May 14-15, and August 20-21 Level One Certification Cincinnati, (Advanced Reservation Required)

July 16-17 Masters Level Certification Cincinnati, Ohio (Advanced Reservation Required) By Marty Gallagher

ark Cole- of a twenty-five year old, his skill ing session I practice and man is with- level is at an all time high and his work on submission holds. I also MM out ques- intestinal fortitude and fight expe- practice , and counters tion one of the pre- rience make him as formidable an and use this first training session mier fighters in the opponent as anyone on the inter- of the day to improve my fighting world. He has won ev- national fight scene. “I feel confi- skills. In the afternoon session I ery prestigious mixed dent in my abilities and I still have concentrate on improving my body: martial art title there is to the internal fire.” I lift weights and perform intense win, capturing the Pride cardio in order to improve strength Tournament in 2000 and the Ul- Mark Coleman has been a Parrillo and stamina.” After a decade of timate Fighting Championship (the Performance Product user for fighting the best in the world for top mixed martial art competition more than a decade and declares money and prestige, Mark has held in this country) on three sepa- that Parrillo supplements are the learned how to push himself to the rate occasions. Now at age 40 he cornerstone of his nutritional prepa- limit. “My training is designed to be is about to do battle once again. “In ration. “I use Parrillo Products ev- grueling and demanding and it takes February I will fight the fastest ris- ery single day. John’s protein pow- a toll on my body. I need Parrillo ing star in the der and sport nutrition bars are the products to help me recover and world, Mirko “Cro Cop” Filipovic. best I have ever used. When I’m recuperate in time for the next ses- The fight will be held in on getting ready for a fight I train hard sion.” Mark uses Optimized Whey February 25th and I have six weeks twice a day for two to three hours Protein “several times a day.” He to prepare, less than optimal in per session. In my morning train- drinks a double or triple serving of terms of preparation time, but re- gardless, I will be ready.” Japan has become Mark Coleman’s home away from home. He has fought in the Pride Tournament many times over the past five years and wrestles professionally in Japan on a regular basis. “Six months ago I lost my last mixed martial arts fight to the number one fighter in the world, Emelianko Fedor. Now I have an opportunity to fight Filipovic and if I can beat him I will be in the running to fight the win- ner of the Fedor- world championship bout that will take place the same night I fight Filipovic.” At an age when Mark uses Optimized Whey Protein “several times a day.” He most professional athletes have drinks a double or triple serving of 50-50 Plus after each long been retired, Mark Coleman training session. 50-50 Plus is a half-and-half combination of is still in the thick of it. The rea- whey protein and maltodextrin carbohydrate powder that sons are fairly plain to see: he has provides muscles battered by intense training the nutrients the strength, stamina and physique needed to repair and regenerate. www.parrillo.com 1-800-344-3404 Performance Press / March 2005 4 JOHN PARRILLO’S PERFORMANCE PRESS

50-50 Plus after each training ses- ing the nutrients needed to Parrillo bar (or two) and take a sion. 50-50 Plus is a half-and-half repair and regenerate. nap.” After he sleeps for an hour combination of whey protein and Mark explained that his or so, its back to the gym for his maltodextrin carbohydrate reliance on Parrillo second session. Mark lifts weights powder that provides muscles products is practical as and hits an aerobic session. To say battered by in- well as productive. “I that this training session is intense tense drink as many four would be a massive understate- train- Parrillo whey protein ment: Mark is famous for his sav- shakes and 50-50 Plus age training tactics and will often concoctions each sprint up steep hills for countless training day. To tell ‘reps’ or do roadwork for endless you the truth I really miles. Regardless the aerobic mode don’t have the time selected, he pushes to exhaustion or inclination to and then pushes beyond exhaustion. prepare and eat a He always looks for ways to in- regular meal af- crease his cardiovascular capacity. ter my morning “I continually seek ways to im- training ses- prove and extend my endurance. sion. If it As a fight progresses my stamina has been a is taxed in a way that is difficult to good ses- imagine if you’ve never experi- sion I am enced it. Often the combination of so tired adrenaline and necessity require that more you extend yourself way past ca- often than pacity. It is difficult to compre- not I drink a hend.” 50-50 Plus shake, eat a Working past exhaustion can reek havoc on blood sugar levels. Throwing a barrage of punches or grappling with a bull strong oppo- nent does not allow the athlete to expend available energy in a mea- sured and orderly fashion. If the fighter and his opponent enter into a flurry of activity, a precipitous drop in blood sugar levels can in- duce a level of fatigue so intense that simply raising the arms to de- fend against punches and kicks is impossible. Extreme fatigue sets in “I continually seek ways to improve and extend my when two combatants push, punch, endurance. As a fight progresses my stamina is taxed in a or tug past capacity and a way that is difficult to imagine if you’ve never experienced burst of activity ends only when a it. Often the combination of adrenaline and necessity combat conclusion is reached. If require you extend yourself way past capacity. It is difficult the heart and lungs fall behind in to comprehend.” their ability to deliver oxygen and remove waste products from fa-

5 March 2005 / Performance Press 1-800-344-3404 www.parrillo.com MARK COLEMAN

tigued-laden muscles, blood sugar drops and limbs feel as if they are made of lead. In order to prepare for being pushed past capacity dur- ing a bout the athlete needs to push himself past capacity in training. “I have been gassed so bad in fights that I could not hold up my arms.” Mark said. The dilemma is ad- dressed by increasing capacity and this is done in training. A decade of fight experience has taught Cole- man that the old athletic motto ‘train hard, fight easy – train easy, fight hard’ is true. In his quest to be the best Coleman pushes himself to his limit and beyond. He need be care- ful not to push so hard that he in- jures himself. Much of his training revolves around sparring. “Ideally I like to rotate a series of sparring partners in rapid succession. If we are grappling I will fight a partner for a specified period of time then he will exit and a new opponent will immediately pick up where the first opponent left off.” This rotational procedure is grueling, effective and taxing.

Sessions need to replicate true fighting conditions yet care need be taken that they not get out of hand and become so brutal that an in- Working past exhaustion can reek havoc on blood sugar jury occurs. A deep cut or a bro- levels. If the fighter and his opponent enter into a flurry of ken bone in training will result in a activity, a precipitous drop in blood sugar levels can induce fight cancellation and a lost pay- a level of fatigue so intense that simply raising the arms to day. If Mark takes it too easy the defend against punches and kicks is impossible. training is worthless but if the spar- ring portion becomes too realistic training program that is tailored to it can become injurious. The bal- medicine ball for distance and I improve my sustained strength. I ance must be struck between ef- scramble crab-like on all fours to perform high repetition sets and use fectiveness and mayhem. His retrieve it. Unless I push myself a quick pace. The idea is to develop hardcore approach carries over to past capacity I don’t feel as if I’ve power and strength that can be cardio. “My aerobic training is had a good aerobic session.” His called upon deep into a fight.” Mark rough; I will sprint up steep hills until approach to progressive resistance is a powerful man who has the I make myself nauseous. I have a training is equally difficult and de- reputation as the strongest of all training partner throw a 15-pound manding. “I’ve devised a weight www.parrillo.com 1-800-344-3404 Performance Press / March 2005 6 MARK COLEMAN

schools for tactical combat martial arts.”

