SoS - Hypertrophy Focus: Phase 1, Week 4

Hey SoS’ers,


Another week of the Size or Shred program is in the books and I'm sure you’re feeling FABULOUS!  


One of the hardest parts of sticking to a nutrition and training program is consistency when you’re not seeing the results you think you should. Unfortunately most of us are over-anxious and want to see immediate results, the bigger the better, as soon as possible. But that’s not always realistic or even beneficial.


I’ve said it a million times, but slow and steady wins the race every time when it comes to both building lean mass as well as losing fat. Since you’re in control of many of the variables within your own plan it’s important to remember that sometimes less is more and that in order to achieve the best results possible, slow and steady progressions and improvements are what will lead to long term, sustainable results!


I know it’s tempting to up the cardio and lower the calories (or vice versa depending on your goals) every week in order to see dramatic results quickly, but in the long run you will be doing yourself a disservice as these big adjustments aren’t sustainable nor are they healthy. Make sure you’re objectively using your assessment tools (scale, measurements, pictures) to analyze whether you truly need to make adjustments each week- sometimes no change is the best option if you’re still experiencing results with your current calorie intake, cardio and training schedule.


Remember, even though this is a “12-week program” we want you to see results that are healthy, achievable, and sustainable for life - not just for now. Don’t hesitate to ask Dr. John or myself any questions you might have in terms of making weekly adjustments, assessing progress, and determining whether you need to make a change - we’re here to help.


Even if you’re not making changes to your calorie intake, you can always be making changes to your food sources and preparation methods in order to keep things fresh and exciting. One of my staples is ground chicken breast (or whatever ground meat fits your diet) because it’s so versatile and easy to make into a variety of different dishes that all taste completely different, here are some of my favorites:


Stuffed Veggies

Using zucchini, peppers, or mushrooms as a vessel for a delicious filling of ground meat with your choice of vegetables, spices, and, if it fits your program, a carb source like rice or quinoa is a great way to mix up your meals. I love this option for a diet lower in carbs as you can easily replace the starch with more vegetables without it being missed. Portobellos are my favorite.


Meat Sauce

Another perfect option no matter what your carb intake and calorie intake is because it’s so versatile. Make your own tomato sauce or use jarred (just make sure there’s no sugar added - Classico Tomato Basil is my go to) and add your cooked protein source with any fresh veggies and spices of your choice. Use the sauce to top your favorite brown rice pasta if you have the calories and carbs to do it, or if you’re on a more restricted meal plan opt for zucchini noodles, spaghetti squash, or even zero calorie “zoodles.”



Self-explanatory, but always a great option! Adjust them to fit your dietary needs by switching out the “bun” and opting for a rice cake, grilled mushroom, or lettuce wrap to save on carbs and calories.


Shepherd’s Pie

Your favorite ground meats, spices, and veggies baked with a sweet potato topping or a topping of cauliflower “mashed potatoes.” A comfort food favorite without the extra calories. Fake your potatoes by using cauliflower and adding garlic powder, salt, some almond milk to blend, and a butter seasoning to replicate the mashed potato taste and feel without the mashed potato calories.




To access the content, please login.



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.



See more about: