Fat Man UnleashedA Weight Loss Blog with Fitness, Health, and Diet Tips

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 due to depression and medical issues. Now I’m back down to 286 and losing. I hope I have as much success as you are having!

Whoever it was up above who said this.

“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.”

Don’t dare follow that tip. You should aimt o drink about 5 liters of water a day to flush your system. Plus it aids in weight loss. Not to mention it keeps you feeling full so you aren’t prove to possibly over eating. Your body needs to be hydrated. If your worried about retaining water Dandelion Root is good for shedding excess water weight. Also you might want to look into H.I.I.T (high intensity interval training). You can spend less time in the gym and less time doing cardio, but still get a great benefit from it. When you spend 45min to an hour doing cardio at a steady pace your body becomes accustomed to it. Now if you spike your intensity and then lower it throughout that’s where you rev up your metabolic rate not only during the workout, but long after. You also might want to look into some supplements.

You are making a big progress. Is this blog inspirating you doing it?

have you reached a plateau? not seeing any recent info about more loss. sammie has good advice. when he hits a plateau he hits the streets and gets back to some serious exercise. works everytime. jay whitlow is sponsoring sammie until he reaches his goal in 20 more pounds.

Hey what’s up dude? I just discovered your site over this past weekend and your story is pratically identical to mine. I used to be a hardcore gymrat as well, I used to lift weights about 4 days a week, I played ball, ran, cycled and skated on the other 3 days of the week. But like yourself I let myself go for a few years and I ballooned up to 300 at my highest. I’ve since leveled off at 280 but I just recently started working out and eating healthy again. My goal is to get down to about 190-200 and slowly work my up to a monstrous 220-230 of solid muscle. I noticed your build is very similar to mine as I’m also 6′1 and I have a pretty solid frame.

I’ll try to come by the site and post my progress from time to time. Keep up the good work dude, your blog is quite an inspiration.

new pics coming soon? I’d like to see the progress in the past few months here. it’s weird to scroll through and see changes in each picture.

Keep up the good work man!

Wow. It’s hard to believe that’s only been a year and the difference!!

I just had to leave a comment and say that, (i) “Fat Man Unleashed” is probably the most hilarious blog name anyone could’ve ever thought of, and (ii), you’re doing such a great job!

You are beautiful!!
You were also beautiful when you were heavier, as well.
Keep up the good work, good luck and God Bless!

You haven’t updated this?! Great progress Israel keep up the great work.

Man,

I am one week into getting back into shape. I was roaming the net for inspiration and you DID it! Thanks for this and I hope you know that you are inspiring people like us all over the world.

Cheers to you!

LB

Hey, it’s good to know that I’m not the only one who shows half-naked pictures on the internet on his blog . . .

Keep up the good work bro!

All the best,
Muata (aka Mr. Low Body Fat)

a little fat but so great arms man ! SO GREAT ARMS.i like that tattoo .

I’m new here, just wanted to say hello and introduce myself.

Good luck on your diet and goals. Any new pics?

Hi Israel,
First and foremost, I want to tell you that you are doing a kick ass job, and that I think that creating this blog was and awesome idea. I’m sure you know that you are helping a lot of people just by sharing your experience. I wanted to know, if you had some kind of epiphany that made you really consider how seriously you were going to take your attempt at weight loss? I mean, you said that “This is my final attempt to get back into shape and get to where I once was” , so i guess my question is, why did the other attempts fail, and this one seems to be working? What was the catalyst in your quest for a different future? I’m curious because your story and body type (in fitness and in fat) is very similar to someone I know.

Thanks a lot, and remember “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -edison

Oh man i thought this was a blog community website to join of sorts.Cause i was looking for the join link,but no where in sight.I thought this site is cool,i never stumbled onto something like it.I am also overweight and been this way since i was about 8/10.Have lost weight numerous time sand gained it all back.Im 19 now,and seriously tired of failing one of my longest and most desired goals in life,to lose a considerable amount of weight to the point where its healthy and keep it off for all times.I was gonna join and do a blog and picture thing here,i thought that it wud be cool,and ind of an inspiration especially to here kind words and motivation.Sure i cud here that from ppl around me,who arent my family,but i a bit shy and strangely embarrassed to reveal to others that im tying to lose weight.but with ppl online that i dont know fave to face,its better i think.I know u can create ur own blog,but that might mean a lot of ppl who are not interested in weight lost,may view it and put unkind words.Plus i ponder how tedious it may be,to start a blog from scratch.thats why i thought ur site was a mini simplistic blog of sorts with like a profile.Well man just felt like sharing my thoughts here,ad wish u the best,i sincerely do.GOD knows ive been unhappy,timid and missed out on a whole lot of things because of my obesity and numerous stretch marks.

Great job. Let’s see those pics from 2008! You got to be accountable to your audience!

I just lost 50 lbs myself! So we share the same dreams and visions. Hang in there!

Hey! You are amzing for doing this! Keep up the good work! Good luck with everything!!

Great job man. It’s always, always cool to see somebody achieve their weight loss goals through hard work and effort.

Hey! Great Job making a plan and sticking to it, that is half the battle. Krillz advice is very good too. I focused on weight lifting to build lean muscle when I went through my personal weight transformation. This was partially because I HATE the gym, and partially because running hurt my knees so badly. Keep up the good work, looking forward to hearing more.

Ryan

Yeah! You are doing fantastically. I wish I could get motivated enough to do what you are doing, I really need to do something soon, or I might never change.

Great blog man.

Man, I like seeing you in that Cowboys jersey up there…I’m kinda in the same boat as you…I have a couple of jerseys that don’t fit very well anymore…I need to do something before the season starts back up!

Congrats and keep up the good work!

Hey Israel, you have made some amazing progress and you seem to be doing all the right things, I weighed 220 pounds due to medial ligament damage to my r knee and a couple of issues with my vertebrae due to contact sport so was unable to train for a good year and due to bad diet and inactivity i ballooned quickly with all the side effects of stretch marks and lethargy so once all those issues with my knee and back had been sorted, i decided to loose the fat and over a period of a year got my weight down to 180 pounds, it has been a tough process but well worth it, i am now a pt by trade i would like to congradulte you not just on your weight loss but more so on your shape change as increasing your lean muscle mass will increase your metabolic rate increasing your bodies efficiency at burning fat. S o congradulations and keep it up!

You were one of the things that actually got me started on this kick. I weigh 284.2 lb right now, my lowest in nearly a decade. I’m 20 now and am fitting in to cloths I wore in elementary school. I started out last august at about 350 lb. Seeing pictures of you at 260 is also giving me a bit of a boost, you didn’t look too bad then. I just wanted to say good luck. You’re trying to change yourself for the better, and well the only two groups of people it’s still p.c. to make fun of are gays and fat people so it doesn’t make it too easy. I’m not usually a “cheer people on” kind of person but in this case I really do wish you the best.

Go dude I’m with you !!! (sorry for the link/name/dofollow thing), but really, I am, I own a Portuguese Sports Supplements store and I love to see people with the will power and determination that you have, I hope you go much further !

You should be taking CLA and L-Carnitine to, and IMO the best fatburner is Lipo 6x.

Keep me updated, why don’t you send me an email, maybe you have yahoo or aim or windows live messenger, would love to talk more to you,

I’m also trying to get in shape currently, so we could always discuss some ideias,

Regards
JM