I am back

It's been so long that i haven't update my blog here....but i am back now.....

Remember i was here since after the Bali trip in Sept 2009 and after that i stopped blogging...

Well after the Bali trip, i went to Hong Kong in October with a gang of friends from the gym as picture show that me and the whole group of friends, and then i went again on November for 2nd time, i just love it so much....to be in Hong Kong.

And then i came back and not much happen since then but i went to a training for be a Body Pump instructor (www.lesmills.com) if you wish to know more click on the link and find BodyPump and i am doing BodyCombat too. And i did passed the training and now already have a own class on Sunday afternoon which is great for me.

Now the family is back, mom and my baby nephew...sister and her husband working all the time so it's not very good to leave mom and the baby in their house alone so my sister decided to bring them home to Penang at least to have me and my other sister take care of them. But of course the house will be more crowded as the baby is really active and funny...love him every bit :)

Had a news from someone that asking whether if i am interested to go to Jordan and teach the group exercise there, it was really tempting wondering how is the offer and pay too....

I do actually thought about it and really interested in it....but wonder if they really want someone like me to teach there? i don't know....

Mmmm it's getting late, will be here again soon....

Trip to Bali

On the 18th of September, before i actually booked the flight from Penang to KL was after 1pm something and will be arrive KL at about 2pm something to catch other flight from KL to BALI at 7pm, but then since there always a lot flight delay cases from Air Asia, i did change the flight from Penang to KL to earlier time which is morning 9am something and arrive there about 10am something. It's quite long to wait cause the flight from KL to BALI not flying until 8pm!

Anyway, i still have to wait the whole day, so i went to Coffee bean to get a coffee and online, but who know they don't have their own wifi and lucky got free wifi from the airport, the trouble is there are so crowded and busy that time! and so many people using the same connection and the internet are so suck! sometime managed to connected but sometime it dropped out. Sigh~

Then time to to leave KL and to BALI, and by the time i arrived Bali it was nearly midnight and i got a transport to Badang Bai, and had a good sleep until the morning before i wake up, i feel the bed is shaking and thought someone it might be the morning call from the service girl there for breakfast, but when i woke up(still shaking) and i see nobody around and i heard women shouting in Indonesian and i was scared for a moment, then open the door and see...they people wondering around, after that it stopped....phew!

After that i found the German couple and we have a chit chat and then having breakfast together, and talk a lot of things too....and then i am invited to join them for the tour in Bali and i agreed! lucky i made the right decision, they German man know a lot about Bali! and Indonesia!

The photos albums in Bali, http://www.facebook.com/album.php?aid=37091&id=1436513958&l=734fb15df3

After a trip to oversea since i have been out of Malaysia so long ago, i have to say i really enjoyed a lot and it's a wonderful trip in Bali, and i am very sure that i will go there again sometime when time and financial allow.

Nothing special as usual~

Sorry guys for never been update my blog for so long!

There is something i would like to share about my life....hope you all not bored with that after read it.....

It's been nearly 1 year & 7 months that i join the since December 2007.

About building up a good shape, it does show great result when i really follow the workout plan and musclet building diet plan as well, but about the diet plan...it cost much more expensive!

Sometime when we eat 'Ho liao' (delicious tasty food) which mean not really very healthy food and oily as well, it just cost a little money only for all those kind of food, but when come to the body building healthy diet food, it cost 3X than the normal food expenses! anyway here are some information for building muscle and shaping diet plan as below:

Daily food!

Breakfast:

5 eggs (only egg white), Oatmeal with raisin, potato (1 pcs), a cup of low fat milk, turkey bacon with 2 slide of whole meal bread.

Mid morning snack, (between breafast and lunch):

1 granola bar(power bar/cereal bar which have a lot of protein, high fiber, and energy), then a cup of low fat milk again, and 1 pcs of fruit, any fruit.

Lunch

1 canned tuna (tuna in water!), mixed veggis, little rice~

Mid afternoon snack, (between lunch and workout time/dinner):

Same as mid morning snack but change the Milk instead of low fat yogurt!

Dinner

Chicken breast 1 or 2 big pcs(hard boiled! well little flavor is ok), mixed veggis, bake potato (1pcs) if not convenience to bake then hard boiled is ok, then fruit.

So that's the diet plan, everyday! and not cheating! discipline! don't eat any oily junk food!

I think i will do the diet plan soon once i got my financial stable, and one more...get more rest and sleep which can really help, at least 8 hours sleep! as much rest as you can!

So if wanting to know more, let me know...love to share with those who are really want to get nice shape and who are really discipline about it!

So that's all for now about muscle building!

My 24th Birthday Celebration.

My birthday 17th of May, remembering it was a bit sad and down during the invitation for the birthday dinner.

It was quite difficult to arrange too, cause some of the friends are not sure if they going for the dinner or not and i have to keep in mind and be sure the quantity of person will be going as i need to book the table, it was only like 5 people including me for the dinner, i was expecting around 9 or 10 peoples, but at that time i thought....it's ok, as some of them going to travel and some of them having exam and can not come and some said not very sure if they can/want to go or not.

Anyway, until a week before the birthday, 1 of the friend has cancel the work trip as the swine flu and she was able to join which is make me feel happy too....

and then a couple friends of mine heard that i will have birthday dinner celebration and then since i thought it's not many people to join so i invited them too....which is more crowded then.

Here is a picture with all of us in the restaurant's, Oh it's a German restaurant's called Ingolf's Kneipe German Restaurant's.

The photo: from the left, Chris, Jack, Ben, Alex, Nicole, James, David, Me, Jastin, Ah Kok, and Kelvin

Thanks for the present from all the friends and thanks to David too for the big present which is paying the bill for me in the restaurant's....

The latest Les Mills program

Time has gone so quick, another 3 months had passed.....every new release of Les Mills program will be updated in every 3 months, here is the latest DVD/CD cover pictures, i thought it's a very nice design for this release....

My baby nephew!

It's been so long that i didn't update my blog here.

Was busy and travel to other city Johor, to visit my sister as she just got out from the hospital after the baby born into this world, my nephew.....here's a picture of him, cute isn't it? hehe.....

Suddenly i became an uncle now, some it sound quite funny when friends/family called me uncle Rooney lol because i am still just 23 years old.....but i am happy with that as it's true. Sometime it's quite exciting lol....Don't mind me.....

Artwork design for the Body Combat Shirt!

This is the artwork for the Body Combat shirt, the theme for the Body Combat release 39 is 'Cage Fight' so the shirt design will be with some cage look just like picture showed...

I thought they look pretty cool, but hope the real shirt will look as cool as this artwork!

Even better if it look cooler than the artwork!