Mark is extremely analytical in his approach to the art and science of how best to improve fight skills. “Since 1990 there has been a blend- ing of different martial disciplines and methods. It used to be that fighters used only the tactics taught in a particular martial discipline but that one dimensional approach is all out the window. To be the best you must pick and choose among the different disciplines, you must sort through the best techniques from the different martial arts and learn how to include them in your fight- Coleman’s durability is a testament to the effectiveness of ing style.” Coleman actively seeks his methods. out new and better methods and modes. “At the Hammer House fighters amongst the international power with endurance. As far as we pick and practice the best tac- elite. “My goal is to develop mus- what the future holds Mark wants tics and discard all the fluff. We cular strength combined with mus- to fight for a while longer then turn have a specific approach that cular endurance since this is the his attention towards teaching hy- blends all aspects including ground type of strength that I can call upon brid mixed martial arts. “I realisti- fighting and striking; known as late in a fight.” Mark trains using cally see myself fighting for another ‘ground and pound,’ stand up strat- 20 to 25 reps per set and performs 2-3 years. After that I would love egies, leg and hand strikes and the a wide variety of exercises done to put all my time and energies to- endless practice of various submis- from an array of angles. He wards building The Hammer sion holds.” Mark Coleman com- doesn’t seek to develop maximum House, my mixed martial arts bines cutting-edge fight tactics with strength as exemplified by a single school.” The Hammer House is a intense physical conditioning and a rep max but seeks sustained school for individuals seeking to bodybuilder-like approach to diet strength; a reservoir of power that become professional fighters. and nutrition. “My style has been can be drawn on in later rounds. Kevin “Monster Man” Randalman, tested in real fight situations and one of the world’s top fighters, has now I have a decade of real fight “There is no sense in my develop- been Mark’s friend and training experience under my belt. I know ing strength that burns out in the partner for nearly 15-years. These what works and I know what is a first few minutes of a fight. I need two men set the agenda for the waste of time.” In a world where to have a steady supply of power Hammer House: boxing, wrestling, longevity and careers are measured that I can call on when needed, be submission fighting, conditioning, in months, Coleman’s durability is it in the first minute or late in the nutrition and the often over-looked a testament to the effectiveness of last round.” At six-foot one and psychological aspects of combat his methods. Check out the PRIDE 232-pounds, Mark sports a 32-inch fighting. These ‘courses’ are taught Tournament website, online at waist and has an 8% body fat per- to those serious about fighting pro- www.Pridefc.com for information. centile. His savage work ethic com- fessionally. “There is tremendous The Hammer deals with the Cro bined with his Parrillo-inspired nu- interest in our approach and I would Cop on February 25th, so by the tritional approach has resulted in a love to establish the Hammer time you read this, he may have lean, functional body that melds House as one of the premier already won!

7 March 2005 / Performance Press 1-800-344-3404 www.parrillo.com SCHEDULED DATES: April 9-10 April 23-24 May 21-22 June 4-5 ADVANCED RESERVATIONS REQUIRED JOHN PARRILLO’S PERFORMANCE PRESS

espite my experience being ing (gathered, no doubt, on his starter, was FordMuscle250. electronically crucified on rounds as a zookeeper). Appar- Hmm. Randy sold Ford cars, he DD more than one occasion on ently it didn’t do him much good, was a young muscle man, and 250 popular bodybuilding message since he died in 1901 at the age of happened to be what he wishes he boards on the Internet, I still cruise 38. Medicine wasn’t so advanced weighed. I was almost certain it around them to see what’s going in those days, so the cause of death was the little rascal, and when I on in my little muscle world. The was listed only as something called opened up the thread my suspicions net is still a wonderful tool for the ‘melancholy spleen.’ Ah, the good were confirmed. I have copied and rapid dissemination of information. old days. pasted it here exactly as it ap- In the old days, bodybuilders had peared: to wait for weeks, sometimes Randy was so insecure months, for the magazines to come and doubtful of his chances “Hey, what’s up. Anybody out there doing the New Englands on out to find out who had won the at the show that he was latest contest like the Mr. Olym- May 8? What weight class? I’ll praying for an easy win pia. Why, until the advent of the be a lightheavy and this is my first telegraph and the telephone in the over a field of bodybuilding show. Post some pics up!” late 19th Century, all we had to de- misfits. But as I explained liver news were the Pony Express, in a previous episode, that Randy, of course, did not feel the the railroad, and ships and barges. was not going to happen at need to disclose his weight class, When Mortimer H. Henckenfuster the New Englands. or to provide a photo of his own. won the Mr. Physically Robust And I knew why. This thread was Gentleman in October of 1884 in cleverly (or so he thought) disguised (population at the time: But back to 2005 and the travails as good-natured camaraderie 4), muscle fans on the East Coast of my protégé, Randy. I was cruis- among local competitors. As if. didn’t get the full contest report ing around my favorite message With fifteen weeks left to go until until the week before the 1885 edi- board, one I will call Muscle Mad- the show, he was already freaking tion of the show. Mortimer stood ness, when something led me to the out about who he might have to go 5-11 and tipped the scales at a pal- section on upcoming NPC events. up against in the Open light-heav- try 160 pounds, a far cry from It must have been my Spidey ies. I know what he wanted in his Ronnie Coleman’s 296 at the same sense, as I haven’t so much as desperate state of mind. Randy height. I believe Henckenfuster glanced at that area of the site in was secretly hoping that every also used to promote a ‘health many months. The thread, as each other guy he would be competing tonic’ with questionable ingredients individual topic is called, was titled against would find their way to this such as bear urine, gorilla poop, and “Anyone else doing the New En- thread and post up photos. Wait, the gunk from the corner of a lion’s gland?” The screen name under that’s not all of it. What he really eyes when it wakes up in the morn- the thread topic, indicating the wanted was for all of them to suck,

9 March 2005 / Performance Press 1-800-344-3404 www.parrillo.com A BODYBUILDER IS BORN

and suck bad. He wanted to see guys with pot bellies, stick legs, concave chests, lats so high they inserted just under the armpits, and arms that looked like they belonged on Urkel. Hold on, the actor Jaleel White might have had some guns underneath his nerdy clothes, so make that Horschak. For you younger readers, Horshak begat Screech, and Screech begat Urkel in the Old Testament of TV sitcom dorks. And if you’re too young to even know the show Family Mat- ters, maybe you need to stop read- ing this for a minute so mommy can change your stinky diaper and of- fer you a bottle of warm Similac®.

