Luke

Mixed Martial Arts’ Fastest Rising Star he old saying goes “cream one of the finest young fighters in hook up with a boxing coach and on always rises to the top” and the world. In the mixed martial arts a whim began studying pugilism. Be- Tnowhere is that adage truer world, athletes emerge from differing ing big, lean, fast, strong, agile and than in the wide world of competitive backgrounds; they might start out as possessing tremendous endurance, sports. It is quite common for top ath- boxers, wrestlers, karate fighters, or he picked up the ancient art of fisti- letes in one sport to rise quickly to the from one of the more esoteric martial cuffs with an ease that astounded his top when they take up another sport arts, such as Brazilian jujitsu. While boxing coach. At the boxing gym he that utilizes a similar skill set. The it is natural for the crème of the mar- ran into some serious wrestlers, guys attributes that make an athlete good tial arts to naturally gravitate to the that had won scholarships at any sport are superior size, speed, “final frontier” of fighting, full con- to Division I schools, one wrestled strength, agility and toughness. When tact cage fighting, it is unheard of for for Duke University, the other wres- an athlete possessing these attributes a man with no martial background to tled for perennial powerhouse Ohio takes up another sport, it is a predica- end up in the UFC. In existence since State. Luke began wrestling with the ble phenomenon that they quickly ex- 1992, the UFC has seen its popular- duo and within a few months was cel in their newest and latest athletic ity skyrocket over the past five years. holding his own with these advanced endeavor. Luke Zachrich is a gifted In 2007 the five top ranked pay-for- grapplers. Another chance meeting athlete that rose to the top in football view events among all cable shows with jujitsu instructor Dave Morris before spinning off in a completely were various UFC fights. introduced Luke to submission fight- different athletic direction: mixed ing and helped round out yet another martial arts. In less than three years, Luke Zachrich has been an elite ath- aspect of Luke’s burgeoning martial with zero wrestling, boxing or mar- lete all his life. Raised in the immor- art repertoire. In January of 2006, tial arts experience of any kind, this tal tradition of Ohio football, Luke chance and circumstance again athletic protégé rose to the top of the became a two-time all state high came Luke’s way; a last minute inju- MMA game. In 2008 Luke was se- school football star as a linebacker. ry to another fighter resulted in Luke lected to appear on one of the highest After high school he was offered being offered a chance to fight in a rated reality TV shows, The Ultimate a slew of scholarships to Division I full contact mixed martial arts bout. Fighter. Luke beat out 5,000 appli- schools. He ended up at Kent State Luke leapt at this unexpected op- cants to secure one of sixteen spots. before transferring to Bowling Green portunity and unexpectedly knocked The show revolves around the trials University. A series of injuries pre- his opponent out in thirty seconds. and tribulations of young fighters liv- maturely ended his college football A new phase of his athletic odyssey ing together in career. He then took up lacrosse and had begun. Initially Luke relied on House. Against all odds, relying on became a star player, starting in every his athletic gifts to carry the day. “I his tremendous athletic abilities, game. Despite never having picked up took my first professional fight in Luke, like cream in a bottle of whole a lacrosse stick in his life, his athletic January of 2006. My skills were very milk, rose to the top and rose quickly. ability allowed him to excel instantly. limited; I had a little bit of wrestling, In two and a half years he went from In 2005 at the age of 23, through luck a little bit of boxing, a little bit of ju- zero experience to being certified as and circumstance, Luke happened to jitsu and no full contact experience.

 July 2008 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / July 2008  Photo by Kevin Lynch legend. Ironically, the man that even- Luke was making up for lost time. Alberta, Canada, he submitted his op- mixed martial artists in the world.” tually took Dan’s UFC championship “I fought a lot of fights in a very ponent using a rear naked choke. Five title was a Parrillo-powered UFC short period. I fought my first fight fights, five wins and all in six months Almost immediately after moving to Hall of Fame fighter, Mark Coleman. in January of 2006 and my next fight time. Luke felt it was time to move Luke was presented with Dan introduced Luke to many fight- took place on March 11th of 2006. out of Dan Severn’s barracks in order an opportunity to fight a top MMA ing fine points and Luke effortlessly I knocked out my second opponent to further broaden his fighting skills. fighter named Carl Molenko. Carl absorbed the amalgamation of styles in the second round. A month later He ended up at Jorge Gurgel’s gym was a genuine bad ass: he had fought Dan presented to him. “I would trav- on April 15th I fought my first paid in Cincinnati, Ohio. World champion four times in Japan in the Pride Fight- el to Dan’s gym to train three days professional fight and TKO’d (tech- trained at Jorge’s gym, ing Tournament and had gone the a week. I did this for six months. I nical knock out) my opponent in the along with an impressive crew of ris- distance with MMA immortal Wan- learned ‘catch wrestling’ under Dan; first round.” Luke got his first taste ing MMA stars. “When I visited the derlei Silva. Carl was the champion he is such a great instructor that I was of the big time when a month later, facility I immediately felt at home. I and the fight with Luke would be able to instantly apply his techniques. on May 6th of 2006, he was invited was in awe of Jorge and the fighters for the middleweight championship Dan helped me bring my MMA to Youngstown, Ohio to participate that trained in his gym. This was an of a smaller organization. One week game together.” Luke was now total- in jujitsu legend Royce Gracie’s Fight environment in which I knew I could prior to the fight Carl suffered a se- ly committed to the MMA process. Fest. “The Gracie Fight Fest was the take my skills to the next level. Four rious training injury, one that would When one of Dan Severn’s coaches most nerve wracking thing I had ever days after meeting Jorge for the first require shoulder surgery. A last min- mentioned to Luke that he was go- done in my life. 8,000 people were in time, I relocated to Cincinnati and ute replacement was selected: second ing to travel to Las Vegas to learn the attendance and I was completely un- began training with some of the best ranked contender Danny Ruiz. The subtleties of Muay Thai boxing under der-confident. Sitting backstage be- the world famous Master Toddy, Luke fore the fight, getting ready, I began asked if he could “tag along.” Asked having serious reservations; I was how it turned out, Luke was effusive. racked with doubt about myself and “It was an amazing experience. Paul my abilities. I was psyching myself Bowers and I actually lived in Mas- out. After all, I had been training to ter Toddy’s gym and completely im- be a fighter for less than a year. All of mersed ourselves in the Muay Thai a sudden I had fought four fights in approach to hand strikes and kicks. I less than six months. It was all hap- would say that particular period was pening so fast and now I was about one of the most incredible experienc- to go out in front of 8,000 people. I es of my life. I loved it; it was tough, was afraid I would be exposed as a physically demanding and complete- rookie way out of his depth. I was ly hardcore. Every morning for two used to fighting in small shows and hours we would have a private ses- now I was fighting in the big time. At sion with Master Toddy and every af- Fight Fest they had a rock band play- Photo by Kevin Lynch ternoon we would train at least twice ing to get the crowd fired up, they had more. It was intense and rough and pyrotechnics; they had smoke bombs, “I loved it; it was tough, physically demanding and completely hardcore.” rounded out yet another aspect of my they had a laser light show and a fight fight game. I learned how to use hand announcer. I’m thinking, ‘what in the I had a little bit of everything but not and he also knew talent when he strikes, I learned how to kick and hell am I doing here? I am not ready a whole lot of any one thing. Look- saw it. He and young Luke hit it off how to apply the Muay Thai clinch, for this.’ A few months before I had ing back on my first fight, I was lucky immediately. all under Master Toddy’s expert di- zero aspirations to be a fighter and that I didn’t fight a real MMA fighter, rection.” Upon returning from Ve- all of a sudden I am fighting in front “When I visited the facility I someone that knew what they were Dan Severn had been an internation- gas Luke took up fulltime residence of a massive crowd.” Luke overcame immediately felt at home. I was doing.” Yet another fortuitous turn of al level wrestler who morphed into in Dan Severn’s gym. It was more his stage fright long enough to over- events occurred when Dave Morris a mixed martial artist and ended up MMA immersion. “For the next six whelm his opponent, knocking the in awe of Jorge and the fighters took Luke to visit UFC Hall of Fame winning the Ultimate Fighting Cham- months I lived barracks-style at Dan hapless fellow unconscious in 31 sec- that trained in his gym.” immortal Dan Severn at Dan’s train- pionship title three times. Dan’s epic Severn’s gym. Dan has dorm rooms onds. After the Gracie fight, Luke was ing facility in Coldwater, . battles against Royce Gracie and Ken set up in both sides of his gym and I invited to appear in a televised King Dan Severn knew the MMA ropes Shamrock were the stuff of MMA lived there until November of 2006.” of the Cage event. In this fight, held in Photo by Kevin Lynch

