Trained Chef, Fitness professional and Health Guru

Life after Fat: Gaining Self Confidence

Self Confidence. The trait we lack most when we aren’t happy with who we are or what we look like.

Having no confidence in yourself, or your looks and abilities can really wear you down and destroy you as a person.

You have been working on changing yourself to become a better person by eating right and exercising. Now lets work on the internal stuff, which is the most important.

What I’m going to do is give you a few tips and a couple of tricks to get the confidence that you’ve always wanted and needed.

With this new self-confidence you can get the guy, girl or job that you have always wanted, but never had the guts to attempt.

The first thing you need to do before you can move forward is realize that you are not the same person that you use to be. This may be the hardest thing that you do or have done up to this point. I have struggled with this and still continue to struggle sometimes.

When you go most of your life looking and feeling a certain way it can weigh heavy on your soul. You start to believe the mean things people say to you and get use to the way they treat you.

When you first transform yourself, it can be scary, to go from John Goodman to Ashton Kutcher, but you have to convince yourself that you are not the overweight, unhappy person anymore. He is long gone and its time to welcome the new handsome and charming guy. 😉

This will take time but there are certain things you can do to build the confidence.

So I’m going to list a few tips. Hope it helps.

Tips to gaining confidence

Tip #1

Put yourself in situations in which you can feel good about yourself and your accomplishments. Hanging out with people you haven’t seen in a while or putting yourself in a position to be noticed.

Hearing that you look good will convince you, that you do, even when it is hard to believe.

You won’t realize what you look like, ever. I still can’t comprehend what I look like. I see pictures and I laugh.

Tip #2

You need to approach your sexual desires. If you see a woman that you think is attractive, it is important for you to give a smile and just say hello.

Saying hello with a sincere smile is all you need to do. The more smiles and hellos that you get from attractive people, the better you will feel about yourself and begin gaining confidence.

If a smile is reciprocated then there is interest. This approach can be used as a segue into a conversation.

You can’t look at it as an attempt to pick them up, because that leaves room for rejection, and rejection is not what we want to happen.

Smile. Hello. What’s your name?. Where are you from?. You are very beautiful. It was nice meeting you.

Walk away. And repeat. Keep it short and sweet. If they want more they will come get it.

Doing this a few times will get you use to speaking to the opposite sex or sexual desires. All in which will add to your confidence.

Tip #3

Don’t be afraid of rejection. You have been rejected your entire life and so it became a part of who you are.

No, it was who you were.

New body, new outlook and new mindset will transform you into the confidence bearing stud that you’ve dreamed of being, and with good reason.

You miss 100% of the shots you don’t take. You can’t live in fear. You’ve done that for too long already. It’s time to move on and become the person that you want to be.

I’m not saying be cocky or tell them how good you look.

I am saying, be real, be the person that you’ve always wanted to be, express your feelings and be confident.

You’ve always been beautiful on the inside, but now you’re just as beautiful on the outside.

Be yourself, carry a conversation and fear nothing, the best is yet to come.

You have an infinite amount of first chances. Use them up.

Each day smile and say hello to someone, and if nothing else, you may just make their day.


Build Muscle Safely: How I do it after having Heart Surgery

Exercise can be a very dangerous activity, if you don’t know what you’re doing. Especially when it come to weight lifting.

When I was 2 1/2 years old, I had Heart Surgery. I was just born special and needed a procedure. I was blessed and lucky enough to make it through alive, a child who had a similar surgery the same day, who I was playing with hours before we went in, did not make it.

Which is why I believe it’s important to enjoy life to the fullest, every day. Cherish every moment as if it were the last one.

How I find my joy is from working out in the gym.

Everyone should be careful in the gym and consult a physician before any strenuous activity, but someone like me, especially. I also just recently had a stent put in my aortic valve 2 years ago. I have to be especially careful with what I can do to build muscle.

You see these huge hero’s and superstars like Arnold Schwarzenegger and The Rock and you want to look just like them and do what they do.

I see kids in the gym everyday struggling to lift heavy weight, straining themselves and nearly killing themselves.

Please don’t rush into things. You have your entire life to look as good as you want. Do it safely.

My father, a body builder since the age of 17, now 58 and still lifting, always tells me, “Long Haul”. As in it won’t happen over night, but injury and even death will if you aren’t careful and mindful of what you are capable of.

You get one body, don’t destroy it by taking shortcuts or thinking you’re going to look like Arnold, because your not, you are you, and you will only get hurt.

