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The hardest sell is the cold Lie about results their products and one and their brother tell potential hard truth; no one wants to methods deliver. At the other ex- clients how easy it will be to reno- hear it, particularly in the treme of the fitness pendulum are vate their physique (in true big lie T world of fitness. The easy the iconoclastic Old School Mas- fashion) the iron iconoclast stands sell is the Big Lie, first popularized ters; men who get results for their apart from the crowd and talks in by Adolph Hitler’s Minister of Pro- clients – not Big Lie fake results somber tones about the difficult but paganda, Joseph Goebels. “The but real results, tangible results, ir- doable path to true fitness. Lucky public,” Goebels said, “are more refutable results. The Iron Icono- few are smart enough to recognize inclined to swallow a big lie than clasts refuse to compromise their the truth when they see and hear slight distortions of the truth.” In message because they know that it. John Parrillo is a charter mem- the wonderful world of fitness, for- watering down what is required will ber of the iron iconoclast club and tunes have been and are being cre- dilute the results. The unvarnished has been telling the stark truth of ated by men willing to tell The Big truth is a tough sell. While every- physical renovation for nearly four

3 December 2004 / Performance Press 1-800-344-3404 www.parrillo.com DAVE PATTERSON

decades. One Parrillo-certified per- sonal trainer who qualifies as an iron iconoclast is 50-year old David Patterson who, along with his wife, Jana, runs a personal training fa- cility in Tacoma, Washington.

“I have been a Parrillo disciple since 1989.” David said while tak- ing a break between conducting one-on-one and small group train- ing sessions with members. “John Parrillo initially answered a whole lot of questions I had from school and confirmed certain truths about and fitness and health I had drawn; conclusions that I’d independently arrived at during my career as a (quite successful) body- builder.” Dave and Jana operate a Being a long time Parrillo disciple, Dave Patterson knows 6500-square foot facility, of which good nutrition when he sees it. 1500 sq. ft. is open 24-hours a day. “Our clientele is dead serious about physical improvement. Our facility is all about a coaching philosophy progress for our clients: we have a Patterson have usurped the GE with one-on-one and hands-on in- sense of pride about ourselves and motto and made it their own. In struction for small groups. My job that pride is determined and con- fact, underneath Dave’s business is to make sure every one tinually reaffirmed by the consis- name is his corporate motto, “There progresses. I insist that those who tent progress we obtain for our cli- Are No Shortcuts!” train at my facility receive an in- ents.” Back in the olden days, Gen- tense and focused level of super- eral Electric had a corporate logo: “The methods I use are not mysti- vision; if you train here you get “Progress is our most important cal secrets. My approach to train- maximum exposure to my staff, my product.” Old School iconoclastic ing and eating are interrelated and wife, and myself. We are all about personal trainers like Dave balanced and based in science and experience.” David said. “Those clients who stick to the program “Our clientele is dead serious about physical improvement. parameters make gains – let there Our facility is all about a coaching philosophy with one-on- be no doubt about that – we’ve had one and hands-on instruction for small groups. My job is to far too many success stories for the make sure every one progresses. I insist that those who truth to be otherwise.” David ob- train at my facility receive an intense and focused level of tains results the old fashioned way: supervision; if you train here you get maximum exposure to he lays out the methods and moni- my staff, my wife, and myself. We are all about progress for tors client progress on a weekly basis. “My facility is not for the our clients: we have a sense of pride about ourselves and casual fitness trainee…we actually that pride is determined and continually reaffirmed by the screen members and if I feel they consistent progress we obtain for our clients.” are insufficiently motivated, I will suggest they not join.” David is also www.parrillo.com 1-800-344-3404 Performance Press / December 2004 4 JOHN PARRILLO’S PERFORMANCE PRESS

Joining Dave’s facility is like joining a fitness fraternity and the price of membership is a pledge to follow the plan – and why not? The big winner is the individual who gets with the program and those who do inevitably construct new physiques.

aware that the finest form of ad- transform from fat to fit in 90-days. pain tolerance beware! The price vertisement in the fitness business I tell new clients that on average of admission is stiff and only those is a fabulously renovated client, they will lose approximately 12-24 with iron willpower and access to “Word-of-mouth referrals account pounds of fat and build 5-8 pounds a maestro like David Patterson will for a huge percent of our business.” of muscle in that 90 day period.” succeed to this degree. David likes Dave related. So how exactly does a lot of factual data on the prospec- this Pacific Northwest fitness guru And that’s for an average person; tive member ahead of time. “I’ve obtain sensational results for those David says a highly motivated in- developed a 10-page questionnaire clients tough enough, determined dividual weighing over 200-pounds that provides me with invaluable enough and disciplined enough to can expect to lose 20 pounds or insight into the client…what they toe the line using no-nonsense old more of body fat while simulta- eat, when they eat, how much they school methods? “New members neously adding 10 pounds or more eat, food preferences, likes and dis- commit to a 12-week program. of muscle. Pretty sensational stuff! likes, degree of fitness…I use it all Those who follow the game plan But poseurs and those with a low to formulate a customized training and nutrition program.” Every mem-

