Food Calories (Very High to Low)

Makanan Rutin (Restaurant Menu)

Sangat tinggi / Very high (> 600 kcal)
Nasi goreng (dengan telur, ayam dan sayur) /
Fried rice (with egg, chicken and vegetable)

Tinggi/High (401 -600 kcal)
Mi bandung/Bandung noodles
Kueh tiau bandung/Kueh tiau bandung
Mi kari/Curry mee
Nasi dagang/Nasi dagang
Mi hoon bandung/Mee hoon bandung
Nasi briyani, nasi sahaja/Nasi briyani, rice only
Nasi minyak/Oily rice

Sederhana / Medium (101 - 400 kcal)
Nasi lemak/Nasi lemak
Mi sup/Mee soup
Roti telur/Roti telur
Kueh tiau goreng/Fried kueh tiau
Roti canai/Roti canal
Capati/Capati
Mi hoon goreng/Fried mee hoon
Mi goreng/Fried mee
Nasi ayam/Chicken rice
Rawadosai/Rawadosai
Putu bambu/Putu bambu
Dosai/Dosai

Rendah / Low (0- 100 kcal)
Idlii/ldlii
Putu mayam/Putu mayam


OTHER TRADITIONAL KUIH

Sangat Tinggi / Very High (>300 kcal)
Mysore pak/Mysore pak
Laddu/Laddu
Papadam/Papadam

Tinggi / High (151 - 300 kcal)
Bingka ubi kayu/Bingka ubi kayu
Vadai, kacang dal kuning/Vadai, yellow lentil
Lepat pisang/Lepat pisang Cokodok pisang/Cokodok pisang
Kuih kasturi/Kuih kasturi
Kuih talam ubi kayu/Kuih talam ubi kayu

Sederhana / Medium (51 - 150 kcal)
Kuih sagu/Kuih sagu
Pisang goreng/Pisang goreng Kuih kastard jagung/Kuih kastard jagung
Popia/Popia
Puding jagung/Puding jagung
Kuih kacang/Kuih kacang
Putu kacang/Putu kacang
Cucur badak/Cucur badak
Emping/Emping

Rendah / Low (0-50 kcal)
Kerepek ubi kayu/Kerepek ubi kayu Kuih telur labah/Kuih telur labah
Kuih bangkit sagu/Kuih bangkit sagu Kuih bangkit/Kuih bangkit


TRADITIONAL KUIH (RICE & RICE-FLOUR BASED)

Sangat Tinggi / Very high (>300 kcal)
Lor-mai-fan (pulut dengan kacang)
Lor-mai-fan (glutinous rice with peanuts)

Tinggi / High (151-300 kcal)
Tepung bungkus/Tepung bungkus
Bidaran/Bidaran
Kuih bom/Kuih bom
Kuih sri muka/Kuih sri muka
Bingka tepung beras/Bingka tepung beras
Pulut panggang/Pulut panggang
Kuih koci pulut putih/Kuih koci with white glutinous rice
Kuih kasui/Kuih kasui
Kuih koci pulut hitam/Kuih koci with black glutinous rice

Sederhana / Medium (51 - 150 kcal)
Tapai pulut/Tapai pulut
Kuih lapis/Kuih lapis
Kuih lompang/Kuih lompang
Rempeyek/Rempeyek
Kuih bakul/Kuih bakul
Dodol/Dodol
Wajik/Wajik

Rendah / Low (0 - 50 kcal)
Kuih karas/Kuih karas
Kuih buah Melaka/Kuih buah Melaka
Kuih buah rotan/Kuih buah rotan


TRADITIONAL KUIH (WHEAT FLOUR BASED)

Tinggi / High (151 - 300 kcal)
Yau-car-kue/Yau-car-kue
Kuih apam balik/Kuih apam balik
Donut
Ham-chi-peng/Ham-chi-peng
Kuih pau kacang merah/Red bean dumpling
Kuih pau ayaml Chicken dumpling
KesarilKesarl
Kuih apam gula hanguslKuih apam gula hangus

