tadaaaa.. i can't believe i can fit into XL again after so long XXXL. huhuh... hard work and dieting really pays off y'all... 8 months.. 30kg down... another 10kg to go and this jersey will hang on me like banner already. ahaha..

anyway, bought this last weekend b4 the game at sunway pyramid. Got 30% discount voucher.. so it cost me Rm160 only.

what number to put weh... thinking about Chamakh... but i might wanna put bergkamp though...


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hahaha...

wtf la gallas... nvmd... let him be la.

anyway, how to lose your weight? i wouldn't say it's easy but it's managable. 1st thing is to know what's your problem. go check with your doctor. is it cholesterol level? diabetes? fat? then u know what to target. my family has a history in diabetes and heart problem. so, 2 things that directly affect that is Sugar and Cholesterol. Start with taking plain water everyday, at least 2 liters. cut down your sugar intake. after 1 month, i didn't drink anything with sugar already. Substitute that with fruits that naturally has sugar in it. Pineapple is a good source, same as banana. Also, learn to count your calorie. average adult male requires about 2200cal daily. If you consume less, your body will burn your excess fat for energy.

fell hungry? grab an apple. 6 apples = 1 plain donut. which would you prefer?

thristy? take plain water or mineral water. do not drink 100+ or carbonated drinks.

snack in between meals. what snacks? not junk foods ya... buy fruits. in the afternoon, watermelon or honey dews are excellent. can't find any? get grapes or apples or oranges.

eat less rice. more protein and fiber. my usual diet consist of 50% vegetable, 30% protein, 10%carbo and 10% others. eating less carbo can make you feel tired but that's only temporary.

all the dieting won't mean a thing if you don't exercise! i started out power walking for like 1km a day. slowly i started jogging and running. do it at your own pace. do it EVERYDAY if possible, 4 times a week if you're busy. Take stairs instead of elevators. walk to the shop near your house instead of taking the bike/car. take LRT to town and walkabout.

it always help to have a partner to exercise. if you don't have, then do it by yourself. 30 minutes daily everyday... or 1 hour, 4 times a week.

it's important to have a good running shoes and appropriate attire. this will motivates you to exercise. Also, if u got the money, buy those heart rate monitor watches. I got the puma HRM watch. watch your heart rate as you exercise. Anything about 120bpm to 170bpm is fat burning. above 150bpm, you'll start to get into the cardio conditioning already. try to hover around 140 to 155bpm.

the important thing is to know your body and exercise at your own pace. Slowly but surely, you'll get there. the first few months you'll experience a lot of weight lost but after that it'll slow down. change your diet again and increase intensity in your exercise.

i was 135kg... i'm 105kg now. waist 45inch, now 38.5inch. feels good...
my target is 90kg, waist 36inch.

track your weight lost... track your diet and eating habits. I still eat the food that i love, just smaller portion and not daily.

there's a lot of places that sell this watch. I got mine online from a friend earlier this year. Cost me RM320.

last week i went to sunway pyramid, there's a shop at LG level, can't remember what's the name. they got the PUMA HRM watch going for RM289 and RM328, and you'll get 15% discount... meaning it's RM245 and RM279.

it's been good to me the pass 8 months. I'm thinking switching to Polar or Suunto later if got raya bonus. hehehe

btw... we getting the CB or not? come on la wenger!

1. It's not that Arsenal don't have money but AW won't spend much more than what he can. Don't we have a good squad? i think we do but i think we still need to add depth at GK and CB.
Policy? youth first.. buy later.

2. What money? in case u haven't notice, we financed ourselves in build the stadium. Most of the revenue will go to paying off the debts and also operational expenses (salaries and such).

3. EMIRATES stadium is only temporary sponsorship on the team and the stadium. get your facts rite.

hehehe... lonely... he's mr lonely...

tq mr. casa