Skip to main content



Here I am at the Capri apartment, Melbourne acclimatizing to the Spring weather and resisting Melbourne's best food by starting the day with Chief's Inferno metabolic accelerator training. We... Nawal Aini Zulkifli, Rose Emini Pahamin & me did the Bravo 05 program with a total 104 Grunts, 48 Jackknives, 96 Frogs, 48 Dirty Dog Push-ups in 18 minutes and almost drown in sweat. The Inferno program was specially designed for the 8-Week Challenge (8WC) contestants including those are/will be travelling during this 8 weeks. Recruits at OBC-BU that have not registered and became a member the INFERNO program, please do so now by clicking HERE. Most except for 4 recruits are not yet a member of the INFERNO. Make the best out of the program folks.


Its 2 days counting down to the St George Melbourne 42km Marathon and although the first two weeks of the 8WC that will end on the race day itself, is a strict diet without Carbo, sugar and fat but 8WC-Contestant running the marathons were allowed to carbo-load from 4 days-countdown to race-day.

According to the mentor Chief Brabon, Carb-loading normally has 2 phases:

  • The Depletion Phase, where you cut carbs from your diet, and increase the intensity of your workouts, in an attempt to deplete glycogen stores in the muscle.
  • The Loading Phase , which is when you eat large amounts of Low GI carbohydrates, and greatly reduce the intensity of your workouts, in order to replenish your glycogen stores. This phase begins 3-4 days prior to the event.
For those currently on the 8WC Diet, the Depletion Phase has already been taken care of but how much should we eat during this carbo-loading phase?

Chief, who is many-times ultra-marathon-finishers and soon attempt to set 5-World-Records in 5 days by running in combat boots FIVE 42km marathons in 5-Days said, the rule of thumb is between 7 to 12gram of carbohydrate for every KGs of body weight per day.

Examples of carbohydrate loading planning and portion measured by body weight, please logged on the Hooyah network. The particular example of carbo loading intake, would provide athlete with 14,200kj, 590g of carbohydrate, 125g protein and 60g of fat to fueled the marathons. 

All runners from Malaysia running the St George Melbourne 42km marathons especially Sandy Roberts, Nawal Aini Zulkifli, Rose Emini Pahamin, Ilyanna Ayob and Yum Kin Kok... all the best and Have fun running.

All my fellow comrade running the NIKE 10km on date 10.10.10 or the 5km Fun Run on the same date...... Have fun running!!!!


Popular posts from this blog


There is no better birthday gift for a father whom already have everything from love, jeweleries, cars and wealth but a nice short autobiography blog to say that he is always being remembered, we are very proud of him and also for his next many generations to remember him by. Of course, a prayer for his eternal happiness and health too. This birthday write-up is from a son whom owes everything to a father that asked for nothing, except to see his family united and happy. We always love you..

HAPPY BIRTHDAY... though abit belated.

His full name is PAHAMIN ABDUL RAJAB. The 3rd in a sibling of 5; the eldest is a sister Bidah binti Abdul Razak, then Allahyarham Mahadi Abdul Razak (picture on right), Datuk Noordin Abdul Razak, my father and Hashim Abdul Razak. PAHAMIN ABDUL RAJAB was born on 23 February 1946 in Kampung Badak, Bachok Kelantan. When Pahamin was born, the registrar misread the arabic writing and wrongly recorded into romanised typing as Rajab instead of Razak, hence the diff…


This year marked an important year for PROTON having celebrated its 25th year anniversary and MAYBANK's 50th year anniversary but more importantly this year is also my parent's 40th year anniversary, my elder sister Chempaka Emalin & Azhar Sulaiman's 15 year anniversary, Mine's 10th YEAR, my sisters Melor Edina & Rhiza Ghazi's 10th Year and Dr Teratai Edithy & Shazrul Azwa Asari's 5th anniversary.

LOOKING FOR A CAR WORKSHOP? This Local App Will Find One That Won't Overcharge You

This article was first published at by John Lim (On behalf of CarBengkel team, thank you John &

Looking for a reliable car workshop is not an easy feat in Malaysia. Many car workshops are known for overcharging and providing poor quality parts.
Image via Auto World Remember the last time you were overcharged for a repair? Yeah, me too.
The good news is you don't have to fret anymore! Car Bengkel, a local app set up in collaboration with the Malaysia Automotive Institute (MAI), aims to help motorists survive this ultimate road challenge.