5 December 2004 / Performance Press 1-800-344-3404 www.parrillo.com DAVE PATTERSON

ber-client follows a customized to tell me about your life, the easier they train – regardless if it is a training and eating regimen. “If I it is for me to devise a model, a weight training session or a cardio go to all the trouble to devise a sys- template of eating and training, that session – the idea is to gradually tem designed to renovate the new is based in the reality of your life.” extend current limits. We never member’s physique, at the very One reoccurring reality Dave ever push a client is a way that is least I expect them to put it to use.” Patterson encounters is convincing hurtful or dangerous, but regardless Joining Dave’s facility is like join- people to reevaluate their relation of the exercise the idea is to estab- ing a fitness fraternity and the price to food. lish a benchmark and then seek to of membership is a pledge to fol- exceed the bench mark.” Using low the Plan – and why not? The “Taste and habit are powerful the same approach Dave asks the big winner is the individual who gets forces to overcome. I want people members to buckle down and with the program, and those who to use food functionally – remem- clean up their nutrition. “We have do inevitably construct new phy- ber that in the Parrillo Philosophy members log what they eat. Each siques. “My core principles of we stress that people think of food week I review nutrition journal en- training and nutrition are straight as fuel for the machine. The goal tries and make recommendations out of the Parrillo playbook: hard is to look better, feel better, func- and adjustments.” It is a powerful training and strict eating get sen- tion better.” After all the data on incentive to eat the correct amounts sational results every single time.” the new member is compiled, Dave of the correct foods at the correct devises the 12-week custom pro- times when you know that Dave David’s members are “typically gram and it becomes time to turn Patterson will be reviewing the re- business professionals; usually a talk into reality. Workouts are done sults. little older, a little more serious type under the direct supervision of of individual, people who have re- Dave, Jana, or one of his squad of “Psychologically I feel a nutritional alized some success in life and fitness experts. “We ask the indi- journal is a powerful tool and know the meaning of application vidual to extend themselves when makes it easier to eat strictly.” Dave and perseverance.” In addition Dave’s clientele includes a surpris- ing number of serious-about-fitness housewives and student athletes. “We start a file on every new mem- ber, weigh them, and take a Parrillo 9-point skin-fold body fat percen- tile reading. I perform a nutritional analysis and quiz them at length about their life circumstance.” What kind of data might be re- quested? “I would want to know what the member eats for break- fast, lunch and dinner, what foods are typically consumed, what snacks are eaten and when, what time does the individual wake up, when do they go to bed, what type of job do they have, are they mar- ried, how many kids, how much It is a powerful incentive to eat the correct amounts of the time is realistically available to train correct foods at the correct times when you know that Dave each week? The more you are able Patterson will be reviewing the results.

www.parrillo.com 1-800-344-3404 Performance Press / December 2004 6 DAVE PATTERSON

opined and expanded, “At first log- sively. “John has never bought into old school methods. I totally buy ging food seems cumbersome and the market hype; he never gets into John’s “food first” mind-set. bothersome but after a few weeks carried away with claims and is When I first began reading his it become second nature.” After a continually and consistently ahead methodology back in the eighties I few weeks of intense, supervised of the research.” Parrillo learned thought, ‘this guy is incredible.’” training sessions and Parrillo-style to get results for his athletes and eating, muscles begin to sprout devised his line of nutritional “I immediately took to his approach while body fat starts to melt away. supplements to fill a need. This is towards teaching and his philoso- “We expect a new person to lose a subtle yet critical distinction since phy and attitude towards hard (on average) up to two pounds of 99% of supplement makers con- work.” They say a rolling stone body fat per week. There is noth- trive to create a need where none gathers no moss and hyperactive ing magical about that in my world, super-trainer Dave Patterson is in- assuming the person does what we volved in a huge number of ask. With the assuredness that projects. He shared some, “I have comes with my experience work- a book coming out in 2005 called ing with countless clients, at the end “There Are No Shortcuts.” I will of a 12-week program the typical be looking to purchase a building individual will lose 12 to 24 pounds to house an expanded facility. I am of body fat. On average the same active in video production and will individual will simultaneously add produce several videos on diver- 5 to 8 pounds of muscle mass.” gent subjects: how to teach per- Dave has worked with super-mo- sonal training, championship body- tivated individuals who have added building and posing, and a nutrition as much twelve pounds of solid and food video…I’m also devel- muscle during the 12-week pro- oping a line of gym-wear clothing gram. “We teach, train, and edu- called Buffed Wear. I’m actively cate our clients, and then we ex- involved teaching corporate fitness pect them to do the work, for that’s and periodically work with corpo- how results are achieved.” rate wellness directors.” It is no exaggeration to say that David Nutritional supplementation plays Patterson represents the best of a a big role in David Patterson’s fit- exist; they look to trick people into new breed of Parrillo-style per- ness philosophy; “John Parrillo was buying supplements that are nei- sonal trainers that are thriving as a so dead on when he said the ex- ther effective nor required. Every direct result of their getting results pert use of real food will get you Parrillo supplement was conceived for their clients; clients of all type, 80% of the way to the goal and and brought into production to fill all shapes and sizes, all genders and the expert use of nutritional supple- the needs of competitive athletes ages. “My goal is to help people ments will get you the remaining who required potent products that improve physically, mentally, and 20% of the way to the goal.” produced cold, hard results. “I work emotionally, and every success I with a lot of athletes and bodybuild- have a hand in is as gratifying to- What is the goal? “Reduced body ers in the Pacific Northwest and I day as it was when I started on fat, increased muscle mass, im- expose them to the Parrillo ap- this journey three decades ago.” proved energy for high intensity proach: how to eat, how to train, At fifty, like a fine vintage wine, training and for life itself.” David how to go about getting results. I Dave Patterson is getting better first heard of John in 1989. Since hold lectures, seminars and conduct with age. then he has used and recom- weekend training camps during mended John’s products exclu- which we expose new trainees to

