KLBodyBuilding2u

Keputusan Muktamat Pertandingan Badan Cantik 2012

2012-02-14T23:51:00.002+08:00

Kuala Lumpur: Baru-baru ini Pertandingan Badan Cantik 2012 buat ulung kalinya dianjurkan oleh Kelab Gim Rakyat Bukit Kiara di perkarangan Kompleks Sukan Rakan Muda, Jabatan Belia dan Sukan Negeri WP Kuala Lumpur, Bukit Kiara...dimana seramai 20 bakal atlet telah mengambil bahagian serta dibantu dengan jayanya oleh ahli-ahli protem Persatuan Bina Badan Melayu Kuala Lumpur (PBBMKL).

Design oleh Slvriz Rafferty Vermogend

2 kategori dipertandingan iaitu:

1. Berat Badan bawah 70kg...
    Tempat Pertama - Mohd Shahrizan
    Tempat Kedua - Muhammad Ammar Afandi
    Tempat Ketiga - Mohd Irrwan

2. Berat Badan 70kg ke Atas...
    Tempat Pertama - Zainal Arif
    Tempat Kedua - Riano Engah
    Tempat Ketiga - Muhammad Razali

Setiap pemenang tempat Pertama menerima wang tunai RM300.00, pingat dan sijil penyertaan;
Tempat Kedua - wang tunai RM200.00, pingat dan sijil penyertaan; dan
Tempat Ketiga - wang tunai RM100.00, pingat dan sijil penyertaan.

Sponsorships for 2012 bodybuilding contests...

2012-02-14T23:18:00.000+08:00

After this afternoon meet...I'm proud to announce that I will be receiving additional sponsorship to two (2) of the planned championships (organized by myself through):

1. Pertandingan Bina Badan Remaja WP Kuala Lumpur 2012 organized by Kelab Gim Rakyat Bukit Kiara with KLBBF on April 8 at JBSWPKL - prizes for the winners;

2. Kejohanan Bina Badan Kuala Lumpur 2012 organized by KLBBF on June 17 at Arena Tertutup OCM - cash prizes for Champ of champ category...from the Champion to the ninth placing...all will each receive a token sum. In addition to other prizes sponsored by Johnson Fitness (Malaysia) Sdn. Bhd. the main sponsor for this year's Mr. Kuala Lumpur.

Please be informed that any other contests organized by myself will truly see changes and benefits for those taking part at it...

Latest Info: 5th Advanced Sport Management Course (ASMC) 2012

2012-02-13T21:56:00.001+08:00

The 5^th Advanced Sport Management Course(ASMC) 2012 will be conducted over an eight month period with a first sessionof three days followed by three sessions of four days per session. In total 15 days will be devoted toface-to-face in class learning and the days in between sessions will be devotedto distance learning and completion of case studies. The objective of thecourse is to bring about change within the participant’s organisation, so thatthe organisation will be more efficient and effective in carrying out itsprogrammes and activities.

The course schedule isas follows

· Session1 from 23^rd to 25th March 2012, covering the modules ‘Organizing an Olympic Sports Organization’ and‘Managing Strategically’.

· Session2 from 10^th to 13^th May 2012, covering the modules ‘Managing Human Resources’ and ‘Managing Finance’.

· Session3 from 12^th to 15^th July 2012, covering the modules ‘Managing Marketing’ and ‘Organizing a Major Sport Event’.

· Session4 from 4^th to 7^th October 2012 and will cover the Presentation and Discussion and

the Learning Process by and with the participants.

Themain content for the modules will be derived from the book, “Managing Olympic SportOrganizations”, developedin cooperation with MEMOS (Executive Masters in Sport Organizations Management). This book providesthe primary content for the learning experience and is the framework fordelivery of the course. The materials presented are taken from Olympic SportOrganizations throughout the world and represent a balance of sport managementtheory and practical examples of best practices, providing a rich and extensivedatabase of applied materials. The use of the book as the standard referraltext will enable participants to identify what is and is not appropriate fortheir organisations and learn how to specifically apply the information toimprove their organizations.

The course will be held at Level 2B, OCM IndoorSports Complex, Olympic Council of Malaysia

Jalan Hang Jebat , 50150 Kuala Lumpur, Malaysia. Those interested are invited to submit theirapplications in due course. For more details please contact Cik Moira Tan, Hon.Assistant Secretary OCM by email moiratan@gmail.com.

Pertandingan Bina Badan Remaja WP Kuala Lumpur 2012

2012-02-07T21:39:00.004+08:00

Ia akan diadakan bertempat di:

Perkarangan Stadium Xtreme,

Jabatan Belia dan Sukan Negeri Wilayah Persekutuan Kuala Lumpur

Bukit Kiara, Kuala Lumpur

Pada 8 April 2012 (Ahad)

Pendaftaran: 9 pagi

Pertandingan: 1 petang

Yuran Penyertaan: RM20.00

Syarat:
1. Remaja yang lahir pada tahun 1992.
2. Bermastautin / bekerja / belajar di WP Kuala Lumpur.
3. Kalau menang / dipilih, anda dikehendaki menandatangani kontrak bersama MSWP.
4. Bersetuju menjalani ujian kencing untuk mengesan penyalahgunaan bahan larangan (steroid).

5th Advanced Sport Management Course 2012

2012-01-25T04:23:00.001+08:00

Session1 from 23^rd to 25th March 2012, covering the modules ‘Organizing an Olympic Sports Organization’ and‘Managing Strategically’.

Session2 from 10^th to 13^th May 2012, covering the modules ‘Managing Human Resources’ and ‘Managing Finance’.

Session3 from 12^th to 15^th July 2012, covering the modules ‘Managing Marketing’ and ‘Organizing a Major Sport Event’.

Session4 from 4^th to 7^th October 2012 and will cover the Presentation and Discussion and the Learning Process by and with the participants.

The course will be held at Level 2B, OCM IndoorSports Complex, Olympic Council of Malaysia, Jalan Hang Jebat , 50150 Kuala Lumpur, Malaysia. Those interested are invited to submit theirapplications in due course. For more details please contact Cik Moira Tan, Hon.Assistant Secretary OCM by email moiratan@gmail.com.

10 Ways to build Bigger Arms

2012-01-04T04:56:00.000+08:00

Bodybuilder workouts are done by most guys to build bigger arms but often forget about the most basic principles in muscle building to make it happen. Here are 10 easy bodybuilder workouts and effective techniques for adding muscle size and thickness to your bi's and tri's:

10. Focus on your triceps - for your triceps make up 2/3 of your arm's size!

9. Mix it up. Use a variety of machines, cables and free weights.

8. Do more sets and fewer reps with heavier weight. Try a 5 x 5 or 8 x 8 set / rep scheme.

7. Change it up. If you usually start your arm training with biceps, start with triceps - it'll keep your muscles guessing and growing!

6. Superset your bi and tri. Supersets really shock the muscles and stimulate new growth.

5. SQUEEZE! Squeeze every muscle contraction to drive as much blood and nutrients into your arms as possible.

4. Mix your grips. Perform a variety of wide-grip, close-grip and reverse-grip movements to hit all areas of your bi and tri.

3. SLEEP! Muscle growth happens while resting, not while reaping it out. Be sure to get your eight hours in.

2. Use proper form. You'll make more gains working with weights you can handle.

1. EAT MORE PROTEIN! Protein is the most important macro-nutrient you can consume if you want to pack on muscle!

Incorporate any of these bodybuilder workouts tried and true muscle-building principles into your bodybuilder workouts routine and your arms will grow!

Activities planned for Year 2012

2012-01-03T23:32:00.000+08:00

January 29: Mr. Body Beautiful - organized by Kelab Gim Rakyat Bukit Kiara at JBSWPKL Bukit Kiara

April 8: Fitness Day - organized by Kelab Gim Rakyat Bukit Kiara at JBSWPKL Bukit Kiara

June 17: Mr. Kuala Lumpur by Kuala Lumpur Bodybuilding Federation at OCM Indoor Sports Arena

June 24: Mr. Pahang by Persatuan Bina Badan Negeri Pahang (Baru) at Dewan Jubli Perak, Kuala Lipis

Sept : Mr. Kepong Open aka Mr. Myeggwhite by Kelab Bina Badan Kepong at Desa Parkcity Kepong

Oct : Mr. Gym 1 Malaysia peringkat WPKL by Kelab Gim Rakyat Bukit Kiara and Kg Pandan

Nov 4: Mr. BB Melayu by PBBMKL

Kuala Lumpur Bodybuilding Federation

2 additional contests is at the planning stages and if it's a GO...it will be announced at the later date. They are:

Mr. Natural Bodybuilding and Fitness Contest
Mr. Scout 'Muscle Beach'

PBBMKL

2011-12-27T01:27:00.001+08:00

24 Disember 2011, Kuala Lumpur: Mesyuarat Penaja Pertama PBBMKL telah diadakan di Restoran Leha Kelfood Taman Melati yang telah dihadiri oleh seramai 30 orang pengamal dan penyokong Melayu sukan bina badan dari beberapa buah negeri di Semenanjung Malaysia. Buat sementara waktu, PBBMKL ini akan berada dibawah gabungan Persekutuan Bina Badan Kuala Lumpur.

Walaupun PBBMKL masih baru lagi, ia telah menerima jemputan dari Pengerusi Kelab Gim Rakyat Bukit Kiara untuk bekerjasama mengelola Pertandingan Badan Cantik Lelaki yang bakal akan diadakan pada Januari 29, 2012. Insya'Allah kerjasama ini akan membantu mempertingkatkan mutu sukan ini ke tahap yang lebih menyerlah lagi.

Selamat berjaya PBBMKL, anda pemangkin membina generasi serta pelapis sukan masa depan.

New 'kelab bina badan' in the making?

