Jason Bradford

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

// July 16th, 2011 // 2 Comments » // life

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.

Time To “Tweak” The 4-Hour Body

// July 2nd, 2011 // No Comments » // life

Well, it has happened.  The weight loss has slowed.  Panic mode? Nope.

Like with most diets or eating changes our bodies eventually get used to it.  Even with a cheat day thrown in-  at some point it levels off.  Mine has leveled off too soon.  I want to continue losing weight.  I want to get to a specific number and stay there.  I don’t want to gain a ton of muscle (the little bit I’ve gotten since this started has been awesome but it’s enough for me!).

No, I’m not quitting the 4-Hour Body exactly…  Yes, I’ve already tried to tweaks in the book to kickstart the weight loss again.  Nothing seems to work for the weight loss.  Maybe I’m working out a bit too much and the muscle is just developing. I’m not sure, so I’m getting a fresh start.

Last week Tim Ferriss, author of the 4-Hour Body, suggested a book called Everyday Paleo.  I’ve been reading Everyday Paleo and the two plans are very similar.  I’m going to switch to a strict paleo diet for the next 4-5 weeks to see if I can kickstart again.  The biggest difference in the two? The 4-Hour Body focuses on a lot of bean/legumes and the Paleo diet allows some fruit.  This will be a welcome change for my taste buds!

I’m going to continue the exercises from the 4-Hour Body but maybe cut it back a bit and focus on cardio more.

I’m not a Dr. so this is just me experimenting with combining two amazing health plans.

Here’s to Everyday Paleo and 4-Hour Body.  Beginning Week #8

Week 7 Update:
Weight: 189
Inches: 144.5

Total thru 6 Weeks:
Weight: 17 Pounds off (no change)
Inches: 11.5″  (Down 1″)

Treadmill Desk : Awesome!

// June 29th, 2011 // 2 Comments » // life, Technology

A while back a friend of mine told me about his ‘treadmill’ desk…  ridiculous I thought, but an amazing idea!  I didn’t have a treadmill until 2 days ago.  The first thing I did was get it setup and the next day I began measuring to build my treadmill desk.  My smart wife was like-  grab your Goofboard (an amazing board to work on your balance- closest thing to surfing in TN!) and just put it up there-  use your lap desk and get working!

So it was that simple.  My first day working I walked 5.5 miles over the course of the day.  As a matter of fact I’m typing this while walking.

A couple of notes.  It’s not hard.  I put it on about 2mph to get started.  If I have a skype call or just get a little sweaty I drop it down to 1mph.  Typing is surprisingly easy too-  not too many mistakes yet.

If you have some cash to blow and enough space you can get a really nice Treadmill Desk.  I don’t have the room!

Here’s hoping to kick the 4-Hour Body into overdrive!

Ready To Quit : 4-Hour Body Update

// June 19th, 2011 // No Comments » // life

Yeah, as pumped as I was to get started over 5 weeks ago-  today is a day I want to just quit.  I still can’t get pass that nagging scale in my bathroom.  I want it show drops of 5 and 10 pounds a week!!!  However, I know it’s more than that and I really should ignore the scale.

It’s insane to say that.  I know I should ignore it and the numbers don’t mean much but I still let it get me down…  Why?  Talk about a mental road block!

With that said and off my chest.  I’m not quitting.  I am going to have to ‘tweak’ some things.  This is the beginning of week six.  I did lose almost 2″ last week which is actually great.  My clothes are fitting different and I do feel much better.  As far as weight? I dropped one pound.  I have no way of telling how much I gained via muscle.  I’m over a week into my Kettlebell training (3 days a week). So the numbers:

Week 5 Update:
Weight: 192
Inches: 145.5″

Total thru 5 Weeks:
Weight: 14 Pounds off
Inches: 10.5″ gone

So how are you guys doing?  Ready to quit or just getting started?!  Hang in there and IGNORE the scale!

4 Hour Body : Resources

// June 8th, 2011 // No Comments » // life

Yes, my blog seems to have been hi-jacked by the 4 Hour Body.  I’m obsessed…  I admit it.  However, I’ll admit this is the most action my blog has seen since the early days of “Free Music” posts.  So now I know… you people are interested in the 4 Hour Body!

I’ve met a lot people who are working thru the book and I’ve enjoyed learning from many and actually helping some of them.  I figured since there seem to be so many questions about the 4 Hour Body that I’d list some resources and other sites that I reference as needed.  If I’m missing some please add in the comments section and I’ll get it added.

• The Book, The 4-Hour Body (You need the book!)
• 4-Hour Body Cheat Sheet (Cheat sheet is invaluable)
• 4-Hour Body Recipes (Subscribe for weekly recipes)
• 4-Hour Body Zone (Blog w/ recipes, thoughts and info about 4-Hour Body)
• 4-Hour Body Forum (Chat it up w/ others)
• Slow Carb Foodie (more recipes!)
• Get Fit Slowly (Weight Loss Tips)

Obviously just a few- hit me with more great sites!  Again, thanks for reading and encouraging.

Cheat Day Was Awesome! : 4 Hour Body Update

// May 22nd, 2011 // 2 Comments » // life

Epic! That’s how I would describe my cheat day. What is cheat day? It’s the one day of the week I can eat & drink whatever I want while doing the Slow Carb Diet from the 4 Hour Body plan. So after 5 days of being strict it was fun to over do it a bit.

First let me give you guys an update:

Cheat Day Check in

Weight: 198
Inches: 152″

Yes! I lost 8 pounds but the best part was losing 4″! That made me smile.

So to celebrate on cheat day what did I do?

Breakfast: Banana then to Puckett’s Grocery for the buffet. Pancakes, sausage, biscuits, grits, potatoes, & eggs Xs 2… Yes two platefuls.

Lunch: McDonalds- Double quarter pounder with cheese, large fries and a diet coke.

Dinner: fajitas, refried beans, chips and guacamole, margarita, Dos XX

Snacks: chocolate covered peanuts, chocolate covered strawberries and with a few mins to spare before midnight a bowl of Lucky Charms.

In all, it wasn’t too bad but I was hurting a bit last night! This morning it’s back to slimming down and eating healthy. Breakfast? 2 scrambled eggs and some refried beans.

Like I said last week, the results are a huge motivator and I was actually excited to get started again this morning!

This week I add in 3 exercises to hopefully take this to another level. I’ll share the exercises tomorrow and some feed back on doing them… This coming from a guy who does NOT like exercise.

Have a great week and thanks again for the notes and support!!! Friends are the best!

3 Days In : 4 Hour Body Update

// May 19th, 2011 // No Comments » // life

Wow, so I’m 3 days in and it’s going great.  #1 motivator?  Results!  I’ve lost 6.5 pounds in just 3 days.  I told myself I wouldn’t check the scale for the first week-  that is usually a major disappointment and a way to get off track and quit.  However, I could tell I had dropped a bit so I was just curious.

I’ve lost the weight by strictly following the 4 Hour Body ‘slow carb diet’.  No exercising.  I’m not saying don’t exercise because I’m going to start.  I can’t wait to see how much comes off after I do a little exercising (20 mins a week).

And now I’m starting to sound like a commercial or ‘testimony’ so I’ll stop.  Just know it’s working and worth checking out the book.

Some Notes On The First 3 Days

My diet has been pretty simple and very easy to maintain and keep up with. I’ve eaten out once and had a grilled chicken salad. I’ve been heavy on the spinach and eggs.  I’ve had hamburger steaks, salmon, cod, pork chops, black bean, white northern beans, spinach and chicken.  I’ve not missed anything yet (except the chocolate).

I’ve also been keeping a list of the items I want on my cheat day…  cheeseburger, chocolate cake, chocolate covered peanuts, fries, pizza, bbq–  It’s ridiculous how many things go thru my mind.  Writing them down helps big time!

I’ve attempted the cold water bit but I don’t like that at all.  There is a section in the book that talks about shivering and being cold.  Your body releases some stuff (can’t remember what it’s called) that helps accelerate fat loss.  My basic understanding is that your body starts using your fat to keep you warm.  Makes sense but I don’t like it.

