Progress Kurus Untuk Sihat~

 is it normal untuk orang yang bersukan, boleh makan apa sahaja?

"aku kurus, so makan je apa-apa. bukannya gemok pun."

"aku exercise la hari-hari. lari 20km lagi. lepas tu siap pergi gym."

"normal la tu lepas bersenam terus lapar. tapi metabolism tengah tinggi. so makan apa pun tetap kurus"

itu kebiasaan orang akan cakap. bila kita cakap yang pemakanan tu KEY untuk sihat. dorang akan balas, 'aku kurus'.

ada juga lepas main gym, dorang terus smoking. even dalam gym pun ada yg hisap vape in between rest time. is it normal ?

orang beria bersukan untuk nampak cantik dan fit. jaga luaran tapi terlupa dalaman juga perlu dijaga. memang banyak perempuan dengan body cantik, lelaki badan fit dengan muscle, tapi end up dalaman langsung tak dijaga. 

Step one.

POTONG SUGAR

kalau serious nak turun berat, kena totally cut sugar. if tak boleh nak potong terus, maybe boleh untuk kawal pengambilan gula. air minuman 3 in 1 pun tak elok. 

pernah masa diet dulu, cut semua minuman manis dan memang laju berat turun. muka pun nampak lebih kecik.

REDUCE DAIRY / TENUSU

susu low fat or fresh milk, better kurangkan. pernah dengar tak orang cakap "minum susu untuk tambah berat badan"? yes benda tu memang menjadi. untuk orang kurus yang nak tambah berat badan, maybe boleh guna carai ini.

untuk yang nak turun berat badan, better elakkan pengambilan tenusu ni. memang nampak berbeza sangat. muka lagi chubby bila ambil air susu dan tambah dengan minuman manis yang lain.

KAWAL PORTION MAKAN

tak perlu pun nak strict diet. ekstrem diet pun boleh buat kau muak dengan diet. kalau boleh makan je tapi dalam moderate. always eat in order

fiber - protein - carbo

sayur - ayam - nasi

at least bila dah kenyang, kau boleh kurangkan makan nasi. faham?

MAKAN REAL FOOD

kurangkan makan benda frozen dan lebihkan makan makanan sebenar. contoh ayam beku, beli je ayam fresh dan masak. right now memang addicted dengan ayam goreng, so better kita beli je sendiri dan masak. at least kita tahu ayam tu kita masak dengan minyak baru. bukannya reused minyak yang tah dah berapa kali guna.

JALAN KAKI SETIAP HARI

kalau boleh, lepas waktu kerja, kena jalan kaki at least 10k step. orang banyak cakap, dari jalan 10k better lari or buat exercise lain. padahal untuk long term, kalau kau kerap jalan kaki, kau boleh kuatkan kaki. jantung kedua kita dekat betis. i not sure but kaki ialah kegunaan yg penting untuk kita bergerak. so why not. kerja ofiz pun kita banyak duduk. so nak berjalan tu memang malas sangat.

aku pernah berjalan kaki almost setiap hari dan memang badan boleh turun. tambah pula dengan diet masak sendiri. memang turun lagi cepat. jalan je lepas kerja dan tenangkan diri pada masa yang sama. u will love it.

TIDUR YANG CUKUP

ok dalam diet, tidur is crucial. masa diet memang selalu tidur pukul 10 malam. kalau siang kita dah penat berjalan, nak tidur malam tu mesti takde masalah. bila jadi masalah kalau siang kurang aktif, malam jadi hyper dan susah tidur malam. sebab tu bila atas 12 malam je mesti akan lapar. padahal bukan lapar pun. lebih kepada nak menguyah sesuatu. 

JANGAN START MAKAN DENGAN KARBO ATAU AIR MANIS

kenapa? dia akan meningkatkan craving makan sebab lapar. apa-apa makan dulu fibre.

good luck

Hi 2026 ;)

 i am still alive

Its been awhile.

After 2024 i stop writing and here i am again in the year 2026. there are a lot of new things. the technology, AI, even the generation also changed.

I don't know if I'm the same or not. its just that I feel like kinda off lately.

I am working under the ministry. office work. 9-6pm. weekdays. Sometimes OT up to 9pm. 

Do u know, if u love your job, u will not realise you're doing it. you just love to do it. its very rare. but i know people love their jobs.

or just need the money asap.

Money also a must because we do need it to survive. Besides money, what else do u need?

u do need someone to hear you. just a friend who can listen to you. ur yapping, and u can feel relief.

People nowadays read less and more to short videos on TikTok, Facebook, or any other platforms. 

I am writing today because i feel like people dont want to hear about what im saying. But when i go silent, they ask me to speak up. I choose silence for peace. but they interrupt me to speak and chose violence.

