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Orderline: 1-800-344-3404 Order Online: www.parrillo.com Mark Coleman UFC Hall of Fame Fighter is Longtime Parrillo User ongtime Parrillo product completely dedicated myself to my user Mark ‘The Hammer’ training.” Mark relocated to Las LColeman made an amaz- Vegas and spent a considerable ing comeback at UFC 100 held on amount of time working at another July 11th 2009 at the Mandalay Bay UFC Hall-of-fame athlete’s state- Events Center in Las Vegas when of-the-art Vegas training facility. the 44-year old fighter won a three “Randy Couture has a terrific gym round unanimous decision over the dedicated to MMA style fight prep- highly regarded Stephan Bonnar. aration; In Vegas I worked with a Coleman, who has fought his en- wide variety of coaches and train- tire career as a heavyweight, made ing partners at Randy’s facility and his second ever entry into the light at a few other gyms located in and heavyweight division to beat Bon- around the Las Vegas area. This nar. Coleman, the fourth fighter in took me a little outside my comfort history to be inducted into the UFC zone which turned out to be a good Hall of Fame, showed that his de- thing; I have basically trained my- cade-long mixed martial arts fight self over the years and by working career is far from over. The fight with different coaches and training with Bonnar was an epic see-saw partners in new and different loca- battle that lasted for three five min- tions and situations, I was able to ute rounds and ended with all three achieve a level of strength and con- judges awarding Mark the victory. dition that was past anything I’d at- Mark was understandably pleased tained in recent years.” Coleman at- with his performance and indicated tained a new level of athletic ability he had approached his training for and combined his improved skill Mark this fight far differently than in pre- set with a dramatic bodyweight re- vious fights. duction. All in all this was new and exciting territory for the wily veter- “I had the best training camp of an. He virtually reinvented himself my life leading up to this fight,” at an age when fight promoters and Coleman related, “I took seventy fans had pigeonholed the “ancient” Coleman days – ten weeks – not a lot of time fighter. “I think a lot of experts were Photo by Jim Davidson by training camp standards – and surprised by my new look and my

 September 2009 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2009  Photo by Jim Davidson Mark Coleman: UFC Hall of Fame Fighter

new and improved degree of condi- every bit of his hard earned power Layered Peanut Butter and Banana his wrestling skills, size, power and tioning. In a lot of ways I surprised and muscle. “John Parrillo makes Protein Bars™, Chocolate Hi-Pro- speed, thought that he could do well myself.” the best nutritional products on the tein powder™, Chocolate Optimized in this format. “The first time I saw face of the planet. Before a fight I Whey Protein powder™, CapTri®, the UFC on TV, I knew immediate- He had to overcome a highly tout- virtually live on Parrillo products.” Max Endurance Formula™, Es- ly that was what I wanted to do. It ed fighter in the 34-year old Bon- Mark uses nearly every product sential Vitamin Formula™, Min- fit me perfectly. If there had been nar. Mark was completely compli- John makes. Here is a partial list of eral-electrolyte Formula™, Banana Ultimate Fighting when I was a mentary of his veteran opponent. some of Mark’s favorite products: and Vanilla-flavored Parrillo Pud- youngster, I would have been train- “Stephan Bonnar is one hell-of-a- Maple-flavored Pancakes™, Eng- ding™. Mr. Coleman is a walking ing for it right from the start. Once fighter. He is 6-4, lean, conditioned lish Toffee and Chocolate-flavored advertisement, a human billboard I saw the UFC and understood that and has an iron chin. As I found Chew Bars™, Parrillo Creatine for Parrillo Performance Products. this was real, I knew I was gonna out, he hits incredibly hard. Thank monohydrate™, Natural E Plus™, “John Parrillo has been super sup- do it immediately.” Coleman was God I worked as hard as I did for as Bio-C™, Joint Formula™, Ultimate portive of my fighting career over accepted into the UFC and tore his long as I did and as intensely as I Amino Formula™, Enhanced GH these many long years and I cannot way through every opponent he did – otherwise I would have been Formula™, Advanced Lipotropic say enough good things about him fought. He seized the UFC heavy- in trouble.” Mark weighed a razor- Formula™, Liver Amino Formula™, or his powerful products. I would weight title by defeating another sharp 205 pounds and used Parrillo Muscle Amino Formula™, Cap- suspect I have consumed hundreds wrestler, then UFC champion Dan Products and nutritional tactics puccino-flavored Sports Nutrition of pounds of Parrillo Products over Severn. Mark ripped Severn to to enable him to trim away every Bars™; French Toast and Graham the past decade.” pieces and ended the match with vestige of body fat while retaining Cracker-flavored Energy Bars™, a brutal neck-crank submission. Mark Coleman is, was and always He became the undisputed King of has been an athlete. A star football mixed martial arts. player and wrestler in high school, Coleman decided to concentrate on In 1999 Mark began competing wrestling and accepted a scholar- in the Japanese PRIDE organiza- Mark with his daughters Mackenzie and Morgan ship to Miami University in Ohio. tion, both as a mixed martial art- at his UFC Hall of Fame induction in 2008 He quickly emerged as one of the ist and as a professional wrestler. nation’s premier grapplers and won The highlight of his long and dis- to the head while the opponent was Fame was a tremendous honor. two Mid-American conference tinguished PRIDE MMA career pinned to the mat – were deemed This is an extremely small club and championships. By 1988 Mark occurred in 2000 when he beat all so deadly and so effective that they to be included with fighters like had transferred to Ohio State and comers in an open weight tourna- were banned in the UFC. This took Royce Gracie, Ken Shamrock, Dan captured the biggest prize in col- ment to win the PRIDE Grand Prix. away two of the mightiest weapons Severn and Randy Couture was legiate wrestling: the NCAA Divi- This was the biggest show in all of in the Coleman arsenal. Mark was gratifying.” sion I National Championship. His MMA and Mark beat the best in scheduled to make his UFC debut goal was to win an Olympic gold the world when he destroyed the fighting the current heavyweight Mark has always had a terrific work medal. His international wrestling up-until-then unbeatable Russian champion Brock Lesnar. Mark suf- ethic and his fight experience and career included a second place fin- MMA star Igor Volchanian. Mark fered a serious training injury that his balance between power and ish at the 1991 FILA World Cham- fought three bouts in the same night forced his withdrawal. In about this stamina made him the ideal coach/ pionships. In 1992 Mark finished to win a six-figure purse! He sub- same time he became the fourth trainer for younger fighters look- seventh in the Barcelona Olympic mitted Igor with a rapid fire series fighter in history of the sport to be ing to break into the MMA world. Games. He graduated with a degree of vicious knees to the head while inducted into the Ultimate Fight- Mark opened a MMA fight school in Education and became an assis- pinning the powerhouse Russian to ing Championship Hall of Fame. in Columbus, Ohio, The Hammer tant wrestling coach for Ohio State. the mat. Mark eventually returned His style was so distinctive and House, that produced a series of In 1996 Mark decided to enter the to the UFC when PRIDE was pur- widely copied that it was given a top MMA fighters: men like Kevin fledgling world of mixed martial chased by the UFC conglomerate. name, “ground-and-pound.” Mark “Monster Man” Randallman and “The first time I saw the UFC on TV, I knew immediately arts; the embryonic Ultimate Fight- Things had changed over the years. was typically modest about be- Phil Barone. Over the years Mark that was what I wanted to do. It fit me perfectly.” ing Championships were being Two of his favored fighting tactics ing recognized and inducted. “Be- developed a tremendous apprecia- shown on cable TV and Mark, with – the head butt and knees thrown ing inducted in the UFC Hall of tion for the role of nutrition in the

