SoS - Fat Loss Focus: Phase 1, Week 3

Fat-Loss Focus, Week Three

Hey SoS’ers, CONGRATULATIONS on rocking Week 2 of the SoS program- you bad asses, you!


After a couple of weeks on a new program, people often start to lose motivation all because of the DREADED scale (dun, dun, dun- just kidding, but really, I hate that thing!)


In the first couple weeks, whether you’re focused on putting on muscle or leaning out, it’s likely that you will see a dramatic change in weight as well as appearance due to an initial drop in water weight. For some, this can be up to eight or ten pounds and make a dramatic change in the physique. It’s important to remember that it’s water weight- not body fat.


This change will be more or less dramatic depending on the starting point- i.e. if you’re transitioning from a diet high in processed foods loaded with salt/sugar/sodium to a whole foods diet, you will noticed a more dramatic change than someone who has been following a "cleaner" diet and is simply changing calories, macronutrient ratios, or training.


It’s important to remember as the weeks go on that this change will become less dramatic and after the first few weeks things level off. Although we want to see progress, we want it to be slow, steady, and SUSTAINABLE with a couple of pounds lost or gained weekly depending on your goals. There may be weeks when the scale doesn’t change at all, so it’s important to use other measures of assessment such as pictures and non-scale victories. Are your clothes fitting better? Do you FEEL better? Are other people noticing a change in your physique? These will help you to make the proper adjustments to your program as well as keep you motivated along the way!


And don’t forget to keep mixing up your meals, variety is the spice of life!


If you’re like me convenience is key, so I like to add different sauces/marinades to the same protein sources I use daily, saving myself time on grocery runs as well as meal prep, but enabling me to enjoy my meals and avoid getting bored!


Here are my FAVORITE sauces of the moment (don’t knock 'em til you try 'em!) 


Sugar-Free “Sweet & Sour” Sauce

  • Walden Farms pancake syrup (or any zero-calorie pancake/maple-flavored syrup)
  • Sugar Free Ketchup
  • Vinegar (rice, apple cider, etc.)
  • Spices: garlic powder, seasoning salt, black pepper


This is really a “preference” style recipe- I start with equal parts syrup/ketchup and add spices/vinegar until I’m satisfied with the flavor. Mix it up with your favorite spices and add some hot sauce for a kick!


Don’t forget to check all of your labels for added sugar- many spice blends are loaded with hidden sugars!


I use this as a stir fry sauce with grilled chicken or shrimp and rice or rice pasta- if you’re watching your carbs and calories try using zero-calorie “Zoodles,” zucchini noodles, or extra veggies as your base!


“Honey” Mustard

  • Walden Farms pancake syrup
  • Grainy mustard (or your favorite spicy/yellow mustard)


Again, I can hardly call this a recipe, but I put it on almost everything. Add zero-calorie brown-sugar flavored sugar twin to add a more classic honey mustard flavor and add water to thin it out for a salad dressing!


That's it on the nutrition front for week three. Keep training hard and eating like you mean it, and let m eknow what you think of these ideas and flavors! If you have questions for me or John, be sure to ask in the comments below. We're here to support you.


- Kalli


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Size Or Shred


This program will help you reach a higher level of understanding and control over gaining muscle and losing fat. Suitable for all fitness levels and designed to teach you how to train and eat, not just hold your hand for three months, Size or Shred will change you forever.


This plan has two programs: a fat loss shredding program and a muscle-building size program. Start today to understand the finer points of your own training. Suitable for all fitness levels and designed to teach you in real time how to train and eat, not just hold your hand for three months, Size or Shred will change you forever.


Sifting through endless theories of nutrition and training that don’t work together can be overwhelming, especially when EVERYONE has an opinion - that’s why Dr. John Rusin (not nicknamed 'The Strength Doc' for nothing!) and Kalli Youngstrom, nutrition expert and weight-management specialist, have teamed up to deliver an easy and effective training and nutrition combination.


This program includes:12 Weeks of Hypertrophy Training and Nutrition and 12 Weeks of Fat Loss Training and Nutrition.



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