Sederhana / Medium (51 - 150 kcal)
Halwa/Halwa
Cucur udang/Cucur udang
Kuih ketayap/Kuih ketayap
Karipap/Curry puff
Kuih keria/Kuih keria
Kuih lidah kucing/Kuih lidah kucing
Kuih apam/Kuih apam

Rendah / Low(0 - 50 kcal)
Karipap mini/Mini curry puff
Baulu cermai/Baulu cermai
Kuih tat nenas/Pineapple tart
Kuih bawang/Kuih bawang
Kuih kapit/Kuih kapit

Log of Food Calories

Makanan Rutin (Restaurant Menu)

Nasi putih (satu cawan) = 220 kalori
Nasi lemak bersambal (sepinggan) = 400 kalori
Nasi goreng bertelur (sepinggan) = 635 kalori
Nasi briyani berayam (sepinggan) = 880 kalori
Nasi minyak kosong (sepinggan) = 445 kalori
Nasi ayam kosong (sepinggan) = 300 kalori
Mee goreng kosong (sepinggan) = 660 kalori
Mee sup (semangkuk) = 380 kalori
Mee hoon goreng (sepinggan) = 550 kalori
Roti putih (2 keping) = 156 kalori
Roti canai kosong tanpa kuah (sekeping) = 200 kalori
Capati tanpa kuah (sekeping) = 180 kalori
Pau ayam (sebiji) = 203 kalori
Emping jagung kosong (secawan) =160 kalori

Laksa Kari - 1 bowl - 589 kalori
Nasi Lemak - 1 complete - 644 kalori
Mee Goreng Mamak - 1 plate - 660 kalori
Lor Mee - 1 bowl - 383 kalori
Mee Rebus - 1 plate - 556 kalori
Mee/Bihun Goreng - 1 plate - 510 kalori
Kuey Goreng Kerang - 1 plate - 743 kalori
Mee Wantan - 1 plate - 409 kalori
Laksa Penang - 1 bowl - 436 kalori
Mee sup - 1 bowl - 381 kalori
Lor Mai Fun - 1 plate - 422 kalori
Nasi Briyani Kambing - 1 plate - 587 kalori
Nasi Minyak + Rendang Daging - 1 plate - 664 kalori
Nasi Campur + 3 dish - 1 plate - 620 kalori
Century Egg Porridge - 1 bowl - 423 kalori
Nasi Ayam - 1 plate - 600 kalori
Nasi Goreng Biasa - 1 plate - 637 kalori
Nasi Claypot - 1 bowl - 898 kalori
Bah Kut Teh - 1 bowl - 348 kalori
Cheese burger with extra beef - 1 whole - 438 kalori

Sandwich chicken salad - 1 whole - 481 kalori

Pasembur - 1 plate - 752 kalori

Murtabak/mutton - 1 piece - 722 kalori
Roti Telur & Dhal - 1 piece & 1/2 cup - 414 kalori

Makanan Segera
Peha ayam goreng (satu) = 130 kalori
Nugget ayam (satu) = 60 kalori
Kentang lecek (satu tub kecil) = 90 kalori
Sayur kobis hancur (satu tub) = 75 kalori
Burger keju (satu) = 425 kalori
Kentang goreng (satu kantung kecil) = 405 kalori

Sate ayam (secucuk) = 35 kalori
Pizza berkeju (sepotong) = 240 kalori

french fries - 1 small cup (90g)  290 Kcal
hot dog  - 1 whole (82g) 225 Kcal
mashed potatoes  -1 cup regular (94g)  87Kcal
Big Mac - 1    570Kcal

Buah-buahan 
Tembikai (sepotong) = 20 kalori
Betik (sepotong) = 45 kalori
Pisang emas (2 biji) = 76 kalori
Durian (5 ulas) = 64 kalori
Limau (sebiji) = 42 kalori
Jambu batu (sebiji) = 110 kalori
Nenas (sepotong) = 59 kalori
Epal (sebiji medium) = 95 kalori
Ciku (sebiji) = 44 kalori
Mangga (sebiji) = 103 kalori

