Assalaam aleykom WBT and A very2 good day.

I beleive I have already written on the subject matter of the BODY FOR LIFE book. But due to a request from one of my blog readers, I will attempt to my very best insya-Allaah to summarize the book, ...again :P... which lost me around 6 kilograms (of fat and a bit of muscle I suppose) in a bit over 2-months :) And not to mention also... without following any starvation diet what so ever. Just plain old common sense, and of course... elbow grease :D

Well... where do I start.

Body For Life was written by EAS founder (or was he co-founder), Bill Phillips. The guy is a fitness buff, and I must say he managed to write a pretty straight forward and simple (but not easy!) to follow book/program. Actually, there's a dedicated website for Body For Life... The website of course will be filled with foto orang2 'bogel' :P Sebab there are many before and after pics... (BEFORE GEMOK!!! AFTER FABULOUS!!!) :) But of course, not totally naked... only girls and guys in underwear like attire :)

Okes. Basically the book tells you two things. ONE... eat properly. TWO... get of your ass!!! :D (There's actually a book with the title... Try googling the title GET OFF YOUR ASS! Marty Tulley if I'm not mistaken is the author).

Let me explain... even though this info. might be useful for the one who requested this topic... others could also gain some experience and 'refreshment' insya-Allaah :)

1. EAT PROPERLY

• Basically, contratry to popular practice and belief, you need to eat more in order to lose weight :) I think I talked about this before... tapi takpe.... Yeps! Get your plates ready guys and gals, cuz the food frenzy is a comin'!!! Ok ok. Let me clarify. In a nutshell, the book tells you to eat 5-meals per day. Don't know about the latest edition, but when I last read it, old Mr Bill asked me to get my tummy filled 5-times each day!!! (preferably 3-4 hours apart la tapi...).
• But please do hold yer horses... because it's not the normal nasik + binatang (ayam, beef etc.) + teh-o Ais Limau with 5-tonnes of sugar... Basically, you need to have a balance of healthy proteins and carbohydrates (carbs). Mr Bill outlined a very2 simple formula. CARBS portion (as big as your clenched fist) + PROTEIN portion (also the same size). Basically you need to have this per every meal. Veggies? Hantam saja lah!!! Apa2 pon ok rasanya :D
• Of course, cook it in a health/healthier/healthiest way. Do not deep fry, butter fry, fat fry or what ever non healthy way of cooking :) The way I did it was basically... for example... Baked Chicken Breast + Rice (or any other complex carb srouce.). Of course the main challenge was to make it tasty. Saya x pandai sangat pasal nak kasik sedap, so the normal salt n pepper n kicap were my loyal friends :D

2. GET OFF YOUR ASS!!!

• Okes. Basically for this... you'd need to do CARDIO/AEROBICS and WEIGHTS.
• CARDIO/AEROBICS... ialah basically benda2 yang boleh kasik your heart come up to the fat burning + metabolismic conditioning zone :) Ok. In the book, he reccommends a 20-minute interval training thinggy... which I liked very2 much! Senang nak ikut walaupun mula2 buat akan semput...
• WEIGHTS... as the name implies... angkat berat :) And don't worry... jangan plak fikir if you angkat berat, you will get ketul ketul. People... you know how DIFFICULT IT IS TO GET THOSE KETUL KETUL! Dayem... If bodybuilders could get their bodies like that just by angkat-ing besi2 berat, the sport wont even exist! There's more to getting those muscles out that meets the eye :) So... don' takut to lift up weights :) Seriously... But of course, don't lift more than you can lah. Kang tercabut plak tulang dan ligamen2 gantung...
  

Hah... dah, tu je la basically what the Body For Life book is about :) TAPI! If you wanna get the most from the book, of course kena beli and read it for your self. There're motivational stories, pictures of past Body For Life Challange (look at the website http://www.bodyforlife.com/ for this), some tips from the author dan banyak lagi. OH! And of course there's the supplement push. You see, this book is made from EAS Sports n Nurtition origin... so sah2 la dia orang akan push their products :) Just ignore the protein powders, meal-replacements etc. Not only are they unneceesary and cost you an atom bomb, the HALAAL status of these supplements are also in doubt. So, kalau nak ikut, insya-Allaah, stick to natural food. I know I did, and Alhamdulillaah, lost 5-6 kilos... :D

Okes. It saja ini kali. Tq for reading and happy Weight-Losting my fren :D

Assalaam aleykom WBT and A very2 good day.