7 December 2004 / Performance Press 1-800-344-3404 www.parrillo.com

JOHN PARRILLO’S PERFORMANCE PRESS

t had been a month since Randy complishments as, “Gained 30 Those of us who have been around Ihad started to specialize on his pounds of muscle, lost 30 pounds the game a while won’t fall for this arms, calves, and upper chest, and of fat! Added three inches to arms! chicanery, but there are a whole lot the results were already starting to Increased bench press by 250 of beginners and intermediates out show. His arms only measured a pounds! Sold his soul to Satan in there who lap it up like my dog quarter inch larger, but the shape exchange for eternal youth and Chewy gobbles down peanut but- was starting to come out with an riches!” Oh wait, they usually don’t ter any chance she gets. It especially more pronounced peak have that last part. wouldn’t be so bad if the only re- to his biceps and a ‘sweep’ to his sult were that they plunk down their triceps. I actually hesitate to use I have attempted to expose the cash on a lot of questionable the qualifier ‘only’ when I refer to scam being perpetrated in these supplements, but I think the worst that quarter inch, because that’s a types of ads before. All you need thing is that it convinces the per- hell of a gain in a month. Hell, if I to do to re-create the same results son that he is an utter failure if he could add a quarter inch every is take some decently-built body- doesn’t reproduce a similarly spec- month for the next ten months, my builder and have him intentionally tacular outcome with his physique arms would be as big as Ronnie stop training, eat a bunch of crap, in that short time. Randy had seen Coleman’s! I think a lot of us have let his body hair grow, and stay out way too many of these ads, as be- our minds warped by ads and ar- of the sun or tanning beds for a few came clear one Saturday when we ticles making outrageous claims of months. That’s all it takes for that were training arms on his volume growth. Yes, ‘before’ using Super- Adonis-like body to regress back day. He flexed a bicep in the mir- Nitric-Pump Andro 5000, the guy to something more closely resem- ror and scowled. is slumped, pasty white, and bling the average slob in the gym. doesn’t have much of a physique This is when the ‘before’ pictures “They still don’t look that big,” he going on. He looks ready to jump are taken. Now, let’s get that body- pouted. off the nearest bridge. Lo and be- builder and whip him into top hold, check out our man in the ‘af- shape! Often, this coincides with “Young buck, what the hell is ter’ photo. Instead of relaxing, he’s a big contest the guy is going to wrong with you? Maybe it’s be- flexing hard. Rather than looking compete in. He gets back on his cause I don’t see you more than forlorn, a shit-eating grin paints his training, cardio, and good eating once a week lately, but your arms face, as if he has six or seven Play- (and often, his ‘special’ supple- are definitely bigger and have bet- boy Playmates waiting for him back ments), and Shazam! Eight or ten ter shape than they did just last at home. A bronze tan has replaced weeks later, our guy is the picture month.” Randy digested that for a the white fish-belly skin tone, and of muscular perfection. Snap the moment, but was determined to that clump of curly hair on his chest ‘after’ photos at this point and put shoot down any attempt at a com- and stomach has been neatly your print ad together, giving all the pliment or encouragement. He was shaved off to reveal all sorts of credit to the product being adver- a master at this, as most bodybuild- striations and veins. The ad copy tised as being responsible for this ers are – he has a long way to go will proclaim such incredible ac- transformation. before he reaches my level of de- flecting sincere compliments.

9 December 2004 / Performance Press 1-800-344-3404 www.parrillo.com A BODYBUILDER IS BORN

“Huh?” Randy was at a loss.

“What are you talking about?”

“Never mind,” I said, “It’s not your problem. Listen, you will eventu- ally get those measurements, but it’s not going to happen for your first contest next May, sorry to break it to you. It may take you two, three, maybe five years until you get close to the size you want to be. I don’t want to scare you away from bodybuilding, but most of the top guys in the IFBB and even at the National level have all been train- ing hard for at least ten years, many of them for as long as fifteen or twenty years.” “Even under the best circumstances, muscle growth is a painfully slow process.” “Oh man,” Randy moaned. “I’m going to be an old man before I’m huge!” “Well maybe, but they’re still no- painfully slow process, even under where near big enough. Maybe I the best circumstances. Right now, “I resemble that remark!” I shot should do that routine I saw in the by having you specialize on your back, self-conscious of being 35 magazine where you can add two weaker bodyparts, we are putting now and staring down the barrel inches to them in one day.” those muscle groups on the fast of Forty (the red Corvette and 19- track to growth. At the rate you year-old blonde can’t be too far off I knew the article he was referring are going, I predict you will make now). “You have to remember that to. It claimed that by devoting an more gains in your arms, chest, and bodybuilding is a sport unlike most entire day in the gym to arm train- calves in the few months you do others. In sports like figure skat- ing, hitting the biceps and triceps this than you would have in over a ing, tennis, and , most every hour on the hour for six or year of regular training.” athletes hit their prime in their teens eight hours, you could indeed in- and early twenties and after that crease their girth by two inches. Randy still didn’t seem satisfied. are only suited for skating around Some of it was temporary inflam- “I guess, but I really need twenty- in a Buzz Lightyear costume on mation from beating the crap out inch arms and calves.” Disney on Ice, or doing 1-800- of your arms all day, the author COLLECT commercials with Car- conceded, but he insisted that most “Yes, I know, we all do, and I am rot Top.” of the gains were permanent. I try still trying to hit those numbers. I to keep an open mind, but this one think the problem is that when God “I hate that guy,” Randy inter- reeked of bull. was passing out the genetics for big jected. arms, I was stuck in the bathroom “Randy, forget about these crazy due to some bad nachos at the caf- “I know, everyone does, that’s not quick fixes, seriously,” I admon- eteria in Heaven. My guess is that the point here. The point is that as ished him. “Muscle growth is a the cheese went bad.” long as you keep improving, you

www.parrillo.com 1-800-344-3404 Performance Press / December 2004 10 A BODYBUILDER IS BORN

“Really? Aw, thanks. Anyway, as long as you constantly continue to evaluate what needs to be improved in your physique and keep coming up with solid plans in limited time periods to make those improve- ments, you really have nothing to worry about.”

Randy flexed again, but the pump in his biceps had gone away. Luck- ily, he had a few more sets to go and would regain that tight swollen look in his arms we all get off on.

“Hey, do you think you can get next Tuesday off from work?” I said out of the blue. Randy furrowed his brow.

“I don’t think so, why?”

“I was thinking of hanging out here in the gym from six in the morning until ten at night to train calves. I bet we can put three inches on those puppies!” I cackled like a maniac as I settled down on the preacher bench for a set of single- arm dumbbell curls.

