hEY Raynor, I have a tricep pulldown machine

and i have a 1hand handle thing that i can attach to it


if i only have 1 machine, could i do cable crossovers with 1 arm, is it still effective?

but in two weeks, two inches? holy fuck. Ohh I see, well my diet looks like this:

Breakfast: Cup of egg whites (4 servings at 30 calories each), one piece of wheat toast with peanut butter

Meal#2: Can of tuna with mayo and walnuts

Meal#3: Turkey breast cooked in olive oil, with onions, and 1/4 a cup of a mixture of walnuts, almonds, and rasins.

meal#4: Protien shake (two scoops of whey)

Meal#5: can of tuna/turkey/chicken (some kind of protien) with veggies.

---work out---

chest
biceps
triceps
legs
back
shoulders
break

with 20-30m of cardio after.

No, unfortunately you can not do 1 armed cable crossovers effectively. The resistance from the other side keeps the overall pectoral balance for the exercise.

Just do DB flies instead.

OK a few problems here...

first of all, you are eating far too few calories...you are around 1100-1200 total. This is horrible for your body...you are definitely going to lose both fat and muscle at that rate.

Go online and figure out your BMR, then calculate your exercise routine burns approximately 400-500 cals per hour.

When you figure your total BMR, add the exercise in...your total number should be 2,xxx. Assuming it was 2,500....you would need to take in around 1,900-2,000 cals per day in order to cut properly and safely.

So get back to me with your BMR. Also, why are you eating egg whites only and not whole eggs?

Lastly, why are you doing full body workouts every day instead of 2 muscle splits?

This post was edited by SKCRaynor on Jun 9 2011 11:26am

whats the limit for cardio when you're trying to gain muscle? Is 30 minutes every day of the week jogging, while weight training 3x a week. Can you still gain muscle optimally like that and still burn off fat?

First of all, weight training only 3 days a week is a stretch. Usually 5 days is more realistic for muscle gain.

Secondly cardio in any capacity other than HIIT can be deleterious to muscle growth.

However if you are doing HIIT, then you need to do 20-30 minutes 3 days a week.

I been getting really good gains doing rippetoe 3x5 monday, wednesday, friday. Just based on my gains, i've gone from squatting 95 pounds for 3 set of 5 to 315 for 1 rep in 6 month. So I guess i should do HIIT on tues, thurs, and saturday for 25 minutes to keep the fat gain in check?

1879.81. is my BMR. Ohh and by routine that was what it is each day, monday chest, tuesday bicep and so on...

The reason I do one muscle a day is because I don't have enough time to do two muscles a day, on a really tight schedule because of work and so on. The reason I eat egg whites is because I feel like I can get more protien for less calories, but i'll switch it to two whole eggs? and what else should I change?

yes exactly

5 times a day weight training would be best for non beginners right? I've had my best gains doing a 3 a week full body routine.