How I Lost 300 Pounds – My Weight Loss Story


Becoming a vegetarian was a big step for me. I had grown up on meat and for someone to tell me that meat was bad was like finding out I was hatched, not born. Not possible.

I read some philosophies about animal products, animal factories, unclean food supplies, animal stress, the amounts of land required to raise the animals and the drugs used or given to the animals so they can produce more food or heavier meats. These same drugs make their way into us, as does the stress the animal goes through. It can be a very unpleasant experience for the animal simply to put some meat on our table.

I took it in stride and from what I learned, decided to give it a go. I was told that I was still going to be able to live a normal life while not eating meat and a much higher quality life at that!


Vegetarianism taught me very valuable lessons about health, about choices and about really doing whatever it takes to nourish ones body. I found that in my city, it was much simpler to make choices and have access to some options, but in my home town – nope. Some times my choices for meals were nothing more than baked potatoes, toast and oatmeal.

Do I recommend vegetarianism today? Not necessarily. I believe that to be a personal choice and that it can be done in serious health conditions to aid the body in recovery. Do we need meat to live. Not sure about that one either. I’ve lived both sides of that coin and have fared well. If I ever was to be in a serious health crisis, I’d drop meat in an instant.

I remained vegetarian for 12 years of which 2 where completely vegan (no egg, no dairy). Most of the 12 years were vegan with the exception of times I’d have bread with some dairy in it, or the very odd pizza which had cheese. For any vegans in the world, being strict is what it’s all about, so, I was a very strict vegetarian with many long bouts of veganism mixed in between.

A Return To Animal Protein

Although I have gone back to eating meat, I am so totally respectful of what the animal has provided for me and I eat only the cleanest possible meats I can find. My food intake on a weekly basis is about 80% vegetarian and 20% meat. I’ll eat 5 to 7 days of vegetables, beans, legumes, nuts and seeds and then have a few meals of animal protein. I won’t think twice about going a month eating a 100% plant based diet, however, I eat eggs almost every day.

[Update May 2011: while I did practice a restricted animal protein food cycle for a good period of time while I was writing this, in re-reading it I feel the need to point out that my diet is now based around animal protein, whey protein, nuts and seeds. Each meal has some sort of animal protein component, then with lots of veggies of course.]

Clean – Free Range Meat

When I eat meat, I eat only free range chicken, bison and eggs when I can mixed with wild fish, nothing farm raised. Wasting of any meats is such a disrespectful act to a being that was raised and then died to be thrown away without a thought. As for the term “free range”, I know… the law does not really regulate farms that allow them to say this and the animals can be kept in quite terrible conditions, and be able to say they’re free range. I buy from local farms, from my local farmers market, from farmers where I’ve seen the conditions myself or know someone who’s been to the farm. It’s that important to me to know I’m supporting farms that are trying to make a difference. For more information on natural grass fed animals visit

I learned so much about health and nutrition from my vegetarian ways. I learned about various types of grains and the history of ancient people and what they did and overcame to keep growing their grains to feed their people. A little intrinsic, I know, but there’s so much history to the simple grain Amaranth. Bet you never even heard of it.

It was somewhere here that I began to learn about other food philosophies and began to put them into practice.

I still say that the near perfect diet is one designed by a vegetarian or vegan and then just add pasture raised chicken or beef to it.

Page 4: Fasting, Cleansing, Cleaning up the Diet and Exercise


  1. hello
    how fascinating! wow I would like to congratulate you on this weight loss. I am not fat at all but I am dieting because I don’t like having some weight to what I am used to.
    I am planning to lose 20 pounds during 2 months.
    when I diet, I only eat yogourts and fruits and drink water and juices.
    I know it is crazy but last time I dieted I was very happy with myself, tall and thin, it was in 2004, I kept it off for at least 2 years but I think I let myself go because of some problems but I didn’t take too much back.

    by the wa, you are very different in the 2 pictures, you are an example and I really love that you did that, that proves you have strenght.
    take care

  2. Hey, I was about 45 pounds overweight, then I got type 2 diabetes, pretty much got my act together overnight, after that…..NO MORE SUGAR, seriously, this works like a charm. cut out sugar and high and medium glycemic foods. Im sure we’ve heard it a thosand times but the weight will fall off within months, even without additional exercise.
    Just have patience.
    All the best. Dave

  3. what a compelling story. I need to hire you for my website –

  4. ohhhh that s un believable and I think I should be motivated from you.

