Jelly Roll, born on December 4, 1984, is an American rapper, singer, and songwriter from Antioch, Tennessee. He stands at six feet one inch (185 cm) and Jelly Roll lost 200 lbs (91 kg) over 5 months, dropping from 500 lbs (227 kg) to 300 lbs (136 kg).
Jelly Roll Quick Info
- Complete Name: Jason Bradley DeFord
- Nicknames: Jelly Roll
- Date of Birth: December 4, 1984
- Birthplace: Nashville, Tennessee
- Gender: Male
- Nationality: American
- Occupation: Rapper, Singer, Songwriter
- Zodiac Sign: Sagittarius
Jelly Roll Height and Weight
- Height in Feet: 6 feet 1 inch
- Height in Centimeters: 185 cm
- Weight Before Weight Loss: 500 lbs (227 kg)
- Weight After Weight Loss: 300 lbs (136 kg)
Jelly Roll Before and After Weight Loss
Jelly Roll Weight Loss Principles
- 5K Training: Ran 2-3 miles daily, 4-6 days a week.
- Healthy Eating: Focused on a balanced diet.
- Sauna Use: 20-30 minutes daily.
- Cold Plunge: 6 minutes daily.
- Consistency: Stuck to a regular fitness routine.
- Goal Setting: Aimed to lose 100+ more pounds.
- Motivation: Found inspiration in completing races.
- Mental Health: Engaged in praying and meditating.
- Public Sharing: Updated progress openly.
- Future Goals: Planning for a half-marathon.
5k Training for Weight Loss Inspired by Jelly Roll (12 weeks)
Week 1-4: Building Endurance
Monday:
- Run/Walk: 1-mile walk, 1-mile run
- Strength: Bodyweight exercises (squats, push-ups, planks)
Tuesday: Rest or cross-train (cycling, swimming)
Wednesday:
- Run/Walk: 1-mile walk, 1-mile run
- Strength: Core workout (crunches, leg raises)
Thursday: Rest or cross-train (yoga, Pilates)
Friday:
- Run/Walk: 1-mile walk, 1-mile run
- Strength: Full-body routine (burpees, lunges, tricep dips)
Saturday: Run/Walk: 1/2-mile walk, 1.5-mile run
Sunday: Rest
Week 5-8: Increasing Intensity
Monday:
- Run/Walk: 1/2-mile walk, 2-mile run
- Strength: Advanced bodyweight exercises (jump squats, mountain climbers)
Tuesday: Rest or cross-train (elliptical, rowing)
Wednesday:
- Run/Walk: 1-mile walk, 2-mile run
- Strength: Upper body focus (dumbbell rows, shoulder presses)
Thursday: Rest or cross-train (barre class, strength training)
Friday:
- Run/Walk: 1/2-mile walk, 2.5-mile run
- Strength: Lower body focus (deadlifts, calf raises)
Saturday: Run/Walk: 3-mile run
Sunday: Rest
Week 9-12: Peak Training
Monday:
- Run: 3-mile run
- Strength: High-intensity interval training (HIIT)
Tuesday: Rest or cross-train (swimming, light jogging)
Wednesday:
- Run: 2.5-mile run with intervals
- Strength: Full-body HIIT workout
Thursday: Rest or cross-train (Pilates, flexibility exercises)
Friday:
- Run: 4-mile run
- Strength: Combination of cardio and strength
Saturday: Run: 5K simulation
Sunday: Rest or active recovery (light walking, stretching)
Preparation for Final 5K Event
Race Day:
- Follow a familiar routine for pre-race fueling and gear.
- Mimic race-day conditions during final training runs.
Key Points for Jelly Roll-Inspired Weight Loss Workout
- Run/Walk: Adjust intervals as needed.
- Cross-Training: Include low-impact activities for fitness.
- Rest: Recovery and injury prevention.
8-Week 5K Training for Weight Loss Plan
Note: R = RUN; W = Walk, XT = cross-train (Swimming, Cycling, Elliptical Training, Yoga, Strength Training, Pilates, Rowing).
