mmmm.kenapa la tiap kali jadi macam ni.kenapa la dia susah sangat nak paham yang aku betol2 sayang kat die.pasal hal kat mapley pn bleh bergado.haih.salah aku.ye la.mapley tanak amik order pn aku leh mengamuk.pastu da la salah kasik makanan kat bb.haih.bertmbh2 panas lak ati time tu ngan mapley tu.tp tape la.dorang wat keje.malas nk pk panjang2 pasal mapley nie.
fb b da tade.tatao la die delete ke.die hide ke.pastu b anta msg.kate tanak smbut bfday sekali ='( ...mmmm.sedey plak rase.da la ritu bleh plak die salah pggl name.adoi.lately makin kerap gado.tatao la nape.mebi bfday eman da dekat kot.tu yang menjadi2.da la kena tuduh macam2.asam garam berkapel kot.
byk perkara yang tak di sangka jadi.lebih terok.ape yang jadi dlu.pape pon.kena gak terima.kene maafkan gak.and kena lupakan ape die da wat.papepon yang pedih.simpan jela
oh.btw.3 januari nk dekat.and im 1 year more older.sigh.makin tua.wat shud i do?
Thursday, December 31, 2009
Wednesday, November 11, 2009
taff day
Minggu ni da start keje..alhamdullilah..RM50/sehari..byk ar tu..keje pn tade la byk sangt kena wat..tp letih sebab duduk statik je..rehat pn kadang2 lame..so cukup2 bgs la sehari bleh dapat Rm50..
Hari senin ritu..aku janji ngan bb nak datang shah alam..teman beli RAM kat alam sentral..tp ta jadi..silap aku gak..sebab janji ngan die nk datang..mmm..pastu lain plak jadi kat sane.. T.T
"Emylia Kamaruzaman sedang mara dan dibiarkan berhari2.katanya marah akan reda sendiri.dan sumpah.aku tanak ulang setahun lagi"
kenapa mesti fb..kenapa ta ckp terus..you call me and told me that u already bought the RAM..and you told me that you bought it wif sum1 else..sure that pissed me off...im not sure wether u are serious or just playing wif me by saying like that..
shit.i need to do some workout.and some training.cant keep my self to this level only(i mean..my basketball skills)..
need to find some money.
need to achieve somthing
need her so much..whom to blame?..me or her?..
if its was me..im sorry dear..but u know..when we argue..u always say something bad and try to make me mad..and i know u're mad wif me coz i blew off our date..but shouldnt u feel guilty?.u just go out wif somebody.i dont care if he's ur fren.u dont do anything.no feeling.or wat so ever.HE A GUY!!..and i dont like it..and hell yeah..im jelous..coz i care and i love u so much..ignorance doesnt meant i left u alone..just to take time for me to heal..while u we saying that i left u alone..sigh..
im starving...
Hari senin ritu..aku janji ngan bb nak datang shah alam..teman beli RAM kat alam sentral..tp ta jadi..silap aku gak..sebab janji ngan die nk datang..mmm..pastu lain plak jadi kat sane.. T.T
"Emylia Kamaruzaman sedang mara dan dibiarkan berhari2.katanya marah akan reda sendiri.dan sumpah.aku tanak ulang setahun lagi"
kenapa mesti fb..kenapa ta ckp terus..you call me and told me that u already bought the RAM..and you told me that you bought it wif sum1 else..sure that pissed me off...im not sure wether u are serious or just playing wif me by saying like that..
shit.i need to do some workout.and some training.cant keep my self to this level only(i mean..my basketball skills)..
need to find some money.
need to achieve somthing
need her so much..whom to blame?..me or her?..
if its was me..im sorry dear..but u know..when we argue..u always say something bad and try to make me mad..and i know u're mad wif me coz i blew off our date..but shouldnt u feel guilty?.u just go out wif somebody.i dont care if he's ur fren.u dont do anything.no feeling.or wat so ever.HE A GUY!!..and i dont like it..and hell yeah..im jelous..coz i care and i love u so much..ignorance doesnt meant i left u alone..just to take time for me to heal..while u we saying that i left u alone..sigh..
im starving...
Tuesday, November 3, 2009
Mission
This is me
Height:173cm
Weight:76cm
Waist:104cm
Neck:41cm
Body Mass Index: 25.4 kg/m2
Waist-to-Height ratio: 0.61
Percent Body Fat: 28.8%
Lean Body Mass: 54.1 kg
You are overweight by 1.5 kilograms (3.3 pounds)
Minimum caloric requirements: 2196 Calories per day
Limit your food intake to 1866 calories per day.
to lose 1.1 Kg per month.