 July 2008 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / July 2008  ww

I had leaned from my loss. I had Luke down and eventually the ref- made the arm bar a part of my fight- eree stepped in to stop the fight. Luke ing techniques.” Luke was then asked had the second loss of his short ca- to move to Wyoming in October to reer. UFC President was help Rich Franklin prepare for a ti- impressed with both fighters. “These tle defense against Anderson Silva. men put on a terrific fight; these guys “That was a great honor. I fought in went to war!” UFC coach and world an XFO fight the night before Rich’s champion Rampage Jackson was fight. I beat my man in 35 seconds.” even more impressed. “That was the Luke took one more fight in 2007. He best fight I have seen in a long, long fought on December 1st for the XFO time.” One thing is for sure: Mr. Luke 185-pound middleweight title. “I Zachrich is at the beginning of what knocked out William Hill in 4 min- promises to be a very long and very utes and 56 seconds with a left hook.” successful MMA career. “I am con- Luke had won his first championship. tinually working to improve every Still, he hungered to compete in the aspect of my fight game. The name Big Show, the UFC. of the game is steady improvement.” At some point in the not-too-distant Luke took off from fighting over the future Luke Zachrich will be fighting summer of 2007 to let his body heal. in the UFC. Given the quickness with He decided to audition for The Ul- which he absorbs and learns, given Luke in Wyoming with Rich Franklin, Dustin Hazelett, Waylon Lowe and Jorge Gurgel. timate Fighter TV reality show. No his amazing genetic gifts, given his less than 5,000 aspiring MMA fight- savage work ethic, given his thought- “We were there for Rich’s training camp for the second fight with Silva. Wyoming ers sent in video auditions seeking to ful approach, Luke will continue to was choosen because the base altitude of where we stayed was over 7,000 feet secure one of sixteen spots. The show improve – and that does not bode and we went up the mountain daily to train at 10,000ft above sea level.” producers flew approximately 100 well for future opponents. athletes to Las Vegas for testing. The I need to heal and recover quickly, potato 5 oz, 3 cups spinach, 2 tbsp 100 applicants were whittled down Luke Zachrich: session to session, and this is where CapTri® to 32 athletes and these men were Parrillo-Powered Parrillo Products come into play in a •Meal 3: Turkey breast 6 oz, sweet then paired off in sixteen fights. The Mixed Martial Artist major way. I met John Parrillo many potato 5 oz winners would become the sixteen years ago and he set me straight on •Meal 4: Post Workout Parrillo Hi- finalists that would make it “into the Like UFC Hall of Fame fighter Mark my performance nutrition. I use his Protein™, 1 banana, 2 tbsp organic House.” Luke fought two days after ‘The Hammer’ Coleman, Luke Zach- products every single day. John Par- natural peanut butter Photo by Kevin Lynch arriving in Las Vegas. “I took my op- rich uses Parrillo Performance prod- rillo’s nutritional products are the ab- •Meal 5: Turkey breast 6 oz, 2 tbsp ponent down and submitted him us- ucts on a daily basis. “Parrillo Prod- solute best I have ever used – period!” CapTri®, 2 cups broccoli “I am continually working to improve every aspect of my fight game.” ing a rear naked choke in a little over ucts are an indispensable and integral Luke wanted to make sure and thank •Meal 6: Parrillo Hi-Protein™, 2 cups two minutes.” Against all odds, Luke part of my nutrition – and my nutri- his longtime strength coach, the apt- broccoli fight would go on as scheduled. Af- had been careless, I ended up losing. Zachrich, a man with two and a half tion is critical to my fight preparation. ly named Shane Sweat. “Shane is a •Meal 7: 10 egg whites ter pummeling Ruiz for the entire I didn’t know how to handle the loss years experience, ended up as one of When I played college football as genius. He showed me how to gain first round, Luke landed a shot to the – particularly one that had occurred sixteen fighters selected to participate linebacker, I weighed 230 pounds; as strength while staying light; his ap- Parrillo supplements: Joint head that knocked Ruiz to the can- as a result of my own inattention.” in The Ultimate Fighter. In the sixth a fighter I compete in the 185 pound proach is incredible. Words fail when Formula™, Max Endurance™, Muscle vas. Luke pounced on the semicon- Luke was told by Jorge to shake it off. episode, Zachrich, fighting for For- weight division. My goal is to stay as I try and express how much he has Amino™, CapTri® scious Ruiz and began firing knock- He fought again on June 2nd of 2007 est Griffin’s team, battled Dan Cra- lean and fat free as possible. I want to helped me.” out blows, looking for the referee to and Luke redeemed himself when he mer, representing Rampage Jackson’s retain my muscle and maximize my “When I can’t fit in a food meal, I will stop the fight. The crafty and dazed won using an arm bar, the same tac- team. Cramer came out blazing using strength; I want to stay lean to maxi- Daily Meal Schedule eat several Parrillo Protein Bars™ - Ruiz clamped an arm bar on Luke tic that he had lost by in his previous a wild striking attack. Zachrich cool- mize my stamina. I work out 2 or 3 usually vanilla or peanut butter - but and bang! Just like that Luke suffered outing. On June 15th Luke returned ly countered. By the end of the first times a day, five or six times a week. •Meal 1: Oatmeal with Parrillo Pro- I am becoming of big fan of Layered his first loss. “I was devastated.” to King of the Cage for a televised round, Luke had seized control and In order to train this often and this Carb™ or 1 cup blueberries w/Parril- Peanut Butter/Banana. I make it a Luke related. “I had beaten him up match and won – again using an arm most felt he had won the 1st round. hard, I need to supply my body with lo Hi-Protein™ point to drink two gallons of water and beaten him down but because I bar. “I wanted to prove the point that In the second round Cramer took ample amounts of quality nutrients. •Meal 2: Turkey breast 6 oz, sweet each and every day.”