“You can be such a jackass some- “It takes many years to build an exceptional physique – times,” said Randy. and that’s what makes it such a special thing.” “Maybe so, but I am the greatest jackass of them all!” are succeeding. If muscle came “I tell you, the time passes by be- fast and easy, anybody could look fore you know it, kid. It literally like a champion bodybuilder. But seems like yesterday that I was few do. You have to be tremen- your age and still trying to figure dously dedicated and work hard for all this stuff out – without a great, many years to build an outstanding cool, mentor like me, I might add.” physique.” “Yeah, I know, you’re the “Ugh, there you go with that many greatest, Ron,” Randy said years thing again, you’re killing unconvincingly me.”

11 December 2004 / Performance Press 1-800-344-3404 www.parrillo.com

JOHN PARRILLO’S PERFORMANCE PRESS

ver been lost in the woods? You can travel in circles for E hours or even days and never get anywhere. To get out of the deep woods you need a compass and a map and to make progress past a certain level in bodybuilding requires that you have the equiva- lent of a compass and a map; you need a comprehensive game plan for training and nutrition. Body- building is very logical and methodi- cal and by using logical and me- thodical methods applied with lots of training intensity and diet disci- pline, great strides can be made in very short order. Elite bodybuild- ers plan their training and eating strategies months ahead of time and most novice bodybuilders never plan anything. Novice bodybuild- ers lack vision. The young body- builders I meet want to know, “What can I do to speed up my physical progress? How can I make my muscles grow faster? How can I make fat loss occur quicker?” I ask “What is your plan of attack?” They look at me quiz- zically and with great puzzlement: what do you mean? “Do you keep a training log?” No. “Do you keep a nutrition log?” No. Those who go to the trouble to preplan make better progress then those who don’t, and that’s a fact. There is a very real relationship between Without planning ahead and examining your results, you planning ahead, logging the data as will never reach your dream physique

13 December 2004 / Performance Press 1-800-344-3404 www.parrillo.com PLANNING AHEAD

6 – WEEK CHEST PERIODIZATION CYCLE

(Figure A)

it occurs, analyzing the data after data is used to make improvement. THE WEIGHT the fact and obtaining results. Top They learn how to analyze what TRAINING LOG: bodybuilders keep training and nu- has happened and plan for the fu- trition logs and this should tell you ture. In bodybuilding (and life) The actual training log need not be something. Novice bodybuilders those who reflect on what has hap- fancy or expensive. Purchase a float into the gym and float around pened and attempt to draw con- small spiral notebook and use a full the gym and float through the clusions based on that experience page for each training day – don’t workout in a lackadaisical fashion, make progress. Those who ignore try and crowd two or three day’s doing whatever exercise appeals history are doomed to repeat it. All worth of workouts onto one small to them at that exact instant in time training log entries should include: page. Each workout should be and they never really sink their exercise, technique used, sets, dated at the top of the page along teeth into the bodybuilder experi- reps, poundage, body weight and with your body weight on that day. ence. A big part of bodybuilding is any other details that might be rel- How much you weigh in relation- planning ahead and afterwards evant. Each week take a few min- ship to the poundage you are lift- analyzing the effects of specific utes and review all the weekly log ing is important information. What training and eating tactics. entries and try and spot any posi- body part is trained today? Write tive or negative trends and make down the exercise and on each Those at the low end of the body- appropriate corrections. Once successive set of the workout building feeding chain use zero enough data is accumulated, what write down the number of repeti- preplanning; the bodybuilding po- works and what doesn’t will be- tions. Sometimes (but not always) seur never has a plan heading into come apparent. The very act of you might want to jot down how the workout. That takes thought writing down what you do when the set felt. For example: and reflection and a lot of pseudo- you do it causes you to take the bodybuilders can’t be bothered. whole bodybuilding experience far 10-8-04 These are the ones who spend more seriously. After every set body weight – 177 more time shooting the breeze with write down what has just occurred. body part – chest other gym rats than actually train- As soon as a cardio session ends flat bench press: 135x15, ing. A real rite of passage occurs write down the session statistics. 155x10, 175x8, 175x8, 175x6, when the apprentice athlete be- Use the same procedure with eat- ‘ran out of gas on the final reps comes serious enough to com- ing: plan out what you are going to of the third set’ mence maintaining both a training eat. Preplanning your meals incline dumbbell press: 40x10, log and a nutrition log. Over time causes you to eat with much more 45x8, 45x8 ‘no problem’ the bodybuilder that keeps a de- discipline and restraint. tailed log comes to understand how www.parrillo.com 1-800-344-3404 Performance Press / December 2004 14 JOHN PARRILLO’S PERFORMANCE PRESS

body weight, the cardio mode used, how long the session lasted and how fast or far you went. Logged results provide performance benchmarks against which to mea- sure future efforts. Comments are always welcome.

10-04-04 body weight – 203 Mode: treadmill Session length: 40-minutes Intensity: level four, Distance: 5.2 miles Comments: ‘broke 5-miles at level 4 for the first time! Felt great!

THE NUTRITIONAL LOG:

Parrillo Performance offers the ultimate hi-tech nutrition log: the Parrillo Computerized Nutrition Program is an amazing piece of technology that provides the seri- ous bodybuilder with all the tools Parrillo Performance offers the ultimate hi-tech nutrition necessary to succeed. We take all log: the Parrillo Computerized Nutrition Program is an the guesswork out of process; nu- amazing piece of technology that provides the serious tritional values for various foods are bodybuilder with all the tools necessary to succeed. loaded into the computer memory and available for instantaneous use. This program can keep running Poundage is always listed first then heavy poundage. Warming up dra- totals in all aspects of the dietary the number of repetitions achieved. matically reduces training related process and provide the user the Elite weight trainers will often syn- injuries. Allow a minute or two to ability to journal Body Stat body fat chronize a mass building program recover between sets. Don’t rush percentile readings. Start by de- with weekly poundage increases: but don’t loaf. signing a daily menu using foods (see figure A on previous page) deemed appropriate and advanta- geous for bodybuilding purposes. This example is strictly illustrative: THE AEROBIC LOG: If (for example) you were to input always perform a warm-up set or that for breakfast you will eat ten two before hitting the top pound- Cardiovascular training is important egg whites, 50-grams of oatmeal, age work sets. Warm up sets raise and should also be notated in de- 50-grams of shredded wheat, a muscle core temperature and in- tail. There are always three cardio tablespoon of CapTri plus three ad- sures correct technique is estab- variables: frequency, duration and vanced lipotropic formula amino lished before hitting the really intensity. Write down the date, capsules and six liver amino tab- lets, the computer would advise you