Your diet should contain at least 104 grams of protein per day.
For the next 2 month..
I want to be like this
Height:175cm
Weight:65cm
Waist:68cm
Neck:30cm
Body Mass Index: 21.2 kg/m2
Waist-to-Height ratio: 0.39
Percent Body Fat: 9.3%
Lean Body Mass: 58.9 kg
Your weight is in the normal range.
You do not need to lose weight.
Minimum caloric requirements: 2227 Calories per day
Your diet should contain at least 106 grams of protein per day.
Height:173cm
Weight:76cm
Waist:104cm
Neck:41cm
Body Mass Index: 25.4 kg/m2
Waist-to-Height ratio: 0.61
Percent Body Fat: 28.8%
Lean Body Mass: 54.1 kg
You are overweight by 1.5 kilograms (3.3 pounds)
Minimum caloric requirements: 2196 Calories per day
Limit your food intake to 1866 calories per day.
to lose 1.1 Kg per month.
Your diet should contain at least 104 grams of protein per day.
For the next 2 month..
I want to be like this
Height:175cm
Weight:65cm
Waist:68cm
Neck:30cm
Body Mass Index: 21.2 kg/m2
Waist-to-Height ratio: 0.39
Percent Body Fat: 9.3%
Lean Body Mass: 58.9 kg
Your weight is in the normal range.
You do not need to lose weight.
Minimum caloric requirements: 2227 Calories per day
Your diet should contain at least 106 grams of protein per day.
Taken from http://www.scientificpsychic.com/fitness/diet.html
What do the numbers mean?
* Body Mass Index (BMI) - The BMI is the ratio of your weight to the square of your height. The number is proportional to your body shape. Generally, the number is small for thin people and large for fat people. People with a BMI 25 or greater are considered overweight, unless they have a very muscular body. The BMI does not consider the fat/muscle ratio, and a healthy, muscular individual with a low percentage of body fat may be classified obese using the BMI formula. This is a well-known deficiency of the BMI formula. If your BMI is 25 or greater, and your Waist-to-Height ratio is less than 0.5 and your Percent Body Fat is in the "athlete" or "fitness" category, you are probably muscular and not fat.
Underweight BMI less than 18.5
Normal weight BMI 18.5 to 24.9
Overweight BMI 25 to 29.9
Obese BMI 30 or greater
Ronnie Coleman
BMI=36.6 BMI=41.4
BMI does not take into consideration how the weight is distributed.
* Waist-to-Height Ratio - The Waist-to-Height ratio is determined by dividing the waist circumference by the height. Waist-to-Height ratios of 0.5 or greater are indicative of intra-abdominal fat for both men and women and are associated with a greater risk of cardiovascular disease. A study found that persons with a normal BMI but a large waist circumference, corresponding approximately to a Waist-to-Height ratio of 0.55, had a 20% higher mortality risk than persons with a normal waist size.[7]
* Percent Body Fat - The percent body fat is calculated using the formulas developed by Hodgdon and Beckett at the Naval Health Research Center in 1984. The formulas require the measurements to be in centimeters with an accuracy of 0.5 cm. However, the form above has been adjusted to accept measurements in inches. Men and women require different methods for measuring because men accumulate fat mostly in the abdomen (the "apple" body shape or "beer belly"), while women accumulate fat in their abdomen and hips (the "pear" body shape). The equations take this into consideration.
The formula for men is:
%Fat=495/(1.0324-0.19077(log(waist-neck))+0.15456(log(height)))-450
The formula for women is:
%Fat=495/(1.29579-0.35004(log(waist+hip-neck))+0.22100(log(height)))-450
The American Council on Exercise uses the following categories based on percentage of body fat:
Women Men
Essential fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% or more 26% or more
* Lean Body Mass - This is derived by subtracting the calculated value of body fat from the total weight.
Lean Body Mass = Weight × (100 - %BodyFat)
* Calories per day - The minimum number of Calories per day is calculated based on height and sex according to the guidelines of the Institute of Medicine. When the BMI is 25 or greater, the minimum number of Calories is reduced by 15% to obtain a diet that is not very severe and can be maintained for many months without adverse effects by persons with normal health. The number of Calories may need to be increased depending on the level of activity, but increasing them by more than 15% may not result in loss of weight. To lose weight, your intake of carbohydrates should be less than 60 grams per day (no more than 240 Calories) distributed throughout the day.
