KaTa-KaTa MuTiArA...

Rahsia untuk berjaya ialah menghormati orang lain. Ikhlaslah menjadi diri sendiri agar hidup penuh dengan ketenangan dan keamanan. Kecemerlangan sebenar adalah apabila kamu dihentam sehingga kamu bertekuk lutut, tetapi mampu berdiri kembali. Di sebalik keindahan rumah tersegam,di sebalik senyum dan tawa, seseorang insan itu mungkin dilanda kepahitan dan kekecewaan yang tidak diketahui orang lain...

Ahad, 5 September 2010

MusCle BuIlDiNg AnD MoSt EfFeCtIvE WeIgHtLiFtInG rOuTiNeS,eXeRcIsE aNd DiEt...

Muscle building is not easy. If it was, everyone you know would be 250lbs of pure muscle. Muscle building takes time and effort, and if you aren't willing to dedicate your time and put in extreme amounts of effort, then you are wasting your time. However, if you fully understand the amount of dedication that is needed, then read on and lets get down to business. Muscle building requires 3 steps. Step 1 and the most important step is the weightlifting, which must be done correctly. This includes your workout routines and programs, as well as the actual exercises that you do. Your workout routine must allow your entire body to get the best workout it can (so that you are not overtraining), and you must do the most effective muscle building exercises. There are tons of different exercises and machines for each muscle group, but there are just 4 that have the greatest effect. These 4 exercises are your "compound" movements. Let me explain. The most effective muscle building exercises are compound movements. Compound movements are exercises that require your body to use more than one muscle. For example, bicep curls will only require your body to use your biceps. This is known as an isolation exercise. An exercise like the bench press, which mainly requires the use of your chest, but secondarily requires your triceps and shoulders is a compound movement. Including the bench press, there are 4 weightlifting exercises that MUST be included in your workout routines. The 4 biggest, most effective, muscle building exercises are Squats, Deadlifts, the Bench Press and the Military Press. All 4 are compound movements and all 4 are are extremely important to your workout. The main exercise of your chest workout should be the bench press, the main exercise of your leg workout should be squats, the main exercise of your back workout should be deadlifts and the main exercise of your shoulder workout should be the military press. Exercises like dumbbell flyes which works the chest, leg extensions which works the legs, lat pulldowns which works the back and lateral raises which works the shoulders are all fine exercises and I do every one of them, however, the "big 4" exercises are the ones that will allow you to gain the most muscle, size and strength. (For more info, go here: workout routines and programs and weight training program. Muscle building step number 2 is your diet. Diets are just as important as the actual weightlifting, because if you aren't eating to grow, then you will NOT grow. You have to eat big, to lift big, to get big. Say that over and over again to yourself until you fully understand it. Some of the diet basics are eating at least 1 gram of protein per pound of bodyweight EVERY DAY whether you worked out that day or not. Protein is the building block of muscle. If you can't get at least 1 gram of protein per pound every day from real food, then use a whey protein supplement like powder and bars. Most people use them, and so do I. Click here for more info on protein supplements. Eating very little (if any) saturated fat is important as well. You want to get big, but you don't want to get fat. Also stay away from the rest of the junk food like cookies, candy, cake, anything high in sugar, soda, fast food, fried food, etc. and make sure you are eating enough calories! You have to eat big to get big, remember? Muscle building step number 3 is "everything else." This includes overtraining and giving your body enough time to rest and recover from your workouts. Make sure you are not overtraining! Overtraining can be just as bad as not training at all. This step also includes motivation and dedication. If you aren't consistent, then you are wasting your time. You must stay dedicated and stay motivated. The results won't come easy, and they won't come very fast either, so stay dedicated, and stay consistent, and do all 3 steps correctly, and the muscle building results WILL come!

***NEW*** After years of people requesting it, I have finally sat down and put together a complete guide to building muscle. All of the specifics... all of the details... everything you will EVER need to know. If this sounds like something you'd be interested in, you can learn all about it right here: The Intense Workout's Muscle Building Program.

Sabtu, 4 September 2010


Should i take it???Creatine is the most popular and commonly used sports supplement available today. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. For the majority of the population, including both elite athletes and untrained individuals, creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. While the effectiveness of creatine is well known, the most effective way to take creatine is not known. In order to design an "optimal" cycle for creatine, a number of factors must be considered. How and where can you buy creatine and in what formulations and forms?