Do u ever heard, 'the most silence person, is the dangerous person'. Its same like, the mastermind, they will not say more unless if the need it. but people will see them as a 'unbothered' person. but the truth? only if u know it.

I am trying to stay calm and do my job as requested. however, when some instructions is not what on book, i feel something is off. i am questioning myself. do i really have to do this? but since it is from the bosses, u got no choice. right?

do u even want to question about it?

i am a grown-up kid now.

its tiring to become an adult

its no longer a teenager. 

adult =/ teenager

do u even know the burden to handle responsibility is very tough?

or is it me that cannot handle it?

Its time to Change

 Assalamualaikum, hi.

Cepat betul masa berlalu. Tak ingat sejak bila tapi mungkin dah 2 tahun. Sometimes, kita tak sedar masa tu bergerak dengan pantas.

Bila kita terlalu risaukan sesuatu, kita cuma boleh tempuhi ikut peredaran masa. Sebenarnya agak takut tp itu la.. benda dah jadi.

Dalam otak ni aku rasa macam kosong. Tapi aku tak pasti apa aku rasa.

Adakah ini posting aku yg terakhir? Aku rasa macam agak heartless. 

Ayah datang dalam mimpi. Ayah senyum, gelak. Apa tanda-tanda ni? Sebelum tak pernah langsung mimpi ayah, tiba-tiba ayah datang dalam mimpi adik...

Al-fatihah.

Btw, right now aku terfikir akan ketakutan dalam alam perkerjaan.Risau tak dapat bagi yg terbaik. Aku kerja pun semua sekejap2 sbb takut nak pikul tanggungjawab. Lepas tu aku pun lari. Tapi semua orang cakap aku bagus buat kerja. Sedangkan aku rasa aku buat macam biasa je.

Aku tak pasti.

Aku harap sangat one day akan ada sinar harapan untuk aku.

Stay.

How eh orang boleh tukar phone setiap tahun? Aku nak tukar pun fikir banyak kali :) 

am i crazy? or just stress?

 

halo. im back. seriously i missed writing here. its like my personal diary on public LOL.

i dont mind because nobody knows me anyway. so, basically, aku ada aim yang cuba untuk kurangkan makan, but turns out aku lagi banyak makan. cuba untuk tak makan berat but aku makan cookies yg jauh lagi tinggi calories. 

so apa purpose kau tak makan berat tapi makan kuih? no point right. total calories pun lebih tinggi daripada makan 1 perfect meal.

ok sajer je la nak menulis and bercerita ttg apa yang aku rasa ni. lately rasa mcm penat sangat and penat ni bukan penat yang biasa tp penat yang jenis kau tak buat apa-apa. apakah? maybe semua orang tahu kot yang tak semua benda kita kena stress.. kita kena relax dan aturkan jadual hidup kita supaya kita ada life.

jap aku google.

daily routine life

well, aku search benda ni dan aku rasa make sense. and currently 5pm which is petang waktu riadah. kenapa kena riadah? bukan buat kerja? supaya ada Work Life Balance. sebab tu kau stress. always buat kerja. bila masa kau nak release stress dalam diri tu ?

• pagi - work
• petang - riadah
• malam - rehat

i think benda ni dah ajar since kita kecil lagi. but nowadays ada gadget, so waktu bila nak main gadget? BILA PERLU. gadget ni guna untuk kita berhubung je. not habiskan masa tgk video or sampai kau tak boleh buat kerja. ha gitu..

ok la sampai sini je. nak riadah. byeeee

MDD and BPD (Mental Illness)

Assalamualaikum

Hi.

Long time no see. Finally i graduated from UUM and i am still studying (ongoing).. 

Well, i just want to write something that bothering me. I am writing so if u read it, maksudnya i am sharing with u. Actually, i kind of exhausted with studying. I dont know if i can manage myself while working and studying at the same time.

maybe, i need to write what work i need to do. so, that i wont forget what i need to do and less social media.

lately, i am using my phone way too much due to social media such as tiktok. i am not using ig or twitter anymore because i want to slowly fade away from social media. 

on tiktok, i am still active because i am using it as affiliate so that i can gain extra income. but, if i am working soon, maybe i will seldom use it.

ok. so today is the last day of april month. next month MAY. i think like exhausted. but i am doing nothing. maybe i dont realize or remember what i did.

i think the only solution is WRITE.

Less social media. use it when i need to do something. i need to make sure i have my own life. focus on what i need to do. right now, i need to do asg... make sure my assignment can be done and i need to read for my quiz too.

this is just DPLI but i think mcm stress study mengalahkan degree. asal eh.

hot topic. 

mental illness. masalah otak. 