Randy was so insecure and doubt- “You never know who will show up to compete against you or ful of his chances at the show that he was praying for an easy win what they will look like.” over a field of bodybuilding misfits. But as I explained in a previous episode, that was not going to hap- easy at all for Randy, despite the vided photos, both of how they pres- pen at the New Englands. We only improvements he had made to his ently looked, and shots from previ- have one NPC show a year in the physique in the time I had known ous contests they had done. Four state of Massachusetts, with a him. And sure enough, soon a few and possibly five of the men were population of six million people and of the other guys doing the contest going to be in the light-heavies. The five million Dunkin Donuts fran- started responding to the thread. I fifth one wasn’t sure if he was go- chises. This is only one of the sev- knew Randy was growing increas- ing to make weight. But they all eral New England states, of course. ingly distressed, as it was obvious looked – how should I put it? They Others include New Hampshire, from some of the photos that there looked like they could all potentially Rhode Island, and several more were some big dudes getting ready kick Randy’s ass all over the stage. where nobody pronounces their for the show. It was tough for me Randy really belonged in a Novice R’s, and directions are often given not to contact Randy, but I had to division, but the contests around in terms of landmarks (when you wait for him to come to me. These these parts just don’t have those. see the tree that looks like a giraffe, days we don’t get to train more turn left and go five miles until you than once a week together, and “I don’t know about the show,” come to a field with an abandoned sometimes it’s every other week. Randy started as he warmed up on ’72 Pinto on its side). What I’m So close to two weeks had gone the incline barbell. trying to say is that since there are by since I had noticed his thread so few contests for the bodybuild- before we met to hit chest and “You’re doing the show,” I said ers in our region of the USA to shoulders. In that time, close to a coldly. choose from, the shows tend to be dozen men and four women had packed, and there is never a short- announced their intent to do the “The thing is, my work is getting age of talent. It wasn’t going to be New England, and most had pro- really busy right now, you know

www.parrillo.com 1-800-344-3404 Performance Press / March 2005 10 JOHN PARRILLO’S PERFORMANCE PRESS

pro, for God’s sake. His arms must be twenty-two inches.”

“He said he was five-six and he’s planning on weighing about 185, so I kinda doubt his arms are any- where near that. But they are pretty big and have good shape,” I agreed.

“And that Tom guy? What the hell? He won this show a few years ago, why is he even doing it again? What a jerk-off!”

Randy did his set, face set in an- ger. This wasn’t the usual aggres- sion generated and directed at the weights. He was furious at these guys for having the audacity to be entering the same weight division as him, and already conceding de- feat – although things did look grim. Not as grim as the chances of a long and happy marriage for Paris Hilton, but grim nonetheless. It was time to give him the advice that I never was able to follow myself. Isn’t that what mentors are for?

“You need to stop worrying about these other guys, seriously. People don’t understand that bodybuilding is really more of a mind game than it is lifting weights and eating “Focus only on yourself and looking your best, and you chicken breasts and broccoli. Un- will be a champion regardless of the eventual outcome.” less you know for sure that you are so incredible that no other human has a chance of beating you, it’s spring is our biggest time of the year “Yep,” I replied as I slid on more only natural to worry about who at the dealership,” he said as he weight for me. “You’re getting cold you are going to go up against and racked the weight. feet because you saw what you’re what they will look like. But this up against.” I did my last warm-up does nothing to make you look bet- “I saw your thread on Muscle set. ter on the day of your show. In Madness, jackass.” fact, the constant stress might ac- “Well shit, did you see that Rocky tually cause you to lose some “You, ah, you saw that?” kid?” he whined. “He looks like a muscle, and the worrying distracts

11 March 2005 / Performance Press 1-800-344-3404 www.parrillo.com A BODYBUILDER IS BORN

“I have been through this a few times myself so I can give It doesn’t matter if you win, take you some insight. Some of these people will drop out of fifth, or dead last this time, as long the show. They might get scared, they might get injured, as you get in the best shape you can and present yourself on stage lose their job, their cat might get sick, who knows. That’s like a veteran. We’ll work on your one thing. Another thing is that not everybody gets in quarter turns and mandatories af- shape. Some guy you are biting your nails over might ter the workout for a solid hour, and show up smooth as a baby’s butt, and you will feel like an you will need to devote at least a idiot for worrying about him all that time.” half-hour of posing practice every day on your own. One other you from what should be your real Randy was crestfallen, and I had thing.” focus, getting into the best condi- to perk him up before he started tion you can.” looking for the nearest bridge to “What’s that?” he asked. jump off of. The Tobin bridge was “But those guys,” Randy cried, “I only about fifteen miles away, and “Got your checkbook on you, jun- can’t beat them!” that sucker has a long drop down. ior?” He gave me a strange look. Perhaps I was going to charge him “Maybe and maybe not,” I said. “I “Here’s what I want you to do, for all the training and advice, mak- have been through this a few times Randy. Stay off that thread, be- ing it retroactive for the past two myself so I can give you some in- cause it’s only going to mess with and a half years? sight. Some of these people will your head. Just worry about you. drop out of the show. They might “Yeah, out in my car, why?” get scared, they might get injured, “Great.” I dug around in the plas- lose their job, their cat might get tic bag I carry around the gym floor sick, who knows. That’s one thing. with all my wraps, straps, training Another thing is that not everybody log, and assorted junk I need when gets in shape. Some guy you are I train. I produced an entry form biting your nails over might show and an envelope, already addressed up smooth as a baby’s butt, and you to the promoter of the New En- will feel like an idiot for worrying gland and with a stamp. about him all that time. Others are only showing themselves from cer- “When we’re done today, you’re tain angles, or from the waist up, going to fill this out, we are going so they could be hiding significant to go to your car, and you are go- physique flaws. I’m not trying to ing to write a check for your entry make you think you’re going to fee. Then I am going to mail it. have an easy time up there, be- You’re doing the show.” Randy cause you won’t. This is your first looked relieved, as if a burden had contest, and you will be up against been lifted from him. guys who have been doing this a “Just worry about you. It “I owe you, Ron. I had the wrong lot longer than you have. And the doesn’t matter if you win, lightheavyweights are always a attitude about this thing.” take fifth, or dead last this very tough class in any show. time, as long as you get in That’s where the guys with the re- “Yes you did. And you do owe me ally nice blend of size and shape the best shape you can – thirty-seven cents for the post- often show up. Many times the and present yourself on age.” lightheavy wins the Overall.” stage like a veteran.”

