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& s o t o h P r u o y t Pos s e t a d p U s s e r g o Pr s ’ o l l i r r on Pa ! e g a p k Faceboo We want to see your photos and hear about your progress! Be sure to add your pics and tell us about your progress in the gym or how you did at your competitions on Parrillo’s weekly Facebook progress posting! FINALLY did it, 1st place!! Getting back into the game and lifting big again...Feels great! Andrea Reese Registered Nurse attends grad school, raises two kids and STILL finds time to train and compete A By Marty Gallagher ndrea Reese is on the go every single minute from the moment she arises at 4 am until she goes to sleep again that night. She is a registered nurse and works in a hospital delivering babies and caring for infants; this is a very demanding and often stressful job. “My profession is helping women and children and I am passionate about what I do.” This lady is, in addition to passionate about her career, smart, disciplined and focused. By age 19, Andrea had become a Licensed Practical Nurse. Andrea continued her education and received her Bachelors of Science in nursing in 2007. She currently is pursuing an advanced degree in graduate school. Nurse Reese is a Charge Nurse working in the labor and delivery section at Crestwood Medical Center in Huntsville, Alabama. Though she is just 31 years of age, Andrea is already eleven years into her medical career. Andrea Fadiora Reese was born in 1982 in Lagos, Nigeria and Andrea was “blessed to have married her best friend, Philip Charles Reese in 2008.” The Reese’s have two children, Philip Charles Reese Jr., age 5 and Leila Omotayo Reese, age 2. Andrea has a serious job and a young family complete with all the responsibiliPhoto by Furious Fotog September 2013 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com ties and commitments that go with parenthood. Still she has somehow found time, or perhaps it would be more accurate to say Andrea made time to commence upon a competitive career as a rising bikini competitor. school and is a competitive athlete, she supervises a crew of caregivers in a very busy hospital and must make time to study for hours each week in order to maintain her class work and grade average – yet somehow she still manages to find time for daily weight training and aerobic sessions and she somehow makes time to prepare specialized Andrea’s competitive aspirations were kindled when she happened to have made a casual comment to a coworker that led to an introduction to Parrillo super-trainer Robert McAdory. Andrea could not have found a better possible mentor as Robert McAdory is the epitome of the result-getting, no-nonsense, beenthere-done-that type of personal trainer that always gets results, assuming the clients do what they are told and have a high pain tolerance. For Andrea, every minute of every day is dedicated to someone, something or Photo by Mark Mason some activity. Andrea is a wife, mother of Andrea Reese at the 2013 two young children, a NPC Southern Classic nurse; she attends grad 1-800-344-3404 Performance Press / September 2013 Andrea Reese JOHN PARRILLO’S PERFORMANCE PRESS before I have to leave for work. I start my day before the rest of the world wakes up.” She will perform some type of intense physical training almost every day and as a result of her early morning training efforts she is quickly emerging as a top regional Bikini competitor. She will be stepping onstage at her first national level competition by the time you read this, on August 23rd of 2013. “I will be competing at the NPC Bikini Nationals in August. This will be my sixth competition and my first venture onto the national stage. My preparation is ongoing and I feel strongly that I will achieve my best ever physical condition. How my presentation will be received by the judges or how I Photo by Furious Fotog place is really out of my “When I first met Robert, about two years hands. My preparation is ago, he was very focused on my diet. His in my own hands and I dietary approach, I later learned, was based have never been this preon Parrillo Principles; they worked pared.” This is bad news really well for me.” for her competition, particularly when she has an bodybuilding foods ahead of time. experienced pro like Robert McA“I train nearly every day and I try dory advising her every step of the and do my weekly food prepara- way. How Andrea became a protétion on Sunday, if my schedule al- gé of Parrillo super-trainer Robert lows.” Food prep is a big part of McAdory was odd happenstance: the bodybuilding success equation: Andrea casually mentioned in an Andrea eats “every three waking off-hand fashion to one of the dochours” and this necessitates eating tors at the hospital that she was 40 + times per week. That’s a lot looking to take her current level of of food to prep. So how does she fitness to the next level. The doctor said, “If you are really serious fit in fitness? about getting serious, then you “I get up at 4 am every day and need to see Robert McAdory – but take care of my training before don’t waste his time unless you any of my children awake and are willing to work harder than September 2013 / Performance Press you’ve ever worked in your life.” This kind of talk didn’t scare Andrea; she had always been athletic and fit her whole life. She was intrigued and made an appointment with Robert, who saw her potential immediately. When Robert put Andrea through her first ever Parrillo-influenced, high-intensity training session, complete with drop sets, forced reps and all the other intensityamping tactics, it was a training revelation for Andrea. “My first training session with Robert was enlightening and physically devastating – I thought I was a hard trainer until I was exposed to Robert’s approach.” Still, as a lifelong medical professional something clicked in Andrea. She sensed the logic and the effectiveness of this brutal training style. “Robert helped me understand just how hard a person can and should train. Until you have been put through this type of hardcore weight training, until you’ve been subjected to the pace, the poundage, the forced reps, the drop sets and all the rest of this incredibly intense and demanding type of training, there is no possible way for a normal gym person to understand exactly how hard the top trainers and athletes train.” Robert also cleared up any and all nutritional questions she had by exposing Andrea to the nofrills Parrillo nutritional system. “When I first met Robert, about two years ago, he was very focused on my diet. His dietary approach, I later learned, was based on Parrillo Principles; they worked really well for me.” Andrea began putting it all together: she established her early morning training routine. She would start off each day with some 1-800-344-3404 www.parrillo.com blazing quick “fasting” cardio. Each session lasted for 40 minutes and would amp up her metabolism (already fast and efficient) for hours afterwards. After cardio, she begins a 40 minute ultraintense weight training routine. She finishes up, showers, and gets on with her busy, busy life. “For me, rising at the crack of dawn allows me to find the time to train. I would heartily endorse those struggling to fit fitness in to take a look at the possibility of using the early morning as a way to create the time needed.” This approach certainly has worked for her. Robert was noting her improvement and after Andrea had been train- Photo by Furious Fotog www.parrillo.com ing with Robert for a while, he began encouraging her to compete – he felt she was that good. “I had been training with Robert for about a year when he suggested that I consider competing. He was going to be putting on a show locally and he thought it might be a perfect opportunity for me to jump into the competitive mix and not have to travel. I did and I placed 5th. More importantly I became ‘hooked’ on the competition experience. I loved the actual show, the walking onstage and competing. I love the training, the disciplined eating and I love the actual competition, I didn’t know that I would until that first show – I really like to compete.” Andrea has been making up for lost time and has competed five times in two years. “After I began competing, it was effortless to adhere to my diet 100%. I began Photo by Mark Mason taking Parrillo supple“I love the training, the disciplined eating ments and that was a and I love the actual competition, I didn’t major breakthrough: to know that I would until that first show – this day I use Optimized I really like to compete.” Whey™, Parrillo Protein Bars™ and I take the various very, very quickly. “I competed in ‘Parrillo pills.’ I learned first- my second bikini show four weeks hand the importance of nutri- after taking 5th in my inaugural tion and supplementation. I outing. I placed 3rd and in doing learned how best to feed the so qualified for the NPC national body…there is an art and sci- championships that would take ence to eating the right foods place in Pittsburg in August.” To in the right amounts at the use an old cliché, Andrea has bareright time. I also found that ex- ly scratched the surface of her own pert use of nutritional supple- awesome potential. Andrea stands ments can make a huge differ- 5 foot 3 inches and steps onstage ence.” Andrea got a lot better weighing 118 pounds. She eats 1-800-344-3404 Performance Press / September 2013 Andrea Reese JOHN PARRILLO’S PERFORMANCE PRESS Photo by Furious Fotog “Competing and training has taught me self discipline and enhanced my self-worth.” extremely “clean” year round, even when not preparing for a competition. “I don’t find it a challenge to eat basically the same way all the time, eating very clean.” Her competitive game plan is to reconfigure her body symmetry a bit; she is never out of shape. “I want to lean out my legs slightly…I would like to compete weighing 115 pounds at the NPC show in August. I never get heavier than 123 in the ‘off-season.’” perspective on how I should move and act onstage after I attended a show. You can learn a lot, not only looking at the winners but also watching others make mistakes on- stage; mistakes that I might make if I am not mindful. I now look at my presentation from an audience member’s perspective. I am going to incorporate these ideas into my stage presence and presentation.” Insofar as future plans, Andrea’s proverbial plate looks full far into the foreseeable future. She is pursuing her Women’s Health Practitioner Master’s degree at the University of Georgetown, this while working full time and overtime. She is in hard training for National bikini competitions. She adds, “Before everything, I seek to be the best mother and best wife I can be.” Andrea’s short term goal is to compete and place on a national level and to obtain a pro card. Her long term goals are unique and varied. “My immediate goal is to continue competing, I want to get on a national stage this year and ultimately earn my pro card. Professionally, as a caregiver, I want to continue to help others that Andrea obtains expert advice on posing from IFBB pro bodybuilder Jackie Hoppe. “Jackie was invaluable in helping me with my presentation. It takes a lot of practice to move gracefully and hold yourself at perfect attention, even when you are not in a call-out.” Andrea mentioned how much of a revelation it was to attend a bikini competition as a spectator. “I gained valuable insight and a new September 2013 / Performance Press Photo by Furious Fotog 1-800-344-3404 www.parrillo.com Andrea’s Workout Split Monday: Cardio and shoulders Tuesday: Back and biceps Wednesday: Cardio and plyometrics Thursday: Legs Friday: Cardio (Stairmaster) Saturday: Shoulders and Triceps Sunday: Cardio Andrea’s Daily Meal Schedule Photo by Brian W. Bennett “My immediate goal is to continue competing, I want to get on a national stage this year and ultimately earn my pro card.” struggle with body weight issues or with body self-image.” Andrea related that even the most timepressed can fit fitness in. “Just because you have children and just because you work doesn’t exempt you from engaging in fitness: you can prove them wrong. I feel I am staying healthy for my children while setting a good example for them. Competing and training has taught me self discipline and enhanced my self-worth. I hope to be a motivator for women and men that know they need fitness but cannot seem to make it happen during the day. Try early training, or, if you are a night owl, perhaps you can summon the energy to train after everyone has gone to bed. Either way, you can make it happen if you are determined and smart.” www.parrillo.com Meal One: 4 egg whites + egg, 1/2 chopped apple, 1/4 cup oats (Splenda and cinnamon) Meal Two: 1/4 cup oats, 1/2 chopped apple, 1 serving of whey protein Meal Three: 4 oz chicken breast, 1/4 cup brown rice, 1 cup broccoli Meal Four: 5oz. Tilapia fish, 5 oz sweet potato, 1 cup green beans. Meal Five: 4 oz. Chicken Breast, green salad w/Italian dressing Meal Six: (optional) 4 egg whites, spinach, peppers & onions, 1 tbsp. peanut butter Parrillo Supplements: Each day I take Essential Vitamin Formula™, Mineral Electrolyte Formula™, Fish Oil DHA 800 EPA 200™ and Liver Amino Formula™. I use Optimized Whey Protein Powder™ every day and love Parrillo Protein Bars™. I have a bit of a sweet tooth and I find my Parrillo ‘treats’ help satiate my sweet cravings. *I make sure and drink one gallon of water daily. Photo by Furious Fotog 1-800-344-3404 Performance Press / September 2013 JOHN PARRILLO’S PERFORMANCE PRESS A BODYBUILDER IS BORN: Generations At 201 pounds, I was the lightest man in my class. Yet there was no point in dropping 3 more pounds to make light-heavyBackstage, I did my weight. Hopefully “I didn’t win my pro card, best to ignore the fact from the photos, you that the other men in can see I didn’t have but I feel like a champion.” my weight class pretty any more fat to lose. I So how did I wind up placing so much all dwarfed me. In fact, I inhad been 206 pounds exactly two low? It wasn’t politics or even bad tentionally avoided even looking at weeks before at the NPC Team judging. The simple fact was that my competition lest I psych myself Universe, and I knew that it would those other men in the Heavyweight out and destroy my own confidence. take roughly 4-5 more pounds for class were much more thickly deI clung to the hope that my condime to achieve the extreme level of totally striated glutes writing that I have not made the and hams. And that most of. That encompasses not only I did. I had said this the articles, columns, and blogs I would be my last do in the bodybuilding world, but contest, and I meant more so as a fiction writer. That’s it. I have ‘retired’ bemy true writing passion and gift, fore only to compete and I am not proud to say that I have again more than once hardly done a thing with it aside in the past, but that’s from the short stories on my web because I never felt I site and the two I had published in honestly looked the the anthologies “First Time Dead” absolute best I was and “Eyewitness Zombie.” Not a capable of. I always day goes by that I don’t think about knew I could have how I should be doing more of that, been a little better and it’s time that I made the time somehow, which left for it. Otherwise, I am squandering a feeling of unfinnot only a talent, but something I ished business. Now am passionate about and get a great I can walk away from deal of enjoyment in writing. the stage after 24 years knowing I reI also want to say that it was the ally did go out at my perfect ending to my 24-year career best. I have never looked like that before, and I will “Not once in 18 weeks did never look like that again. I could I cheat on my diet.” not have trained any harder or dition might possibly carry me to a eted any stricter. Over 18 weeks, top-five finish. At that point winI did not cheat on my diet once ning was clearly not in the cards. or skip a scheduled workout We took to the stage in 4 groups of or cardio session, or give any 8, then waited for the head judge to of them less than 100%. There read off the numbers for the first is a very real satisfaction in callout to