COTETAN SI MAMAT

Special Homemade Pavlova

2011-07-29T20:58:00.000-07:00

Saya menyediakan perkhidmatan membuat dan menghantar pastry kek pavlova dibulan puasa nie.. mari mari sapa nak cuba...

whole pastry kek tue rm80

NAK DELIVERY??? Tambah la ckit eh duit minyak depands on tempat.. saya kt shah alam..

NAK TRY RASA??? bole jew.. bgtau kt mana nak lepak saya dtg skali.. xpi malam jew siang saya puasa.. hehe

- MALAYSIA OH TANAHAIRKU -

2011-07-28T21:54:00.000-07:00

Berakhirnya sudah perjalanan Harimau Malaya semalam lepas seri 1-1 dengan Singapore. Aku dtg stadium smlm.. so aku rasa game Malaysia ok la.. just aku rasa ada sorang player M'sia nie cam nak jadi hero plak kan main sorang2.. NO14 tue... pape pn.. aku support M;sia dah byk improve dalam sukan.. is a good move.. sejak dah tukar menteri nie... harap nanti dah tukar menteri baru yg lain harap sukan M'sia growth up... go job mr minister

GERAMMM GRRRR....

2011-07-27T01:16:00.000-07:00

Kadang2 aku geram dgn pentadbiran asrama anak2 yatim nie... dia pnye demand bkn main melampau... kadang2 aku rasa macam depa la bos.. nak tue la nak nie la... semak plak tgk.. kita dah prepare utk dia.. dia suka2 jew ubah.. geram plak aku tgk.. cam haram.. kitorg dah nak sedekah pnye bagus dia tolak plak.. mayb ada ag yg nak bg sumbangan ag gempak kowt.. ishhh

17/06/2011

2011-07-27T01:02:00.000-07:00

Pada tarikh ini aku akan memulakan sessi penstabilan makanan.. setelah aku mengalami kemalangan motosikal.. target aku 5 bulan iaitu pada 17/11/2011 aku nak turun sehingga 78kg min.. harap aku dapat achieve the targer.. sbb aku dah x tahan dgn badan aku yg sekarang.. harap2 bila menjadi aku bole maintain balik.. so kawan2 plz bg aku sokongan dan galakan untuk aku capai target aku... buat masa skrg nie aku masih x mempunyai perkerjaan yg tetap..so aku bole fokus utk turunkan berat badan aku.. owh yeah

Cubaan pertama Full Marathon 42Km...

2010-05-06T20:38:00.000-07:00

Cubaan pertama full marathon aku 42km.... Standard Chartered Marathon will be held at Dataran Merdeka on june.. i will try my best.. Timing? we put it into 2nd thing... 42km!! kerja sangat berat nie... if people can do why i cant? trust myself... i can do

Training!! Training!! Training!

2010-05-06T20:22:00.000-07:00

TREADMILL

Hampir 2 bulan aku training atas treadmill skrg... for the first week rasa sunggug x motivate sbb sangat membosankan training atas benda nie... xpi lama2 aku dah rasa selesa training kat sini.. so aku training nie aku target skrg utk REDUCE MY WEIGHT.. n utk my first 42km nanti..so jgn la anggap aku kuat training utk kalah kan kowang2 ker apa.. aku ada target aku..aku x pernah rasa pn nak kalah kan kowang2 yg hebat nie buat masa sekarang.. so bg la aku semangat ckit.. so wat masa skrg nie aku more fokus on running sbb aku rasa training nie yg terbaik utk aku cepat burn fat.. so wish me luck guyz..

Diet!!! Satu perkataan yg sering menghantui AKU..

2010-05-03T07:02:00.000-07:00

DIET!!! Perkataan yang sedang menghantui hidup aku... ades.. masih menghantui entah sampai bila.. progress dia ada xpi agak lambat.. xpe2 aku harap aku bole maintain dgn schdule training aku nie... harap aku dapat capai target aku

Niat Baik Disalah Ertikan...Dan Akhrinya Aku yg Sengsara

2010-04-26T08:43:00.000-07:00

Demi membantu kawan yg dlm kesusahan walaupun aku pn tgh susah.. aku tabahkan hati demi nak tgk kawan2 happy... Ye aku pn buat salah.. dan aku pn berusaha utk betolkan kesalahan aku... jgn la sbb aku nie xda duit ko hina aku.. ye aku orang miskin... ye aku xda duit... ye aku orang susah... xpi aku nak jadi mcm orang jugak! aku nak jadi mcm korang jgk! aku kawan ngan org ikhlas... aku tolong orang dgn sebaik2 yang aku mampu... xpi jgn "damm" aku bila aku tersilap bg la advice yang membangun... atau mayb aku yg x betol.. if aku x betol, ko bgtau la kat aku.. korang direct bgtau.. aku except.. aku blaja dari kesilapan.. xpi kesiankan aku.. jgn kesian kan aku sbb aku xda duit.. jgn kesian kan aku sbb aku nie gemok! jgn kesiankan aku sbb aku nie bodoh! jgn kesian kan aku sbb family aku... kesian kan la aku sbgai kawan yg ikhlas nak blaja n membantu kowang... aku nie manusia biasa.. selalu sangat buat silap... tolong la.. aku ikhlas seikhlas nye nak tolong kowang... bagi la aku sikit simpati walaupun sebesar zarah pn... Aku tau aku xda duit.. Kala aku ukir warkah nie... linaggan air mata aku jatuh megenangkan nasib aku.. aku rindukan ibuku.. kenapa kau pergi cepat sangat... tinggalkan aku!! kau tinggalkan aku seorang terkapai-kapai megharungi dunia yg sangat kejam!! kau tinggalkan aku tanpa aku tau arah tuju ku... mak!! i realy realy love u... i proud to be ur son... but noe i have nobody to talk wif me!! nobody... i realy miss u, i miss that time i take bath for u becoz of ur sick! i realy miss the time i took u therapy..

i realy miss the time we gossip... u such a cool person.. u r the best person in my life.... i realy100x need u mom... why all this fucking thing happend to me? Mayb ada hikmah n i will be patient on it... "YA ALLAH, tabahkan hati hamba MU dah kuatkan la semangat dia untuk harungi semua dugaan" AMIN..

Apa nak jadi dengan AKU...

2010-04-12T08:48:00.000-07:00

Mengeluh aduh.. aku sabar!!!

2010-04-09T03:01:00.000-07:00

Sindrom ketidakpuasan hati melanda aku.. kenapa orang lain bole n aku x ble? maybe aku x cukup disiplin? maybe time table aku x btol? maybe training aku salah? semua tue membelengu dalam kpala otak aku.. xpi aku akan cuba n cuba n cuba n cuba.. kawan2 bglah sokongan kat aku.. aku try buat yg terbaik... aku cuba

Sad Sad Sad

2010-03-28T05:11:00.000-07:00

1st skali aku enjoy time otw to kenyir... at was fun.. sampai dalam pkol 7pm, check in hotel n terus g dinner carbo loading smbil dgr briefing.. so pagi xdi 28/03/2010 it was my 1st traithlon race kenyir n race nie paling susah di antara race2 triathlon kat m'sia.. mayb disebabkan terlalu excited nak kejar timing.. sesuatu berlaku.. swimming so far x jadi problem juz.. aku drag time ckit coz google aku forging n aku terlajak agak jauh ckit... 40min 1.5km.. naik je air aku terus samba bike.. gile road dia.. tinggi mencanak.. smpai u-turn.. aku start nak rembat..coz aku nak kejar kan 2jam before lari.. nak dijadikan cite.. satu bukit tue time aku nak turun.. ada lori treller kat sblh.. cuba nak jauhkan dari trellet tue at the same time ada corner maut nye.. x sempat nak handle then terbabas sbb laggar pasir halus.. mak eh.. terpelanting bagaikan terbang.. jatuh terus ke longkang,.. siut jer lori tue leh wat xtau.. n ada kete tue pn tgk je aku.. hampeh.. nasib ada polis dtg aku jerit.. selamat... terok gak luka aku.. mucsle pinggul aku bengkak.. calar kat lutut, betis, siku, n muka ckit.. so ada pelajaran yg aku blajar arinie.... tq kenyir for give experience 4 me..

2010-03-25T00:53:00.000-07:00

KAPAS - MARANG SWIMATHON

50-50 lagi la rasa nak join.. in terms of financial.. training.. stroke x betol lg

xpi kalau ada duit sure aku mesti nak join... even nie mesti best giler...

6.5km swim huhuhu.... papepn abiskan kenyir dulu jon

Kenyir International Triathlon

2010-03-24T22:23:00.000-07:00

Kenyir Lake International Triathlon 2010

Date : 28 March 2010
Time : 8:00am
Venue : Lake Kenyir, Terengganu
Distance : 1.5km swim, 40km bike, 10km run

All the best utk sume mbr2 n participant... let rock at kenyir... afta tat kita holiday kat perhentian.. yeahh...

PUTRAJAYA 70.3 IRONMAN

2009-09-17T04:56:00.000-07:00

Ironman Putrajaya 70.3

EVENT DATE : Sunday, October 4, 2009

Race course Ironman Putrajaya 70.3

Swim

The swim is based in the man - made Putrajaya Lake adjacent to the Pullman Hotel and the Water Ski Park. It is a one lap swim and will feature deep water waves starts. The water temperature in Putrajaya is warm and wetsuits will not be required. A final decision on wetsuits will be made subject to the water temperature and announced at the race briefing. The course is 1.9kms

Transition 1 (swim to bike):

Once out of the swim, there will be a shower point to rinse off before running approximately 100m along a concrete path, towards Transition 1 (T1) . At T1, there will be a small change tent available for both male and female participants. Note: Many local triathletes do not change out of their swim gear, but if you choose to change clothing, it must be within the tents provided.
Once ready, please wear your helmet and then un-rack your bike. Remember that Malaysian weather can be rather warm so we recommend that before the start of the bike and run legs, you apply sunscreen. There will be one aid station after the swim and just before the bike leg - water and electrolytes will be available from this aid station

Download the swim-map

swim_703.pdf

514 K

Bike

The bike course is three (3) laps of fast and flat to undulating expressway roads. The course will take competitors around the Putrajaya Precinct passing by the major landmarks that make up the seat of Government for Malaysia. Situated between KL and KLIA Putrajaya is easily accessed from the Airport or KL City.
The Ironman Putrajaya 70.3 bike leg promises a memorable and unique city course on fast and smooth roads.. The bike course will finish where it starts at the Pullman Transition area.

Transition 2 – (bike to run)

The bike finish will be back at the Pullman Transition area where bikes will use the same transition area. Having racked their bikes, participants will set out on the two and a half lap 21km run leg.

Download the bike-map

bike_703.pdf

1.4 M

Run

A spectacular TWO AND A HALF loop course in the heart of the Putrajaya Parliamentary Zone. The course will take competitors across the lake and into the heart of the Government buildings and will finish at the main entrance of the Putrajaya Square, a distance of 21km.
Medical facilities , recovery zone and massage will be located at the finish line adjacent to the spectacular Putrajaya Mosque.

Download the run-map

run_703.pdf

792 K

Putrajaya Kuala Lumpur Malaysia

The Team:

Ironman 70.3 Putrajaya is owned and produced by Ironman Malaysia Triathlon in conjunction with SRS Sports Centre Sdn. Bhd.

Sanction/License:

The race is an officially licensed event of the World Triathlon Corporation (WTC) and sanctioned by Triathlon Association of Malaysia. Ironman 70.3 Putrajaya has 25 qualifying slots for the Foster Grant Ironman 70.3 World Championships.

Distance:

1.9KM swim \ 90.1KM bike \ 21KM run

Awards:

Trophies for top finishers in each age division and for the male and female overall winners. There is no prize money.

Ironman 70.3 Putrajaya entry includes:

Participant Shirt
Finisher Medal
Post race massage
Post race food

jatuh...

2009-09-12T13:47:00.000-07:00

xda benda yang aku nak cakap melainkan 1st Bersyukur kt Allah sbb xda kecederaan serius.. 2nd terima kasih aku pd helmet aku... kalau x COMFIRM aku pengsan... 3rd tq very much to ABU, ADEK, ADZIM N WONG to support aku time jatuh kat putrajaya n i still can cycle to bike boutique.. damansara.. huhuhu u guyz r my motivated... tg ABU

Next Sem to be go..

2009-09-09T12:19:00.000-07:00

Huhu...sem depan aku start long sem.. huhuhu bila aku start dgr mentor aku sebut subjek yg aku ambik next sem mcm takot la plak... 6 subjek sume.. hope i can make it... huh!!! make it with d best of me.. amin..

