This Ramadan-Today

Well it had only been 7 days ajer kan, but today is my gloomy day ler..entah ler tetibe ajer nak naik hangin x tentu pasal...hormonal imbalance kot...

Ramadan break

mm..my Cip is giving me many task ler this ramadan. can we make it..mmm i guess so

Positive je train hard in my mind...

Terawih calory counts

Today i did some research on my Terawih prayer..i did it with my Polar F4 watch, huhu..well during Ramadan not much exercise could be done...well here is one thing u should consider if u want to be close to Allah at the same time reaping the benefits of maintaining a good body..heheh

Well i started counting my calories at the moment i step out my house and went to he mosques waited for awhile for the Isyak prayer then move on to our Terawih prayer, 8 rakaat sahaja, but here what i found out...

My max heart rate is 122, average is about 66 and my calories burnt is 171 and time spent about 1 hr 33 minutes, well it may not be in the zone but..i enjoy it so much...

well u should go for it...

Siapa akan menang Permatang Pasir?

mmm tetibe lak nak tulis pasal politik lak kan... agaknyer lepas hantar bapak gue and his gang for a trip to permatang pasir kot...

a brief chat with my father, it may not be a win to PAS,,,could be the issue of kampung buah pala akan timbul sebenarnya aku sengaja nak provoke bapak aku supaya we will go into deeper debates about that,,,but he seems to take it lightly...

memaca isu yang cube dipermainkan ,,,,yang terbaru pasal 1 Malaysia...bogus katenyer....ialah promote sekularisme nanti..entah ler..aku pun makin pusing ....ler

anyway our economy is not well...and many jobs are about to be lose, and people are screaming about cost of living,,,now education cost pun dah semakin naik...aku baru saje borak dgn adik aku yang belajar di PTPL, mak oi sijil sahaja cost about RM7000.00 wah, x sangka yer sekarang ni...mahal nyer education dlm Malaysia...ek...

itu ler mesti keje keras ler aku... back to the politic, bukan ajer kat luar dlm opis aku pun same ler hebat,,,cehhh fening...

byk isu yang membelengu BN sekarang berbanding dahulu...so good luck pak jib

My weight loss journey- Part 2 (evolution)

My battle with weight has always been a continuous ones since i was a kid...well surrounded by a plenty of foods and scrumptious deserts..who could not be tempted to not to be over indulged..
well food has always been my comfort relieve from stress...well growing up pains...and painfull school days..inner struggle of being perfectionist in my career..path had even added so many pounds..i guess by now u had probably read my previous entry about my crazy yo-yo dieting...scheme kan...but this time it will be my action plan...

Preliminary

First and foremost, what u should actually do is? get to know your body and what u put inside your stomach...i read a lot about losing weight, exercising, calories burning and Malaysian food calories...

It helps u to plan what and when plus how u could actually achieved your target....kan..as the saying goes knowledge is power...

Diet Plan

Some may not agreed to what i'm writing here...please do comment ..what i did is actually tailored made by me...

here goes...i went into a solid protein diet for about 6 months,,without staple carbo intake with once a week indulgence...

I took 5 times a day meal plan..with breakfast, morning snack,lunch, evening snack and dinner..
well what do i consume....well its all natural no protein shake, pills or even liposuctions yerr..

well u must be aware that u need to be nourished with all the important pyramid of food..im talking pyramid yer...so please follow that as your portion controller...susah tur...kan..

my usuals are... breakfast is fried eggs, or sandwich without mayo, sometimes kueh ler, hot dogs,u can go heavy on breakfast but no carbo for me, that means no nasi, mee, kuey teow,or any which is high in carbo...well where do i get my carbo that is the easiest way to boost up your energy kan...mmmm well actually i am an avid milo drinker..so i know that i would get it from there...

my morning snack will be jacob's high fiber crackers....and sometimes crackers tah hape hape ler...see there goes another carbo into my diet....

lunch....i would only take vegetables and proteins only, i could be in a form of soup or anything but less in oil and fats contents...

evening snacks...make sure it will end before 3.30 pm...crackers again...

dinner...lak sometimes the same as lunch....

Exercise plan

If u look at my diet, would i have any energy left to burn it out....

mmm well it has many carbo loop holes in it... it is what i called subconcious eating ...well u are used to eating all those snacks...u kindof forget that it actually has carbo in it...

the reason i do not take too much carbo is..i would go into the difficult energy curve ...which ois fat burning..whereby fat will only be burned only if there are less glucose to burn..well it may sounds as if u are killing your muscle..well actually not..if u had suffiicient amount of fats..it will not go into your protein cause it is the hardest way for your body to burn as fuel...

U get tired easily in the begining ..please dont stop kept on pushing and u will feel the sudden rush of energy...cause fats actually carries more ATP ..than carbo....but it is stored in solid forms therefore chanelling it will actually requires signals from the brain...try you will feel the difference

My normal routine for 6 months is running...that is the best way to burn it all out...
my favorite is Lake titiwangsa...burn it out..there...kind of funny thinking back the day i started very early sunday morning...got chased by the dogs...huhu and my soles tercabut..,,mcm2 well that not stopping me..well...i bought myself anew shoes then kept on running every evening...

starting at a slow non stop jog completed one round then it moves on to two rounds and somtimes even three. then move on towards running... of course u felt tired then fever pulak..mcam ler...but that not going stop me...there is never quick fix for weight loss...please dont believe all those slimming programme outhere bogus ler....

I move to bigger venues in running and sports...entering running competitions started with 10km, trail running, climbathon next is marathon and ultimately triathlon..

planning my next swimming class with bro Ian and purchasing my new bike...soon

don't give up keep on moving be it walking , gardening,washing your car, chasing your kids ke..at least it is a start towards being active.....well i never thought i could actually ventured into highly physical stuff till recently...