The key to building muscle and the safest way to do it, especially for someone like me, is, High Reps and Light weight.

This will safely guarantee you to build muscle and get shredded. 

Here is an example of what you should do if it were biceps day:


Dumbbell curls: Standing with arms shoulder with apart, grab dumbbells, rest arms fully extended, palms facing the sky. Pull the dumbbell towards you to your shoulder, alternating your arms. Do 3 sets of however much weight you can get 25-30 times.

Barbell Curls: Standing with arms shoulder with apart, grab bar, rest arms fully extended. Pick up bar, palms facing the sky and pull toward chest. Do 3 sets of however much weight you can get 25-30 times.

Hammer Curls: Standing with arms shoulder with apart, grab dumbbells, rest arms fully extended. Palms should be facing each other. Pull the dumbbell towards you to your shoulder, as if you were using a hammer, alternating your arms. Do 3 sets of however much weight you can get 25-30 times.

Incline dumbbell curls: On an incline bench, laying back on it with arms shoulder with apart, grab dumbbells, rest arms fully extended. Palms to the sky, pull the dumbbell towards you to your shoulder, alternating your arms. Do 3 sets of however much weight you can get 25-30 times.

Spider Curls: On an incline bench, laying chest first, with arms shoulder with apart, grab dumbbells, rest arms fully extended. Palms to the sky, pull the dumbbell towards you to your shoulder, alternating your arms. Do 3 sets of however much weight you can get 25-30 times.

So here is something to get you started on.

I just gave you a taste of what a workout regimen should look like.

Before you do anything, especially if you have a medical condition, please consult a physician before using this info.

I am here to help you lift correctly and safely.

This is not a competition and there is no time limit.

Start lifting now and do it forever.

You have your entire life to get huge, do it safely and smart

I am not a Doctor, I am just someone who knows his body, and until you and your Dr. know what you’re capable of ,it is not recommended for you to wing it.

The heart surgery only adds to the proof that I have heart...

The heart surgery only adds to the proof that I have heart…

Heal your brokenness: How to use the Hate to Motivate

1173665_10100901410867615_1855209104_nSo the truth is, words do hurt. If I had a dollar for every time I was called, Fat, Tubs, Rolls, Chubs, or any adjective used to hurt me or bring me down, I could buy the state of New York.

This could be what’s holding you back. I feel your pain. I know its hard to get over how mean and hateful people are. But maybe the reason they were so mean is because someone was mean to them. I can’t justify their actions or reasons, but unfortunately it does happen.

Not a day went by where I wasn’t ridiculed or made fun of for my weight. It hurt, bad. I would go home and cry and just pray that things would change.

I would get bullied, punched, squeezed and poked. But, nothing resonates more than the hurtful words they used. It will take time to get over it, I still feel it sometimes and unfortunately can’t fully let go of the kid you see in the picture. But we can convince ourselves that we are different.

We can change and grow into something beautiful. Allow your inner beauty to match the outer beauty. Reunite the two and grow into the person you see in your dreams.

When I was the kid you saw in the picture, I knew in my heart and soul I could become the man I am today. I saw it, but I just needed the motivation, will power and strength to make my dream, a reality.

Take the pain you’ve felt, the hate they said it with and run with it, or walk, if you can’t run. 😉

You have to stop feeling sorry for yourself. I know it hurts, I still think back and shed tears.

But, look back and shed tears of joy, knowing you’ve grown and developed into the imaginable.

This goes far beyond weight loss. Use this in your everyday life no matter who or what you are. Dreamers dream and doers, make dreams come true.

Allow this story to be your strength and motivation.

Don’t give up on yourself. 

Believe in the unbelievable and turn those dreams into a reality…

Fat for Fit: How to substitute foods while never compromising flavor

Food is more than just essential to life. It can influence your emotions, making you feel happy or sad. It also impacts how you feel about yourself. Eating habits however, are not an easy thing to take control of.

Not eating a proper diet can lead to diabetes, heart disease and/or eventually death.

I am here to give you warning and spread awareness.

Until we fully accept that we are what we eat, we will play down the importance of managing our eating habits for our physical and emotional health, and when the day of reckoning come, it will not be so easy to take control of.

I understand that we all have our kryptonite or guilty pleasures. By following this guide of food substitutes, you can still eat the foods you love, with minor adjustments.

