meal plan :)

"Don't worry about what people say behind your back, they are the people who are finding faults in your life instead of fixing the faults in their own life"!

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BREAKFAST

for breakfast i usually drink milk with cereal / milk with banana / for the lazy morning i just boiled myself 2 egg and 1 bread

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AFTERNOON

2 slice of cheese/ 2 banana (depends on my mood to pick 2 cheese or 2 banana) 

+

i will go to bread shop and buy myself 1 sandwich with ham and cheese inside it :)

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DINNER

set 1

\

this is what i usually take for my dinner on 7 or 8pm. i will go to bed usually on 1-2am. pasta with few carrots and broccoli (i force myself to eat broccoli because i don't really like the taste of it) sometimes i add on 2 slice of cheesedale cheese inside my spag sauce. i like cheese a lot. lol

set 2

2 egg boil it. tofu, broccoli, carrots and chicken *steam for 30min for chicken and 20min for vegetables*

my dessert 

potato + cassava *steam*

i usually cook myself set 1 for dinner because i am now study in college and i do not have any transport so spag is much more easier for me. :)

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time to time if i feel hungry i will take some biscuit.

i dont usually eat rice because i dont like rice perhaps i hate it =.="' is kinda abnormal for a asian not to eat rice.. maybe this is why i am unique. LOL

han, i need your help here. do my meal GOOD enough? drop me your suggestion in the right hand side c-box or under the post, thank you! i don't really eat much because i am afraid of myself return to the shape that i had oldtime =.=

 from fatty become thin. here you go.. some of my pic.

i am the one with the red shirt.. not the tall one but the ugly and fat one when i was 12=.="

 

Again with the red shirt... i become thin this is the photo when i am 17 (but my size is too small) =.=

2010 june (still with the small size *havent started muscle building*)

end of oct 2010 :)

nov 2010 bigger in size *i just started muscle building for 2month, i didint go to gym infect i just brought a dumbbell and workout at home and doing research for new workout on net or in youtube like scott herman channel for those home workout*

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i fall in love with gym after 1 of my friend bringing me into the gym for the first time. i am now going to gym 3 or 4 times a day. i didn't pump my leg muscle because i am too short for my height so i hope that i can still grow taller a little bit more.  i wish to become more big in size as example... han? :D i am serious about it. 

(this pic is not ME! dont get me wrongly. just instead..)

or at least i could get something like this. :)

i am now 19 in 2011. i didn't take any protein shake btw, because i want to get the result by the hard work of my. i don't want to take any juice.  :) this is theory "lift hard, diet harder!" :) *ignore my bad english =.="'*

Mistakes to avoid as a professional performer

Guys, I thought I'd write a note today discussing a cruise ship magician I had the privilege of witnessing.  I say privilege because I learned more about what NOT to do as a magician than I ever had before!  What follows are some tips I derived from doing exactly the opposite of what this poor man was attempting.  He claimed 30+ years experience, and it just goes to show that practice does not make perfect when you practice incorrectly.

1. He was performing a parlor show where people took full advantage of the seats in the middle to back of the room.  Unfortunately he was only doing close-up magic which meant no one could see anything that was going on.  This caused some to leave because they weren't drawn in.  I have two comments about this setting.

A. Knowing beforehand the room in which he was to perform, he should have designed his routine to play to the back row.  If the ones in the back knew what was going on, so would the ones in the front.

B. Knowing there was a small crowd, he could have easily invited everyone to join him at the front for a close-up exhibition.  This would have catered to his close-up style as well as drawn in his entire audience.  Do not get stuck in the same rut and ignore the changes in audience, setting, and even simple things like time of day, etc.  (For instance, mental magic is going to be totally lost around 2 AM when most people are bleary-eyed or drunk.)

2. He had a very weak voice.  He should have worked on voice training to project to the back row.  To compensate he chose to use a microphone on a stand.  The result?  We heard the first part of every trick and watched a "mime" do the finale of every trick as he moved away from the mic stand.  A lapel or headset microphone would have fixed the entire problem.  However, again our magician was unobservant to the fact people could not follow.