    I was really 95 kg and Want to loose 15 kgs i have various problems like Bloated stomach and Trap wind kinds of problems but I have n ‘t make my self to loose that out. I think your 1st point starting from the decision is the only thing which i need to do it. I seriously want to add your article in my Website : in the Tag you.

    Can I.

  5. Stomach acid Man January 18, 2008 at 7:57 am

    Rob Cooper Great Buddy You have done that thing which in this world are rarest. I think You should be awarded Great Implementor in this world. I truly respect your Spirit.

  6. Rob,
    You are a very, very intelligent man, and I admire that you never gave up. Thank you so much for writing your story here; you’ve truly inspired me. I hope I can be as motivated as you, and believe in myself more, so that I can lose the weight I want to look and actually feel good about myself one day.
    All the best, and again thank you. :]

  7. Great story Rob.

  8. Mr Cooper

    You seriously rock. Thanks for the inspiration and thank you for taking the time to create this blog. I really appreciated reading the honest description of your journey

    Kind Regards

    Some random fat f*** soon to be fighting fit

  9. How I Lost 300 Pounds – My Weight Loss Story…

    The true story of how I lost 300 pounds going from fat to lean and healthy using food, nutrition and exercise…

  10. Rob,

    A very inspiring story for anyone. I have a question… After you lost the body fat and began bodybuilding, did you still practice the same food combination principles?

    I weight train regularly and play sports and have always eaten healthy foods, but hadn’t paid attention to the correct food combinations (ie. no protein with starches). Now I’m having trouble designing meals that don’t combine foods that will hinder digestion.

  11. Rob,

    Wow! What an inspiration you are! I am in the middle of my own weight loss journey. While I am currently in a bit of a plateau, I’ve already lost over 50 lbs!

    I just want to say that I admire how you just keep at it every single day! Good for you, man!

  12. “It all began with a decision”

    “I began to use the power of my mind to attract success. I used creative visualization, affirmations and the power of the written word to set intentions. I learned a unique concept regarding thought – that I could create my life exactly the way I wanted it, just by believing it to be so.”

    I like this parts the most because that’s the way I live my life too.

    What mind believes the body can achieve.

  13. Karlo, thank you for your comments. I appreciate your input.

    I’ve had a look at your website and I’m afraid that I have to say that I won’t link to it any longer.

    I DO NOT approve of weight loss drugs or pills as your website clearly promotes. It’s the policy of my websites not to link to any pharmaceuticals as they’re simply poisoning the body and creating the environment for ill health.

    I completely welcome your comments, however, I will be pulling the links effective now.

  14. Ok, no problem mate I won’t put a link onto my comments anymore.



  15. Nice story rob, i very enjoy to read your story!
    hope you dont mind that i forward this link for my friends.

    great work!

  16. Glad you liked it Stewart. I’ve removed the links to your diet pills website as it’s my policy to NOT link to pharmaceuticals or weight loss pills.

    Thanks for your understanding

  17. Now these are the kind of stories that we all need hear so that we can stay encouraged. I admire Rob’s spirit and commitment which obviously seems to have paid off big time.
    Nothings impossible!

  18. “I believe that once you make a decision and fully commit to it, that the universe supports your decision and attracts into your life things that wouldn’t ordinarily be. Facts came my way, people with info came my way and I began to learn new lessons.”

    Beautiful. Good for you, Rob. And kudos for having the courage and humility to share your story. You could let the world assume you’re just another hot guy out trying to tell the world how to better take care of our bodies, but you chose to share where you came from and what brought you to this place. Embracing your former self and using the things he taught you to educate and enlighten is no small thing. You should be proud, of more than just your remarkable reformation.

    Cheers and good luck to you!

  19. Kimberly, thank you so much for your kind words.

    “Hot guy?”

    thanks for that too

  20. I liked you better when you were 475. JK. Great job. You are an inspiration. I am working on losing my weight as well, but I still have a long way to go.