* Grams of protein per day - This value is calculated from the maximum normal BMI, your height, and your level of activity. It corresponds to 0.8 grams of protein per Kilogram of body weight which is the Recommended Dietary Allowance (RDA) for low levels of activity, 1.1 grams for moderate activity, and 1.4 grams for vigorous activity. Other components of the diet, including essential fatty acids and carbohydrates should be proportioned to provide the minimum required Calories per day. For men and women of equal height the caloric requirements are lower for women, but the protein requirements are the same for both men and women. This means that, in general, women's diets should be richer in protein than men's diets. Any diet should always include at least the minimum amount of protein to prevent loss of muscle tissue when the caloric intake is reduced. A typical high-protein diet would derive 30% of the Calories from protein, 30% from fat, and 40% from carbohydrate. A low carbohydrate weight-loss diet generally derives 25% of the Calories from protein, 65% from fat, and 10% from carbohydrate. The tables below show that these percentages provide more than the minimum protein requirement for 2000- and 1800-calorie diets. The U.S. Government Recommended Diet is used as the basis for the "% Daily Values" that are listed on the "Nutrition Facts" labels in food products.
High-Protein diet
Protein Fat Carbohydrate
Calories 30% 30% 40%
2000 600 Cal 600 Cal 800 Cal
150 g 67 g 200 g
Low Carbohydrate Weight-loss Diet
Protein Fat Carbohydrate
Calories 25% 65% 10%
2000 500 Cal 1300 Cal 200 Cal
125 g 144 g 50 g
1800 450 Cal 1170 Cal 180 Cal
113 g 130 g 45 g
U.S. Government Recommended Diet
Protein Fat Carbohydrate
Calories 15% 30% 55%
2000 300 Cal 600 Cal 1100 Cal
75 g 67 g 275 g
* Body Mass Index (BMI) - The BMI is the ratio of your weight to the square of your height. The number is proportional to your body shape. Generally, the number is small for thin people and large for fat people. People with a BMI 25 or greater are considered overweight, unless they have a very muscular body. The BMI does not consider the fat/muscle ratio, and a healthy, muscular individual with a low percentage of body fat may be classified obese using the BMI formula. This is a well-known deficiency of the BMI formula. If your BMI is 25 or greater, and your Waist-to-Height ratio is less than 0.5 and your Percent Body Fat is in the "athlete" or "fitness" category, you are probably muscular and not fat.
Underweight BMI less than 18.5
Normal weight BMI 18.5 to 24.9
Overweight BMI 25 to 29.9
Obese BMI 30 or greater
Ronnie Coleman
BMI=36.6 BMI=41.4
BMI does not take into consideration how the weight is distributed.
* Waist-to-Height Ratio - The Waist-to-Height ratio is determined by dividing the waist circumference by the height. Waist-to-Height ratios of 0.5 or greater are indicative of intra-abdominal fat for both men and women and are associated with a greater risk of cardiovascular disease. A study found that persons with a normal BMI but a large waist circumference, corresponding approximately to a Waist-to-Height ratio of 0.55, had a 20% higher mortality risk than persons with a normal waist size.[7]
* Percent Body Fat - The percent body fat is calculated using the formulas developed by Hodgdon and Beckett at the Naval Health Research Center in 1984. The formulas require the measurements to be in centimeters with an accuracy of 0.5 cm. However, the form above has been adjusted to accept measurements in inches. Men and women require different methods for measuring because men accumulate fat mostly in the abdomen (the "apple" body shape or "beer belly"), while women accumulate fat in their abdomen and hips (the "pear" body shape). The equations take this into consideration.
The formula for men is:
%Fat=495/(1.0324-0.19077(log(waist-neck))+0.15456(log(height)))-450
The formula for women is:
%Fat=495/(1.29579-0.35004(log(waist+hip-neck))+0.22100(log(height)))-450
The American Council on Exercise uses the following categories based on percentage of body fat:
Women Men
Essential fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% or more 26% or more
* Lean Body Mass - This is derived by subtracting the calculated value of body fat from the total weight.
Lean Body Mass = Weight × (100 - %BodyFat)
* Calories per day - The minimum number of Calories per day is calculated based on height and sex according to the guidelines of the Institute of Medicine. When the BMI is 25 or greater, the minimum number of Calories is reduced by 15% to obtain a diet that is not very severe and can be maintained for many months without adverse effects by persons with normal health. The number of Calories may need to be increased depending on the level of activity, but increasing them by more than 15% may not result in loss of weight. To lose weight, your intake of carbohydrates should be less than 60 grams per day (no more than 240 Calories) distributed throughout the day.
