Gym And Supplement Discussion

[Birds]

what's everyone's thoughts on Albuterex used with Alcar (Acetyl-L-carnitine)

I've gone up 3% in body fat, since August but still the same muscle mass and if anything have increased my workouts, diet is healthy etc

Feel like I need something exta but dont know what.

thanks

How are you measuring body fat? DEXA scan?

Do you do any cardio? If so, what and how often?

Details to the maximum.

[L33SH]

How are you measuring body fat? DEXA scan?

Do you do any cardio? If so, what and how often?

Details to the maximum.

body fat measured using tanita body fat scales

yes I do cardio

do you want my whole weekly program?

Edited November 30, 2012 by L33SH

[Mitcho_7]

Just watched the kai greene video.

He really kills the perception of all body builders being meatheads, he is actually quite an intellectual person and deep thinker!

[Birds]

body fat measured using tanita body fat scales

yes I do cardio

do you want my whole weekly program?

Sure, you can PM if you prefer or paste it in here.

Those body fat scales are pretty useless...they tell me I'm 18% lol. If you look no different in the mirror, I wouldn't worry about the gain. Only way to accurately measure is with a DEXA or on the cheap with a proper pinch test.

[L33SH]

Ok I will post here so I can get feedback and tips....

Monday - abs class

20 min treadmill (intervals)

Upper body -

db incline fly’s

bb bent over row

db chest press

db one arm row

bike - 10 min

db lat raise

db bicep curl

db lying tricep extension

lat pulldown

chest press

shoulder press

Tuesday - body attack class and body balance class

Wed - 20 min treadmill (intervals)

Superset program

Bulgarian lunges with tricep extension (plate)

db bench squats

superset

db sumo squats with upright row

45 degree leg press

superset

pec fly’s

push ups (to fatigue)

superset

tricep dips

bb 21's

superset

chest dips

db incline hammer curl

superset

then ab work

Thursday – boxing class

leg work

deadlifts

fitball leg curls

squats with bar

seated leg curl

rower - 10 mins

calf raises

leg extension

lying leg curl

Saturday - body attack class then a mash up of whatever I think I need to train in the gym

Sunday - run

Edited November 30, 2012 by L33SH

[Birds]

One more question...what are your current goals regarding exercise? Trying to maintain what you have or trying to lose weight or gain muscle etc.?

[L33SH]

current goals - gain muscle, become more defined/muscly and loose 4% in body fat

[L33SH]

would like to probably loose more in body fat, to help to definition that's why Im considering albuterex and alcar

[Birds]

current goals - gain muscle, become more defined/muscly and loose 4% in body fat

Okay, my feedback...if what you're doing is working for you and you're content with it, then you can ignore all this and keep doing what you're doing.

To me, your program is overly complicated...you're doing every class and using every exercise in the gym, when you could be doing much less to achieve more (less exercises for more muscles being worked). I wouldn't be adding anything to your program, rather changing it totally (I can write you up something if you want). You can even have a day or two off from exercise, as you're currently in the gym six days a week. Again, if the variety works for you and you're happy with what you're getting from all you're currently doing, then ignore away.

Definition is a matter of body fat - lose fat = defined muscle. Put simply, diet and cardio will go a long way here.

You want to lose ~4%, but the method for measuring fat isn't reliable, so it's not exactly quantifiable. Even aiming to drop a dress size is probably a more relevant measure, or you can go for qualitative and just lose body fat until you're happy with what you see in the mirror.

I'm sorry if this doesn't sound thay constructive so far, particularly in terms of the original question you asked...but sometimes you have to establish achievable goals and deconstruct an existing program before you can improve upon things.

[Birds]

would like to probably loose more in body fat, to help to definition that's why Im considering albuterex and alcar

Cool cool, so you're aware that body fat (lack of) is what creates definition. I don't know if those work or not, but you definitely don't need them and I'd personally stay away from any supplement that promises definition through fat loss...

[L33SH]

thanks for the feedback, I guess I am not 100% happy with what I am doing as I dont think it is working for my goals, which is why I have started to look into albuterex/alcar for that extra boost. I am disappointed with how I look at the moment considering how much work i do in the gym,

I believe I do enough cardio per week and I dont think this needs to be increased, what do you think? and I'm not going to go into my diet but I am into nutrition/healthy eating and I think my diet is fueling my body the right way.

So what are your suggestions in regards to exercises to work as many muscles as possible? I already do squats and deadlifts in the gym and lunges in my classes.

[Birds]

thanks for the feedback, I guess I am not 100% happy with what I am doing as I dont think it is working for my goals, which is why I have started to look into albuterex/alcar for that extra boost. I am disappointed with how I look at the moment considering how much work i do in the gym,

I believe I do enough cardio per week and I dont think this needs to be increased, what do you think? and I'm not going to go into my diet but I am into nutrition/healthy eating and I think my diet is fueling my body the right way.

So what are your suggestions in regards to exercises to work as many muscles as possible? I already do squats and deadlifts in the gym and lunges in my classes.

You're welcome. Those supplements, assuming they work, are a shortcut - circumventing an issue with your current setup. People have leaned up without Albuterex...you don't need it.

Calories in, calories out - if you have fat you don't want, then your diet isn't as good as it could be, or you're not burning enough calories to surmount the intake. I'd still like to see your diet because, it's probably healthy but this does not mean it can't be improved or altered to suit your exercise regime.

The compounds (squats, deadlift, bench) are good, great for building muscle all over your body and burning calories. Do more of them and more often, rather than wearing yourself out / putting your time into all those isolation exercises. Example of a simple split routine could be:

Monday & Thursday

- bench press

- lat pulldown

- incline press

- tricep pushdown

- situps

- calf raises

Tuesday & Friday

- shoulder press

- seated or bent over rows

- squats

- deadlifts

- bicep barbell curls

5-6 sets of each, 5-10 reps per set.

Sounds simple, but with those two workouts you're working more muscles than you are with your current routine, despite less exercise. There's less doubling up, so less wasted time / energy and the consistency of if has you working major muscle groups twice a week. Sometimes less is more

Cardio - yes you do a lot of it, but not all is as effective as the rest. Boxing - great...you can't get enough of this. Ditch the treadmills and stick to road running for better resistance - HIIT sprints for 20 minutes, twice a week - they build leg muscle and burn fat like liposuction. To continue the example program, you could run on Wednesday and Saturday.

[10 4]

Downed 400g or so of lollies while watching 2012 on tv.. Felt fat as f*k so went to gym and did squats and other leg stuff.. Feel slightly better but still fat. First cheat in over 3 weeks of 1800-2k cal diet :\

Gotta recover now and stay strong...

[Trozzle]

what's everyone's thoughts on Albuterex used with Alcar (Acetyl-L-carnitine)

I've gone up 3% in body fat, since August but still the same muscle mass and if anything have increased my workouts, diet is healthy etc

Feel like I need something exta but dont know what.

thanks

Honestly, I wouldn't bother. At least not for the price of Albutarex. I just finished my tub yesterday that I only bothered getting coz I got it reeeaaaaaaal cheap and I've been mixing it with acetyl carnitine that I got for freeeeee anyway....didn't really notice any difference lol

[L33SH]

Thanks Birds, I'll switch to your recommendations and let you know how I go, quick question: incline press just the same as bench press but on an incline bench?

I am still going to do all my cardio classes though. I think the hardest thing for me will be to switch to road running as I love the treadmill (and I do intervals on treadmill)

Hi Troy, thanks for your comment. I'll change it up in the gym as stated above and give albuterex a miss for now. Cheers

[Birds]

Thanks Birds, I'll switch to your recommendations and let you know how I go, quick question: incline press just the same as bench press but on an incline bench?

I am still going to do all my cardio classes though. I think the hardest thing for me will be to switch to road running as I love the treadmill (and I do intervals on treadmill)

Hi Troy, thanks for your comment. I'll change it up in the gym as stated above and give albuterex a miss for now. Cheers

No worries, I guess you can always switch back if you don't like it or if it doesn't work for you (stick with it and I promise it will, though). If you find you're clearing 10 reps of a certain weight easily, then up the weight a bit. More weight = more muscle = more calories burned even when you're not exercising. Yes, incline press is bench done on an incline bench - I like 45 degrees myself, though some people prefer a bit flatter / closer to flat bench.

Re: treadmill and classes, if you love them keep doing them. Exercise should be fun, so you don't want to take away the parts you enjoy. The reason road running is better is because you don't have a machine moving half your stride for you, so much more resistance and therefore burning more calories in the same amount of time. Just make sure you do your weight lifting before you do a class, as cardio before weights will leave you too wrecked for the important stuff.

Good luck!

[L33SH]

thanks for your advice, I'll let you know in a month how Im going and how my stats are. With this new simplified program should I be doing abs at the end of each session or just twice a week? At the moment I do abs class on a monday then ab work on a wed after my session. There is a little bit of ab work in my cardio classes

At the moment my muscle mass is 44kg out of 58.8kg so I will use that as a guide to check for progress as well as obviously how I'm looking/feeling.

[Birds]

Do the exercises in the order I've listed them. They are in an order that will allow you to move onto the next exercise without the previous exercise affecting it too much.

Situps and the like are an assistance exercise - you can do them as often as you like, but twice a week is fine, so if you're already doing that in classes, then no need to tack them on to the end of the Monday/Thursday workout. Compound exercises are your priority here - isolation exercises like situps are there to benefit them rather than be the focus.

If I were you I would find a different way to measure progress. As I said earlier, even the mirror is a better way than the scales. Observe progress by how much you step up the weight on exercises like bench press; how much faster you complete a certain run distance in - your body shape and composition will follow in time.

[L33SH]

Fair enough. I'm a sucker for numbers/stats.....need to get out of that mindset. Thanks again you have been an awesome help

[Birds]

Numbers and stats are great, but the right ones