RUSS TESTO Ageless innovator

MUSCLE MEETS MEDICINE Keytones, keytosis, ketogenic diets and MCT oil

A BODYBUILDER IS BORN THE PARRILLO PRINCIPLES Train to maintain when ripping up Ten tips for taking your physique to the next level

INFLAMMATION IRON VIC SPEAKS! Douse the flames with supplements Home gym on the cheap

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20 - INFLAMMATION

photo by Matt Dohney If you can stop chronic inflammation or at least Chocolate Pecan Praline Peanut Butter Toffee control it, then you have a good chance of STAFF enhancing your health. TM Publisher Contributing Contributing PROTEIN CHEW BARS • Chews like taffy John Parrillo Photographers Writers $32.00 per box • 20 grams of protein per bar 23 – IRON VIC SPEAKS John Parrillo John Parrillo Editor At Large Dominique Parrillo Marty Gallagher Iron Vic starts this month's edition with some Marty Gallagher Marcus McCuiston Ron Harris tips on building a home gym on a budget. Ace H. Scott Canatsey Design Director Matt Dohney Dr. Jeremy Girmann Marcus McCuiston Andre Newcomb Iron Vic Steele To order, call 1-800-344-3404 or order online at www.parrilloperformance.com John Parrillo’s Performance Press is published monthly. The subscription rate of one year (12) issues is $29.95 ©2017 by John Parrillo. All Rights Re- Vanilla Chocolate Graham Cracker served. For information, Please contact Parrillo Performance at (513) 874-3305 or e-mail to [email protected] russ testo russ testo: ageless innovator

musical connection. The serious poser bought to another level by Testo. Russ needs to mold their posing to fit the went outside bodybuilding to improve "...suddenly I was music like a glove. Often bodybuilders his posing. He introduced robot moves auditioning in front of pose with their music playing in the that were inspired by lock-and-pop Arnold.” No pressure background completely disconnected dancers, Shields & Yarnell. Russ honed there. So impressed from their movements.” Russ (not his “Lock” and “Pop” skills working was the Austrian Oak by Testo’s posing that coincidentally) was a musician and with two local street dancers. Oscar he put Russ onstage played the most rhythmic of all State, IFBB power player saw Russ in front of a packed instruments. “I played drums as a pose and had a suggestion. “Instead house that same youngster. Music has always moved of having the highly-mechanical robot- weekend. me: I am sensitive to music and I allow inspired moves interspersed with the Russ Testo the music to move me when I pose. I dance-inspired moves, why not create Ageless Innovator have an intimate connection with the an all-dance routine and an all-robot By Marty Gallagher photo by Matt Dohney music and audiences sense this and routine?” Russ took the suggestion to appreciate it.” heart and did just that. “When the TV Russ Testo is a legendary figure at four Olympia competitions and special Motown 25 was first shown in bodybuilding and has been along the way he was dubbed Russ’ approach to posing takes in 1983, Michael Jackson burst onto photo by Ace H. since he first appeared as a guest “Physique Artist Extraordinaire.” To inspiration from dance, musical stars the scene with his performance of poser at the 1981 Mr. Olympia. Mr. this day he appears regularly as a and mime. Inspiration can come Billy Jean. As I watched him do the - who makes his living solely from i.e. consistently and with the proper Testo is inarguably the greatest poser guest poser at major bodybuilding from odd sources. “Because I was backslide (moonwalk), I thought to interpretive posing.’” duration and intensity, is incredibly in the history of bodybuilding. When shows. “I am currently getting ready using mime in my routines I went to myself, ‘How would a bodybuilder taxing. “Posing etches extra detail into it comes to posing Russ Testo is the to appear at the Emerald Cup in a see the greatest mime in the world, interpret the Jackson dance routine All of which wouldn’t matter in muscles and proper and sustained only man that can be mentioned in few weeks. This is the largest annual a man named Marcel Marceau. He and convert it into a posing routine?’” the slightest if Russ had a subpar flexion is quite draining.” He has to the same breath as OG posing god Ed bodybuilding event in the Pacific performed an incredible mime routine Russ began posing to Billy Jean physique. The 5 foot 7 Testo weighs work extra hard to make it all appear Corney. “I was inspired by Ed Corney.” Northwest.” Promoters love Russ and at that time was 65 years of age. onstage at shows and he created a 160 pounds and is always in shape. effortless. The normal bodybuilder Russ related, “Ed had a flow and a because his presentations generate I thought, ‘Now that is the longevity firestorm. Testo’s new approach was “Bodybuilding at this point in my onstage more often than not exhibits grace that I found inspirational.” In pure excitement. What makes Testo’s I want; I want to be able to perform so well received that he was inspired life is a lifestyle. I naturally eat contorted facial expressions that 1981 Russ put on a posing routine at posing so special? There are a myriad like Marcel that late in life.’” Russ to create other posing routines bodybuilding foods and I weight train give the impression the poser is a local New York bodybuilding show of reasons. First and foremost is what turns 60 this month and he is right on based on his interpretations of five days a week.” Russ performs being tortured. “Making it appear that caused a competitor (a close he labels, ‘musicality.’ "I feel the track to duplicate Marcel’s longevity. famous artists like Fred Astaire, cardio on a regular basis using the easy is hard work. The key is breath friend of Arnold Schwarzenegger) music. Most bodybuilders pose to The flow and grace that Ed Corney Prince and Elvis. treadmill or the Stepmill. He points control.” When prepping for a show to contact the Terminator. “My music without really making any true first demonstrated in the 1970s was out that posing practice, done right, appearance Russ will put in an hour brother and I drove from New York What appears to be effortless when to Columbus and suddenly I was viewed from the audience is in fact auditioning in front of Arnold.” No the result of hours and hours of pressure there. So impressed was the concentrated practice combined Austrian Oak by Testo’s posing that he with Testo’s eye for the artistic and put Russ onstage in front of a packed dramatic. A Testo posing routine is house that same weekend. As the captivating and riveting: he is locked old cliché goes, the rest is history. into the music he has selected like So how does a man that has never a metronome. He exhibits cat-like won a major bodybuilding title get reflexes and can transition from onstage at the biggest bodybuilding dynamic and explosive to gliding competition in the world? All smoothness in a heartbeat. He is you have to do is blow Arnold an unmistakable athlete and in one Schwarzenegger’s mind with your routine dives into a handstand – how posing and your physique. many competitive bodybuilders could perform a handstand?! “One of the So adept and dramatic were Testo’s greatest compliments I ever received posing routines that he became was when Dr. Jeff Everson wrote a hot commodity and was in high an article on posing and pleaded demand as a guest poser at topflight with competitive bodybuilders, bodybuilding shows nationally and ‘Please don’t stay up there for ten internationally. Russ guest posed photos by Matt Dohney minutes unless you are Russ Testo photos by Matt Dohney