Week 1
- Monday: 1-mile walk (W), 1-mile run (R)
- Tuesday: Off or cross-train (XT)
- Wednesday: 1-mile W, 1-mile R
- Thursday: Off or XT
- Friday: 1-mile W, 1-mile R
- Saturday: 1/2-mile W, 1 1/2-mile R
- Sunday: Off
Week 2
- Monday: 1-mile W, 1-mile R
- Tuesday: Off or XT
- Wednesday: 1/2-mile W, 1 1/2-mile R
- Thursday: Off or XT
- Friday: 1-mile W, 1-mile R
- Saturday: 1/2-mile W, 1 1/2-mile R
- Sunday: Off
Week 3
- Monday: 1/2-mile W, 1 1/2-mile R
- Tuesday: Off or XT
- Wednesday: 1-mile W, 1 1/2-mile R
- Thursday: Off or XT
- Friday: 1/2-mile W, 1 1/2-mile R
- Saturday: 1/2-mile W, 2-mile R
- Sunday: Off
Week 4
- Monday: 1-mile W, 1 1/2-mile R
- Tuesday: Off or XT
- Wednesday: 1/2-mile W, 2-mile R
- Thursday: Off or XT
- Friday: 1-mile W, 1 1/2-mile R
- Saturday: 1-mile W, 2-mile R
- Sunday: Off
Week 5
- Monday: 1/2-mile W, 2-mile R
- Tuesday: Off or XT
- Wednesday: 1-mile W, 2-mile R
- Thursday: Off or XT
- Friday: 1/2-mile W, 2-mile R
- Saturday: 1/2-mile W, 2 1/2-mile R
- Sunday: Off
Week 6
- Monday: 1-mile W, 2-mile R
- Tuesday: Off or XT
- Wednesday: 1/2-mile W, 2 1/2-mile R
- Thursday: Off or XT
- Friday: 1-mile W, 2-mile R
- Saturday: 3-mile R
- Sunday: Off
Week 7
- Monday: 1/2-mile W, 2 1/2-mile R
- Tuesday: Off or XT
- Wednesday: 3-mile R
- Thursday: Off or XT
- Friday: 1/2-mile W, 2 1/2-mile R
- Saturday: 3-mile R
- Sunday: Off
Week 8
- Monday: 3-mile R
- Tuesday: Off or XT
- Wednesday: 2-mile R
- Thursday: Off
- Friday: 1-mile R or off
- Saturday: 5K RACE
- Sunday: Rest and celebrate!
Diet and Nutrition for Weight Loss Inspired by Jelly Roll
Daily Schedule
- Breakfast: Protein (eggs, Greek yogurt), whole grains (oatmeal, toast), and fruit (berries, banana).
- Mid-Morning Snack: Nuts or seeds (almonds, walnuts) and vegetable sticks (carrots, celery).
- Lunch: Lean protein (chicken, tofu), vegetables (mixed greens, steamed), and whole grains (brown rice, quinoa).
- Afternoon Snack: Fruit (apple, pear) and low-fat yogurt or cottage cheese.
- Dinner: Lean protein (fish, beef), vegetables (leafy greens, steamed), and complex carbs (sweet potatoes, beans).
- Evening Snack (Optional): Healthy fats (avocado, olives) and herbal tea.
Key Points
- Balanced Meals: Include lean proteins, whole grains, and vegetables.
- Portion Control: Maintain a calorie deficit.
- Hydration: Drink plenty of water.
- Limit Processed Foods: Avoid high sugars and unhealthy fats.
Bonus Healthy Weight Loss Tips: Simple Steps for Lasting Change
Making a New Year’s resolution to lose weight is common, but achieving it can be challenging. Here, Dr. Brandon Fadner, a bariatric surgeon, offers practical tips to jumpstart your weight loss journey healthily and sustainably.
Focus on Fresh, Whole Foods
Ditch processed foods! They often lurk in the center aisles of grocery stores. Instead, shop the perimeter where you’ll find fresh fruits, vegetables, lean protein, and whole grains.
Outsmart Sugary Drinks
Skip sugary drinks like soda and sports drinks. They pack hidden calories your body doesn’t need. Water, unsweetened iced tea, and black coffee are your best bets.
Balance Your Plate
Make vegetables and plants the stars! They’re packed with nutrients and fiber. Lean protein can be included, but keep it smaller than your colorful plant bounty.
Move Your Body Daily
Find 30 minutes each day for physical activity. It doesn’t have to be intense! Brisk walking is a great way to start. This activity also becomes a mental health break, helping you de-stress and recharge.
Start Small, Build Gradually
These small changes are easy to integrate into your routine. As you get comfortable, gradually increase the intensity or duration of your workouts.
Dr. Fadner says these steps are a springboard to achieving weight loss goals. They’ll help you develop healthy habits that support long-term weight management.
Reference: Source