Juz 4 remined me :

Pre-register will be on Thursday n Saturday (10&12 Sept 09) at cyberlab 32 (i guess)

DMT 1023 - Business Statictics
DEC 1023 - Macroeconomics
DFN 2013 - Principle of Finance
DMK 2013 - International Marketing
DAC 1023 - Cost Accounting
UCS 1363 - Professional English

training lari d bulan pose

2009-09-09T04:33:00.000-07:00

Sehari dapat 5km pn jadi lar... aku xnak suffer sangat2 time powerman

Burn plzz baby burn plzz

Burn baby burn

2009-09-06T02:26:00.000-07:00

Selain traninig utk mizuno run n powerman 09 aku lari nie pn utk turunkan lagi berat badan aku nie.. adoi pening la.. mcm mana nak turunkan pn aku xtau susah bebenor nak turun...sumbere insiprasi xda lak... baby burn plzz........
Semenatara bulan pose nie jer yg aku mampu buat..stakat nie performance utk runing amatlah paling aku kecewa... lmbt ckit developed penat ar... sementara ada 2 bulan sebelum powerman nie adooii.. risau lak aku.. bole tgk performance time mizuna run je... plz tlg aku.. pening aku ngan lari aku nieeeeeeeee...

Berbuka bersama mentor

2009-09-06T00:42:00.000-07:00

Salam..pic x byk coz aku mmg btol tgh lapo..hehe.. berbuka kat pizza ngan mentor n mentee seperti biasa la beli dulu makanan kat bazaar mentor aku blanje pizza.. wow sedap wow..
nway thanz kat mentor aku.. n senoir2 yg byk wat kerja hehe..aku datang makan je

alex, lisa, aku n duduk tue samsol

Putrajaya Nite Ride

2009-09-05T18:17:00.001-07:00

Seperti biasa aku ingat bulan pose xde ride kat pjaya.. xpi silap arr..rupanye ada xpi lewat ckit lepas terawih baru depa cycle.. so malam tue aku nak lepas geram la konon.. sbb dah lama x cycle ngan depa n track pjaya yg x banyak kete n best tue... oraite.. bole la 10.40mlm br gerak mmg best la cycle ngan depa n pjaya.. mggu depan nak cycle ag.. hehe.. xpi tue la adoii.. menteri kewangan dah potong alaun so.. agak terhad ckit la aku nie.. pening nak managed

Checkpoint last be4 p tol.. kat sini je dah mandi peluh..huhu.. nyway enjoyed ride mlm tue..

Dah lama x ride kat Pjaya.. nak tgk performance mcm mana..xpi beb kena pakai helmet owh

Kayuhan Merdeka

2009-08-31T04:37:00.001-07:00

Merdeka Ride from left Mr. aka lifeguard hehe... dauz n mamat.. photographer Abu n M.I.A Farid

Pkol 7.30am meeting point kitorang kat pusat aquatik sec 13 s.alam.. aku sampai je terus gerak.. sampai sana 5 minit kemudian Farid sampai.. siap2 setel everything ABU bagi lite briefing... nak tau apa dia...? flat road xleh lebih 25.. climb x leh lebih dari 15.. huhu senang hati semua... jalan la mcm biasa...borak2 sebelum sampai simpang 3 tue.... sampai je start climbing... mula2 ye la 15 jer... dah suku way.. semua boring kot terutama si Abu tue la... pastu rasa2 aku semua bantai 20-25 kot..hehehe.. hampeh... sampai atas lepak jap... turun nak p bt 18 plak... semua bantai 45.. sampai parking kita rendam 'kaki eh dauz' kat sungai.. lepak2 jap borak2 pastue chow balik.. tido arr... apa2 pn bulan pose x bermakna x leh bersukan.. buang mindset negetif tue.. ola2x

MERDEKA3x... pose tetap pose eh..

Farid.. huhu laju dia nie tambah lg frame baru kan.. hehe

Dauz.. mendaki puncak perez bulan2 pose nie.. huhu

Ceria di hari minggu... hehehe

2009-08-30T05:43:00.001-07:00

Bengkisan Hidup

2009-08-30T05:38:00.000-07:00

Kisah ini aku titipkan sekadar ingin berkongsi pengalaman aku..

29/JANUARI/09 - Suatu malam lepas aku balik kerja. selepas selesai semua mandi n solat, aku duduk kat kerusi meja study aku,
sambil aku semak buku2 time aku diploma dulu... tetiba aku rasa diri nie sangat loser la mcm x guna la..
aku cermin diri aku tgk keadaan badan aku... i think something need to change from myself n my lifestyle..
from that time... aku telah ambik insiatif utk berubah.. malam tue gak aku tekad utk turun kan berat badan
aku... so start malam tue aku cut of nasi aku n a week after aku start main gym.. aku cite benda nie kat
member aku... dia gelak kan dgn harapan aku btol2 akan wat benda tue "weh! ko bg aku 4 bulan jer" aku ingat
lagi la itu sms yg aku bg kat member aku...