MDD - major depressive disorder

BPD - borderline personality disorder

well i happen to know someone that have this real mental illness. before this i only read on internet about it, and now i encounter this thing in real life. it is so crucial for YOU to become calm and stay CALM.

for u to have a serious relationship, u need to relax to handle your love one. this mental illness have cure but u need to stay strong through out the process. you need to always be a supportive person.

lets find some cure instead cause.

1. express/ respond to my intense emotions
2. distract myself
3. distract by contact with other people
4. comfort and take care of myself
5. ground myself and focus
6. Stay focus
7. relax and become calm

So, happened that one night, we have an argument and i can say the all day he like having a moody day. something that bothering him and i not sure what is it. we fight so bad and i asked for break up. he ok. and i provoke him that he is ego and never think about me. dont even love me at all. he is fake.

he agreed all i said.

and he start to punch his chest non stop. i worried bout it because it getting worst.

so, i stop him from doing it. and all the sudden, he like been possessed by ghost. sebab dia tak ingat pun apa jadi kat dia. masa kejadian tu, dia menjerit and cuba nak pukul diri dia lagi dan lagi. lepastu, dia genggam kuat-kuat kt besi katil untuk sakitkan tangan dia.

aku cuba tenangkan dia. amik masa juga. aku risau sbb masa tu macam main dengan pernafasan dia. nyawa orang. aku cuba buat dia tenang. istighfar dan selawat. dan ajar dia tarik nafas dalam2.

seram tengok dia. dan dia tak sedar langsung. aku minta maaf kat dia. and slowly dia settle down.

TIPS NAK BAGI ORG MENTAL TENANG

- SAY "AKU MINTA MAAF"

tapi ni valid untuk memang betul yg ada masalah mental la.. kalau kau fake, myb kau narcissist. hahaha

OKAY LA AKU NAK BACK TO WORK. BTW, I DONT KNOW MY FUTURE YET. I JUST FOLLOW WITH THE FLOW.

YA ALLAH BANTULAH HAMBA MU INI.

SEMOGA ALLAH MERAHMATI KITA.

Putrajaya Sentral to Hospital Kuala Lumpur

 

MRT PUTRAJAYA TO MRT HKL (HOSPITAL KUALA LUMPUR)

Kalau dari Putrajaya, dah tak perlu nak drive sampai ke KL. Boleh naik MRT je kemudian boleh tukar dekat mana-mana station untuk ke destinasi yg dituju.

Cerita dia macam ni, saya bekerja di Putrajaya dan kebetulan kena ambil ubat dekat Hospital Kuala Lumpur. Bila tengok waze, ambil masa dalam 1 jam untuk sampai ke destinasi. 

Pastu baru teringat yang MRT laluan Putrajaya dah buka, jadi saya try guna app Moovit. Bila check tu memang ada direct way untuk ke HKL. Ambil masa pun lebih kurang sejam.

Bila fikir balik macam jimat juga guna MRT. Tambang kalau guna TouchNGo RM4 (berbanding beli di token RM4.70). Kalau naik kereta pun macam tak berbaloi. Kos tol + parking + minyak. So, better naik je MRT. Lebih jimat.

Cons;

1. Masa banyak habis dalam perjalanan sebab banyak kena jalan kaki untuk tiba ke destinasi.

2. Penat & lapar

3. Car park (Park n Ride) mahal 

Pros;

1. Boleh tidur dalam MRT

2. Jimat duit

3. Tak perlu risau tentang parking

   

Tempoh perjalanan dari pejabat ke MRT Putrajaya, ambil masa dalam 15 minit.

Dah sampai car park, cari parking ambil masa dalam 10 minit. (Lama sebab tak pasti mana main lift untuk ke MRT)

Dah kenal pasti lift dekat mana, tersalah guna lift pula. Untuk direct ke MRT boleh je naik sampai tingkat P3. (Saya park di P1) Kalau dari situ boleh cross laluan bas yang sesak kat bawah. Habis masa lagi 10 minit.

Lepas dah sampai atas, kena baca papan tanda pula. Sebab keluar je lift, tengok kawasan macam masih under construction. Ingatkan salah floor, rupanya keluar je lift tu, belok kanan dan akan nampak laluan tengah dan straight je. Kat situ ada papan tanda. Ada nak ke terminal bas, atau KLIA express, semua kat situ. Better awak baca!

KAKI KENA KUAT UNTUK BERJALAN DAN GUNA PUBLIC TRANSPORTATION!

20 minit berlalu…

Lepas dah berjalan ke arah MRT, baru la nampak stesen yg kita nak tuju. Memang penat tapi asalkan MRT ni direct station. Tak ada masalah. Boleh rehat dalam tren nanti.