Today, I am conveying the rather sad news. We, the USM anglers (comprising of myself, Azrul Hazri, Akhmal, Cikgu Othman, Pak Anjang Akhmal and Sifu Mohet) will have to cancel our mackerel (the targeted fish species) fishing trip, due to the possibility of turbulent weather. The news was just given to me a few hours ago by Azrul Hazri... he received a call from Akhmal (who received a call from Pak Andak Halim the tekong bot) telling him that there is a high probability that the seas will not be friendly, and if we go out, it is extremely likely that we would not be coming back :P

I have to say that my initial response was disappointment... But what can a mere mortal like me do :[ I can only pasrah to God's will... and as Mr Sazly often says... Everything that happens has a hikmah behind it :D So in the end, nothing to be sad about lah. Memang for the best pon. Kalau tak, tak pasal2 kapal karam tengah2 laut... abish masuk statistik kemalangan laut separa dalam :D Na'oozubillaah.

Annywayz, it's ok lah. Because insya-Allaah there will another time. And we pray to Allaah that that time, the Tenggiris will be in its abundance, and fill up the kotak plastik on our small boat :D Okes...

Below are some pictures of our targeted fish. As well all know, the malay name is Tenggiri. I am not sure whether this is Tenggiri Papan or Tenggiri Something-Else :P In English, I think the species in the picture below is the SPANISH MACKEREL! Kok spanish mackerel buleh berenang in Malaysia waters! Sungguh hebat :) Maybe they got bored of the Bernebeau at Madrid, and decided to visit the waters of Yan, Kedah.

The beaten 7-kilogram mackerel

I think this was the one of the 12 Tenggiris we managed to haul in during the December 2007 trip :) Quite a nice whopper aye? Ni Azrul Hazri punya catch kalau tak silap :) A big 7-kilogram silver mackerel.

So... setakat ni, kempunan kejap la memancing tenggiri. As the hardcore mackerel angler would say...

"TANGAN DOK BEGETAQ DAH NI! GIAN NAK LAWAN SHUKOI!!!"... 

Ntah betul ntah tidak expression kat atas tu... but lebih kurang lah :D Mackerels are related to the shukoi jet because of their speed in the water! :D And believe me you, the fight  to reel them up is indeed a fantastic  battle... :)

Okes lah. Maybe not this time... but another time insya-Allaah we will be meeting again oh Mohd. Mackerel bin Jaapar. Until theennnnn!!!!

Assalaam aleykom WBT and Happy Fishing

PS:- For our last successful trip, you can visit my post at THIS PAGE

Aiseymaaannn... (a good aiseyman that is)

Last weekend, when visiting my parents and also sending my wife to kursus TEKBAC, I took the opprtunity to visit the kedai2 game 20-sen at Sungei Wang Plaza. But as you all know, gone are the days of the 20-sen game machines... now, minimum nak kena masuk dalam kotak berskrin dan berkayu-ria tu is 50-sen. And most arcades now charge RM1 for a token. Hiah! Inflation... inflation...

Anywayz... I'd like to share my experience... of RE-experiencing my childhood fun of playing one of my ALL TIME favourite games! STREET FIGHTER 2 ... (Round 1... FIGHT!... Adoken! Adoken! SHIN RYU KEN!!!)

Basically, the game is about your chosen character, fighting his/her way through the streets of the world, with the sole intention of defeating the big bad drug lord boss... M BISON!!! And insya-Allaah after managing to put him down for the count, you will be treated to the ENDing story of that particular character. As for my character, I have chosen GUILE... the US soldier out to avenge his fellow soldier's death! (CHARLIE kot kalau tak silap nama kawan dia yg M. BISON bunuh tu...). Bawah ni senarai character2 yg anda buleh pilih. In those days, many of the expert Chinese players mainly picked Guile, because he had hidden moves and powers... which sometimes caused the machine to HANG!!!!