* Grams of protein per day - This value is calculated from the maximum normal BMI, your height, and your level of activity. It corresponds to 0.8 grams of protein per Kilogram of body weight which is the Recommended Dietary Allowance (RDA) for low levels of activity, 1.1 grams for moderate activity, and 1.4 grams for vigorous activity. Other components of the diet, including essential fatty acids and carbohydrates should be proportioned to provide the minimum required Calories per day. For men and women of equal height the caloric requirements are lower for women, but the protein requirements are the same for both men and women. This means that, in general, women's diets should be richer in protein than men's diets. Any diet should always include at least the minimum amount of protein to prevent loss of muscle tissue when the caloric intake is reduced. A typical high-protein diet would derive 30% of the Calories from protein, 30% from fat, and 40% from carbohydrate. A low carbohydrate weight-loss diet generally derives 25% of the Calories from protein, 65% from fat, and 10% from carbohydrate. The tables below show that these percentages provide more than the minimum protein requirement for 2000- and 1800-calorie diets. The U.S. Government Recommended Diet is used as the basis for the "% Daily Values" that are listed on the "Nutrition Facts" labels in food products.
High-Protein diet
Protein Fat Carbohydrate
Calories 30% 30% 40%
2000 600 Cal 600 Cal 800 Cal
150 g 67 g 200 g
Low Carbohydrate Weight-loss Diet
Protein Fat Carbohydrate
Calories 25% 65% 10%
2000 500 Cal 1300 Cal 200 Cal
125 g 144 g 50 g
1800 450 Cal 1170 Cal 180 Cal
113 g 130 g 45 g
U.S. Government Recommended Diet
Protein Fat Carbohydrate
Calories 15% 30% 55%
2000 300 Cal 600 Cal 1100 Cal
75 g 67 g 275 g
BMI?
Your Height:
(173 centimeters)10cm to go
Your Weight:
(76 kilograms) 11kg to go
Your BMI:21.4 (Overweight) DEMM!~
(173 centimeters)10cm to go
Your Weight:
(76 kilograms) 11kg to go
Your BMI:21.4 (Overweight) DEMM!~
The evolution begin
Start dari minggu lepas..aku start g gym dengan serius..tak tao nape..tapi rase cam aku nak achieve something dalam hidop(start dengan diri ak dlu)..
reason ak start g gym/tening ni sebab
:nak maintain stamina(kasik sihat sikit kardio aku nie)
:maintain badan(kasik kurus~~~)
:supaya ak leh bermain basketball dengan lebih cemerlang
:kasik adik ak jelez..muahahaha
:tuk tunjuk kay syg yang ak pn leh capai sesuatu bila ak nak sesuatu :)
so..bermula la journal ak tuk hari nie
Isnin (2/11/09)
Tinggi:173cm
Berat:76.90kg
BF %:Tatao
4km light jog (300 kcal)
Bench press (5x5)
Military Press (3x10)
Incline EZ Bar Curl (3x8)
Sit Up (3x5)
Side Sit Up (3x5)
Cable Wrist Curl (3x5)
Meal Plan
Breakfat
none (tidak~~~)
Lunch
1 Air soya
1 Teh Ais
1 100 plus
1 Cheese Sosej
1 Nasi Ayam (Ayam lebih)
Midnight
2 Bege Daging extra meat and cheese(haih..ni ak kena kurangkan..patut makan buah buahan je)
1 Chocolate Milk
Selasa (3/11/09)
Tinggi:173cm
Berat:78.70kg (kejap je naek blek..haih..ke berat air?)
BF %:Tatao
4km jog(300 kcal)
Barbell Calf Raise (3x15 w 20kg)
Leg Curl (5x5 w/inc 1pound each set)
Plyometric (5x5 Depth Tuck,Double Depth Tuck)
Seated Leg Raise (5x10 w inc 1pound each set)
Incline Sit Up (3x10)
1 1/2 hour of basketball
Meal Plan
Breakfast
None (hmpf)
Lunch
1 Cup of rice
5g of Meat w salad
1 Teh Ais
2 100 plus
2 Sosej w extra cheese
Dinner
(not decided yet..fruit any1?)