Conclusion

My weight now stay around 75 to 76 kg, previously it was around 100 kg to 110kg,

I do it on my own cause i just could not afford a trainer but i was fortunate that Bro Ian is a certified trainer gave me many tips...on his website corporateatheletes.com..if u could afford one please do...it will do it even faster than me....

Some people i know may not even recognized me..well...some people whom ingoring started to take notice me...i love the attentions ...but what was great is my health status now is so much better..i never had any migraine and my gastric is almost non existent...and my BP is very much lower than it was...hopefully after this i could found someone to share it for the rest of my life...

This plan of mine started as a changing agent that i really need when i started on a new career path...i was lost in the begining of the program but later on...i found that the very reason u should pursue this is your own satisfaction not of others,,to be pleased..

Keep on challenging yourself...and you reap the benefits...

Genting TrailBlazer 2009 -Awana Genting

Check this one out...trail running...running shoes aku pun dah berabuk tur lame x gune...

Date : 1 November 2009

just click here for more details

Gah tgu race partner cari nama kumpulan yang sesuai...ape ler ...ade cadangan ke?

Mystical or Mythical?

Why am i posing that question? I knew such a person that is so drawn into all of this things which only brought horror to me....im not abig fan of horrified stories about ghost especially those involving black magic....isk fening kekadang di buatnyer...

kekadang...aku rasa it only tearing us apart sahaja....entah ler kalau boleh aku nak jauhkan ler family aku dari dibelenggu of such things yes..no doubt that these exist around us.

It is a matter of whether u want it to be a part of your life or just let it pass by and live your life as it is...entah ler kekadang aku rase a bit too much dengan sedara mara aku yang seakan taksub dengan benda benda ini semua....mmm....

Jika kepercayaan itu hanya akan memecah belahkan perpaduan keluarga ..adakan ia satu keperluan yang penting dlm hidup ke? let the Almighty finish it....let the Almighty be judge on that...

entah apo nak jadi dengan sedare aku sorang ni...yang sedih tu aku rapat lak dengan dia... anyway hopefully she gets what she is looking for...

Morning Run

Today mark the first day, i had ever tried running before going to the office, it was quite an enjoying feeling, with the cold environment in the morning, be it at the office gym,,

I did only 5k because of the short period...hehe, mmm but i felt kind of unease with the warm and sweaty conditions...mmm even after a cold shower..mmmm

mm may be i could consider an early morning run after this...mmmm

Condolences to the family of KOTR 09 participant the late Gary Leon Robert

Im sad and suprised to read the news today that one of the participant was found death on the tunnel floor Stadium Shah Alam

May he rest in peace.....

Despite being competitive we should also be considerate and aware....

Second Putrajaya International 12 Hour Walk 2009

anyone care for a walk with me...click me hehhehe

Shah Alam Adidas King Of The Road 2009-The Race Day

The picture above was taken after the run,,,together with fellow Melawatian's Runners...kudos to them for completing the gruesome hilly course....gitus....

The race started around 7.00 am, oisk luckily i managed to Subuh first before i came to the reporting center,, there is a Surau nearby the Stadium ,,,lepak jap arrived quite early that morning...take a light nap ckit...parked by the road side ..while waiting for the prayer call ...parked infront of my car ..was MRSM batu pahat bus...mm there going to be a lot of students in the run...well it was...per had to run pass through them...running in line..???

As usual before run jer,,mesti ada masalah perut tau..isk..i need sometips in getting the right nutrition or diet before every race ler....i kept on having the same symptoms...i hate it..when u got this kind of uneasyness...while running...hate that....

The flag off was done by MB Selangor, here we go again...another short but hill billy route...i am quite familiar with the route....kind of reminiscing a bit about my past here in Shah Alam...the route where i used to go to work...i started off kind of slow ..due the overcrowded road...kot pushing my way through out the crowd in the begining of the uphill towards bulatan kayangan..haiyo fenat jugak....but thus time im quite motivated due to my new friend Sony Walkman and Adizero...hehe my latest craved satisfied...well they had done their job well done...syabas syabas...isk Abass that the sponsor for the mineral water...hehehe....

I took putu kacang as my carbo load..mmm bad bad choice nak power bar but mm x selera lak cheq early in the morning..mmm got to find new alternatives..as what Cheramiche would said..it gave me gas....well it did...i almost vomitted one time and it did not smell nice at all when u burp...ehhh gosh.. half of the way i took my powergel chocolate flavor...i could not finish it..cause it is too thick...may be i need to change to another brand of power gel..

It was a letdown for me....i m not proud of my timing...i cant precisely tell ...no polar yet on my wrist but i did around 70 min...teruk mar...i need to push it up..for my next half marathon...

My run this time around was quite fun i met several old and new faces....like of Zil , Kak Intan and Ping Aun( ayo after so many race this time around i managed to get to him). all the usual Melawatian runners,,Opps lupa Abg Ian juga tau..hehe finished more then 2 hours katanyer...

The organiser did a wonderful job this time....i like the running vest this time...despite the asian size limit...nasib ler siapa suruh yang amik S kan..but M for me just fine....the water station along the run was well supplied ade mineral bottles lagi wow...very convenient to carry along the run...but after run drinks per....habis cepat...mm maybe next time nak kene ade 20 counters for Milo ler...depa duk tibai per x hengat dunia ler...kalau nak senang amik kene ler habiskan race cecepat yer...

This would be my final run till after raya..it has been a very enjoyable month of runs...it a blessing in disguise...even though a pain on the legs....

Kudos to all of the fellow runners at KOTR 2009