Okes. The Jalan Cerita... Firstly, saya akan naik katerbang... the plane is de one shown in the red circle tu ha... So I will go from country to country... fighting off other fighters... in preparation for the final battle with Bison :)

The pangkah-pangkah merah tu indicates all the fighters yang saya dah tewaskan. HIAH! Gambar berikut merupakan my victory in Japan against RYU! Kalau diikutkan, he is also on the same quest to find Bison... but alas, he has been defeated by Guile Al Troxion... Hiah!

Anyway, I did not manage to take any pics of Guile's SONIC BOOM or LIPAT MAUT powers, since my hands were occupied during the whole game. Tapi takpe, I think kalau nak tengok Guile's power, you can always Google :D

Ok, after defeating a few fighters, I was led to bonus stages. One of them involved my TOTALING a car with my bare hands and feet :) If I can finish in 40-secs, then I'd get 30,000 points BONOS! Which is good for... for... for nothin i guess :P Cuz nobody I know played for the high score... evenyone played jsut for the sake of beating Bison :D Anywayz, ni gambar keter yg kena musnahkan tu.

Long story short... after beating all the other fighters, I'd have to face the THREE BIG BOSSES before Bison. BALROG, VEGA and... the muy-thai master himself... SAGAT! Quite tough, but alhamdulilllaah, all of them fell at the hands of Guile.

So after SAGAT... saya pon lawan la Bison. 3 round gak kot? Tapi last sekali, saya munang. Alhamdulillaaah. Beginilah keadaan Bison lepas saya belasah dia cukup cukup... HIAH!

Guile mmg dah nak bunuh Bison dah lepas tu... tapi, sib baik bini dan anak dia datang... pujuk cakap

"Tak yah la bang... buat abih bogheh je. Baik abang guno tenago tu tuk bondo lain yg lagik berpekdah... macam potong ghumput kat ghumah ke, mandikan baby ke, atapun benda2 lain yg halaal di sisi agama di waktu malaam..."

Guile pon sodih memikirkan apa yg dia terpikir utk buat... yakni membunuh. Baik dia buat benda lain dia rumahnya di USA. Lantas, dia melepaskan Bison, dan naik aeroplane balik USA.

Annywayz... that's my story. Like a little kid, I was really2 happy :D After that, I played a few other times using Ken and Ryu :) Their ending stories are of course different from Guile's, where Ryu just walked away from the prize giving ceremony... and Ken finally married his long-time girl-fren (Buleh nampak muka rakus Ken lepas dah menang. Kekekeke... Kurang bersabar nampaknya... ish ish ish).

In all... it was a BEST BEST experience. Oh... and BTW, actually, to win the Street Fighter 2 (Original) game is not that difficult. You just have to know the moves to defeat each character. I won using three characters not because I was too damn good or anything, but because I knew the standard fail safe moves to defeat all the other characters :P Even the THREE BOSSES ada standard moves... Cuma dia orang pantas sikit la :) Hehehehe.

Annywayz... it was good fun. Not clean fun tho, cuz the game room was filled with asap rokok (even tho tak nampak pon orang isap :o). Oraitey... again, tq for reading... Salaamz

PS:- X-BOX 360 nak (atau DAH?) release STREET FIGHTER 4!!! I hear it's danggg good!!!

Assalaam aleykom WBT and A very good day :)

I am a guy who likes to cook. BUT! That does not necessarily mean I'm good at it :) I can cook, but most of the time, I lack the umph! factor... so end up apa yang saya masak mmg rasa dia ok (ataupun kadang2 hampeh 132.3%), cuma takde la sedap sampai mata terbeliak dan lidah tergulung dan juga mulut menguncup tanda menyerap dan cuba mansampel rasa makan yang amat lazat utk jangkamasa 14 saat :)

Anywayz, I would not like to talk about cooking, for as I've mentioned, I am only ok at the task. I would just like to talk about non stick cookware :)

In my hostel room, I have made the decision to buy a relatively cheap MAXIM frying pan... or is it wok? Saya pon tak sure. Why I bought it? Well, actually ever since we moved in to our Nibong Tebal house (I, wife and doughter that is), we've been cooking using non stick cookware. And seriously, memang syiiok because gone are the days where the makanan (like eggs, meat, fish etc.) get stuck to the cooking surface. So, this eases the cooking process a lot, and also makes cleaning almost effortless (I have to say, most of the time is IS!) :D