www.parrillo.com 1-800-344-3404 Performance Press / March 2005 12 JOHN PARRILLO’S PERFORMANCE PRESS

he other day I had a visit from a reader who was in town on TT business. We had talked over the phone and by e-mail for the past six months and he asked if he could drop by and talk. He was in many ways a typical trainee with a typi- cal problem. Ronald was in his late twenties and already quite suc- cessful. He was an up-and-com- ing attorney and a junior partner at a New York law firm. He arrived and was ushered into my office. He had perfectly styled hair, a re- sort tan and a nice physique. I thought that he looked like a young George Hamilton. After exchang- “If you weigh 155 and have 14.5 inch arms there is no way in ing pleasantries he unceremoni- hell that you are going to build 16 or 17 inch arms without ously rolled up his sleeves and adding 10-20 pounds of body weight. Period. Now there are flexed his arms. “My arms” He plenty of ‘experts’ that will tell you what you want to hear but said, “are disproportional small and the facts are the facts.” I would like some advice on de- signing a specialization program to bring them up.” He was understat- “You’ve got to put on some body into place. He continued. “Other ing the obvious: I’ve seen better weight.” I said. than having puny arms, I’m pretty arms on a fourteen-year old female pleased with my body – besides, if cheerleader. He expected me to He shook his head and grimaced. I put on a bunch of weight I’d have outline some intricate arm routine “No thanks. I weigh 155 and the to buy all new clothes and I have that would pack 2-inches on his lady’s say I look great.” He grinned some really nice suits that I don’t pip-squeak popguns in a month or like a wolf and took a minute to want to outgrow.” two. brush a stray strand of hair back

13 March 2005 / Performance Press 1-800-344-3404 www.parrillo.com WANT MUSCLE?

To say he had an exaggerated ego In this day and age there is a stigma gade ended up Fat with a capital F. would be an exaggerated under- attached to gaining body weight that They found the secret to adding statement. I needed to set him did not exist back when I was com- significant size was eating lots of straight. “First off – you don’t look ing up in the era of Arnold, Franco calories combined with lots of se- great. You have the physique of a and Sergio ‘The Myth’ Oliva. Back rious weight training. Where they bulimic tennis player. Second, un- then, everyone sought to become went wrong was being indiscrimi- less you are prepared to push your bigger – strike that, make that nate about their caloric sources. body weight upward you’ll never, huge… monstrous… gargantuan. ever increase those arms to any Back then we would eat anything John Parrillo got it right. He real- significant degree.” that didn’t bite back and then we’d ized that bodybuilders needed lots train super hard and super heavy. of calories in order to develop truly He looked as if I’d punched him in Nowadays this approach is decid- impressive muscle size but he also the gut. “Oh c’mon Andre; every- realized that too much of a good one says I look athletic and trim.” You see the “sameness thing was counterproductive. John syndrome” in every commercial kept the high calorie approach so “Okay that may be, but if you ever gym in the country. The same critical for adding muscle size but want anyone to say, ‘look at the trainees do the same exercises demanded that bodybuilders ‘clean guns on that dude’ you’re going to in the same way using the same up’ the caloric sources: no calories have to change your entire ap- poundage and as a result they derived from saturated fat, dairy proach to arm training and eating.” develop ‘nice’ physiques. They (other than egg whites), refined never add any significant carbohydrates or sugar. He insisted He pondered this for a minute and muscle and they never really the serious bodybuilder take in as responded. “I don’t want to get fat change. many calories as the old time bulk- in order to increase my arm size.” masters but insisted on obtaining He was an attorney and paid to be these calories from specific caloric argumentative. I was not in the edly out of favor, politically incor- sources. He selected nutrients mood to debate the plain facts. rect in an era where everyone nearly impossible to convert into wants to be lean and trim – which body fat: protein devoid of satu- “Look,” I said, “Its all about basic is all right assuming you are satis- rated fat, fibrous and starchy car- biology and science. If you weigh fied with finely defined 13-inch bohydrates, high powered nutri- 155 and have 14.5 inch arms there arms. Young bodybuilders and se- tional supplements. He was also is no way in hell that you are going rious fitness devotees are so afraid the first to champion the inclusion to build 16 or 17 inch arms without of ‘getting fat’ that they never of aerobics into the bodybuilding adding 10-20 pounds of body make any progress. You see the regimen and that was pure genius. weight. Period. Now there are “sameness syndrome” in every By combining intense cardio with plenty of ‘experts’ that will tell you commercial gym in the country. intense weight training and then what you want to hear but the facts The same trainees do the same eating lots and lots of clean calo- are the facts. If you think some- exercises in the same way using ries, a whole new age of bodybuild- one can devise an arm specializa- the same poundage and as a result ing was ushered in. All of a sudden tion program that will magically they develop ‘nice’ physiques. the modern bodybuilder had the add inches to your biceps and tri- They never add any significant sheer size of the old time giants but ceps while allowing you to stay at muscle and they never really with a degree of lean condition 155 then you’re hallucinating. The change. The old way of ‘bulking never before seen. only way you’ll add significant size up’ went out of favor because the to your arms is by taking in lots of adherents ate too much of the My attorney buddy decided to give calories and combine big eating wrong foods. In the mad rush to the high calorie approach a go and with super intense training.” add size at any cost, the bulk bri- we devised a comprehensive arm

www.parrillo.com 1-800-344-3404 Performance Press / March 2005 14 WANT MUSCLE?