come to center stage for knowing that. comparisons. Those numbers were read and mine, 241, was not one of I do appreciate those who have them. So much for top five. I made encouraged me to keep going, the second callout and flexed my but it’s finally time for me to heart out, to no avail. I would not ride off into the sunset and focus place in this contest. on the talents God gave me. The good Lord did not grant me (or But that does not mean I didn’t sucmost people) the genetics to be“This was the condition I have ceed. As I said, my goal had always come a pro bodybuilder, but He strived to achieve for 24 years.” been to compete just once with ‘pro in his infinite grace and wisdom level’ condition, and that means did see fit to give me a talent for 10 www.parrillo.com I will start with the result of the recent NPC Masters Nationals in Pittsburgh. I placed 14th out of 32 men in the Over 40 Heavyweight (198 1/4 to 225 1/4 pounds) division. Based on that and the fact that I had been training to win and hopefully earn my pro card, this could be viewed as a dismal failure and many would assume I am devastated at the outcome; probably curled up in a fetal position under my kitchen table drowning my sorrows in cookies and ice cream. Far from it. Actually, I feel fantastic. condition I have sought my entire bodybuilding career, with clearly striated glutes. Once you have that, you’re about as ripped as you can be without dropping dead. September 2013 / Performance Press veloped than I am. Please don’t anyone chalk this up to drug use. Genetics are the determining factor in what any of us can ultimately look like. Most of the men in my class were 15-25 pounds heavier than me at the same height of 58 or in some cases, a couple inches shorter. They were meant to be big, and no amount of training or drugs would ever make me their size. Look at it this way. You could give a Chihuahua dog all the steroids in the world and it would still never be as big as a Rottweiler, because it just wasn’t meant to be. It would be huge for a Chihuahua, though! Good luck fitting that juiced-up pooch in your purse, Paris Hilton. 1-800-344-3404 www.parrillo.com 1-800-344-3404 Performance Press / September 2013 11 JOHN PARRILLO’S PERFORMANCE PRESS have been reading my articles for years, in some cases as long as I’ve been published, over 20 years ago now! It’s been over 20 years that I’ve done this very column for John Parrillo, whose quality supplements I have been using every day of my life even longer than that. And even the people who stopped me to tell me they enjoy my blog and follow my progress here and on Facebook was so humbling. It’s a very lonely endeavor, competitive bodybuilding, but the support and encouragement you get along the journey are something I will always treasure. I’ve been blessed to meet so many people in person and many more online who share my passion. “The friends I have made along the way have made my journey that much more rewarding.” because I got to share it with two of my best friends. Jose Raymond was in Pittsburgh to support me and his longtime friend and training partner Matthew Puglia. Matty was kind enough to share a hotel room with me. He took fourth last year as an Over 35 Heavyweight, and this year he moved up to Super Heavyweight and placed fifth, significantly improved in both size and condition from 2012. We ate together, practiced posing together, went to get spray tanned together (nothing but good things to say about Liquid Sun Rayz by the way - best and easiest stage color I have ever had!), and com12 peted together. I have so much respect for Matty. He works full-time as a Dr. of Physical Therapy and has to wait until after putting in long days treating patients to train himself. He’s also the father of two young children. My kids are 19 and almost 14 now, but I still remember how much work and care went into raising them when they were very small. It was my honor and privilege to share the experience of my final bodybuilding contest with Matt. The weekend was fantastic overall, as I saw so many old friends from the sport and met many new ones. It also felt good to talk to people who September 2013 / Performance Press So this is not a sad time for me at all. Will I miss competing? Sure I will. But I walk away with no regrets. I gave it my all and did the very best I could with what God gave me to work with. I may have competed onstage with hundreds of other men over the years, but that was never the real competition. It was always me against me, and I am happy to say I won. Ron Harris is the author of Real Bodybuilding, available at www.ronharrismuscle.com 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2013 13 The Parrillo Papers Understanding The Anabolic Properties Of Regular Food Understanding The Anabolic Properties Of Regular Food Nutrition is 80% of bodybuilding success; the expert use of regular food is a cornerstone concept W hy Parrillo insists on high caloric intake: If you are a serious bodybuilder, calories can and should be eaten often in meals or snacks that are consumed 4 to 8 times per day, every single day. The calories must be of the right type and kind. We call a proper, bodybuilding-appropriate calorie a “clean” calorie. Clean calories eaten in ample amounts boosts the metabolism and supports the hardcore weight training and the copious cardio John Parrillo insists we do if we are to fulfill our genetic potential as bodybuilders. We need lots of calories to promote healing and growth. A Parrillo Pro bodybuilder has large, shapely, proportional muscles because of what he eats, when he eats and how much he eats; the Parrillo Pro bodybuilder is able to accomplish the most difficult feat in all of bodybuilding: adding muscle size without adding body fat. Anyone can grow muscle; the trick is build muscle without adding an unacceptable amount of body fat. The basic mass-building formula has been known for decades: eat tons of calories on an indiscriminate basis while simultaneously engaging in hardcore power training; use super heavy, very basic exercises; 14 train heavy, eat everything that’s not nailed down and be sure and sleep a lot. Using this strategy, anyone with a pulse can grow muscle – and just as surely add body fat. Powerlifters have used this approach for eons: eat big, lift big, rest big, grow big and in the vast majority of cases, grow fat! This “see food” diet is unacceptable to the Parrillo bodybuilder. The amount of body fat accumulation is unacceptable. Besides, John Parrillo has devised a devilishly clever way in which to add muscle size without adding an unacceptable amount of body fat. He bases his approach on the expert use of regular food and amplifies a cleancalorie, high-calorie diet with potent nutritional supplements. The Parrillo Strategy for fat-free weight gain: John Parrillo was the first bodybuilding expert to point out that if the ultimate goal is fatfree weight gain, the trainee needs to control insulin through their diet. As he noted in The Parrillo Papers, “Certain foods spike insulin and are preferentially partitioned into body fat storage while other foods are insulin-neutral and are preferentially partitioned towards building muscle.” Parrillo noted that lean protein and fibrous carbohydrates are pref- September 2013 / Performance Press By Duke Nukem erentially used to build muscle and have little effect on insulin. In a bit of an oversimplification, flooding the system with insulin makes us fat. We want to consume those foods that are preferentially used to build muscle, or used for energy usage and do not spike insulin. Lean protein and fibrous carbohydrates are preferentially used to build muscle. They do not spike insulin to any degree and both nutrients are difficult for the body to convert into body fat. If lean protein and fiber carbs are eaten together, they dampen the insulin response normally generated by starch carbs (rice or potato) eaten at the same meal. Eat starch with protein and fiber and minimize the insulin spike normally generated if the starch was eaten alone. The classical Parrillo meal consists of a portion