Quickie On Creatine and Why It’s Here To Stay
Introduced to the athletic arena in 1993, creatine has enjoyed one long, smooth and nearly uninterrupted surge in use. Interest first spiked in the months following the 1992 Summer Olympics. During those games a number of athletes that blasted beyond competitors to win medals reported later that they had used creatine supplements to augment their training regimens. Since creatine is natural there are no restrictions on its use among athletes. Unlike many other types of sports supplements or performance enhancers that rise and fall with current trends, creatine continues to prove time and again, in study after study, in maximum rep after maximum rep that it does exactly what you want it to do: make your muscles bigger, faster, stronger.In a nutshell, creatine comes from meat, especially wild game and some fish. Meat is muscle.
How Does Creatine Work?
Creatine is a naturally occurring amino acid that is generated in the human body, as well as ingested as part of a natural meat-eating diet. Your liver and kidneys produce small amounts of creatine and if you eat meat, particularly game, and fish like tuna and herring, you gain more natural creatine that in turn becomes available to your skeletal muscles, the biceps, triceps, pecs and all other muscles that form the structure of your body. But if you’re looking to pack on muscle bulk fast then these natural sources are not enough. In your skeletal muscles, where you build bulk and generate the energy for movement, creatine participates in the complex muscle contraction process to maximize muscle energy. Adenosine Triphosphate, abbreviated to ATP, is a key fuel for muscle contraction, the repetition exercises you perform when bodybuilding. The more ATP you make available to your muscles the more energy created to power bodybuilding and boost performance in bursty sports, like sprinting, rowing, bodybuilding. Normal levels of ATP allow you only a few seconds of high-intensity energy. Creatine fuels ATP development, which means:
•Sustained high intensity and power workouts
•More energy for muscle contraction
•Vastly improved power and muscle size
•You workout longer, stronger and get to see the results in the mirror.

Creatine Formulations
The chemical formulations for creatine are quite plentiful, but don’t let them confuse you. They all feed your body creatine, in varying percentages.Creatine formulations, or types of creatine include, but are not limited to:
•Creatine Monohydrate
•Creatine Ester Ethyl
•Creatine Citrate
•Ester Creatine, or Creatine Ester Ethyl Hydrochloride

Liquid, Chewable and Fizzy Creatine: Getting it Into Your Body
One of the biggest advantages for you is that scientists have been tinkering with creatine formulas and supplements since the late 1920s, though they have only been on the market for the last couple of decades. Thanks to these years of early studies, safe and improved creatine formulas are hitting the shelves as soon as they can be packaged. What was once a gritty, grainy powder you mixed into water can now also be a key ingredient in a variety of edible supplements.
•Stir creatine into a liquid drink. Micronized creatine is super-pulverized powder that dissolves faster and more completely than previous formulations of powdered creatine. In this liquid form creatine is more readily and more completely absorbed and made useable in your muscles.
•Chewable creatine supplements - Loading or maintaining creatine couldn’t get any simpler than eating an energy bar or a creatine chew. You’ll find these supplements at most full-service gyms, workout centers, and in nutrition centers.

Using Creatine to Maximize Muscle Size
You can’t simply take creatine supplements and wake up to spontaneous muscle size. Creatine makes available the extra muscle-building energy you need to get a more effective power workout. But you must workout. When you max out your muscles in a workout you build your bulk. Make the best use of creatine by dosing an hour or so prior to a high intensity workout session. Why? Remember, creatine is quickly absorbed into the bloodstream and put right into muscle tissue. If you don’t use it, you lose it.

Creatine is Rocket Fuel for Anabolic Performance
Creatine is not the answer for everyone or every athlete. Anabolic sports and activities gain the most benefit from creatine. But endurance exercises are unimproved. Creatine builds ATP, which gives you more bursts of intense energy--the keyword being “bursts.”Any sport that is not an aerobic-based exercise, like distance running, can be augmented by the use of creatine.

Creatine Safety
For the most part creatine supplements are safe to use. But realize that with every new nutritional supplement that hits the shelves you do run a risk of side effects. Try out the various proven formulas that have a track record of use already. And always follow the product label instructions for proper use.Any problems or discomfort creatine users have had often have to do with the kidneys or gastro-intestinal upset, like diarrhea. If you have any pre-existing kidney or gastro problems talk to your doctor before consuming any creatine supplements. And if you develop any discomfort or other physical problems during your creatine cycling then immediately consult a doctor, as well.