specialization routine that was sup- dip set was taken to failure and after completion, a double serving ported by a high calorie, multiple each rep had to be deep. Every of Parrillo 50-50 Plus™ was con- meal approach. He would train his dip lockout was held for two full sumed in order to douse blasted arms twice weekly after chest. seconds. muscles with healing nutrients. Each week the poundage used DAY I Day II was increased slightly. Technique was stressed in order to isolate the Super set: preacher bench curls Standing barbell curls: biceps and triceps completely. and close grip bench press – five six sets 10-reps – plus three stage sets each drop set Ronald upped his calories from around 1500 per day, eaten in three Set I 20-reps, set II 15-reps, set Tricep cable pushdowns: meals, to 3,000 calories spread III 10-reps, set IV 8 reps, set V six sets 10-reps – plus three stage over six meals. He followed the 5-reps drop set arm routine to a T and settled in for ten weeks. Each week he got On the preacher curls I instructed These two exercises were done a little bit bigger, a little bit stron- him to lean back slightly at the start ger and a little bit more confident. of each rep and as the e-z curl bar By the end of the ten weeks he approached the top of the rep “I wouldn’t have believed tipped the beam at 169-pounds and stroke lean slightly into the weight. it. Check it out Andre…” his arms taped 16 and 1/8th inches. This ensures continual tension. He rolled up his T-shirt He came by to visit and was ec- The narrow grip bench press was sleeves and flexed some static. done using a 12-inch grip and the decent arms. “Look at emphasis was on the lockout. Each “I wouldn’t have believed it. these howitzers!” he rep was locked completely and the Check it out Andre…” He rolled contraction was held for two full yelled. up his T-shirt sleeves and flexed seconds. some decent arms. “Look at these in ‘straight set’ style and both ex- howitzers!” he yelled. Super set: Incline dumbbell curls ercises used static poundage with and dips – five sets each only a minute rest allowed be- I had to laugh. “Well, I wouldn’t tween sets. Barbell curls were call them heavy artillery just yet Incline dumbbell curls: done using a straight bar and a but at least no one is going to con- 20-reps, 15-reps, 10-reps, 8-reps, slight heave was allowed to get fuse them with cap guns…oh, how 5-reps the poundage moving. On the fi- about your fancy clothes? I imag- nal set of each exercise weight is ine you no longer fit into any of Dips: stripped off in a three stage drop- those Armani silk suits.” five sets each taken to failure set. Tricep pushdowns were done super strict emphasizing a full and “True – but I’d rather have these Incline curls were done using a 45- complete lockout. The final sets massive guns than those expen- degree angle and each rep was used the drop set procedure: go to sive threads!” done from a dead-hang with no failure, strip off poundage, go to bounce out of the bottom. The up- failure again once again, strip off I laughed as I pictured him in court per arms were not allowed to move more poundage and go to failure wearing custom suits with the upward. By not allowing the el- for a 3rd and final drop set. The arms cut out to reveal his “howit- bow to move forward tension was Day I arm routine took 35- zers.” kept isolated in the biceps and minutes to compete and Day II away from the front deltoid. Each took 20-minutes. Immediately

15Antione March Roseanne2005 / Performance Press Meral 1-800-344-3404 Robert www.parrillo.com Monica A Recipe By Dominique Parrillo JOHN PARRILLO’S PERFORMANCE PRESS

ron deficiency is widely recog- nized as the most common nu- II tritional deficiency in the world (2, 3). As many as 22% of Ameri- can women are iron deficient, and the number is as high as two-thirds in developing countries (1, 2). The daily iron requirement for women is 18 mg per day, while on average they obtain only 10-12 mg per day (1). Men have lower daily iron re- quirements, so are somewhat less prone to suffer from deficiency. Many times a feeling of fatigue or low energy is the result of Among athletes, about 10% of an unrecognized iron deficiency (2, 3). males are iron deficient, compared to 22-25% of females (1). Many Iron deficiency is associated with higher iron content of these foods, times a feeling of fatigue or low vegetarian diets (1). Some veg- along with the greater bioavailability energy is the result of an unrecog- etables, such as beans, corn, and of heme iron, makes red meat and nized iron deficiency (2, 3). spinach, contain a significant especially liver much better dietary Dietary iron sources are usually amount of iron. Unfortunately, iron iron sources. divided into two general categories: from vegetable sources is poorly Another factor may also be in- heme iron and nonheme iron (2). absorbed (1). Only 1.4% of iron volved in explaining the association Heme iron is iron which is already from spinach is absorbed. Seven of iron deficiency with vegetarian bound to heme, the red pigment in percent of iron from soybeans is diets. The efficiency of iron absorp- hemoglobin. Good sources of heme absorbed, making it one of the best tion depends on protein intake (5). iron are red meat and liver. White vegetable sources of iron. Meat proteins improve the absorp- meat chicken and turkey breast also Red meat provides much higher tion of heme and nonheme iron (5). contain heme iron, but in lower amounts of iron per serving than Furthermore, the presence of heme amounts (2). The form of iron vegetable sources (2). Additionally, iron also improves the absorption found in plants is not incorporated liver is an even better source of iron of nonheme iron (4). Athletes who into heme and is therefore called than red meat. Furthermore, the do not eat red meat or liver have nonheme iron. Iron from red meat iron from red meat and liver is much an increased risk of developing and liver, in the form of heme iron, easier for your body to absorb (2, anemia (6). is much easier for your body to 6). About 15-20% of iron from red absorb (6). meat and liver is absorbed (2). The It is well established that iron defi- ciency decreases work output and

17 March 2005 / Performance Press 1-800-344-3404 www.parrillo.com PUMP THIS IRON SUPPLEMENT!

athletic performance (3, 6). This is Many times, sports anemia is not associated with a true primarily due to reduced oxygen iron deficiency. Skeletal muscle fibers are damaged carrying capacity of the blood, but during intense exercise training, and this damage must be reduced aerobic capacity of the repaired during the recovery period following exercise. If muscle (due to tissue level iron depletion) is involved as well (3). dietary protein intake is inadequate, the body will draw on Iron supplementation has been red blood cells, hemoglobin, and plasma proteins as a shown to be effective at increas- source of protein to repair the muscles (3). If protein ing productivity of iron deficient intake is limited, repair of muscle tissue may soak up all of workers. Plantation workers and the incoming protein and not leave enough left to rebuild rubber tappers in Central America new red blood cells at the normal rate. (2) and tea pickers in Sri Lanka (3) who were iron deficient displayed decreased performance and work athlete experiences a decrease in oxygen uptake, reduces work out- output. Following iron supplemen- red blood cell count and serum iron put, and increases the time required tation, productivity improved (2, 3). levels during the early phase of to recover between workouts (1). Also, iron deficient children and training (1). This could be due to adults are much more likely to suf- the fact that aerobic training causes Encouragingly, iron supplements fer from infectious diseases than an increase in myoglobin (an oxy- have been shown to be effective those receiving iron supplementa- gen carrying protein) and cyto- in reversing the effects of iron de- tion (2). White blood cells need chrome content of muscle tissue ficiency and in restoring hemoglo- plenty of oxygen to kill invading and the protein and iron required bin levels (1, 2). Iron supplemen- bacteria. And having a good, strong for their formation could be ob- tation is effective in improving ath- immune response is critical to tained from destruction of red blood letic performance and work output maintaining optimum health. cells (1, 3). In other words, myo- of deficient individuals (1, 3). It has globin may be increased at the ex- been reported that iron supplemen- “Sports anemia” is induced by ex- pense of hemoglobin if protein in- tation alone will not correct true ercise training and endurance ath- take is inadequate. sports anemia, which is reasonable letes are especially at risk (1, 3, 6). when considering it as a protein Many times, sports anemia is not Athletes with low hemoglobin lev- deficiency. However, since liver associated with a true iron defi- els do not perform as well at en- provides both high quality protein ciency. Skeletal muscle fibers are durance events. Interestingly, en- and heme iron it should be benefi- damaged during intense exercise durance athletes have the highest cial to athletes suffering sports ane- training, and this damage must be incidence of sports anemia and also mia. Liver may also be effective repaired during the recovery period have the highest protein require- in preventing the iron deficiency in- following exercise. If dietary pro- ments. There seems to be an iron duced by exercise training. tein intake is inadequate, the body cost associated with exercise (3) will draw on red blood cells, he- and there is no question that iron Liver is the best source of heme moglobin, and plasma proteins as deficiency compromises athletic iron (2). Heme iron is damaged by a source of protein to repair the performance (6). Studies suggest cooking, reducing the bioavailability muscles (3). If protein intake is lim- that athletes have a higher than of iron by as much as 50% (5). ited, repair of muscle tissue may usual incidence of iron deficiency, Desiccated liver supplements thus soak up all of the incoming protein and this is probably caused by iron represent probably the most and not leave enough left to rebuild depletion during exercise (3). Fe- bioavailable iron source. Parrillo new red blood cells at the normal male athletes and endurance ath- Performance Liver-Amino™ Tab- rate. Increased protein intake may letes are especially at risk of iron lets are made from de-fatted liver, be effective in treating sports-in- deficiency (1, 2, 3, 6). Iron defi- which means you donít get all the duced anemia (1). Often times, an ciency anemia reduces maximal fat and cholesterol that comes