of lean protein, a portion of fiber carbs and a portion of starch carbs. The Parrillo meal is the cornerstone of the Parrillo Nutritional Program. “The expert use of regular food will get you 90% of the way ‘there.’” To build muscle without adding body fat we need to eat lots of clean calories and train consistently and with great intensity. Optimally, we eat copious 1-800-344-3404 www.parrillo.com amounts of clean calories that are broken into (roughly) equal caloric amounts, multiple meals spaced every 2-3 waking hours. Through the expert use of regular food we are able to create an anabolic environment. Once the all-natural anabolic environment is established, muscle can be grown. If the eating is clean, body fat accumulation is minimal, negligible – but the eating has to be perfect, the training savage, the cardio intense and the supplements Parrillo. John rightly points out that “proper nutritional supplementation can and will add a full 10% to 15% to the efforts of the hard-training, disciplined bodybuilder. The expert use of regular food, the kind of food obtainable from the grocery store, is the foundation upon which the Parrillo nutritional approach is based.” We start by squaring away the nutrition. We square away the nutrition starting with meal prep, instituting a multiple-meal eating schedule: we need to eat big, eat clean and eat often. The diet needs to be disciplined and clean and consistent. The weight training has to be intense enough to trigger hypertrophy and the cardio sufficient enough to jack up the metabolism. If the Parrillo approach is adhered to fully and completely, muscle is built while little if any body fat is accumulated. But you need to be perfect in all aspects of the process; nothing less will allow you to successfully stride the requisite razor’s edge. Foods acceptable and unacceptable: For those brave few that actually make the leap from hobbyist to bodybuilding competitor, the first order of business is to establish a multiple meal eating schedule. Consume quality nutrients five to eight times a day. Every two to three waking hours eat a food meal or a supplement meal. All the bad foodstuffs, all the sodas and alcohol, all the manmade foods www.parrillo.com and canned foods, all the breads and sweets, all the bad stuff is jettisoned, completely – no ifs, ands or buts! You have to learn to prepare food ahead of time. You have to make sure the foods consumed are acceptable and approved. Food preparation is a big part of being a real bodybuilder. We can’t depend on mom or sis, or the girlfriend, wife or the significant other to prepare the massive amounts of approved foods we need to eat each day. True bodybuilders prepare their own food and they prepare the bulk of their food ahead of time. Classically, the pro bodybuilder spends Sunday Nutrition is the single most important aspect of the bodybuilding process and food prep is a huge part of successful nutrition. afternoon putting together his bulk foods for the coming week. Nutrition is the single most important aspect of the bodybuilding process and food prep is a huge part of successful nutrition. Eliminate LCT fat: One of the defining characteristic of the Parrillo nutritional program is the virtual elimination of long-chain saturated fat (LCT) from the diet. John Parrillo recommends limiting LCT saturated fat to 5% of daily caloric intake. This is a mere trifle; if a man eats 3,000 1-800-344-3404 calories per day, under the Parrillo guidelines his allowable saturated fat intake would be 150 calories. Fat contains 9 calories per gram which means the individual following the Parrillo game plan eating 3,000 calories per day would be allotted 17 grams of (LCT) fat per day – about the same amount of fat contained in two pats of butter. Add back MCT fat: Most casual observers of the Parrillo nutritional approach mistakenly label the Parrillo diet as a low fat diet. If they were to delve a bit deeper they would see that this is factually inaccurate: while John insists that bodybuilders take the long-chain saturated fat out of the diet (“LCT fat is preferentially partitioned into fat storage with the greatest of ease.”) he is adamant that those same bodybuilders “add back” medium-chain triglyceride (MCT) fat to “replace lost LCT fat calories.” Whereas LCT fat is preferentially directed into body fat storage, MCT calories are preferentially used as an instant source of energy. MCTs go to the head of the oxidation lineup. No matter what foods or fuel you currently have in your body, when you consume MCT calories they jump ahead of everything, they are immediately used, burned up like a drag racer hitting the nitrous oxide switch. Consuming MCT calories is akin to throwing gasoline on a bonfire. Not coincidentally, John produces the finest MCT nutritional supplement available anywhere, the venerable CapTri®. CapTri® is a MCT oil that has the caloric density of fat, 113 calories per tablespoon. Here are the Parrillo benchmarks… • Establish a multiple-meal eating schedule: 5-8 times per day, every 23 waking hours the bodybuilder consumes a Parrillo meal or a Parrillo supplement meal. Performance Press / September 2013 15 JOHN PARRILLO’S PERFORMANCE PRESS • Attain daily protein benchmarks: Bodybuilders need to ingest 1 to 1.5 grams or more of protein per pound of bodyweight. A 200 pound man will need 200 to 300 grams of protein. • Use Parrillo meals to dampen insulin: The ideal meal contains a portion of protein, fiber and starch; this combination dampens insulin associated with starch. • Eliminate dietary LCT fat: The Parrillo program recommends that saturated fat be limited to 5% of daily calories. 5% of 2,000 would be 100 calories, 11 fat grams. • Reduce starch: Leading up to a competition or during a lean out phase, starch calories are purposefully reduced, gradually, to achieve maximum leanness. • Add back MCT calories: Parrillo replaces fat-creating LCT calories with fast oxidizing MCT calories. Parrillo bodybuilders establish caloric anabolism. • Increase starch calories and MCT calories to build mass: In the competitive off-season, Parrillo bodybuilders add mass by increasing clean calorie consumption. • No breaks or off days: It is very popular in bodybuilding diet circles to grant one day a week off to eat whatever you want – not so with Parrillo. Food selections: We are not going to go into tremendous detail about what specific foods you can and cannot eat under the structures and guidelines of the Parrillo Performance Nutritional System. Obviously proteins need to be lean; white meat fowl, fish and shellfish are fine, low fat beef (primarily flank and skirt steak) is acceptable; no pork (too fatty,) offcuts like lamb, wild game, buffalo and ostrich are fine as long as they are low fat. Most bodybuilders eat a lot of variously prepared white meat chicken and canned tuna. Eating any 16 and all types of fibrous carb (broccoli, spinach, carrots, bell peppers, cabbage, etc.) is encouraged. You can’t load salads up with store-bought gooey salad dressings. Fiber and protein lessen the insulin secretion associated with starchy carbohydrates. Starch carbs, in the Parrillo approach, represent a nutritional wildcard. Depending on what your short term goal is, you can determine how much or how little starch carbs to allow yourself. Eating any & all types of fibrous carbs (broccoli, spinach, carrots, bell peppers, cabbage, etc.) is encouraged. Reducing starch carbs during a leanout phase and replacing lost starch calories with CapTri® calories is the standard tactic for Parrillo competitive bodybuilders. Supplements to supplement: The Parrillo attitude towards nutritional supplementation is based on consistency, commonsense and understanding what supplements can and cannot do. What supplements can do is enhance an already solid nutrition and training effort. If you train hard as hell, supplements will fuel recovery and growth; if you are eating consistently and correctly, supplements will make consuming the huge amount of quality calories and ingesting healing, regenerating nutrients far easier. Supplements are meant to supplement