I had neglected myself and my blog.

I am heading nowhere here. Started of with having such "GangHo" (kinda Ummph) for myself and it dieded. I am not sure how it died but it just died in me.

I am so tired and could not get hold of myself in what to do and why I am doing it. I hardly get a good night sleep. I am probably stress out of nothing and it seems that is killing me entirely.

I thnk too much in people suff and matters and neglected my own. Time for me to stand up and face my life my own. I have to get a change in my life. This has caused me to gained so much weight in the past few years and time to do something about it.

I always had planned to go to the Gym 3 times a week but nevet get it going. It did happen for a short while and died again. So it is time to get it kicked start.

I am going to cut down cost of eating food outside since the price of food has drastically gone up. I would need to work up a plan to cook and bring over to work to fill my stomach up.

I am in the  midst of looking up some easy cook items which can be prepared a night before and warm up with a steamer.

What I have in mind now is mashed potatoes. But what else. Let me go figure and blog about it in due time.

7 January 2010

The morning was great, I slept late last nite like 12 midnight and was unable to wake up the next day. Sleepy now in the office.

Alright I am naive and now it proves that having a good rest does make a difference the next day. So it shall be back to my regime of Sleeping Beauty.

Morning breakfast I had 2 packets of Nasi Lemak with Coffee.

Will tell you more about lunch when I eaten.

6 January 2010

Waking up in the mornig was a breeze cause I slept early at 10.30pm last nite. I new ritual that I am trying to adhere. I do not want to feel tired all the time when I wake up.

As usual I weigh myself in the morning and weight at 85kgs.

My Breakfast : Mcd Breakfast  Sausage Mc Muffin with Egg

My Lunch : Hash Brown + 4pcs cookies and 1 cup of green tea
My Dinner : Has yet to come will update it later tonight when I am home.

Dinner on working Mondays and Wednesdays will be late cause I have this Part Time accounts in for 5.45pm to 7.10pm. So by the time I reach home it will be totally tale. I might have bicsuits later see how.

Alright I went back and had Vegetables, Vegtable Soup and pork meat in Black Sauce.

2010 A New Year

Yes indeed 2009 I did not stick to my regime. So today I had weight myself, it was at 85kg. 


I had bread & ham with cheese for breakfast. 
Lunch I had McD Beef Prosperity Burger with Curly Fries and Coke. 
Dinner I had small portion of rice. Omelette, Fried Tau Kua and Vegetables. 


So that is all for the day. I snack on a piece of bread and ham again. Bad of me. 


See Ya Tomorrow. 

Guilt Has Start To Set In

My life since April and turn until a whirlwind from passing of love one, family feud and other half going for a better career. But it took a toll of me as I had ignore myself physically. People starting to notice the prosperity of my belly and also my face being puffed up.

Yesterday I dragged my arse to the gym and started to work my self hard. Getting my heart pumped to the maxed. It felt good but the after effect of the pain in gonna come the next day. I am gonna start back my regime of 3 times a week work out plan (Keeping my fingers crossed). Now that my buttocks muscle hurts, my arm and my chest. Surprisingly the core of my stomach also hurts. That is the signs that it is working....but not hard enough.

I weigh myself this morning and the figures does not look good on me. It is at 180lbs (85kgs). The ideal weight range is 148 - 162.8 lbs. (67.3 - 74 kg.).You are overweight by 17.2 lbs. (8 kg.) or between 118.11 and 159.62 pounds. Now my BMI is at 28.19 which means I am overweight.

The BMI values correspond to the following body analysis:
Underweight = <18.5>

Normal weight = 18.5-24.9

Overweight = 25-29.9

Obesity = BMI of 30 or greater

(Here is a picture of FAT).

So Now I Weight at 85kgs.

Breakfast I just had a piece of Wholemeal Bread with Water.

Why you need to exercise and getting started

Why do you need to exercise?

You can lose weight just by dieting alone – eating less to create a calorie deficit which your body will compensate for by burning up fat for energy. However, for easier and long-lasting weight loss, it’s best to do some exercise too, because:

Exercising burns up calories, meaning you get to eat more – allowing you to easily get all the nutrients that you need and enjoy an occasional treat!

Your appetite can be regulated by exercise, making it easier to stick to your diet.
Muscles are built up by exercise: this both prevents you from losing muscle instead of fat when you diet, and also helps tone and shape your body. Even better, a pound of muscle burns up more calories than a pound of fat – many experts believe up to an extra 50 calories per day per pound of muscle.

There are a number of health benefits from exercising which go beyond weight loss. Your immune system gets a boost – meaning you’re less likely to catch colds – and exercise is also recommended to fight mild depression and stress.
Getting started: exercise for beginners
If you’re new to exercise, make sure you begin gently and build up slowly. Many of us aren’t even meeting the minimum recommended guidelines, so that’s a good point to aim for to being with!