2011-12-07T11:17:00.001+08:00

In the midst of the December school holidays, a new 'kelab bina badan.....' is in the making and would soon makes it's appearance known and with it too perhaps organize a contest or two for it's members and peers in and around Kuala Lumpur.

All the best to the new kids on the block 'kelab bina badan.....' and wish to hear more news from you soon of your planning, aspiration and dreams for 2012.

Until then all the best and God bless.

Kelab Bina Badan Kepong

2011-12-07T11:06:00.001+08:00

Kelab Bina Badan Kepong (KBBK) is in the midst of assisting and organising 2 bodybuilding contests in 2012. They are as follows:

Pertandingan Bina Badan Kem Shafie Salleh with Pusat Latihan Pengakap Malaysia ... 26 Feb 2012
Pertandingan Bina Badan Kepong ... tentatively September 2012

KBBK hopes to organize more of such contests to bring more awareness of the sport of bodybuilding to an even larger group of people.

Note:
KLBodybuilding2u will continue to encourage the other KLBBF's club affiliates to either on their own or joint venture with others in organizing a bodybuilding contest as like KBBK.

Official Main Sponsor of Mr. Kuala Lumpur 2012

2011-12-07T10:36:00.001+08:00

With the signing of the proposal to be the Main Sponsor between the representatives of Johnson Fitness (M) Sdn Bhd and Kuala Lumpur Bodybuilding Federation...it's hereby official that JOHNSON FITNESS (M) SDN. BHD. is the Main Official Sponsor of MR. KUALA LUMPUR 2012.

Attractive prizes awaits the winners and the Overall Champion.

Thank you for your trust and support of Mr. KL 2012 and we do hope you will continue to be our sponsor in the coming years too.

Kejohanan Bina Badan Kuala Lumpur 2012

2011-11-22T19:56:00.001+08:00

Mr. Kuala Lumpur 2012

Tarikh: Jun 17, 2012 (Ahad)

Tempat: Arena Sukan Tertutup MOM, Jalan Hang Jebat, 50150 Kuala Lumpur

Pendaftaran / Timbang Berat: 9.00 pagi

Pertandingan bermula: 1.00 tengahari

Yuran Pendaftaran Peserta: RM30.00

Shoulder Training

2011-11-22T19:49:00.001+08:00

As bodybuilders we are all pursuing the ‘perfect’ body which means fulfilling our full potential. The concept of a perfect body can mean different things to different people. For example some bodybuilders, both male and female prefer the ‘bigger is better’ trend and therefore model their physiques on the ‘mass monsters’ of their generation. Whereas others prefer the streamline aesthetic look pioneered by 3 time Mr Olympia Frank Zane which is again becoming more popular. These outlooks can differ greatly, in terms of training and eating habits. However, one aspect of bodybuilding has never attracted considerable debate, this is of course shoulder training or deltoid training. It is almost universally agreed that the building of broad, thick well balanced deltoids is paramount in constructing the perfect physique whatever your goals.

Shoulders maketh the man, or women for that matter. It is true that the shoulders/deltoids have the ability to improve a physique markedly; for example from the front/back they add width to the physique which in turn creates a more dramatic ‘V-taper’ which gives the illusion of a thinner, tighter waist-line. From the side good deltoid development adds a tremendous amount of thickness to the upper body, whereas from the back, well developed rear deltoids can make a massive difference to a rear double bicep pose or rear lat spread. The shoulders are probably the most masculine of all muscle groups which is why I am writing this article so you can get straight down to the hard work in the gym.

The training of the deltoids varies considerable from individual to individual, as some things work better for some than others. Some people split the muscles in the shoulders up into two separate workouts, pairing them with other muscles (usually the chest or back). Some people prefer to train the whole shoulder area, again with back or chest work usually featuring. It is even been known for some of the genetically gifted to eliminate direct shoulder work entirely from their workouts as they play a secondary role in the contractions of many other muscles. Although I would argue that if your shoulders are a lagging body part then the best way to train these muscles is alone and all in one session. This allows you to focus your full energy and concentration on developing your shoulders. It is for these reasons that I choose to go into greater detail into this type of session.

Before we start, it makes perfect sense to identify the major muscles of the shoulder girdle that we choose to isolate and breakdown. In this case we are concerned with the posterior deltoid (front part of shoulder), medial head of the deltoid (side of shoulder) and finally the anterior deltoid (the rear of the shoulder). Note that I haven’t included the trapezius (traps) muscles in this workout. This is because effective back training including up-right rows and shrugs tends to bring the best out of these muscles. Nevertheless the nature of ‘pressing’ movements will ensure adequate stress is placed on the trapezius muscles. Your session should be kept relatively short, simple and straightforward, ideally lasting no more than 45mins with the use of no more than 12 working sets. Strict attention to intensity (see article on intensity) and proper technique should always take precedent over silly poundage’s that can only be managed in a dangerous and sloppy manner.

You also have to consider the order in which you want to train these muscles. It is important to keep this constantly rotating as not to allow the muscles to become too familiar with the stimuli. However, it has to be said that the backbone of any good mass building shoulder workout would be the involvement of ‘heavy’ compound pressing movements. These are usually performed first in the workout when your levels of energy and concentration are at there highest. Although it would be wise to include pre- exhaust (see chest article) principle every 4-5th session. In this case you would begin the workout training a smaller muscle group (usually the most lagging one) such as the rear/anterior deltoid to help balance out the proportions and to give the shoulders as a whole a more pleasing appearance.

We will now take the previous example of training the bigger more powerful front/posterior deltoid first, as this is going to be the most frequent agenda. It is universally agreed that the best exercises for this part of the shoulder are the pressing movements. These exercises lend themselves to a variety of versions. Personally it is my preference to choose a seated position with a 90-degree back support, choosing to press the free weights (barbells/dumbbells). The free weights allow for a greater, more natural range of movement, but this is only my opinion. But these pressing actions also call upon ancillary (muscles that act as stabilisers to the movement). Which in turn help to pack on more mass in and around the shoulder area. Although this does not mean that I do not alternate between machines (Smith machine) as well as a standing position. This again helps shock the muscle by ‘tricking’ the front deltoids into new growth. Try 4-5 working sets progressing in weight, whilst reducing the amount of reps from 12 to 6. It is important for you to be reaching positive failure (where you can no longer lift the weight with perfect technique) on the last rep or two on each working set. This principle applies to all of these shoulder movements.

If done correctly you will find this quite energy taxing, as they are compound, multi-muscle movements requiring effort from the front deltoid, traps and triceps. On completion you then need to turn your attention to the medial head of the deltoid, or the side of the shoulder. Free weights in this instance are again in my opinion the best option, as the side laterals are the only exercise to directly stress this muscle. Again contemplate doing 4-5 working sets to positive failure. Attention to strict form is crucial in this exercise, as the success of the movement is almost entirely dependent on strict form. This means bringing the weights up from the hips with elbows slightly bent. This should be the focus of the exercise with no other movement from the rest of the body. To squeeze a little extra blood into the side deltoids it is a good idea to raise the weights whilst slightly rotating the hand so that the little finger is higher than the thumb. As this is best done with free weights with dumbbells it lends itself to the variety of intensity techniques that are available to you (see article on intensity). This can help shock the muscles into new areas of growth and development.

The final muscles to be stressed are the rear deltoids if this strategy of shoulder training is to be adopted. The most natural and effective exercise in this case is the bent over rear lateral flyes. This is a simple movement in the same mould of the side laterals, although done in a bent over fashion. Although an excellent alternative is the reverse cable crossovers. This is slightly more difficult so make sure an instructor is at hand to monitor your form. However when mastered is a real asset to your knowledge. As with the other parts of the shoulder a good 4 working sets should suffice.

Pay close attention to every set and rep and try to make them of the highest quality possible. This routine will saturate the entire shoulder girdle with a great deal of blood. The ‘pump’ that this will create if completed correctly will truly open your eyes and give you an invaluable reference for further deltoid training. On a final note I cannot stress the importance of eating and sleeping correctly if your potential is to be realised.

Anthony Millar

Triceps Extension & Plank

2011-11-07T01:25:00.000+08:00

Mass Building Workout

2011-11-07T01:02:00.002+08:00

DAY 1: Upper-Body Main Movements
EXERCISE	SETS	REPS

Close-Grip Bench Press	3*	8
	1**	Failure

Dumbbell Overhead Press	5	5

Pull-Up	5	AMAP
* Weight used should be as heavy as possible. ** Use 80% of the weight you used for yourfirst three sets.

DAY 2: Upper-Body Accessory Movements
EXERCISE	SETS	REPS

Rolling Dumbbell Triceps Extension	3	Shockwave*

Banded Triceps Push-Down	3	AMAP

T-Bar Row	3	Shockwave

Rear Delt Flye	5	Timed**

Hammer Curl	3	AMAP
* See above article for explanation. ** One minute of work followed by two minutes' rest.

DAY 3: Energy Systems Work (60-90 Minutes)
DAY 4: Lower-Body Main Movements
EXERCISE	SETS	REPS

Box Squat	3*	8
	1**	AMAP

Barbell Lunge	3*	8

Stiff-Leg Deadlift	5	5
* Weight used should be as heavy as possible. ** As many sets as possible (to failure)

DAY 5: Lower-Body Accessory Movements And Abdominals
EXERCISE	SETS	REPS

Bulgarian Split Squat	3	Shockwave

Banded Hamstring Curl	5	Shockwave

Weighted Plank	5 min*

Toe-To-Bar Hanging Leg Raise	3	AMAP
* As many sets as it takes to complete fiveminutes of work.

DAY 6: Energy Systems Work (60-90 Minutes)
DAY 7: Rest, Sleep, and Grow
AMAP = As many as possible (to failure)

What is the Ideal Body Fat for Men & Women?

2011-10-05T23:55:00.001+08:00

WOMEN:
Competition Shape ("ripped"): 8-12%
Very Lean (excellent): < 15%
Lean (good): 16-20%
Satisfactory (fair): 21-25%
Improvement needed (poor): 26-30%
Major improvement needed (Very poor): 31-40%+

MEN:
Competition Shape ("ripped"): 3-6%
Very Lean (excellent): < 9%
Lean (good): 10-14%
Satisfactory (fair): 15-19%
Improvement needed (poor): 20-25%
Major improvement needed (Very poor): 26-30%+

taken from Tom Venuto's Burn the Fat

Anti-doping: Widening the net against a common enemy

2011-09-23T21:54:00.000+08:00

This article can also be found here

Sport is huge business and the influence of the underworld is getting greater by the year. The threat is so acute that it needs to be addressed head on, argues David Howman, Director General of WADA, in the fifth contribution to Play the Game’s comment series on corruption in sport.

By David Howman

23 September 2011

David Howman stresses the need for co-operation between the sport system and law enforcement in the fight against corruption in sport.

Comment: One only has to look at a handful of successful law enforcement investigations into doping to appreciate the impact they can have on sport.

The BALCO case, Operation Puerto, the Italian police investigation at the Turin Olympics, Operation Raw Deal – all were carried out by authorities with a jurisdiction that goes far beyond that of sport, and all of them produced results that had a major influence on sport.

These have been the result of a successful equal partnership between sport and government in the governance and operations of the World Anti-Doping Agency (WADA).

Sport has needed the support of governments to continue the fight against doping, and it now needs similar help in the fight against corruption.

The two are closely interlinked and it is for this reason that WADA has been promoting the need for an independent world body to focus on corruption, which many now consider the biggest single threat to modern sport.

Science, and urine/blood analysis, has, and will always have, a significant role to play in anti-doping, but we are at a stage now in the genesis of doping techniques that the war on drugs in sport needs to be fought on several fronts.

Testing, research, education, awareness, these will always be a critical part of WADA’s and the anti-doping community’s mandate. But as an organization WADA has also been promoting the need for more intelligence gathering and intelligence sharing.

We need to develop a more coherent approach to anti-doping that embraces relationships with law enforcement and other authorities, one that is mutually beneficial and one that makes the most of the resources available.

To this end WADA already has in place memoranda of agreement with Interpol and the World Customs Organization, and earlier this year released guidelines for national anti-doping organizations on how to develop relationships with law enforcement agencies.

This is not a new concept; indeed, it is one that WADA has been talking about for a couple of years now. But more and more it is becoming clear that the athletes who wish to cheat by using performance enhancing substances are receiving those substances from underworld sources.

The key word here is the underworld, and it is the same underworld figures involved in the corruption of sport – whether through illegal gambling, bribery, money-laundering – who are also involved in the trafficking and supplying of doping products.

Let us first think about the health implications of this. Not only are athletes being exposed to regulated or licensed products which can do them harm if taken for the wrong reasons, they are also being exposed to non-regulated or unlicensed versions of the same products that are made illegally.

Chemists and their required paraphernalia are readily available to villains who wish to copy prescription medicines for illegal use. These substances are produced in back-street labs – known as “kitchen labs” - in unsanitary conditions and are totally unregulated.

The recipients of these substances are, therefore, running a double risk. It’s bad enough when they know what they are putting into their bodies, worse when they cannot be totally sure.

Steroid pushers now aim at the high school student who wants to “look good”. When young people become involved no longer can steroids remain a problem just for sport.

And no longer is it a problem just for sport when increasing numbers of our security forces are found to be taking steroids on a regular basis.

Clearly this also is a problem for society, and one that has to be addressed by a widening circle of authorities and agencies.

The facts and figures relating to the illegal production of performance enhancing substances clearly illustrate the attraction this trade has for the criminals in our society.

I am reliably informed that nowadays more money is made in the illegal trafficking of steroids than from that of heroin, while the mark up $100 of raw materials for steroids might be turned into as much as a $10,000 profit.
It is easy to see why the underworld is drawn to this illegal market.

WADA, and leading figures from the sports world, have highlighted the need for more support against these elements, because it is the same people who are also developing more and more sophisticated means of corrupting sport.

Millions is gambled every day, very often on just one match, through illegal betting operations and the shady figures who lead these operations have undue influence on athletes and officials around the world in order to manipulate sport.

The intricacies of modern betting, and the types of wagers now available, allow athletes to influence games and events without the match result ever being at stake.

Conceding a throw-in in the first minutes of a football match is not considered the same as throwing a match, so a player may be tempted to accept a significant sum of money for what to them appears an insignificant act. But clearly it is a slippery slope.

The influence of the criminals is insidious. Once they have an athlete on their books their demands can become greater, until events spiral completely out of the athlete’s control.

Sport is huge business and the influence of the underworld is getting greater by the year, whether through illegal gambling or through the supply of illegal doping substances.

The threat needs to be addressed head on, and for this reason I have promoted the concept of a government-sport partnership leading to a global anti-corruption body which can benefit from the WADA experience.

WADA and the anti-doping community across the world face many challenges, clearly; and as those challenges become more sophisticated, so we need to adopt a more sophisticated approach.

Already we have increased our intelligence networks with organizations that have the jurisdiction to tackle the problem on a different level.

A world anti-corruption agency would be able to target the same underworld figures we are confronting by sharing information and using applicable laws.

David Howman is Director General at WADA, the World Anti-Doping Agency. His comment is leading up to the Play the Game 2011 conference in Cologne early October.

Selamat Hari Malaysia ke48

2011-09-14T22:01:00.000+08:00

Daripada:

Vincent Ho, PPW, SKKPN, PPPM

Setiausaha Kehormat

Persekutuan Bina Badan Kuala Lumpur

Kepada:

Semua pembaca dan peminat KLBodyBuilding2u

dan pengamal / atlet sukan bina badan

Johnson Fitness Malaysia to sponsor Mr. Kuala Lumpur 2012

2011-08-30T04:15:00.001+08:00

The possibility of Johnson Fitness (Malaysia) to be sponsor for Mr. Kuala Lumpur 2012 is highly likeable as their proposal for the same has been received by yours truly to be read and signed by Mr. G. Subramaniam, Kuala Lumpur Bodybuilding Federation President in due time.

Their objectives in sponsoring of the Mr. Kuala Lumpur bodybuilding championships are
1. Assisting in the promotion of the sport of bodybuilding within Wilayah Persekutuan Kuala Lumpur;
2. Creating an awareness for the younger or aspiring teenage bodybuilders; and
3. Brand awareness for Johnson Fitness.

With this sponsorship and partnership, we would highly see a new and vibrant Mr. Kuala Lumpur in the coming years starting with next year 2012.

Thank you Johnson Fitness (Malaysia) for coming forward with your sponsorship.

Bodybuilder Program

2011-08-30T03:42:00.000+08:00

Bodybuilder Program by team MuscleTech

NUTRITION:
Meal 1: 10 egg whites, 1 cup oats, 1 tbsp peanut butter.
Meal 2 (Pre-Workout): 10 egg whites, 1 whole egg, 15 oz. potato.
Meal 3: 5oz chicken or fish, vegetables.
Meal 4: 5oz chicken or fish, vegetables.
Meal 5: 6 egg whites, 2 whole eggs.

SUPPLEMENTS:
naNO Vapor® Hardcore Pro Series®, LEUKIC® Pro Series, Nitro-Tech® Hardcore Pro Series®, Cell-Tech Hardcore Pro Series®

TRAINING PLAN:
Cardio: 40 minutes/day, Monday - Friday, first thing in the morning.

Monday - Chest/Tri’s Bodybuilder Program
Incline Barbell 4 sets x 4-6 reps
Weighted Dips 3 sets x 6-8 reps
DB Fly’s 3 sets x 8-10 reps
DB Pullovers 3 sets x 10-12 reps
Skull Crushers 3 sets x 12-15 reps
Pushdowns 3 sets x 15-20 reps

Tuesday - Hamstrings/ Calves Bodybuilder Program
Lying Leg Curls 3 sets x10-12 reps
Deadlifts 3 sets x 6-8 reps
Walking Lunges 3 sets x 10-12 reps
Seated Calf Raises 5 sets x 15-20 reps

Wednesday - Back Bodybuilder Program
Machine Pullovers 3 sets x 10-12 reps
Barbell Rows 3 sets x 8-10 reps
Weighted Pull ups 3 sets x Max
Weighted Hyperextensions 3 sets x 15-20 reps

Thursday - HIT Cardio/Abs Bodybuilder Program

Friday - Shoulders/Bi’s Bodybuilder Program
Barbell Military Press 3 sets x 6-8 reps
Lateral Raises 3 sets x 12-15 reps
Upright Rows 3 sets x 10 reps
Shrugs 3 sets x 8-10 reps
Reverse Flys 3 sets x 10-12 reps
Barbell Curls 3 sets x 6-8 reps
Hammers Curls 3 sets x 10-12 reps

Saturday - Quads Bodybuilder Program
Leg Extensions 3 sets x failure
Squats 5 sets x 4-15 reps
Hack Squats 3 sets x 10-12 reps
Leg Press 3 sets x 20-30 reps

Sunday - OFF

Keputusan Akhir (SUKMA XIV KL 2011)

2011-06-07T11:11:00.000+08:00

Kategori Bawah 60kg
Emas - Wan Mohd Adib (Kelantan)
Perak - Mohamad Na'im (Johor)
Gangsa - Mohd Azwan (WP)

Kategori 60kg-70kg
Emas - Muhammad Khusairi (Kelantan)
Perak - Mohd Afiq (Negeri Sembilan)
Gangsa - Bahrlinza Noki (Selangor)

Kategori 70kg ke Atas
Emas - Ahmad Tajudin (Melaka)
Perak - Shamsul Solomon (WP)
Gangsa - Aaron Goh (WP)

Kuala Lumpur Bodybuilding Championships 2011 - Mr. KL 2011

2011-05-04T14:37:00.000+08:00

As May 29 gets closer, anticipation for the greatest show in Klang Valley, Mr. Kuala Lumpur 2011 is set to blast the stage on Fire again at OCM Indoor Sports Arena. Those vying for a spot to represent FT Kuala Lumpur to the Nationals stand a chance to take back some goodies from KL long time sponsor, UNO Nutrition Malaysia and local supplement newcomer W.O. Protein (both Junior categories only).