The one I bought at TESCO EXTRA (the smaller version of the big TESCO) is the cheaper type one... dia murah pasal coating non stick dia takde la power sangat... satu layer je kot? And then takde material2 yg hebat2 yg boleh withstand heat sampai 40 ribu darjah celcius :) Hehehehe... I think la. Anyway, mahal tak mahal pon... RM70 jugak la. But alhamdulillaah, it was worth it. Pasal memasak di asrama... for one thing dah la illegal... takdak tempat masak yg betul pulak tu. We have to put the stove on a baldi (nak kasik tinggi), and then cook on the floor lah :) Kalau guna yang NON-non stick (2 "nons" will neutralize both "nons"... oleh itu jadi lah STICK) punya kuali or periuk, nanti makanan cepat lekat... n oso cepat hangit (from my experience lah!).... So non stick yg saya beli ni saya rasa agak best la...

NAMUN! Saya rasa la... kalau nak masak kari atau kurma... maybe pakai yang periuk biasa lagik ok kot? Saya pon tak tau pepasal... tapi macam lagik sedap plak makanan tu jadik. kekekeke. Jadi, saya masih juga menggunakan yang jenis biasa punya... yakni yang jenis stick.

Annywayz... satu lagi nak kabor, dari sudut penggunaan. Yang non stick biasa la.. manja sket. Kalau nak guna, you have to use non-scratching utensils... meaning, utensils yang bukan besi based :) Must only use wood or plastic based senduk or sudip or whatever :) Cuz the cheaper versions (and most of the higher end ones) would normally lose their non-sticky-ness akibat kena calar2 ketika process meng-cooking... Oleh itu, make sure you use wood or plastic based cookware to go along with non stick pans :) For me, I go for wood based... pasal plastic based ni I think macam buleh melt bila masak. So end up makan plestik...kekeke. Kalau wood based I don't I mind that much. Cuz behind all the chemical bounding agents, there still is wood... and wood is ... after all... OrGaNiC ye dok :P

okes... Apa lagik nak bebel? takde apa dah kot. So as usual.. we will layan the gambars... :D Assalaam aleykom WBT and Salaaam Muhibbah from da TrOx.

Pandangan dari bontot kuali

Top view

This one is diharamkan. Cannot use or risk damage

Wooden ones are preferred and highly reccommended

Plastic based also can

The three friends... Maxim + Stove + Gas 14kg

No where else to put, so I hang together with my seluaq

Like I said, for gravy based dishes, you can't beat the old periukz :D

THE PICTURES, as promised masha-Allaah

Burnt Old Newspaper - Alhamdulillaah, GOD protected my mom's car and the house from burning down

The window from where the thief reached through

Stuff scatterred on the floor after failed attempts to 'grab and take'

Daylight... crime scene in the morning sun...

Lobang dekat fence... besar ooo dia potong

If you look closely, you can see shoe print :P

Pandangan dari luar...

Kesan kopak-an... I think he used a screw driver

My dad already pasang balikz. Kalau tak, benda ni mmg dah jatuh ke lantai

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Sorry my dear friends and readers for not updating this blog for (relatively) soo long :) I was back in Bangi for the whole week and I did not have full access to reliable Internet connection... Annywayz...

My entry today is a bit of a sad and scary tale... for I and my family (i.e. wife, daughter, mom, dad, aunt, grand mother and cousin) almost fell prey to an attempted robbery! :( Someone tried to break into my parents' house in Bangi... and the surprising and scary thing was that... the culprit (1 man we presume) did it so early into the night, which was around 9:15pm!!! Awal gilos tu! Even me, a non penyamun knows that 9-10 pm is a bit early to go out stealing and robbing people :(

Anywayz... the story started like this...