www.parrillo.com 1-800-344-3404 Performance Press / March 2005 18 PUMP THIS IRON SUPPLEMENT!

along with liver and red meat. Added to the supplement is predi- gested casein to further increase the protein content to 1.5 grams per tablet. This is why I feel Parrillo Performance Liver-Amino™ For- mula is one of the best supplements available for bodybuilders and en- durance athletes: It provides heme iron, high quality protein, and B vi- tamins all in one.

References 1.Haymes; Proteins, Vitamins, and Iron; in Ergogenic Aids in Sport; ed. Williams; Human Kinetics Publish- ers; 1983; p.27-55.

2.Scrimshaw, Iron Deficiency, Sci- entific American, October, 1991, p. 46-52.

3.Sherman and Kramer, Iron Nu- trition and Exercise, in: Nutrition in Exercise and Sport, eds. Hickson and Wolinsky, CRC Press, 1989, p. 291-308.

4.Steen, Nutrition Considerations for the Low Body Weight Athlete, in Sports Nutrition for the 90s, eds. Berning and Steen, Aspen Publish- ers, 1991, p. 153-174.

5.Wapnir, Protein Nutrition and Mineral Absorption, CRC Press, 1990, p. 99-129.

6.Whitmire, Vitamins and Minerals: A perspective in Physical Perfor- mance, in Sports Nutrition for the Liver is the best source of heme iron (2). Heme iron is 90s, eds. Berning and Steen, As- pen Publishers, 1991, p. 129-151. damaged by cooking, reducing the bioavailability of iron by as much as 50% (5). Desiccated liver supplements, such as Parrillo Liver Amino™ Formula, thus represent probably the most bioavailable iron source.

19 March 2005 / Performance Press 1-800-344-3404 www.parrillo.com JOHN PARRILLO’S PERFORMANCE PRESS

Queston: more meals a day. This pattern of identified which foods yield the best eating is metabolically beneficial in results in terms of physique and Like most people these days, I have three ways. To begin with, multiple performance. We’ve learned ex- a busy schedule. Often it’s hard to meals that include starchy carbo- actly what foods to eat, what foods get my five to six meals every day. hydrates help keep insulin constantly to avoid, and how to structure Got any suggestions? present in the body. This powerful, meals. Lean protein, for example, growth-producing hormone helps supplies nutrients called amino ac- Answer: make amino acids available to ids which are required for every Sticking to a multiple-meals nutri- muscle tissue for growth and re- metabolic process. Athletes have tion program is easier and more covery. Insulin’s release is triggered higher requirements for protein than convenient than most people real- by the conversion of carbohydrate the average person. Without ize. Here are several tips that will into glucose by the liver. Frequent enough protein, you cannot build help you get all your meals in. First, meals also increase “thermogen- muscle, repair its breakdown after cook several meals ahead of time esis,” the production of body heat training, or drive your metabolism. each day and pack them in plastic from the burning of food for energy. Starchy and fibrous carbohydrates containers until you’re ready to eat Following a meal, your metabolic supply energy and are stored as them. That way, your food is ready rate is elevated as a result of ther- glycogen in the muscles and liver. for microwaving. Second, incorpo- mogenesis. So the more meals you You need certain fats called Essen- rate meal supplements such as the eat, the higher your metabolism tial Fatty Acids (EFAs), which must Parrillo Supplement Bar™, stays throughout the day for fat be supplied by the diet. EFAs regu- ProCarb™, or Hi-Protein Pow- burning and muscle building. Finally, late many biological functions, in- der™ into your daily nutrition pro- with a constant nutrient supply, you cluding the manufacture of connec- gram. An example of an eat-any- are never forced into a starvation tive tissue, cellular walls, and hor- where meal is a Supplement Bar, mode. With meals coming at regu- mones. You can get EFAs from several rice cakes, a can of tuna, lar intervals, your body learns to safflower oil, flaxseed oil, linseed and some fibrous carbs such as raw process food more efficiently, and oil, and sunflower seed oil, among broccoli or cauliflower. This works your metabolism is accelerated as others. It’s true that fruits and fruit well if you can’t prepare a full a result. juices are not included in our pro- meal. Another good idea is to put a gram. Before explaining why, let Question: couple of scoops of ProCarb™ me say that fruit is very healthy and high in vitamins, minerals, and fi- and/or Hi-Protein Powder™ in Why do you have certain foods on ber. I recommend it for health-con- your water bottle. When you’re your nutrition program, while ex- scious people who are not trying to ready to eat, fill it with water, and cluding others like fruit and dairy maximize muscle and minimize body drink it, along with some chicken, products? tuna, or rice cakes, and some raw fat. I suggest, however, that body- fibrous carbs. Answer: builders avoid fruit and fruit juices. Here’s why: Fruit contains fruc- I’m glad that you recognize the In working with top bodybuilders tose, a simple sugar that is easily importance of eating five, six, or and athletes for over 20 years, I’ve converted to body fat. In digestion, www.parrillo.com 1-800-344-3404 Performance Press / March 2005 20 JOHN PARRILLO’S PERFORMANCE PRESS

ter you are eating properly. By tak- ing supplements, you force your di- gestive system to process more nu- trients. This allows the nutrient lev- els in your body to be increased at the cellular level beyond what can achieved by food alone. This, along with a gradual increase of calories, helps your body grow. Supplements are quality nutrients that work in conjunction with food to help your body build its metabolism and re- covery mechanisms. Never be mis- led into thinking that supplements work alone, however. Food is the ultimate growth-enhancing sub- stance.