02/FEBRUARI/09 - AKu sign up membership kat Fitness First Cheras Leisure Mall dengan harapan aku bole turunkan berat badan
aku... 1st aku jumpa personal trainer aku.., dia cakap "u bole buat xpi akan ambil masa yang agak lama-
lebih kurang 1 tahun lebih... adoii jem aku bila dia kata camtu.. moral down jap.. xpi xpe aku cakap dlm
hati aku try to reach as fast as i can..hehe mcm memaksa la plak kan...so a day afta aku start workout
6 DAYS A WEEK WITHOUT FAILED!!!1st week aku workout mmg mcm nak mati doll... huh tuhan je tau mcm mana
perit nye... minima time aku workout 2jam ngan x makan siang... huhu xpi aku tabah kan hati aku gak la..
ok aku bgtau korang apa yg aku makan la start dari tat day..

8.00AM - Aku minum air fresh milk
11.00AM - AKu minum air x kira la kdg2 soya xpi mostly air mineral
1.00PM - Aku ambik roti sandwish( tuna kosong n black paper sos)
4.00PM - Aku minum air mineral kdg2 teh o
6.00PM - 100 plus
10.00PM - HOT MILK
* Benda nie aku amalkan dari 29jan sampai bulan 5.. itu je fix xda tambah kadang2 kurang ada..

03/MAC/09 - Aku start timbang berat badan aku.. huhu kecewa gak la workout mcm nak mati.. makan pn dah abis kurang dah
xpi turun 3kg jer... pastue aku mcm dah malas jer.. xpi aku paksa jgk la huhuhuu... mac nie kira aku nak
build up mental... huhuhu.. tension gler doll...xpi nak watcamne kan... paksa la jugak...aku teruskan la
6 hari seminggu dua jam sehari.. huhuhhu...

02/APRIL/09 - Aku timbang ag... time nie aku dah dapat rasa badan aku mula susut.. timbang2 dari 125kg ke 120kg.. so
time tue mmg bangga giler la 5kg tue hehehe... pastue aku workout ag ditemani oleh sorang abg nie
mmg support aku gler2 la nak kurus...tiap2 hari dia tmn aku workout... dengan harapan aku akn kurus..

02/MAY/09 - 7kg tue... aku turun.. 113kg aku start buat extra cardio.. time tue aku dah cukup bangga dah.. semua org
dah start nampak aku kurus kot... so benda tue semua motivated aku utk lagi kurus...

02/JUNE/09 - 7Kg agi... nie dah start konsisten ckit... pastue time nie aku dah start kena beskal... n aku jual brg2
paintball aku untuk beli beskal... mula2 aku beli beskal classic frame shimano... x tahan aku beli la
scott tue... aku start kayuh ngan bdk2 pjaya.. time tue kenal la... Adi Bianchi n Doc Hassan Faris..
time tue kena buli la... tinggal belakang je aku..hehe..

04/JULY/09 - dari 105kg aku dah start cycle aku turun 8-9kg la... time nie aku mmg jadi cycle yg tegar bg junior
kategori la... tiap2 malam aku kayuh at least 40km... huhuhu... marah member2 radio aku..hehe..
` masa nie aku dah bole la pakai baju size L hehe... xpi time nie aku dah start makan ckit la.. coz
dah start jadi ahli sukan yg tegar kan.. pastu diorang nie kenalkan aku ngan geng2 ironman la plak..
hurmm... lagi tambah giler la aku..,. kat situ la minat aku nak join traithlon plak.. hehe
pastu aku start training beskal ngan puak2 gler nie la.. mak i nasib bole follow... time nie aku dah 96kg
time tue dah ok kot..aku belasah jer..

02/AUG/09 - 89KG last skali aku timbang... huhu dengan senang hati aku join Duathlon kat UM.. 1st race aku kat um tue
aku wat 1jam 13min.. ok la kot... n skrg aku kept training n training... to becomig race aku..aku nak wat
berat aku sampai 80..pastu maintain la...