Rojak Buah - 1 plate - 443 kalori


Minuman 
minuman berkabonat 1 tin 285g - 120 kal
minuman kotak 250g - 105 kal
susu tepung penuh krim 1 sudu makan - 33 kal
susu tepungtanpa lemak 1 sudu makan - 25 kal
aiskrim 2 skop- 390 kal
susu pekat manis 1 sudu makan - 71 kal
yogurt rendah lemak 1 cawan - 90 kal

Teh tarik - 1 glass - 83 calorie (if you take 4 cups a day, it will equal to 1 1/2 bowl rice)


Kuih Muih

Kasui berkelapa parut (sekeping) = 160 kalori
Kuih lapis (sekeping) = 130 kalori
Bingka ubi (sekeping) = 220 kalori
Cekodok Pisang (sebiji sederhana) = 180 kalori
Popia goreng (satu) = 130 kalori
Popia basah (satu) = 95 kalori
Pisang goreng (sekeping) = 170 kalori
Kek biasa tanpa krim (sepotong) = 87 kalori
Karipap (sebiji) = 130 kalori
Sandwich sardin (sekeping) = 70 kalori
Bubur kacang (semangkuk) = 100 kalori

Lauk Pauk
Ikan kembong kari berkuah (seekor) = 85 kalori
Ikan tenggiri goreng bercili (sepotong) = 142 kalori
Ikan kembong goreng (seekor) = 140 kalori
Ikan senangin masam manis berkuah (sepotong) = 210 kalori
Daging lembu kari berkuah (2 kotak mancis) = 130 kalori
Ayam kari berkuah (sepotong) = 250 kalori
Ayam goreng (sepotong) = 255 kalori
Ayam tandoori (sepotong) = 220 kalori
Sambal udang (setengah cawan) = 70 kalori
Sambal sotong (setengah cawan) = 55 kalori
Telor goreng (sebiji) = 110 kalori
Taukua goreng (sekeping) = 110 kalori
Kacang panggang dalam tin (2 sudu makan) = 40 kalori
Sotong goreng tepung - 1 small plate - 630 kalori
Sup Krim - 1 rice bowl - 375 kalori
Fried fish cake with bun - 1 whole - 433 kalori

Cake / Pastry / Dessert

Cheese Cake - 1 slice - 400 kalori

Apple Pie - 1 piece - 260 kalori

Sundae chocolate - 1 cup - 380 kalori

KALORI MAKANAN DI MUSIM PERAYAAN
Rendang Daging (4 ketul hidangan) = 355 kalori
Ketupat Daun Palas ( 1 ketul) = 216 kalori
Serunding Daging (100 gram) = 210 kalori
Seunding ayam (100 gram) = 200 kalori
Laksa Utara (1 mangkuk) = 551 kalori
Lemang (6 potong kecil) = 206 kalori
Nasi impit (6 ketul) bersama kuah kacang = 400 kalori
Lontong (1 mangkuk berisi 6 ketul nasi himpit potongan kiub + 2 senduk kuah) = 450 kalori
Sate (1 cucuk bersama 2 sudu besar kuah kacang) = 139 kalori

--------------------
Lain-lain info:-

1tbsp minyak apa jenis pun 120 kalories
1tbsp butter 100 calories 
1tbsp santan low fat 9- 15 calories
1tbsp santan biasa 30-50 calories

1/2 cup sayur  20-30 calories
1/2 cup nasi, pasta, mi, bihun, cereal 100 calories

100g seafood - 100 calories
100g fish - 120-150
100g chicken 130-150
100g red meat 150

Edited based on here

Asics Penang Bridge International Marathon 2016

Date: 27 Nov 2016

Distance: 42.195 km

Goal: To finish sub 6:00

Some introduction

My previous full marathon, also the one that I lost my virginity to was Standard Chartered KL marathon. It was a very well organised and I'm happy to be part of it. Kudos to the organiser. I finished it with gun time 06:26:36.38 (net time: 06:24:35.74). I figured I can finish APBIM with sub 6 since it is kinda flat compared to SCKLM. 

The night before ...

I was staying at a friend's place in USM, which is more than 4km away from the start line (at Queensbay mall). I would prefer to walk to the start line, as part of my warm-up and also to avoid any bad traffic during that rush hour. So I checked in myself to the nearby hotel/hostel. Because of some mishaps with other friends and delayed booking, the nearest that still available was Island hostel. The hostel is about 2.5km from Queensbay, not the distance that I expected and the only bed left was in the mixed dormitory. I thought to myself, what the hell, I just plan to nap from 6pm to 11:30pm. 

