9 Weeks & 23lbs Later: 4-Hour Body Update

Wow. I’ve been doing the 4-Hour Body for 9 weeks! I’ve been quiet lately about it but mostly because work has been busy. This week was the first week I just tried to maintain. I’ve lost 23 pounds in this time and have gotten much stronger and started running… which I love.

Yes, I Jason Bradford, admit to loving running. I’m on the treadmill every night now. It’s addicting. The feeling of energy is something that I had long forgot about. No longer.

I really love the 4-Hour Body program. I will admit to deviating this week, however I am still losing weight/toning. The object is to find something you can live with, maintain and not fail at. I feel like I’m at that point… I still have some fatty spots I’d like to lose so I’ll just keep working on them.

Week 9 Update:
Weight: 183 lbs
Inches: (I keep forgetting to measure because I’m in a hurry to eat!)- maybe I’ll take them mid week next week.

How’s it going with you guys?! I hope all is going good. I encourage you to keep it up, it works! If you need any help just let me know (I’m not an expert but happy to try and help!).

Some have asked what my typical week is, so here’s an overview-

Breakfast: Eat within 30 mins of getting up. Usually scrambled eggs with a few slices of tomato. I’ve also cooked pork chops, omelets and drank a protein shake. The point is to get protein in your system as soon as possible.

Lunch: Lunch is usually a piece of chicken, a salad, a burger (no bun, no cheese) w/ bacon and a fried egg, legumes (black or refried)

Dinner: Steak, Chicken, Fish, Salad, Pork Chop/BBQ, broccoli, carrots, beans or I’ll end up at Cracker Barrel for the double meat breakfast!

Exercise Monday/Wed/Friday: Kettlebell Swings=  usually 4 sets of 30 for a total of 120 swings.  100 Crunches, 50 oblique side lifts

Exercise Daily: Run 15-20 Mins (medium speed 12-15 min mile),   walk while working (2-8 miles a day depending on how long I need to be at computer)

Saturday is CHEAT DAY: Eat Rolo McFlurries as if there were no tomorrow.

So as you can see it’s nothing crazy and not hard at all… it’s just a matter of committing to do it.



  1. WOW… 23 pounds! Bravo! I have just lost my FIRST pound so it’s good to read about your success. I KNOW this diet works, tried it in February for 2 weeks before hip replacement surgery. Now I’m recovered and can get back to it. I ate food I love right before and after surgery. Comfort food… But now it protein, beans and vegetables. Let’s hear it for Tim Ferriss!

    • Hi Meredith!

      Thanks for stopping by! Yes, it works and Tim Ferris is the man! Best to you on your 4HB journey!!!