- IRONMAN PuTRAJAYA
- Mizuno wave run 2009
- POWERMAN 2009
- Genting Triblizer 2009..

DOAkan aku berjaya eh.... tq to all yg support aku.. i love u all... Stop smoking!!!

Latihan & Disiplin

2009-08-29T09:15:00.001-07:00

Latihan & Disiplin

Salam semua… bercakap mengenai disiplin dalam diet aku.. kenapa skrg nie agak susah aku nak kawal diet. Di antara persoalan yg kadang2 aku sendiri yang teragak2 untuk aku jawab.

1- Adakah aku dah puas hati ngan keadaan aku sekarang ?
2- Bolekah ngan bentuk badan aku sesuai dan selesa untuk aku join Triathlon?
3- Cukup ke traninig aku?
4- Betul x teknik lari aku ?

Nie di antara beberapa soalan yang aku sendiri x dapat nak pastikan…Kenapa dulu time berat aku hampir mencecah 130kg aku bole untuk diet dan mengamalkan sistem disiplin yang cukup baik, sehingga aku berjaya turunkan sampai 90kg dan sekarang hampir 87kg. Adakah aku sudah puas hati ngan berat badan aku sekarang,,,

Jujur sejujurnya aku agak x selesa ngan berat aku terutamanya time aku lari.. seksa nye teramatlah sangat. So aku cuba sedaya upaya utk aku turunkan berat badan. Kedatangan Bulan Puasa membawa aku utk cuba sambung diet aku yg sebelum nie. Xpi aku x berjaya? Ntah la kenapa? Ramai orang kata berat aku sudah cukup sedap utk aku sekarang dan ada di antaranya suruh aku maintain. Tue la pendapat masing2..

Dr segi latihan plak.. basikal aku rasa aku x bole managed aku rasa aku bole la dan selesa dalam cycling.. dengan training aku bersama geng2 yang power2 nie bolehkan aku rasa susah n preasure yang depa bg amat berkesan kat aku.. xpi sebagai orang baru dalam sukan nie.. Bike Alloy yg aku pakai skrg bukan penghalang utk aku cocok blkg depa2.. hehe… poyo x? so aku mengharapankan di suatu masa yg terdekat aku nak memiliki TT Bike aku sendiri.. KOUTA target aku? InsyAllah..

Swimming plak aku baru start masuk kelas ngan ombak club. Alhamdulillah diorang sangat friendly n supportive.. mayb x lama lagi aku dah bole wat endurance kot..hehe.. kelas aku tiap2 hari selasa n khamis kt aquatic sec13 s.alam.. So hopefully aku bole manage untuk memilik teknik yg betol dalam swim..

Lari plak mmg la aku tiap2 petang aku lari… xpi disiplin nie aku xda basic yg btol n I need someone to teach me… kadang2 baru 7km aku lari aku dah letih.. stamina ada xpi aku rasa mental aku xda.. so nak build up mental nie aku perlukan somebody..hope a new comer in triathlon I wish tat I could learnt from somebody the proper in triathlon.. So bg la pendapat masing2..

Mizuna Wave Run 2009

2009-08-29T08:01:00.000-07:00

Mizuno Wave Run 2009
Mizuno Wave Run is back again!
Date: 25th October 2009 (Sunday), Time: 7:30am
Venue: Stadium UPM, University Putra Malaysia, Serdang

Bubu Challange

2009-08-27T19:23:00.000-07:00

Salam semua.. nie trip pertama aku pas aku sambung study blk kat MSU, mula2 aku malu2 gak coz s ramai bdk2 yg aku kenal.. so bedal je.. trip pd 14-16/8/09@Bubu Challange nie sempena ngan merdeka n last trip diorang sebelum puasa... ok la 1st time aku naik.. track best juz hujan ckit yg wat aku nyampah pacat la.. seksa siut.. so cam biasa malam 14 tue minum dulu ngan En.Shamsu borak2 ckit kejayaan aku nie hahaha.. dalam pkol 11 gerak dari kolej.. xleh tido ar dalam bus xtau nape xpi paksa tido gak la.. sampai kuala kangsar dalam pkol 4 mcm tue.. loading brg n tkar baju smua... 5am kaki start jalan.. hujan ckit la..

1st stage - track 4x4 nye... landai x jadi masalah juz hujan n gelap je ckit la..
track dalam 2jam mcm tue
2nd stage - agak menaik ckit xpi so far so god... benci pacat je
3rd stage - sampai camp site lepak jap makan pastu terus naik.. nie baru di
katakan gunung.. ok la sampai kat puncak dalam 5++
ok arr.. ambik pic pastu turun cepat xkot dah lewat..