an already solid diet plan; supplements are not meant to replace the September 2013 / Performance Press consumption of regular food. Institute a multiple-meal eating schedule, switch out refined foods, processed foods and high-fat foods for approved bodybuilding foods, and when the diet plan has been established, incorporate targeted nutritional supplementation. The anabolic properties of regular food: All Parrillo competitive bodybuilders have a current goal. If the Parrillo bodybuilder is actively looking to shed body fat in the weeks leading up to a show, then all their training and nutritional efforts are focused on that very specific goal. If it is in the ‘off-season’ and they are trying to add a significant amount of lean muscle mass (without adding an unacceptable amount of body fat) then all their efforts are focused on that specific goal. Regardless the goal, there is an array of Parrillo supplements designed to aid in the attainment of whatever goal is being sought. Parrillo supplementation is meant to amplify results received from the intense physical training. A proper nutritional supplementation program augments and strengthens a sound, whole food diet comprised of powerful, natural, wholesome bodybuilding foods. The first step and the most important step in any bodybuilding effort is the establishment of a serious bodybuilding nutritional plan. The second step is to incorporate powerful, potent supplements. The intense training is “underpinned” with the powerful tandem of bodybuilding foods and Parrillo supplements. Learn how to create the highly beneficial anabolic environment by using regular food expertly. Underpin the intense training with perfect eating and potent Parrillo supplementation. This is the timeless method for building maximum muscle with a minimum amount of body fat accumulation. 1-800-344-3404 www.parrillo.com ! W E N NE W! SOFT CHEW HIGH PROTEIN HIGH FIBER BAR Satis fy Your Sweet Tooth with the Soft C Try Our TM r! a B he w : r a b t s e W NE r e t t u B t u Pean •Deliciously soft and chewy texture •130 Calories •22g of Protein •17g of Fiber •Only 3g Net Carbs www.parrillo.com 1-800-344-3404 Performance Press / September 2013 17 tips & tidbits of the month RECIPE spotlight CapTri Sweet Dip ® 30 g. egg white 1 tbsp. lemon juice 8 tbsp. CapTri® 1 tsp. pure vanilla 1 tsp. Pro‑Carb Formula™ (to taste) 1/2 tsp. maple extract Beat egg white in blender on low. Add lemon juice, vanilla and maple extract. Slowly pour CapTri® in while blending on low speed. Dip will become creamy. Add Pro‑Carb™ to sweeten, blending to desired consistency. Makes about 3/4 cup Sweet Dip. Each tbsp. used contains 76 calories. Tastes great spread in crepes before rolling them up! See page 13 of the Parrillo CapTri® Cookbook for our delicious crepes recipe. You can also find the recipe online at www.parrilloperformance.com - just use the search box at the top of the page. Training Tip of the month: Lat Stretch Start: With both hands, grasp a bar or piece of stationary equipment. Place all the weight on the left side of your body—the side that will be stretched first. Cross your right leg over your left leg and step forward so that all your weight is on your left foot. Stretch: Lean away from the bar, forming a comma with your body. With your left hand, push your shoulders in and through, as illustrated. Hold this position for ten seconds. Repeat with the other side of your body. 18 18 September 2013 / Performance Press Food of the month: Okra • Can be fried, pickled, roasted or grilled • High in fiber, vitamin C, folate, and antioxidants • Good source of calcium and potassium • Used in gumbo, stews, soups, stir-fries, and curries Nutritional Information for 100g, raw: Calories 36 Protein 2.4g Fat .3g Total Carbs 7.6g Fiber 1g Calcium 92mg Phosphorus 51mg Iron .6mg Sodium 3mg Potassium 249mg Vitamin A 520 IU Try this delicious side dish idea using okra: • Roasted Okra: Using 1 lb. of okra, cut pods into thirds and place on a baking sheet. Drizzle with 2 tbsp. CapTri® MCT oil and add to taste: black pepper, No-Salt, and spices such as turmeric and cumin or rosemary. Toss to coat thoroughly. Roast at 350° for about 20 min., or until crisp and lightly brown, stirring once halfway through cooking time. nutrition Tip of the month: Formulas For Success Off-Season Protein Consumption: During the off-season, you need approximately 1.5 grams of protein or more per pound of body weight. To determine how many grams of protein to eat, use the following equation: Your Bodyweight x 1.5 = Grams of Protein Per Day. For example, someone weighing 175 pounds should eat: 175 X 1.5 = 262.5 Grams of Protein Per Day. As you gain weight, you need more protein to support the additional pounds and continue to grow. The majority of your protein intake should consist of pure protein sources (chicken, fish, egg whites, etc.), although some will come from supplements and carbohydrate foods. 1-800-344-3404 www.parrillo.com News & Discoveries In Fitness & Nutrition Vitamins And Minerals Can Boost Energy And Enhance Mood Vitamin and mineral supplements can enhance mental energy and well-being not only for healthy adults but for those prone to anxiety and depression, according to a July 15 panel discussion at the 2013 Institute of Food Technologists Annual Meeting & Food Expo® held at McCormick Place. Bonnie Kaplan, Ph.D., professor in the faculty of medicine at the University of Calgary, Alberta, Canada, said Monday vitamins and mineral supplements can be the alternative to increasing psychiatric medicines for symptom relief of anxiety and depression. The supplements, she said, also can provide the mental energy necessary to manage stress, enhance mood and reduce fatigue. In a series of studies she recently conducted in Canada, Kaplan found of the 97 adults with diagnosed mood disorders who kept a three-day food record, a higher intake of vitamins and minerals were significantly correlated with overall enhanced mental functioning. Other vitamins that have been known to enhance mood, said C.J. Geiger, Ph.D., president of Geiger & Associates, LLC, and research associate professor in the division of nutrition at the University of Utah, include 5-Hydroxytryptophan (5 HTP), Vitamins B and D, as well as ginkgo biloba and Omega 3. In her research, Geiger has found most adults define energy throughout the day as peaking mid-morning, falling to a valley in the afternoon after lunch and recovering with a pickup in late afternoon, settling back down before bedtime. However, these peaks and valleys did vary with gender, age and climate. She said many adults are known to use coffee, soft drinks, chocolate and candy bars as well as energy drinks, bars and chews with high sugar boosts to maintain energy throughout the day. She found other adults ate more frequent, smaller meals to sustain energy while making time for lots of rest and exercise. - Institute of Food Technologists, Chicago, July 16, 2013 Interesting Article Fact: Dietary protein and complex carbohydrates have negligible tendency to be converted to fat, whereas dietary fat is very prone to be stored as body fat. Read more in John’s article found on page 20. Dominique’s Time Cruncher If your vegetables (especially carrots, celery, radishes, asparagus, cucumbers and cauliflower) have been in your refrigerator too long and have begun to wilt or go limp, just soak them for a few hours in a bowl of ice cubes and cold water to help bring back their crunch. www.parrillo.com 1-800-344-3404 ? Question of the month: Question: John, I know that stretching during your workout is recommended, but what benefits are you getting from doing so? Answer: Stretching has incredible benefits when integrated into a weight training program. The stretching I use is very specialized – a method I developed just for bodybuilders, called “fascial stretching,” a term I coined and defined. Combined with weight training, it multiples the results! • Your muscle size increases when stretching is a regular part of your training program. Stretching also gives the muscle better shape, with more separation. •Stretching