 July 2008 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / July 2008  JOHN PARRILLO’S PERFORMANCE PRESS A BODYBUILDER IS BORN: Generations

last day of class before they gradu- ated in a couple weeks, leaving the high school roomier and much more peaceful. Football camp didn’t start up until the end of August, which meant that Jared would have two full months of summer vacation to devote to bodybuilding. I knew that he looked forward to this with an ex- citement that bordered on mania.

pring in Boston was being a on any given day over those years ever left the house again. I should I was a few minutes early for our big tease as we edged closer though, I am all set. note that he was a mail carrier for training appointment, but Jared was Sto summer. One day it would the U.S. Postal Service, whose slo- already at the gym’s juice bar waiting be in the seventies and blazing sun I suppose it’s a good thing Dad didn’t gan is, “whether the weather is great for me. In front of him on the counter with clear blue skies, the next would live long enough to see The Weather or crappy, we will still get the mail were two very well-worn paperback be steely grey skies, blustery to you – and raise the price of books written by the late Mike Men- wind, and temps back down in stamps every year.” For you tzer. Mike was a Mr. Universe whose the forties. It was proving that younger readers, stamps were competitive bodybuilding career was old New England adage to things you had to buy and stick quite brief. Turning pro in 1978, he be most appropriate: “If you on envelopes so you could promptly retired after the 1980 Mr. don’t like the weather, wait a send letters to other people, Olympia, the one where Arnold was minute, it will change.” as there was no e-mail yet. supposed to commentate for TV but On the plus side, I never got wound up being a surprise entry and “Muscles need more than one exercise If you’ve ever wondered why a computer virus that crashed winning his seventh Sandown trophy for full development.” I seem to be so obsessed with my hard drive from opening a in a cloud of controversy. So bitter and weather, I get it from my late piece of real mail. angry was Mentzer, a favorite to win looked at me like I had magically were all physiologically identical. If father, who probably missed that year; that he spent years home- read his mind. we weren’t, medicine wouldn’t work his calling as a meteorologist Memorial Day was less than less and deranged before settling “Yeah, what do you think? I mean, the same for all of us. But it doesn’t! (who do not, contrary to what a week away, and the wife back down to reality and becoming according to this I’ve been madly People react differently to various some think, study meteors). and I were desperately scram- a best-selling author. Mike was best overtraining and not recovering, drugs and medicines, which is why For most of his adult life, my bling to open our pool. This known for creating a training system and,” he stopped, as I had held up my the pharmaceutical industry makes dad kept a journal to keep was no easy task. Despite our called Heavy Duty, which stressed hand to silence him. many billions of dollars in profits ev- track of the weather. Outside dutifully spreading a giant very brief, high-intensity workouts. “I am well aware of Heavy Duty ery year with a zillion different prod- his bedroom window was a cover over it at the end of last It was the complete opposite to the Training, and even gave it an hon- ucts. Mentzer claimed that we all thermometer, and morning summer, there were a bevy standard high-volume style of train- est try myself back in my younger had the same tolerance for exercise, and night he would record of leaves in clumps along the ing that virtually every bodybuilding years. Though it apparently works which is why we were supposed to the temperature. Whenever it bottom and algae had turned champion at that time (as well as to- well for some guys, I was not overly do as little training as possible to al- snowed, he would be outside the water a murky green. day) followed. Some branded him a impressed.” low for recovery. Some people, a rare with a ruler measuring just Some nights I would peek heretic or a fool, while others hailed “Yeah, but for hardgainers,” few, are true hardgainers and can’t how much we got. An old tin out my bedroom window, ex- him as a genius and a savior. By the “Trust me, you are far from being handle much exercise. For them, his pan served the same purpose pecting the Creature from the smile on Jared’s face, I think he al- a hardgainer,” I shot back. “As for prescription of one working set of for rain. When he passed away “We are not all Black Lagoon to climb out ready fell into the latter category. overtraining, John Parrillo said years just a few exercises done something in 1986, I inherited a few of and begin his fishy, murder- ago that there is no such thing – only like twice a week would make sense. his journals. I had hoped to genetically equal.” ous rampage. He could have “I found these in the attic with some under eating and not resting enough. For everyone else, it would be incred- find some wise musings and begun with my Shih Tzu, of my dad’s old magazines and I read Mentzer was a brilliant man. There ibly inadequate to stimulate gains. A reflections on life from the old man, Channel and the various web sites Chewy, as an appetizer. them both in three days,” Jared an- is no doubt about that. But his logic lot of people I know that have tried but instead I only had a record of his allowing you to check current con- nounced. was flawed in several areas.” Heavy Duty got a bit stronger, but climatic observations. Should I ever ditions and forecasts for any place My client Jared was in high spir- “And let me guess,” I said, “You want “Like what?” Jared challenged. next to nothing in the way of muscle need to know how the weather was in the world. I doubt he would have its. The Seniors had just had their to try Heavy Duty Training.” Jared “For one thing, he maintained that we gain.”

10 July 2008 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / July 2008 11 JOHN PARRILLO’S PERFORMANCE PRESS

“Huh,” Jared said, staring at the Mentzer refused to recognize all tos for inspiration. Mike had one hell ground. of that. Even six-time Mr. Olympia of a powerful, thick physique.” “Huh indeed. Muscle needs a certain Dorian Yates modified Heavy Duty amount of training volume to see training to include more volume and We trained shoulders after this, hit- a growth effect. The pump is also especially more different exercises ting delts with seated dumbbell important. Combined with fascial for each bodypart. Some tried to de- presses, lateral raises, cable laterals, stretching as pioneered barbell upright rows, and by John Parrillo decades bent dumbbell laterals. All ago, it’s also key to muscle in all it came out to about growth. Yet Mike Mentzer sixteen work sets. Jared’s dismissed the pump as shoulders were pumped worthless and indicative up like melons. Then we of nothing.” hit triceps with weighted “Well, what about the dips, skullcrushers, and Heavy Duty workouts overhead cable extensons with maybe more than with a rope. The shake one working set? Couldn’t with six scoops of 50/50 I try that?” Jared was a Plus™ powder and cre- stubborn little cuss, I gave atine he knocked back him that. right afterward immedi- ately set him on the road “There would be no point. to recovery and growth. Another aspect of Heavy According to true Heavy Duty that never made Duty disciples, the way I sense to me was hitting was training Jared should bodyparts with just one have had him overtrained exercise. For example, you and shrinking. But no, the might only do a pulldown kid was growing almost machine for the back, or before my eyes, week- a bench press machine by-week and month-by- – Mike was big on using month. Perhaps his be- Nautilus machines – for ing a lifelong athlete was the chest. Muscles need to partly why he thrived on be worked from various a considerable volume of angles for maximum de- training. Had he adopted velopment. For the back, a much briefer type of you need to do some type routine with far more rest of vertical pull, like a chin- days, I doubt his progress up or pulldown, and some “A certain amount of volume is would have been anything type of horizontal pull, but backward. like barbell or T-bar rows, needed to stimulate gains.” or deadlifts. The chest After we wrapped things needs presses from a couple differ- scribe Dorian’s “Blood and Guts” up, I was off to the pool store to buy ent angles plus some type of flye mo- style of high-intensity training as be- things to raise and lower the ph, the tion like flyes, cable crossovers, or a ing Heavy Duty, but it wasn’t.” alkaline, the chlorine, and to keep pec deck. Even then, using different mutant sea creatures from nesting in hand positions and grip widths, or Jared frowned at the books. “So what the water. But it was all good – the foot placements on pressing or squat- should I do, put these back in the at- forecast for Memorial Day was 82 ting motions for the legs, can alter tic?” degrees and sunny! which part of the muscle you target. “Not at all,” I said. “Look at the pho-

