Tom Muscle

Congrats speedy gonzales!

Congrats Mark!

Sounds solid! Upload your pic to imgur.com and share the link pls.

Good luck Pine_Wulf, it might help if you keep an online journal here on NF.

Welcome to the forum! Your goals seem realistic so I'd say go for it & good luck!

Not balding but the first gray hairs are coming through though. If I start balding I would just shave it off completely

Congrats, that's a nice transformation! Your arms look much better now.

Hi thist514, that's perfectly normal because you're just starting out and your body isn't quite used to the extra "work". Like JPrev above said, eventually you'll stop feeling sore after a workout. So keep pushing on and you'll be fine!!

Both bodyweight and free weights are good options. I believe the best way to start is first determining what you want: you want to build muscle or lose weight? Once you know that, you can calculate your daily caloric needs and create a calorie deficit or calorie surplus. After that you just eat and train your way to your goal. So for weight loss a basic step-by-step plan would be: 1) Calculate your daily caloric needs 2) Substract 300-500 calories from that to create a calorie deficit (this total will then be your daily caloric goal) 3) Make sure you include only high quality (whole) foods in your diet 4) Weight lift 2-3 times per week 5) Include (HIIT) cardio into your training (treadmill, cross-trainer, jogging, etc.) to speed up your cut 6) Re-adjust calories if needed

2-3 times is usually enough if you train correctly. Also goal setting plays an important role. If you envision your goals every day it helps to stay motivated.

Good job! This peer pressure sucks I know because I did the same experiment before. Get's easier though after a few weeks

Looks like an absolute knee killer. No thanks!

No it's not really necessary BUT it helps speed up the process. You can lose weight without cardio if you eat clean and you have a calorie deficit but it takes much longer to reach your weight loss goals.

It's well worth a try. I'd suggest you try it for about six weeks without giving up. You'll make great progress with the intermediate 5x5.

That depends from person to person but one thing's for sure, you'll usually lose your progress faster than you gained it. Sometimes taking a week off is a good thing for your body but I wouldn't make it much longer than that.

Congrats Free weight training is the best if you got your form right. You usually end up with faster muscle gains too.

Buy him a couple of plastic kettlebells maybe?

^^ Yeah, it's actually that simple! Don't buy artificially sweetened drinks and drink water instead. You'll get used to it after a few weeks.

Congrats man! Now keep it up and keep making progress!

2500 seems a lot... What's your current caloric deficit? And your height?

Belgium, the land of the good beer I know it can be hard to abstain from drinking but you have to develop the habit to just say no to it, even in social situations when it's probably the hardest. I'd keep your fitness goals in mind (visualise them several times per week to stay motivated and to remind yourself WHY alcohol is a no-go) and limit your drinking to 1 evening per week, for example on your cheat day you can have a few beers but that's it. Remember, now is probably the best time to develop your habit because in a few months BBQ season will be here and you'll fall back when you don't have the right mindset/habit by then.

We all suffer from lack of motivation sooner or later but like Eleanorsbee said above, in the end it all boils down to HABIT. Once you are used to a certain routine it's just easier to keep on doing what you've always been doing. Also you have to remind yourself of your goals every day (read them aloud when you wake up in the morning and when you go to sleep in the evening) and measure your progress on a regular basis to boost your motivation.

My favorite snack is a "Student Mix", something that looks like this: http://www.deliwelt.de/bilder/produkte/gross/Nuts-Fruits-StudentenMix-Premium.jpg

Congrats! Keep it up! Make sure to set your new goals for the summer season

Haha great reply!