Few sources for getting supplements

If you want to start your gym journey but still looking for a store/outlet to get your supplements, I have few places for you to go.

Ego Nutritions

They are my usual place to shop for supplements, price is very reasonable and consider as one of the lowest around klang valley. You can either go to their outlets or you can order online.

EGONUTRITIONS @ Aman Suria DamansaraG-36 Aman Suria Damansara, PJU 1/45. 47301 Petaling Jaya.Monday-Saturday: 11.00am - 7.00pmSunday & Public Holidays: CLOSED
Telephone No.#03-7804 8970

Fax No.#03-7804 0970

EGONUTRITIONS @ the Curve, Mutiara DamansaraLot 202, 2nd Floor, No. 6 Jalan PJU 7/3,Mutiara Damansara. 47810 Petaling JayaMonday - Sunday: 10.00am-10.00pm
Telephone No.#03-7725 8970

Fax No.#03-7725 9970

Supplement88.com

I just found this out from my colleagye Ramesh, the price is 10% lower than Ego.

Unfortunately it doesn't have any outlets for you to shop. By selecting the products through the web site, you'll need to select the payment method (COD in Asia Jaya LRT or Bank in for free delivery).

GNC retail store

This will be your last choice if you really need to get supplements urgently, they have many outlets around west Malaysia in major shopping mall. Their price is sky high but good news is they will have buy 1 get 1 free promotion from time to time. When you buy your supplements during promotion period then the price is quite ok. Even it is for members only but sometimes the shop staffs can purchase for you.

Hope all the above can help you to kick start your gym life :)

Breaking News - Malaysian Discovered Health Care Product to Cure Heart Disease!

This is NOT a joke. I want to share it to all of you after I found out my colleague's father passed away due to heart attack. If he know this maybe I could have save his's father life. No matter how I will publish this to Malaysia community, and please help me to spread this out.

In 90s, A Malaysian called Wang Yake Khuan, has discoverd an amazing product to cure heart problem. Please see it carefully "CURE" is the word right here.

Without having a long story I try to explain heart problem to all of you. When you are getting old, due to the food you take and your arteries are hardening, it is high possibility that your arteries will have blockage. The blockage limits the bloodflow into your heart then you will suffer from heart pain - this is cononary artery disease (CAD).

OK, what the western medicine can do - do nothing, they just can slow down the process and normally doctor will advise you to undergo surgery - either percutaneous transluminal coronary angioplasty (PTCA) or coronary artery bypass grafting (CABG). PTCA will cause you few thousand easily and CABG will cause a bomb to you.

So What is this amazing product? It is actually a traditional medicine which is a combinations of few types of herbs. In 2006, Mr Wang registered the patent and it is approved by Minister of Health Malaysia: MAL 05072154TC.

Still don't believe? Mr Wang has tons of patients records to prove it, and this news actually published in our local newspaper - Mingguan Kesihatan issue 262 Headline as well.

English Translation:

If you know anyone who suffering from heart disease (CAD), let them know about this medicine. Instead of going operation why don't give it a try? Please let me know if you are interested so I can arrange for the medicine. Don't worry, the price for this medicine is dirt cheap until you don't believe it if you compare with the cost of operation.

Finally, how I get to know Mr. Wang? Well, he is my beloved Father, think he is going to receive Nobel award :)

My secret weapons

Just like you I will feel tired and exhausted after a workout session. Thanks to my mum who brought me my 2 secret weapons - Honey and Enzyme!


Honey, a good supplement that can provide me a various of vitamins and micro nutrients such as niacin, riboflavin, pantothenic acid, calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc where I don't think I can have them all by eating daily foods. Furthermore honey contains a variety of flavonoids and phenolic acids which act as antioxidants, scavenging and eliminating free radicals. Generally, darker honeys have higher antioxidant content than lighter honeys. This bottle of honey is not the ordinary honey that you can get it outside, it is wild honey :)

http://www.honey.com/consumers/honeyhealth/nutritionfacts.asp



Enzyme - this popular healthy drink is quit hot in Malaysia and all over the world today, it is a real good stuff which is very important to bodybuilder that always eat a lot of meats. We need enzyme to digest our food and absorbs all its nutrition, furthermore it will also help to purify your bloodstream and it contains antioxidants to protect your cells. More important is, you can D.I.Y! The taste can be different depends on what fruits you are using, this bottle is a grape enzyme and it tastes great just like red wine! Google yourself for enzyme DIY.

Dietary meal or supplement?