  21. This was unbelievably inspirational. I am overcoming an eating disorder through exercise and proper eating and this story was just the thing to remind me the power of treating your body right. Also, you’re absolutely gorgeous! I hope I meet a guy as wonderful as you are :)

  22. Please keep up the good work, and keep us informed. My husband and I will definately put your advice into action. You are very inspirational. We do not believe in pills either and were having a rough time with eating right or knowing what time of night to stop eating as we were night owls. So thanks again. And Yes! you are


  23. I’m already a vegetarian. I was feeling so down because I stopped losing weight. I’ve been stressed as alot was going on in my life. A resounding “duh” echoed in my brain when you said that you simply walked. I’ve been worried about how to lose weight, which excersize program is right for me, which gym would be right for me, but in my current condition, I couldn’t possibly bear to go to the gym. Fat folks are conceited, you know… we always think someone is going to stare. :P Anyway, I plan on walking as long as I like starting tomorrow. I’ll go back to doing sit ups. I was able to use some of the infomation you posted, and I can’t wait to order the books! I’m most interested in the 24 hour cycle. It makes perfect sense.

    Anyway, thanks so much for the inspiration. I really needed it. I signed up for your newsletter. :3

  24. Hi Rob,

    What an awesome testimony! It was so increadible genuine that I took notes & purchased many of the products you suggested & will research others. You are truely inspiring, my friend. I pray that God blesses you abundently.


    Miss Andi

  25. Rob,

    As a Chef, it’s always been tough to stay on point…two years ago through diet and consistent excercise program, I lost about 110 lbs. Unfortunately, I changed my habits and gained back some of the weight. Now, I’m back on track, and reading your story reminds me of how in focus I was, and now need to be.

    Thanks, maybe we can keep in touch, I am doing a lot online too, and would love to hear how your blog has grown and evolved.

    Take Care,

    Chef Tony
    Visions Restaurant

  26. I really would like to thank you for sharing your experience. I am overweight and have struggled with what to do to take control of my life. I thank you for offering tips on what you did so that I too can implement them in my life.

  27. Rob,
    In the beginning of your story you wrote about the terrible stretch marks you had and indicated you would write about how you got rid of them later. I didn’t see anything in your wonderfully inspirational story of “how you lost 300 pounds” and I tried to search your blog, but it didn’t help. I’d really like to learn about this.

  28. This was motivating. It is very hard for me to loose weight because I am insulin resistant. So far I have lost 11 lbs. I still have another 74 to go. I hope I reach my goal. And yes, please tell us how you got rid of the stretch marks. And how do you still manage to keep the weight off?

  29. Rob,

    I thoroughly enjoyed reading your story. I’ve been struggling with weightloss and excerise. Your story has motivated me to take one step at a time and also to realize that little is much when a person hasn’t been doing nothing at all. Just by starting a little excerise and eating right can lead to good health.

    Thanks so much,

  30. YES–_THANKS!!
    Other great books are


    feel 15 years younger at age 54

  31. Your account of your ‘before’ life is fabulous and the slow and deliberate, but reasonable small changes you made. My daughter has also been through changes such as yours..At age 35 she was morbidly obese and the decision came suddenly to her as well, I think. Now, at nearly 37, she is maybe 70 lb lighter and has run several sprint triathlons and a half ironman…Here’s to change and taking personal responsibility for a great life. Sue

  32. Your story and the provided information will help me lose my last 25lbs, I have lost 125lbs over the last 13 months and I travel for business all of the time.
    Thank you so much for your story and I believe this will help me to reach my fitness goals.
    Thank you and another reader was correct, you are a hot guy.

  33. Greetings,
    I have read most of your blog. I am very impressed with your weight loss and how you learned about food and how it affects our bodies. I like some of the recipes you have posted, and have clicked on the place where it says, click here to sign up for recipes to be sent…however all I got was your wonderful recipes, not a place to sign up to receive them. Please advise.
    Also, I have just begun soaking and sprouting. I have a large bag of sprouted Mung beans in the fridge, what can I do with them besides us them in stir fries and in salads? Thank you for you help with this.
    All the best, Anna

  34. I think Rob Cooper, or the FormerFatGuy, has a pretty amazing story. :-)

  35. Christina Palermo November 22, 2010 at 9:41 am

    Wow! That’s all I can say! Wow!

    Your story is definitely an inspiration not only to the contributors of this site but also to those who are terminal obese people like the one you used to be.

    Ever since I finished reading your story, it reminded me of how I felt when I reached rock bottom. Not only did you overcome that particular trial, but you literally passed it with flying colors.

    There probably would be no overweight people if each and every single person in the world has the kind of drive and determination you have.


  36. I have just started my own weight loss journey after years of personal neglect and emotional eating I decided it was time to get off my backside and start doing something about it. It’s been a tough journey so far and every day I am reading other peoples blogs and looking for inspiration.

