~~Happy~~

Lama sudah sy tidak ber blogging..

rasanya,tiba masanya sy balik ber blogging..

have fun reader...=))

Getting nervous

Tomorrow will be my nervous day for me because ada interview at Queen Court .

I want these job so badly. I need money to pay my hutang2 and mahu beli baju baru..

Harap2 saya mendpt perkejaan semntara ini..

Pekerjaan ini sebagai Pegawai Pembanci Penduduk yg akan berlangsung tidak lama lagi.

Kesempatan ini juga sy ambil kerana inilah masa cuti saya yg paling panjng.

Wish me Luck.

InsyaALLAH, i'll make it.

<<<< How to Gain Weigh for skinny Guys >>>>

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.

Copy and paste from this emel : http://stronglifts.com/how-to-gain-weight-for-skinny-guys/

Assignment!!

Aduhai..assignment belom siap..

takut!!!

Jadual Prtkal...

Yes....

for the 1st time aku masok female surgical ward....agak nebes di situ..hahaha..

then for the 1st time sama group with sheila..

also with wani..wani the perempuan melayu ketujuh kalah ditangan nora danish..hahaha

can't wait...honestly...tp malas betol lah nak prtkal semt tok...

ptkal 3 months...

target semt tok 3 pointer..hopefully i can reach the target...

hehe.

wish me luck!!!

Ensem x ???

Hehehe..ensem x aku??hahaha

ayat tak boleh blar.....!!!!

JUM HEBOH

HAri sabtu wani call ajak gi JUM HEBOH kat stadium petra jaya coz dorg x tauk the venue it is.

so aku setuju lah teman kan dorg gi JUM heboh,kesian dorg sebab x balek cuti kan..

dorg kata kerata jgn risau,sebab dah booking dah,pkol 10 dah boleh gerak...

malam tu wani call lagi nak conformkan..aku kata ok jer..hehehe

so xde idea JUM HEboh tu nak watpe,so mlam tu just buat bodoh jer lah.

HARI AHAD menjelma,Puteri msj gitau gerak ko 11 sebab kereta baru bukak pukol 11am..aku kata ok jer,sebab aku dah kemas before pkol 9 lagi...hehehe

Pukol 10.45 am huda call kata dah boleh gerak,tnggu wani kat blakang mulu..

dalam pukul 11.15 dah gerak nak gi stadium petra jaya..hari panas giler..

hampir pukol 12 jugak lah smpai kat stadium sebab jem and carik parking..parking jauh giler siot..cam siot jer..

mula2 x exciteted sebab xdpt imagine camne jum heboh..

dah sampai.manusia mcm semut siot..jalan2 jumpa artis..lepas tu terus gi stage melodi..sanggup tunggu lama2 semata nak keluar dalam TV..hehehe...

aku sempat bersalam dgn fara fauzana..hehehe..cantek siot.tp yg penting drumstick still ada...

pkol 12.45 chow...x tahan ..crowded sngat..x suka..x suka..

then after that,kita jlan2 shoppping....aku beli barang yg ada percuma beg sahaja..bnyak jugak lah...hehehe..best2...yg penting,aku,maz,huda,wani,putri sama2 beli beg MUNCHY'S ...beg tu pakai gi class sama2..best2....tgok lah nanti..best2...

balek dalam pukol 2.30pm lapar sngat gi satok mkan Pizza HUT..sorry erlyn,xdpt ajak erlyn mkn sama2...

lepas tu gi Wisma seberkas sebab pu3 nak gi caroker,nak relise tension..aku xdpt join coz aku batok,xde suara pun...

lepas tu gi Jlan masjid bahagian makan Ayam penyet...

meja ktorg kena hujan,lepas tu pindah tempat lagi standart..hehehe..meja kayu siap ada kipas angin lagi...kt org semua kehausan...MAZ terbukti paling haus sebab lepas air tu dtg,3/4 air milo peng tu habis..sekali sedut jer...hahaha..MAZ\..MAZ/....

ok..Balek wktu tu dlm pukol 10.30pm jugak lah...

happy sngat2....balek,mandi sembayang dulu,pastu tido....

done.....