 SeptemberSeptember 20092009 // PerformancePerformance PressPress 1-800-31-800-34444-3-3440044 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2009  John Parrillo’s Performance Press Mark Coleman: UFC Hall of Fame Fighter

submissions; they must work on my high school and college career I “My relocation to Las Vegas to fight. “I am certain that I will fight conditioning, plus fit in strength became adept at losing bodyweight prepare for the Bonnar fight was a again – but I have no idea who or training and cardio drills. Mark prior to a competition. I decided to big deal for me: I have two young when. I would love to fight some of detailed his typical training day. compete in the 205 pound class and daughters in Columbus and be- the bigger names in the 205 pound “In preparation for a fight I will my first outing was less than suc- ing away from them was difficult.” light heavyweight division. It’s work out twice daily, each session cessful.” Mark’s debut as a UFC Mark’s kids are “the center of my a little early yet as the fight with lasting two to three hours…this is light heavyweight was an epic bat- life.” Mackenzie and Morgan are Bonnar was just a few weeks ago. grueling and demanding. Not only tle against the highly regarded Bra- now 11 and 9 years old respectively Still, I will be starting back up my does my body become fatigued and zilian Chute Box fighter, Mauricio and Mark felt they were old enough preparation so as to keep this ter- worn down, my body is continually “Shogun” Rua. Fought in Dublin, for him to sit them down and talk rific edge I’ve developed. I want to battered and pummeled. After my Ireland at UFC 93, Mark battled about his need to be absent from continue on.” Regardless what op- first daily training session, I need Rua for three rounds in what the their lives for two months. “I went ponent the UFC picks for Mr. Cole- nourishment. I come home and press called, “A war of attrition through ‘separation anxiety’ when man to fight, with his new lease on fire down a pile of Parrillo supple- that will be remembered as a tes- I fought in Japan – it wasn’t good life and his new approach towards ments, shower, take a nap and get tament to will and guts from Cole- for me or for them; this time they fighting, training, conditioning and ready for the day’s second session.” man, who refused to stop fighting were of an age where I could dis- nutrition, the selected opponent As difficult as Mark’s training has from the opening bell until the fight cuss the reasons for my being away would be well advised to not take been in years gone by, the decision was stopped with 24 seconds left.” and alert them to the length of my this veteran fighter too lightly. The to compete in the 205 pound light Mark was not pleased that the ref- absence. It was a tremendous relief consequences of underestimating heavyweight weight division made eree decided to stop the battle so when they understood and gave me Mark “The Hammer” Coleman are the already difficult even more so. close to the end. “The disappoint- their blessing.” Mark is revitalized nothing less than devastating. Mark and his parents Connie and Daniel Coleman at “As I mentioned, when I first start- ing thing with the Shogun fight was by his win and awaiting his next his 2008 UFC Hall of Fame induction ceremony. ed MMA fighting I fought weigh- the ending,” said Coleman. “I felt ing 240+ pounds. A few years back like I was down, but I definitely I decided that I wanted to improve wasn’t out. If it went to a decision preparation and perfection of a has been an avid Parrillo Products my conditioning and in order to do I could have accepted that, but the top fighter. Nutrition became par- user. When preparing for a fight he this I redoubled my dietary efforts. way the ref stopped the fight ruined ticularly critical when he decided will consume gigantic amounts of I ate super strict and approached the whole night. But anytime you to drop down into the 205 pound Parrillo supplements. Prior to his nutrition with the same degree of can come out of a fight, especially weight category. “When I started highly publicized fight in 2006 (a attention and precision that a com- at my age, with just some minor fighting in mixed-martial arts, at loss in PRIDE to the world world’s petitive bodybuilder would.” As a injuries, it’s not all that bad.” Mark 240 pounds, I was as big as any- greatest MMA fighter, Fedor Eme- result, the 240+ Coleman revamped was 44 years old and many fans one I fought. Nowadays the heavy- lianenko) Coleman had a Parrillo his physique and fought weighing and critics felt that his storied ca- weights are much larger than in the order that shipped out weighing in 225. His new look was lean and fat reer was over. Mark felt differently. mid-nineties. I had found that a good excess of 200 pounds! “I virtually free. He accomplished this at an age He felt that he still had room for bodyweight for me, a good combi- live on Parrillo supplements when I when most fighters were long since improvement. When he was signed nation of power and condition, was am preparing for a fight. I love the retired. Mark Coleman completely to fight UFC star Stephan Bonnard, in the mid-220 pound range. That taste of all of John’s products; I love renovated his body yet again when he decided to recommit himself. “I made me considerably undersized the potency; I love the effect they a year ago the grizzled pro decided have always lived and prepared for compared to the modern heavy- have on my body.” he would up the ante once again and my fights in my native Columbus, weights. I made a decision to drop drop his bodyweight even further: Ohio. Part of the reason for my loss down to 205 pounds and fight as a There is no more demanding ath- he would shed 20 additional pounds to Rua was cutting weight to fight light heavyweight.” To pull off this letic activity than being a modern off his already ultra-lean body and in the 205 pound class. I knew that feat, a man already super serious mixed martial arts fighter. The compete weighing 205 pounds. if I were to continue to fight at 205, about nutrition needed to become sheer volume of training is stagger- I would need to develop some new “I am certain that I will fight again – but I have no idea even more exacting in his approach ing: MMA fighters must work on “As a wrestler you learn how to and different training strategies.” who or when. I would love to fight some of the bigger towards food and supplementation. stand up striking, they must work drop bodyweight in order to grap- He decided to relocate to the center names in the 205 lb. light heavyweight division.” For the past decade Mark Coleman on grappling; they must work on ple in a lighter weight class. During of the MMA world: Las Vegas.

 SeptemberSeptember 20092009 // PerformancePerformance PressPress 1-800-31-800-34444-3-3440044 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2009  JOHN PARRILLO’S PERFORMANCE PRESS A BODYBUILDER IS BORN: Generations