    I have bookmarked and subscribed to your blogs RSS feed and I will be coming back here often to find tips, advice and inspiration.

    RGS. Justin

  37. I’m used hervalife for a long term ( 3 year to be specific) and helpme to loose weigt but is to expensive, now I’m addicted, and I’m scare, to stop and gain the weigt again, I read all your experience the four pages, and I feel motivate. Tank for your time , I see you don’t have any bussines interest

  38. I’ve been recommending Fit For Life to people since I used the principles first on my cat! No lie. She was 16 and developed Diabetes to the point she could not walk. Her blood sugar was 480 and the Vet said he’d be in his office to give her insulin injections 3 times a day. I said, “Let me try something first”. One week of cooked mixed veggies with a tiny amount of deli turkey for flavor and she was walking and the sugar dropped to 180. She lived 10 more years after that. I had a tumor on the pituitary that shot my weight up to 300 in a couple of months. I beat your land speed record hands down. But Cushings Sydrome does do that. I use the same principles I learned in Fit For Life to now deal with the Adrenal gland version of Cushings. The most important change of all most folks need to make to lose weight is to drink water..only. No other beverages. Also, a person does not have to be obese to experience the same scary heart-breathing issue. Happens to me if I eat a ‘standard’ heavy meal. Argh. I’ll be 61 in a few days and my Cushings began at age 25. I came here for your lentil loaf recipe, and I’ll try the gravy now too. Thanks!!

  39. You might like one of my favorites; I combine raw pumpkin with zucchini in olive oil with salt, and cook it down and add cooked rice to the mix. Carrots can be used instead of pumpkin. Simple and tasty.

  40. [...] How I Lost 300 Over the next two and a half years, I lost 288 pounds … I did not choose to drop 300 pounds…. I chose to learn about my … Hey, I was about 45 pounds overweight, then I got … [...]

  41. victoria arnstein February 17, 2011 at 1:53 am

    Hey there Rob!
    So happy that you got your act together before it was too are one of the lucky ones. I read fit for life by the diamonds and it was eye opening. Granted I have been studying food combining for years and natural hygiene too but I found it very helpful and I told my mother to read it…she has been following it now for 4 months and she improved her health and her allergies that she had for 60 years and she lost a total of 15 lbs and looks and feels great.
    I hope you are still at it and if not , you get re inspired by my husband’s videos on you tube or his website, both called it will help improve your diet even more.
    I recently took on a 21 day fast and got rid of a lot of toxins and addictions to certain foods…Although I wanted to go all fruits and veggies raw, I started to eat some cooked vegan meals at night b/c it is so cold in ny in I was using braggs aminos thinking it was better than salt, but I am bloated all of the time with that I looked it up in the middle of the night and came across this..I hope to get off of it soon, as my goal is to be the best I can and I think that means sticking to just simple whole foods without any condiments at all…good old natural fruits and veggies…It is funny that we need to learn how to cook and we don’t need to learn how to eat a that says that we don’t follow the natural path that was intended for us..another great book is the 80-10-10 diet by Dr. Douglas Graham

  42. Great story! Good for you! My daughter gave me the book fit for life and I lost 12 lbs on the wonderful diet! I am reading it for the 4th time, and gave it to all my friends who are always asking me what did you do? They are all loving the book. Here’s to avocado sandwiches! Keep up the good work! Nancy

  43. Rob, wow amazing. :) I am a teenage girl and have often struggled with feeling like im not good enough. This story is a great motivation tool, proves that you can go from nothing to having everything. kudos! take care

  44. @Victoria, the 80-10-10 book is ok, but certainly NOT for everyone. We each have individual macronutrient needs for our own body types. A protein type would become quite ill following the 80-10-10 diet. But, for a carb type, yes, I’d recommend the 80-10-10 book. Thanks for your comment

  45. Thank you for sharing your amazing story. You are an unbelievable inspiration, and actually, being my self an obese person, years now dwelling in my problem without solution, lacking support and unfortunately, must admit personal motive, i was thrilled to find your story, seeing how persistance and decisiveness can lead one to the light.
    I only hope i can do like you.

    thank you again

  46. Man that is a great story….i wanna say congrats on your weight loss….i am in the process of losing weight…..a month ago i was 396….as of right now i am 350 pounds…..and its stories like this that inspire me to push even harder…..if u have any tips please do e-mail me.

  47. I applaud your determination and commitment! You mentioned something you had as a secret weapon for stretch marks… And said’ more about it later’. But i didn’t see any further details. would you share that info?

