Monday, 28 June 2010
Less Sleep, Less Study, Less emotion
By dr.anonymous at 17:58 0 comments
Labels: e.m.o, E.N.g.L.i.s.h, t.h.i.s.a.n.d.t.h.a.t
Sunday, 27 June 2010
Meracau
By dr.anonymous at 11:30 0 comments
Labels: e.m.o, t.h.i.s.a.n.d.t.h.a.t
Friday, 25 June 2010
Heart 2
By dr.anonymous at 23:40 2 comments
Labels: H.E.A.R.T
Heart 1
Sometimes, you might feel hurt, but you denying it. But the more you try to get rid of the feeling, the more it hurts you. You don't want to feel that way anymore, but you still keep doing it (the things that make you feel hurt) That is human and that is me....
Regards,
Aiman
By dr.anonymous at 06:46 0 comments
Labels: H.E.A.R.T
Thursday, 24 June 2010
Malaysian Education :Abolishing UPSR and PMR
Ok, let me conclude (not a conclusion, not yet but I am concluding above issue) there is a different between a developing country and a developed country. And now, in Malaysia, we need to consider the "demanding prospect". Demanding Prospect here means that, what do we lack of and what do we need. Most of these demanding prospects requires a very strong fundamental in academics. Example, teachers, doctors, pharmacists, engineer and many more. Therefore, in order to have a very strong fundamental in academic I think exam-oriented system fixed the bill.. And I think there is no way it could limit students' independent skill. The government's expectation to the teenagers are "too" high. I am not being pessimist, but I think being too optimist isn't good as well. Try this, go to Kuala Lumpur on weekdays, Bangsar, Shah Alam, or Klang maybe, look what our fellow friends do after schools hours. I am upset with such situation. Especially the Malays. It is hard to admit but I think that is the fact. We have a lot of students with full of aspiration and bla bla bla.. but! We also have a lot of "unlucky students", WHICH, the effect that latter caused is more than the previous one. See what I mean? Its getting too far from the topic isn't it? not really, Its simple, the government thinks that EO limits students capabilities, because they believe that our teenager are good, but actually they are just too good to be true. So to enhance students' capability, EO is not the one that they need to discuss, but the students themselves. In fact, by EO itself, it has produced many talented Malaysians. It is not upon the system but most importantly the students.
Finally, I would like to give you an example :
I read one blog discussing about this thing. He said that it is somehow irrelevant to determine students' capability by using our present education system. As for HIM, he wasn't a good student previously, He does not have flying colors and etc. But at the end of the day, he manage to succeed. He took a diploma and then further his study dor a degree and so on. Therefore EO actually is not the best sollution (he is agreeing to the government's action)
By dr.anonymous at 13:22 3 comments
Labels: E.N.g.L.i.s.h, P.O.N.D.E.R
Tuesday, 22 June 2010
What are you going to do?
By dr.anonymous at 08:56 0 comments
Labels: P.O.N.D.E.R
Monday, 21 June 2010
MUST WATCH MOVIES
By dr.anonymous at 12:46 0 comments
Labels: m.o.V.i.e
Weight Gaining
Considering that I am too skinny.. So a senior of mine, who's nearly finish her doctorate (faculty of medicine) had suggested me to read something about weight gaining diet, and I find it very useful to me and to skinny people out there...
TITLE : HOW TO GAIN WEIGHT FOR SKINNY GUYS (WITH WEIGHT GAIN DIET)
Skinny guys often say they can eat anything they want without gaining weight. They think they’re blessed with a fast metabolism. They’ll say: “I make women jealous with my metabolism. I can eat junk food all day without gaining weight”.
Truth is you can eat anything you want without gaining weight because you’re not eating a lot. I know you think you do, but you’re not. Otherwise you wouldn’t be skinny. Here’s how to gain weight for skinny guys.
1. Track Calories. Skinny guys often overestimate what they eat. Read the labels, use a food scale and track your daily caloric intake using FitDay. You need at least your body-weight in lbs x 20kcal daily to gain weight.
2. Set a Goal Weight. A rule of thumb is at least 1kg for each cm above 1m (use this converter). Anything less you’ll always look skinny. There’s no upper limit, if you want to weigh more go for it. Examples of minimum goal weights:
- 1m70/5’7″ at least 70kg/154lbs
- 1m75/5’9″ at least 75kg/165lbs
- 1m80/5’11″ at least 80kg/176lbs
- 1m85/6’1″ at least 85kg/187lbs
- 1m90/6’3″ at least 90kg/200lbs
3. Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. That’s 2700kcal/day if you’re 135lbs. If you have a physical job or move a lot, you’ll need even more. Eat every 3 hours.
- Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast and try these breakfast recipes.
- Lunch & Diner. Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back.
- Snacks. Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, …
- Post Workout. Physical activities burn calories. Eat post workout to get that energy back. Check this post workout shake recipe.
4. Eat Calorie Dense Foods. 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options:
- Pasta. 100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta.
- Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. I’ve seen guys gaining 60lbs/year drinking 1 gallon per milk per day while Squatting 3x/week.
- Nuts. Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school.