Mayonnaise = Fat = Clogged Arteries 


Hummus. Put hummus in your chicken salad, tuna salad, or in a sandwich for that added creamy texture and flavor. Hummus also contains protein so, adding it as a condiment is a great way to supplement your meal with added protein.

Guacamole. This is packed with Omega-3 fatty acids, which is great for your health. It can be used as a spread much like mayonnaise. It is high in calories, so stick to a couple of tablespoons if weight loss is your goal.

Salsa. Yes, salsa. This is an amazing low calorie flavor packed punch. Use as a dip, a spread, or a sauce. Anything you can think of, works with salsa. Heat it up and serve with pasta, or a piece of fish.

Deep Fried foods = Fat = Heart Disease


Corn Flakes. This is a very healthy breading that can be baked in the oven.

Whole Wheat Flour. A great alternative to white flour. It can be used for pan frying with a small amount of olive oil or pan spray.

Dressing = Just not good & excessive


Vinegar. Add that extra zing to a perfect salad. You can even reduce the vinegar with a little honey, and make a nice sauce with it. Serve hot or cold.

Extra Virgin Olive Oil. A good fat, when mixed with vinegar it makes a delicious dressing. Add mustard and honey, for maximum flavor.

Hot Sauce. I put this shit on everything. Lots of flavor. Has capsicum, which is great for your metabolism.

Oil = Fat = Heart Disease


Extra Virgin Olive Oil. Good fat, added flavor.

Pan Spray. Low to no calories, perfect for cooking.

Regular Pasta or White Rice = Low Nutrients = Water Retention & Big Belly


Whole Wheat Pasta. I believe it tastes better, and is definitely better for you.

Brown Rice. This healthy rice option will change your life.

Ice Cream = Sugar = Diabetes


Plain Greek Yogurt. Add honey, fresh fruit, or a scoop of protein to add some flavor and nutrients to this delicious high-protein snack.

Frozen Fruit Smoothie. Add your favorite frozen fruit to a blender. Mix in some coconut water or low-fat almond milk, Greek yogurt, and honey to add some flavor.

Soft Drinks = Sugar = Diabetes


Green Tea (unsweetened or sugar free) Great source of antioxidants, and perfect for speeding up your metabolism.

Coffee. Also, a great source of antioxidants, and perfect for speeding up your metabolism.

Water (most important substitute of all). Gets rid of toxins, central to maintaining a healthy body.

These are just a few tips to get you started.

Follow these substitutes to start taking control of what you put in your body, so you can maintain a healthy, fit lifestyle.

Check back for more soon.

From Fat Back to SIX PACK

Laughed at, when he believed in his heart a Six Pack would be his...

Laughed at, when he believed in his heart a Six Pack would be his…

Don’t think for a second that you are not capable of great things.

Any goal that you have for your ideal body, is achievable. You just have to be willing to go out there and take what is yours. When I was over 300 lbs I knew in my heart, mind and soul that I would someday have a six pack.  The more people laughed at me the harder I trained in the gym. I turned their hatred and jealousy in to motivation. It was not easy by any stretch of the imagination, but it is possible.

Hey, we are here on this earth only once, why not accept the challenge of attempting to perfect ourselves, health, mind and body.

I am going to give you the tips you need to get the six pack you have always dreamed about. I love mine and you will love yours too…!!!

My Six Pack is even more special than most, it has stretch marks over it, reminding me, I can do anything my heart and mind desire, I have changed for the best, and you will too.

Tip #1:

You are what you eat.

I know this is going to be the hardest one, I understand that. But it is the most important to changing your shape.

Beware of alcohol, it has tons of carbs and sugar in it. Not the good kind. Eating vegetables, complex carbs, and good protein, preferably fish, will be the way to go.

Too much bread and alcohol will keep you from achieving your Six Pack Goal. Wheat, beer and barley can not be digested properly in your belly.


Water flushes out your body, the more water you drink the better you will feel and look.

Tip #2:

Exercise at least 60 minutes a day.

Cardio, mixed with ab exercises, will build your core and develop the muscles you need to achieve your Six Pack.

What exercises to do?

The elliptical: 30 minutes a day. Tighten core for maximum results. Sheds fat and doesn’t feel horrible while doing it.

 Leg scissors  Do 3 sets of as many as you can. Lay on the mat, lift up legs, up and down or open and shut. You can even switch the leg opposite, up and down.

Leg raises: Do 3 sets of as many as you can. Position yourself in the leg raise chair. Grab on, and lift up legs. You can lift them up straight or bend your knees for ease.