It is very common people asked this question - What should I take in order to gain weight / build muscles? Can I go for weight gainer or just taking natural food? Time is the main factor that differ us. If you are really free and you are staying with your family, then it will be much more easier to prepare food at home but for some of us like me where I stay alone and really don't think want to prepare any food by looking at the kitchen. So I take supplement because it is real easy to supply my daily needs of protein which is around 130g. If I don't take protein shake, how I am going to consume that much of protein in a day? Some people says it is not good to take something artificial, really? Whey protein is an extract from milk and they are considered as natural just like you drink all those milk powder when you are a baby. So don't be afraid of supplements, most of them are good and of course I still emphasize on taking meat when I can - get tuna can, roasted chicken breasts which is already ready made during my shopping time. Sometimes for dinner I'll go for mix rice where I will probably get extra chicken or pork ribs into my meal. The conclusion: If you are free, try to prepare your meal but if you can't afford to do that then try to get some ready made foods, while taking protein shake during your pre/post workout meal. This is my way.

My choice of food

Usually they will in my cart when I am looking for food in supermart. They can be my lunch or dinner as well depending on my shift timing. Sometimes, I am really busy to go out for lunch/dinner when I am working so they are all my good friends :)


Wholegrain Fiber Meal breads - RM3

Calories are only 126kcal for 2 pieces, I will grab them during my meal time.
You can add tomato slices, salad and tuna into it then it will turn to a delicious meal.

Carbs - 20.8g
Protein - 6.2g
Fat - 1.5g


LowFat Milk - RM 4
Another good friend of mine because I always drink it with cereals or mix with whey protein.
It serves as a starter for my day after 500ml of plain water.

Per 250ml:
Calories - 119kcal
Carbs - 12.8g
Protein - 8.5g
Fat - 3.8g


Cereals - RM 18
Dude I really love this brand because they provide varieties of cereals for you to select. I bought the berries and cherries cereals this time. This normally will be my second meal after my protein shake. Cereals provide good carbs, rich in fiber which is really healthy food, and it is really delicious!

Tips: If you still feeling hungry after taking cereals, try to drink 500ml of water so the fibers will absorb the water and make you feel full :)

Per 100g:
Calories - 321kcal
Carbs - 68.8g
Protein - 6.5g
Fat - 2.2g
Fiber - 6.3g


Oatmeal - RM 10
Tiring for the cereal, you always can have altenative - oatmeal which is another good source of carbs to provide enough energy throughout the day.

Per 100g
Carbs - 78g
Calories - 387kcal
Protein - 11g
Fat - 4.67g


Banana - RM 3
Lastly this is my energy provider before I go gym - bananas, another good source of carbs and low in fat. More important is the fiber and potassium which is important element for our body.

Who says that you cannot eat more if you want to lose weight?
They helped me lost 3kgs in 6 weeks!

Searching for healthy food around the town

After I woke up for another tiring night shift, I decided to take my ride and go shopping :) Once I reached The Summit, USJ I was walking for few hours in search for any good food around the shopping mall - and I found it - it is hiding at the corner lot which very seldom people will pass by.
It is Subway! By looking at the foods they selling I knew I found a good place to take my lunch. They are selling fresh sandwich and vege and you can create your own meal! Really not bad and somemore they offering special discount meal for everyday and it is only RM 7.50. I ate one and packed another one for my dinner. Delicious and yet healthy - this is the food for Malaysian!

Simple Carbs - Good and Bad

Have you ever came across with sleepiness after you have taken your meal? Don't worry I think all of us are facing this each and every time after our meal. Do you know the reason and why it is related to body building/body fitness? Each time after your meal, your blood sugar level will increase and that's the moment your pankreas shoot in a hormone called insulin into your blood so it will help to grab the sugar and store it in liver as glucagon. Here is the trick, if you eat wrongly and too much sugar in your bloodstream then they will be converted to fat! Carbs play a major role here because they are the main food that giving sugar to you. So.. if you still didn't get what I mean: Eating carbs will make you fat if you don't exercise! Especially to Asians who taking rice as the main food, white rice has been classified as 1 of the simple carbs to make you fat. However, it is also a main source of food to provide energy to you if you eat it in a correct time :) So here is the trick:

1. Do not eat them before you sleep:

- Rice

- White Bread

- Rice Noodle

2. Eat them 2 hours before you go gym!

3. Eat them in the middle of your day.

Normally I will take rice during my lunch, so it can be used in few hours time as my energy source, it is very important because if you no eating enough it will be really hard for you to complete your training program. Moreover your body will start burning your hard earned muscles as an energy supply! This process is called Catabolism - you defintely don't want this to happen.

We will take about catabolism in next issue :)