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Daily Meal Schedule a day fine tuning and perfecting the nutritional supplementation. John me with a low iron count. Creatine is Training Split Meal 1 – (before training) Milk All-Protein™ posing routine he will be using. At has always said, ‘the proper use fantastic and helps give me a ‘fuller’ Drink w/PB for MCT™, CapTri®, Creatine this stage of his 35 year career he of regular food will get you 90% of look. And then of course the bars; the Monday – Chest, Arms, & Abs Monohydrate™, a bit of Parrillo Vanilla has a multitude of different routines the way there and the expert use various Parrillo bars are the very best: Tuesday – Legs including Calves Pudding, and a sprinkle of Hershey's Wednesday – Back, Shoulders, & Abs Cocoa. to choose from; like shirts in a closet of nutritional supplements add the my favorite of all Parrillo Performance Thursday – Chest, Arms, & Abs Russ can pick and choose a routine final 10%. Is that not refreshing and products.” For decades there has not Friday – Legs including Calves Meal 2 – (after training, mid to late morning) Egg based on what is “moving him” at the honest and adult-like in this era of been a single day go by that Russ whites, 1-2 yokes, broccoli, mushrooms, time or what a promoter might like. wild exaggerations and outrageous hasn’t used one Parrillo supplement peppers cooked in CapTri® and Steel Cut Quick Oats with Milk All-Protein™, PB for claims?” CapTri® has been a staple or another. A bodybuilder for life is a MCT™, Captri®...Banana at times. Russ’ relationship with John Parrillo of Russ’ nutritional program for supplement user for life. also dates back to the 1980s. “John many years. “I follow the classical, Meal 3 – (early afternoon) White Chicken or ground turkey w/veggies & salad and I hit it off right from the start. low saturated fat bodybuilding diet Russ related an innovative hi-tech John has always been a stickler for and CapTri® augments my low fat way in which he has been helping Meal 4 – (late afternoon) Parrillo Energy Bar & proper posing and he used to be a foods with healthy fats and the clean bodybuilders nationwide improve Coffee judge at many of the major shows I calories that I need to hang onto my their posing. “Twenty-four years ago Meal 5 – White Chicken or ground turkey w/veggies was guest posing at. I was introduced muscle while leaning out.” Russ also I produced a video called ‘Posing the & salad, Parrillo Van Pudding w/Milk to his products in 1990 and have supplements with Parrillo protein Extraordinary Way!’ In addition I have All-Protein™, PB for MCT™, CapTri®, & used Parrillo Performance Products powder. “Supplemental protein is a been doing something you might call Hershey's Cocoa. ever since.” When asked what must. When you train hard and train ‘remote choreography.’” The concept If I can't eat immediately after training I will have a attracted him to Parrillo Products often and pose often, protein is critical is quite revolutionary. “A competitive Chocolate 50/50™ drink. he replied, “Potency and taste. John for retaining lean mass and preventing bodybuilder will approach me for help has always been about quality. He catabolism. Lately I have been using in creating a posing routine. After will send photos so I get a sense Pro posing is in such a sad state that creating new and different posing is one of the very few supplement Parrillo’s Liver Amino Formula™ and they choose their music I will then what their physique is like. I take many pros are so large, ponderous routines. He constructs new routines makers that actually makes his own Parrillo Creatine Monohydrate™. Each inquire as to what I call their “specs.” their music and their stats and set and inflexible that they cannot reach in his mind’s eye than works to bars and powders, thereby ensuring liver tab contains a gram and half of What side to you favor for a chest and about creating a customized routine one arm behind their back to grab replicate what he sees mentally. maximum quality control. Another protein and the heme iron in Liver triceps pose? Do you prefer a Crab or specifically tailored to their body type their opposite wrist when performing “I am excited about creating thing about John that I have always Amino Formula™ is a potent blood a Hands-On-Hip Most Muscular? Do based on the information provided. I a side triceps shot. Pro posing, by and displaying newer and more admired is he doesn’t overemphasize enricher – perfect for someone like you use a 34 back pose? Competitors create a routine and then teach it to in large, presents ponderous men innovative routines. But what is most them - breaking it down pose-by-pose, that appear, well, for lack of a better important for me is that as a born- transition-by-transition and step-by- phrase, “muscle-bound.” The bubble- again Christian I have a desire is to step. In the end, the bodybuilder gut phenomena so prevalent amongst use my performance to ‘minister’ has on a DVD a customized posing gigantic pros would be reversed if, as and draw attention to Christ through routine choreographed by me for their Russ suggested, the ‘vacuum’ pose was my posing. I seek to verbally witness specific use.” What a tremendous leg made one of the mandatory poses. and give Him the glory that is due.” up this would give any bodybuilder Perfected by Frank Zane and Mike While this might sound abstract in their quest to improve their Mentzer, the vacuum has gone the way first hearing it, perhaps Russ’ most competitive placing. of an extinct animal species. This is a popular posing routine is one terrific idea. entitled “Lazarus Come Forth!” Russ Testo rightly