The rebirth

Mangrove Forest 1

2010-06-10T05:19:00.000-07:00

again Dota party

2010-06-10T03:19:00.000-07:00

tempat?? as usual...we're gonna fuckin own them tonight. YEHAAAA!!!

Dota party.

2010-06-09T05:23:00.000-07:00

we're goin to crash hasmee bla bla's house tonight just like we did last night.LOL!!

Kitang Farming at Bengkurong

2010-06-07T03:33:00.000-07:00

went out fishing Kitang this morning with zul and wan. unfortunately we only manage to catch 4 Kitang [wan-2 zul-2 and 0 for me =s] but it was hella fun tho. The weather was fine..inda jua panas inda jua mendung, sadang-sadang saja. went back home at 3 pasal cuaca inda mengizin kan hahaha...hujan lah tu maksud ku >.<

zul with his 'Kitang Mentari'

our chill spot of the day LOL!

while we were waiting for the fish to bite , we saw this creepy long rusty nail. si zul cakap bakas memaku hantu kali tapi lapas hahaha! tapi seriously, ada red spot arah the tip

And lastly...Najib Haji Sopian called me around 4 tadi and said THE RESULTS FOR MTSSR STUDENT 2010 ARE OUT!!! so we went to Mtssr and Nakhoda Ragam together with Shaliff just to check whether the rumour is true or not...

guess what?? I'm officially one of ND/CME 02 student tahun ani hahaha! Si Shaliff pun jua kana accept ND in Geomatics..takziah untuk si Najib pasal ia inda belurih, chill saja bro next year ada lagi ni. orang bakas A-level pulang inda kana terima..Hairan =x

anyways that's it for today, gonna post more nanti-nanti....bah bye!

Futsal fun..

2010-06-06T04:53:00.000-07:00

tonight im goin to play futsal with the boys from Pau-team together with Asrul's team. hmm liat lah macam mana kejadiannya nanti ni hahaha! okay will update this post later..

bah bye..

i'm back bitch!!

2010-06-05T14:41:00.000-07:00

hey everyone, im back on blogging since i left this so call 'hobby' in late 2008 (lol now is 2010). Aku ni saja checking facebook kawan lama then aku tejumpa this girl punya blog, so apa lagi? haha! masuk lah sekali sekala kan membaca.

guess what? she still linked me on her blog and i was like damn, batah kali sudah ah inda ku membuka blog ku apa lagi update. so i decided to update this shitty blog and selajur menulis this bitch ass opening 2010 online diary. hahaha macam inda ikhlas saja kan meng-update >.<

anwyays, its almost 6 in the monin and my eyeballs are killing me. too much dota and cs i guess -.-

bah bye.....esuk-esuk tah lagi

65% self confidence...

2009-05-29T06:19:00.000-07:00

currently waiting for tomorrow's test at JPD. Hope i pass =)

4g63 waiting in the garage...

match result pau-team against smssa PTEM

2009-05-28T03:01:00.000-07:00

HAHAHAHA!! kami kalah kan dorang 8 - 3

Haji K-rol - 1

Fidz murni - 1

Helmi pau - 1

Hakem - 2

Saha - 1

Haji Ariff Fuad - 1

Daniel - 1

jibber jabber.......

2009-05-25T06:15:00.000-07:00

5 more effing days ---> driving test -.-"

WISH ME LUCK!!!

Turbo Honda Civic Hatch EK

2009-05-22T07:34:00.000-07:00

I think you guys should watch this devil hit on the high rpm. DAMN!! love the sound of turbo..

Lack of update!!

2009-05-22T07:30:00.000-07:00

sorry brothers and sister pasal aku batah sudah inda update blog ku!!

BUSY! BUSY!BUSY!!!

Arrogant Ferguson insists Man United were Better

2009-03-16T10:39:00.000-07:00

Manchester United boss Sir Alex Ferguson insists they were the better team after being thrashed 4-1 at home by Liverpool.

"It is a hard one to take because I felt we were the better team," he said.

"That is not reflected in the scoreline and quite rightly, when you win 4-1 you get all the plaudits. I can't deny that."

Fergie added: "We have lost a game. We need to respond and that is what we will do.

"If the league started now and we had a four-point start I would take it.”

cham- "eat more chewing gum Fergie xp"

Memories from PTEB (2008-2009)

2009-03-15T08:19:00.000-07:00

2008 GP class

Nana and Qilah being crazy

Again Nana and Qilah

good-bye PTEB

"HELLO MERAGANG"

copy-ing is a good thing bro..