  48. Rob,

    I am at 40 where you were all those years ago. My desire is to be healthy and live long enough to enjoy grandkids in the next 20 years. I currently weigh 320 lbs. I hope to take small steps at first such as you did to get started. I just wonder how one affords all these natural foods at the prices they are often at. My wife and I and two kids live paycheck to paycheck which makes eating all natural foods difficult. I will be subscribing to your blog and hope to share some successes with you. I am ready to start my journey to the destination before me. It is now up to me to begin my walk. God bless.

  49. You are inspiring to men and women alike your motivation is contagious as is mine I have lost 100 pounds plus in less than a year (I was 323 lbs.) through diet and exercise only. At one time I thought it was impossible. We have to be good stewards over our bodies just as we are over finances family etc. You are keeping me motivated through this journey. Keep in mind,it will not end at our goal weight we have to maintain. However, it is easier when there are average people like us motivating others to do above average things. I wish I can show my picture here but they are on my blog sites. Thanks for the post, with love from The Average Joe.

  50. Hey Rob, I loved your story its inspired me to get myself back into shape. I am 22 years old I used to live the typical teenage lifestyle I grew up around.farming and.staying active. I was always into some.type of sport from football, baseball, track to tennis. After high school I was still active if I wasn’t chasin women lol.I was working and working hard from helping my friends dad in logging to sawmill work ( which I highly recommend to anyone who wants yo burn fat and build muscle quick) I weighed a healthy 245 before the mill but worked hard and went from 245 to 210 in solid muscle had a little bit of belly fat but wore a size 34 jean. But now that im in the operating engineers im stuck in equipment for 10 to 12 hours a day 6 days a week no time for the gym and when I do get a chance I have no energy at all for the gym. And now that im married and work all these hours I find myself eating fast food more and I absolutely hate it!!! But my wife cooks good food but its foods like I grew up on in the country fried fatty greasy foods but since all of this has came.into my life I went from weighing 235 after working the sawmill and being layer off I have accumulated 100 pounds on top of the stress of work and the 2am drive to work and then the hours worked and then the 2 and a half hour drive home at 6 pm. My weights only increasing and.if I could get your thoughts and input on this it would be greatly appreciated. THANK you sincerly Trevor Chamblin

  51. I am so pleased :) I Googled Bragg’s Liquid Aminos and found your post, and read about your success, and I love the story. I’ve done the same, but have lost my way and have to get back to health and well-being. I also am in school for a degree in health and nutrition.

    Wonderful to find this!

  52. My respects. Gongrats. When u were on 475 u were good looking and now U r even finer with that body. I bet u have so many girls after you. Anyways great job if u went through with that your going far in life

  53. Dude! You are a stud for stepping up and dropping 300 pounds. I see so many people who don’t have the heart to follow through and save their own live like you have. Great story and great lessons for us to learn.

  54. Incredible story! I think its great reading this as I have been losing fat for just over a month now. In the first month I lost 17Lb 3.6% body fat and over 8 inches, Im not big anymore I just wanted to tone up and drop a bit of access body fat but have to say your story is very inspiring. What diet do you do?

  55. I just wanted to thank u rob I’m at 288 right now and I’ve decided to lose weight your story actually gave me the motivation thank u

  56. Good stuff @Stacey. Glad to have inspired

  57. I find this story very inspiring..I’m 22 and I weigh 300 pounds and I need to do something now about it…im so sick of living this way, I really hope I can make the commitment and have the will power you did

  58. Sir,
    I am 32 years old and just passed 300 lbs. I always wondered how people could let themselves get so big. Realizing i was one of those people. I have been discouraged in other failed attempts. but reading your story has motivated me to get it done. I have 2 wonderful children and would hate to cut my time short with them due to laziness. Just wanted to say thanks. Reading your story lets me know that with determination and hard work it can be done.

  59. That is a great story man… I used to be a stud back in high school, then i got married, had kids and am in my late twenties, it seems like what ever i try i cannot get this tire off around my waist…. i know a lot of it is my build but any advice, currently i am around 220 and would like to be around 190 to 180… any advice is great advice… thank you


  60. I am on a similar journey… I was at a hefty 325 lbs last year around this time. I am now at 280, but nowhere near done. I just recently started a blog to chronicle my journeys as well and your post has truly inspired me to continue my success and to become the father and husband my family truly deserves!

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