feels that if the wherein Russ presents a posing "...We need to place sport of bodybuilding were to place When asked about his future plans routine more akin to a modern more of a premium more emphasis on posing that this Russ indicated that he planned to interpretive dance routine than a on presentation – and alone would go a long ways towards continue doing what he is doing far stiff-as-a-board bodybuilding routine. penalize those that widening the audience and enabling into the foreseeable future. “I really get Russ relates the biblical tale of being present awkward and stiff posing routines – we bodybuilding to go mainstream. electrified when I pose. Performance resurrected from the dead. “My faith could make bodybuilding “Look at gymnastics, look at figure comes natural for me and doing it in is the most important motivating far more attractive to the skating or look at dance – they all front of a packed house is still super factor in my life and it is only natural general public.” combine athletic movement with exciting.” Physically, despite entering to inject my faith into my passion.” choreographed movement and all his 6th decade, Russ has developed Amen to that Brother Russ. make use of music. We need to place and maintained a body that goes from more of a premium on presentation relaxed and symmetrical into flexed Be sure and pull up Russ’ routines – and penalize those that present and ripped, alternately and repeatedly on YouTube (seeing is believing) or awkward and stiff posing routines during every routine. His shredded contact him at [email protected]. – we could make bodybuilding far V-back is particularly impressive. Russ photos by Ace H. more attractive to the general public.” is equally excited about the idea of

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flow. Using a number of modalities, cere- one of the basic ideas behind the meta- lation including traumatic brain injury. bodies can maintain cellular health and bral (brain) blood flow, coronary (heart) bolic manipulation of cancer is this: Since oxidative balance. MEETS blood flow, and peripheral blood flow to the primary fuel for cancer is glucose, Reduced Inflammation a number of regions has been shown to eliminating carbohydrates (glucose) might The study of the cause of chronic diseases Enhanced Cognition increase in the setting of ketone elevation. essentially ‘starve’ the cancer, causing such as type 2 diabetes, atherosclerosis, For what is thought to be many of the By Dr. Jeremy Girmann While it is not yet known whether prac- disruption of its cellular functions and Alzheimer’s disease, multiple sclerosis, above reasons inclusive of efficient energy Ketones, Ketosis, Ketogenic Diets, and MCT Oil tical methods of raising ketones would growth. In this scenario, the non-cancer- and even obesity has repeatedly revealed production, mitochondrial biogenesis, and A Bit of Background larly fond of using spectacular-sounding enhance blood flow sufficiently to reliably ous cells in the rest of the body would be a usual suspect – inflammation. While reduction of free radical formation, elevat- Ketones are compounds that form analogies like “rocket fuel” to describe the produce clinically significant benefits, on- able to function normally since they can ketones have for some time been thought ed ketone levels have been associated with when fat is broken down and metabo- function or effectiveness of various foods going studies are encouraging. There have use fats and ketones as fuel in the setting to exert anti-inflammatory effects, the improved brain function and cognition. lized. When we fast or consume a very and nutritional supplements (though I even been rat models of ketone supple- of low glucose – a characteristic that cancer mechanisms were largely unknown. Several studies involving patients with low carbohydrate diet, there is a reduced suppose that I likened the use of ketones mentation, which have shown improved cells by and large do not exhibit. Recently, however, a study conducted by Alzheimer’s disease or other forms of availability of glucose for our cells to use to battery-powered cars above). None- wound healing as a result of the increased In addition to being a poor fuel source for researchers at Yale School of Medicine mild cognitive impairment have shown as fuel. As a result, our bodies mobilize theless, the rather unique metabolism of blood flow to the wound beds. Anecdotal- cancer cells, it has been shown that ketones revealed that one particular ketone, improvement in various cognitive tests fat stores, liberating free fatty acids from ketones prompts many to describe them ly, I notice an increase in vascularity when may directly inhibit the function of cancer cells beta-hydroxybutyrate, directly inhibits after treatment with ketogenic agents or our adipose tissue. These fatty acids travel with phrases like “super fuel” or “ultra-ef- my blood ketone levels are higher due to through multiple additional mechanisms. NLRP3 inflammasome, a mediator of mul- use of a ketogenic diet. It has therefore to the liver where they are metabolized ficient energy”. use of MCT oil (more on MCT oil later). Recent work in this area suggests that tiple inflammatory pathways. been suggested that these interventions through a process known as beta-oxida- Ketones are converted into usable energy I’m not certain of the exact mechanisms ketogenic diets and ketone supplemen- This represents an important finding might represent a way in which to com- tion. This process converts the fatty acids within mitochondria - the primary ener- but there does certainly seem to be some tation may represent promising adjunct which will no doubt lead to further discov- plement the traditional management of into water-soluble breakdown products gy-producing centers in our cells. This degree of vasodilation. therapies in the course of cancer treat- eries in order to better understand how various conditions that affect cognition by – ketones such as beta-hydroxybutyrate process of energy production, known ment and may perhaps even have a role ketones might squelch inflammation. addressing additional mechanisms. It is and acetoacetate. The ketones can then as oxidative phosphorylation or cellular Cancer Therapy in cancer prevention. unknown whether these same interven- be carried in the blood (ketosis) to other respiration, requires the presence of Cancer cells exhibit metabolic characteris- Reduction of Free Radicals tions present opportunity for prevention areas of the body and brain where they oxygen. It has been demonstrated that ke- tics that are quite different from those of