KL to IPOH

I forgot to mention yesterday about prices being slightly higher in KL. I bought a pair of  Nike LunarGlide 4's in Hong Kong and paid $115CAD. Out of curiosity I checked out the price at the Syria centre in KL and they were $140CAD tax included. (about what they are in Canada) Both places were official NIKE stores. I don't know whether other brand goods have a similar price differential or not but it surprised me.

This morning after a one hour run in Lake Gardens, Seeing as it is Sunday there were lots of people out. I am on the electric commuter train headed to Ipoh. It's only a two and one half hour ride. I will have to return to KL on the 13th for my bridge.

When I arrived at the train station I started walking, thinking I would come to a restaurant with wi fi so I could load up a map to get my bearings. Well I found no such place and practically all shops were closed because of it being Sunday. I followed my nose figuring I was headed to the centre of the city. Eventually I asked several different people if they knew where the Hotel Shanghai was or alternatively if they knew where the street upon which the hotel was located. One woman said to cross the bridge and  it is quite a ways. So I crossed the bridge and kept walking and asking but no one knew the hotel or the street.

Finally there were three gas stations – they didn't know nor did an attendant at a hotel nearby. Finally I saw a cab and flagged it down. Explained with my piece of paper where I wanted to go. He didn't know where it was. He called the hotel # and no answer. He said get in and I will take you to the taxi stand - “no money” he says; so we get to the taxi stand and the lead taxi driver doesn't know; but a wizened old driver does know. He takes me, all the time telling me how much he' likes to fuck women', and it turns out I had been literally right around the proverbial corner from the hotel when I was at the gas stations!

Ipoh is the fourth largest city in Malaysia at some 700,000 pop . It is quite a contrast to KL. Of course I am mostly in 'old town', where today (Monday) I wondered around finding most spots of interest. First a McDonalds for coffee and WiFi so I could make reservations for my return to KL on the 13th. It is, I think, the only Micky D's in the old town and it is correspondingly an old style McDonalds. and the only place close by with WiFi that I have found. 

I was expecting to find lots of colonial buildings – there are a few but not so well maintained and I wouldn't call it a 'colonial town' as one might find in say Mexico.

Tuesday and here I am back at Micky D's, in out of the rain, having coffee and because there is nothing else to do, studying the nutritional information on the 'place mat' simply because it's McDonald's “commitment in promoting Balanced Lifestyles”

So based on recommended nutrient intake by Malaysia and WHO here are daily allowances for adults 19 to 65. Anyone over 65 presumably can eat whatever.

Calories 2130

Carbs 293 gms

Protein 57 gms

Fat 59 gms

Salt <6000mg [!!]

Sugar <320 gms [!!] So you can get all your daily carb allowance from sugar; in fact you are allowed more sugar than total carbs.

So I have prepared a McDonalds plan for getting your nutrition in just two meals a day:

                                  Cal         Carbs          Protein             Fat      Salt                Sugar

Recommended Daily 2130      293gm           57gm            59gm   <6000mg       <320gm

Big Breakfast              522      42.8               25.4              26.8       2700               ?

2nd Meal

Spicy Chicken Delux    615      46.7              17.2              27.7        2900              ?

Side Lg Fries                413      55.0                5.8              18.8        1300             ?

Dessert: Choc

Cornetto McFlurry       457       77.8                7.9              13.0          ?                 51.8

                                  1485      179.5             30.9             59.5         4200            51.8

Total two meals          2007      222.3             56.3             86.3         6900            51.8

oops a little shy on carbs and sugar so I recommend coffee with a few packs of sugar or a couple of cokes to balance- and don't worry about being a little over on the fat and the salt

I will upload pics on another post.