Queston:

I’ve heard so many things about how much protein is enough and how much is too much. Can you clear up some of this confusion Because of fructose’s molecular structure, the liver readily about protein and amino acids. converts it into a long chain triglyceride (a fat). Therefore, a majority of the fruit you eat can ultimately end up as body Answer: fat on your physique. The athletes on our program notice incredible differences when they eliminate fruits and juices I’ve been getting a barrage of calls from their diets. and questions lately about protein. “Can’t the body only digest 30 grams of protein a meal? Isn’t too food passes from the stomach to products should be avoided too be- much protein bad for you? Can too the intestines to the liver and finally cause they contain lactose, a simple many amino acids be harmful?” To to the bloodstream. Because of sugar. In addition, dairy products address these questions, let’s take fructose’s molecular structure, the are high in fat. Both simple sugars a look at what science says. The liver readily converts it into a long and fat are easily converted to body amount of protein actually required chain triglyceride (a fat). There- fat. Try to stay away from low- by bodybuilders is as hotly debated fore, a majority of the fruit you eat nutrient density foods. These are as the entire subject of nutrition. can ultimately end up as body fat typically “junk foods” such as pro- The National Research Council on your physique. The athletes on cessed foods, sweets, soft drinks, sets the recommended daily allow- our program notice incredible dif- alcoholic beverages, and high fat ance (RDA) at 0.8 grams per kilo- ferences when they eliminate fruits foods. Low-nutrient density foods grams of body weight a day — the and juices from their diets. Elimi- are easily converted to body fat or, equivalent of 0.36 grams per pound nating fruit in favor of natural com- as in the case of alcohol, can inter- of body weight a day. Based on the plex carbohydrates, which are also fere with the body’s ability to me- RDA, a 200-pound bodybuilder high in vitamins, minerals, and fi- tabolize fat. You can increase the would require 73 grams of protein ber, helps competitors become nutrient density of your nutrition by a day. Unfortunately the RDA was leaner and more muscular. Dairy adding in supplements, but only af- established with average people in

21 March 2005 / Performance Press 1-800-344-3404 www.parrillo.com NUTRITION Q&A WITH JOHN PARRILLO

mind — not athletes. Protein sup- times the RDA. Based on my ex- plies nutrients called amino acids perience, hard training bodybuild- which are required for every meta- ers can achieve excellent results by bolic process. All muscles and or- consuming 1.25 to 1.5 grams of gans, in fact, are made from amino protein per pound of body weight a acids. Like most athletes, body- day. On our program, at least one builders have higher requirements gram of your protein intake per for protein than the average per- pound of body weight should come son. Without enough protein, you from lean protein sources such as cannot build muscle, repair its lean white meat poultry, fish, and breakdown after training, or drive egg whites; The other .25 to .5 your metabolism. Various studies grams of protein per pound of body indicate that weight training athletes weight should come from veg- need greater amounts of protein. etables, particularly beans, corn and Serious bodybuilders train aerobi- legumes. Avoid red meats and egg cally as well, and this places some yolks. These are high in fat which particular demands on the protein easily converts to body fat. Now The Parrillo Nutrition Manual needs of the body. Prolonged aero- about amino acids. These provide can give you the competitive bic exercise, for example, can burn another way to take in additional edge in off season nutrition. amino acids, after the body uses up protein. Amino acid formulations its stored carbohydrate for energy, are especially beneficial during pe- muscle, while staying relatively thus elevating protein requirements. riods of intense training and strict lean. That way, you don’t have to Aerobic training in a protein-defi- dieting. To protect lean body mass, diet as hard as your contest ap- cient state can lead to a condition many competitive bodybuilders in- proaches. In the off-season, you called “sports anemia,” in which red crease their usage several months must eat enough to increase your blood cells and serum iron levels are before competition. The branched body weight and still stay strict on reduced. During training muscle fi- chain amino acids leucine, isoleu- your nutrition program. Eat the right bers are damaged and must be re- cine and valine are directly involved foods (lean protein, starchy carbo- paired following the exercise pe- in building muscle tissue. By car- hydrates, and fibrous carbohy- riod. If your protein intake is low, rying nitrogen, they assist the drates) in the right combinations the body draws on red blood cells, muscles in synthesizing other amino and in multiple meals (five, six, or hemoglobin, and plasma proteins as acids to promote growth and repair. more a day). In addition, use Cap- a source of protein for muscular Tri®, supplements such as repair. When this happens, little pro- Question: ProCarb™, Hi-Protein™ Powder, tein is left to rebuild red blood cells or any of our Supplement Bars to at the normal rate, and sports ane- Even though I’m a competitive increase your daily caloric intake. mia can be the result. Clearly, body- bodybuilder, I never know exactly (For more information on off-sea- builders must include ample protein how to eat in the off-season to get son nutrition, consult the Parrillo in their diets to promote muscular good results. What’s your off-sea- Performance Nutrition Manual. fitness. Individual protein needs son nutrition prescription? Ordering information is on page 14.) vary and depend on a number of Be as consistent with your nutri- factors, including a bodybuilder’s Answer: tion during the off-season as you are during the competitive season, training intensity and level of con- Many bodybuilders use the off-sea- and you’ll emerge ready for your ditioning. I have seen many body- son to go off their diets, eating ev- contests bigger and more defined. builders improve their physiques by erything in sight and paying very increasing their protein intake to as little attention to nutrition. For com- high as 2.5 grams per pound of petitive bodybuilders, the off-sea- body weight a day — nearly seven son is the ideal time to put on www.parrillo.com 1-800-344-3404 Performance Press / March 2005 22 JOHN PARRILLO’S PERFORMANCE PRESS

Pause Squats, Belt Squats, Get ripped up without getting torn down, leisure suits and Studio 54