ple of these cars crept past us with definition. Most of the time, mus- “You got any contests comin’ up?” bass so jarring from their speakers cles are obscured, submerged under The leaner you get, the more enthu- that I thought our windows would a layer of fat. Once the fat is dieted siasm you often have for training. It shatter. When the driver of one of off, you see shape, separations, stri- makes sense – you can see the fruits these idiot teen-mobiles tried strik- ations, and veins that were previ- of your labors so much more clearly. ing up a conversation with my love- ously hidden. And you can show it At the same time, you’re eating less ly MILF wife inviting her to turn off with tank tops and shorts in the and doing more cardio, so your ac- around and follow them, I had half a appropriate climate. If you’ve got tual energy levels for the workout mind to beat the crap out aren’t too high. The real of him. Luckily for the Catch-22 here is that itching about the weather is and eat breakfast, which is easily goers. I had all my meals packed little punk I don’t have a you aren’t taking in the as much of a sport in New my largest and most complex meal up inside a cooler, and stayed right whole mind anymore. caloric surplus needed BEngland as the Red Sox or of the day. Along with oatmeal, I on schedule of eating every two to grow, so the very best the Patriots. But this summer so far have scrambled eggs in which I have hours on the dot. Behind me from This was the first contest these amazing workouts was giving us all good reason to sliced up asparagus, tomatoes, and the boardwalk wafted the tempting diet I had been on in two can hope to accomplish complain. Somehow, we were expe- strips of chicken breast. Sometimes aromas of fried dough, pizza, and years. Last summer I had is maintaining your ex- riencing the soggy, rainy fried clams. It was nice leaned out for a ‘guest isting muscle mass. You weather normally asso- to imagine I was eat- posing’ appearance at find yourself thinking, ciated with Seattle. This ing those instead of cold the show I had won the “Damn, if only I could was bad news not only chicken breast, salmon, summer before, but eat a lot more food and because it set us up for and green beans. that’s not quite the same. do less cardio, I would an infestation of brooding You don’t diet anywhere be growing like a moth- teenage vampires with Leaving the beach turned near as long or as strictly er-loving weed right stylish hair like in the out not to be so easy or when you know ahead of now!” movie Twilight, but it was relaxing. I hesitate to use time you’re going to be also limiting our already the term ‘traffic jam,’ be- the only one on the stage Did I mention cardio? sparse amount of possible cause at least jam moves. and won’t be in compe- “And Women have a certain ‘beach days.’ On a recent This was more like traffic tition with anything ex- ‘c’ word that makes Sunday when my wife glue. Rarely have I been cept your own pride. No looking them cringe and inspires had the day off, we decid- in the situation where I sir, the diet I was on this good on anger, and for body- ed to head to the shore for could have walked faster, summer was for the first builders, that ‘c’ word some fun in the sun. This even on crutches, than pro qualifier I had ever the beach is cardio. John Parrillo turned out to be a terrible we were driving. The competed in after ex- has said many times idea, as several million five miles from the beach actly two decades of get- ain’t bad over the years that the other people also had the parking lot to the high- ting up on stage in little either.” benefits of cardio go far same idea. Just finding a way took nearly three trunks. Talk about a late beyond melting bodyfat parking space, even tak- hours to traverse. At one “Actually seeing your muscles bloomer, huh? I would and strengthening the ing it up the wazoo at thir- point, both my son and I actually be turning heart and lungs. It also ty bucks for the day, took while you train them is nice.” had to make use of emp- forty years old a couple days after it, flaunt it – that’s what I say. Why builds your capillary density, so you us over an hour. This al- ty water bottles in the this contest, though I am told I look hide a ripped, muscular physique, can train harder and longer with lowed my wife ample time SUV to relieve ourselves. much younger in a dark nightclub, if especially since it’s not evident very weights. But even knowing that to remind me several dozen times there are so many ingredients in the Thank God my wife was driving you’ve got a pretty good buzz going often? This also garners far more at- doesn’t make it any more enjoyable how this headache was all my fault. pan I have to check twice to make – and we have tinted windows. The and forgot to put your contact lenses tention, which can be good and bad. for your typical meathead like me. Because I am dieting for a contest, sure I haven’t chopped up my Shih cars coming in the other direction in before going out. It’s great to know people appreciate If it weren’t for my iPod providing we couldn’t leave until I had popped Tzu and tossed her in there too. were dumb, horny teenagers just ar- your dedication and hard work, but a good soundtrack and the combina- a dozen Parrillo Muscle Aminos™ riving at the beach to walk around Contest dieting has its ups and after a while you grow weary of be- tion of the little plasma TV in front with a mug of coffee and headed off We had a nice relaxing time once being drunk and obnoxious and hol- downs, like anything else. The ab- ing asked for diet tips several times of me plus the drama on the gym to the gym for 45 minutes of cardio. we staked out our tiny piece of sand lering inappropriate exclamations to solute best part, obviously, is getting during every workout, as well as floor, I would literally be bored to Then I had to come home to cook amidst the legions of other beach- attractive female passersby. A cou- ripped and seeing all that wonderful filling in the details to the question, tears every time I had to climb up

1010 SeptemberSeptember 20092009 // PerformancePerformance PressPress 1-800-31-800-34444-3-3440044 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2009 11 JOHN PARRILLO’S PERFORMANCE PRESS on that frigging Stepmill or the el- And of course, getting lean by to- only dream of. It takes enormous liptical trainer. day’s standards, which means deep, discipline and sacrifice, plus untold clear separations in all the muscle hours of grueling weight training Last but certainly not least in this groups including the glutes and and cardio sessions, to strip away as circus of contest prep is the diet it- hams, demands that certain items much bodyfat as humanly possible self. On a contest diet, you have to not be consumed at all. The obvious to reveal the sculpted masterpiece of eat the right meals at the right times, no-no’s are things like fast food, can- rock-hard muscle and sinew below. all the time. It’s not like the off- If it were easy, everyone would season, where you never worry have this look all the time. It’s too much about food. “Eh, anything but easy though, and I’ll find something,” is what few gym rats will ever have I say then, and I usually do. what it takes to follow a con- But good luck finding a plain test diet all the way through. grilled chicken breast and a If you’ve never done it, I urge green salad in an amusement you to do it at least once. The park. All you have to choose actual contest is great, but it from in places like that are pales in comparison to the various deep-fried monstrosi- journey of self-discovery and ties laden with salt and grease, the reward of seeing the mus- for the privilege of eating you cles you work so hard for in will pay out the wazoo for. such spectacular detail. And Since such places often don’t really, you don’t even have to allow outside food, they are diet down for a contest. You off-limits. can do it for photos, or just to look great at the beach. Just Your best bet when dieting is to don’t go on the first sunny stay close to your own kitchen day of a rainy summer, or else and refrigerator. Any time you you too might find yourself venture away, you had better mired in horrendous traffic bring your own meals or risk and being forced to pee into either blowing your diet with “There’s really nothing like an empty water bottle. It’s bad the wrong food and re-gain- getting into awesome enough for us guys, but I shud- ing fat, or losing muscle mass condition.” der to think at the mess you because you went too long ladies would make! between meals. Thank God I have dy, and pastries, but a bodybuilder my wife to cook plenty of chicken, trying to get into his or her best con- turkey, and the occasional steak, or dition must also refrain from eating else my meals would be limited to any breads, dairy, or fruit. Walking what I can make in the frying pan through the produce section of the and the toaster oven – eggs and fish. supermarket when you’re dieting in Recently she threatened to let me do the summer totally sucks. All you Ron just that if I didn’t do a better job can see and smell are the big, ripe, Harris of limiting my portions of the big juicy grapes, peaches, pears, nectar- is the batches of meat she was cooking up. ines, and watermelon. author of You best believe I was on my knees apologizing and promising I would But in the end, it’s all worth it. The Real Bodybuilding, – eating nothing but eggs and fish final product is a ripped, muscular available at would have me down to looking like physique that most people, even www.ronharrismuscle.com a toothpick pretty fast. those who work out regularly, could

12 September 2009 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2009 13 JOHN PARRILLO’S PERFORMANCE PRESS EAT MORE TO LOSE FAT!