Treatment of Epilepsy Free radicals are atoms or molecules with of cognitive disease. serve as an alternate source of energy. tones can improve the process of cellular normal cells. Whereas most normal cells Since the time of Hippocrates it has been a single unpaired electron in an outer I suppose that our bodies’ use of differ- respiration, allowing more energy to be produce the majority of their energy by known that fasting can prevent seizures in shell. Huh? Essentially the structure of Improving Body Composition ent energy sources could be likened to produced per unit of oxygen used. In oth- engaging in the aforementioned cellular those with epilepsy. It wasn’t until much these molecules makes them unstable Ketones have been shown to demonstrate the various ways in which a car can be er words, this is somewhat like being able respiration in mitochondria, cancer cells later that the primary reason for this was and highly reactive - able to oxidize and a nitrogen-sparing effect. In other words, powered – with gasoline (glucose) or to maintain the same sized flame with less produce an unusually large amount of discovered. As mentioned above, the damage living tissue. Sounds pretty bad, they can contribute to the preservation batteries (ketones). Staying with the car firewood. energy by using glucose and the process- body begins to mobilize fat stores and right? While free radicals can be destruc- of lean body tissue by preventing the analogy, our bodies would most accurate- Additionally, while most fat molecules es of glycolysis and fermentation, which produce ketones while in fasted state. tive to our cells and even represent a breakdown of skeletal muscle. This might ly be represented by a hybrid car, with our require the help of an enzyme complex occur in a region of the cell outside of Though the exact therapeutic mecha- primary theorized cause of aging, free be particularly advantageous in the setting source of energy fluctuating according to known as carnitine acetyltransferase in the mitochondria. This has been called nisms that contribute to seizure preven- radical formation is essential to normal of a caloric deficit when there is increased our activity, the type of food that we eat, order to get into the mitochondria before the “Warburg effect” in reference to Otto tion continue to be debated, ketones cellular function. The key, however, is to likelihood of muscle tissue catabolism. and the availability of energy stores. they can be ‘burned’ to create energy, ke- Warburg who is credited with the initial have been shown to influence levels of ex- maintain balance – to keep free radical Moreover, this might have a place in the As you might have surmised from this tones do not have this same requirement discovery of this phenomenon. The fact citatory and inhibitory signals in the brain formation in check. An excess of free prevention of sarcopenia – the loss of brief description, the production of so they are able to move more freely that cancer cells often use 10 to 20 times and their receptors. In order to maintain radicals can result from various environ- muscle tissue as we age. ketones represents a very natural and through the mitochondrial membranes. more glucose than normal cells even normal neuronal function, glutamate, mental exposures, poor lifestyle choices In addition to potentially contributing quite essential process. This is import- Ketones have also been shown to increase allows us to identify regions of cancer by the chief excitatory neurotransmitter such as an unhealthy diet, and a host of to muscle maintenance, some sources ant to recognize given that many people the total number of mitochondria in cells performing positive emission tomography in the brain, and gamma-aminobutyric biologic phenomena. Antioxidants, both of ketones such as MCT oil can supply associate ketones with diabetic ketoacido- through a process known as mitochondri- (PET scans). In this imaging technique, acid (GABA), the chief inhibitory neu- consumed and produced by the body, can calories/energy while minimizing body fat sis – a condition in which blood ketones al biogenesis. This means that in addition radio-labeled glucose is administered to rotransmitter, need to be maintained counter the effects of free radical excess. accumulation. This relates to the way in and glucose are significantly elevated due to allowing for more efficient energy patients through an IV and since glucose in delicate balance. Ketones seem to As ketones are converted into energy which MCT oil is absorbed and metabo- to a problem with insulin production. production, ketones have the capacity to uptake is much higher in cancer cells, re- be able to help correct this balance if it molecules, a reduced number of free lized. Since MCT oil is quickly and distinc- While elevation of blood ketones in this create more energy-producing centers. gions of cancer concentrate the radio-la- becomes more heavily weighted on the radicals (reactive oxygen species) are tively transported to the liver where it is scenario represents a serious health This has potentially profound implications beled tracers and “light up” on scans. side of neuronal excitation. formed relative to the use of other fuel converted into ketones, it has reduced complication, the production of ketones since cellular health and the prevention While the reasons for the disordered met- Despite the mechanisms involved, keto- sources. Because of this, I have heard propensity for being stored as fat. under normal circumstances offers many of many disease states are highly depen- abolic properties of cancer cells are the genic diets are quite good at inhibiting some people describe ketones as “clean I have known many physique athletes to potential physiologic and health benefits, dent on the ability of cells to produce and subject ongoing study and debate, there seizure activity. In fact, ketogenic diets burning” fuel. In addition, ketones have leverage the unique metabolism of MCT as we will see. utilize energy molecules. has been a significant amount of recent remain the standard of care for drug-re- been shown to increase levels of glutathi- oil in an attempt to optimize muscular interest in this area since it represents sistant epilepsy. one, an important antioxidant compound gains while minimizing fat accumulation. Rocket Fuel? Enhanced Blood Flow a potential opportunity for treatment Ketongenic diets and exogenous ketones within our cells. These, in combination Some will, for example, remove a certain I don’t know. Perhaps you could engineer Some early studies have examined the intervention. As you might imagine, are also being studied for other condi- with other cellular mechanisms, may number of carbohydrates from their diet a rocket to burn ketones. I’m not particu- effects elevated ketone levels on blood cancer presents many complexities but tions involving neurotransmitter dysregu- represent important ways in which our while replacing those calories with an