15 Antione December 2004Roseanne / Performance Press Meral 1-800-344-3404 Robert www.parrillo.com Monica PLANNING AHEAD

log: you will be amazed at how cer- tain facts jump out at you, particu- larly after you have built up a few weeks worth of data. Careful analysis of results allows you to determine the effectiveness of your training. Cardio progress can be stimulated by continually tweaking the variables: examine the intensity and duration to see how effective methods and modes actually are. Nutrition is an art and science. Study how different foods taken in different amounts and combina- tions affect you. Always monitor results. There is no sense in com- piling data if you never take the time to analyze results and attempt to The Parrillo Computerized Nutrition Program automatically draw conclusions. Establish a train- stores the nutritional values of foods for instantaneous ing and nutrition log and watch as use. You can even add to the included database. your physique improves. It would be a very wise move for you to purchase the Parrillo Computerized Nutrition Program: at only $69.95 that these combined foods provided WISE UP AND this is the deal of the century. Take you with 556 calories, 30 grams of WRITE IT DOWN: your physique to the next level by protein, 70 grams of carbohydrate getting serious about the process. and 6 grams of fat. The Parrillo If you don’t have the Parrillo Com- computerized nutrition system puterized Nutrition Program, call helps you select the proper body- our toll-free number and order one building foods and the proper now. Let’s recapitulate: don’t for- amounts. Nutrient values are built get to write down all exercise data into the computerized database so as it occurs. Pack a small spiral that when you call up a food and notebook in your gym bag and write assign a portion size it instanta- down the facts – don’t leave this neously calculates calories, protein, for later as memory can fade and carbohydrate and fat percentages. you can forget the exact number Use the Parrillo Program to gener- of sets, reps or poundage. Data ate a bodybuilding grocery list. In- need always be dead accurate. put nine body fat measurements Ditto with cardio: regardless the along with your body weight, push aerobic mode selected, as soon as the enter key and the computer in- the cardio session is over write forms you of your body fat percen- down the pertinent data. Don’t wait tile, how much lean mass you are until later that day and risk forget- carrying and how many pounds of ting something. Once a week take body fat you possess. fifteen minutes and review your weight training, cardio and nutrition

www.parrillo.com 1-800-344-3404 Performance Press / December 2004 16 JOHN PARRILLO’S PERFORMANCE PRESS

As you dream of a “white Christ- calcium and carry it out of the mas” this holiday season, think too body, causing depletion. Phytates of the “white healer” — a nick- (phosphorus groups) in fiber also name for calcium, the most abun- block calcium absorption. The dant mineral in your body. About same is true of oxalic acid, a sub- 99 percent of the calcium in your stance found in spinach, beet body is deposited in bones and greens, and chard. (Phytates and teeth. These structures are hard- oxalic acid do not block calcium ened and strengthened by calcium, absorption from other foods, how- working in combination with the ever.) Certain factors can improve mineral phosphorus. The remain- the absorption of calcium, espe- ing one percent of the body’s cal- cially the presence of vitamins A, cium is concentrated in the soft tis- C, D, and adequate dietary fat. (1) sues where it plays an essential role in muscle contraction, nerve The most well-known calcium de- transmission, blood coagulation, ficiency is osteoporosis, which af- and the activity of the heart. flicts mostly postmenopausal women. In this condition, bone min- Dairy products are the best known eral (calcium and phosphorus) is of the calcium-rich foods, with a gradually lost from the inner cav- There’s lots of data piling cup of skim milk supplying about ity of the bone, weakening it and up too that adequate 290 mg. Vegetables are high in increasing susceptibility to bone calcium intake an exercise calcium as well, and some of the fractures. early in life helps ward off best sources are kale, and turnip bone loss later in life. greens, and broccoli. Another ex- Both calcium supplementation and cellent source is canned salmon exercise increase bone mass. In a with bones. study using three groups of women most bone — about 5.5 percent over age 80, one group took a 750 more than the control group. (2) Despite the abundance of calcium- mg calcium tablet every day. An- rich foods, the bioavailability of other group exercised 30 minutes Also, researchers in Australia stud- calcium from food is low. In fact, a day, three times a week. And a ied three treatments for osteoporo- only about 20 to 30 percent of the control group did neither of these sis to determine which worked the calcium you get from foods is ab- but continued regular activities. best. They selected 120 postmeno- sorbed. Certain foods and sub- pausal women and put them in an stances can interfere with the After three years, the control group exercise group, and exercise-plus- bioavailability of calcium. Whole had lost bone mass, while the other calcium group, or an exercise-plus- grains are one example. The fiber groups had gained bone mass. The estrogen group (the hormone es- in these foods tends to bind with group that exercised rebuilt the trogen is routinely used to treat

17 December 2004 / Performance Press 1-800-344-3404 www.parrillo.com CALCIUM: AN ESSENTIAL BONE BUILDER & HEALER

osteoporosis). During the two- year experimental period, re- searchers measured the women’s bone density at three forearm sites.