2009-03-09T00:28:00.000-07:00

HAHAHA!! Last night was probably the most embarrassing night of our lives, or ohterwise, COOL! we were hanging out at cheezbox. There were just 5 of us, Jul, Ckam, Ami, Saha and I. we were smoking there, because there were other diners smoking there too. we were there in just 2 hours i think, then came these kemeterian kesihatan guys to our table. the first person they went to at our table was Saha because he just lit up his ciggs. they really hit us hard maaaan, well not physically la. they asked for our i.c and told us they had been watching us. seriously, the first thing tht we thought about was, "SHIT!!, $500, ni eh. mati jual bulu ni eh" yes folks, for the first time, we boys think alike. the guys askes "tau kamu sini ani nda bleh besigup? meliat kamu ada poster no smoking tu? nda jua bleh smoking in public! tau kamu apa dendanya ni?" wahahaha.....well we did plea for our innocense, true the fact that the restaurant put 'no smoking' posters on the walls. but as far as im concerned, people have been smoking there, including us without being complained by the waiters/waitresses or even the manager. so we told the guys about it. the poor waiter, he had to defend himself by saving lotsa thing which we couldnt understand HAHA!!. then Saha suggested the waiter to call the manager. so, the manager got all the shits laah. we just sat there, enjoying the drama with our drinks.

BUT seriously, we were lucky the guys didnt bring us to the lock-up because they told us they just caught 16 people smoking around menglait area. BUT hey, on our way home, we thought to ourselves, "COOL tu eh! macam CRIMINAL kana bawa ke lock-up! macam T.I and 50 cent tapi kami smoking. LOL!" well, whatever it was last night, it was really a kick-ass night for us as we went to hang out with daniel and his cousin ajai.

fyi- there were pics taken during the raid arah cheezbox last night, but none of 'em were clear shots since i took em candidly. i just wanted to take shots of the kesihatan guys talking to the manager.maybe i'll just upload em soon. REAL soon~

2009-03-03T03:39:00.000-08:00

what is my name?
-Ummi Afiqah binti Awang Dayang

when is my birthday?
-1 August 1991

who am i to you?
-friend

How do we met?
-hooooooooooooooooow?

what kind of person you think i am?
-baik hati =p

do you think im annoying?
-100% YES!! haha nada deh.

do you ever care about me?
-Inda!! pasal aku malas kan buat 11 patah perkataan xp

what would you feel if you never meet me?
-hmm....

update!

2009-03-03T03:31:00.000-08:00

This is the rules; post these questions on your blog, tag 5 person to answer it for you. See what do they wrote about you. Questions: What is my name? When is my birthday? Who am i to you? How do we met? What kind of person you think i am? Do you think i am annoying? Do you ever care about me? If it is so, why? Describe me in 11 words. And finally, what would you feel if you never meet me?

I tagged si Miey feeqah only. haha pasal aku buka blognya saja malam ani =)

Belut king on action x)

2009-02-17T04:06:00.001-08:00

HAHA!! liat apa ku tangkap masa mancing di serasa last week. Belut king!!

name: chaaaam

rod: shakespeare

umpan: udang king $1-3

location: serasa (lubuk ungah)

for more info: www.bruneifishing.com

im getting a new haircut x)

2009-02-03T09:09:00.000-08:00

as you all know (well not all of you) that I'm goin to sit my UNDANG-UNDANG exam on Wednesday 4th February 2009 in order to have my driving licence so i decided to cut my precious hair and try a new hairstyle.

My undang-undang teacher said that if you have long hair they wont let you sit for the exam so apa boleh buat ikut saja tia peraturan dorang Jabatan Pengankutan Darat(JPD) -_-".

BEFORE

AND AFTER

this is my new hairstyle. i havent try this before (surong rambut) hahaha! but i kinna like it and i love my goattie xD

2009 car photoshoot at my house (just for fun)

2009-01-25T10:27:00.000-08:00

Project buang boring 2

2009-01-25T04:38:00.000-08:00

this is our second video. Click on the black box if you want to watch it. sorry, i couldnt upload the video due to uploading problem in my blog. so here is the link to the video. Watch and enjoy mother fucker HAHA!! =p

Project buang boring

2009-01-21T22:53:00.000-08:00

not trying to impress anyone... 100% original style and you know what im talkin about...get respect give respect! HAHA palat xD

anyway, leave some comment folks =p

you guys need to see this x)