elicits responses in muscle groups that have reached sticking points in training. • Done consistently, stretching also makes you stronger. You can raise your golgi tendon reflex threshold by regularly stretching your muscles, tendons and ligaments. As a result, you’ll be able to handle more weight with ever-increasing intensity. • Stretching makes your body more flexible, giving your muscles and the joints they connect greater range of motion. Stretching also helps prevent muscle soreness and promotes better recovery. Quick Tip of the month: Here’s a delicious dessert idea from Parrillo customer Keith K. Butterscotch Rice Pudding: Mix 2 level scoops of Parrillo Butterscotch Pudding Mix™ with 10 ounces chilled water. Whisk or stir for 30 sec. to 1 min. or until thoroughly mixed. Then add 1 TBS CapTri®, 1/4 cup cooked and cooled brown rice, a couple drops of vanilla extract, stevia to taste, and a tiny pinch of salt or No-Salt. It’s ready to eat or store in refrigerator. Supplement of the month: High Fiber Chocolate Syrup Mix™ • Great on Parrillo Protein Ice Kreem™, Hi-Protein Cake™, Contest Brownies™ and more! • Quick & Easy to make, just add water and stir • Each serving contains 12g of prebiotic fiber, only 20 calories, and 0g of sugar • Great option for contest dieting Yes, you can have chocolate syrup even if you’re on a strict diet! Try it drizzled on Parrillo Protein Ice Kreem™ and a warm Contest Brownie™ for a chocolate lover’s dream dessert! Performance Press / September 2013 19 19 JOHN PARRILLO’S PERFORMANCE PRESS I f you’ve ever flipped through the pages of a bodybuilding or fitness magazine, I bet you’ve wondered: “Wow, how do those bodybuilders and fitness models get bodies like that?” Okay, before I answer that, let me clarify that I’m writing this for those of you who strive to be in great shape, but aren’t necessarily training (or do not want to train) for a bodybuilding or fitness competition. And I am writing to explain how you can achieve that level of physique perfection. If you want a body like that, then you’ve got to eat and train like a bodybuilder – pure and simple. I could stop there with my advice, but this would then be a very short column. So let me go into more detail with you. To look like the athletes in the mags, you’ve got to know how to burn body fat and build muscle – and not lose any muscle. That’s the really tricky part. Here’s what I’ve found with all the people I’ve worked with who have achieved that level of physique perfection: A successful approach to losing body fat involves alternating one month on a weight gain cycle 20 HOW TO GET A WINNING PHYSIQUE and one month on a fat loss cycle. The first month you would gain a pound each week (four pounds) and 75% of it is muscle. In the second month you lose a pound a week (four pounds total) and 75% of that loss is fat. At the end of the To look like the athletes in the mags, you’ve got to know how to burn body fat and build muscle – and not lose any muscle. That’s the really tricky part. two-month cycle you will have gained two pounds of muscle and lost two pounds of fat. Extend that to a year and you’re looking at 12 pounds of muscle gained and 12 pounds of fat lost. You’re constantly making progress, and your metabolism never gets the chance to slow down. That’s the September 2013 / Performance Press beauty of this approach; you’re always either gaining muscle or losing fat; and the constant change prevents your metabolism from adapting so you can make continual progress without wasting time being stuck on a plateau and trying to figure out what to do. In principle, you could keep this up for year after year. If you’re 20% body fat or more, you may want to devote a few months to getting in shape first, or if you’re really skinny, you may want to spend a few months just putting on size. But if you’re somewhere in the middle, maybe around 10% body fat, you might consider giving this program a try. To gain a pound a week increase your calories to 300-500 a day, do 20-30 minutes of aerobics a day, and train like a powerlifter with heavy sets in the 3-6 rep range. To lose a pound a week, decrease calories by the same amount per day, do 60 minutes of aerobics a day, and train like a bodybuilder with increased volume and moderate weight in the 8-12 rep range. There are other ways you can maximize this fat-burning mode. For example: 1-800-344-3404 www.parrillo.com ● Continue to eat five, six or How do you cut down on carbs more meals a day to keep your without decreasing calories? You metabolism in a constant state consume more of something else. of acceleration. This has several Fat is not an option, so your only beneficial effects. Every time you other choices are protein or medieat your metabolic rate increases um-chain triglyceride oil (MCT a little due to the thermic effect oil like CapTri®). Either one will of feeding (also known as diet-in- work, but a combination of both duced thermogenesis). Eating fre- probably works best. quently keeps your internal furnace stoked and keeps your me- Let’s be brutally honest about this. tabolism speeding along. If you If you’re used to getting most of go too long without eating, your metabolism begins to People who cut their slow down. carbs dramatically have low energy levels, are irritable and grouchy, and get headaches. ● Eliminate as much fat as possible from your diet, since fat has a slowing effect on metabolism. Dietary protein and complex carbohydrates have negligible ® tendency to be converted to fat, whereas dietary fat is very prone to be stored MCT oil is as body fat (1,2,3,4). This is more effective a hot topic in the scientific at relieving literature these days and is some of these a matter of debate in body- symptoms than building circles. (It is less protein because a matter of debate in the it’s more readily scientific journals, where used as an actual research is reported.) energy source. Very little of your body fat comes from complex carbohy- your calories from carbs, cutting drates or protein being converted back significantly on carbs makes into fat; almost all of it comes you feel bad, at least for a while. from fat you eat. How much fat People who cut their carbs drayour body stores seems to be matically have low energy levels, more closely related to how much are irritable and grouchy, and get fat you eat rather than how many headaches. CapTri® MCT oil is calories you eat. more effective at relieving some of these symptoms than protein ● Decrease your carbohydrate because it’s more readily used as intake, thereby lowering insulin an energy source. Protein is not levels and activating fat-burning a very efficient energy source. Its mechanisms in the body. But: role is to serve as a building block CapTri www.parrillo.com 1-800-344-3404 for repair and maintenance of tissues, not to provide metabolizable fuel. Using protein for energy is kind of like trying to burn a wet log. Carbs, on the other hand, are a great energy source. So if you want to reduce carbs in your diet to manipulate hormone levels and promote fat metabolism it makes sense to replace those calories with another fuel source, namely MCT oil. The supplement is a good choice because it is readily burned as fuel and won’t be stored as body fat, (5, 6). I suggest you ease into this slowly. Start by eliminating starchy carbs (potatoes, sweet potatoes, rice, and so forth) from your last meals of the day. Replace those lost calories from carbs with an equivalent number of calories from CapTri® MCT oil. MCT oil actually has a higher thermogenic effect than carbohydrate, meaning that more of this dietary energy will be lost as body heat with less energy available for storage. This further promotes additional fat loss. Continue in this way until you reduce your daily carbohydrate grams to about half of what you normally consume. At this point you’ll be eating mostly protein, vegetables, and CapTri® MCT oil. ● Do your aerobics when you are relatively carb-depleted. This will cause your body to burn more fat for energy during your workout because fewer carbs are Performance Press / September 2013 21 JOHN