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equal number from MCT oil in order to a ketogenic diet. While there exist many esting applications. achieve their desired body composition. variations of this diet, the Classic Ketogen- While ketones can be produced endog- ic Diet derives the vast majority of calories enously and taken exogenously, utilizing Ergogenic Aid from dietary fat. This type of diet, often both strategies may produce a synergistic • Concentrated calorie The use of ketogenic diets or ketone sup- recommended for the above-mentioned effect with perhaps improved outcomes in plements for performance enhancement problem of epilepsy, utilizes a 4:1 macro- conditions that benefit from ketosis. source for gaining is an interesting area of evolving research. nutrient ratio of fat to protein + carbo- muscle mass. Some initial studies have indicated that hydrates. This results in approximately Measuring Ketone Levels ketone-fueled activity might delay per- 85-90% of calories coming from fat. This Ketone levels can be measured a num- ceived fatigue, reduce lactate buildup, and high consumption of fat keeps insulin ber of ways, the most reliable of which • Energy source for result in greater muscular efficiency. levels low and causes the body to become is blood testing. This can be done with a The Defense Advanced Research Projects more accustomed to burning fat and more simple ketone meter and performed in dieters intent on Agency (DARPA), the research branch efficient at producing ketones. the same way that someone with diabe- losing fat while of the United States army, has funded While the Classic Ketogenic Diet can tes might check their blood sugar – by retaining muscle. some of the recent research efforts in an be rather restrictive given the limited pricking a finger and using a test strip to attempt to develop the most efficient food allowance of protein and carbohydrates sample a small drop of blood. for soldiers to take onto the battlefield. (protein is limited since several amino ac- At this time it is unknown what levels of ids can be converted to glucose), several serum ketones provide the greatest ther- • A cooking agent Gene Transcription studies and many anecdotal reports have apeutic benefit. Typically, however, many for frying foods In addition to serving as a source of indicated that a somewhat more liberal in the medical community aim to achieve healthfully. energy for cellular function, ketones have diet may allow for similar levels of ketone serum ketone levels above 0.5 mmol/liter been shown to exhibit epigenetic influ- production and/or similar therapeutic in patients that are being monitored. ence, that is, non-genetic regulation of responses. One such diet is the Modified With regular use of MCT oil, I am able to gene expression. Beta-hydroxybutyrate, Atkin’s Diet, which allows greater protein achieve ~1.0 mmol/liter at various times for example, has been shown to signal intake and less structure to meals. throughout the day. Several of my col- via extracellular receptors in order to The above approaches result in endog- leagues who follow strict ketogenic diets inhibit histone deacetylases (HDACs). enous ketone production – production regularly read 2-5 mmol/liter when tested. HDAC inhibitors have been the subject of within the body. It is also possible, extensive ongoing research due to their however, to elevate ketone levels by My Take potential use in the treatment of depres- supplementing with exogenous (external) For some of the above listed medical sion, neurodegenerative diseases, cancer, sources of ketones. conditions such as cancer, epilepsy, and infections, and other medical maladies. Use of MCT oil can result in ketone eleva- Alzheimer’s disease, sustained ketosis tion despite a higher intake of carbohy- seems to offer significant therapeutic How Can We Achieve Ketosis? drates and protein. This is especially true benefit. The extent to which sustained In review, ketosis is the state of having of particular medium-chain triglycerides ketosis might benefit healthy individuals ketones in the blood. This naturally occurs such as caprylic acid, which is an 8-carbon continues to be explored. Given that I with the breakdown of fat. As we will see, MCT. As above, the fat molecules in MCT find much of the related literature to be there are several ways to achieve ketosis. oil are uniquely transported to the liver sufficiently compelling, I have experiment- Fasting, through reduced glucose avail- where they are converted into ketones. ed with various versions of ketogenic diets ability, leads to the production of ketones. This is my favorite way to boost levels of and use MCT oil on a daily basis. Current- Take an imaginative step back in time. ketones given the versatility of MCT oil ly, I consume 1 tablespoon of MCT oil with During the days of hunting and gathering, which can be added to coffee and smooth- my morning coffee, another tablespoon there would often be long stretches of ies, drizzled on salads and other foods, or with a salad at lunch, and a 3rd tablespoon time between meals. During these peri- incorporated into various recipes. with my pre-workout meal. I have found ods, ketones would be produced as body Ketones have also been bonded to other this to be the dose at which I feel best. fat was broken down to fuel our activity. molecules in order to form ketone mineral (Note for new users: It is recommended Though few people (especially in the U.S.) salts or ketone esters. Ingestion of these to slowly increase consumption of MCT oil fast for prolonged periods today, ketone ketone compounds allows for the most or exogenous ketones in order to allow for Parrillo Performance formation would similarly occur if, for ex- rapid elevation of serum ketone levels. the body to acclimate.) Also Available in Butter Flavor 6200 Union Centre Blvd ample, you ate an early dinner and woke Currently, however, palatability remains Ketones, ketosis, and ketogenic diets col- Fairfield, OH 45014 in the late morning. This represents a form an obstacle to practical use. Despite this, lectively represent a hot area of research, of intermittent fasting, which has been a ongoing product formulation to improve and for good reason. I look forward to Order: (800)344-3404 topic of robust discussion as of late. palatability and tolerance will likely yield discovering what additional information Info: (513)874-3305 Ketosis can also be achieved by following some neat supplements with very inter- many of these study efforts might reveal. Web: www.parrilloperformance.com 10 June 2017 1-800-344-3404 a bodybuilder is born train to maintain when ripping up