- Olive Oil. Protects against heart diseases & cancer. Sip it like vodka (it’s not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.
5. Get Stronger. You want to go from skinny to muscular, not from skinny to chubby. Get into strength training. More strength is more muscle. If you don’t know where to start, check StrongLifts 5×5. Some tips.
- Free Weights. Force you to stabilize the weight and allow for natural motions. Start light, focus on technique and add weight progressively.
- Compound Exercises. Do exercises that work your whole body. Squats, Deadlifts, Overhead Press, Bench Press, Pull-ups, Dips, Barbell Row, …
- Squat. Leg exercise stressing your whole body. When you can Squat 1.5x your body-weight for 1 rep, you’ll no longer be skinny. Squat often.
- Rest. Muscle grow when you rest, not when you workout. Don’t train daily. Sleep, drink 1 gallon water daily and eat fruits/veggies.
6. Eat Protein. You need 1g protein per pound of body-weight per day to build & maintain muscle. If you weigh 150lbs/68kg, that’s 150g protein per day. Eat whole protein with each meal. Sources of protein:
- Red Meat. Ground round, steaks, deer, buffalo, …
- Poultry. Chicken breast, whole chicken, turkey, duck, …
- Fish. Tuna, salmon, sardines, mackerel, …
- Eggs. Eat the yolk, it’s full of vitamins.
- Dairy. Milk, cottage cheese, quark, yogurt, whey, …
7. Plan. Failing to plan is planning to fail. You don’t have time to cook 3x/day, and the food at work/school is often low quality/more expensive. Prepare your food in advance and take it with you.
- Do The Grocery. Avoid skipped meals because you don’t have food available. List everything you need for 1 week and go buy it.
- Cook in Advance. Prepare all your meals once per day: while preparing breakfast or while preparing dinner. It takes about 40mins.
- Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mixed nuts, 1 gallon milk per day, …
- Take Food with You. Food containers for work/school, mixed nuts at the movies, eat before going to town, take protein shakes to the gym, …
8. Track Progress. Success breeds success. Knowing that you’re losing your skinny look will keep you motivated. Track everything.
- Track Calories. Continue tracking your daily caloric intake using FitDay so you get a confirmation of how many calories you’re eating.
- Weigh Yourself Weekly. Gaining weight? Don’t change anything. Not gaining weight? Increase your daily caloric intake by 500kcal.
- Take Pictures. The mirror is subjective. Pictures don’t lie. Shoot pictures bi-monthly so you have objective measurements of your progress.
- Track Strength Gains. When you can Squat 1.5x your body-weight for 1 rep, you’ll no more be skinny. Use the StrongLifts 5×5 spreadsheet.
Weight Gain Diet. 3500+kcal example diet for a skinny guy who wants to weigh 180lbs/81kg. This can be too much at once if you’re only 135lbs/61kg or not enough if you’re very active. Individualize the diet based on your needs.
- Breakfast: 100g oats, 50g raisins, 1scoop whey
- Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
- Lunch: 200g white pasta, bolognese sause, parmesan cheese
- Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
- Post workout shake: 1.5scoops whey, 60g oats, milk, banana
- Dinner: 200g white pasta, bolognese sause, parmesan cheese
- Pre bed: cottage cheese, berries, flax seed, fish oil
Good Luck!
By dr.anonymous at 03:38 1 comments
Sunday, 20 June 2010
210610 ; 0113 WIB
Hidup ni kadang-kadang aneh... kita tak pernah puas dengan apa yang kita ada.. but even worse, we envy things that other peole have too much... until sometimes, it makes us hate them without any reason.. salah siapa? mungkin kita perlu akur itu salah kita.. mungkin sebagai manusia kita perlu belajar untuk menerima diri kita seadanya.. tak semua orang dapat apa yang kita ada, dan begitu jugak sebaliknya... tak semua perkara yang orang dapat kita akan dapat.. mungkin kita, sebagai manusia perlu belajar untuk merima hakikat itu, walaupun hakikat itulah yang paling sulit untuk diterima.. adalah mustahil untuk seorang manusia itu tidak punya rasa cemburu, tapi mungkin rasa cemburu itu sendiri perlu dikurangi.. mungkin ini adalah nasihat aku, buat diriku sendiri, dan kita semua :)
By dr.anonymous at 11:12 0 comments
Few Things About World Cup!
By dr.anonymous at 06:38 0 comments
Thursday, 17 June 2010
A bullshit EXAM!
By dr.anonymous at 00:33 2 comments
Tuesday, 8 June 2010
P.H.O.T.O.S
As I mentioned earlier, in my previous entry, I would like to upload my photos during Malam Anak Malaysia last Sunday,. So, here are the photos
By dr.anonymous at 09:03 0 comments
Saturday, 5 June 2010
Oh BeBe
By dr.anonymous at 13:54 0 comments
Thursday, 3 June 2010
Demmm!!
By dr.anonymous at 10:36 2 comments
The F word not the F bomb!
p/s : sorry for the grammar or words or anything lah!! Otak dah berkarat total! ;p
By dr.anonymous at 01:43 1 comments