Recipe for Building Maximum Muscle: Creatine Cycling
Creatine cycling, or creatine loading and maintenance, is a regimen that helps you with proper dosing levels of creatine for maximum benefit. Orthodox creatine users go through a load phase, followed by a maintenance phase:

•Creatine loading typically lasts for 5 days. During this loading phase you ingest multiple doses of creatine daily and at various intervals.
•During your creatine maintenance phase you consume 1 dose of creatine per day, usually within an hour before your workout (liquid formulas).

You can get even greater muscle size by carefully developing and testing your own personal program of interchangeable creatine forms (ie liquid, bars, chews, etc) and cycling between loading and maintenance regimens that work best for you. Each time you incorporate a slightly different creatine formula or form, you push muscle size and power to the limit.
New Products For September - Creatine

Gaspari SizeOn Maximum Performance
BSN CellMass®
Prolab Creatine Monohydrate
Dymatize Creatine Monohydrate 1KG
MuscleTech Cell-Tech Hardcore
EAS Phosphagen
RM115 MuscleTech IntraVol
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SeSuAtU KaTa YaNg SeSuAi UnTuK CiNtA...

Tuhan memberi kita dua kaki untuk berjalan, dua tangan untuk memegang, dua telinga untuk mendengar dan dua mata untuk melihat. Tetapi mengapa Tuhan hanya menganugerahkan sekeping hati pada kita? Karena Tuhan telah memberikan sekeping lagi hati pada seseorang untuk kita mencarinya. Itulah namanya Cinta. Ada 2 titis air mata mengalir di sebuah sungai. Satu titis air mata tu menyapa air mata yg satu lagi,” Saya air mata seorang gadis yang mencintai seorang lelaki tetapi telah kehilangannya. Siapa kamu pula?”. Jawab titis air mata kedua tu,” Saya air mata seorang lelaki yang menyesal membiarkan seorang gadis yang mencintai saya berlalu begitu sahaja.”Cinta sejati adalah ketika dia mencintai orang lain, dan kamu masih mampu tersenyum, sambil berkata: aku turut bahagia untukmu. Jika kita mencintai seseorang, kita akan sentiasa mendoakannya walaupun dia tidak berada disisi kita. Jangan sesekali mengucapkan selamat tinggal jika kamu masih mau mencoba. Jangan sesekali menyerah jika kamu masih merasa sanggup. Jangan sesekali mengatakan kamu tidak mencintainya lagi jika kamu masih tidak dapat melupakannya. Perasaan cinta itu dimulai dari mata, sedangkan rasa suka dimulai dari telinga. Jadi jika kamu mahu berhenti menyukai seseorang, cukup dengan menutup telinga. Tapi apabila kamu Coba menutup matamu dari orang yang kamu cintai, cinta itu berubah menjadi titisan air mata dan terus tinggal dihatimu dalam jarak waktu yang cukup lama. Cinta datang kepada orang yang masih mempunyai harapan walaupun mereka telah dikecewakan. Kepada mereka yang masih percaya, walaupun mereka telah dikhianati. Kepada mereka yang masih ingin mencintai, walaupun mereka telah disakiti sebelumnya dan kepada mereka yang mempunyai keberanian dan keyakinan untuk membangunkan kembali kepercayaan. Jangan simpan kata-kata cinta pada orang yang tersayang sehingga dia meninggal dunia , lantaran akhirnya kamu terpaksa catatkan kata-kata cinta itu pada pusaranya . Sebaliknya ucapkan kata-kata cinta yang tersimpan dibenakmu itu sekarang selagi ada hayatnya. Mungkin Tuhan menginginkan kita bertemu dan bercinta dengan orang yang salah sebelum bertemu dengan orang yang tepat, kita harus mengerti bagaimana berterima kasih atas kurniaan itu. Cinta bukan mengajar kita lemah, tetapi