Fat Man UnleashedA Healthy Weight Loss and Fitness Blog

That takes a lot of guts to put up your before pictures - go for it.

I used to be very, very skinny but now hold 320lbs of muscle, if I can go from skinny guy you can do the reverse, keep in the gym and push hard.

Congrats!

Yeh, I decided it would help force me into getting in shape. I saw your pics, you are quite the muscular type. Do you have any “skinny” pics?

Not yet, but I go back to Australia next week and should be getting some then, but I was 70kg at 6′7″ or so when I started training with weights.

Cool, as soon as you get them I would love to see them.

Keep up the hard work, I can never keep up the routine when i start exercising, takes alot of discipline. You got a good blog going here..

Hi, found your blog by stumbling - I really enjoyed it. Good luck with your mission - can’t wait to check back to see your progress. Best wishes from Australia

I have one question for you, are you into loosing weight, or transforming it into muscle mass?

Ass these are two completely different strategies.
by doing the latter you’ll gain weight and not loose it, the first will result in weight loss.

The first would be gym, lifting weights and getting muscle mass, which will result in weight gain, as muscle tissue is heavier than fat, so you shouldn’t freak out. so if you pump and follow a strict working + meal schedule until let say mars, then switching into a fat burning period after that for the summer, more running, fast walking in intervals (fat burner) , less meals, more adjusted to keep the calories for maintaining the muscle mass, the training here should drop down in pace, no increasing weights etc.
The good thing with weight lifting is, that you burn calories and fat even if in the time when you don’t work out, that is of course if you do work out on regular bases then your body and metabolism adapts.

The only burn fat process, is more complex and tougher, a tip don’t drink excess amount of water, as this will make you swallow up, as water retains in your body, which isn’t good.
Here you need to adopts a training style of more moving, walking in a fast pace in intervals is a great method, my favorite, 5 min of fast walking 2 min of slower tempo and back to 5 min fast.
Start for 30 min then just increase the workout time each week.
increasing the fast walking time frame.

Eating is also a huge factor here, not eating or skipping meals will be a disaster, eating little, will result in you eating little but more often,
stick to a good 4 meal / day schedule, snacks go for veggies or fruit in between. you’ll feel hungry but you have the reserve in your body.
but do not starve yourself.

breakfast = 20% of your daily intake, I go minerals/vitamins/fibres/carbs here.
let say a nice yogurt+cornflakes(without sugar)/mussli + fruit + honey + big glass of juice.

lunch -> chewy nuts (very rich on carbs and protein) you don’t want to overdo it. great before training -> 1 h before.

I work out 1-2 hours.

protein/carb refill, remember protein can be synthesized by your body into carbs or fat so you do not want to overdo it, usually this will be a carb/prot shake for me, let say 200g, but you’re not bulking so I ‘d recommend you to calculate how much you burn and get a amount of energy needed and consume that.

Dinner -> 10% protein -> 30 % carbs -> 60 % fibre/veggies/fruit
I’d might redo the cut here for a weight loss.

Evening meal, 2 h before bedtime you want it processed before you go to sleep. Something light, you don’t want the stomach working all night. remember sleep is a key factor here.

Also eat much fibre, it fills up, get the stomach working, making you not feeling hungry all the time, and it’s healthy for you stomach and guts.

well that’s some tips I’d wanna share, after working out for 5 years.
Good luck with your progress mate

Great idea for a blog. Good luck on your quest to loose weight. Some weight updates would be useful for the photos. it does look like your loosing wieght but its hard to tell.

Keep fighting men, it is worth the pain. Your health is the most precious thing you have

man you`ve lost a lot of fat !!! and at the same time you gained a lot of muscles. you should play football looking like this !!!

Good luck. The hardest part is sticking with it. It looks like you have a lot of people supporting you. That’ll help you when you feel like quitting.

Nice blog you have here. Are you perhaps a fan/follower of John Stone? I’m just seeing a lot of similarities.

good luck with your goal Israel!

Good work man! your photo’s have really motivated me, I’ve started my diet this week and been searching for before & after photo’s…… how much weight have u lost ?

how long before HIIT training starts to show effects, I started mine today

I LOVE and HATE HIIT. It whoops your ass, but gets you in shape, and it does it quickly if you are working hard enough. Personally, I see some changes in the pictures, you definitely look to have lost weight. I am working on the same thing, and love seeing visual changes on a monthly or even less than that basis. Good luck with your goals!

If you are lifting weights, keep it up. You will burn more fat lifting weights (if you are doing an intense workout) than any other activity. Don’t let anybody trick you into thinking cardio is the key to weight loss. They are wrong. Granted, it doesn’t hurt as a supplement, but resistance training is the way to go, and judging by the looks of it, you lift… which is good!