The date to remember: May 29, 2011

Venue:

OCM Indoor Sports Arena, 3rd Floor, OCM Indoor Sports Complex, Jalan Hang Jebat, 50150 Kuala Lumpur

Time:

Registration - 9am to 12noon

Showtime: 1pm to 6pm

Tickets will be sold at the Sports Complex Lobby.

See you at Mr. KL 2011

One month more to Mr. KL 2011

2011-04-29T14:10:00.000+08:00

Sebulan lagi ke Kejohanan Bina Badan Kuala Lumpur 2011.

Ia akan diadakan di Arena Sukan Tertutup, Tingkat 3, Kompleks Sukan Tertutup MOM, Jalan Hang Jebat, 50150 Kuala Lumpur pada Mei 29 bersamaan hari Ahad pada pukul 1.00 petang hingga 6 petang. Pendaftaran akan dimulakan pada pukul 9.00 pagi hingga 12 tengah-hari untuk semua kategori yang dipertandingkan.

Jom ke Mr. KL 2011.

Pendaftaran Sukan Malaysia XIV Kuala Lumpur 2011 TUTUP

2011-04-22T21:27:00.001+08:00

Mascot Bina Badan

Hari ini (Jumaat, April 22) adalah hari terakhir pendaftaran ke Sukan Malaysia XIV Kuala Lumpur 2011 - Tutup.

Pasukan Bina Badan Wilayah Persekutuan akan menghantar pasukan penuh yang merangkumi 4 atlit bawah jagaan WP Labuan dan 2 atlit jagaan WP Kuala Lumpur beserta dengan seorang pegawai satu dari WP Labuan dan Kuala Lumpur.

Pasukan ini telah mensasarkan 2 pingat emas dan 1 pingat perak dalam SUKMA XIV.

Berita Bina Badan Kuala Lumpur pada April 6, 2011

2011-04-06T14:18:00.000+08:00

Mr. Kuala Lumpur 2011

Mei 29 (Ahad)

Arena Sukan Tertutup MOM, Tingkat 3,

Kompleks Sukan Tertutup MOM,

Jalan Hang Jebat,

50150 Kuala Lumpur

Masa: Pendaftaran: 9 pagi - 12.00 tengah-hari
Pertandingan: 1.00 petang - 6.00 petang

Kategori dipertandingkan:

Remaja (21 tahun dan kebawah)
1. Berat badan: <70kg
2. Berat badan: >70kg

Masters (45 tahun - 55 tahun)
Super Masters (55 tahun ke atas) - kategori baru yang diperkenalkan mulai tahun ini

Senior (mengikut berat badan)
1. Light Flyweight (bawah 55kg)
2. Flyweight (55kg - 60kg)
3. Bantamweight (60kg - 65kg)
4. Lightweight (65kg - 70kg)
5. Welterweight (70kg - 75kg)
6. Light Middleweight (75kg - 80kg)
7. Middleweight (80kg - 85kg)
8. Light Heavyweight (85kg - 90kg)
9. Heavyweight (90kg ke atas)

Trofi sampingan - Juara keseluruhan aka Champion of Champion Mr. Kuala Lumpur

Mr. Segambut - Kepong 2011

Pertandingan Fitness / Bina Badan Edisi Kelab

anjuran Kelab Bina Badan Kepong

Tarikh serta tempat akan diumumkan kemudian

Mr. Wilayah Persekutuan 2011

Jun 24 - 26

Kompleks Sukan Negeri WP Labuan

anjuran Persatuan Bina Badan WP Labuan

Sukan Malaysia (SUKMA) XIV,

Kuala Lumpur 2011

anjuran Majlis Sukan Negara Malaysia

Jun 3 - 5

South City Plaza, Seri Kembangan

Kategori yang dipertandingkan:

Dibuka kepada Remaja (Bawah 21tahun - Lahir pada tahun 1990 den selepasnya

1. Berat badan bawah 60kg

2. Berat badan diantara 60kg - 70kg

3. Berat badan 70kg dan ke atas

Dibuka kepada semua ahli gabungan Persekutuan Bina Badan Malaysia.

Kuala Lumpur serta Labuan akan menyertai dibawah satu bendera iaitu dalam Pasukan Bina Badan Wilayah Persekutuan.

Mr. Malaysia 2011

Julai 22 - 24

Muar, Johor

Kejohanan Bina Badan Kuala Lumpur 2011 aka Mr. Kuala Lumpur 2011

2011-04-01T11:40:00.000+08:00

Bendera Kuala Lumpur

Berita Terkini mengenai Mr. Kuala Lumpur 2011:

Hampir 70% persiapan menghadapi Kejohanan Bina Badan Kuala Lumpur tahun ini telah diselesaikan.

Kejohanan tahun ini besar kemungkinan akan memperkenalkan satu (1) kategori tambahan dari Masters (umur 45tahun keatas), iaitu Super Masters (umur 55tahun keatas).

Diharap semua yang baik akan menjayakan pengelolaan kejohanan tahun ini.

Berita Lain:

Bendera WP Labuan

Pihak Persekutuan Bina Badan Kuala Lumpur (KLBBF) juga sedang membuat perancangan untuk menganjur Kejohanan Bina Badan Terbuka Wilayah Persekutuan 2012 dan adalah dibuka kepada semua bakal atlet bina badan (remaja serta senior). Maklumat lanjutan kejohanan ini akan diberitahu kelak.

Kejohanan Wilayah 2011 anjuran Persatuan Bina Badan WP Labuan yang akan diadakan di Majlis Sukan WP Labuan pada Jun 24 - 26 dan pihak KLBBF sedia menghantar sepasukan untuk bertanding serta menyokong kejohanan ini nanti.

Sukan Malaysia (SUKMA) XIV Kuala Lumpur 2011

2011-03-24T11:31:00.000+08:00

Pasukan Bina Badan Wilayah Persekutuan akan menghantar 6 atlet (yang terdiri dari WP Labuan serta WP KL) dalam 3 kategori berat badan iaitu i) 60kg kebawah; ii) 60kg - 70kg; iii) 70kg ke atas berserta dengan 2 pegawai (seorang Pengurus Pasukan dan seorang Ketua Jurulatih) ke Sukan Malaysia (SUKMA) ke-XIV, Kuala Lumpur 2011. Sukan Bina Badan buat pertama kali akan diadakan di Sukan Malaysia.

Bench More Weight

2011-03-24T11:13:00.000+08:00

10 Ways to Bench More Weight

By Rob DiGiacinto, Team MuscleTech^®

Remember to consult your doctor before starting any diet and exercise plan.

Nothing is used as a test of true strength like the bench press. It’s by far the most popular exercise in bodybuilding and easily the most ego bruising. Thankfully, with smart training and a little hard work, you can start packing plates onto the bar in no time!

Here are 10 tips and techniques you can use to bench more weight:

Plant Your Feet: Line your heels up with your hips and plant your feet firmly on the ground.

Perform Single-Rep Sets: Doing single-rep sets will allow you to work with heavier loads helping you progressively increase your strength capacity.

Get a Grip: Grip the bar firmly, place it on the heel of your palm and wrap your thumbs around it. This will give you greater control of the bar and allow you to focus your strength on moving the weight.

USE GOOD FORM!: If you find yourself squirming or shifting out of position to get your last few reps up, you're going too heavy and are probably going to get hurt. Perfect your form with weights you can handle before moving onto the heavier poundages.

Mind Your Muscle: A big bench is as much mental as it is physical. Visualize yourself pressing the weight with ease; picture the lift in your mind before you unrack it. You'd be amazed at the power of the mind-muscle connection!

Carb Up: Carbohydrates provide your muscles with the energy they need to function. Make sure you consume slow-digesting carbs like oatmeal or sweet potatoes at least 60 minutes pre-workout to ensure you've got the fuel you need to bench BIG!

Add It Up: Add weight to the bar every set – even if it's 2.5 lbs. Every little bit of weight you add will help build more strength. Those small increments will lead to big gains!

Just Breathe: How you breathe during a set can have a huge impact on your strength. Inhale deeply as you lower the bar. Hold your breath as you explode up and exhale as the bar travels past the sticking point to the starting position.

Get a Spot: Having a spotter on big lifts is a great way to work through sticking points and overcome strength plateaus.

Strengthen Your Triceps: Your triceps are the muscles responsible for much of the force used to press the bar. Stronger triceps will help you work with heavier weight when chest day rolls around.

Whether you’re a seasoned lifter or new to the iron lifestyle, these are tried and true techniques that can help anyone improve their bench to start pressing more weight.

How to Avoid Over-training to Maximize Muscle Growth

2011-03-16T09:26:00.000+08:00

By Vince DelMonte

Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn't be any further from the truth however...

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.

The Effects of Over-Training on Bodybuilders

First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

Higher resting heart rate
Weak appetite
High blood pressure
Weight loss
Trouble sleeping
Increased metabolic rate
Irritability
Early onset of fatigue

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

Decrease testosterone levels
Decrease thyroxine levels
Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.