Malam xde watpe juz makan n lepak2 tue je... so afta tat xda aktiviti juz routine harian jer..
nyway thanx 4 tis trip n i enjoy hope dapat join ag trip lain.. hehe.. korang geng2 Kelab Kembaru MSU gempak la.. bole la join ag..

nie yg bt aku berlari hehe... best gler siut..

Kerakusan pacat..terok siut bole perang besar

Student MSU yg join program.. nie kat 1st stage 2jam track landai.. siut la pacat sikit pnye byk la doll

Putrajaya Nite Ride

2009-08-27T19:13:00.000-07:00

Some pic to share wif u guyz... during Putrajaya Nite Ride

Sessi cycle nie slalu berlaku pada ari rabu n jumaat 9.30pm kat information centre jalan sebelum

nak masuk kat bulatan Masjid Putrajaya..senang2 meh la join
track lebih kurang dalam 60km kalau malas p 30km nye..

aku ngan mie... weh bila nak lari ngan aku..

nie awe kaw2 nye perli aku bt2 badan tuff hehe

Diet Oh! Diet!

2009-08-27T19:05:00.000-07:00

If i could do this...or sumthing similir lit tis.. how sweet im..huhu nyway try n try n try...

As a sports nutritionist I am often asked, "What should I eat to compete at my best?" The answer to this is complicated and depends upon several factors, including:

1. Type of training activity (i.e. endurance vs. power)
2. Duration of activity
3. Stage of training and/or intensity of training (i.e. off or in-season, rest or competition)
4. Personal food preferences

While there is no one answer or diet plan that will work for every triathlete, there are some guidelines that all triathletes can follow when planning a peak performance diet.

Components of a Peak Performance Diet:
The components of a PPD center around three main things: Quantity, Mix, and Timing.

1. QUANTITY - Quantity refers to the amount of food and drink a triathlete should consume, or more simply, their total calorie needs.

Skimping on calories? This may cause your body to break down muscle protein, which can hinder performance.

A triathletes total calorie (or energy) needs vary due to changes in training load and intensity, but meeting daily calorie needs is essential to not only providing the energy needed to train and compete, but also to spare the breakdown of muscle protein.

Triathletes should work with a sports nutritionist to determine what their individual calorie needs are for a) training, b) competitions, c) rest days, and d) variations of all three.

One way for triathletes to gauge if they are meeting their daily calories needs is by keeping a weekly performance and weight log. If weight is remaining stable and performance doesn't decline, this is a good indication that daily calories needs are being met.

2. MIX - Mix refers to the combination of protein, carbohydrate, fat and fluid that should make up the daily caloric intake of a triathlete.

When choosing foods and drinks, a triathlete should focus not only on getting the right quantity of carbohydrate, protein, fat and fluid but also the best quality. Making quality food choices includes choosing more nutrient dense (nutritionally dense) food options. For example, a potato is a carbohydrate that can be prepared in many ways. Triathletes following a peak performance diet plan should choose the baked potato over fries, since the baked potato is more nutrient dense (i.e. has more nutrients for the amount of calories it contains). Both low-fat milk and lemonade are fluids, but milk is a more nutrient dense fluid choice, because in addition to water, it provides the body with high quality protein, vitamins, minerals, and carbohydrate.

EXAMPLES OF NUTRIENT DENSE FOOD CHOICES

Carbohydrate	Protein	Fat
Fruit Vegetables Whole grains 100% juice	Skinless-chicken Lean beef Beans Eggs Soy foods Milk	Vegetable oils Nuts Seeds

3. TIMING - Timing refers to when food and fluids are consumed.

While meeting calorie needs and choosing the best quality foods and fluids are important, timing of food and fluid intake can be the key to a peak performance diet.

Food and fluid intake should be timed appropriately to ensure that:

Carbohydrates are available for energy and glycogen replacement
Fluids are available to hydrate and rehydrate
Protein (amino acids) is available for muscle repair, maintenance, and growth

Timing is everything when it comes to a peak performance diet. Consuming foods and fluids at the appropriate time will ensure high energy levels, quicker recovery, and nutrition support for muscle growth, maintenance and repair. Follow the guidelines below for optimal nutrient timing.