builds muscle to compliment their and how that relates to an acceler- Now compare this campfire build- reduced body fat. Bodybuilders ated metabolism. At Parrillo Per- ing and maintaining approach to even at a local level have discov- formance we talk of “building the the Parrillo multiple-meal eating Multiple Meals, ered the secret to achieving low metabolism” and this is analogous strategy… body fat is to eat multiple meals, to building a campfire. Imagine 5 to 8 times per day, using an ex- how you would go about creating • Start off eating breakfast tremely limited menu of approved a blazing campfire and how, once and use digestion to ignite Thermogenesis foods. Food meals are augmented you got it blazing, you would sus- initial thermic heat ® by powerful, legal, potent nutri- tain the fire all day long. • Use only “approved foods,” tional supplements. The expert use lean protein, fiber and starch of supplements rounds out and fills carbs & CapTri By Andre Newcomb in any nutritional gaps or crevic- • Once the metabolism is suc- es. Supplements can also be used cessfully accelerated, larger to create mini-meals. The closely meals are eaten EAT MORE TO LOSE FAT! held secret for getting lean used by • Every few hours another me- elite bodybuilders is now widely tabolism-accelerating meal is known. The world’s most success- consumed It’s not only what you eat, it’s when you eat it! ful dieters universally agree: eat • As long as meals are eaten more to build muscle and eat more regularly the metabolic rate egular people interested in go crazy and have pie and beer all the planet routinely achieve single to lose body fat! You should use remains elevated upgrading or improving their day long. Eating more to lose body digit (less than 10%) body fat per- this same strategy to further your • Eating certain foods at ap- physiques continually say fat is an extremely disciplined ap- centiles at competitions. And not own fitness goals. propriate times ensures com- Rthat they don’t understand proach towards nutrition. Some just the Olympia level men and pete food usage why a person should eat more food would say it is a rigid and inflexible women; go to any local bodybuild- The miracle of thermogenesis: • A blazing metabolism cre- in order to lose fat. “That makes no approach. Only certain “approved” ing competition held in the gym- When you consume certain foods ates a lot of body heat which sense whatsoever,” one lady told foods are eaten and they are to be nasium of the local high school and the human body produces body burns body fat. me recently. It seems the ladies are eaten at certain times. The timing you will find a dozen guys with heat. Generally speaking, diges- particularly appalled by the idea of of the multiple meals has to be con- less than 10% body fat percentiles. tion is more difficult for approved If meals are missed the blazing eating five or six times a day. I had sistent. The “dieter” (we hate that Thirty years ago only national bodybuilding foods. Not hard to metabolic fires sputters and burns one massively overweight gal tell term at Parrillo almost as much as and international level bodybuild- digest in the sense of indigestion, • Start building a fire using out and once the metabolic fire me just the other day, “This ‘eating we hate the term “fitness”) needs ers were able to achieve the magi- rather wholesome, beneficial foods kindling to ignite the initial subsides, once the meal rhythm is all the time’ strategy is crazy! Eat- to have an ironclad eating sched- cal sub 10% body fat level: once a are difficult to digest as compared blaze shattered, restarting the blaze be- ing all the time goes against every- ule and adhere to it religiously. The man is able to get into single dig- to easy-to-digest foods that cause • Use only “approved logs,” comes exceedingly difficult. Three thing I’ve ever been taught. I have Parrillo multiple-meal eating regi- its, six pack abs emerge, all four the creation of body fat. A bowl of dry hardwood, for fuel food types form the backbone of read every single best selling diet men is used by competitive body- heads of the quadriceps become ice cream is extremely easy to di- • Once the blaze is of a certain the classic “Parrillo Meal,” lean book written in the last ten years builders worldwide to achieve sin- separate and distinct, the deltoids gest while a piece of chicken breast size, larger logs are added protein, fibrous carbohydrate and and none of them suggest, as you gle-digit body fat percentiles while become clearly differentiated from is difficult; a piece of pecan pie is • Every few hours new dry starchy carbohydrate. These three suggest, that in order to lose body retaining their hard earned mounds the upper arms, the pectorals re- easy to digest while a half dozen logs are added to sustain the foods types actually work better fat you need to eat more food and of muscle. That this system works veal a deep split between upper steamed asparagus spears will fire when eaten together. Lean protein eat more often.” Now I am not a is beyond debate – the only vari- and lower when flexed and ab wall present a daunting digestive task. • As long as this procedure is provides the amino acid content mean man and I did not point out the able in this venerable and battle- serratus and intercostals appear. Foods that are easy to digest make repeated, the fire blazes needed for the construction of new obvious: despite having read all the tested approach is the ability of the We all have all of these muscu- for easy conversion into body fat; • Never let the fire go out, muscle tissue; starchy carbohy- best selling diet books written over user to adhere to its strict structure lar delineations; however, they foods difficult to digest cause the keep it blazing; logs are drates stimulate the production of the past decade, obviously none of and precise guidelines. only appear and become apparent body to create body heat and this is burned completely insulin, the most anabolic of all them had done my accusatory gal a when a low body fat percentile is called thermogenesis. I like to use • A blazing fire creates a lot of hormones. Fibrous carbohydrates damned bit of good. Eating more to The world’s most successful attained. The “bodybuilder look” the campfire analogy to describe heat keep insulin secretions “under con- lose body fat is not an invitation to dieters: Male bodybuilders across only occurs when the individual the miracle of thermic food heat trol” as fiber dampens excessive

1144 SeptemberSeptember 20092009 // PerformancePerformance PressPress 1-800-31-800-34444-3-3440044 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2009 15 JOHN PARRILLO’S PERFORMANCE PRESS EAT MORE TO LOSE FAT!

insulin. While some insulin is ideal duced energy is captured in ATP cally dense and rapidly absorbed Most competitive bodybuilders and tributing to fat loss. This is not those disciplined enough to enact for transporting amino acids into (the energy source used directly by and metabolized. The rapid oxida- athletes will eat 3-4 food meals some theoretical abstraction; this and adhere to the classical Parrillo muscle cells, too much insulin can the cellular machinery to perform tion of Medium-Chain Fatty Acids supplemented with 2-3 supplement exact approach, combining intense “metabolism-building” strategy. create body fat. The combination of work) while caloric excess – calo- in the liver creates an increase in meals: Parrillo Performance Prod- exercise with disciplined multiple If you have the burning desire to lean protein, fiber and starch carbs ries consumed in excess of energy the metabolic rate. In studies done ucts makes a mind-blowing assort- meal eating, has transformed the radically change your physique in a create the optimal muscle-building, requirements – will be stored as by Babba, Bracco and Hashim ment of easy to construct foods: physiques of literally thousands rapid fashion, start the ball rolling fat-burning metabolic food-fuel. body weight, i.e., converted into in 1982, Seaton et al in 1986 and Parrillo Pudding™, Parrillo Cake of competitive bodybuilders. Each by picking up the phone and get- Eating meals using these three food body fat. About 55% of energy con- Hill et al in 1989, metabolic in- and Cupcakes™, Parrillo Cook- and every month the Parrillo Per- ting your supplementation squared types exclusively creates thermal tained in food is liberated as heat creases in both rats and humans ies™, Parrillo Ice Kreem™, Parrillo formance Press is jam-packed away. 1-800-344-3404 or order on- body heat ideal for oxidizing body during the process of ATP forma- occurred as a direct result of MCT Pancakes and Muffins™…plus four with testimonials and stories on line at www.parrillo.com. fat. Simultaneously the Parrillo ingestion.” distinctly different sport nutrition meal provides amino acids and the bar formulations that create near- optimal amount of insulin needed How to eat more to lose body ly 100 flavor possibilities. to transport regenerative proteins “The combination of fat: The first order of business is Parrillo Performance into the muscles. Combine multiple lean protein, fiber & to establish a bodybuilder-style CapTri®, the final piece to the Products Introduces… Parrillo Meals with intense train- starch carbs create the multiple meal eating schedule us- nutritional puzzle: Once you have ing (cardio and weight training) optimal muscle-building, ing the classical “Parrillo Meal” your food meal strategy squared and the bodybuilder builds new as your dietary template. Always away and once you have assembled fat-burning metabolic muscle while simultaneously melt- include a serving of lean protein, the Parrillo Products needed to ing off excess body fat. Eat more to food-fuel.” a serving of fibrous carbohydrates construct the supplement meals, lose fat! and a serving of starchy carbs the final piece to the ‘eat more to CONTEST when eating food meals. You may lose fat’ puzzle is to use CapTri® on Throwing gasoline on the met- tion. The release of heat energy eat food meals all the time or you food meals. Let’s throw some gaso- abolic fire: In many ways CapTri® from the oxidation of food creates can do like most competitive body- line on that already blazing meta- is the most amazing supplement an increase in the metabolic rate builders and eat 3-4 food meals and bolic fire. Start off by drizzling a ® Cookie available anywhere, particularly and is always accompanied by an augment these with 2-3 supplement tablespoon of CapTri over each of when used by the athlete or body- increase in oxygen consumption… meals. A supplement meal consists your food meals. Many bodybuild- Mix! builder smart enough and savvy Particular foods are preferential- of a protein shake or a protein/car- ers will use CapTri® as cooking enough to already have implement- ly burned for energy while other bohydrate powder mix, along with oil; use it as you would olive oil ohn Parrillo announced the introduction of his latest nutri- ed a multiple-meal eating strategy. foods are preferentially stored as an engineered food, usually a sport or vegetable oil to make egg white tional supplement on July 1st, 2009. “Contest Cookie Mix™ For those individuals that are eat- body fat. Consuming MCTs {Cap- nutrition bar, or perhaps one of the omelets, fry fish or chicken strips, is a powder that is mixed with CapTri® to create delicious ® J ing 5 to 8 times a day, for those that Tri is an MCT oil} causes pro- terrific Parrillo supplement foods. or perhaps to make some fried po- cookies. Each 10 gram cookie contains 70 calories, 6 grams of have harnessed the thermic effect found postprandial (post meal) Here is the nutrient breakdown of a tatoes with onions. The idea is to protein, and 3 grams of carbohydrate, with no fat or sugar. Make of food and built a metabolic bon- thermogenesis. MCTs are calori- typical supplement meal… build up the amount of CapTri® you them by the batch and create 12 cookie batches in fire, using CapTri® is akin to throw- use over a protracted period: af- seven to nine minutes. Now the bodybuilder, the ing a gallon of gasoline on a raging ter a few months most bodybuild- dieter, the individual looking for a sweet treat fire: the already hot metabolic fire Mid-morning ers are using 1-2 tablespoons 4-5 that is ‘acceptable’ can eat delicious Butter is turned into an inferno. Calories Protein Carbohydrates times daily and adding anywhere Flavor Shortbread Cookies™ (literally to their Parrillo Sweet Milk from 500 to 1000 extra calories to heart’s content) and still stay true to all the ten- 230 14g 35g “After consuming a meal, food is di- Chocolate Energy Bar™ their daily caloric intake. Since it is ants of disciplined nutrition.” The new product gested and released into the blood- nearly impossible for CapTri® calo- Parrillo Optimized Whey has gotten rave reviews from those lucky few stream. The food is broken into mi- 160 33g 3g ries to end up as body fat and since Protein Shake™ that received the first canisters. cronutrient particles that are then the sustained use of MCT oil has transported to all the cells of the Parrillo Butter Flavor been shown to accelerate the hu- ™ 210 18g 9g “Amazing,” said Stacy O’Neal, former Ms. Maryland, “I thought Shortbread Cookies (three) ® body. In the cellular mitochondria, man metabolism, CapTri is perfect Parrillo Pudding™ was the most incredible ‘legal treat’ I had ever micronutrients react with oxygen to Totals 600 65g 47g fuel for fueling muscular growth eaten but these Parrillo Butter Flavor Shortbread Cookies™ are produce energy. Some of the pro- and recovery – while actually con- unbelievably good – they taste so good it’s hard to believe that they are completely acceptable even on the strictest diet.” Order a canister of Parrillo Contest Cookie Mix™ today. 1166 SeptemberSeptember 20092009 // PerformancePerformance PressPress 1-800-31-800-34444-3-3440044 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2009 17 JOHN PARRILLO’S PERFORMANCE PRESS Parrillo Update Tracie