reason ak start g gym/tening ni sebab
:nak maintain stamina(kasik sihat sikit kardio aku nie)
:maintain badan(kasik kurus~~~)
:supaya ak leh bermain basketball dengan lebih cemerlang
:kasik adik ak jelez..muahahaha
:tuk tunjuk kay syg yang ak pn leh capai sesuatu bila ak nak sesuatu :)
so..bermula la journal ak tuk hari nie
Isnin (2/11/09)
Tinggi:173cm
Berat:76.90kg
BF %:Tatao
4km light jog (300 kcal)
Bench press (5x5)
Military Press (3x10)
Incline EZ Bar Curl (3x8)
Sit Up (3x5)
Side Sit Up (3x5)
Cable Wrist Curl (3x5)
Meal Plan
Breakfat
none (tidak~~~)
Lunch
1 Air soya
1 Teh Ais
1 100 plus
1 Cheese Sosej
1 Nasi Ayam (Ayam lebih)
Midnight
2 Bege Daging extra meat and cheese(haih..ni ak kena kurangkan..patut makan buah buahan je)
1 Chocolate Milk
Selasa (3/11/09)
Tinggi:173cm
Berat:78.70kg (kejap je naek blek..haih..ke berat air?)
BF %:Tatao
4km jog(300 kcal)
Barbell Calf Raise (3x15 w 20kg)
Leg Curl (5x5 w/inc 1pound each set)
Plyometric (5x5 Depth Tuck,Double Depth Tuck)
Seated Leg Raise (5x10 w inc 1pound each set)
Incline Sit Up (3x10)
1 1/2 hour of basketball
Meal Plan
Breakfast
None (hmpf)
Lunch
1 Cup of rice
5g of Meat w salad
1 Teh Ais
2 100 plus
2 Sosej w extra cheese
Dinner
(not decided yet..fruit any1?)
Saturday, October 17, 2009
leteyh
semalam family semua makan kat alamanda..haih..minyak lak tade nk folo..leteyh
malam ni ade meeting..huahua..leteyh..
minggu depan da start keje..adoi..leteyh gak ni..tapi tape..dwet punya pasal..
lapa gle perot skang..leteyh2...
leteyh nye taip blog ni..haha..
malam ni ade meeting..huahua..leteyh..
minggu depan da start keje..adoi..leteyh gak ni..tapi tape..dwet punya pasal..
lapa gle perot skang..leteyh2...
leteyh nye taip blog ni..haha..
Friday, October 16, 2009
layout baru lagi
layout baru yang baru saja ditukar..baru senang skit hati nak tulis..haha
keje.keje.keje.osu!
keje.keje.keje.osu!
Data Entry lagi lagi?
Name of Company: My client is MNC Company with their core business in the health care, nutrition and high-tech materials field located in PJ areas.
Role:
- will attend to sales persons who have problem with their PDA
- willing to work temporary for 2 weeks to 1 month but will lead to permanent
Remuneration:RM80-RM90 per day, for 5 days only
Requirements:able to start work immediately & commit to 5 days work.
Contact Person:June--> june@bonrecruitment.com
ada post tuk data entry..mana satu eh yang ok??
Role:
- will attend to sales persons who have problem with their PDA
- willing to work temporary for 2 weeks to 1 month but will lead to permanent
Remuneration:RM80-RM90 per day, for 5 days only
Requirements:able to start work immediately & commit to 5 days work.
Contact Person:June--> june@bonrecruitment.com
ada post tuk data entry..mana satu eh yang ok??
Data Entry lagi?
Name of Company: Sky Premier Enterprise (00186649-U)
Role: Data Entry (Freelancer)
Remuneration: Paid will base on per Item(RM 1-RM5), its need around 5 min to finish 1 item.
Requirements: Familiar with computer
You may work at home rclxms.gif
For more information:
012-5112881 Mr Lam
Our company detail
- Registered company
- location: 58, Jalan Pudu 55100 KL
- Owner of www.lazy.com.my
R & R
- Must stay in Malaysia
- Responsible and very sensitive to deadlines
To who are interested:
- Send us your detail to contact@lazy.com.my
- Or contact 012 511 2881 (Mr Lam)
Role: Data Entry (Freelancer)
Remuneration: Paid will base on per Item(RM 1-RM5), its need around 5 min to finish 1 item.
Requirements: Familiar with computer
You may work at home rclxms.gif
For more information:
012-5112881 Mr Lam
Our company detail
- Registered company
- location: 58, Jalan Pudu 55100 KL
- Owner of www.lazy.com.my
R & R
- Must stay in Malaysia
- Responsible and very sensitive to deadlines
To who are interested:
- Send us your detail to contact@lazy.com.my
- Or contact 012 511 2881 (Mr Lam)
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