12 July 2008 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / July 2008 13 JOHN PARRILLO’S PERFORMANCE PRESS THE CASE FOR CHROMIUM

acids gain access to cells. Once in- and triglyceride levels and reduced Chromium researchers who support side, amino acids reassemble them- requirements for oral diabetes its use as a weight-loss aid say it can selves to construct new muscle tis- medication. Collectively, the data take at least 8 weeks of supplemen- sue. Thus, chromium may have an supports the safety and therapeu- tation before you see results. indirect effect on muscle growth. tic value of chromium picolinate And the more muscle you have, the for the management of blood lipids Like most supplements, chromium less fat you’re likely to gain. and blood sugar problems in people works best if you make lifestyle with diabetes. changes. If you supplement with Chromium and Blood Sugar chromium for weight loss, make ne of the key ingredients in Decades of research show that 1. Chromium helps prevent roller- Issues Also worth mentioning is that ste- sure you’re following the full Par- OParrillo Advanced Lipotropic chromium supplementation has a coaster swings in blood sugar and One of the key reasons our Lipo- roid medications such as cortico- rillo Nutrition Program. It is low in Formula™ is chromium picolinate, number of important benefits: thus may diminish cravings for tropic Formula™ contains chro- steroids, used to treat inflamma- fat, low in sugar, and high in fiber and it’s there for several reasons. • Improves glucose tolerance and sweets. mium picolinate is because of its tion, can increase chromium losses – a nutrition paradigm found to best For background, chromium is an can restore it to normal. positive effect on blood sugar. It from the body and actually induce complement chromium supplemen- essential trace element involved in • Enhances insulin secretion. 2. Chromium may stimulate the has been shown to increase glucose tation. Also, the scientific data on the metabolism of carbohydrates, • Reduces fasting glucose and insu- burning of carbohydrates so that tolerance (to help get carbohydrates chromium supplementation suggest lipids, and proteins, mainly by in- lin levels in gestational diabetes. they’re converted into energy given into your cells to be used for energy that the mineral may significantly creasing the efficiency of insulin. In • Decreases triglycerides. off as heat, rather than being turned rather than stored as body fat) and improve fat loss and alter body com- fact, chromium makes insulin work • Promotes more favorable choles- into body fat. Thus, by supplement- stabilize blood sugar levels (to avoid position favorably when combined more efficiently in the body, and terol levels. ing with chromium, you may be low-energy periods). with regular exercise, particularly without it, insulin simply would not • Encourages the loss of body fat. able to prevent unwanted fat gain. aerobics and weight training. function. • Promotes muscular gains. But to shed existing fat, you’ll still Then there is the issue of diabetes, have to monitor your diet and exer- which affects millions of Ameri- Chromium has a very low toxicity. The Estimated Safe and Adequate Supplementally, there are several cise regularly. cans. Sometimes normal insulin But extra-high doses can build up Daily Dietary Intake for chromium forms of chromium on the market. activity becomes upset, and the in the liver and kidneys, and po- is 50 to 200 micrograms a day for Each varies in “bioavailability,” 3. Chromium may help regulate the cells don’t use glucose properly. Ei- Chromium helps prevent roller-coaster tentially cause damage. Doses of adults. (Our formulation contains which describes how easily the body’s fat-producing processes. If ther not enough insulin is produced swings in blood sugar and thus may more than 600 micrograms a day 50 micrograms per capsule.) How- mineral is absorbed and retained you eat too many carbs, your body (a condition called type 1 diabetes) diminish cravings for sweets. may cause heart arrhythmias and ever, the dietary intake of chro- by the body. Our product uses chro- overproduces insulin. Too much or the cells aren’t letting in enough nervous system, liver, and kidney mium in humans is often subopti- mium picolinate, the best known insulin triggers the activity of lipo- glucose for proper nourishment a condition called “steroid diabe- damage. So obviously, don’t go mal. The chromium found in foods and most widely studied form of protein lipase, an enzyme that tells (type 2 diabetes). Chromium may tes.” Research shows, however, that overboard. is not easily absorbed by the body. chromium. Picolinate, or picolinate fat cells to store fat. But by mak- be a part of the medical solution. these conditions can be reversed by In fact, only about 1 to 3 percent is acid, is a breakdown product of an ing insulin work better, chromium chromium supplementation. References absorbed. Diets high in sugar and amino acid. When combined with in effect prevents excess fat from Virtually all trials using chromium processed foods (like Western di- chromium, picolinic acid enhances forming. picolinate supplementation for sub- How to Use Chromium Broadhurst, C.L., and Domenico, P. ets) rob the body of chromium. Fur- its absorption. jects with diabetes have demon- Picolinate 2006. Clinical studies on chromium thermore, strenuous exercise can 4. Chromium may stimulate the strated beneficial effects. Thirteen Chromium is best taken with meals, picolinate supplementation in dia- force chromium out of the body. Chromium and Fat Loss metabolism. Some scientists think of 15 clinical studies (including since food aids in the absorption of betes mellitus--a review. Diabetes And, chromium levels decline with Several studies over the last 20 chromium may jump-start metabo- 11 randomized, controlled studies) minerals. With our Advanced Li- Technology and Therapeutics age. Severe deficiency symptoms years found that daily supplements lism in brown fat – the special fat involving a total of 1,690 subjects potropic Formula™, I recommend 8:677-687. often mimic those of diabetes: of either 200 micrograms or 400 that supposedly burns white fat. (1,505 in the chromium picolinate that you take it with meals; that overweight, abnormal thirst, fre- micrograms of chromium picolinate group) reported significant im- way, chromium will be properly Ravina, A., et al. 1999. Reversal quent urination, fatigue, decreased may improve body composition (ra- 5. Chromium may stimulate protein provement in at least one outcome absorbed. (This product contains of corticosteroid-induced diabetes immunity, and yeast infections. tio of fat to muscle) and promote (muscle) synthesis. For growth and of blood sugar control. Positive out- other key nutrients used in fat mo- mellitus with supplemental chromi- Based on what we know about this weight loss in healthy adults. But repair of tissues, including muscle, comes from chromium picolinate bilization and metabolism: L-car- um. Diabetic Medicine 16:164-167. important mineral, I feel chromium how? There are five possible expla- cells need amino acids. Assisted supplementation included reduced nitine, B vitamins, betaine HCL, supplementation is a good idea. nations, according to research: by chromium, insulin helps amino blood glucose, insulin, cholesterol, biotin, choline, and inositol.)

14 July 2008 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / July 2008 15 JOHN PARRILLO’S PERFORMANCE PRESS CapTri®: The King of All Nutritional Supplements

lets” that are “wrapped” in special As long as the cell is burning carbs cell. MCTs go to the front of the protein “blankets.” The wrapped fat the drawbridge is up. Technically energy burning line. MCTs are able is transported to the lymphatic sys- carbohydrate metabolism creates a to jump into the mitochondria fire The King of All tem before being dumped into the by-product that closes the carnitine even if carbs are being burnt – in bloodstream. Once in the blood- shuttle. A LCT can only be burned fact MCTs will actually help carb stream, the fat globule is transported for fuel after all the carb fuel has fuel burn longer and more com- Nutritional to the liver for further breakdown. been burned and depleted. This pletely. Imagine that carbohydrates Next the fat reenters the blood- reliance on the carnitine shuttle to are the logs being used to fuel a Supplements stream for a second time. At this move an LCT into a cell is a prime fire. The MCT shows up while the point the fat can be either burned reason why LCTs are preferentially carbs are being oxidized and acts as energy or stored in cells as body shuttled into body fat. Basically, if the same as a gallon of gasoline fat. The elongated, elaborate route the cell is suffused with carbs, the being thrown onto a fire: the MCT A little science reveals why this product stands alone conventional fat must take before it turns a modest carb fire into a rag- arrives at the final destination is the ing inferno. Combining MCTs with nyone halfway serious about product can be used as a caloric fats are bad for us and some fats are human body’s version of having carbs helps the carbohydrate fuel improving the shape and booster for those seeking to build good for us. Medium-chain triglyc- to take a train, a plane, a bus burn fully and completely. Mean- condition of their physique muscle. CapTri® enables those seek- erides, MCTs, are a “good fat” in and an automobile in order while, the poor LCTs are left A ® needs CapTri . Regardless of how ing mass to add muscle without in- that they are cholesterol free and do to arrive at a trip’s final standing on the other side of much or how little muscle you have creasing body fat during the process not have any of the health-impair- destination. On the other the mitochondrial moat, built, regardless your degree of – a devilishly difficult task. CapTri® ing characteristics associated with hand, a medium-chain hoping against hope that physical condition (or lack of condi- enables dieters seeking to shed the conventional fats. Most dietary fat triglyceride (like Cap- the carnitine shuttle, the tion), the inclusion of CapTri® into maximum amount of body fat to re- and the fat stored in your body are Tri®) avoids all this ag- drawbridge to the mito- your nutritional program will aide tain hard earned muscle mass dur- long-chain triglycerides. A LCT is gravation and is simply chondria, is opened before and amplify your efforts. People ing the process – a devilishly dif- a “bad fat.” Technically speaking, transported directly to the body gets tired of all mistakenly think that CapTri® is ficult task. How is it that the same LCTs contain long-chain fatty acids the liver via the por- this waiting around and some sort of advanced supplement product can be used for two com- that are 12 to 22 carbon atoms in tal vein. No need to be sends the LCT to fat stor- used only by elite bodybuilders and pletely different purposes, purposes length. Medium-chain triglycerides dissolved by enzymes age. nothing could be further from the that are completely contradictory? are made up of medium-chain fatty and bile, no need to be truth. While it is true that competi- CapTri® has the caloric density of acids that are 6 to 11 carbon atoms wrapped in a protein blan- The Thermic Effect tive bodybuilders swear by the stuff, a fat (9 calories per gram) yet its long. The shorter molecular struc- ket – MCTs bypass the lym- of Medium-chain CapTri® can and will make a huge unique molecular structure makes ture of the MCT has tremendous phatic system altogether. triglycerides: difference for those regular trainees CapTri® calories nearly impossible significance: MCTs are metabolized Science has shown that foods re- who have zero competitive aspira- to end up partitioned into body fat. in an entirely different manner than MCT and fat burning: In lease energy during digestion. Dif- tions. What is it about CapTri® that CapTri® is a tremendously effective conventional long-chain fats. In or- order for a conventional fat to be fat must wait outside the cell wall to ferent foods release heat to greater makes it appropriate for both the tool for the mass builder intent on der for a conventional LCT fat to be burned for energy it must enter a see if the carnitine shuttle will get and lesser degrees: foods that re- beginner and the advanced train- muscle building or the dieter intent used for energy it must go through cellular blast furnace known as up and running. If there are a lot lease their energy quickly have lit- ees? It all comes down to our ulti- on minimizing body fat. an elaborate, slow-moving process: the mitochondria. In order for a of carbs being burned, the human tle likelihood of ending up stored as mate goals. When you get down to an LCT is an oily substance and LCT to enter the mitochondria, a body eventually says, ‘the hell with body fat and foods that release heat the elemental basics, the reason we Fats Facts: People are often LCTs are not water soluble. This special transport system known as this’ and sends the fat to fat cells to slowly are far more likely to end up train and the reason we diet is that put off by the fact that CapTri® is is significant because the human the “carnitine shuttle” needs to be be stored as body fat. On the other as body fat. The thermic effect of we all seek the same two things: we technically a lipid, a fat, and “fat is body is largely made of water and operational. Think of the carni- hand a medium-chain triglyceride, food (TEF) is a scientific measure want to add muscle and we want to bad!” Fat-phobia has been beat into water and oil do not mix. An LCT tine shuttle as a drawbridge: if the with its shorter molecular chain, that denotes how much of a particu- melt away our excess body fat. Cap- people’s brains for so long and from must first be dissolved by enzymes bridge is down, no problem, if the has no need for the carnitine shut- lar nutrient or food is either burned Tri® can help us do both. CapTri® so many different angles, sources and bile in the small intestine. The bridge is up, big problem. If the tle: it can simply diffuse through for energy, converted into fat (bad) is a nutritional supplement that was and directions that folks are unwill- long-chain fat is hit from two dif- cell happens to be burning carbohy- the mitochondrial wall and is pref- or used to build muscle (good). The designed for a dual purpose. Used ing or unable to differentiate be- ferent angles by bile and enzymes drates when the LCT fat shows up, erentially burned for energy – even faster a food burns, the higher its correctly this amazingly versatile tween various types of fats. Some and dissolved into tiny fat “drop- the carnitine shuttle cannot operate. if carbohydrates are already in the TEF rating. The Parrillo Nutrition-

16 July 2008 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / July 2008 17 JOHN PARRILLO’S PERFORMANCE PRESS JOHN PARRILLO’S PERFORMANCE PRESS

