SoS - Hypertrophy Focus: Phase 2, Week 1

S.O.S Most Common Problems:

I Fell Off The Wagon, Now What?!


Hey SoS'ers,


Can you believe the first phase of the SoS program is in the books? We LOVE seeing your progress and couldn’t be more proud of all your hard work so make sure you share your progress pictures, meals, workouts, and any SoS selfies on your Facebook and Instagram. We'll be watching for them so we can share in your success! We’re so proud of all your hard work and want to be able to brag you up to our friends, so make sure you hashtag #sizeorshred and tag @breaking_muscle, @kyfit, and @drjohnrusin so we can see your pics!


After the first few weeks started off with a bang it can be easy to lose momentum as you move forward in a program. You may be tired, stressed, distracted, or just plain busy, which makes it easy to “fall off the wagon,” so to speak. Unfortunately, once you’ve fallen off, the easy thing to do is to stay off- the real challenge is picking yourself up, dusting yourself off, and getting back on the horse (a.k.a. back on the plan!) – we’re all human!


The worst thing you can do for your body and mind is to admit defeat and give up when one meal, workout, day, or even week doesn’t go your way. Real life happens and it’s expected that at times other things will have to take priority, but remember why you started and that you committed yourself to investing in this program for a reason. What was it? Any time you have an off day remind yourself why you started and make the decision in that moment to turn it around instantaneously! 


What’s the analogy - when you drop your cell phone you don’t throw your hands up in the air and stomp on it because it already fell? Well, that seems dramatic - but the same can be applied to nutrition and training. Because you had one off meal or missed one workout doesn’t mean that you give up and throw your diet out the window for the whole day or give up on training and wait for a new week to start fresh.


Take a minute to reflect on your goals and the work you’ve put in up into this point. Make your next decision one that gets you one step closer to your goal, whatever it may be.


The Mind Controls the Body

As always, make sure you’re mixing things up and including VARIETY in your diet. There’s no more sure-fire way to fall off your nutritional wagon than boredom, so get creative. Being creative doesn’t mean being complicated; here are some interpretations of “boring old rice.”


Rice Rice

Jasmine rice, white rice, brown rice, whatever kind of rice, think outside of the box when it comes to your preparation methods. Add flavor by cooking your rice in stock or coconut milk and adding vegetables and spices along the way. Think of rice as more than a savory option by using it as a “dessert” option and making a faux rice pudding.


Faux Rice Pudding

  • Cooked rice
  • Spices of your choice (cinnamon, nutmeg, pumpkin pie spice, clove)
  • Vanilla extract (optional)
  • Zero-calorie sweetener of your choice
  • Zero-calorie syrup of your choice (Walden Farms Pancake syrup for me!)


Optional add ons:

  • Protein: protein powder, “sweet” egg whites
  • Fats: nuts, nut butter, coconut , chocolate, cocoa powder
  • Carbs: fruit, natural fruit spreads, dried fruits


I love using rice as a sweet finish to my meal, get creative with your rice pudding!


Rice Cakes

Instead of rice with every meal try rice cakes instead. I use mine as a “bun” for chicken burgers, crumbled up on top of a salad for “croutons,” or even as dessert topped with Walden Farms zero-calorie strawberry or apple spread.


Add some cinnamon and a pinch of salt and you have a salty-sweet treat! Try using rice cakes as “flour” by blending them in a food processor and using them to bread your favorite protein sources or to thicken sauces, soups, stews, etc.


Rice Pasta

Another great way to get out of the rice routine, 100% brown rice pasta is an awesome addition to any diet. Try making a healthy baked pasta dish with lean ground meat, vegetables, cottage cheese, and sauce (as always, read the label to make sure there’s no added sugar in your sauce.)


The options are endless. A great blank canvas to be creative with and mix up your meals.


- Kallli


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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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