membangkitkan kekuatan. Cinta bukan mengajar kita menghinakan diri, tetapi menghembuskan kegagahan. Cinta bukan melemahkan semangat, tetapi membangkitkan semangat -Hamka Cinta dapat mengubah pahit menjadi manis, debu beralih emas, keruh menjadi bening, sakit menjadi sembuh, penjara menjadi telaga, derita menjadi nikmat, dan kemarahan menjadi rahmat. Sungguh menyakitkan mencintai seseorang yang tidak mencintaimu, tetapi lebih menyakitkan adalah mencintai seseorang dan kamu tidak pernah memiliki keberanian untuk menyatakan cintamu kepadanya. Hal yang menyedihkan dalam hidup adalah ketika kamu bertemu seseorang yang sangat berarti bagimu. Hanya untuk menemukan bahawa pada akhirnya menjadi tidak bererti dan kamu harus membiarkannya pergi. Kamu tahu bahwa kamu sangat merindukan seseorang, ketika kamu memikirkannya hatimu hancur berkeping. Dan hanya dengan mendengar kata “Hai” darinya, dapat menyatukan kembali kepingan hati tersebut. Tuhan ciptakan 100 bahagian kasih sayang. 99 disimpan disisinya dan hanya 1 bahagian diturunkan ke dunia. Dengan kasih sayang yang satu bahagian itulah, makhluk saling berkasih sayang sehingga kuda mengangkat kakinya kerana takut anaknya terpijak. Kadangkala kamu tidak menghargai orang yang mencintai kamu sepenuh hati, sehinggalah kamu kehilangannya. Pada saat itu, tiada guna sesalan karena perginya tanpa berpatah lagi. Jangan mencintai seseorang seperti bunga, kerana bunga mati kala musim berganti. Cintailah mereka seperti sungai, kerana sungai mengalir selamanya. Cinta mampu melunakkan besi, menghancurkan batu, membangkitkan yang mati dan meniupkan kehidupan padanya serta membuat budak menjadi pemimpin. Inilah dasyatnya cinta ! Permulaan cinta adalah membiarkan orang yang kamu cintai menjadi dirinya sendiri, dan tidak merubahnya menjadi gambaran yang kamu inginkan. Jika tidak, kamu hanya mencintai pantulan diri sendiri yang kamu temukan di dalam dirinya.Cinta itu adalah perasaan yang mesti ada pada tiap-tiap diri manusia, ia laksana setitis embun yang turun dari langit,bersih dan suci. Cuma tanahnyalah yang berlain-lainan menerimanya. Jika ia jatuh ke tanah yang tandus,tumbuhlah oleh kerana embun itu kedurjanaan, kedustaan, penipu, langkah serong dan lain-lain perkara yang tercela. Tetapi jika ia jatuh kepada tanah yang subur,di sana akan tumbuh kesuciaan hati, keikhlasan, setia budi pekerti yang tinggi dan lain-lain perangai yang terpuji.~ Hamka Kata-kata cinta yang lahir hanya sekadar di bibir dan bukannya di hati mampu melumatkan seluruh jiwa raga, manakala kata-kata cinta yang lahir dari hati yang ikhlas mampu untuk mengubati segala luka di hati orang yang mendengarnya. Kamu tidak pernah tahu bila kamu akan jatuh cinta. namun apabila sampai saatnya itu, raihlah dengan kedua tanganmu,dan jangan biarkan dia pergi dengan sejuta rasa tanda tanya dihatinya. Cinta bukanlah kata murah dan lumrah dituturkan dari mulut ke mulut tetapi cinta adalah anugerah Tuhan yang indah dan suci jika manusia dapat menilai kesuciannya. Bukan laut namanya jika airnya tidak berombak. Bukan cinta namanya jika perasaan tidak pernah terluka. Bukan kekasih namanya jika hatinya tidak pernah merindu dan cemburu. Bercinta memang mudah. Untuk dicintai juga memang mudah. Tapi untuk dicintai oleh orang yang kita cintai itulah yang sukar diperoleh. Satu-satunya cara agar kita memperolehi kasih sayang, ialah jangan menuntut agar kita dicintai, tetapi mulailah memberi kasih sayang kepada orang lain tanpa mengharapkan balasan. (Dale Carnagie)

Jumaat, 3 September 2010

SeSuaTu YaNg MeMoTiVaSiKaN...

Jika anda sedang benar, jangan terlalu berani dan bila anda sedang takut, jangan terlalu takut. Karena keseimbangan sikap adalah penentu ketepatan perjalanan kejayaan anda.Tugas kita bukanlah untuk berhasil. Tugas kita adalah untuk mencoba, karena didalam mencoba itulah kita menemukan dan belajar membangun kesempatan untuk berhasil. Anda hanya dekat dengan mereka yang anda sukai. Dan seringkali anda menghindari orang yang tidak tidak anda sukai, padahal dari dialah. Anda akan mengenal sudut pandang yang baru.Orang-orang yang berhenti belajar akan menjadi pemilik masa lalu. Orang-orang yang masih terus belajar, akan menjadi pemilik masa depan. Tinggalkanlah kesenangan yang menghalangi
pencapaian kecemerlangan hidup yang di
Hasil dari kejayaan beliau...
idamkan. Dan berhati-hatilah, karena beberapa kesenangan adalah cara gembira menuju
kegagalan.Jangan menolak perubahan hanya karena anda takut kehilangan yang telah dimiliki, karena dengannya anda merendahkan nilai yang bisa anda capai melalui perubahan itu.Anda tidak akan berhasil menjadi pribadi baru bila anda berkeras untuk mempertahankan cara-cara lama anda. Anda akan disebut baru, hanya bila cara-cara anda baru. Ketepatan sikap adalah dasar semua ketepatan.Tidak ada penghalang keberhasilan bila sikap anda tepat, dan tidak ada yang bisa menolong bila sikap anda salah. Orang lanjut usia yang berorientasi pada kesempatan adalah orang muda yang tidak pernah menua ; tetapi pemuda yang berorientasi pada keamanan, telah menua sejak muda. Hanya orang takut yang bisa berani, karena keberanian adalah melakukan sesuatu yang ditakutinya. Maka, bila merasa takut, anda akan punya kesempatan untuk bersikap berani. Kekuatan terbesar yang mampu mengalahkan stress adalah kemampuan memilih pikiran yang tepat. Anda akan menjadi lebih damai bila yang anda fikirkan adalah jalan keluar masalah. Jangan pernah merobohkan pagar tanpa mengetahuimengapa didirikan. Jangan pernah mengabaikan tuntunan kebaikan tanpa mengetahui keburukan yang kemudian anda dapat. Seseorang yang menolak memperbarui cara-cara kerjanya yang tidak lagi menghasilkan, berlaku seperti orang yang terus memeras jerami untuk mendapatkan santan. Bila anda belum menamakan pekerjaan yang sesuai dengan bakat anda, bakatilah apapun pekerjaan anda sekarang. Anda akan tampil secemerlang yang berbakat. Kita lebih menghormati orang miskin yang berani daripada orang kaya yang penakut. Karena sebetulnya telah jelas perbedaan kualiti masa depan yang akan mereka capai. Jika kita hanya mengerjakan yang sudah kita ketahui, bilakah kita akan mendapat pengetahuan yang baru ? Melakukan yang belum kita ketahui adalah pintu menuju pengetahuanJangan hanya menghindari yang tidak mungkin. Dengan mencoba sesuatu yang tidak mungkin,anda akan dapat mencapai yang terbaik dari yang mungkin anda capai. Salah satu pengkerdilan terkejam dalam hidup adalah membiarkan fikiran yang cemerlang menjadi budak bagi tubuh yang malas, yang mendahulukan istirehat sebelum lelah. Bila anda mencari wang, anda akan dipaksa
mengupayakan pelayanan yang terbaik. Tetapi jika anda mengutamakan pelayanan yang baik, maka andalah yang akan dicari wang. Waktu ,mengubah semua hal, kecuali kita. Kita mungkin terleka dengan berjalanannya waktu, tetapi belum tentu membijak. Kitalah yang harus mengubah diri kita sendiri. Semua waktu adalah waktu yang tepat untuk melakukan sesuatu yang baik. Jangan menjadi orang tua yang masih melakukan sesuatu yang seharusnya dilakukan saat muda. Tidak ada harga atas waktu, tapi waktu sangat berharga. Memiliki waktu tidak menjadikan kita kaya, tetapi menggunakannya dengan baik adalah sumber dari semua kekayaan. Orang-orang yang minta gaji lebih biasanya tidak dapat lebih, tapi yang melakukan lebih dan berkualiti akan mendapat lebih. Jangan tetapkan tenaga yang Anda keluarkan berdasarkan gaji yang Anda dapatkan tetapi berdasarkan hasil yang dapat Anda sumbangkan bagi kelangsungan dan keuntungan perusahaan Anda.


It's aLL AbOuT MaN UnIteD.(The Alex Ferguson Era (1986-present)