3. He was extremely confusing with his routines.  They were very poorly scripted, if at all.  You always need a script.  PLAN on what you want to say.  This ensures you will not say the wrong thing, but it also ensures you say the RIGHT thing!  Take notes and see what works and what doesn't.  Have a point to your magic!

4. At the finale of every effect he announced, "And that's magic!"  Seriously?  Something should have tipped this guy off that he was a terrible performer, but instead of analyzing WHY his routines fell flat, he decided to compensate by announcing the time we should be obligated to clap.  I found this offensive as a professional performer.

5. He criticized almost every volunteer.  This may have been a cultural thing (he was not American), but it was extremely degrading to his already-small audience.  No one found it amusing.  I think a much better tact would have been overwhelming adoration for the 10 people who wasted their afternoon watching his performance.  Remember, no one likes to be made fun of even if they "laugh with you" on stage.  They already feel somewhat stupid because you know how the effect is done and they don't.  Don't make it worse.  Make them feel like they are part of the magic...because they ARE.

6. I wouldn't have expected it from this caliber of a performer, but he didn't choreograph his steps during his routines.  This meant he turned his back to the audience on occasion.  Guess what?  People left.  Even a terrible performer can keep a crowd with eye contact.  They feel obligated to stay because you'll notice if they leave.  However, it's also a nice check to see how the magic is going if you turn your back and people high-tail it out of there!  Moral of the story: don't turn your back on your audience.

I hope that some of you found these tips helpful as I did.  I have gone through my own routines after video taping them to watch for some of these signs of a bad performance.  Be tough on yourself and your audience won't have to!  Good luck!

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grandma and house rental.

If someone throws a rock at you, throw a flower back at them, but, make sure the flower is still in the pot. :)


the house that i rent last time. i want to move. i owe him 2 month rental but i told the owner before.. i am going back hometown so i am going to paid you after i am coming back. that mean january when my new college sem start. he said okay... but yesterday he phone me and argue with me about the money and about i am going to move to stay in others place. then i ask him erm.. then how about my deposit? because i month rental =rm420 and 2 month=rm 840 but my deposit is thousand something... why should i paid you again? you are the one should paid me the money after minus the deposit for the rental. but he give me crap... keep scolding in the phone. *he is a teacher as i know* should a teacher have an attitude like this. wondering..... :X anyway the owner i forget to mention his name mr khoo is going somewhere else until will be coming back my place next week so we will going to met next week. (before we met i am going to call him and make sure he give me back those extra paid but not i still giving the rm840! if not the deal will be cancel. there is no need to have another met!)


stay tune.. :)


and yesterday i had a msn video call with my mom and i get to know my grandma is now in hospital and her situation is not in a bright side. she need to stay in hospital for a period of time. i want to visit her.. she is the best person i that i ever had. D; i mention in my last years post before she love me a lot, a lot and A LOT. i won't forget how nice she treat me when i am still a boy. every time my mom or dad want to cane me or scold me badly she is the one who help/protect me from getting any hurt. this week i am not going back hometown. i want to go to hospital to see her! talk with her. entertain her with my best weapon. magic. she is going to be fine i trust in god. god please save my grandma from the virus/decease/sick that she had. you are all our man kind savior, please save her.! i want her to witness my success after i graduate from college and step into the real world. 


i am having my class on 8am. is now 7.50am. until next time. bye nation! please pray for my grandma. a million thanks to all of you!! D; please, i don't want to lose her... b y e.

8th jan :)

if you like me that's cool, if you hate me, la la la. if you love , then tell me, i might love you to. (:


have a invitation from my pastor in my church.. dave gor. to perform my magic to those who attend the annual dinner. the whether is not welcoming me for the show. when the host cue me to perform magic just for the few min the rain drop, is a very heavy one. the venue is not a fully covered one so many is wetting all over. D;


anyway i run to a place that i could hide myself from getting wet and cold, my pastor and some of my church member is with me in the same time. and the activity organiser DATUK xxx i forgot his name. lol. is a chinese one is just beside me. one of my church member greed datuk and said that we have a magician here. do you want to see some magic? i pretend i am not but still i cant get myself out of the situation so i perform my latest trick and some cards magic to datuk and his friend(his friend was beside him that time too) :)