Rumah Roso in Yogyakarta

We were in Jogja for a really short duration (2 nights) coz our sole purpose was Borobodur. We arrived in Jogja pretty late too, about 5pm. We will only need the basic, such as:

1. Bed
2. Shower (unattached bathroom is ok)
3. Good location

Although we would be happy to settle for the basic, but Rumah Roso offers much more. It is a steal.

Properties:
Rumah Roso Homestay
Jalan Langenarjan Kidul No. 5B - Panembahan Kraton
Mantrijeron, 55131 Yogyakarta, Indonesia
Phone: +62811293034
GPS coordinates: S 007° 48.821, E 110° 21.794

Indonesia Trip Summary

With MYR getting lower each day, I thought travelling to Indonesia would be the best idea 😅. At the time of writing, the exchange rate for MYR10 = Rp30,769.

Travel itinerary

Day 1 - Arrival in Adisucipto International Airport, Yogyakarta and check in Rumah Roso
Day 2 - Borobodur
Day 3 - Sultan Palace and Taman Sari. Take night train to Bandung.
Day 4 - Check in Elenor's Home
Day 5 - Hang out with friends
Day 6 - Tangkuban Parahu and Sari Ater Hot Spring
Day 7 - Take bus (CityTrans) to Jakarta. Check in Tomang Residence
Day 8 - Ancol
Day 9 - Depart from Soekarno-Hatta International Airport - T2, Jakarta

Training for TMBT 2016 30K Race

I occasionally jungle trekking and hiking since I was kid. So I think I'm pretty good with forest and nature and I LOVE hanging bridge. I don't run a fast marathon but I know my body can take the beating for 6 hours and more =) Thus, I figured for the TMBT 30K with 10 hour cut off time should be doable. 

People keep telling us TMBT (The Most Beautiful Thing) is very extreme and hard. Harder than BUTM (Borneo Ultra Trail Marathon). But then I've got nothing to compare to am I 😁 ?

So, this is what I did. After finished SCKLM (7th August - Standard Chartered KL Marathon) in August, rested for 2 weeks, easy jog for another 2 weeks (completing 100 km/month challenge), then ran KKCIM half marathon (4th Sept - Kota Kinabalu City International Marathon). I don't think introducing a new routine to my training is a good idea when I still have few road running races line up. 

We used 1 month and a half for hiking and trail running. I wish I could have more training but my schedule not permitted. We tried out several hills for trail running but most hills are too steep like Bukit Perahu. Bukit Padang is a good choice too but not too fond of that area.

TMBT 2016 - 30K Race

Date: 29 Oct 2016

Horizontal: 30km

Vertical: Elevation gain 2000m; elevation loss 1185m

Goal: To finish within the 10 hour cut off time

Spoiler alert: TMBT was the brutal and extreme day I've had. Although I didn't finish within the cut off time but I'm so proud of myself I FINISHED! If there's anything brutal than this, then I think it would be the TMBT 50K and 100K race LOL ~

Some introduction

TMBT (The Most Beautiful Thing) referring to the experience on a race course that not only takes your breath away in the land below the wind, Sabah, but leaves you with an experience to remember a lifetime. That's certainly true. TMBT distances this year were 12, 30, 50 and 100 KM. Some would think trail races are more difficult than road races because you are not in a controlled environment. The terrain is uneven, you might run into trees, fall into river, chased by dogs/cows, stung by bees ... the list could go on. But I would beg to differ, I don't think I would ever able to run a road ultra marathon. That would be a mind numbing torture experience for me. Of coz everyone is different. Most trail runners will tell you TMBT is the hardest trail race ever in this region, some international trail runners even flew to Sabah coz it is the hardest. I wouldn't know coz I have nothing to compare to. So is it wise to register myself for the hardest trail race? I don't know, you never know how far you can push your limit. I thought if I can do a full road running marathon, then maybe I can just dial down the trail race to 30K?