Tomorrow morning at 6:30am, Spin City is offering a complimentary 30 minute spin for CrossFitters.

In the last two and half weeks, Ryan, aka “St. Louis” has been eating strict Paleo and counting every gram of food he eats.  I gave him my version of the Paleo diet and how I modify the Zone diet.  He took the info and ran with it.  His goal was to lose 10lbs.  He’s already at 16lbs gone.  Now he’s looking to rip out at sans 25lbs of unneeded fat. Get some Boy!

St. Louis on going hardass Paleo…
When you first begin, going strict Paleo seems impossible to maintain. After you get the basics down, it begins to just come natural and you don’t have to even think about it. If you think about what you can’t eat,  that’s all you are going to want to eat.  Don’t think of it as a diet, but a way of life.

Weight loss is only a small benefit of the Paleo Diet. Since becoming Paleo I have felt less fatigue, and more alert. It isn’t just a diet, it is a way to improve and shape your life.

I thought not drinking alcohol or energy drinks was going to be terrible and unattainable for my lifestyle, but I have not felt deprived of them. I don’t wake up sluggish or have a hard time starting the day.

It’s not impossible to eat this way. It’s quite simple if you tackle it in the beginning of the week, no matter your schedule. I think the secret to it is to pre-weigh all of your meals, pre-cook in some situations, so that whenever you are coming home from work, and starving you don’t just grab junk. Another thing is getting the things that are labeled “junk” out of your cabinets/fridge because you are less likely to get in the car and drive to the store and get the JUNK. Take it back to when you were little and pack your meals for the day.

On my  24 hour “fasting days” I have been eating my last meal at 5-530, and by the time I wake up I have already been through half of my day of fasting. Most of us have busy schedules so if you just focus on other things it’s not that difficult. I definitely recommend you having a gallon jug of water with you, throughout your day. Whenever you feel hungry, drink your water (if you aren’t crazy about water, then you could always squeeze a little lemon in it) … and then get your mind on something else. It is basically all in your head, and you just have to have the right frame of mind. How bad do you want it? If you want it bad enough, nothing is going to stand in your way.

I have been doing 24 hour fastings twice a week, I usually do Tuesday and Thursday, right in the heart of the week. If you try to do it on the weekend, it’s more difficult because you have more time on your hands/less structure in your schedule.

I have been doing my WODs at the end of my “fasting days” and I feel a lot more energized and almost l like I have a jolt of energy.

If you want more, then you just have to do more. It all depends on how bad you want it. I want it. Do you??

Suck it up, you’re capable of more than you think. Just prove it to yourself. It will not only improve your life, but it will change your life.

Love, St. Louie J

CrossFit WOD
“Colin” (Modified) In honor of Colin Thomas, NAVSPECWAR – KIA Afghanistan, 18 AUG 2010
Six rounds for time of…
Run 400 meters (50lbs Sandbag optional)
12 Push press (115lbs/75lbs)
12 Box jumps (24 inch)
12 Sumo deadlift high-pull (95lbs/65lbs)

16 thoughts on “From “St. Louis”… w/ love.

  1. drew says:

    Aww, Ryan I think I cried a little bit, but it was only once I saw the WOD posted after your story. Didn’t know Marines could write such coherent sentences! Just playing, good stuff brother.

  2. Tom K says:

    Wait a second Ryan, are you telling me you no longer drink energy drinks?! Didn’t you used to drink at least 3 a day?

    Way to go, go Grok!

  3. No GOOD says:

    Thank you COLIN!!!!

    Ryan…WOW I had no idea you could type! And so much to say haha!! Good stuff kid keep it up. When I first went strict PALEO I noticed everthing Ryan mentioned. But I did not measure food at all. I made what I felt I needed to eat, if I didnt finish I ate it later. BUt it is what I ate that worked for me. If you pay attention to what you put in your mouth it is easy. It almost takes on the form of a WOD, to quote ABBY “you wouldn’t do 80% of a WOD would you?” I am excited for Ryan and all of you who are feeling the positive life effects from the CF/Paleo lifestyle. I am struggleing out here to eat exactally how I would like, it is hard when your food is provided for you. In this situation you eat very basic and the SAME thing A LOT I mean a real LOT!!! But it is better than the alternative of fried starchy poison. I look forward to see all of your before and after pics in a month! Whos going to win? CFW you ROCK keep up the good work everyone!!!!!

  4. Whitney says:

    That is a great post. Signing it ‘love St louis’ was the best. The thing I struggle with the most about paleo is switching to grass fed, pastured etc. The antelope tenderloin at Port land grill is amazing by the way, the whole meal is paleo. But it’s $38 so not exactly accessible.

  5. Felice says:

    awesome job St. Louie!…. and hey, Marines can type! haha keep up the good work Ryan! and Ron, definately love Abby’s quote about only doing 80%, it’s so true.

  6. Rachel Kay says:

    Nicely said St. Louie, defiantly a motivator. I have a question about fruit; when trying to cut fat how much fruit is allowed in a day? Should we just cut it out completely until we are at our goal weight?

  7. Lil D says:

    Rachel, fruit is a tasty snack, but if you are trying to lean out, then you should be getting your carbs predominantly from veggies (spinach and broccoli are probably the best). That being said, it depends on the fruit. If it isn’t a berry (blue-, rasp-, and, sparingly, the strawberry) then you should be avoiding them anyway. Not that apples and oranges aren’t paleo. They are. However, they have lots of sugar. And if you’re eating bananas, well, I think t. says it best: “you might as well eat a snickers.”

  8. t. says:

    Rachel… your carbs should come from dark green veggies and fruit (like D said, mostly berries). If you think 70% veggies and 30% fruit you’d be on track.

    For cutting body fat, less calories in than out is the bottom line. So how much fruit (and everything else) is dictated by how many calories you need to eat each day and loss weight.

    You (and most women between 5’3″ and 5’6″) are approx 120lbs lean body mass. That puts your protein requirements at 84g/day. On modified Zone and for fat lass, that puts your carbs at 40-50g / day and fat at 80g / day.

  9. Andy C says:

    Just wanted to let everyone know it time for the annual Turkey Bowl football game. This year we will be playing at UNCW’s intramural field (near the baseball field) at 0800 on Thanksgiving. Bring a light and dark colored shirt and a football if you have one. Last year we had enough for four teams. Everyone is welcome!!! Hope to see you all there. Even if you don’t want to play, you have to come and see how awkward Josh looks when trying to playing sports. Ha!

  10. Nick Mazejka says:

    First, thank you everyone for helping on Friday moving the “neighbors things” I really appreciated it and it meant alot seeing how many people we got together. Second, good stuff Ryan your hard work is deff paying off. Third my inspiration of the day. I woke up went to class and started to look at the wod and said dang thats a beast. So I get to the gym and walk in seeing Cody doing the workout with the 100lb bag and the weighted vest; he looked like death and I said what round you on. He said 2, thats whats I’m talking about and he kept going until he finished the wod. Good stuff man perfect example of wanting more. Dedication heart and determination. CFW!

  11. Matt M says:

    Damn I knew hanging out at the gym for only 3 hours wasn’t enough! just a bit longer and I could have witnessed that! I did 50 lbs and that was hard enough, 120lb………. just insane! Nice work Cody, all the hard work will pay off. And Cody why are you not competing at the NC challenge?!

  12. JS says:

    Holla at the 7pm class! Thanks for letting me join with you guys last night!

    I should be making more regular apperances around the 7pm class so hope to see you all out there again!

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