after that they stoning there because they said it is so unbelievable. they ask me to come .. near the stage (since the rain from heavy turn into very very small one) datuk and his friend want me to perform magic to the audience that is around the annual dinner.. how could i say no when datuk shout "there is a magic show here. all come, come. come near!" =.="'


i was not nervous but quite excited about it. i start with a very normal card magic and 1 uncle POP out of no where. lol. he grab my card (the poker cards was mine and the cards is in my hand) he just took it away like that was his one! o.o quite rude right...?! he take 3 cards and call me to hold others card for him.. he want to perform his magic to me. LOL, interesting... the magic that he showed  to me is the first magic that i learned from my cousin. i respect him.. i just give a smile and he became very proud and trying to insult magic. wtf.?! i was trying to entertain. what wrong with you huh? i started to challenge him and those audience was like "when a master met a master :D hahaahah *i can actually hear many audience was saying that and laughing me, they think that i would be a loser in the game*" so i perform a magic trick.. this is the coolest trick i ever perform to a layman. by making smoke out of my mouth by using a normal lighter :) he uncle was "...............speechless" he turn to audience and say.. i just know how to perform card ar... smoke i dunno and he run off..... what a cute one.


and then i perform some of my favorite card and rubber band magic.... here come another KAKI"person" that trying to expose my magic. cant you guys just find something better to do?! get a life! i challenge him when he was trying to expose all my magic ... at the end he say.. i just want to expose but not performing so.? this is very very funny. if you think you can do it better.. why don't you take my place.? i replied him. i add on... you are rude and dunno how to respect arts. :) everyone was looking at him.. he feel shame or what i am not sure but he left. :) 


here come round 3. another uncle trying to convince audience my magic is all depends to my "magic poker cards. my cards is not a normal one." .... hey uncle. do you want to buy my cards? rm 10. if my cards got "magic" i sell to you with just rm 10 and you take my place to perform will ya? he silents for while and turn to audience and told them maybe this young fellow really got magic.. hahaha. bye. 


LOL.


somehow i notice stwn ppl is still with the village concept. they like to act smart but the truth is they don't really that smart.


maybe i will post another blog later on.. maybe? ha!


bye nation. got to go.... :D


This is and A B C conversation so shut up before D jumps over E and F's u up!

confuse about those routine name? :) here you go!

SQUATS

Muscles Worked: Quadriceps, glutes, hamstrings, abs, lower back

Position: Get under a racked barbell and position it across your shoulders on the traps, just above your rear delts. Grasp the bar with your hands and keep your elbows pointed down.

Start: Look straight ahead and raise the bar off the rack. Move slowly downwards as though you were lowering yourself into a chair until your thighs are nearly parallel to the floor. Keep your back straight and look straight ahead.

Finish: Push smoothly until the weight is raised to full extension and you are in the starting position

Tip: Always keep your back straight to avoid injury and ask for the assistance of a fellow trainer when using heavy weight.

LEG EXTENSIONS

Muscles Worked: Quadriceps

Position: Sit on the leg extension machine and grip the handles to ensure stability during the exercise. Hook your lower legs under the padded rollers at just about ankle level.

Start: Bending at the knee, raise your feet until they are nearly parallel to the floor.

Finish: Lower your legs back to the starting position.

Tip : To place more emphasis on the rectus femoris (the part of the quadriceps that run along the front of your thighs), tilt the backrest back into an inclined position and lean back during the exercise. You can even make this exercise more challenging by doing it with one leg.

STANDING LEG CURLS

Muscles Worked: Hamstrings

Position: Assume the proper position in the machine depending on its design. Place your lower leg (working leg) against the roller pad just above ankle level, and the thigh of the same leg against the stationary thigh pad. Firmly grasp the handles to ensure upper-body stability during the exercise. You may have to lean forward to reach the handles.

Start: Curl your working leg as if you were trying to touch your glutes with your heel.

Finish: Slowly return to the starting position by straightening your knee. Once you've completed a set with one leg, do a set with your other leg.

Tip: Keep the weight under control when returning to the starting position. Avoid letting the weight drop at the end of the movement.