al System is based upon the concept CapTri® is a natural product, medi- petizers and snacks to exotic main of eating fast-burning foods and um-chain triglycerides must be in- dishes. How about flavor-rich foods avoiding slow-burning foods eas- troduced into the diet gradually and such as crispy chicken fingers, lus- ily converted into body fat. Foods always taken with meals. Improper cious turkey chili, fluffy dump- with a high TEF rating elevate the introduction of MCTs – too much lings and country-style Mexican metabolism. Medium-chain triglyc- CapTri® taken too fast – can cause omelets? The CapTri® cookbook is erides have a sky high TEF rating. cramping and diarrhea. This is a di- available in print or in the Healthy MCTs have been shown to increase rect result of how quickly the body Recipes section of ParrilloZone (on the metabolic rate by 12% for up absorbs MCTs. Tolerance should be the Internet at www.parrillozone. to six hours. LCT consumption in- built up gradually. Begin by taking com) and can be used with the lat- creases the metabolic rate a pathet- one half tablespoon with each food est addition to the Parrillo arsenal: n the nutritional limelight lately of common cancers (colon, breast, improving your vitamin D status ic 4%. The high TEF of CapTri® is meal for the first three days. Subse- Butter-Flavored CapTri®. This in- is vitamin D, a fat-soluble vita- and prostate cancers top the list), through supplementation might re- the single most important reason quent increases should be made in novative product allows you to put Imin that assists in the forma- autoimmune diseases, hyperten- duce cancer incidence and mortal- why MCT calories are rarely stored ½ tablespoon increments. butter taste back into diet foods. tion and maintenance of bones and sion, and infectious diseases. ity, with few or no adverse effects. as body fat. Supplementing your Parrillo Pros nationwide are using teeth. It is also vital for a healthly meals with CapTri® jacks up the me- this product in exactly the same nervous system and protects heart Most of your vitamin D require- References tabolism and that is a spectacularly fashion as they would butter. But- health. ments can be met by exposure to good thing. The Parrillo protocol ® ter-Flavored CapTri® is brushed on sunlight and eating such foods as Garland, C.F., et al. 2006. The role You can’t talk about vitamin D tuna and salmon. However, in the of vitamin D in cancer prevention. is genius cubed: every 2 to 3 hours with Butter Flavor CapTri Parrillo muffins or pancakes, used eat a meal consisting of lean pro- on top of baked potatoes, drizzled without mentioning calcium and absence of adequate sun exposure, American Journal of Public Health tein, fiber and starch carbs. These over lobster and steamed shrimp. phosphorus – two minerals that you may wish to supplement. Par- 96:252-261. combined foods have a high TEF Butter-Flavored CapTri® makes it must be maintained in constant rillo Essential Vitamin Formula rating and very little tendency to seem as if strict diet foods are no ratio in the blood to be properly contains 200 IU of this impor- Holick, M.F., and Chen, T.C. 2008. be stored as fat. By avoiding foods longer diet foods at all. In summa- used by the body. Vitamin D helps tant nutrient, and when taken with Vitamin D deficiency: a worldwide that have a low TEF rating, foods tion, CapTri® provides the user the maintain this ratio. Without vita- meals, this supplement can help problem with health consequences. that are easily partitioned into fat, caloric density of fat without any min D, calcium can’t be properly maintain your vitamin D status. American Journal of Clinical Nu- the metabolism kicks upward re- of the LCT drawbacks. MCTs have absorbed from food. Emerging research suggests that trition 87:1080S-1086S. peatedly, over the course of the day. been shown to contribute less to Each time these specific foods are body fat accumulation than conven- The problem is, many people consumed the metabolic rate ratch- CapTri® cooking: Another tional fats or even carbohydrates. around the world are deficient in ets upward. If you sprinkle CapTri® terrific attribute of CapTri® is that The expert use of CapTri® helps vitamin D. The major cause of this atop these metabolism-elevating you can cook with it! Use CapTri® prevent muscle loss during dieting deficiency is twofold: lack of sun foods, gasoline is thrown on an to sauté as you would any other and adding muscle mass is a snap exposure (vitamin D is manufac- already blazing metabolic fire. If lipid: olive oil, vegetable oil or using this calorie-dense product. tured in the skin with the help of you are looking to bust through to canola oil. Parrillo Pro bodybuild- CapTri® is amazingly versatile. Re- sunlight), and the fact that very few the next level of physical develop- ers use CapTri® to sauté potatoes, gardless if the goal is to add muscle foods naturally contain vitamin D. ment, purchase a bottle of CapTri®. onions, bell peppers, fish fillets, or lose fat, CapTri® can and will Additionally, foods fortified with Make it your “backbone supple- chicken, shrimp, scallops and other make the process much easier and vitamin D are often inadequate ment.” Decide which direction you exotic shellfish. The Parrillo Pros far more time efficient and time ef- to satisfy our vitamin D require- are going to head: are you seeking have discovered that CapTri® al- fective. Quit spinning your wheels: ments. to add mass with a minimum of fat lows them to put flavor back into stop adding unacceptable amounts accumulation? Are you looking to bland food preparation. The Cap- of body fat during mass-building Vitamin D deficiency causes rick- get as lean and fat free as possible Tri® cookbook “adds excitement phases; stop losing unacceptable ets in children and will precipitate while retaining as much muscle as and TASTE to strict nutritional amounts of muscle during lean- and aggravate bone loss, osteo- possible? Regardless the direction programs.” The CapTri® cookbook out phases. Train smart, eat smart, porosis, and fractures in adults. Vitamin D deficiency has been selected, you need to understand contains 80 fantastic, easy-to-pre- supplement smart and start using Vitamin D is manufactured in the skin with the help of sunlight. how CapTri® works. Even though pare recipes that range from ap- CapTri® today! associated with an increased risk

18 July 2008 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / July 2008 19 Breaking News Question Fitness & Nutrition of the month: Eating Your Greens Could Save Your Life “A diet rich in leafy vegetables may minimize the tis- Question:? I’m a competitive bodybuilder, how tips tidbits sue damage caused by heart attacks, according to re- should I eat during the off-season to get good & of the month searchers at the Albert Einstein College of Medicine results? of Yeshiva University. Their findings sug- Answer: Many bodybuilders use the off-season to gest that the chemical nitrite, found in go off their diets, eating everything in sight and pay- TRAINER many vegetables, could be the secret ing very little attention to nutrition. For competitive spotlight Food ingredient in the heart-healthy Mediter- bodybuilders, the off-season is the ideal time to put of the month: ranean diet. on muscle, while staying relatively lean. That way, “Recent studies show that administering you don’t have to diet as hard as your contest ap- Marcia Yager nitrite to animals, either intravenously Title: Parrillo Master Trainer Zucchini proaches. In the off-season, you must eat enough to or orally, can greatly limit the damage increase your body weight and still stay strict on your Location: Cincinnati, Ohio • Can be steamed, boiled, grilled, baked, fried caused by a heart attack and the stress nutrition program. Eat the right foods (lean protein, Marcia’s background is roller speed skating and she • Low in caloires & a good source of folate, to tissue that follows due to reperfusion- starchy carbohydrates, and fibrous carbohydrates) in holds over 20 National titles. She’s an Inline speed potassium, vitamin A, and manganese -the return of blood to oxygen-starved the right combinations and in multiple meals (five, skating record holder and 2 time X-Game Inline down- heart muscle,” says Dr. David Lefer, the study’s senior Nutritional Information for 100 grams, cooked: six, or more a day). In addition, use CapTri®, supple- hill competitor. “My forte is group personal training author and professor of medicine and of pathology ments such as ProCarb™ powder, Hi-Protein powder, bootcamp style-with the love of program design for Calories 12 Phosphorus 25mg at Einstein. “We wondered if feeding animals much Protein 1g Iron .4mg or any of our Supplement Bars to increase your daily endurance athletes of all fitness levels. By using John’s lower levels of nitrite and nitrate--equivalent to what caloric intake. Be as consistent with your nutrition training methods, nutritional philosphies and products Fat .1g Sodium 1mg people can readily obtain from their diets--could also Total Carbs 2.5g Potassium 141mg during the off-season as your are during the com- it gives me the edge to my daily workouts or events. provide protection from heart-attack injury.” Fiber .6g Vitamin A 300 (with petitive season, and you’ll emerge ready for your Without my Max Endurance™, Muscle Aminos™, pro- To find out, the Einstein researchers administered ni- Calcium 25mg skin, none if peeled) contests bigger and more defined. tein powder and Energy bars™, I would not be able trite (50 mg/liter) in the drinking water of mice for sev- to sustain my rigorous days of client training and my Use zucchini in these great recipes found on en days, while a comparison group of mice received a own workouts to stay on top of my game. My clients ParrilloZone.com (Healthy Recipes section): standard diet that was not supplemented with nitrite. prove Parrillo’s supplements are by far the best on the • Chicken Ratatouille • Fried Squash Then, to simulate a heart attack, blood flow to the market, they’re religioius about taking their daily dos- • Lentil & Vegetable • Sauté sliced zucchini animals’ hearts was stopped for 30 minutes, followed Reader Tip es. You can send me questions or get Workouts 2 Go Stew and fresh herbs in a skil- by 24 hours of reperfusion. Examination revealed that of the month: from myself and Terry Bryan by emailing ymtraining@ • Vegetable Turkey Stew let with Butter flavored the hearts of the nitrite-supplemented mice were sig- aol.com or call 513-793-PUMP to reach Terry Bryan’s • CapTri® Ratatouille CapTri® oil. nificantly richer in nitrite, and heart-muscle damage In a pan sprayed with CapTri®, add some extra Training Center in Kenwood, Ohio where I train.” was reduced by an impressive 48 percent compared lean ground turkey, chopped onions, mushrooms & with the controls.” - Albert Einstein College of Medicine. any other vegetables you like. Sauté for 2-3 minutes, ScienceDaily 14 November 2007. then add liquid egg whites and continue cooking on a lower temperature until eggs are cooked. Serve Training Tips nutrition Tip with some seasoning salt, pepper and whichever of the month: of the month: Interesting spice you choose. You can even add a bit of one-carb Article Fact: ketchup on it. Tastes great when dieting! “Calf workouts: Most people rest for too long of “Being a single mom that works full- Email your tips to [email protected] a period between sets. They stand around talking time my life is all about convenience Chromium picolinate has been shown to increase and we’ll post a new Reader Tip each month! for 5 minutes between sets. Instead they should so I must plan, plan, plan! I always make sure glucose tolerance and stabilize blood sugar levels pound the set out, stretch the calves for about one I’ve got supportive, nutritional food with me (to avoid low energy periods). Read more about this topic on page 14. and a half minutes and then hit the next set with wherever I go. I’ve got a cooler that I pack with a vengeance. Focus on the muscles being worked healthy food and fresh water every day for myself Supplement and not the music blasting in you’re ears. Also, and my 3-year-old. This ensures that I’m never of the month: leave the cell phone in the locker room!!” desperate and resort to fast-food or the like for - Dan Przyojski, from the Training Your Calves either of us. Every weekend I prepare all lunches Dominique’s Natural E-Plus™ Survey on ParrilloZone.com and some dinners for both of us for the week. Time Cruncher • Helps build a strong immune system “Back workouts: Go to the gym with your back ex- It not only saves me time in the morning when Don’t have time to cook up • Helps promote healthy heart, eyes, and prostate • Powerful antioxidant which is obtained from Natural cercises in mind, so you can mentally prepare. Fo- getting us both ready for work and daycare but eggs for breakfast? Try stirring 2 scoops Vegetable sources cus on your movements. In the end, have fun!!!” a lot of money too!!!” of Milk All-Protein™ powder into your Contains 400IU Vitamin E (as d-alpha tocopherol plus - From the Building a Better Back Survey on - From the Understanding Dieting cooked oatmeal cereal for an extra pro- d-beta, d-gamma, d-delta tocopherols) from natural veg- ParrilloZone.com Survey on ParrilloZone.com tein boost in the morning. etable oils. Contains no sugar, starch, or preservatives. 20 July 2008 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / July 2008 21 20 21 JOHN PARRILLO’S PERFORMANCE PRESS