2-4 Hours BEFORE training sessions

Drink at least 16 ounces of fluids
Consume a high carbohydrate, low fat, moderate protein meal
Choose familiar foods
Consume about 125 - 300 grams of carbohydrate

Sample meal: 125 g carbohydrate, low fat, moderate protein - Turkey sandwich with 2 slices of bread, 1 slice cheese, 2 slices turkey, 1 tsp. mayonnaise, lettuce and tomato. 1 cup pasta with vegetables and fat free Italian dressing. 1 banana.

30-60 Minutes BEFORE training sessions

Consume about 0.3 - 0.5 grams of carbohydrate per pound of body weight
Ex. 0.3 g carbohydrate for a 145 pound triathlete
1 small banana, 16 oz sports beverage
Choose familiar foods
Choose foods low in fiber
Drink 8-16 ounces of fluid 15 minutes before exercise

DURING training sessions > 1 hour

Drink 4 - 8 oz of fluid every 15 minutes
&middot 4% - 8% carbohydrate concentration
&middot 0.5 - 0.7 grams sodium/liter
Consume 30-60 grams carbohydrate per hour:
&middot 16 oz sports drink, 2 Large bananas, most energy bars, 9 graham cracker squares

Recovery AFTER training sessions

Maximum glycogen replacement rate occurs within 2 hours after exercise
&middot Takes 24- 48 hours to fully recover used glycogen
Eat a high carbohydrate, low fat, moderate protein meal
&middot 0.45 grams carbohydrate per pound of body weight immediately
Post-strength training: consume a high quality protein like milk, egg, or chicken

Peak Performance Diet Plan - Triathlete Tool Box

QUANTITY: Estimated calorie needs

REE X Activity Factor = Calories Needed

How to Calculate Your REE (resting energy expenditure)

Males: multiply weight in pounds by 11
Females: multiply weight in pounds by 10

How to Choose an Activity Factor:
Sedentary (complete rest day, mainly sitting) = 1.3
Light activity = 1.6 (males), 1.5 (females)
Moderate activity = 1.7 (males), 1.6 (females)
Very Active = 2.1 (males), 1.9 (females)
Extremely Active = 2.4 (males), 2.2 (females)

Carbohydrate Needs		Protein Needs
Exercise Time	(gms/lb body wt)	Activity Level	(gms/lb body wt)
1 hr /day	2.7-3.2	Elite endurance	0.5-0.7
2 hr /day	3.6	Intermittent (cross training)	0.6-0.8
3 hr /day	4.5	Power athletes (mid-season)	0.5-0.6
4 hr /day	5.4-5.9	Power athletes (mid-season)	0.7-0.8

gms= grams, lb= pound, mod=moderate

Fluid Intake Guidelines

Within 2 Hours of exercise - 14-22 oz
Within 10-20 minutes of exercise - 7-10 oz
During exercise - 6-12 oz every 15-20 min
After exercise - 3c for every pound of wt loss

Fluids Choices:
Less than 60 minutes choose plain, cool water
Greater than 60 minutes choose water + carbohydrates & electrolytes (i.e. sports drink)

KEY: oz=ounce; min=minute; c=cup; wt=weight

TIP: there are 8 oz in 1 cup and 12 oz in a can of soda

The Bottom Line
A peak performance diet plan is an essential part of every triathlete's training. While no two triathlete diet plans are alike, every triathlete can follow the guidelines for developing a peak performance diet plan. Follow the 3 P's:

1. Prepare - work with a Sports Nutritionist to develop your plan.
2. Practice - incorporate your plan into your training sessions.
3. Perfect - keep a log of what you consume and how you feel when training and competing. Use this log to perfect your own peak performance diet plan!

Jaclyn (Jackie) Maurer, PhD, RD is a sports nutritionist for Trismarter.com.
Jackie holds two advanced degrees in Nutritional Sciences from the University of Arizona, most recently completing a Doctoral Degree in Nutritional Sciences with a minor in Physiology in May 2005. Jackie has competed across all levels and distances in running. Beginning in junior high, she continued to race cross-country and track and field through high school and college (University of Arizona Team Captain). Jackie has extensive experience working with athletes, ranging from collegians to post-collegians to professional and Olympic level athletes. Relying on this unique sports nutrition experience with multisport athletes, Jackie is focused on assisting triathletes to improve their performance.

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2009-08-27T06:10:00.000-07:00

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