LEG PRESSES

Muscles Worked: Quadriceps, glutes, hamstrings

Position: Sit on the machine with your back against the pad and adjust the seat accordingly. Place your feet midway on the platform about shoulder width apart. Firmly grasp the side handles for stability.

Start: Push smoothly until the weight is raised to full extension. Pause momentarily.

Finish: Lower weight under control to the starting position.

Tip: Altering your foot placement on the platform can change the feel of this exercise. Placing your feet closer together emphasizes the quadriceps, while placing your feet further apart with your toes pointed outwards puts more emphasis on your hamstrings and glutes

FRONT SQUATS

Muscles Worked: Quadriceps, glutes, hamstrings, abs

Position: Place the barbell across the front of your shoulders and hold your upper arms parallel to the floor. Bend your elbows and grasp the bar with your arms crossed.

Start: Look straight ahead and move slowly downward until your upper legs are nearly parallel to the floor.

Finish: Push smoothly until the weight is raised to full extension and you are in the starting position.

Tip: A Smith machine can help you maintain proper form, but if you use a free-weight barbell, make sure to keep your back perfectly straight and use lighter weight than a conventional squat. Remember to ask for
assistance of a fellow trainer when lifting heavy weights.

STIFF-LEGGED DEADLIFTS

Muscles Worked: Hamstrings, glutes, lower back, forearms, trapezius

Position: Stand with your feet about three inches apart, facing the barbell on the floor. Then with your back straight, bend forward at the waist and grasp the barbell using an overhand grip.

Start: Begin the exercise by flexing at the hips, lifting the barbell upward until it is just across your thighs.

Finish: Complete the exercise by bending at the waist and lowering the barbell back to the starting position.

Tip: To get a larger range of motion, you can stand on a wooden block or a plate to raise your body a few inches off the floor. Avoid rounding your back during this exercise. It's a good idea to try this exercise a few times with just the bar until you get a good feel for it. Make sure you use the right training gear like a lifting belt for better workouts.

THE 8-WEEK PROGRAM TO BIGGER AND STRONGER LEGS

something that i want to share to muscle builders :)

We all know that heavy leg training can be extremely tough and quite intimidating. Just take a quick look around your gym and you'll probably see many muscular "upper bodybuilders" with solid chests and arms, but mediocre leg development. To be able to truly compete with the big boys, you've got to develop that classic "X frame" that's synonymous with the hardcore bodybuilder's ultimate physique. So as much as we may love training everything north of the waistline, training legs is extremely important. In fact, by adding compound leg exercises like squats to your training program, you'll surely have the potential to add some quality mass to your entire lower body. That's why we've developed a leg-training routine that you can use to help get you where you ought to be. So if you think you've got what it takes, give this routine a try, and then get ready to thank yourself when you notice your legs exploding with new growth.

LEG WORKOUT 1

We've designed this eight-week training schedule to help you build a powerful muscular foundation and add quality mass to your legs. To keep your muscles stimulated, and to prevent boredom, this routine has two distinct leg workouts. You'll train your legs only once each week, alternating between each workout every week. So, you'll do Workout 1 for your first week, and you'll do Workout 2 the following week. After eight weeks, you're going to need to take a one-week layoff. This should give you additional time for adequate recovery and growth. Don't forget to properly warm up and stretch before your hardcore training sessions. Also, make sure you choose the right training gear for better workouts.

The first leg workout features the squat, which is great for building tremendous overall mass. Your first couple of sets for each exercise will serve as a warm-up. You'll start off with fairly light weight and pump out a set of 15 reps followed by another set of 10 reps. Once you've properly warmed up, you'll be able to increase the weight and do your first working set of 12 reps. You can drive up the intensity by reducing the rest time between sets, but you should take anywhere from at least 3 to 5 minutes in between your working sets. Now increase the weight and complete another working set of 10 reps. You should end the exercise with enough weight to complete your heaviest working set of 6 reps with proper form. You'll follow this procedure for each exercise, doing a total of five sets (two warm-up sets followed by three working sets). Again, make sure you use strict form for all your sets and ask for assistance when using heavy weight.