Teen pain tolerance and increasing “mental acuity” Back squat alternatives…Shaking things up!

Hey Vic, back. I don’t know Vic, if the kid lescent male is quite common in I got a teenage son who has the pain can’t hack a little pain in the weight our overly feminized society. Let tolerance of a 6-year old girl. The room, how is he going to stand up me pass along a trick I used on a boy says he wants to grow muscle to the real pain of getting cracked neighborhood kid a few years back but he wants to quit a set the instant by some 240 pound JV lineman? to “up” his pain tolerance: multiple it gets a little tough. Hell, we aren’t sub-maximal top sets. Rather than talking about entering the pain bar- Roger, Alabama use the classical, all-out top set to rier – he doesn’t even make it to the trigger hypertrophy, I used “multi- discomfort barrier! I’m not making First off Roger, is weight training ple sub-max top sets” to induce hy- him do forced reps or drop sets. his idea or your idea? I get a lot of pertrophy. In a remarkably similar Vic, he wants to bail out of a set be- adult males trying to relive their set of circumstances, I had a young- fore he gets anywhere near positive glory days (or more often, their lack ster come to me and say he sincere- failure. I try and reason with him of glory days) through the exploits ly wanted to add muscle for high and tell him that the gains lay past of their male offspring. Usually the school sports. The problem was his current capacity - but he thinks kids are not the slightest bit inter- that up until that point he had done his capacity ends at about rep 8 of ested in sports but get forced into nothing more physical or strenuous what he could handle for 15 reps! it by fathers living out their own than to play Xbox or Play Station. Any ideas? He is 15, stands 6 foot unfulfilled sport fantasies. I will It wasn’t that he was a sissy (well, and weighs 150. He says he wants assume this is not the case and Ju- maybe a little) it was that he had no to add muscle so he can try out nior is motivated but sissified. The frame of athletic reference. Over for football this fall as a running sissy-fication of the American ado- time we gradually built up his pain

