... Tue, 4 Aug 2009 01:47:40 EST In Touch With My Feminine Side? A while back I posted a blog called “Testosterone Wasteland”, about the absence of any other male in the household after my son left for Europe. But I soon came to realize that the observation could equally apply to the members of SparkPeople. As I added more and more friends I noticed nary a male amongst them. In fact, posts by males were quite rare it seemed, suggesting they were simply lurking or a small percentage of the membership was male. <BR> <BR> We had a meet and greet in Otta... Fri, 24 Jul 2009 12:12:42 EST Reasons Not to Take a Couples Quiz Once upon a time, and I’m talking many many years ago, I was sitting blissfully on my couch, when my dearly beloved (Kisheger) suddenly exclaimed she had found one of those couples quizzes in her magazine and wouldn't’t that be fun to fill out. No it won’t I though. I tried to fend off this foolhardy suggestion. But Kisheger persisted. My brain streamed “Don’t Do It”, but she looked so bright-eyed and enthusiastic she managed to convince me it actually might be fun. <BR> <BR> The challen... Fri, 17 Jul 2009 13:50:42 EST Testosterone Wasteland The proliferation of channels available through cable has been a mixed blessing for me. Lots of great movies but with three females in the house it seemed I was constantly bombarded with shows telling me how to cook great meals with no effort (if you had someone prepare/chop/slice/dice/measure everything in advance for you), how to renovate my house or better yet my neighbour’s house, how to till and drill, seed and weed. I was beginning to know what not to wear, the pain of rejection (from... Wed, 24 Jun 2009 01:58:38 EST Arms Waving Madly Sounds like a sequel to Eyes Wide Shut but alas this story lacked a film crew and the starring role was played by an oversized gorilla and not a Hollywood star with a toothy grin. So I have to rely on the age old art of storytelling. As they say, a story is always grander in the retelling. <BR> <BR> Now I’m not a terribly concerned about my appearance most days, although from time to time you simply can’t help but notice the way people who don’t know you look at you or sometimes even th... Mon, 22 Jun 2009 00:44:35 EST In the Beginning My entry to this site was a multi-motivation driven decision. My daughter is a big fan of The Biggest Loser TV show so I watched the show with her all season. At the end she challenged me to our own home competition. I started at approximately 315 around the beginning of May. I decided it would be a good idea to drop back to a weight that was in a healthier zone and the competition would help keep my daughter and I motivated. And yes she's been kicking my but most weeks. Since that wa... Sun, 21 Jun 2009 13:53:08 EST