Exercises

• Squats
• Leg Extensions
• Standing Leg Curls

Warm-Up Sets

• 2 sets of 15, 10 reps
• 2 sets of 15, 10 reps
• 2 sets of 15, 10 reps

Working Sets

• 3 sets of 12, 10, 6 reps
• 3 sets of 12, 10, 6 reps
• 3 sets of 12, 10, 6 reps

LEG WORKOUT 2

This workout contains different exercises than the workout above, but they're just as effective for developing your legs. Of course, just as in the previous workout, you'll be in control of the intensity. By resting less in between sets, you can boost the intensity level. Do a total of five sets for each exercise (two warm-up sets followed by three working sets), making sure you use strict form for all your exercises.

Exercises

• Leg Presses
• Front Squats
• Stiff-Legged Deadlifts

Warm-Up Sets

• 2 sets of 15, 10 reps
• 2 sets of 15, 10 reps
• 2 sets of 15, 10 reps

Working Sets

• 3 sets of 12, 10, 6 reps
• 3 sets of 12, 10, 6 reps
• 3 sets of 12, 10, 6 reps

LOVE

The story saying the passengers watched sympathetically as the young woman with the white stick made her way carefully up the steps of the bus. She paid the driver and used her hands to feel for a seat. Then, she sat down with the stick resting against her leg.
It had been a year since Michelle, twenty-seven, became blind. Because of a medical problem, she was suddenly thrown into a world of darkness. Michelle, who was once an independent woman, felt condemned to be a burden on everyone around her. All she has to cling to was her husband, Gordan, an army officer who loved her dearly.
When Michelle first lost her sight, she sank into despair, but Gordan was determined to help her become independent again. After a few months, she was finally ready to return to her job. She used to take the bus. But was now too frightened to get around the city.
At first, this comforted Michelle and fulfilled Gordan need to protect his wife, who had lost confidence in doing even the simplest task. Soon, however, this transport arrangement was becoming too tiring for him. He realised that she would have to start taking the bus again, but just the thought of mentioning this to her upset him. She was still so fragile, so angry. How would she react?
Just as Gordan had expected, Michelle was horrified at the idea of taking the bus again. Her heart was full of anger. "How can you do this to m? I am blind!" she responded bitterly."How am i supposed to know where i am going? I feel as if you are abandoning me. Don't you love anymore?"
Gordan's heart broke when he heard those words, but he knew what he had to do. He promised her that, each morning and evening, he would ride the bus with her, for as long as it took for her to get used to it. And that was exactly what happened. For two whole weeks, Gordan, in full military uniform, accompanied Michelle to and from work each day. He taught her how to rely on her other senses, especially her hearing, and how to adapt to her new situation.
Gordan helped her make friends with the bus drivers, who would watch out for her. They even saved her a seat. Gordan made her laugh, even on those bad days when she tripped as she left the bus or dropped her briefcase. Each morning, they made the journey together and Gordan would take a taxi back to his office. Although this routine was even more expensive and more tiring than the previous one, he knew it was just a matter of time before she would be able to ride the bus on her own. He believed in her, in the Michelle he used to know, who was not afraid of any challenges and who would never, ever quit.
Indeed, she soon became confident enough to start travelling on her own. One day, as she was about to get off the bus, the driver said, " Madam, I really envy you. It must feel so good to taken care of and protected like you are"
Michelle had no idea what the driver was talking about, and asked. "What do you mean?"
The driver answered, "you know, every morning, a gentlemen in a military uniform stands on the side of the road watching you as you leave the bus. He makes sure you cross the road safely and he watches you until you enter your office building. Then he blows you a kiss and walks away. You are a fortunate woman."
Tears of happiness flowed down her cheeks. Although she could not see her husband, she had always felt his presence. Michelle lucky, so lucky, for he had given her gift more powerful than sight, a gift she did not need to see to believe - a gift of love that can bring light where there has been darkness.

男的没1.8m，女的没1.65m必看。share给你需要增高的朋友....