PARRILLO’S PERFORMANCE PRESS available. The best time is first thing in the morning before breakfast. Your glycogen stores are the lowest they’ll be all day, so you’ll rely more heavily on stored fat. To prevent muscle loss, consume two scoops of a quality protein powder prior to performing your aerobics. For maximizing fat loss, another good time to perform aerobics is right after weight training, because then you’re relatively glycogen depleted too. You should do moderate to fairly high intensity aerobics, so that you’re breathing hard and sweating. While it’s true you burn a higher percentage of calories from fat during low intensity aerobics, you will burn more grams of body fat if you perform high intensity aerobics, because you’ll burn so many more total calories. Also, if you do reasonably intense aerobics you will get the added benefits of increased vascular density and enhanced fat burning capacity. Increase the volume of aerobics progressively as you get leaner. If your fat loss plateaus the first thing to try is to do more aerobics. If that doesn’t work you should probably back off for a couple weeks, increase your calories, put on some muscle, and get your metabolism going again. How do you know if you’re los22 IRON VIC SPEAKS By IRON VIC STEELE ing fat and not muscle? By having your body measured once a week with an accurate assessment method such as our BodyStat Kit™. With the information you attain, you can determine your pounds of lean mass and pounds of fat every week and make adjustments in your training and diet accordingly to make sure you stay on track. References 1. Flatt JP. 1987. Dietary fat, carbohydrate balance, and weight maintenance: effects of exercise. American Journal of Clinical Nutrition 45: 296-306. 2. Flatt JP. 1995. Use and storage of carbohydrate and fat. American Journal of Clinical Nutrition 61: 952s-959s. 3. Swinburn B and Ravussin E. 1993. Energy balance or fat balance? American Journal of Clinical Nutrition 57: 766S-771S. You will burn more grams of body fat if you perform high intensity aerobics, because you’ll burn so many more total calories. With proper assessment, you can pinpoint exactly what the problem is and make detailed adjustments to fix it. Otherwise, if you’re just going on what “feels right” or seems to make sense, and you don’t make good progress, you’re not sure what to change. Remove the guesswork from your bodybuilding program. Don’t leave anything to chance. September 2013 / Performance Press 4. Acheson KJ, Flatt JP, and Jequier E. 1982. Glycogen synthesis versus lipogenesis after a 500 gram carbohydrate meal in man. Metabolism 31: 1234-1240. 5. Baba N, Bracco EF, and Hashim SA. 1982. Enhanced thermogenesis and diminished deposition of fat in response to overfeeding with diet containing medium chain triglyceride. American Journal of Clinical Nutrition 35: 678-682. 6. Bach AC and Babayan VK. 1982. Medium chain triglycerides: an update. American Journal of Clinical Nutrition 36: 950-962. 1-800-344-3404 Contrast overcomes stagnation…Recovery meal… Training ‘around’ an injury…10,000 calories…Time pressed… Vic, What is your strategy for dealing with stagnation? I understand that each instance is different – still, is there any general strategy that you or Parrillo would use or recommend when training stagnation sets in? As we old pros know all too well, the only consistent thing in bodybuilding is the end of progress; every program, no matter how good, eventually dries up and stops delivering results. The real question is: how do we spark progress when we are totally stagnant? What is the solution? Thaddeus, Detroit Oh, how right you are about the only constant in training being the onset www.parrillo.com www.parrillo.com of stagnation, assuming you were able to generate any progress to begin with. My anti-stagnation mantra is contrast – whatever training or nutritional approach I am using, when looking for a new alternative The mistake most trainees make: when stagnation sets in the changes they institute are too small, too finite, too insignificant, to spark progress. I want an approach that is radically different from the one I am using. The mistake most trainees make is when stagnation sets in the changes they institute are too small, too finite, too insignificant, to spark 1-800-344-3404 progress. Changing from 8 rep sets to 10 rep sets is insignificant, hardly enough contrast. Changing from 8 rep sets to 15 rep sets might do it – or how about cranking down to 3 rep sets while piling on the plates? Now that’s a real change! Ditto with cardio: if you’ve been riding the stationary bike at a steady pace for 45 minutes four times a week, bumping to 50 minutes five times weekly is really just doing more of the same. How about getting off the damned bike altogether and trying some interval sprinting or become involved in some intense athletic games? Steady-state cardio users get amazing benefits when they periodically shift to burst or interval-type cardio activities. If Performance Press / September 2013 23 JOHN PARRILLO’S PERFORMANCE PRESS you are bored out of your mind with your diet – change the foods! Vital contrast is, for me, always and forever, the key to reigniting progress. Think outside the box – oh, and stop continually playing to your strengths – if you spend 50% of your training time on biceps and triceps, then you are a one-dimensional trainer doomed to disproportional, unbalanced muscular development. However your imbalanced and biased approach creates an opportunity for rapid and radical progress – start blasting your weak points (your legs, perhaps?) with the same fervor that you currently use on your favored body parts. I can guarantee that if you can embrace training your weakness (instead of continually playing to your strengths) you will shatter any and all stagnation barriers. Vic, I talked to some IFBB competitive bodybuilders that train at my local hardcore gym and they mentioned that they were getting excellent results by adding a second recovery meal. They would take their 50/50 Plus™ shake immediately after the workout and then look to eat a small food meal when they got home from the gym. Their thinking was that a predigested shake is excellent for getting nutrients to battered muscles quickly. By eating a food meal 60-90 minutes after the conclusion of the workout, they engage and activate the digestive system and to a degree that a 24 IRON VIC SPEAKS By IRON VIC STEELE metabolic bump occurs. Interesting theory – think there is anything to it? It is a bit of a hassle to eat a food meal after a workout – on the one hand, on the other hand if it delivers spectacular results (and these guys are muscle monsters) then, hey! Maybe a little hassle is in order! Brad, Ontario I can see some real merit to this strategy. The idea of taking a postworkout nutritional supplement in liquid form has been shown time Amplify results after training with this recovery strategy! and again to amplify results obtained from the workout. That’s a hell of a good thing: think about how profound that is: you obtain superior results from the identical workout by drinking a shake, eating a proper Parrillo meal, or both. Science says that the ideal replenishment formula is a 50/50 combination of high BV protein and an equal amount of potent, slow-re- September 2013 / Performance Press lease carbohydrate. The carb source should not spike insulin. To this end, John Parrillo created 50/50 Plus™, his proprietary blend of protein combined with a slow-release maltodextrin carb source. Parrillo pro bodybuilders will sip a serving or two of 50/50 Plus™ (mixed with cold water) as they finish their weight workout. Drinking 50/50 towards the end of an intense weight workout helps curtail energy nosedives that invariably occur at the end of every intense training session. Those same Parrillo pros will also wash down a handful of Parrillo Muscle Amino Formula™ capsules along with a half dozen slow-release Liver Amino Formula™ tablets. Muscle Amino™ is loaded with branch-chain amino acids critical for repair and rebuilding of muscle tissue. Each Liver Amino™ tab contains 