The Effects of Over-training on the Immune System

Perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:

Micro tears in the muscle
Chronically depleted glycogen levels
Slow, weak muscle contractions
Depleted creatine phosphate stores
Excessive accumulation of lactic acid
Extreme DOMS (delayed onset muscle soreness)
Tendon and connective tissue damage

So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.
Now let's take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!

Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.

It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.
The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I'm Over-training?

Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

In order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
Have the largest meal of the day within an hour after your workout. Do this every single workout!
Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
Eat every 2-3 hours to ensure that your body remains in an anabolic state.
Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

Congratulations...

2011-03-08T11:43:00.001+08:00

I wish to extend my congratulations to those from Kelab Bina Badan Kepong who were elected as office bearers for the Term 2011 - 2013 at the recent Kuala Lumpur Bodybuilding Federation's Annual General Meeting. They are:

Mr. G. Subramaniam - President

Ms. Prescilla Rudd - Committee Member

My heartiest wishes for them is to assist in bringing the sport of bodybuilding in WP Kuala Lumpur to greater heights than in previous years.

As for me, I retain as the Honorary Secretary for another term.

Their first task at hand is in the organising of the Mr. Kuala Lumpur 2011 which is due on May 29 at OCM Indoor Sports Arena, Tingkat 3, Kompleks MOM, Jalan Hang Jebat, 50150 Kuala Lumpur.

Bina Badan akan dipertandingkan dalam Sukan Malaysia 2011

2011-02-28T16:15:00.000+08:00

Berita gembira kepada semua peminat serta pengamal bina badan seluruh negara bila menerima berita bahawa buat kali pertama sukan ini akan dipertandingkan di temasya Sukan Malaysia atau lebih dikenali sebagai SUKMA 2011 yang akan diadakan dari Mei 28 - Jun 6, 2011 di Bukit Jalil, Kuala Lumpur.

3 kategori iaitu: berat badan (1) 60kg; (2) 60kg - 70kg dan (3) 70kg keatas akan dipertaruhkan dan adalah dibuka kepada mereka yang berumur 21 tahun ke bawah. Pihak ahli gabungan negeri-negeri akan menyenerai akhir nama peserta untuk dihantar ke Majlis Sukan Negeri masing-masing serta membuat persediaan akhir untuk menghadapinya. Kepada sesiapa yang memenuhi syarat umur, mereka dialu-alukan menghubungi persatuan-persatuan negeri masing-masing untuk mendapatkan maklumat lebih lanjut mengenainya.

Tarikh sukan bina badan belum lagi diketahui buat sementara waktu.

Bigger Arms

2011-02-24T09:18:00.000+08:00

10 Ways to Build Bigger Arms
by Rob Digiacinto

Remember to consult your doctor before starting any diet and exercise plan.

Most guys will do anything to build bigger arms but often forget about the most basic principles in muscle building to make it happen. Incorporate any of these tried and true muscle building principles into your routine and your arms will grow! Here are 10 easy and effective techniques for adding muscle size and thickness to your bi's and tri's:

Focus on your triceps - your triceps make up 2/3 of your arm’s size!

Mix it up. Use a variety of machines, cables and free weights.

Do more sets and fewer reps with heavier weight. Try a 5 x 5 or
8 x 8 set/rep scheme.

Change it up. If you usually start your arm training with
biceps, start with triceps – it'll keep your muscles guessing and growing!

Superset your bi’s and tri’s. Supersets really shock the muscles
and stimulate new growth.

SQUEEZE! Squeeze every muscle contraction to drive as much blood and nutrients into your arms as possible!

Mix your grips. Perform a variety of wide-grip, close-grip and
reverse-grip movements to hit all areas of your bi’s and tri’s.

SLEEP! Muscle growth happens while resting, not while reppin’ out.
Be sure to get your eight hours in.

Use proper form. You’ll make more gains working with
weights you can handle.

EAT MORE PROTEIN! Protein is the most important
macronutrient you can consume if you wanna pack on muscle!

Kejohanan Bina Badan Kebangsaan ke-42, 2011

2011-02-09T16:54:00.000+08:00

Berita TERGEMPAR

Sehingga hari ini, Kejohanan Bina Badan Kebangsaan ke-42 yaitu lebih dikenali sebagai Mr. Malaysia 2011 bakal tidak mempunyai tuan rumah untuk menganjurnya selepas Persatuan Bina Badan Sabah menarik diri atas sebab-sebab tertentu pada tahun lepas.

Ketiadaan tuan rumah semakin runsing apabila 2 negeri lain yang khabarnya ingin menganjuri kejohanan tersebut menarik diri tanpa sebab yang diketahui. Dengan itu, pihak Persekutuan Bina Badan Malaysia telah membuka tawaran penganjuran Mr. Malaysia 2011 kepada mana-mana negeri yang kebolehan menganjur kejohanan ini.

Dengar khabarnya, disebabkan kos penganjuran yang tinggi, kemungkinan besar ramai persatuan peringkat negeri tidak dapat mencari penyumbang dalam mengelolakan kejohanan tersebut.

Akan tetapi, kita tunggu sehingga selepas Februari 15 (tarikh tutup tawaran penganjuran Mr. Malaysia 2011) untuk mengetahui berita selanjutnya..."Siapakah penganjur Mr. Malaysia 2011?"

Bodybuilding Workout Routines – How to Gain Weight and Increase Muscle Mass

2010-12-21T17:04:00.001+08:00

An informative article for those into bodybuilding to read...

Bodybuilding Workout Routines by Ed Yourdon

If you would like to increase muscle mass and growth weight, remember that in shape to effectively bulk up, you will need to be persistent in your efforts. Increasing your caloric intake is an important portion of growing weight and constructing new muscle tissue. When you feed your body a larger number of food than it can burn, you gain weight.

Weight training is as well an important side of inflating weight and increasing your muscle mass. Weight training stimulates the muscles and promotes growth. The combination of weight training and properly diet is the best, most effective way to appreciate weight and increase in value muscle mass. Failure to eat properly while weight training could result in loss of muscle tissue. Make certain you get plenty of protein, fats, and carbs and in large enough quantities to allow your body to gain weight.

Supplements can play a role in building body mass if taken while adjusting your diet and training with weights. Meal replacement bars, powders, and protein drinks can be an excellent way to increase your daily caloric intake. In order to increase muscle mass, you must give your body approximately 500 more calories per day than the number of calories your body uses. Exercise and diet are the most important things to consider when attempting to gain weight and increase muscle mass. Weight training and the adequate food intake will leave your body with no choice but to gain weight and add mass.

Make sure to get enough rest between workouts to give your body time to recuperate and build new muscle tissue. If you want to get the maximum benefit from your mass building routine, you must avoid the most common reasons that cause people to fail at building muscle and gaining weight. A quality mass building routine combined with proper nutrition and plenty of rest can produce results that you never dreamed possible. Consistency, smart eating habits, the proper weight lifting techniques, and lots of rest are the common elements shared by every successful body builder.

Building muscle is a slow process and it could possibly take several months before you see noticeable results. If you are determined and consistent in your muscle mass building routine and your eating habits, you efforts will pay off in time. Nutrition is also crucial in building muscle mass. The right amounts of protein, carbohydrates, and fats must be included in your diet in order to give your body the fuel it needs to add muscle tissue.

The trick to building muscle is to find the combination of foods that allow you to add new muscle mass. Trial and error combined with sound dietary guidelines will allow you to find just the right nutritional plan for you. The proper weight lifting techniques are a very important part of a muscle mass building routine. If you don’t work your muscles, they won’t grow.

You will need to find the right amount of weight and the right weight lifting exercises for your body. Determination, trial and error, and a consistent effort will eventually give you the results you want. The most important thing is to stay focused and realize your reward is waiting for you down the line.

This may not be a KL News but it is still News...

2010-12-20T14:47:00.000+08:00

Sazali won Gold at the
2nd Asian Beach Games Muscat 2010, Oman.

At the closed of the Games on 16th December 2010, the Malaysian Contingent led by Chef de Mission, Y.Bhg. Dato' James Selvaraj, won 1 gold medal in Bodybuilding through Sazali Abdul Samad (pic) in the Lightweight (70kg) category and 1 silver medal in Sailing (Laser Radial), to finish in the 12th position out of 26 National Olympic Councils (NOCs) who won medals.

(taken from OCM Weekly Highlights, 19 December 2010)

Tahniah to Sazali Abdul Samad for his effort.

Advance Sport Management Course 2011

2010-12-15T16:26:00.002+08:00

Improving Sport Organization and Personal Performance through Quality Management

Consists of six (6) modules:

Organising an Olympic Sport Organization
Managing strategically
Managing human resourses
Managing finance
Managing marketing
Organising a major sporting event

The main content for the modules will be derived from the book, "Managing Olympic Sport Organizations", developed in cooperation with MEMOS (Executive Masters in Sport Organizations Management).

The course is through participatory, interaction and experiential between the participants and facilitators. It will be delivered in four (4) sessions over an eight (8) months period with sufficient time in between for participants to prepare their case studies. Each section will involve short presentations of the modules, discussions of the content, group / individual work and sharing of experiences and presentation of case studies.

Dates:

Session 1: 24th - 27th February 2011

Organizing an Olympic Sports Organization and Managing Strategically.

Session 2: 5th - 8th May 2011
Managing Human Resources and Managing Finance.

Session 3: 4th - 7th August 2011

Managing Marketing and Organizing a Major Sport Event.

Session 4: 6th - 9th October 2011
Presentation and Discussion; the Learning Process.

Course Venue:
                        Level 2B, OCM Indoor Sports Complex,
                        Olympic Council of Malaysia,
                        Jalan Hang Jebat,
                        50150 Kuala Lumpur

Who should attend:

The ASMC 2011 is designed for volunteers and paid staff of the executive level at the National Olympic Committee, National Federations and other bodies responsible for the organization and development of sports. As it is an advanced course, it is important that participants are at the executive level so that they can participate fully in the learning activities and gain optimally from them.

Certification:

Participants must attend 100% of the sessions for all six (6) modules. For each module, participants must make a presentation of a small case study based on the modules. At the end of the course participants must complete and submit two (2) full case studies on their organizations.

Participants who fulfill all the requirements of the course will be awarded an Advanced Professional Diploma in the Management of Olympic Sports Organizations certified by the International Olympic Committee.

Facilitators:

The ASMC program will be managed by qualified Program Directors certified by Olympic Solidarity. Facilitators will be qualified and experienced personnel from the universities, training colleges and institutes, sports organizations and other relevant establishments.

Application Procedure:

Obtain the application form here and send in your application to the Secretary General, Olympic Council of Malaysia with an application fee of RM200.00 make payable to 'Olympic Council of Malaysia'.

Closing date: 30th January 2011

Majlis Perlancaran Program Blog for FT Cares!

2010-12-13T16:02:00.001+08:00

Malam Majlis Anugerah Sukan Wilayah Persekutuan 2009

2010-12-10T11:23:00.000+08:00

Steven Teng Chee Man (Tenpin Boling) telah dinobatkan sebagai pemenang Pegawai Sukan Terbaik, Anugerah Sukan Wilayah Persekutuan 2009. Tahniah dan syabas diucapkan kepada beliau.

Siri Pengenalan: Permakanan Tambahan

2010-12-03T12:02:00.000+08:00

Karbohidrat

Karbohidrat memainkan peranan penting kerana ia memberi tenaga yang diperlukan dalam latihan dan penyembuhan. Individu yang ingin membina badan perlukan karbohidrat yang lambat untuk dihadam dimana ia membebaskan tenaga dengan lebih stabil berbanding gula dan kanji.

Protein

‘Protein milkshakes’ yang disediakan dengan susu dan serbuk protein adalah supplement utama untuk mereka yang bina badan. Sumber protein utama ialah ayam, daging, ikan, telur putih dan produk tenusu serta juga sebahagian kekacang dan bijirin.

Casein ataupun whey adalah sejenis protein yang banyak dihasilkan secara komersial oleh jenama-jenama terkenal sebagai makanan tambahan protein kerana ia mengandungi Biological value yang tinggi dan kadar penyerapan lebih cepat.

Protein yang mencukupi membolehkan sel otot membesar dan pulih dengan berkesan. Pelbagai jenis protein yang terdapat di pasaran antaranya:

·    Whey protein
·    Protein casein(susu
·    Soy protein
·    Putih telur

Glutamine

Glutamine adalah sejenis asid amino yang terdapat didalam otot manusia dengan banyaknya tetapi ia juga dihasilkan dalam bentuk makanan tambahan kerana paras glutamine dikatakan menurun semasa latihan anearobik.

Asid amino (BCAA)

Asid amino yang diambil akan dipecahkan kepada bahagian-bahagian kecil strukturnya semasa berada didalam perut dan usus. Terdapat tiga rantaian asid amino (BCAA) iaitu leucine, isoleucine dan valine. Setiap darinya mempunyai fungsi yang pelbagai dalam proses biologi didalam badan manusia. Berlainan daripada asid amino lain, BCAA hanya dimetabolismakan di otot.

Khabarnya, Mr. KL 2011 akan memperkenalkan 4 kategori baru dan 1 kategori tambahan:

2010-12-02T11:26:00.001+08:00

Baru-baru ini, semasa mesyuarat induk Persekutuan Bina Badan Kuala Lumpur (klbbf) telah membincang untuk memperkenalkan dan menambah 4 kategori baru dan 1 kategori tambahan untuk disenarai masuk bersama 12 kategori sediada di Kejohanan Bina Badan Kuala Lumpur aka Mr. KL 2011.

Buat masa sekarang, ia masih dalam peringkat perbincangan serta pengaturan dan belum lagi diberi kataputus untuk disertakan dalam kejohanan tersebut.

Bagi mereka yang minat mengetahui secara lanjut apa kategori-kategori tersebut, sila menunggu pengumuman ini di sini.

Harap maklum.

CER525 - Sports Strength and Conditioning Seminar

2010-11-26T16:47:00.001+08:00

Day 1

Day 2 and 3 practical time at the Jungle Gym, ISN

Gym rules and regulations

Steven Yong from Wushu at the Chest Press

The right way of doing the Seated Row

If your arms fray out for the Triceps Extensions. Do the one arm version and keep them close in

With Eduard (ATM)

Day 5...exam time...

tension giler

...and photo session after the exam.

The paparazzi

Lewis Bowling with Steven Yong (Wushu)

Lewis chatting with Shanker (MSN Perak) and Steven (Wushu)

Vincent and Mr. Lewis Bowling, MSS

About the Lecturer / Speaker

Mr. Lewis Bowling received his Bachelor of Science degree in Exercise Physiology from Appalachian State University and his Master of Sport Science degree from the United States Sports Academy. Currently, he is an Assistant Professor at North Carolina Central University and teaches part-time at Duke University. He is also a member of the Academy's National Faculty. Mr. Bowling is a Personal Fitness Certification Examiner with the American College of Sports Medicine and has authored eight books including Resistance Training: The Total Approach. As a writer, he is a contributing author to various fitness publications such as Lifetime Physical Fitness and a columnist with the Durham Herald-Sun, the Oxford Public Ledger, and the Blue Devil Weekly newspapers.

A new category might be added to Masters at the next Mr. KL 2011.

2010-11-18T11:59:00.000+08:00

This just came in....

A new edition might be added to the existing Masters category at the next Mr. Kuala Lumpur i.e. Mr. KL 2011. This is from a request of an older competitive bodybuilder who has been competing for numerous of times in and around Kuala Lumpur and Selangor. He laments that it's unfair for older competitors like himself were to compete against those who are 45 years and above (below 55 years), seeing that the younger Masters could be better looking in the muscularity department.

The competition committee will likely meet up in the beginning of January 2011 to decide on the age of this edition and an appropriate name / category to be named thus for it. Perhaps with this edition, more older aspiring / retired bodybuilders will do return to the stage to compete once again at the Mr. KL.

Note: For those who compete in this new edition will not be included into Team KL for the National Championships.

CER510 - Seminar in Sports Technology (Biomechanics, ICT in Sports) 25-29 Oct, 2010

2010-11-16T10:11:00.002+08:00

At day 2 to 4th, we did our practical at the Biomechanics Lab, National Sports Institute of Malaysia using video and "Dartfish", a computer program illustrating video-analysis of motion.to check on our body movement during any given task especially during training. A useful tool to get the optimum work (correct technique) in prevention of injury.

This seminar is a series of 6 that works towards an International Certification of Sports Coaching (ICSC) by United States Sports Academy (USSA) organised by National Sports Institute of Malaysia (ISN) and KH Sports World Sdn. Bhd. for coaches and trainers.

Here are some pictures that I have taken doing our practical sessions:

Setting up of the video 1 (front)

Video 2 (side)

KBBK 2011 Calender of Activities

2010-11-10T16:13:00.001+08:00

February 20 -Mesyuarat Agung Tahunan KBBK (Annual General Meeting)
March 6 - Mesyuarat Perwakilan Tahunan KLBBF (Annual Delegates Meeting)
May 29 - Kejohanan Bina Badan Kuala Lumpur aka Mr. Kuala Lumpur 2011
June/July - Kejohanan Bina Badan Kebangsaan aka Mr. Malaysia 2011 (Sabah)
October 15 & 16 - Kursus Pertolongan Cemas Asas anjuran KBBK (Basic First Aid Course)
December 11 - Pertandingan Bina Badan KBBK Pertama (1st KBBK Bodybuilding Contest)

Happy Deepavali from KLBodybuilding2u

2010-11-05T00:47:00.000+08:00

Wishing all Indians a very Happy Deepavali 2010 to you and family.

May the Festival of Lights brightens the path of life for all of you.

Vincent Ho

KLBodyBuilding2u

W.O. Protein

2010-11-03T22:55:00.001+08:00

I had the opportunity of meeting Azwan Jalil who came a calling to KLBBF with the intention of perhaps sponsoring for Mr. KL 2011. A young man with dreams to be a success story and making a name for himself as the 1st Malaysian owned and manufactured Halal & ISO 9002 product - W.O. Protein.

Before he leave, he gave me a sample of WO Protein to try out...and here's what I discover about it:

WO Protein mixed easily with water. Sweet in taste (nature flavor). No crumbs/residue. Strong flavorly smell. An awesome product to begin or end the day with! Give it a go...

CER510 - Sports Biomechanics

2010-10-29T15:14:00.000+08:00

Course Description: A study of Human Movement as it relates to sports activities. The Course will introduce the Laws of Physics and Basic Human Anatomy. It will emphasize the synthesis of mechanics and anatomy in order to understand and apply these concepts to performance and the development of skill.

Text: McGinnis, P. Second Edition. (2005). Biomechanics of Sports and Exercise.

Goals: To have knowledge and an understanding of the following:

Fundamental Biomechanical concepts, principles and terminology.
External forces, torque, work, power and energy.
Linear and angular motion.
Anatomical and physiological application.
Biomechanical analysis
"Dartfish", a computer program illustrating video-analysis of motion.

------------------------------------------------------------------------------

For the last 5 days, starting from the 25 Oct to 29 Oct, I was attending the above course at National Sports Institute (ISN), Bukit Jalil, Kuala Lumpur. The course gave me alot of insides on the need to incorporate video-analysising and improving the way I could do coaching in my specific field.

I had a lot of fun studying, doing the practical (for video-analysis motion) at the Biomechanic Lab and class - group presentation (after analysizing the motion).