只要是人类,背脊或多或少都有不正常的弯曲；如果把此种(不正常的弯曲)矫正,则各部的关节会伸长,使你的高度增加,你不要小看一个关节由弯曲到伸直能长多少,人体的关节有那么多,积少成多,当然可观；因此,从事于这种美容体操的人日益增多。

下面这些动作只要每天施行3次,3个月之后,最少能长高3厘米,体态会变得婀娜多姿,可以说是一举两得的美容体操。

一、并拢两脚,笔直地站立,把一条腿向后移开半步,然后把上体向前弯曲,不要弯膝盖,使手指能触到地面为止,如此,连续做15～20次。这个动作,可以使大腿及膝盖的线条优美柔和,令左右两腿匀称。

二、两脚打开30～60厘米,挺直地站立,把一条腿向后退半步,然后把上身扭曲,使指尖能够触及另一侧的脚趾。并连续做10～15次。这个动作,可以使两腕的线条优美柔和,腰围缩小,并矫正脊椎柱的弯曲。

三、两脚打开60～70厘米,把一条腿向后退半步,再抬起双臂,与肩膀同高,然后把双臂水平地向后甩去。向长腿的方向扭转7次,向短腿的方向扭转4次。这动作,可以使腰围紧缩,体态娇美。

四、面向墙壁,保持30厘米的距离站住,一条腿向后退半步,脚后跟张开,让足尖朝向内侧,再把两手按在墙壁上,挺起胸部,以臀部向后突起的姿势,并拢 着两个膝盖,曲伸双腿。连续做20～50次。这个动作,可以让股关节有了转位,能治好两腿不匀称的毛病,而且能使腿部线条美丽。

五、做一个长度十几厘米,阔度约有手腕两倍的腰枕系在腰部,把一条腿向后退半步,深深地坐人椅子里面,再把肩膀向后面靠去,挺起胸部,连续做20次。这个动作,能治好疲劳及肩膀酸痛的毛病,并可以收缩腹部。

六、拿起一条绳子站立,把一条腿向后退半步,然后,以这种姿势,有韵律地跳跃60～70次。跳绳是一种很好的全身运动,不仅对健康及美容有很大的帮助,同时能收缩全身的肌肉,增加身高。

七、正坐在小腿上,把一条腿的膝盖向后退3～5厘米,两肩向后扳开,手臂笔直地向上举起,以此姿势,把上体向前倾倒,尽量贴近地板。连续做20～40次。这个动作,是矫正猫背最有效的运动,不仅能使背部挺直,同时能美化腕部的线条。

八、坐下来,用布条将两膝盖上部绑好,两手抱住小腿,让一条腿的膝盖与另外一条腿的膝盖保持平整一般高,再利用两手拉身体弯曲,使下巴触到膝盖,连续做20～30次,这个动作,可以拉紧臀部肌肉。

九、做过上述8项运动之后,暂时不要解除膝盖上的布,用一个枕头垫在背部,伸直两腿,躺上15分钟。如果你具有冷症,夜晚可以绑着布条入睡,如此,经过一段时间即可把冷症治愈。对于猫背及O型脚的人来说,这些是最有效的运动。

能增高的食物

如果你现在尚未满25岁(最好先确认你的骨骺线没有闭合),那么只要你遵行下面所说的饮食方法,仍然有机会再增高一点。

要想增高,应该多吃蛋白质,尤其是含有中"胺基酸"的食物,如:面粉、小麦胚芽、豆类、虾、螃蟹、贝类、海藻、牛肉、鸡肉、肝脏、猪腿肉、蛋、牛奶。

编后语：上面那些动作，要每天挑一个，做十分钟；两个星期内就会见效! 这些是有氧运动，要慢慢的做，不要拼了老命的做哦。如果是第一次做的人，建议先做二十下，再看个人状况，逐日增加；一定要持之以恒，加油吧！

射手座：铁

me myself :)

射手座可以短暂的和许多人享受爱情

却不知道自己到底能和谁走到幸福

于是就不敢选择

因为生怕玷污了美好的回忆

热情过后射手座的心会顷刻冷却

冷得非常彻底和义无反顾

不给别人回神的时间

只是他们坚定着自己的信念

却不知道自己的心早已锈迹斑斑

是记载这关于谁的往事