As someone that used to be a little on the chunky side then became a health nut after graduating high school, I wish you all the best. It’s not an easy journey, but the rewards are worth it. You’re off the starting block though so you’re past the really hard part, just need to keep it up now. Getting started is what stops everyone. The extra energy you gain alone makes it well worth it.

Thanks for sharing the pics. And keep up the good work

Congrats on the continued success brother. I am curious though. I have scoured the site (I think) and cannot find your calorie per day or calorie split. Also, I was interested in your workout schedule.

I am right there with you, I am 390 on my way to hopefully 260ish.

Could you share those things with us??

Great job! I just got back from the doctor today and was told I need to shed some weight. It really creeped on after I started a new job and quit my gym membership. Great site, and what you’re doing is very motivating for the other fat boys out there too!

hell yeah man…I don’t know you but am happy/proud of you doing this to better yourself. I love when people reach their potential; this blog is a great idea.

You’re doing one hell of a job! Very inspiring & motivating! I wish you nothing but the best on your way to your desired weight! I’ll be checking back in to see how things are progressing. Take care!

Chris

You are really looking great! It is easy to see that you are doing a wonderful job!! Keep up the great work!

To be honest the weight loss you have undergone is pretty visible, even tho I have no clue how much lb is (maybe u could update sometimes in kg too, for the stupid Europeans like myself who only leanrt one metric system) but, regardless how much is it, u really develop a shape and that i think is even more important than losing actual pounds.

Good luck!!!

Right on man, keep it going! I just got done with a workout of my own and am 10 lbs on my way. I was 220 but I still felt like crap. Now I am at 210 and dropping with the help of a revised diet and stepping up with some exercises. I also backed off to drinking only 2 soda drinks per week down from 1-2 a day. Amazing what subtle changes in your daily routine can do for you. Best of luck and I’ll keep checking in on you!

Hey you are going a great job my friend. I also started a BLOG to chart my fat loss progress. It really helps when you hold yourself accountable to the process.
Keep it up
Rod

Mann… i wish i was this guttsy. I could never put up pictures of me like this. It would be embarassing. I need to loose weight NOW! You said it earlier … fattys unite! congrats on the two pounds.

You’re my hero…. I wanna b just like you!

Have you tried Yoga , it also helps to reduce the weight & also helps to maintain a good body structure, Try it dear Have a nice day

Israel:

First of all, hello…nice to meet you. Congratulations, on your weight loss, better health journey. I would like to share my lifetime diet change experience with you, and the other people in your forum. I decided to change my life last year, after my mama died from decades of poor eating habits and lack of exercise. Here we go: my blood pressure was consistently too high, my cholesterol level was consistently too high, I often felt lethargic and tired, I was ballooning out of my favorite clothes, I couldn’t see my toes anymore, unless I was bending over, I was beginning to have back, knee and hip pains, I had an extreme sugar addiction, I was easily exhausted after climbing two or more flights of stairs, I was very easily over-heated, even when the air temperature was low, my daddy died a few years from a diet-related illness, my mama died last year of a diet-related illness also, etc. In other words, I had experienced a multitude of wake-up calls to get my life healthy.

So, late last year I decided to jump-start my life-change with a natural, non-processed sugar, juice fast. Now, my blood pressure is consistently low, my cholesterol is consistently low, my joint and back pains vanished, I can run up the stairs without getting winded, I have an abundance of energy like a kid, I can see my abs again, my hot flashes went away, I can exercise without aches, and my sugar & unhealthy food cravings are all gone. To top it all off, I lost 57 lbs and my favorite clothes fit again!

wow…you made a lot of progess…and your honesty is refreshing. it was sad to see you laying up in the hospital like that, tho

Hey dude. Keep up the work. Im doing the same thing. I used to run and bike all the time. Im not completely out of shape but Im not liking how I get out of breath fast. 2008 is the year I get it all back. Keep going!

Congrats on your success this far! You are doing a fantastic job and keep it up! You are a motiviation to all of us that are currently in your shoes to not give up!! THANKS!!

wow israel.. i am really seeing your motivation in the pics… well you look great.

Hey, I noticed in your more recent pictures that your stretch marks seem nearly gone! I don’t mean to bring up the uncomfortable, but I am curious as to how they appear to have gone away. I’m impressed with your overall transformation. Do you happen to have any pics that go way, way back to when you were a gym rat?

For whatever reason, today was the day I decided get off my fat ass and start my weightloss/health gain regimen. I also started my own blog to keep myself accountable. I stumbled on your place when looking for similar minded folks.

Fattys Unite! - I like that.

Keep up the good work Israel — I’ll be back to check-in on you.

Hey you look really hot.

GO! GO! GO! GO!

To summarize the last 15 years I was 196 @ 5′7″. I got down to 135 ripped… needless to say I was pretty happy. Then I porked out to 303