22 22 July 2008 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / July 2008 23 JOHN PARRILLO’S PERFORMANCE PRESS IRON VIC SPEAKS tolerance. We began using a “vol- a related note: I would strongly ad- 50/50 Plus™ shake. In four weeks right as you squat. Above all else: back, until you are looking at the Workouts: I hit chest/triceps and ume-based” resistance approach. vise purchasing a canister of 50/50 the kid will have built up his pain squat deep! The biggest mistake ceiling, before coming erect. The abs twice a week; I hit shoulders Later on, after a month of multiple Plus™. Have Roger Junior drink a tolerance and concrete results will made by front squatters is handling thighs contract in order to force the and biceps twice a week; I do a set sub-max training, I introduced serving after each and every work- morph him from sissy into serious. too much poundage and skimp on torso back to the erect starting posi- high rep, light leg workout (usually him to the standard, intensity-based out. 50/50 Plus™ provides the hu- the depth. Done properly, a full tion. Done properly a lay-back sissy with no weights) on shoulder/bicep weight training approach. By then man body exactly what it needs to Iron Vic Steele, front squat is a thigh builder with- squat will burn the thighs on the 1st day. I hit cardio one day and I hit he was ready, willing and able to heal the body and grow muscle. It I need some help in building my out equal. If you cannot do front rep of the 1st set. You don’t squat bite into the “all out” top set-style has been my experience that kids quads. I cannot back squat on ac- squats without pain, the belt squat down you lean back. A super strong training. As John Parrillo would will assign almost magical power count of an upper back injury that is a terrific alternative. Since the man might eventually be able to say, we “developed his mental to over-the-counter nutritional sup- happened when I was in a car crash poundage hangs between the legs hold a 35 pound plate while doing acuity.” plements and that is a good thing a few years back. Pain makes it and the weight is attached with a these. Write back after trying these that can be used to our advantage. impossible to hold a barbell on my hip belt, there is no spine pressure thigh-building alternatives. How did I increase my neighbor Not only does 50/50 Plus™ actu- traps in the squat position. The in- whatsoever. Obtain a sturdy hip belt kid’s pain tolerance? Rather than ally improve results obtained from jury occurred three years ago and and construct a sturdy platform on Mr. Vic, have him work up to a single all out a workout, kids get a huge placebo I have been back in hard training which you can stand. The elevated I have read your magazine column set of say ten reps, I had him per- since November of 2007. I cur- platform must be high enough to for years. I use Parrillo Products and form three top sets of 7 reps with rently confine my leg work to leg allow the poundage, suspended on methods and work out intensely. I poundage he could (and should Nothing fires a kid extensions – but I don’t feel like I’m the belt, to dip way below the feet. have been at it for seven years and have) handled for 10 reps. If, by up more than getting much out of them. Plus I am Two sturdy benches of equal height I get your toughness. I know what way of example, your boy was ca- pretty burned out on them. I also do should suffice. At the low point the it takes is to “get real” and train pable of 100x15 in a particular lift real results: some leg presses but I would like to upper thighs should be parallel to like a hard head. I am not sure that – yet because of his low pain tol- Results measured in try something new, something that the floor. Keep the knees forced out I fit that hard head category; how- erance he bags the set at 7 reps terms of poundage would put some spark and fire back as you raise and lower the weight. ever can you give me some advice? – rather than go mental and create in my thigh training. I am bored to Do not let the knees buckle inward First off: I eat “clean” 99% of time. Challenge Yourself with the Beltsquat! a negative situation, start him off handled & reps added; tears with leg extensions and leg when the upward pushing gets I work out six times a week. Due doing three sets of 7 with 100. Each Results measured by presses! tough. Belt squats are an exquisite to my work schedule, my workouts a heavy leg day once a week. I am subsequent session get him to add muscle added & body Todd, Paris (Texas! not thigh exercise if you can acquire tend to be 30 minutes in the morn- doing something five to six days a one rep to each set. When he is able freaking France!) the belt and devise the platform. ing and 30 minutes again in the week and usually hit every muscle to do 100 x 7 reps for 3 sets, in the fat shed. The ancient sissy squat is a forgot- evening. My work hours suck – but twice weekly. My issues are as fol- next workout have him hit three sets I have three thigh exercises that I ten exercise from a by-gone era that I can’t complain because I love my lows: muscle gains are not happen- of 8 reps across the board with 100 effect from taking a shake. We en- would suggest you try. The first is requires no equipment other than a job and at least I have one! ing as fast as I want. I seem to fa- pounds. In the next workout induce courage them to think they are en- the front squat. In my opinion the block of wood and a sturdy post or tigue very quickly. I hate cardio but and cajole him to make 9 reps per gaging in an almost magical ritual: back squat is the best single thigh doorframe to hang onto. Describ- My eating is as follows: do it anyway. I like using a boxing set for three sets. When he is able they train hard and then they drink exercise and the front squat is the ing a proper sissy squat is difficult: bag for cardio. I want more mus- to achieve three sets of 10 reps with this incredible tasting shake imme- second best thigh exercise. If you place your heels on a block of wood 5 am: two hard boiled eggs and ei- cular definition! Should I be using 100 pounds, increase the weight to diately afterwards; it makes them can do these without pain then I that is anywhere from 1 to 3 inches ther oatmeal or 1 slice of sprouted heavier weights with fewer reps? 110 and drop back to three sets of feel terrific. The combination of strongly suggest you make front in height – the height of the wood Ezekiel bread with cashew butter My caloric intake is around 1,500 seven reps: repeat the process. This endorphins and the delicious post- squats your core thigh exercise. In block is strictly a matter of per- 8:30: A handful of almonds or calories per day and I use CapTri®. way he gets to stay within his com- workout protein/carb mixture ac- addition, I would strongly suggest sonal preference. Stand with heels macadamia nuts, (if I didn’t have I stand 5’1” and weigh 107 pounds. fort zone and still get something out celerates results. Nothing fires a you try and use the “clean grip” as high on the wood block. Hang onto toast at 5am) green tea Any advice would be greatly of it. By using sub-maximal mul- kid up more than real results: re- opposed to the less stable “cross- a pole or doorframe with one hand. 11:30: 4 oz of grilled chicken breast appreciated. tiple top sets, his capacity, strength sults that are measured in terms of hand” grip. If the clean grip causes Keeping the hips locked, lay back. or a 10 oz pouch of tuna fish, or a and pain tolerance will gradually poundage handled and reps added; wrist pain, try and persevere. The The idea is to keep the body locked turkey burger with 1/3 avocado plus Teresa, from parts unknown increase and improve over time. results that are measured by muscle wrists will loosen up over time and while bending only at the knee joint. 1 cup of steamed broccoli This way we avoid freaking him added and body fat shed. Use the the clean grip is far more secure With torso/hips locked straight, you 3pm: Parrillo shake or Parrillo bar Okay Girl! You are doing a whole out and run the risk of his quit- multiple-set sub-maximal approach and safe than the precarious cross- lay backwards. Hang onto the pole/ 5:30: dinner – similar to lunch lot of things right. My suspicion ting the whole deal altogether. On for a month. Add a post-workout hand grip. Keep the torso bolt up- doorframe for balance. Lay way 8pm: Parrillo shake is that you need a total change of

24 July 2008 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / July 2008 25 JOHN PARRILLO’S PERFORMANCE PRESS direction. We need to shock your not break a sweat, then Drinking complacent body as you have obvi- you need to “man up” 50/50 Plus™ ously exhausted all progress pursu- and find another car- ing this particular groove. No mat- dio mode. You need to after weight ter how effective a training routine, sweat when you perform training sooner or later progress stalls and aerobics! If you ain’t helps to you need to have another method sweating you ain’t doing accelerate ready to roll out. Parrillo Pros ro- jack! Let’s shake up the recovery tate training protocols on a periodic lifting: on Day I hit legs basis and always have another ap- hard using squats, leg extensions, tricep pushdowns. That’s it for the proach ready to roll out at the first leg curls and calf raises. You can lifting. sign of stagnation. I would suggest squeeze a lot of sets in thirty con- the following: I assume that you centrated minutes if you rest about Let’s shake up the eating: you can can train 30 minutes twice a day, one minute between sets. On Day II actually kick your calories upward once in the morning and again in train chest and triceps using dumb- quite a bit. I would suggest adding the evening… bell bench press, dumbbell incline extra protein and cutting back on the amount of fat you are currently Morning Evening consuming. It may seem counterin- Day I cardio legs tuitive, but by eating more lean pro- Day II cardio chest/triceps tein and fibrous carbohydrates you will actually spike your metabo- Day III cardio back/biceps lism and will lose body fat through Day IV cardio shoulders/light legs a process called thermogenesis. Day V cardio light chest This new program will emphasize cardio and up the calories – but Day VI cardio biceps/triceps with a shift in nutrients away from Day VII off off fat and towards lean protein and fi- ber. The radical increase in cardio, Okay – since you’ve indicated that presses, pec dec, (or cable flyes) tri- the dietary changes and the new you “hate” cardio, likely big gains cep pushdowns and/or overhead tri- resistance training program will can be had by hitting cardio six cep extensions. Day III work back blast you out of your current rut. If times weekly for 30 minutes. True and biceps: barbell rowing, pull- you implement and enact these new progress lies in hitting your weak- downs, seated rows, preacher curls procedures and settle in for a solid nesses and not always playing to and seated dumbbell curls. Day IV month, the bodily changes will be our strengths. Let’s not eat any- is dedicated to shoulders and light dramatic: more muscle, more “defi- thing until after the morning cardio legs: I suggest seated Smith Ma- nition,” more energy and less fa- session is done. This will force the chine front press followed by Smith tigue. Be sure and “heavy up” on body to burn body fat. In the ab- Machine press behind the neck and the Parrillo supplements. I would sence of glycogen, (carbohydrate) dumbbell lateral raises. Finish this make sure I had a box of Parrillo the body’s favorite fuel, the body workout with three quick tri-sets: Bars on hand at all times. Be sure will use its second favorite fuel leg extensions, leg curls and calf and consume a 50/50 Plus™ shake source, body fat, to power the car- raises. On Day V perform machine after weight training. I would also dio session. If you are able to gen- chest presses, perhaps some dumb- increase the amount of CapTri® erate a sufficiently elevated heart bell flyes and then bag it. On Day you are using. Let’s look to bump rate using the “boxing bag” then VI perform 5 sets of biceps and the caloric intake from 1500 to go ahead and use it. On the other triceps; strict incline bench dumb- 2000 per day. Please keep me in hand, if you just paw at it and can- bell curls can be super-setted with the loop.

26 July 2008 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / July 2008 27 PRSRT STD U.S. Postage Paid Cincinnati, OH Permit No. 855