Ab coaster: Do  3 sets. 1 set straight up, 1 set to the right and 1 to the left, for obliques, of as many as you can do. Position yourself on the machine and squeeze core, then release.

Full body extenders with weight: Do 3 sets of as many as you can with the weight appropriate for your strength. This is the most important exercise to get your six pack. Lay flat on back with weight in hand, slowly rise up engaging your core, then slowly roll down to engage again. Shit is intense but builds your ab muscle for visible results.

ABsolutely possible for anyone willing to put in the work...

ABsolutely possible for anyone willing to put in the work…

Step #3:

Don’t give up so easy.

This will not happen overnight or over the course of a week. But I promise you, I really do. If you follow my guide religiously and put in an honest effort, after just a few months you will be shocked with the results.


Let’s share this SIX PACK together…

Enjoy, and good luck…!!!

Getting Started on your NEW Body

Fat Josh, teased, beaten down and destroyed by words...

Fat Josh, teased, beaten down and destroyed by words…

Exercise is not the easiest thing to do. Especially if you’re new at it and not in the best shape.

I understand how weight loss or weight gain can be frustrating.  Trust me, I was once there.

But do not worry, I am not here to overwhelm you, but to give you tips and confidence on how to attack you’re body to satisfaction.

Step 1:

Before you even enter the gym, studio or you’re place of exercise and Zen, you need to prepare yourself mentally.

Step 2:

Set realistic Goals for yourself. Weight loss: lose 2 pounds this week. Weight gain: gain 2 pounds this week. Whatever goals you set, make you’re Goals reachable. The more Goals you reach the more confidence you will get and the more inspired you will feel. Make weekly goals, monthly goals and yearly goals.

For instance, I was 305 pounds, I told myself 6 months before I got to 220, that I would be there in a year, I did it in 6 months. The more results you see the harder you go and you’re results will be completed before you had planned.

Step 3:

Just go for it!!! Don’t wait until Monday…!! You will know when you’re ready, and when you are, you have to seize the opportunity to change you’re life. You may not know what to do with exercise right away, but just being at the gym or place of exercise is a start, you will learn and get better with everyday.

Step 4:

You don’t have to do this alone. Ask questions. Join a gym, surround yourself around people that have the same goals as you, but who may also be one step ahead of you’re next goal. See the results in yourself and those who were where you are. You can do this…!!! I am here to help… 

Step 5:

Most important step. Believe you are different then the person who started this. You are not the same fat ass or skinny mini…!!! You are going through a body and mind transformation. The more you believe in yourself and the person you want to be, the better the results.

Happy Josh, Fit, strong and capable of anything that comes his way...

Happy Josh, Fit, strong and capable of anything that comes his way…

That’s it for now folks.

Now is the time to change…!!!

Show yourself you can…

Feeding Time: Huge Joshman Cakes

Huge Joshman Cake w/ Mid-Raw Burger and salad

Huge Joshman Cake w/ Mid-Raw Burger and salad

I have been receiving questions about what is in the Huge Joshman Cake… Here is the recipe…

3#’s of Chicken
3#’s of pork
2#’s of brown rice
3 Cups White wine
Any pre-cooked veg you desire
water to cover

Take chicken and pork braise on low heat in a large pot with white wine and enough water to cover meat salt to season…

Meat is done when it falls apart…

When meat is tender, add rice and water to cover, allow liquid to boil, when it reaches boiling point, turn down to low and allow rice to cook…

When rice is tender… add veg… mix… and cover on high heat for a few min…

When mixture is finished…

Add a small amount to a pot put on high heat and allow rice to crisp… flip over allow to crisp and that’s it…

These cakes are great sources of good carbohydrates and protein, they can be supplemented with any meat or veg to complete this Huge Joshman Feeding Time…

Any questions… Please ask…

Huge Joshman: Wild Boarverine

This is the beginning…

I am here to inspire you…

Yes… I was created by an idiot…

However, do understand that that idiot is proof that anything can happen…

If for any reason you are not happy with who you are as a person…

There is something you can do about it…

I am a Trained Chef, Fitness professional and Health Guru, that has the exercises, recipes and tips to help you live a fulfilling and happy life…

I was over 300LBS, now I am 220lbs and the proud owner of a 6 pack and am in the best shape of my life…

Do not be afraid to ask me questions…

I am here to help and inspire those who want to change for the better an opportunity to do so…