et’s suppose you had to take a indicate that creatine supplementa- performance and size both in athletes Euker layoff from training, maybe be- tion helped preserve muscle mass, and in individuals with neuromuscular Lcause of an injury, accident, an strength, and endurance during im- diseases. Creatine is a key nutrient in illness, or some other reason. Muscle mobilization. muscle energy production, and it also and strength loss will occur during appears to increase muscle size. periods of physical inactivity and im- Another study yielded similar results mobilization. Is there any way you can in leg muscle size. European research- The way to use creatine is to start with prevent this? ers charted the progress of 20 male a loading phase, which usually is 20 and female students whose right legs grams a day for five to seven days. To Yes – by continuing to supplement were immobilized in casts for a period do this, take five grams (one teaspoon) with creatine monohydrate. Research of two weeks. Findings showed that four times a day, for five to seven days. is now showing that this supplement subjects who received daily creatine This is followed by the maintenance may have a favorable effect on muscle dosages during and after leg immobi- phase, which is five to ten grams a mass and strength independently of lization displayed more muscle power day. After only one month, you should exercise. see a noticeable increase in size and strength. I feel that Parrillo Creatine In a recent study, investigators looked CREATINE: Monohydrate™ is the highest purity into the effects of creatine supplemen- a key nutrient in creatine supplement available. And a tation on upper limb muscle mass and muscle energy word of caution: don’t be fooled into muscle performance after immobili- buying creatine phosphate supple- zation. The study involved seven men, production, & ments; this form of creatine phosphate ages 18 to 25, who had never supple- it also appears is not absorbed from the intestines. mented with creatine. They were as- to increase sessed for lean tissue mass, strength, muscle size. References and muscle endurance prior to begin- ning the study. After these measures Hespel, P., Op’t Eijnde, B., Van Leem- were taken, the men had their domi- and greater muscle size after three to putte, M., Ursø, B., et al. 2001. Oral nant or nondominant (random assign- 10 weeks of physical rehabilitation creatine supplementation facilitates the rehabilitation of disuse atrophy ment) upper limb immobilized in a than did subjects who took a placebo. and alters the expression of muscle plaster cast. They received a placebo Basically, the findings suggest that myogenic factors in humans. Journal during days 1-7 and creatine during creatine supplements taken before im- of Physiology 536:625-633. days 15-21. The cast was removed mobilization and then throughout the during days 8-14 and 22-29, so that the rehabilitation process quickens the Johnston, A.P., Burke, D.G., MacNeil, Here’s what researchers could reassess lean tissue body’s return to normal appearance L.G., and Candow, DG. 2009. Effect of “I’m writing with more news!! Last weekend 6/27/09 I won “double mass, strength, and endurance. Dur- and function. creatine supplementation during cast- Tracie’s been ing immobilization, compared with induced immobilization on the preser- up to since we pro-cards” at the INBF Hercules held in NYC. I took first overall in the placebo, creatine supplementa- Creatine has been the subject of more vation of muscle mass, strength, and both Open and Masters Figure categories as well as a not too shabby tion better maintained muscle mass, than 400 research studies in the past endurance. Journal of Strength and featured her third place in Ms. Fit (a hybrid between figure and female Body strength, and endurance. The results 10 years, focusing primarily on muscle Conditioning Research 23: 116-120. in February: building). As you know my figure coach Lauren Epidy and I are huge Parrillo fans. Your nutritional system and top rate supplements are as much a part of my winning as anything else.” 1818 SeptemberSeptember 20092009 // PerformancePerformance PressPress 1-800-31-800-34444-3-3440044 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2009 19 Breaking News Question Fitness & Nutrition of the month: Losing Weight May Lower Cholesterol, Question: Why aren’t fruit or dairy products in Boost Immunity ? tips tidbits Parrillo’s nutrition diet plan? Aren’t they part of a Scientists funded by the Agricultural Research Service balanced diet? & of the month found that volunteers with high cholesterol and/or tri- glycerides--who followed both a low-fat and low-cal- Answer: Fruit contains a simple sugar known as orie diet--not only lost weight, but also significantly fructose, which is easily converted to fat in the liver. enhanced their immune response. The volunteers con- Although fresh fruit and low RECIPE Food sumed different diets during four distinct test phases spotlight fat dairy products are healthy, of the month: lasting more than one month each. The first three phas- nutritious foods, they contain es were designed to maintain body weight, and the last a lot of natural sugars which Corn Chips Egg Whites phase was not. The researchers tested the volunteers’ immune functions through blood tests and skin-patch are easily converted into body 1/2 cup boiling water fat. So if you’re striving for ul- 2 tbsp. CapTri® • Great source of protein, yet very low in fat tests geared to measure immune response at the end of timate leanness and a high energy level, avoid the 125 g. corn meal • One U.S. large egg’s white weighs about 38 grams each phase. consumption of sugary foods, including fruit and Chili powder to taste (no more than 1/4 tsp. Nutritional Information for 100 grams: Cholesterol levels were significantly reduced during all dairy products. recommended unless you really like them hot!) Calories 51 Phosphorus 15mg phases, compared to the baseline-diet phase. But dur- Popcorn salt Protein 10.9g Iron .1mg ing skin-patch tests after the last phase, the volunteers It’s true that fruit is high in vitamins, minerals, and showed significantly better immune responses than af- Preheat oven to 350 degrees. Pour water over CapTri®, Fat Trace Sodium 146mg fiber – but so are natural, complex carbohydrates. Total Carbs .8g Potassium 139mg ter any of the other three phases of the study. Blood corn meal and chili powder. Mix well with fork until If you want to get leaner and more muscular – Fiber 0g Vitamin A 0 tests also indicated enhanced cellular immune response. dough balls itself together. Shape into small 3/4 to and build your recuperative powers by re-stock- Calcium 9mg The study’s authors concluded that high-cholesterol in- ing glycogen more efficiently – avoid fruit. Choose I inch balls and place far enough apart on nonstick dividuals who follow recommended low-fat diets are cookie sheet so that they do not touch when pressed Use egg whites in these great recipe ideas starchy and fibrous carbohydrates instead. from the Parrillo CapTri® Cookbook: unlikely to erode their immune systems, and they may flat. Press balls as flat and thin as you can, shaping well improve their immune response if they lose weight • Tuna Quiche with them however you want (triangles, oval, rectangles, • Golden Oats Pilaf at the same time. The researchers now are planning Brown Rice Crust  etc.). Sprinkle lightly with pinches of popcorn salt • Sweet Potato Souffle more studies to gauge the effects of caloric restriction • Crepes ® and bake about 30 minutes until edges just start to • CapTri Mayonnaise on health status and immune response in larger groups Quick Tip brown. Chips should be thin and crisp, but firm so • Country Mexican • Oat Tortillas of volunteers. Omelette of the month: that they can be used to scoop Mexican Bean Dip or • Mock Pumpkin Pudding - Rosalie Marion Bliss, September 2003, ARS, USDA • Buffaloaf any other dip you may want to try. • Whipped Cream Keep multiples of kitchen tools you use often for cook- • Turkey Loaf • Barley Cakes Variations: Add 1 tsp. jalapeno juice or other spices ing, things like measuring cups & spoons, bowls, spat- to give your chips some zip. ulas, large spoons, etc., in your kitchen cabinets. This Interesting way, you’ll always have what you need, ready to use, Article Fact: even if you haven’t had a chance to do the dishes. nutrition Tip Creatine may have a favorable effect on muscle Training Tip of the month: mass and strength independently of exercise. To of the month: A successful approach to losing body read more about this topic, turn to Cliff Sheats’ ar- Supplement fat involves alternating one month on a ticle found on page 18. Which is more effective for losing fat, of the month: weight gain cycle and one month on a fat loss cycle. weight training or aerobics? The first month you would gain a pound each week Contest Cookie Mix™ Both aerobics and weight training can be very (4 lbs.) and 75% of it is muscle. In the second month • Now you can enjoy cookies fresh from your effective at promoting fat loss. Aerobics burns you lose a pound a week (4 lbs. total) and 75% of that Dominique’s oven, even if you’re preparing for a contest! fat during the session and the harder the aerobic loss in fat. At the end of the two-month cycle you Time Cruncher • So easy to make; takes only 7 to 9 minutes to workout, the more fat you burn during your will have gained 2 lbs. of muscle and lost 2 lbs. of fat. bake in the oven! aerobic session. Weight lifting, on the other Extend that to a year and you’re looking at 12 lbs of Have a food processor on hand in • Available in Plain Shortbread & Butter Flavor muscle gained and 12 lbs. of fat lost. You’re constantly hand, burns less fat during the workout, but the kitchen! Keep it ready to go on your coun- Shortbread making progress and your metabolism never gets the your metabolism will stay elevated as your body ter top, so it’s convenient to use. You can slice, Packed with 6g of protein per cookie, and con- chance to slow down. These goals are quite realistic recovers from an intense workout, which burns dice, shred, or chop your vegetables with a food tains only 1.7g Net Carbs and 0g sugars. All you and very easily attainable for anyone, particularly fat between workouts. It’s best to include both processor, which will save you so much prep time need to have on hand is CapTri® MCT Oil (or veg- easy for bodybuilders who are giving 100% effort hard aerobics and intense weight training if you when cooking your meals! etable oil) to make these delicious cookies! want to be both lean and muscular. to their training and nutrition program. 20 September 2009 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2009 21 20 21 JOHN PARRILLO’S PERFORMANCE PRESS CALORIES: WATCH THEM GO UP!