2009-01-19T02:01:00.000-08:00

here's a video of me and my friends being silly at home. i found this video in my cousin's laptop.batah pulang sudah video ani maybe dalam around pertengahan bulan 12 but yeah just watch the damn video. you'll gonna love it xD

they make the peple say 'yeaaaaaaaaaa'

2009-01-16T21:02:00.000-08:00

I was on youtube yesterday cari-cari lagu t-pain then i saw this dance group from Sacramento dancin on can't believe it by t-pain and lil wayne. they dance pretty good. rugged yo hahaha! dgr dari comment dorang ani menari under the jabbawockeez (patut jua handal) so i decided to put their video here :P

M

2009-01-09T19:47:00.000-08:00

Currently on Hiatus

-_-"

What is a Jabberwocky?

2009-01-05T11:54:00.000-08:00

Jabbawockeez - a figment of your imagination.

What is a Jabberwocky? A boogy monster? Have you ever thought you saw something, in the corner of your eye? A random noise, shuffling in the middle of the night. To put them some shadows, wondering in your dream. There's no escape, you can't hide the figment of your imagination. That's the Jabberwocky!!

Hey did you see that??

Yea, what was that thing?

Basic Teen Bodybuilding

2009-01-02T08:23:00.000-08:00

Ok... this being the first article, I ran into some serious writer's block along the way trying to think of a topic. I looked to the message board for some ideas and I saw many young lifters looking for advice. So for any newbie's who wanna learn the secrets to getting bigger and stronger keep reading. I'm going to base this around the four major aspects of bodybuilding; training, nutrition, supplementation and rest. So here goes...

Training

If you want to get big, you need to train big (like you haven't heard this before) so let me break this down. Train 3 - 5 times per week and keep your sessions short. By short I mean under an hour. Train one muscle group per week or every 5 days... do not combine 2 large muscle groups on the same day. Your big muscle groups are chest, back and upper legs. Below are three examples for splits:

3 Day Week

Mond: chest, tris, calves
Wed: back, bis, sholders
Fri: thighs

4 Day Week

Mon: chest, calves
Tue: back, tri
Thur: thighs
Fri: shold, bis

5 Day Week

Mon: chest
Tues: back
Wed: thighs
Fri: sholders
Sat: arms

As you can see no 2 "big" muscles are done on the same day. Now, for excersizes, do compound movements (like you haven't seen this either) such as bench press, shoulder press, rows, squats, and deadlifts first in your workout, and make sure you do the big muscles first as well. As for volume and intensity, these are inversly related, the more volume, the less intensity and vice versa. I like high intensity my self. For reps and sets, shoot to fail between 6-10 reps and if you are training intensly do only 5-8 sets per body part (more sets for the bigger muscles, less for the smaller ones, brain surgery, ehh?).

Next off, what many consider the most important part.

Nutrition:

Being young most of you probably have fast metabolisms (hell, going into my frosh year in high school I used to eat Crisco to gain weight for football, to no avail though). So, here's what you have to do to gain mass: EAT. We're talking every 2 hours if possible, but at least 6 meals a day. Each meal should contain about 17% of your daily requirements for protein and carbs.

As for the ratios of each, shoot for 1 gram of protein per pound of body weight (1.5 if you're really skinny) and 3 gms of carbs for every lb of body weight. This means if you weigh 150 lbs. you need 150 gms of protein per day, 450 gms of carbs per day, turning out to be about 26 gms of protein and 78 gms of carbs per meal. Sorry to make it complicated, but in essence you should have a ratio of 3:1 for carbs:protein per meal. Easy, ehh? Now for fat, as long as it is unsaturated (nuts, veggie oils, fish fats) don't worry about it.

These are necessary to build muscle. I also used to eat very little fat per day at one time trying to lean up for summer. It's not the way to go because you will feel like crap. Your 3 most important meals of the day are breakfast, after you workout, and before bed

Here's an example of what a 150 lb. pound teen should eat per day:

Breakfast:6 am: 2 cups of oatmeal, 2 cups skim milk, 2 egg yolks, 3 egg whites 9 am: 2 cups yogurt, PB sandwich on 4 slices wheat bread

Lunch:12 pm: can of tuna mixed in mayo, on 4 slices whole wheat bread, handful of nuts and an apple

Post workout: 3 pm: 2 bananas, protein shake in cup of milk
Supper:6 pm: 5oz steak, rice, salad

Before bed:10pm: sugar free pudding mixed in 2 cups milk, bowl oatmeal, 4 eggwhites
This is only an example, it doesn't have to be quite so bland and don't be afraid to eat "wrong" once a week. On a side note, only count whole proteins (dairy, meat, protein shakes).

Rest:

This is perhaps the easiest part to write. Don't overtrain. This means don't spend hours in the gym (we already went over this). Also, there's no need to run or do cardio since we are trying to get big. I'm not saying exclude it from your life, pick up games are fun, just don't purposely run the tread mill or ride the cardio bike. Make sure to use your days off as rest days, and get at least 8 hours of sleep per night. Your muscles grow when you sleep, not when your in the gym... in fact, the only time your muscles grow are when you sleep.

Supplementation:

For supplements to work properly the first three aspects must be on track. If your diet, training, and rest are not correct, supplements will do no good. They are like the finishing touches, you can't expect to put furniture into a house if you have no roof or walls, right?

Below are supplements that you SHOULDN'T take, these will screw with your hormone production, possibly giving you bad side effects (just what you need to get chicks: big biceps, little girlly nipples, rat sized nuts, and huge white heads), and should not be taken by young lifters. These supplements might work great for adults with no side effects, but wait until you are older. Supplements to stay away from when you are a teen: DHEA, Growth hormone, Andros, ECAs, Tribulus, any "all in 1" supplements.

Here is what I would reccomend using in order of importance:

Multivitamins- its hard to get enough vitamins from diet alone today
Protein Powders- pretty self explanatory, if you dont have enough protein, you're not gonna gain muscle.
Creatine- helps to volumize muscles, increases endurance and will help you get stronger
Glutamine- most abundant amino in the skeletal muscles, if you dont have enough your body will feed off itself, just make sure if you are taking it with creatine not to take them any closer than 2 hrs apart
Weight gainers- if you're really skinny, these are great to add calories.

Ok, that's my run down on supplements. Now, really quickly how to take them. Multivitamins- just pop them in the morning. Protein- really, can be taken at any time. Most effective after workouts and before bed. Creatine- first 5 days take 5 gms 4 times daily (loading, I'm sure you already know this), after that take it every day (5 gms) for 4 weeks after you workout. Glutamine- make sure you take it 2 hours apart from creatine. Most effective times are first thing in the morning and right before bed.

So there you are, supplements in a nut shell. Another side note... MAGAZINES ARE BULLCRAP. The guys in them spend $1,000's a month on juice and other drugs. This allows them to workout longer and recover faster. Alright, thats it, for all of those who had the patience to read the whole thing down to here, good for you...

Remember: eat big, train big, sleep big and soon you too will be big results come with time and patience.

Our gym routine =p

2009-01-01T13:48:00.000-08:00

Just a lil some some for you guys to see. LOL!!

2009 bbq at my place

2008-12-31T09:25:00.001-08:00

Having a bbq tadi dirumah selepas sembahyang berjemaah Maghrib and Isya. new year party kena cancel oleh semua pihak keluarga pasal my late dad tapi ada bbq jadi tah. HAHA!! then after bbq-ing i went to pantai tungku sama dorang saha, jul, ardee and daniel. si helmi sama girlfriend nya kali kan main puting. HAHA alolo~

kan k empire semua parking pnuh sama siring jalan pun ramai urg be asak sana parking so we end up at pantai tungku. Tapi yang sayang nya kami inda ambil gambar bunga api =(

pictures taken by: WafiyM

PG gym

2008-12-29T07:46:00.000-08:00

went out to the gym tadi together with Helmi, Saha, Ardee and Daniel. HAHA!! awal-awal ramai urg tadi main basi sana so kami tepaksa munduk dulu sana sekajap menunggu giliran. UK hari ani inda main sama kami pasal ia jalan something kan ngurus kan hal persendirian.

then ada this dude main jua sebelum kami, maybe ia tah anak buah UK yg kna train dari (N) ke (Y). bsr pulang badannya, he got the shape already nganya ada lah part-part yg kurang siikit. HAHAHA!! well anyways, there's no picture taken during our gym session so aku liatkan kamu gambar masa past few week saja.

Its the Jabbawockeez people.

2008-12-28T12:59:00.000-08:00

Im so inlove with their moves x)

platoon 2008

2008-12-27T11:36:00.000-08:00

more coming soon. Till then~ =)

Al-Fatihah to (c) Haji Jumat Bin Buyung.

2008-12-27T10:31:00.000-08:00

Al-fatihah to my late father CAPTAIN HAJI JUMAT BIN BUYONG.