1.5 grams of protein and contains bloodbuilding heme iron. Eating a small, Parrillo-meal (portion of lean protein, portion of starch, portion of fiber) makes perfect sense for the exact reasons cited. Why not try this food-after-training, second recovery meal strategy for say six weeks and report back. I would think that in a mass-building phase this strategy would be highly beneficial. Victor, Quick question: how would you “train around” a broken arm? I took a hard skiing tumble recently and fractured my lower left forearm above the wrist. I am looking to keep training. I have really 1-800-344-3404 www.parrillo.com made excellent progress over the past year using Parrillo hardcore protocols. I figured you’d had your share of injuries over the years. I’d love to get your input on how to keep going. Daniel, Aspen flat bench presses using the good arm. Delts are worked with press machines, one-arm dumbbell work with the good arm; one-arm lateral raises are easy. Training around an injury in this fashion weirdly forces you to change pace and try some new things. Invariably, when the wounded limb becomes operational again, not only does it come back stronger, but all the one arm lifting has really strengthened your irreparably! This type of nutritional advice could turn American youth into fat tub-of-lards – really sir! 10,000 calories a day? How many chicken breasts does it take to get to 10,000!!?? Name withheld, Salem We used to have a saying, “When a leg injury occurs, time for an upperOkay – where to start – I’m too late body specialization program.” Or to turn American youth fat – they’re conversely, “When an arm or torso already fat. You are probably wellinjury occurs, time for a lowerintentioned, but you are woefulbody specialization program.” ly ignorant. Many of John ParIf I were you, I would take this rillo’s elite bodybuilders have time to get really good at high“built their metabolisms” (over bar back squatting. Even in a time) to a point where indeed, cast, you will have no problem they can and do eat 10,000 calpositioning the squat bar high ories a day – and not get fat. If on the traps, setting it up and you remember, the golden boy then squatting. Squat specialswimmer of the last Olympic ization is highly recommended Games, Michael Phelps, roufor someone like yourself. Take tinely ate 12,000 calories a day this time to get really, really and he was ripped to shreds. good at squatting; you will nevNow Michael Phelps, or an elite er regret it. Lying leg curls, leg Parrillo bodybuilder, will not extensions, calf raises, seated just wake up one day and start and standing, present no probfiring down 10-12,000 calories; Don’t let a broken arm derail lem for you and are a must. The they build up to consuming this biggest problem will be loading huge caloric volume over time. your weight training! and unloading the plates. In adThe key is attaining and maincore and your base. Don’t you dare dition to hi-bar squatting, try some taining a blast-furnace metabolism. let a little thing like a broken arm machine hack squats and leg pressJohn coined a phrase, “building the derail your weight training! es. Back work is problematic but not metabolism” which refers to a longimpossible: with the good hand do term process of ‘teaching’ the body Mr. Steele, one arm seated cable rows, one arm how to handle an ever-increasing I find many of your contentions pull-downs and one-arm dumbbell number of calories. A man might are both ridiculous and dangerrows. Use the various back resisstart off with a basic Parrillo 3,000 ous. For example, ‘A man can eat tance training machines, the Hamcalorie per day diet, and over time, 10,000 calories a day and not get mer Strength and all the rest, to permonths or years, build up to a point fat.’ Anyone with an IQ above 100 form one-arm pull-downs and rows where the bodybuilder has a blazpoints would see that this is plainly ing fast metabolism that needs fuel using the good arm. Ditto arms: impossible. Imagine if teens, so lots of one-arm seated dumbbell continually. Eating 6,000 calories easily impressionable and so eascurls and machine curls, try oneper day, 1,000 per meal, is nothily led astray, followed your caarm cable pushdowns for triceps, ing special or out of the ordinary loric piggery advice – they could also try single dumbbell overhead for a pro. The pro bodybuilder eterdistend their abdominal muscles tricep press. Try single dumbbell nally cycles between shredding for www.parrillo.com 1-800-344-3404 Performance Press / September 2013 25 JOHN PARRILLO’S PERFORMANCE PRESS competitions and building lean The key to making an abbrevimass in the off-season. In order ated training program work is to train harder and heavier, the perfect, spot-on eating! If you bodybuilder eats more. Big eateat donuts and pastries there is ing ‘supports’ the savage effort no hope. On the other hand if displayed in the weight room. you get it together and on your Parrillo also recommends lots of day off grill some chicken, prep high intensity aerobic exercise. some vegetables, cook rice, bake An athlete needs to eat a ton of potatoes, obtain cans of tuna and calories to cope with all this athprepare some Tupperware meals letic activity. Does everyone on to take to work, then you could the Parrillo program eat 10,000 Plan ahead and you can have delicious shed that extra 20 pounds of fat per day? Hardly, a very small meals ready to eat throughout the day! in 30-45 days. Supplement meals percentage – but we have lots can be a lifesaver for individumore than enough for an athletic and lots of bodybuilders eating als that go on emergency calls. guy like yourself. You know your 5,000 per day during a mass-buildParrillo bars, Parrillo muffins and way around the gym, so here is how ing phase and then get ripped, nevParrillo cakes allow you to obtain I would set up a three day, no-noner dipping below 2,500. You should quality nutrition anywhere, anysense program for someone serious get your facts straight before you time. Keep a canister of Parrillo but seriously pressed for time… go off half-cocked. Optimized Whey™ or Hi-Protein™ in your office desk drawer; Parrillo • Monday: legs and shoulders Vic Steele – co/PPP bars can be stashed in gym bags, Squat, leg extension, leg curl, calf Hello there – big fan of the no nonglove compartments, backpacks or raise – seated dumbbell press, masense advice – I have a question jacket pocket. Check out the stats chine press, laterals about training. I don’t have much on one possible Parrillo supplement Cardio: 30 minutes time as of late. I am a police offimeal (see chart below)… cer that works a lot of weird hours • Wednesday: chest and triceps (I am a burglary detective workA Parrillo shake and a Protein Bar™ Bench press, incline dumbbell, pec ing nights) and I don’t have time can provide you a 400 calorie meal dec – tricep extensions: three sets to hit the gym more than say three with 53 grams of protein and no fat of three types times a week. I understand that or sugar to speak of. See if you can the Parrillo system favors a lot of Cardio: 40 minutes get a grip on the nutritional part lifting and a lot of cardio – I don’t of the strength and muscle puzzle. • Friday: back and biceps have that luxury – is there hope for Do so and the rest of it will fall Power clean, pull-downs, seated into place. Assemble your Parrillo me? I am a 500 pound deadlift/300 row – curls: three sets of three pound bench press level guy that is supplements a month ahead of time types about 20 pounds overweight. I am and that way never run out. Cardio: 50 minutes fit, strong and fat. Paul, St. Charles Optimized Parrillo Total ™ Whey shake Protein Bar™ It all depends on your nutrition. If Calories 150 230 380 you are able to maintain a solid, Protein 33 20 53 multiple-meal eating plan and adCarbohydrate 4 30 34 here to all the Parrillo precepts and ® Fat (CapTri ) 0 3 3 procedures, three cardio sessions Sugars 0 3 3 and three lifting sessions will be 26 September 2013 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2013 27 PRSRT STD U.S. Postage Paid Cincinnati, OH Permit No. 855