into account gender differences and This is an incredibly useful number think you need per day and just ad- takes into consideration body fat to know. Calories occupy a central just your calories until your desired percentage, though crudely in my position in our nutrition program. If goals (either gaining a pound per opinion. Harris-Benedict is routine- you don’t know how many calories week or losing a pound per week) ly used to estimate energy needs of you consume, you won’t know what are met. To gain quality bodyweight hospital patients. There is another to do. If you don’t know how many increase your caloric intake by 300- hi-tech technique that can actually calories you’re eating, you’re work- 500 calories a day above your base- measure a person’s rate of energy ing in the dark, guessing, hoping line requirement. This should add to expenditure: calorimetry. This is a to gain or lose, but having no sci- a weight gain of one pound per week; ost people hate counting Calories matter. There are three teach you how to modify and adjust fairly accurate method for determin- entific basis to control the outcome. if not, adjust your calories accord- calories because it gen- general principles behind the Parril- the basic elements of the Parrillo ing a person’s resting energy expen- ingly. This will provide the extra Merally equates with food lo Program: consistency, dedication Performance Program to suit your diture. However, it fails to take into Calorie counting takes considerable nutrients and energy that your body deprivation to lose weight. If you and hard work. That is what we ask individual goals and body type. account differences in activity level effort, especially at the beginning. needs to build new muscle tissue. follow the Parrillo Nutrition Pro- you to supply. We provide the rest. and caloric expenditure during exer- After a few weeks it will become If you eat according to the Parrillo gram, do you have to bother count- We provide the program, the formula Exactly how many calories you cise and therefore calorimetry is not second nature and you will find that Nutrition Program and train hard ing calories if you get enough and the road map for your success. If should ingest depends upon your especially useful for our purposes. and do aerobics, little of the weight quality protein and carbohydrates you follow our program you will see basal (baseline) metabolic rate and you gain will be fat. Your body and keep your fat intake low? fantastic results. How can I say that the amount of calories you expend The best approach for you is a home- can only build muscle so fast and with such unflinching confidence? in daily activities. Muscular people spun method that depends on some if you increase calories too quick- The answer is unequivocal and ab- have a high metabolic rate in terms trial and error. To determine your ly the excess will be stored as fat. solute: yes, you need to count calo- Caloric miscalculation of their rate of energy expenditure. rate of total daily energy expendi- ries. But unlike conventional diets, I is probably the single most Why? Muscle is an active tissue that ture, you will need a food scale and Caloric consumption is extremely want you to gradually increase your common nutritional mistake requires a lot of energy (calories) to a nutrition composition guide, both important and a key determinant in calories from quality foods. This fuel and sustain its activity. Active of which are included in the Parrillo weight gain or weight loss. To ignore builds your metabolism, and as long that people make. people require a lot more calories Performance Nutrition Program™. the calorie factor is to throw away as you’re training hard, increasing than their inactive contemporaries Here’s how it works: Stay on your one of your most important control calories decreases your body fat. do. I bet you didn’t need a detec- usual diet and continue your usual elements. Conversely, by using this tive to figure that one out! Serious activity level and exercise pattern for information intelligently you can Caloric miscalculation is probably athletes need a lot more calories one week. Count every calorie you control with great exactitude the the single most common nutrition- than the average couch potato. A eat everyday for a full week while whole process of muscle gain and al mistake that people make. I talk shortcoming of many current ca- maintaining your normal lifestyle. you have memorized the nutritional fat loss. This is the same methodol- every day with aspiring bodybuild- loric calculation methods is that Check your bodyweight first thing composition of your favorite foods. ogy used by top professional body- ers who train hard and correctly yet they fail to distinguish between in the morning. If you gain weight Soon you will be able to prepare builders to dial in their physiques. struggle to put on a few pounds of the caloric requirements of men from one day to the next, you are in precisely constructed meals with muscle. After a few questions re- Our program is not based on guess- and women, who differ drastically a caloric surplus. If you lose weight carefully controlled nutrient com- For additional reading and more de- garding their diet habits, typically I work or random chance or happy, due to differences in lean body you are in a calorie deficit. Liquid position. You will find building tailed information on the specifics of discover that they are underfed. Food wishful thinking, but rather on re- mass. A 250-pound bodybuilder intake needs to remain stable during muscle and stripping fat works far diet construction refer to the Parril- has an anabolic effect and under- fined scientific principles and care- will have a greater caloric require- our experimental period as fluid ex- better when you use natural, whole, lo Performance Nutrition Program™ fed bodybuilders often make great ful control. Our approach is a rigor- ment than a 250-pound obese indi- cess or deprivation can radically in- unrefined foods. These foods are and purchase the Parrillo BodyStat gains when they wise up and eat a ous, structured, controlled approach vidual, even though they weigh the fluence bodyweight from one day to healthier and easier to control. Kit™. The book describes in detail little more. Weight training is the and has been proven to work, over same. A pound of muscle burns a lot the next. Women should not try our which foods to eat, which foods to stimulus that causes muscle growth and over again. You might wonder more calories than a pound of fat. seven-day experiment when men- Once you have determined your avoid, how to construct a diet, how and the raw material to build new how one program could work suc- struating. If your weight remains baseline caloric requirement, it be- to structure a meal and how to adjust tissue comes from food. If you’re cessfully for everyone. Yes, there A more precise and sophisticated constant the number of calories you comes much easier to control what things to keep your body composi- eating barely enough to sustain are huge differences between peo- method is known as the Harris- are consuming equals the number of happens to your physique. The fast tion moving in the right direction. your present bodyweight and activ- ple’s physiques and varying degrees Benedict equation, the exact details calories you are burning. This allows track way to determine your calories The BodyStat Kit is the report card ity level you’ll have very little left of fitness, and common sense would of which are not necessary to dis- you to determine baseline energy needed to gain or lose at your desired tool, able to tell you your percent- over to build new tissue. And that indicate that everyone needs a dif- cuss because I’m about to teach you requirements – calories needed to rate is to pick a number (an educated age of fat-to-muscle. Good luck and is the great dilemma of leaning out. ferent game plan. This is true. We a better way. The HB equation takes maintain your current body weight. guess) as to how many calories you don’t forget to count those calories!

2222 SeptemberSeptember 20092009 // PerformancePerformance PressPress 1-800-31-800-34444-3-3440044 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2009 23 JOHN PARRILLO’S PERFORMANCE PRESS IRON VIC SPEAKS by IRON VIC STEELE

means an increased ability to pro- Butter-flavored Shortbread Cookies Dave Draper trained with Schwar- cess food/fuel. A mito-laden muscle taste better than those fancy Eng- zenegger for ten years and com- is better able to oxidize body fat. A lish shortbread cookies that come in mented that despite training shoul- muscle with very few mitochondria that fancy blue tin box. The Parrillo ders with Arnold on hundreds of has far less growth potential than a cookies come hot out of the oven and occasions he never once saw him do muscle loaded with mitochondria. stopping at a reasonable amount of the so-called “Arnold Press.” So for- John even devised a specific training oh, say a half dozen, is impossible get that stupid exercise. How about protocol designed to build mitochon- – at least for a pig like me. On the trying the “ten sets of ten” shoulder drial density… other hand, since each one ounce specialization routine: pick a single press exercise and one day a week perform 10 sets of 10 reps. Later in The Parrillo 100-repetition Five-phase Extended Set the week pick a single lateral raise ex- ercise and perform 10 sets of 10 reps. Bench press 20 reps immediately move to the next exercise… This singular focus on a single lift Push-ups 20 reps fall to the floor after benching – then… will invariably break a trainee out of the stagnation they find themselves Dumbbell flye 20 reps immediately move to the next exercise… mired in. Using 10x10 you are able Incline press 20 reps immediately move to the next exercise… to really ‘get inside’ a movement. In- stead of doing a bunch of different Cable crossovers 20 reps rest, then repeat this cycle 2-3 more times delt exercises in a session – do one. Four weeks of twice a week 10x10 shoulder specialization will turn Vic Steele, cookie contains 70 calories and has those golf ball delts into cannonball Aerobic Alternatives…Cookie Pig…Shoulder Stagnation I hear Parrillo has put out some sort six grams of protein (with three delts. of new cookie product – if it’s half as grams of carbs and no sugar) the th …Fear & Loathing on the 4 of July good as the Parrillo Pudding or that three batches of twelve that I ate Vic, Parrillo chocolate cake mix I’ll be a by myself provided me with 2,520 Sorry I couldn’t make it to your an- happy dude. I mix up the chocolate calories, 216 grams of protein, 100 nual 4th of July Farm Bash - Any cake mixture using CapTri®, bake it grams of carbs and zero sugar. To weirdness this year? Did Jesse Ga- Vic, activity is super intense and super ly different – but results obtained are in my trusty toaster oven and smear make these little power-packed ron show up and create problems It seems like the Mixed Martial Art- difficult – would it work for us mor- identical. The reason the MMA guys some homemade peanut butter over cookies even more potent, Parrillo – again. I don’t know if I should feel ists have devised a new way of do- tals seeking to strip off body fat? are purposefully performing gut- the cake. This combination is so figured out a way to make them us- sorry for him or envy him. ing aerobic exercise. I was wonder- busting push-till-you-puke aerobics tasty it’s addictive. It also makes ing CapTri®. Not only do you get the ing if you think it has applicability Tom, Forth Worth is to condition their bodies to the de- the perfect pre-workout power food. protein and the calories, you also get Rocco, Queens for bodybuilders and regular fitness mands of pushing, tugging, punch- I eat it right before a kick-ass lift- the thermogenic boost that accom- types. I watch shows like “The Ul- Hell yes! The cage fighters are per- ing, kicking and throwing opponents ing session. I feel far more powerful panies CapTri® consumption. Pass Rocco we missed you and Donatella timate Fighter” that spotlight a lot forming aerobic exercise with a pur- around the octagon for three, five than if I skip eating my peanut but- the cookies! Burp! – actually what we really missed of the training that the UFC Cage poseful element of muscular exer- minute rounds. Riding an exercise ter Parrillo cake – so what’s the deal were those homemade meatballs you fighters are doing. I see that those tion. Riding a stationary bike at an bike at a steady pace will not pro- with the new Parrillo cookies? Are Steele Head, are so famous for. I could have used guys are doing a lot of extended, even pace is one way of doing cardio: vide the type of cardio conditioning they currently available? I need a new heavy day shoulder you this year as the annual Jesse dra- intense cardio activity: pounding carrying a 100 pound heavy bag on needed for cage fighting. John Par- routine: I am bored to tears with ma was actually worse this year than on giant rubber tires with a heavy your back up a steep hill is another rillo determined from his own exten- Contest Cookie Mix™ is the latest dumbbell presses and lateral raises. it was last year. Jesse Garon ______sledgehammer for minutes at a time; version of aerobic exercise. Cardio sive research that when cardio was Parrillo Product and is now avail- How about the Arnold Press? I hear __ is a hall-of-fame powerlifter that grabbing a 35-pound plate and mixed with exertion is a whole dif- combined with muscular effort over able. A single canister makes 6 that’s how the Governor built his doesn’t drink booze except one day twisting it all around their body for ferent aerobic animal. Actually John a prolonged period additional mito- twelve cookie batches (a total of 72 delts. I train shoulders heavy once of the year: July 4th. (My power pal extended periods; pushing a wheel- Parrillo has been advocating cardio chondria are built within the work- cookies). I ran through my first can- weekly and light once a week and has a last name that I am leaving out barrow loaded with barbell plates activity done intensely (read with ing muscle. This happens over time. ister inside of a week. I made a pig typically perform 3-4 exercises us- for reasons that will become appar- up steep inclines; dragging weighted muscular effort) for decades. John’s Additional cellular blast furnaces of myself (what’s new) and ate thirty ing 3-4 sets. Help! I hate what I’m ent.) Jesse Garon had a twin brother sleds; carrying training partners for goals and rationale and the MMA (mitochondria) mean more growth six cookies, three batches, in a sin- doing! named Elvis Aaron ______. long distances…this type of aerobic guys’ goals and rationales are entire- potential within a muscle. It also gle sitting. I made myself sick. The Bored Rory, Dublin Jesse’s brother Elvis died in a freak