Start off with light exercise, such as gentle walking, and progress to brisk walking, jogging or cycling. If you’re very overweight and unfit, just do a few minutes each day during the first week, then add five or ten minutes a day during each subsequent week until you can exercise for half an hour continuously.

Don’t be put off joining a gym by thinking that it’ll be full of super-fit bodybuilders with bulging muscles – gyms are used by a wide range of people, many of them beginners. The most common reason given for joining a gym is wanting to lose weight – so there’ll be lots of fellow dieters there who are also trying to get into shape.

Many gyms offer a free personalised programme as part of your induction – take full advantage of this, and explain what you want to achieve to your instructor. They’ll make a plan especially for you: it might seem challenging to begin with but should be achievable.
Staying motivated

Find an exercise buddy to work out with – this could be one of your colleagues who’ll come for a walk with you at lunchtime, a friend who’ll meet you for a swim after work, or your partner who’ll go jogging with you at the weekend. It’s much harder to weasel out of a workout when you’ve made a commitment to someone else to do it.

Alternatively, if you really can’t find someone to work out with, make sure your exercise becomes a habit. Perhaps you always go to the gym on Mondays, Wednesdays and Fridays – or maybe first thing Saturday morning is a great time to hit the swimming pool. Put your exercise sessions in your diary at the start of the week and treat them as non-negotiable appointments.
After you’ve been exercising for a few weeks or months, you might be getting bored of your usual workout. This is a great time to mix things up a bit: try out some new machines in the gym (the instructors are always happy to demonstrate the correct technique), sign up for a new class that you’ve not tried before, take a different route on your next walk or run.
Sometimes we become focused on the end result of exercise – getting to an ideal weight, fitting into those old jeans, or having great muscles. Don’t forget to enjoy the journey too … exercise should be rewarding and even fun on a daily basis, not just as a series of steps towards a distant goal.

Seeing improvements

Keep a notebook or spreadsheet with a record of all your exercise sessions, right from day one. It’s extremely motivating to look back and see the progression you’ve made. Read over your log whenever you’re feeling discouraged. Perhaps the first time you used the treadmill in the gym, you could only walk briskly for ten minutes … and now you’re jogging for twenty. Maybe that initial swimming session that you were apprehensive about in week four has now become a bi-weekly treat.

Have your programme reviewed regularly at the gym: the instructors will help you to step it up a notch so you see continual improvements rather than stagnating. Alternatively, just progress to the next level on cardio machines and add a few kilos to the weights you’re lifting every four-six weeks: once level 10 on the crosstrainer starts getting easy and comfortable, kick it up to level 11!

Once you’ve been working out for a few months or even years, exercise has hopefully become an integral part of your life. Whenever you feel that it’s a waste of time, or that you “should do more”, remember yourself before you started exercising. If you’re anything like me, your former self would probably be astonished at how much activity you now fit into your life … and how much you enjoy it!

Keep track of your weight, body fat percentage and waist size: have you dropped a few pounds? Has your body fat percentage reduced? Are you buying clothes in a smaller size? These are all great signs that your exercise is paying off, and a deserved reward for all your hard work!

Controlling Food Day

Yesterday was a day where I tried to control.....I was planning to go out for lunch for some noodles instead of rice. Thus, it did not happen as the air con service and security personnel came to fixed things and do their job.

I got my good collegue to buy me fried noddles for lunch and have to gulp everthing fast as I need to supervised the works. I know it is not good but work has to be done.

I was rushing like make from one serive person to another to ensure that all is in order. I hope by me running around back and forth had made me burn more calories than normal.

Work finished at 4.45pm, gosh managed to catch my breath at last. It did not stop there though, my fingers starts getting busy typing the report for the day. I ended my work at 6.45pm and headed back home. Traffic was a little pack but I managed to squeeze my way through.

Home at last......thinking of munching something.......kitchen I went and there was no dinner made. I went to take a cold bath, wishing it will stop a little of my cravings. When I came out form the bath, viola there is this sinful Hamzah Burger on the table. Wow that is DINNER. I want to resist but I can't, I quickly dash off to change to a comfy house coat.

I took the Aspen Serum De L- Carnitine L-Carnitine is a natural nutrient that can be synthesized in the human liver, as well present in the foods we eat; it has been shown to protect cells throughout the body against age-related degeneration. It taste lime and it is a start.

Took my dinner to the computer room and starting munching it...hmmmmmm tastefully sin. I later had 1 Banana and 2 pcs of cut Papaya. That is all I had plus not forgetting a glass of water.

Came Morning Sunshine, I weight myself at 183lbs (83kgs)........