Nak tunggu tren tiba pun tak lama sangat sebab stesen ni permulaan untuk ke arah Kwasa Damansara. (3 minit berlalu)

Dah naik tren, kita tak perlu berebut kerusi (mungkin sebab waktu naik ni buka waktu kemuncak) tapi kalau waktu orang pergi dan balik kerja mungkin penat sikit. Lepas dah duduk, kena tunggu ada banyak stesen nak kena lalu sebelum sampai ke KL. (<1 hour)

Sampai je HKL, keluar MRT memang boleh rasa vibes baru dekat stesen tu dan lagi sekali kena membaca! Baca segala papan tanda yang ada dekat situ. Ada juga LRT (lagi dekat dengan klinik pakar) tapi saya prefer direct stesen je senang. Berjalan lagi la kita ke arah HKL tu. Masa lebih kurang 20 minit.

Masa memang banyak habis untuk berjalan, tapi masa akan lagi banyak habis bila sampai je parking HKL, susah nak dapat (waktu 11 pagi ke atas) dan ke arah HKL memang selalu jammed (buang masa). Tapi siapa kaki tak kuat, better naik kereta.

Jalan kaki nak ke klinik pakar harian. Keluar dari pintu utama MRT kemudian belok kanan dan ikut je bumbung pejalan kaki tu. Mesti jumpa. Nanti sampai kat kawasan klinik pakar, kena lintas jalan sikit.

Tiba sudah ke destinasi!

why (transition between "you" and "myself")

during the holiday, it feel like you are not welcoming. feeling so burden towards yourself. and sometimes, you feel so worthless than others (people that you know). when you are feeling this, that must be something that messing up in your head.

BUT

actually the brain is empty.

do you know, sometimes, you can feel nothing but your face show some stressful face.

BUT

literally you are just fine. you just not sure with yourself. right now, you just feel like want to be alone and restart your life. you don't want anyone to know about your existence.

do you ever exist in someone life?

you might think, NO. i am no one's favourite.

so you decided to smaller your circle. stop interacting with new people. make some boundaries so you feel safe. you talk with strangers. 

BUT

you just don't make friends. you will stop knowing them. you just talk to them to fulfill your needs.

your face will show that you are thinking about something.

BUT

YOU DON'T THINK

sometimes, you just let the pain to endure in you. you don't care how people treats you. what you know, "i'm feeling good".

*phones ringing* MAMA IS CALLING

Me: HELLO!

Mama: Assalamualaikum adik.

Me: Waalaikummusalam mama.... sihat?

Mama: Sihat, alhamdulillah. adik macam mana? sihat ke? how's your assignments?

Me: sihat ma. kerja still tak siap. masih ongoing. now just thesis la ma.. stress.

Mama: its ok. buat je. asalkan buat. salah, betulkan balik. so, haritu dia tanya apa?

Me: Oh dia tanya soalan yg adk dah expected. but, still salah jawab. hehehe

Mama: adik banyak main la.. try serious sikit. janganlah macam ni..

Me: adik tak banyak main. ni first time kot internet salah bagi jawapan. hahaha

Mama: tak apalah. kalau ada rezeki insha Allah. sometimes, apa kita nak, kita tak dapat. berdoalah kat Allah supaya dipermudahkan. jangan masa susah je ingat dekat dia. masa senang lupa Dia. not good right. its ok la.. adik makan apa harini...?

Me: adik beli ayam, nasi and sayur la ma.

Mama: ayam je adik ni. ikan takde ke?

Me: ayam je yg murah hehehehe

Mama: iye la tu. sedangkan tak suka makan ikan. kan?

Me: hehehe tak la ma...

Mama: ok la. nanti mama call adik lagi ok. take care ye.

Me: ok mama. take care taw. nanti adik balik.

Mama: ok. balik naik tren je. sekejap je kan adik nak balik. 

Me: ya sekejap je. sebab next week tu exam dah.

Mama: ok adik. jaga diri taw.

Me: okay mama. Assalamualaikum

Mama: Waalaikummusalam.

actually, after talking to her, i felt so calm and my emotionless become faded. the only human that always available when i needed. my forever life support. even tho, sometimes i felt like she doesn't care about me, actually she just not sure how to show affection. i feel jealous with brothers because she gives all her attention to my bros. at some point, i envy but sometimes i just don't care.

since my dad passed away, i lost my place to bermanja. the only person that i love to be so childish. he always layan my mengada. even masa tu he's tired. its okay dad. i am grown up now. you don't need to worry anymore. i won't rely on person anymore. its just me and my family.