After all the data was compiled, it turned out that both the exercise- plus-calcium treatment and the exercise-plus-estrogen treatment slowed or prevented bone loss. The exercise-estrogen treatment was more effective, however. But the women in that group experi- enced unpleasant side effects, such as breast tenderness and vaginal bleeding. What this study hints at is that there’s a natural way to treat bone loss — exercise and calcium supplementation — with- out having to resort to drugs. (3)

There’s lots of data piling up too that adequate calcium intake an ex- ercise early in life helps ward off If you supplement, the Parrillo Mineral-Electrolyte Formula™ bone loss later in life. A study of is an excellent choice. It contains the appropriate ratio of younger women aged 25 to 34 calcium to magnesium. Calcium cannot be metabolized years old showed that a combina- without magnesium. tion of regular exercise (running and walking) and high calcium in- take — either by diet or supple- supplement, the Parrillo Mineral- 4. Prince RL, Smith M, Dick IM, mentation — can build bone mass Electrolyte Formula™ is an excel- Price RI, et al. Prevention of post- in the spine by up to 15 percent. lent choice. It contains the appro- menopausal osteoporosis. A com- The results suggest that the combo priate ratio of calcium to magne- parative study of exercise, calcium of calcium and exercise may pro- sium. Calcium cannot be metabo- supplementation, and hormone-re- tect against osteoporosis in later lized without magnesium. placement therapy. New England years. (4) Journal of Medicine (October 24, References 1991); 1189-1195. Supplementing With Calcium 1. Allen, L.H. Calcium 5. Pacelli LC: To fortify bones For women, the current recommen- bioavailability and absorption: a re- use calcium and exercise. The dations for calcium include main- view. The American Journal of Physician and Sportsmedicine (No- taining a daily input of 1,000 mg Clinical Nutrition (April 1982); 35. vember 1989); 27-28. before menopause and 1,500 mg daily after menopause; for men, the 2. Danielson, D.L. Strengthen current recommendation is 800 your bones with exercise. Preven- mg. Younger people (ages 11 to tion (July 1981): 109. 24) require 1,200 mg daily. If you

www.parrillo.com 1-800-344-3404 Performance Press / December 2004 18

JOHN PARRILLO’S PERFORMANCE PRESS

A successful approach to losing body fat involves alternating one month on a weight gain cycle 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 in fat. At the end of the 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.

I believe these goals are quite re- alistic and very easily attainable for anyone, and particularly easy for bodybuilders who are giving 100% Continue to eat five, six or more meals a day to keep your effort to the training and nutrition program. The beauty of this idea metabolism in a constant state of acceleration. This has is that you’re constantly making several beneficial effects. progress; you’re always either gaining muscle or losing fat; and devote a few months to getting in minutes of aerobics a day, and train the constant change prevents your shape first, or if you’re really like a powerlifter with heavy sets metabolism from adapting so you skinny, you may want to spend a in the 5-8 rep range. To lose a can make continual progress with- few months just putting on size. But pound a week, decrease calories out wasting time being stuck on a if you’re somewhere in the middle, to your MER, do 60 minutes of plateau and trying to figure out maybe around 10% to 15% body aerobics a day, and train like a what to do. fat, you might consider giving this bodybuilder with increased volume and moderate weight in the 8-20 In principle, you could keep this up program a try. To gain a pound a rep range. for year after year. If you’re 20% week increase your calories to 300- body fat or more, you may want to 500 above your MER, do 20-30

www.parrillo.com 1-800-344-3404 Performance Press / December 2004 20 JOHN PARRILLO’S PERFORMANCE PRESS

There are other ways you can matically have low energy levels, maximize this fat-burning mode. are irritable and grouchy, and get For example: headaches. CapTri® is more effec- tive at relieving some of these Continue to eat five, six or more symptoms than protein because it’s meals a day to keep your metabo- more readily used as an energy lism in a constant state of accel- source. Protein is not a very effi- eration. This has several beneficial cient energy source. It’s role is to effects. Every time you eat your serve as building blocks for repair metabolic rate increases a little due and maintenance of tissues, not to to the thermic effect of feeding provide metabolizable fuel. Using (also known as diet-induced ther- protein for energy is kind of like mogenesis). Eating frequently trying to burn a wet log. Carbs, on keeps the furnace stoked and the other hand, are a great energy keeps your metabolism speeding source. So if you want to reduce along. If you go too long without carbs in your diet to manipulate eating your metabolism begins to hormone levels and promote fat slow down. metabolism it makes sense to re- place those calories with another Eliminate as much fat as possible fuel source, namely CapTri®. Cap- from your diet, since fat has a slow- Tri® is a good choice because it is ing effect on metabolism. Dietary readily burned as fuel and won?t protein and complex carbohydrates be stored as body fat, (5, 6). have negligible tendency to be con- verted to fat, whereas dietary fat I suggest you ease into this slowly. is very prone to be stored as body Start by eliminating starchy carbs fat (1,2,3,4). This is a hot topic in from your last meals of the day. the scientific literature these days How do you cut down on Replace those lost calories from and is a matter of debate in the carbs without decreasing carbs with an equivalent number bodybuilding magazines. (It is less calories? Well, you have to of calories from CapTri®. Cap- a matter of debate in the scientific eat more of something else. Tri® actually has a higher ther- journals, where actual research is Fat is not an option, so mogenic effect than carbohy- reported.) Very little of your body your only other choices drates, meaning that more of this fat comes from complex carbohy- are protein or CapTri®. dietary energy will be lost as body drates or protein being converted heat with less energy available for into fat; almost all of it comes from storage. This further promotes ad- fat and sugars you eat. How much creasing calories? Well, you have ditional fat loss. Continue in this fat your body stores seems to be to eat more of something else. Fat way until you reduce your daily car- more closely related to how much is not an option, so your only other bohydrate grams to about half of fat you eat rather than how many choices are protein or CapTri®. what you normally consume. At calories you eat. Decrease your Either one will work, but a combi- this point you?ll be eating mostly carbohydrate intake, thereby low- nation of both probably works best. protein, vegetables, and CapTri®. ering insulin levels and activating Let’s be brutally honest about this. fat-burning mechanisms in the If you’re used to getting most of Do your aerobics when you are body. your calories from carbs, cutting relatively carb-depleted. This will back significantly on carbs makes cause your body to burn more fat Decrease your carbs. How do you you feel bad, at least for a while. for energy during your workout cut down on carbs without de- People who cut their carbs dra- because fewer carbs are available.