I even put the question to legendary have the mistaken impression that 120’s for 8 reps a couple weeks before I’ve also said this before but I will add trainer Charles Glass once, and he you should be just as strong as ever your contest. More likely, you would the final reason many competitors stated that in all his years of training regardless of whether you’re eating be using 100’s or 110’s at most. Some lose muscle mass leading up to a bodybuilders; he’d never seen one 5,000 calories in the off-season, or guys really freak out about their contest - overtraining. This is not the make any significant gains while on 2,000 in the final stages of a diet. strength levels diminishing, but a drop time to add a bunch of exercises and a contest diet. Keep in mind that Believe me when I say that Ronnie is like this is nothing to be concerned start doing super sets, giant sets, and he has worked with some of the a rare exception in this regard, not to about. If you found yourself struggling drop sets. Sure, you look great all absolute most genetically gifted men mention that he was always incredibly with 80’s, that would be a sign you pumped up now that you’re leaner, and women of the last 35 years, strong anyway. The man was a unique probably lost too much muscle. but you always need to remember many of whom were enhanced with and spectacular genetic specimen. So, that you don’t have the same intake substances that would normally don’t be upset that you don’t retain Losing muscle on a diet can happen of calories that you did a few months promote muscle growth. The reason 100% of your off-season power as for various reasons. One is getting too ago. This is the time to be more is that the raw materials just aren’t you drop bodyweight and bodyfat. fat in the off-season and attempting to conservative with your training By Ron Harris there. Just like you can’t build an Strength will go down a bit as the lose too much fat too soon. Another is volume and intensity, not ramp it up. a contest (or if you don’t compete, addition to your home without weeks go by and you get leaner, and not eating enough, and so is doing too If you play your cards right and listen Episode 123: Train to maintain whatever reason you have for wanting lumber, cement, drywall, and so on; that’s perfectly fine. Just as a very much cardio. How do you know how to your body, you will keep all your when ripping up to get ripped up and see some serious without a surplus of calories you can’t rough example, maybe you normally much to eat and how much cardio to muscle mass and look fantastic. If you cuts), a process that I give myself synthesize new muscle tissue. If you press 120’s for 8 reps in your heaviest do? If you’re working with a coach, insist on assaulting your body with Any bodybuilder gets a lot of 16 weeks for and most competitors are in a caloric surplus and growing, set on the incline dumbbell press. that’s their job to figure out and tell very heavy weights and extra volume the same questions often, even average 12-16 weeks, your weight you won’t be dropping much bodyfat. That’s at an off-season bodyweight of you. If you’re on your own, you need and intensity as you lean out, you will from other bodybuilders. ‘Normal’ training workouts take on a different The only real exception to this rule let’s say, 220 pounds. to keep track of your nutrition and either get injured, lose muscle, or both. people will ask each other things like function: maintenance. You’re not applies to those who are gaining back your cardio and cross-reference it with how’s work, or how’s the family? A training to gain anymore, just to large amounts of previously existing If your contest weight before dropping your body composition - then either Facebook: Ron Harris Writer similar ‘just making conversation’ type maintain your mass while you get muscle mass after having gotten away water is going to be right around 200 stay the course or adjust either or Twitter: @RonHarrisMuscle of question we say and hear all the rid of as much bodyfat as is humanly from hard training for months or years. pounds, it would be truly amazing if both up or down as needed. Instagram: ronharrismuscle time is, “how’s your training going?” possible, then get rid of a little more. you were still putting up those same YouTube: RonHarrisMuscle You can choose to answer it the same Once the fat is all burned off, you can When we prepare for contests, it’s way you do when people ask you how clearly see the fruits of your many our diet and cardio that are really you are, the generic ‘fine.’ But you months of hard off-season training the main stars, with the weight may be the type who feels you should revealed in all their glory. training taking on a supporting role. provide honest feedback to other You still want to train as hard as you bodybuilders who share your passion. Right there a bunch of you just can, and keep the weights as heavy Become one of the For more information call bristled in your seat at the very as possible. Thanks to the videos of I’m usually a lot more enthused thought that we should ever pick Ronnie Coleman where he hefted 1-800-344-3404 about answering that question in the up a weight if not to gain muscle. ridiculous weights like 800-pound EELILITETE!! JUNE 10th–11th off-season. That’s what really makes Blasphemy! Sacrilege! Negativity! squats and deadlifts just weeks away or visit our website at or breaks a bodybuilder, because Defeatist! No. Realist. from winning the Mr. Olympia, many Parrillo that’s the time when you can train Certification www.parrilloperformance.com heavier, eat a lot more food, do less program for trainers in the way cardio, and grow. You’re at your strongest, maybe even setting new records in various lifts. It’s when you bring up lagging bodyparts and add overall mass if you need to - and most of us still do need to. As such, Join the elite group of trainers who I’m a lot more excited about my are making a living doing what workouts in the off-season. This is the they love. Do you want to be just time when all the changes to your certified, or do you want to become physique are really made, despite one of the elite? the overwhelming emphasis many competitors put on the contest prep phase.