Surprisingly, I was able to eat within 30 mins of getting up.  Getting Emma and Emerson fed and ready kind of worried me but it’s not been hard at all.  This is crucial to the eating plan… the protein gets your muscles and metabolism rocking for the day.

Yesterday I went to the Farmer’s Market and picked up some organic, grass fed beef and it was affordable and great tasting.  If you are interested check out: Bear Creek Beef

Unofficial Check In (1.5):

Weight: 199.5 Pounds

I won’t measure till Sunday

Thanks again for all the encouragement, tweets and FB comments… Very helpful in this whole accountability thing.  Anyone else doing this or some sort of weight loss/life style change?!  If so, how’s it going?!

So What Did I Eat? : Day 1 of 4 Hour Body

// May 17th, 2011 // No Comments » // life

Well, I survived day one.  Not so hard, eh?  I don’t plan on posting every day regarding my diet and weight loss goals but I figured I’d do a few here and there of what the food is so that some of you who are on the fence will see it’s not that hard.

Wait, what am I talking about?  Read this earlier post about getting healthy, round 2.

Day 1 Food:

• Breakfast:  Scrambled Eggs & Spinach Leaves (w/ balsamic vinegar)
• Lunch: Alaskan Cod, Great White Northern Beans & Spinach Leaves (w/ balsamic vinegar)
• Dinner: Chicken breast, Green Beans & Spinach Leaves (w/ balsamic vinegar)
• Snack: 2 tablespoons of all natural peanut butter

It’s a pretty basic meal plan and as you can see my focus is on spinach.  They didn’t make a cartoon about Popeye for nothing!!!

Some other notes, I’m using macadamia nut oil instead of olive oil-  it tastes WAY better and has less fatty things in it.  The eggs I had for breakfast were from organic chickens (increased Omega 3 Fatty Acids)… Yes they cost a tad bit more but I’m considering that my “flat-ab tax”.

Tomorrow will be much of the same.  I do plan on having a pork chop with my eggs and spinach for breakfast though!  Lunch?  Well, it’ll be my first meal eating out-  I think I know what I can and can’t have…  Dinner?  Not sure, I have to talk to Renee about that one but I’m pretty sure it’ll involve spinach.

Thanks for the encouragement and notes-  I know I can do this and am going to do this.

Round 2 : Getting Healthy

// May 16th, 2011 // 4 Comments » // life

This is NOT a real pic of me- it's from the Fat Booth App. It reminds me of where I could be heading.

In January I set a goal to get healthy.. It lasted about 2 months. I lost 12 pounds and that was nice… it’s all back.

I’m starting round 2 today but with a different approach. I’m going to be public about it. I’m using many of the dietary suggestions and exercise pieces from Tim Ferriss’ new book The 4-Hour Body. It’s not like 8 minute abs I promise.

Tim Ferriss gets me. We’ve never met. I have a million excuses why I never survive eating changes for the better (notice my attempt to avoid the word ‘diet’). All are lame excuses but they are excuses that I use. If I can find a reason to get out of doing something healthy, I do.

In this book he talks about getting rid of the pieces that make you want to quit. For me, the idea of never eating a piece of candy/cake again freaks me out… having to cook detailed meals takes too long… and starving isn’t fun either.

Tim Ferriss is all about hacking the body. I like his style and his research. If you’ve read this book or are reading it tell me what you think! You can get it @ Amazon

So here I am. Starting my 4 hour body plan. It’s a good one. My wonderful wife is going to help me with it and I’m asking you to do the same. Ask me what I weigh? Ask me if I’ve had any candy. Comment on here and say “I’m watching you”.  If you see me out double check what I’m eating or drinking (except Saturday, that’s my cheat day! Yes, a cheat day- read the book).

I’m hoping to update weekly (I like the idea of no calorie counting and not having to weigh in daily) with progress. In all I need to reach about 165 pounds and want to get my body fat below 12%.

So, here’s check in #1:

Weight: 206lbs
Total Inches: 156″

Total inches=  measurements of both arms (biceps), waist, hips, both legs (thighs)

I’ll spare you the before pics… but promise to share the progress pics when I know they won’t make you throw up.

So tell me… if you are dieting or trying to get healthy, what are the few things (excuses) that hinder you or make you want to quit?