This course is a must for all levels of coaches, who have the interest of the athletes in their heart and sports their passion to improve.

Dalam perancangan mengadakan pertandingan bina badan edisi terbaru (Planning to organise a new edition of Bodybuilding contest)

2010-10-22T21:51:00.001+08:00

Buat masa sekarang, saya sedang membuat kertas kerja untuk mengadakan edisi terbaru pertandingan bina badan di Kuala Lumpur. Adakah ia akan dianjurkan dibawah diperingkat negeri atau kelab masih sedang difikirkan. Akan tetapi ia akan dapat membantu dalam peningkatan sukan ini di WP Kuala Lumpur. Masa serta penglibatan atlet dalam edisi yang terbaru ini akan menjadi penentunya.

--------------------------------""""--------------------------------

At this moment, I'm doing a paper work to organise a new edition of bodybuilding contest in Kuala Lumpur. Yet to be decided whether it will be held at the state level or at the club level. But nevertheless, this new edition would assist in developing the sport further in WP Kuala Lumpur. Time with the involvement of the athletes will make or die this new edition to the single annual Mr. KL championships.

Kenangan di Kejohanan Bina Badan Kebangsaan aka Mr. Malaysia 2010

2010-10-13T12:03:00.001+08:00

Here are to share memories of the happenings in and around at the recent concluded Mr. Malaysia 2010 which was held in Pulau Pinang....

Kejohanan Bina Badan Kuala Lumpur 2011 aka Mr. Kuala Lumpur 2011

2010-10-11T11:00:00.002+08:00

Tarikh:

Mei 29 (Ahad), 2011

Tempat:

Arena Sukan Tertutup OCM, Tingkat 3,

Kompleks Sukan Tertutup OCM,

Jalan Hang Jebat,

50150 Kuala Lumpur

A new blog for Kuala Lumpur Bodybuilding Federation

2010-10-09T12:25:00.001+08:00

As this blog "KLBodybuilding2u" is a private domain of the author (of his sports passion and interest) and not the official representation of Kuala Lumpur Bodybuilding Federation (KLBBF), the federation is now seeking to start their own blog to spearhead their news. Francis Yong, the Federation Chairman thank the author for his initiative for starting "KLBodybuilding2u" and for doing a good job at bring the news of the sports in KL to the masses. The federation thinks and propose it's time for them to proceed to put up their own official KLBBF blog. The new blog will be headed by an editorial board from the federation.

When will this blog come about? If you ask...I would not really know.

As such, klbodybuilding2u will only share the personal views and comments of the author in regards to his passion and liking of the sport within KL and the clubs (KBBK and KelGimBK) he representing and not the views of the Federation.

The begin of Kuala Lumpur Bodybuilding Federation (A very Short History)

2010-09-14T13:46:00.000+08:00

The Kuala Lumpur Bodybuilding Federation came into existence in 1977 after the formation of the Federal Territory of Kuala Lumpur (1974). Before that it was part of the Selangor Bodybuilding Federation.

The federation was formed with delegates coming from three premiere bodybuilding clubs in Kuala Lumpur and the pioneer elected Principal Office bearers were:

President

S.Y.Chan

Chairman

Richard Hoy

Secretary

Francis Yong

Treasurer

H.R.M. Storey

Exco Members

Jerry Chan

C. Ariaratnam

Basri K. Jemadi

Objective:

Is to promote and be the controlling body for the sport of bodybuilding in the Federal Territory of Kuala Lumpur.

Purpose:

To organise contests and other functions (activities for the development of the sport of bodybuilding).

A Tribute to Victor Kok Kee

2010-09-13T16:14:00.001+08:00

A Personal Tribute to a Pioneer ‘GURU’ of Physical Culture in the Federation of Malaya

As told to Jerry B. F. Chan, KMW, AMN by James Au Kooi Sang.

I first met this simple, unassuming man in a very conspicuous manner when he rescued me from being bullied by a few men in Yut Kee coffee shop at no. 35 Campbell Road, Kuala Lumpur, one Sunday morning in 1958. Later he brought me over to his billiards game shop house at no. 16, Campbell Road (now Jalan Dang Wangi). He encouraged me to take up weight training to improve my health and physical condition. Thanks to this humble man, I have never looked back since.

Not many people realize that this man has contributed very substantially to the early development of the Body-Building/Weight-Training Culture in Malaya. For the record, from 1953 to 1963, he traveled throughout the country promoting the winsome “Healthy Living Lifestyle” to the youths of Malaya/Malaysia. He helped to organize the 1^st “Mr Malaya” contest way back in 1955. He was also instrumental in bringing the Federation of Malaya into the world map of Body-Building. As a tribute to this fine gentleman, it must be recorded that he was responsible for Clancy Ang’s (from Malacca) victory at the “Mr Universe” 1962 contest in London – the first Malayan Chinese Bodybuilder to have won the title of “Mr Universe” class 3, and Osman Ali (from Kedah) – “Mr Universe” 1962 (6^th place class 2) – the first Malay Body-builder to gain international fame in Body-Building!

Present day physical culture/health conscious enthusiasts throughout the country should not forget this man for he was the “Brain” behind the physical culture/health conscious movement in the country.

As far as I recall, he formed both the Nilai Bangsa Physical Culture Association in 1959 and the Malayan Amateur Weight-lifting Federation in 1955 – forerunner to the present Malaysian Body-Building Federation (MBBF).

From where or how this wonderful selfless hard-working man find such inexhaustible energy to carry out countless assignments simultaneously, can only come from one of his advices given to me (and which is still embedded in my mind to this day) and that is – “In- order to maintain efficiency one has to be mentally and physically fit. Nothing beats hard work; and regular exercising is the only answer”.

To me, this man, who has contributed so tirelessly to the well being of his fellow Malaysian health enthusiasts, should be remembered posthumous with a “Datukship” award. This fine Malaysian gentle-ironman is none other than the late Victor Kok Kee – the Doyan of Malaysian Body-Building.

Goodbye my dear friend Victor Kok Kee – may your soul rest in eternal peace in heaven.

The Heydays of Bodybuilding in Malaya / Malaysia from 1906 to 1970 (Series 1)

2010-09-13T11:28:00.000+08:00

Not much written datas were recorded of bodybuilding during its heydays eventhough much pictorals records were kept by individuals or sports associations.

In those years, known musclemen were the likes of Clancy Ang (Malacca), the Phua brothers; Lak Tee and Sunny (Johore), Othman Ali (Kedah), Paul Sta Maria (Negeri Sembilan) and the present Malaysian Bodybuilding Federation (MBBF) President, Datuk Wira Gan Boon Leong (Malacca).

From its infancy in 1906 until the present, the sports grew in leaps and bounds yet much of the recorded details were lost in memories except for the few documented records.

Bodybuilding contests were started as early 1946 but a more recent 1955 Mr. Malaya was recorded as the official start off date. The Mr. Malaya in 1955 was organised on 25th June and Robert Teo was the 1st winner of it. It went on to be organised until 1962 and in 1963 it's name was changed to Mr. Malaysia with the unification of Sabah, Sarawak and Singapore. Sunny Phua was the winner of the 1st Mr. Malaysia. The present Mr. Malaysia is the continuation from 1963.

With the emergence of Nilai Bangsa Physical Culture Association (NBPCA), Kuala Lumpur in 11th August 1959, contest such as Mr. Klang and Mr. Port Swttentam was organised in the same year. In 1960, NBPCA also came to assisted in organising other contests such as like the Mr. Selangor, Mr. Malaya and for the other states too. The much fame, Mr. Nilai Bangsa "Pride of the Nation" was organised and emerged as the forerunner for the selection of Malayans to represent the country to international meets as like the Mr. Asia 1960.

The founder of Nilai Bangsa Physical Culture Association (NBPCA) was Victor Kok Kee. Who in 1971 published "Suara Nilai Bangsa: NBPCA's 10th Anniversary Issue (1959-1969) - Bodybuilding in Malaya/Malaysia - 1953 to 1969". He was a man of vision and mission for Physical Fitness. The book also contain a "Foreword" from the then Prime Minister of Malaysia, Y.A.B. Tun Haji Abdul Razak bin Dato' Hussein.

During NBPCA, Mr. Inter-School contests was organised from 1962 to 1965 catering for students and Mr. Nilai Bangsa "Pride of the Nation" 1960 to 1963, title holder to represent Malaya to international meets ie Mr. Asia and / or NABBA Mr. Universe.

During this time too, the women was also contesting in their very own contest. The 1st to organised was by Selangor Amateur Bodybuilding Association (SABBA) in 1955, Miss Selangor (Open) to compliment the guys. The winner was Violet Ho (Singapore), 2nd Salmah Ahmad (Johore) and May Yap (Selangor). All the women contestants paid their own way to participate in their 1st ever contest in Kuala Lumpur.

The other 1st that the sports achieved were...Ariffin Hassan (Malayan-Selangor) Mr. Physique 1955 (tri-nation meet: Indonesia, Singapore and Malaya), Herman Goh (founder member of SABBA) Mr. Selangor 1953, Clancy Ang (Malacca) 1st - Mr. Nilai Bangsa "Pride of the Nation", 1st Malayan to win Mr. Asia 1960 (after the inauguration in 1959) and 1st Malayan to win Class III "NABBA Mr. Universe 1962".

Kenali Jawatankuasa Kelab Bina Badan RMSS, Kuala Lumpur

2010-09-09T13:09:00.006+08:00

R. Murugan Renganathan

Pengerusi

(Penaja)

Umur: 37 tahun
Status: Kahwin

Jawatan lain yang dipegang sekarang:

Persekutuan Bina Badan Kuala Lumpur

Bendahari Kehormat (2010-2011)
Ahli Jawatankuasa (2009-2010)
Jawatankuasa Keselamatan Kejohanan Bina Badan Kuala Lumpur (2009)

Kelayakan dalam sukan:

Pengadil Negeri sukan bina badan (2009)

Jawatan lain dalam kelab sukan:

Kelab Gim Rakyat Bukit Kiara

Bendahari (2010-2012)

Kelab Bina Badan Kepong

Bendahari (2008-2010)

Khidmat dalam persatuan lain:

Pegawai Turus Negeri (Tugas Khas), St. John Ambulans Malaysia, Selangor Darul Ehsan (2008-kini)
Timbalan Ketua Pemuda, MIC Bahagian Kepong
Ketua Pemuda, MIC Kepong Entrepreneurs Park
Setiausaha, Persatuan Penduduk Magna Pelangi Apartment, Kepong
Penolong Setiausaha, Sri Maha Kaliamman Aalayam, Kepong Baru
Ahli Jawatankuasa, PIBG SJK (T) Ladang Edinburg, Taman Bukit Maluri, Kepong, Kuala Lumpur
Pegawai Bahagian RMSS Sungai Buloh, St. John Ambulans Selangor, Kawasan Selangor Tengah Utara (2006-2008)
Penolong Pegawai Bahagian Rakyat Mesra Sri Saraswathy (RMSS) Sungai Buloh, St. John Ambulans Selangor, Kawasan Selangor Tengah Utara (1999-2006)

Kelayakan luaran:

Sijil Air Attendant (RMAF Medical Wing)
Sijil Perawatan Rumah St. John Ambulans Malaysia
Sijil Jurulatih (Pertolongan Cemas) St. John Ambulans Malaysia
Sijil Pertolongan Cemas Lanjutan St. John Ambulans Malaysia

Kursus yang pernah dihadiri:

IOC Olympic Solidarity Advance Sports Management Course (2010-Module 1 only)
Kejurulatihan Sukan Bina Badan Tahap 1, Persekutuan Bina Badan Malaysia (2010)

Selamat Hari Raya Aidilfitri

2010-09-08T10:55:00.000+08:00

Kepada semua peminat bina badan Kuala Lumpur

Diucapkan Selamat Menyambut Hari Raya Aidilfitri

Maaf Zahir dan Batin

dari saya dan sekeluarga

Shots of the Champion (Mr. Kuala Lumpur 2010)

2010-09-07T14:17:00.000+08:00

Mr. Kuala Lumpur 2010 - Champion of Champions

2010-09-07T14:02:00.001+08:00

The 2010 Mr. Kuala Lumpur is....

Champion of Champions aka Mr. Kuala Lumpur 2010: Iwan Setiawan Josef @ Herman

Mr. Kuala Lumpur 2010 - Best Poser: Azwan Razali

2010-09-07T13:47:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Heavyweight: ...and the Winner is...

2010-09-07T13:44:00.000+08:00

Male bonding

Siapakah yang lebih besar? Cheong atau Zawawi?

Winners' Victory Pose

Left: Asriki (3rd), Francis, Cheong (1st / category champion), Zawawi, Faizal (2nd)

Mr. Kuala Lumpur 2010 - Light Heavyweight: Finals - Pose down

2010-09-07T13:38:00.000+08:00

twist ke kiri...

twist ke kanan...

eh...eh...promosi ubat gigi 'Darlie' ke, Faizal?

Mr. Kuala Lumpur 2010 - Light Heavyweight: Finals - 7 Compulsory Poses

2010-09-07T13:34:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Heavyweight: Individual Poses: Cheong Leong Teong

2010-09-07T13:27:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Heavyweight: Individual Poses: Shamsul Kahar

2010-09-07T13:26:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Heavyweight: Individual Poses: Chong Kean Choong

2010-09-07T13:24:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Heavyweight: Individual Poses: Faizal

2010-09-07T13:22:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Heavyweight: Individual Poses: Mohd Asriki

2010-09-07T13:19:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Heavyweight: Group Line-up

2010-09-07T13:11:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Heavyweight: Introducing the Contestants

2010-09-07T13:10:00.001+08:00

It was now 5.15pm, and the last five (5) contestants for this category is being introduce to a small running crowd. Everyone from the supporters and to the judges who has been around since 9am are feeling tired but they are still in the knack of the battle to be determined and cheered upon. The last five contestants are...

Mohd Asriki Bin Hashim (62)

Faizal Bin Abdul Khalim (63)

Chong Kean Choong (65)

Shansul Kahar Bin Ishak (67)

Cheong Leong Teong (68)

Mr. Kuala Lumpur 2010 - Middleweight: ...and the Winner is...

2010-09-07T12:53:00.000+08:00

After the results has been tabulated and the final two (2) contestants stand side-by-side, who will it be?

Dinesh looks cool standing with Azwan who seems to be praying that he be the placed 1st in this category...

...but it was not to be. As he took 2nd place. Seen here, he's receiving his prize.

Dinesh Kumar, 1st Place / category Champion

Winners' Victory Pose

Left: Azman Zuri (3rd), G.Subra, Dinesh (1st), sponsor and Azwan (2nd)

Mr. Kuala Lumpur 2010 - Middle Weight: Finals - Pose-down

2010-09-07T12:35:00.000+08:00

Mr. Kuala Lumpur 2010 - Middle Weight: Finals - 7 Compulsory Poses

2010-09-07T12:25:00.000+08:00

Mr. Kuala Lumpur 2010 - Middle Weight: Finals - Individual Pose: Azwan

2010-09-07T12:10:00.003+08:00

Mr. Kuala Lumpur 2010 - Middle Weight: Finals - Individual Pose: Azman Zuri

2010-09-07T12:06:00.000+08:00

Mr. Kuala Lumpur 2010 - Middle Weight: Finals - Individual Pose: Dinesh Kumar

2010-09-07T12:03:00.000+08:00

Mr. Kuala Lumpur 2010 - Middle Weight: Finals - Individual Pose: Mohd Hazal

2010-09-07T11:59:00.000+08:00

Mr. Kuala Lumpur 2010 - Middle Weight: Finals - Individual Pose: Mohd Aliff

2010-09-07T11:56:00.000+08:00

Mr. Kuala Lumpur 2010 - Middle Weight: Finals - Group Line Up

2010-09-07T11:53:00.000+08:00

Mr. Kuala Lumpur 2010 - Middle Weight: Introducting the Contestants

2010-09-07T11:49:00.000+08:00

There was only 5 contestants to this category and they are...

Mohd Aliff Firdaus Bin Alias (56)

Mohd Hazal Bin Adl Hamid (57)

Dinesh Kumar a/l Sengodan (58)

Azman Zuri Bin Aziz (59)

Azwan Bin Razali (61)

Mr. Kuala Lumpur 2010 - Light Middle Weight: Finals - Results

2010-09-06T13:40:00.000+08:00

Now for the results...

Once again...its between the young and the old...and who will it be this time?

Jerry: Wow...you are a tall fellow...what have you been taking?

Indra (1st place / category champion)

Indra receiving his prizes from Jerry Chan (former KLBBF Hon Sec)

Winner's Victory Pose

Left: Khairulzaman (2nd Place), Vincent, Indra (1st Place), Jerry, Alex (3rd Place), Rahmat (5th / partial hidden)

Mr. Kuala Lumpur 2010 - Light Middle Weight: Finals - Pose-down

2010-09-06T13:26:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Middle Weight: Finals - Comparison call out

2010-09-06T13:19:00.000+08:00

Left: Indra (50), Alex Sim (51) and Khairulzaman (53)

Mr. Kuala Lumpur 2010 - Light Middle Weight: Finals - 7 Compulsory Poses

2010-09-06T13:09:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Middle Weight: Finals - Individual Pose: Raziz Azmi

2010-09-06T12:54:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Middle Weight: Finals - Individual Pose: Rahmat Md Delan

2010-09-06T12:51:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Middle Weight: Finals - Individual Pose: Khairulzaman Abdul Aziz

2010-09-06T12:49:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Middle Weight: Finals - Individual Pose: Edmond Lew

2010-09-06T12:45:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Middle Weight: Finals - Individual Pose: Alex Sim

2010-09-06T12:41:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Middle Weight: Finals - Individual Pose: Indra Muhamad Zukri

2010-09-06T12:40:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Middle Weight: Finals - Group Line Up

2010-09-06T12:34:00.000+08:00

Mr. Kuala Lumpur 2010 - Light Middle Weight: Introducing the Contestants

2010-09-06T12:18:00.000+08:00

We are now 2/3 of Mr. Kuala Lumpur 2010. As with most of the categories, Light Middle Weight has just 6 contestants and all qualified for the finals. Before we show their individual posing routine, lets us get to know them. They are...

Indra Muhamad Zukri

Sim Beng Leong (Alex)

Edmond Lew Sern Ying

Khairulzaman Abdul Aziz

Rahmat Md Delan

Raziz Azmi

Mr. Kuala Lumpur 2010 - Welterweight: ...and the Winner is...

2010-09-03T16:13:00.000+08:00

The results are in...and to present the prizes to the winners is Francis Yong, KLBBF Chairman cum Mr. KL 2010 Judges' Chairman.

Waiting for their name and placings...

Tan Kiat Keong, 3rd place winner

Who will it be? The young or the Old?

Sorry adek, looks like the Old still rule the day...

Khairul Aizal, 1st place winner / category champion

Winner's Victory Pose

Left: Muhammad Kahar (2nd Place), G.Subra, Khairul Aizal (Champion), Francis Yong and Tan Kiat Keong (3rd Place)

Mr. Kuala Lumpur 2010 - Welterweight: Finals - 7 Compulsory poses

2010-09-03T15:50:00.000+08:00

While the results are being tabulated, the boys had a field day by trying to outdo themselves with their pose downs...

mari menari...