In contrast, once you start dieting for

12 June 2017 1-800-344-3404 www.parrilloperformance.com June 2017 13 the parrillo principles ten tips for taking your physique to the next level

insignificant and will not stimulate eat the same foods in the same of respondents admitted to doing progress. Too many bodybuilders amounts at the same time of day the same cardio routine without essentially train and eat the same prepared in the same way each and variance. A typical trainee will select way year round, year after year, every day. Sameness is the expressway a favored tool, a stationary bike, the why? Because they like it. In order to stagnation. John Parrillo has long stair-stepper, a Nordic-Trac push-pull to shatter physical complacency the advocated all serious bodybuilders device, the treadmill, and then use it body needs to be shocked – not in rotate between “mass-building” for 30 minutes at a moderate pace. a harmful or injurious way, rather phases and “lean-out” phases. Each If you barely sweat and use modest shocked in a manner that sufficiently phase requires a different dietary intensity you cannot realistically stresses complacent muscles and does approach and offers a chance to expect outstanding results. At best, so in a way that triggers hypertrophy. create progress-inducing contrast. this type of sameness training allows Muscles become larger in response Parrillo Performance has a huge menu the trainee to maintain their current to new and different stresses. Pro of products and the smart trainee degree of cardio condition, to not bodybuilders will look to make switches out foods and supplements go backwards. As far as generating significant changes to lifting, cardio in conjunction with phase changes. gains, i.e. significantly improved and diet every four to six weeks, on For example, you might switch from cardiovascular capacity/melting average. On the other hand, if progress Parrillo cake and Hi-Protein Powder™ off body fat, forget about it! It is Ten Tips for taking your physique 1. Stop continually playing to born proportional and we all tend is occurring don’t change a thing, don’t used in the mass-building phase to impossible to burn large amounts of to the next level your strengths: the old saying goes, to train in ways that exaggerates our touch those dials! Soft Chew bars ™and vanilla-flavored body fat exerting moderate effort. Are you stuck or stagnant? Here are “doing the same thing over and over already disproportional body. If you Optimized Whey™ during the lean- ten ways to generate progress where and expecting different results is a have a great upper body and skinny 4. Recognize stagnation: you out phase. Again, rely on BodyStat 7. Revitalize resistance training: none exists form of insanity.” Nowhere is this type little legs, dollars to donuts that the would be surprised at how many to monitor mass gains or body fat the bodybuilder needs to have a of insanity more prevalent than in lion’s share of your training time has bodybuilders refuse or fail to reductions. Calories can be clean, yet bushel-basketful of weight training By Andre Newcomb bodybuilding. Humans are creatures been apportioned to chest, shoulders recognize obvious physical stagnation. flavorful and varied. routines. Modulate back and forth of habit and what we perceive as and arms. In order to truly attack Many trainees develop a psychological between high intensity/lower volume At Parrillo Performance progress pleasurable we seek to repeat. Every weak points (in this case subpar addiction to certain training modes: 6. Rotate cardio modes: once routines and moderate intensity/ is our most important product. bodybuilder has certain muscles they legs) the amounts of training time they fall into the trap of using one again, sameness is the enemy of higher volume routines. Switch out In order to successfully remold the love to train and certain exercises should be switched: if the trainee comfortable way of eating, they progress. Do you use the same cardio exercises; don’t fall in the rut of using human body, three disciplines, weight they love to perform. Unfortunately, had been working upper body for stick to one favored type of cardio; device in the same way all the time? the same exercises all year round. training, cardiovascular training and too much of a good thing leads to 45-minutes, three times a week and they do the same workouts using If so, you are hardly alone. A recent Change exercises and change how you nutrition need be implemented and disproportional physiques. The man if that same trainee has been doing the same exercises performing the survey done by one of the major do the exercises. Add pauses, forced practiced in a balanced fashion. Every that loves to train his chest and two 20-minute leg training sessions same reps with the same poundage. fitness magazines revealed that 57% reps, drop sets, use full range-of- diet and every exercise regimen, no hates to train his legs needs to stop per week, logic would suggest the There are two stagnation questions: matter how sophisticated, eventually doing the same things over and time spent be reversed: train the is your body improving? and/or is Most elite bodybuilders ceases delivering results. Given over. Take a hard look at yourself weak point legs three times weekly your performance improving? Are you will make significant changes to their training or time, the human body will figure and your training; identify strengths for 45-minutes while reducing upper adding lean muscle mass? Are you nutrition if they go for 2-3 out how to neutralize the “training and weaknesses with ruthless self- body training time to two 20-minute reducing body fat? Are you getting weeks without making any effect” of every program and every assessment. Are you continually weekly sessions. The good news is stronger? If you are not improving measurable progress. diet. Once the body becomes used playing to your strengths while that once weak points are identified training performance and are not to the training, results cease. There ignoring your obvious weaknesses? and attacked (and attacked hard!) altering your physique, if you are is no one training program, there The remedy is to reorder your weak parts come up quickly. Relatively not adding muscle or shedding fat, is no single diet that can be used training: bias training time towards untrained muscles that are suddenly then you are stagnant. Most elite eternally without