Alex Ferguson replaced Atkinson and guided the club to an 11th place finish. The following season (1987-88), United finished second, with Brian McClair becoming the first United player since George Best to score twenty league goals in a season.However, things started to go horribly wrong. Many of Ferguson's signings did not reach the expectations of the fans and United struggled badly throughout 1989. There was speculation that Ferguson would be sacked at the beginning of 1990 but a win in the third round of the F.A. Cup kept the season alive and United went on to win the competition. United won the the European Cup Winners' Cup in 1990-91, beating that season's Spanish champions Barcelona in the final. The following season was a disaster for United, though, as a late season slump saw them miss out on the league to rivals Leeds United. The signing of Eric Cantona in November 1992 inspired United, and they finished the 1992-93 season as Champions for the first time since 1967. They won the double [the league and the F.A. Cup] for the first time the following season, but legendary manager and club president Matt Busby died that year, on 20 January, 1994. In 1994-95, Cantona received an eight month suspension for kicking a supporter, and losing their last two matches left United as runners-up in both the league and F.A. Cup. Ferguson then outraged the supporters by selling key players and replacing them with players from the club's youth team, the so-called 'Fergie's Fledglings', but the new players did surprisingly well. United won the double again in 1995-96. They won the league again in 1997, but Cantona once again shocked the fans by retiring from football at the age of 30, several years earlier than most players. They started the following season (1997-98) well but their results were affected by a series of injuries and they finished the season in second place, well behind the champions Arsenal. 1998-99 was the most successful season in the club's history as United became the first English team to win the Treble - the league, the F.A. Cup and the Champions League in the same season. The final was especially exciting as United were trailing 1-0 with one minute to go, but two goals in stoppage time, including a flick from Ole Gunnar Solskjær, gave them a win over Bayern Munich. Ferguson was knighted for his contributions to British football as a result. United won the league by enormous margins in 2000 and 2001 but the press saw these seasons as failures as they failed to regain the European Cup. Ferguson adopted a more defensive style to make United harder to beat in Europe but it was not a success and United finished the season in third place in 2002. They regained the league the following season (2002-03) and started the following season well, but their form nosedived as Rio Ferdinand received an eight month suspension for missing a drugs test. In spite of spending millions on the forwards Alan Smith, Wayne Rooney and Louis Saha, the 2004-05 season was characterised by a failure to score goals. A series of 0-0 draws left United behind Arsenal and Chelsea early on and they finished the season in third place. The disappointment was increased as United became the first team to lose an F.A. Cup final on penalties, with Arsenal winning after the match had finished 0-0. The success of United's bitter rivals Liverpool in unexpectedly winning the European Cup for the fifth time simply increased the frustration. Off the pitch, the main story was the possiblility of the club being taken over and at the end of the season, the American Malcolm Glazer acquired a controlling interest in the club. Edwin van der Sar became the first purchase in the off-season as the club looked for a new goalkeeper after releasing Roy Carroll and Ricardo. No goalkeepers had been convincing ever since Peter Schmeichel left the club. Midfielder Park Ji-Sung became the first Korean player to play for United when he signed from PSV Eindhoven for an undisclosed fee.Manchester United is reputed to be the most popular football club in the world, with the highest average home attendance in Europe. The club's worldwide fan base includes more than 200 officially recognised branches of the Manchester United Supporters Club (MUSC), in at least 24 countries.The club takes advantage of this support through its worldwide summer tours. Accountancy firm and sports industry consultants Deloitte estimate that Manchester United has 75 million fans worldwide, while other estimates put this figure closer to 333 million. Supporters are represented by two independent bodies; the Independent Manchester United Supporters Association (IMUSA), which maintains close links to the club through the MUFC Fans Forum, and the Manchester United Supporters' Trust (MUST). After the Glazer family's takeover in 2005, a group of fans formed a splinter club, F.C. United of Manchester. The West Stand of Old Trafford – the "Stretford End" – is the home end and the traditional source of the club's most vocal support.
First-team squad
As of 1 September 2010
No. Position Player
1 GK Edwin van der Sar
2 DF Gary Neville (captain)
3 DF Patrice Evra
4 MF Owen Hargreaves
5 DF Rio Ferdinand
6 DF Wes Brown
7 FW Michael Owen
8 MF Anderson
9 FW Dimitar Berbatov
10 FW Wayne Rooney
11 MF Ryan Giggs (vice-captain)
12 DF Chris Smalling
13 MF Park Ji-Sung
14 FW Javier Hernández
15 DF Nemanja Vidić
16 MF Michael Carrick
17 MF Nani
18 MF Paul Scholes
No. Position Player
20 DF Fábio
21 DF Rafael
22 DF John O'Shea
23 DF Jonny Evans
24 MF Darren Fletcher
25 MF Antonio Valencia
26 FW Gabriel Obertan
27 FW Federico Macheda
28 MF Darron Gibson
29 GK Tomasz Kuszczak
30 DF Ritchie De Laet
31 MF Corry Evans
33 FW Bebé
40 GK Ben Amos
42 MF Magnus Eikrem
44 DF Joe Dudgeon
45 DF Oliver Gill