Vic, per simple and super effective. On down to a point where the tops of each and every squat repetition the thighs are parallel to the floor. I am stuck as far as my leg de- pause at the low point for a full 2- In competition powerlifters are re- velopment and pretty burned out seconds before ascending explo- quired to dip down to a point where as far as leg training goes. I need sively. Here are a couple of per- the upper thighs are below parallel a new approach towards thigh formance tips that will help you get to the floor. Shallow squats are training. What I’m doing is not the most out of pause squatting: worthless squats so get them down, working. Currently I’m squat- first, slash the poundage. There is way down. Slash the weight as ting, doing leg presses and fin- no way that you will be able to do much a necessary in order to ishing with hack squats. Any sug- a proper set of pause squats with achieve proper depth. As you de- gestions? the same weight that you’ve been scend, inhale as if you were suck- using on regular squats. If, for ex- ing all the air out of the room. At Bobby, Dallas ample, you were doing 275 for eight the bottom most point your chest reps in the regular squat I would and lungs are fully expanded. Hold I would suggest you try two new suggest you shoot for eight reps the bottom position for two full sec- leg exercises: one is expropriated with 225 in the pause squat. They onds while maintaining tension from powerlifting and the other is are that much tougher. The second throughout the body. Explode the a devilish exercise resurrected by important point is to squat deep. Too barbell upward and take a breath John Parrillo. Pause squats are sto- many squatters do these little quar- or two at the top before commenc- len from the training menu of ter-squat dips in which the lifter ing the next repetition. I would do hardcore powerlifters and are su- barely bends their legs before a very light pause squat warm up springing erect. A real squat is taken set (or two) before hitting one all

23 March 2005 / Performance Press 1-800-344-3404 www.parrillo.comBy John Parrillo IRON VIC SPEAKS!

Iron Man,

How would you go about losing body fat without sacrificing muscle mass? I am very pleased with the amount of muscle I have built over the last year – I went from 177 to 205 – but I need to shed some body fat and don’t want to lose all the muscle I worked so hard to build. Sugges- tions?

Jack, Toledo

First and foremost don’t slash calo- ries. The number one mistake train- ees’ make when they attempt to get ripped and shredded is to cut too many calories too quickly. Muscle tissue is alive; it needs calories in order to exist and when you sud- denly drop too many calories the muscles will (in a bit of scientific oversimplification) shrivel up. The A real squat is taken down to a point where the tops of the best way to lose fat is gradually. I thighs are parallel to that floor. In competition powerlifters am a big believer in the Parrillo are required to dip down to a point where the upper thighs approach wherein you shed fat at are below parallel to the floor. Shallow squats are worthless the rate of no more than one pound squats so get them down, way down. Slash the weight as per week for every hundred pounds much a necessary in order to achieve proper depth. of bodyweight. If you weigh 200 you limit weight loss to 2-pounds out set of eight repetitions. Each rep. Once erect, inhale, and drop per week. This way you avoid the week add 10-pounds to the top set down until the weights just graze precipitous drops in muscle and poundage. Three days later I would the floor before springing erect. avoid losing equal amounts of come into the gym and do four sets Higher reps work best in the belt muscle and fat. Ideally the rate of of hip belt squats. You will need a squat. Shoot for 2-3 sets of 15-20 decrease is slow and methodical. special harness but most gyms will reps. Play with your foot spacing A body weight reduction of a pound have a dip belt or a chin belt lying to achieve depth and balance. or two per week doesn’t sound like around. Load the belt with 45- These two exercises are unlike much but compounded over a few pound plates and stand on a pile of anything you’ve experienced and months’ time results in 10-15 one hundred pound plates laid flat 4-6 weeks of pause squats and hip pounds of fat loss while retaining on the floor. This will enable you to belt squats will blast you to the next near 100% of existing muscle dip low while standing on stable level of leg development. Be sure mass. As you start the process, footing. Grab onto one of the verti- and finish each leg workout with clean up your food selection. I cal poles on a power rack and pull 3-4 sets of leg curls, leg extensions would suggest you replace calories yourself upward to start the first and calf raises. derived from saturated fat, sugar

www.parrillo.com 1-800-344-3404 Performance Press / March 2005 24 IRON VIC SPEAKS!

Are you hitting the cardio hard and hung with Bianica Jagger, Truman often? Aerobic training not only Capote and Halston the fashion de- burns off body fat – particularly if signer. He was so well known that done before breakfast – cardio there were never any lines or waits boosts the basal metabolic rate and anywhere anytime. He would be improves digestion. Clean up the shooting on location in Manhattan calories, drop weight slowly and from nine AM until four or five in methodically and don’t neglect the afternoon. After a two hour aerobics. power nap he would pick me up in the limo at my apartment on West Iron Vic, 52nd street and then it was on to dinner at one of our favorite res- I think I saw a picture of you in taurants, maybe Gallagher’s steak an old tabloid dated 1978. Is it house, Pete Lugar’s over in Brook- true that you were a stunt double lyn or Elaine’s, a big favorite of the for a famous Hollywood actor? hip elite. Afterwards we’d hit Stu- dio 54 or maybe he would attend a Ted, Detroit private party or throw a party at his 5,000 square foot loft on the Up- No stunt work for me…I would pe- per West Side. Fashion models, riodically appear in the tabloids rock stars and famous authors when I was doing a bit of personal would all mingle with his TV star training for a well-known New pals. I learned how do the Hustle York-based TV actor. This guy was and started bonking a starlet. We the star of a long running series in drank Chateau Lafayette the mid-seventies. This particular Rothschild with our $200 dinners individual, who shall remain name- and Louis “tray” cognac (at $100 less on account of I don’t want to a shot and $1500 a bottle) after- I would suggest you replace get sued by his family, was a noto- wards. It all came crashing down calories derived from satu- rious party animal. The studio was when our hero suffered a massive rated fat, sugar and refined afraid the daily combination of cocaine-induced heart attack and carbohydrates with CapTri®, whiskey and cocaine would kill the died. It was covered up by his doc- an amazing product that cash cow and enlisted my services tor and syncopates. The party was contains 110-calories per to try and keep his ballooning body over. Thank God I drew the line at tablespoon. weight under control. He was in drugs; everyone else who hung in danger of killing himself and the TV his circle developed huge dope hab- and refined carbohydrates with execs thought a fitness program its. When the free drugs dried up CapTri®, an amazing product that might be the answer. Fat chance. with the boss’s untimely demise contains 110-calories per table- Instead of me straightening him out, they all ended up with delirium spoon. Sprinkle a few tablespoons he corrupted me. This was the tremors and saw bugs crawling of CapTri® over each of six rec- disco era and he took a liking to me. under their skin. I took the money ommended daily meals and you ef- The party was on. I grew a cater- the studio paid me to go away and fortlessly add 1000 clean calories pillar mustache and wore polyes- keep my mouth shut and relocated per day. By replacing nasty calo- ter leisure suits. It was a heady time to Maui. I bought a run down shack ries with CapTri® you feed the and for almost two years I was a halfway up the road to Hanna and muscle with a nutrient source that bosom buddy with this A-list super- got back into serious training. The won’t end up stored as body fat. star. It was all limos and carte lessons learned? I can’t really think blanche at Studio 54 where we of any at the moment.

25 March 2005 / Performance Press 1-800-344-3404 www.parrillo.com

PRSRT STD U.S. POSTAGE PAID CINCINNATI, OH PERMIT NO. 855