21 December 2004 / Performance Press 1-800-344-3404 www.parrillo.com THE WINNING FAT LOSS FORMULA PARRILLO HIGH PROTEIN BAR The best time is first thing in the I think one of the reasons the nutrient breakdown of all the body- morning before breakfast. Your Parrillo Program has been so suc- building foods. The Body Stat Kit glycogen stores are low, so you’ll cessful for so many people is that includes high quality calipers and rely more heavily on stored fat. everything is scientifically con- everything you need to chart your Take two scoops of Hi-Protein trolled. How many calories, how body composition. Remove the Powder™ to prevent muscle loss, much protein, carbs, and fat, how guesswork from your bodybuilding then do your aerobics. Another many meals, which foods, how to program. Don’t leave anything to good time is right after weight train- combine the foods, macronutrient chance. ing, because then you’re relatively ratios, Diet Trac Sheets, the Train- glycogen depleted too. You should ing Log, Body Stat Sheets-it’s all do moderate to fairly high intensity in the manuals. Every parameter References aerobics, so that you’re breathing of your bodybuilding program is hard and sweating. While it’s true covered and nothing is left to 1. Flatt JP. Dietary fat, carbohy- you burn a higher percentage of chance. If you weigh your food and drate balance, and weight mainte- calories from fat during low inten- keep track of your diet and body nance: effects of exercise. Am. J. sity aerobics, you will burn more composition like you’re supposed Clin. Nutr. 45: 296-306, 1987. grams of body fat if you perform to, and something’s not working high intensity aerobics, because right, we can pinpoint exactly what 2. Flatt JP. Use and storage of car- you’ll burn so many more total the problem is and make detailed bohydrate and fat. Am. J. Clin. calories. Also, if you do reasonably adjustments to fix it. Otherwise, if Nutr. 61: 952s-959s, 1995. intense aerobics you will get the you’re just going on what “feels added benefits of increased vas- right” or seems to make sense, and 3. Swinburn B and Ravussin E. cular density and enhanced fat you don’t make good progress, Energy balance or fat balance? burning capacity. Increase the vol- you’re not sure what to change. Am. J. Clin. Nutr. 57: 766S-771S, ume of aerobics progressively as 1993. you get leaner. If your fat loss pla- If you want more details than I teaus the first thing to try is to in- have been able to squeeze into this 4. Acheson KJ, Flatt JP, and crease the intensity of your aero- article, check out the Parrillo Per- Jequier E. Glycogen synthesis ver- bics and also increase your calo- formance Nutrition Manual and the sus lipogenesis after a 500 gram ries. If that doesn’t work you should Body Stat Kit. I go into great de- carbohydrate meal in man. Me- probably back off for a couple tail about which foods to eat, which tabolism 31: 1234-1240, 1982. weeks, increase your calories, put foods to avoid, and how to struc- on some muscle, and get your me- ture your meals. The Nutrition 5. Baba N, Bracco EF, and tabolism going again. Manual contains a three step pro- Hashim SA. Enhanced thermogen- tocol for reducing body fat levels esis and diminished deposition of How do you know if you’re losing to contest condition, as well as de- fat in response to overfeeding with fat and not muscle? By using the scribing how to manipulate carbs diet containing medium chain trig- Body Stat Kit once a week. You and water at the end. The Body lyceride. Am. J. Clin. Nutr. 35: 678- can determine your pounds of lean Stat Kit contains instructions on 682, 1982. mass and pounds of fat every week exactly how to modify your train- and make adjustments in your train- ing and nutrition program based on 6. Bach AC and Babayan VK. ing and diet accordingly to make your weekly changes in body com- Medium chain triglycerides: an up- sure you stay on track. The Body position. The Nutrition Manual date. Am. J. Clin. Nutr. 36: 950- Stat Kit Manual contains detailed comes with its own food scale and 962, 1982. instructions on exactly how to Diet Trac Sheets to record your change your training and diet to calories and grams of protein, make sure your body composition carbs, and fat. It even includes a keeps moving in the right direction. food composition guide that lists the www.parrillo.com 1-800-344-3404 Performance Press / December 2004 22 JOHN PARRILLO’S PERFORMANCE PRESS

POWERLIFTING – STRAIGHT NO CHASER!

Iron Man Steele, hell of a lot stronger in the three I think a dose of pure power train- lifts, pretty much to the exclu- ing would do your physique won- I’m a competitive bodybuilder sion of everything else. I don’t ders – regardless if you ever enter who competes on a state and re- do deadlifts at all, but after look- a power competition or not. The gional level and on a whim I at- ing at the trap, erector and lat reason powerlifters are so tended a national development on the lifters, I humongous is the way they train championship that was held in think maybe I should start do- and the way they eat: they lift my area. Man, some of those ing them – what would you rec- heavy, eat big, rest big and as a guys were gigantic! And not just ommend, the regular conven- result they grow big. Back in the the super heavyweights – even tional deadlift or the wide-stance prehistoric days, savvy guys like the little guys were thick as sumo-style? I weigh 180 (I’m John Grimek, and bricks and packed more muscle 5-10) and carry 9% body fat. I were expropriating per inch than any group of ath- have a 265 bench press and powerlifting training tactics. Arnold letes I’ve ever seen. It made me 330-pound squat going slightly won the Bavarian powerlifting title think that maybe I should give below parallel. Would you rec- when he was 20-years old and powerlifting a whirl – not to com- ommend me doing a powerlifting Franco was one of the best light- pete but to get bigger. I have good program? What would be re- heavyweight powerlifters in the symmetry and proportion and I spectable lifts for a guy my size? world; the stout Sardinian could have a real good handle on com- Do I need the supportive gear bench press 525 in a tee-shirt and peting with a low body fat per- the powerlifters wear – the bench deadlift 700-plus weighing 175. centile but my overall size is shirts and squat suits? The first Super Freak, Sergio Oliva, lacking. I really could use an- started his Iron career as a mem- other10-20 pounds of muscle. It Thanks in advance, ber of the 1962 Cuban Pan Ameri- seems to me as an outsider that Richard, Pittsburgh can Olympic lifting squad. He de- powerlifters emphasis getting a fected on an overseas trip with the