2244 SeptemberSeptember 20092009 // PerformancePerformance PressPress 1-800-31-800-34444-3-3440044 www.parrillo.comwww.parrillo.com www.parrillo.comwww.parrillo.com 1-800-31-800-34444-3-3440044 PerformancePerformance PressPress // SeptemberSeptember 20092009 2255 JOHN PARRILLO’S PERFORMANCE PRESS accident on July 4th 1979. Jesse’s recognized her squashed bantam highway, running over street signs, mom was the world’s biggest Elvis rooster. giving families the finger and bab- Presley fan and as such she knew a bling about communing with his little known trivia fact: Elvis Presley Jesse was already totally inebri- dead brother. Captain Morgan’s had a twin brother that died at birth. ated and nonplussed as he waved spiced rum is a vicious, childish con- Elvis Presley’s mom Gladys and the crushed road-kill around by its coction; a devil’s brew designed to father Vernon named the two twin feet. “The chicken went crazy and enable pubescent teenagers to swill boys Elvis Aaron and Jesse Garon. attacked the wheels of my SUV as down alcohol drenched with sugar Jesse Garon Presley died at birth. I was parking; it probably has bird so that it tastes like soda. This putrid flu or rabies; wash off the blood and booze enables non-drinkers to drink Anyway, on July 4th 1979 my friend pluck the feathers so we can eat it. and to drink too much too fast. In Jesse Garon’s brother, Elvis Aaron, That way this dumb-ass chicken will excessive amounts it has hallucina- was electrocuted and killed. Elvis not have died in vain!” tory effects. was a roadie for the Allman Broth- ers Blues band. He had been with the To make a long story short after band since their humble beginnings three hours of steady drinking Jesse in Florida. One night Elvis Aaron slipped away, found the keys to my and Red Dog (the Allman Brother’s monster John Deere tractor and de- head Roadie) were setting up the cided to drive into town to buy more interconnected electrical wiring to liquor: he was naked, save for a pair Dwayne Allman’s massive stack of work boots. He made it to the out- of Marshall Speaker cabinets when skirts of town before we figured out Elvis inadvertently spilled his ever- what had happened and formed a present rum and coke on the connec- posse; he abandoned the tractor af- tion box. Elvis Aaron was fried to a ter crashing it into a parked pickup charred cinder inside five seconds truck and a foot chase ensued. A and died a horrific death. Each year R.I.P. Lady Day half dozen of my buddies and I – in- on 4th of July my buddy Jesse Garon cluding the town sheriff (one of my drinks himself into a rum stupor in “He’s been drinking – a lot!” Jesse’s training partners) began chasing the memory of his deceased twin brother. date yelled; she was white as a ghost boot-wearing naked man through the He claims that if he imbibes enough and shaking; she was a nice look- small town. He was spry and nimble rum he ‘crosses over’ and is able to ing country club type woman in and leapt over fences, crashed though communicate with his dead twin. her mid-forties and hysterical. Who backyard family outings; knocked When he said he was going to come could blame her? Jesse is very hand- over grills and stomped across pic- down to the farm for our annual 4th some and looks like a powerlifting nic tables laid out with festive food of July party, alarm bells went off Robert Redford. Other than his an- until we finally cornered him in a in my head. Things started off bad nual 4th of July freak-out, Jesse is so- neighbor’s back yard. Sherriff Tom (and got worse) when Jesse pulled ber as a judge: on Independence Day had to use his tazer gun to subdue up in his gigantic Lincoln Navigator, he morphs from kind and consider- Jesse…it was pathetic; we dog piled screeched to a halt and ran over one ate into mean and crazed. I noticed him as he kept screaming at the top of my wife’s pet chickens. he was carrying two half gallons of of his lungs, “DON’T TAZE ME Captain Morgan’s Spiced Rum and BRO!” We helped Sheriff Tom hog- “Here!” He yelled, “Throw this one was already half empty. Jesse’s tie the massive drunkard and escort dead motherf*%* on the grill!” He date was a new girlfriend named him to the local jailhouse. He slept screamed this at the top of his lungs Rhonda; she was a staid, conserva- off his toxic inebriation and the next as he came around the farmhouse to tive high school principal and totally day he was pathetic and apologetic. the patio deck where the festivities unprepared to deal with this tempo- We could have used your muscle for were being held. rarily insane powerlifter. She re- the subduing, Rocco, but in a way I lated that he’d been drinking booze was glad you missed the disgusting “Lady Day!” My wife cried as she while driving, weaving down the spectacle.

2266 SeptemberSeptember 20092009 // PerformancePerformance PressPress 1-800-31-800-34444-3-3440044 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / September 2009 27 PRSRT STD U.S. Postage Paid Cincinnati, OH Permit No. 855