Hi again. It's me. the busy dad, 33 years old. It's been two months since my tranformation and I see a change. My pants fit better, my wife sees a difference (not massive difference) but still.
I feel better about myself and I am eating better. -3 fruits a day, no fast food etc.

I feel pretty good as well. At home in the mirror, I think I look pretty good. Today at work, I took my shirt off in the bathroom (it's private) to see what I look like. Oh man, I didn't look as good as I thought. My shoulders are boney. I am so white its not funny. I think all those years of keeping my shirt on was good for my skin but it sure isn't flattering under flourescent light.

Should I start to take Whey even though I only do weights three times a week for 20 -25 minutes and cardio up to 3 times a week for 20 minutes? It's all I can manage right now so what is your opinion?

As for tanning. Is a tanning salon unhealthy or what about that weird spray on tan they can do for you?

It sounds like you have a low amount of muscle mass on your frame from your "boney shoulders" comment. Is this correct?

If it is correct, I would work on bulking and work on hypertrophy. You want to eat more (500 more calories than maintanence per day). Cut the cardio or ease up on it, use compound lifts, use a slow tempo such as 311 (3 second lowering, 1 second pause, 1 second lift), and make sure you do sets x reps of 3 x 8 or 3 x 10. You should be failing on that last rep, and if you are not, you need to move up in weight.

Try a workout like this:
Day 1: a1) incline db bench a2) bent-over db row b1) full squat b2) calf press
Day 2: a1) chinups a2) dips b1) deadlifts b2) standing db military press

Alternate A1, A2 w/ 1:00 rest or 1:30 rest between sets. Put a day rest or two between Day 1 and 2 and keep repeating. You'll gain some size (and strength). If you aren't gaining size, add 300 more calories each week until you do. Make sure you get at least 1 g of protein per lb of bodyweight, and at least double that for carbs. Fill in the rest with fat.

As for your skin, I'm not sure where you live, but it is winter. People will be pale(r) in the winter. So, you could wait until spring and start doing yard work (mowing, weeding, car washing, etc) with your shirt off and get some sun then. Or, a few tans would be okay. You can get coupons for all the tanning salons. I wouldn't get the spray on because it will be gone in a week. You could go once a week for a month and you'll get a little tan, but it won't be anything terribly obvious. That's up to you though. And remember, lots of tanning is dangerous. I wouldn't see a few times as a problem though.

Should I start to take Whey even though I only do weights three times a week for 20 -25 minutes and cardio up to 3 times a week for 20 minutes? It's all I can manage right now so what is your opinion?

As for tanning. Is a tanning salon unhealthy or what about that weird spray on tan they can do for you?

You can get results from 3x/wk 20-25m if you really apply yourself while you are in gym. Make sure you're doing your compound lifts. For less volume/frequency you just need higher intensity (high weight, low rep, go close to failure) to compensate.

Yes, I would add whey to your pre/post workout routine.

As for tanning. Please do not use a tanning bed. Those things are much worse for your skin than even real sun. Stick with the fake tan. The spray on machines work pretty well overall. After having a melanoma I'm regretting all that time back in high school and college where I never put on any sunblock.

It sounds like you have a low amount of muscle mass on your frame from your "boney shoulders" comment. Is this correct?

Yeah I wasnt sure what he meant, because he said this but he also said he was eating healthier and hes doing cardio 3 times per week, so I assumed he was trying to loose weight.

If hes looking to gain muscle then I definately agree a major factor is he'll have to eat more and definately up the protein and consider dropping the cardio entirely to focus more on the weights.

Just wanted to weigh in AGAINST the tanning beds. Melanoma is SO not worth it.

People smoke to look cool and then really regret it when they can't quit and can't breathe. (except that smoking doesn't even look cool - but that's a separate point) Ditto for tanning.

Congrats on your progress so far!
DG