23 December 2004 / Performance Press 1-800-344-3404 www.parrillo.comBy John Parrillo IRON VIC SPEAKS

hard. You can have the best of both worlds. Big eating and big lifting go hand in hand and if you want to get massive, power training has been the ticket for nearly 50-years. Take 4-6 weeks and get on a ba- sic power program:

Day I squat, leg extension, leg curl, calf raise – seated overhead press

Day II rest

Day III bench press, incline press – nose breakers, tricep pushdown

The reason powerlifters are so humongous is the way they Day IV train and the way they eat: they lift heavy, eat big, rest big rest and as a result they grow big. Take Ed “The Giant Killer” Day V Coan for example. deadlift, stiff-leg deadlift, barbell row – barbell curls Cuban national team. The tradition reps in any exercise and limit their of power bodybuilding was re- exercise selection to a few basic Day VI vived during the six-year Olympia movements. They move maximum rest reign of Dorian Yates; everyone poundage for minimal reps using thought The Diesel was a Mentzer strict technique. Then they eat ev- Day VII disciple but in fact Yates individu- erything in sight and sleep like hi- rest alistic training approach more bernating Grizzly bears. closely resembled that of After warming up thoroughly, work powerlifting god Ed “The Giant Where powerlifters go wrong is up to one or two all out sets of 5- Killer” Coan than that of Mike they over-eat the wrong kind of reps in the squat, bench press and “one set to failure” Mentzer. food and cardio to a powerlifter is deadlift. Try and add 10-pounds per Dorian routinely incline bench like kryptonite to superman or Gar- week to each top set; use perfect pressed 440 for sets of 6 and then lic to Dracula. Still, underneath the technique. On all other exercises had his training partner Leroy pro- extra blanket of lard, their simple perform 4-5 sets of 8-10 reps. vide another 2 or 3 forced reps. approach builds massive muscles. Ronnie Coleman won the Texas You can take the smart part of the I would follow this program for six State powerlifting title a few years powerlifter approach – bar-bend- weeks. Each week add poundage back and pulls 800-pounds for reps ing poundage, low reps, basic ex- to the squat, bench press and in the deadlift. There is an indis- ercises, lots or rest and lots of calo- deadlift. Look to add a pound or putable relationship between pure ries – and eliminate the bad stuff. two of bodyweight each succes- strength and pure muscle size. Discriminate as far as food selec- sive week. Obtain calories from Powerlifters rarely go above 5- tion goes and please hit the cardio bodybuilding foods. I would advise

www.parrillo.com 1-800-344-3404 Performance Press / December 2004 24 IRON VIC SPEAKS

doing 30-minutes of cardio on the that – all other factors being equal session length while maintaining rest days as this will keep body – cardio done at a lower intensity the intense pace. After 20-sessions weight gains lean. Cardio also derives a greater percentage of you’ll being doing 40-minute ses- helps keep the appetite up and energy from fat stores than cardio sions at the same rapid pace. Mi- aides in food digestion. No power done at a greater intensity or pace. tochondria density will increase and equipment or gear should be used The problems occur when we con- while you burn 800-calories in your – the only gear I would wear is a front the ‘all other factors being killer cardio session the losers lifting belt. Stick to the conven- equal’ part of the equation. First working at 50% of their little tional deadlift technique as it acti- off, while a slightly greater percen- Bambi heart rates will be burning vates way more back muscles than tile of body fat might be oxidized 200 calories in their 40-minutes and sumo style. I would shoot for 380 at a lower intensity, the gross num- smugly thinking that you are the pounds in the squat, 300 pounds in ber of calories oxidized in an easy stupid one. Try and fit in some the bench press and a 350-pound session is vastly different: 30-min- cardio activity that uses the arms; conventional deadlift. utes of intense cardio exercise will too many cardio activities are “leg burn calories at a rate of 15-20 only.” The Aerodyne stationary Mr. Steele, calories per minute whereas 30- bikes require the arms to work or minutes of cardio done at 50% of perhaps you could incorporate What is your opinion on cardio? age-related HR max might burn some rope jumping, swimming, I’ve had a lot of personal train- calories at a rate of 5-7 per minute. boxing or cross country ski type ers tell me that I should only work You do the math: my intense aero- aerobic activities into your exercise at about 50-60% of my age-re- bic session will burn 600-calories program – that way you can build lated heart rate maximum in or- while your pathetic 50% session some mito-density in your arms as der to stay in ‘the fat burning might burn 150-calories. So you well as the legs. zone’ – the problem is that 50% burn a slightly more efficient per- to 60% hardly seems like I’m cent of body fat – so what? Of doing anything at all. I can’t 150? Who cares! It would take you even break a sweat at 50% of 120-minutes, two freaking hours, ARHR max…. to burn 600-calories at a 50% pace! Confused in Kansas Secondly, high intensity cardio done Your instincts are dead-on accu- for a long period of time actually rate: any excuse people can find builds mitochondria density in the to do something easier they will; muscles used to power the aero- attribute it to human nature. This bic activity. Long distance runners particular fitness myth is based on have an incredible number of mi- false reasoning and faulty conclu- tochondria in their legs as a direct sions using skewered data. People result of their intense training. This want desperately to believe that is significant because the more doing cardio at a snail’s pace is mitochondria a muscle possesses better for you than doing it intensely the more efficient that muscle is but use commonsense: if 50% of at processing food and oxidizing age-related heart rate maximum stored body fat. My advice to you actually melted off body fat every is to hit your cardio hard and hit it mall walker in the world would be often. Try and set a torrid pace for trim. A decade ago some scientists say 20-minutes. Each subsequent conducted studies that indicated session add a single minute to the

25 December 2004 / Performance Press 1-800-344-3404 www.parrillo.com

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