I was ready to go out to play snooker with my friend, Mr Azrul Azmi bin Mohd Amin bin Kayat. When I opened the car park door, I realized that there was something not right. There was some sort of activity happening in the corner of the car porch, where we normally place a stack of old newspaper. From the 'lighting', it seemed like a bon-fire was lit! I straight away called for my father to get confirmation on what was happening, or whether he was burning something near the porch. When I realized that every one was in the house, I braved myself a bit to go outside... To my surprise and shock... the stack of old newspaper was a lit! Someone had started a fire! I stormed back into the house straight away and locked the door. In a loud voice, I said there was something burning in the car porch! ... Then suddenly, my aunt (around 78 years of age) passed me slowly (as her legs are now a bit sakit)... She mentioned that it was actually her burning her tunku! (a stone wrapped in leaves covered with thick cloth... heat based treatment of the olden days). Oh! I thought that she was the one who accidentally set the fire... maybe she put her tunku on the newspaper cupboard! So I went out and put the fire out... But as I was doing that... I thought... "Takkan la my 78 y.o. makcik can come out all the way to the car porch, to make her tunku? Lagipun, she always does it on the kitchen stove! And there's nothing here that can be used as a tunku burner?"....

Then! My mom suddenly screamed! She was shouting... INDIAN!! INDIAN!! My dad rushed to the master bedroom... and managed to see a dark arm reaching into their room from a kopak-ed window. The man was saying "MARI SINI! MARI SINI!" - referring to the stuff he was trying to grab from my dad's study table... which was reachable from that particular window. But short after my dad came, the guy split!... only managing to grab some worthless cards and recycled paper. I on the other hand, after putting the fire out, came rushing back into the house... locked all the doors and started to make noise so that neighbors could here me... Luckily for me though, that the guy wasn't there to KETUK my head after going outside to put out the flames... for I think that that was his initial intention...

But maybe after I closed the door the first time, he straight away went to my mom's room and cracked open the window and attempted to get what he can...

Anywayz, in all... Alhamdulillaah... no one was hurt. But ALL of us (including Farhanah, who cried after the incident) were left shocked. It all happened so fast! Everything ended before I even knew it began.... Tapi memang I am so syukur2 Alhamdulillaah that no one was hurt... and that unfortunately included the pencuri also.



After the police came... it was confirmed that there was some 'droppings' made in front of the gate of the house in fornt of ours. According to some people, the robber was trying to cast some sort of spell... or ilmu on us before attempting the robbery. Alhamdulillaah, GOD did not grant his will.... So, it was not an Indian as my mum has initially thought... but most probably a dark complexioned Indonesian... or maybe Malay? But usually, the shit thinggy is normally done by Indo robbers....

Hmmm.... risau memang risau. We have 'pak gad' for the area... but how big an area sangat can 2-4 people cover :( Kesian kat my parents... because the aren't getting any younger... and these robbers aren't making life any easier for them :( Dah le kawasan tu agak 'hot' ... Hmmm...

I think, just have to pray banyak2 to Allaah, and hopefully He will protect that area from those horrid penyamuns! Ameeen...

Ok :) Pictures coming soon insya-Allaah, ... takde memory card slot kat Apple ni, n oso cannot transfer via USB connection because belum install Sony Erricsson driver...

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Ok. And this one lagi takde kaitan :D Terpengaruh dengan Mat Nabil Tajudeen...

Your Brain is 60% Female, 40% Male

Your brain is a healthy mix of male and female You are both sensitive and savvy Rational and reasonable, you tend to keep level headed But you also tend to wear your heart on your sleeve

What Gender Is Your Brain?

Haaa... today, I was actually supposed to treat some of my lab mates... tapi ntah macam mana, terforgot :P Ended up following my roomate to Fitness First @ Island Plaza, Penang. Tp takpe... I will make up to you guys insya-Allaah :D Sorry sorry soryy :P


Anywayz...

The main reason I wanted to see Fitness First was because of all the hype I've been getting about the place. Al-maklum ler, franchise fitness... sah2 got high quality equipment one. We were actually 'invited' to go there after Azrul received a phone call from one of their sales persons... She was promoting some sort of voucher of some sort. Azrul asked whether he could bring a friend, so that's how I managed to tag along.

Fitness First had all the equipment a fitness crazy person would dream off. There were like more than 15 TREADMILLS (mesin yg lari2 setempat tu), ten or more stationary bikes, weight machines, free weights... the works! Plus, the environment memang best la for working out. The only problem was one thing...

The Distance From USM...

