daily calorie requirement (DCR)...

just calculate my DCR by using this formula...... (getting from http://cekodok.com/calorie-school.php)

Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years)

Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in years)

DCR= BMR x activeness.......

• Sedentary = BMR x 1.2 (little or no exercise, desk job)
• Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
• Moderately active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
• Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
• Extra active = BMR x 1.9 (hard daily exercise/sports & physical job or 2xday training)

1. im a men, so use the men calculation formula....
2. my current weight is = 95kg.... (p/s: most of people does not believe with my weight)
3. my current height is = 183cm....
4. my current age is = 22 years old.... (still young..=D)
5. im moderately active since i going to gym 3 times a week n play basketball 2 times a week.....

so, calculating.............

my BMR=66+(13.7x95)+(5x183)-(6.8x22)

=2132.9

my DCR= 2132.9 x 1.55

=3305.995 calories/day

p/s-cant imagine that this amount of calories is needed for my body to work......

SNIPERS win!!

back from 3rd game of National Basketball Community League(NCBL)....

SNIPERS against ARIONS @ Batu 11, Balakong, Cheras....

2nd time playing with the team.... kinda upset a bit bcoz cant go all out for the game....

still worried bout my left knee..... but yet, my left knee snap a few second after entering the court due to get the ball.... lucky me that my knee does not hurt like last week game during versus SLASHER.... bcoz of the snapping sound, my play kinda slow down n do many mistake.... such as fumble, run very2 slow for offence and defense... n also its drag my stamina quickly so that i feel exhausted faster that i imagine.... but kinda upset with my performance.... its true wat my team8 say bout me that i dont go 4 training.... so that the bad part of me.. haha.. but i very happy that my team won the game by beating ARIONS 83-58 with our new jersey... really proud with my team performance..... but totally disappointed with my performance.... need to work hard for the next game which is in 2 weeks time....... gud job SNIPERS BASKETBALL TEAMS!!

3rd language....

during my degree study, im taking Japanese language as my 3rd language.....

but due to the lack or none practice, i cant speak or remember any of the Japanese language that i had learn.....

but now, im starting to learn back by my self to improving my 3rd language.......

so if anyone of u out there can help me to improve my Japanese, please help me.....

im really appreciate it...