Island Plaza ni, is around 20-minutes drive from my uni. And that's when all the traffic lights turn green on my command :) Plus, we followed one jalan tikus to avoid some unnecessary traffic lights (which helped speed up our journey by 5%)...

Based on my own experience joining fitness clubs... I just can't seem to commit. Dulu saya pernah join satu dekat Bangi... EQUINOX fitness club at Hotel Equatorial Bangi. That was quite close to my house! But still... even though I paid the monthly fees of RM100... there was always an excuse not to go... :P So... ni kat Island Plaza... 20-mins given tarffic light all green... given also jalan tikus tak ramai orang... and also given I am rajin to go :D hehehehe. Too many variables lah....

So, in the end... after shoving off the promotional student rate of RM112/month... I am deciding not to join lah :D Kalau kat sebelah rumah, insya-Allaah I will join. But considering my past malas-ness, and also the DISTANCE!!! Me think me no join lah.

The thing I have to do now is... kalau nak fit balik, is to stick to what I'm doing now... Which is playing tennis on a regular basis with my roomate. Now forehand dah buleh pukul dah sket2 tanpa kasik bola terbang ala2 baseball :D Nanti after I get this consistency for outdoor activities, only the will I consider joining a commercial gym (if it ever happens lah!)

Annywayz... in conclusion... Fitness First memang cukup dan cantek semua barang2 dia. Complete set of cardiovascular and resistance equipment. They even got HAIR DRYERS in theyr changing room! But considering the fact that it is too jauh... then I think cannot lah. And better not... Because silap haribulan or mistaken day-moon, end up only paying the monthly fees :P Dah la kontrak ONE YEAR!

Hehehe... tapi takpa... I will become fit and firm one day insya-Allaah. But for now, no fitness clubs lah :D Oraitey! Assalaam aleykom WBT and MAJULAH FITNESS UTK USM!

Image illegally taken and modified from Trikidz Malaysia... don't saman me pleaseee. I kenot help it...

TRIATHLON:

1. An athletic contest comprising three consecutive events, usually swimming, bicycling, and distance running.
2. A women's track-and-field competition comprising the 100-meter dash, high jump, and shot put.
3. British: a competition comprising fly-casting, horseback-riding, and trapshooting events.

====================

Well, at least these are the definitions I got from http://www.dictionary.com :)

Anyway, the main reason for my post is to support the very2 good initiative by http://www.trikidzmalaysia.blogspot.com/ for conducting the first triathlon clinic for kidz in Malaysia. A great step in the right direction.

Why this is this so? Ok, let's take an example from Brazil. Ronaldinho played football/soccer from when his teeth weren't as big as today. Ronaldo also did the same thing, but with smaller teeth, even though slightly. In Portugal, Christiano Ronaldo played the game in his diapers! (ok, I exaggerate as usual)...

Anyway, the point is... It's one of the best ways to shape our future athletes... BEND the buluh when it is still in the rebung state :D Shape them up from when they're young. Infants can usually absorb stuff faster and better... and as a result, what they are constantly exposed to would most probably become second nature to them... and (also) as a result, make them excellent and experts in what they do.

TrikidzMalaysia is going in that direction I presume. Shaping future triathletes of the country, and who knows... WORLD CHAMPIONS! Born n bred in Malaysia :D Not only will it promote a healthy lifestyle, but it would most probably help condition the mind and physique of the kids for future national and international events.

So, for any of you out there (or maybe anyone you know?) who might want yer kids to learn and excel at swimming, running and also cycling... then http://www.trikidzmalaysia.blogspot.com/ might be a good place to start :D I hereby promote (with no commissions of course :P), http://www.trikidzmalaysia.blogspot.com/ for the sake of empowering Malaysia's future in sports! Develop Sports For Country (direct translation for Majulah Sukan Untuk Negara?)

For more information, you might just wanna visit the (well designed) blog... or maybe ask my fren, Hairul Azwar Hashim... who basically made over his mind and physique by becoming a champion triathlete!!!!

Oh... btw... just don't quite agree with triathletes' attire. Too sexy :( For guys can see bulu2 one :P For girls can see... see... you know la what can see :P Maybe can design, in the future, attire yang lebih sesuai for Muslims :D insya-Allaah...

okes... adios amigos and senoritas!!!