alteration. The elite lagging body parts, not favored body given lots of time, attention and effort bodybuilders will make significant bodybuilder understands this dilemma parts. Think of this step as “reality make huge advances (in muscle size changes to their training or nutrition and has a large number of diet plans, check” time. and strength) quickly. if they go for 2-3 weeks without lifting splits and cardio strategies to making any measurable progress. pick from. We have assembled some 2. Attack weak points:the serious 3. Use contrast to your advantage: The Parrillo BodyStat Kit is invaluable “Parrillo Progress Stimulators” gleaned bodybuilder starts with some serious when it comes to generating progress, for determining changes in body from the Parrillo Training manual, self-assessment; identify obvious contrast is King. Most bodybuilders composition. BodyStat is how elite the Parrillo Nutrition manual, the strengths and identify equally obvious recognize stagnation too late and bodybuilders coldly examine results. Parrillo Papers and that gargantuan weaknesses. Reorder your efforts and when they change their training (or information source: the Parrillo Sports attack weak points with the same diet) the changes made are too minor 5. Rotate diet strategies: you would Nutrition Guide. Here are our “greatest ferocity and intensity previously to have any real impact. For example, be amazed at how many bodybuilders hits” of progress stimulators. used for strong points. No one is switching your reps from 8 to 10 is eat the same way year round. They

14 June 2017 1-800-344-3404 www.parrilloperformance.com June 2017 15 the parrillo principles the trainer's page motion and seek to perfect the ability fructose. Parrillo “switches out” long- with a preference for “fasted cardio,” The Trainer's Page to isolate a muscle. Make the all- chain triglycerides for medium-chain i.e. high intensity cardio done in the By Scott Canatsey – Lead trainer at the Parrillo Performance training facility important mind/muscle connection. triglycerides. His nutritional regimen early morning on an empty stomach. The Parrillo Performance Food Prescription Play with rep speed, try slowing down requires the ample consumption Intense cardio not only builds rep speeds to increase intensity and of clean calories, ingested every endurance (thereby enabling longer In the two previous articles that I daily intake. It will not store as fat. Use maximize muscle tension. If you 2-3 waking hours. Over time, the and harder workouts,) intense cardio have written, I discussed how 28 it to cook with or to make dressing have been grinding weights, switch bodybuilder gradually adds more increases mitochondrial density. The day challenges and fast weight loss for salad or even put it in a shake. It to exploding the weights. Include all clean calories to each of the 5-8 daily lifting, the nutrition and the cardio all schemes have littered the fitness spares the protein and glycogen and types of rep ranges; Parrillo routinely “feedings.” The body’s metabolism form a complete approach. If enacted landscape in the mainstream. This will be used as the preferential energy recommends high rep sets, upwards accelerates, it amps up; the digestive as designed, the Parrillo approach coupled with the “myth of accidental source. The CapTri® is metabolized by of 30, to end an exercise. Low reps are system generates thermic heat as the builds muscle and melts off body fat muscle”,that many assume will occur, the Liver and is expressed as ketones, done for power, size and tendon and body breaks down and distributes every single time. No picking and has lead to many women and even which the body will use before using ligament strength. Moderate reps are nutrients. The continual metabolic choosing: all or nothing. a few men to avoid weight training other sources for energy. It is also a done with perfect technique. Create “food bumps” enable the bodybuilder and essentially walk off the fat with great thermogenic, as it raises the laser-like isolation that engenders to add lean muscle mass without The smart bodybuilder, the smart very moderate movement on the core temperature of the body for perfect muscle targeting. Be creative creating new body fat. The elite fitness trainee, the smart athlete, treadmill or elyptical machine. But, additional calorie burn. (Men: Repeat one of the meals for and inventive and experimental in bodybuilder has a metabolism that all looking to up their game, will all as we have discussed, the majority of meal 6) your resistance training. rages and oxidizes calories with great benefit by incorporating any or all of the weight is water and muscle that With the CapTri® automatically these ten timeless Parrillo progress- is being lost from lack of nutrition increasing meal calories by 114 per This leaves room for a snack or 2 of 8. Eat more food: John Parrillo stimulating tips. This is commonsense and severe caloric restriction. This meal, the other approximately 285 around 100 calories. Choose wisely, revolutionized bodybuilding with stuff; any one of these tips could stops metabolism and stops much of calories are not hard to get. Here is no sugar or dairy.Plus, all the veggies his high-calorie/clean-calorie/ prove to be what was needed to the fat loss. I reiterate from the last the sample Diet: you want is a good thing in each meal. high-protein nutritional approach. unstick your logjam and get progress article, “The worst thing that one (all measures are dry or uncooked) Go for 2 cups of Greens each meal! John’s nutritional strategies ushered moving. As John Parrillo points out, can do is reduce calories, if losing And don’t forget to get a gallon of in the era of the massive/yet “When it comes to bodybuilding, fat is the goal.” This sounds counter Upon rising: 12-16 ounces of water. water in. ripped bodybuilder. Before Parrillo you are either improving or going intuitive, from what mainstream, Meal 1: 6-8 egg whites (100 calories introduced his approach, competitive backwards; there is no such thing “calorie in and calorie out” method approx.) If, a person wants to swap out one bodybuilders were purposefully as remaining the same.” First off, tells us, but that is not the best way 1/2 cup red mill oats/ dry measure) carbohydrate for another or use a starving in the lead-up to a show. ease. The lack of insulin-spiking foods identify your weak points, don’t to lose fat and be healthy. Remember, 200 calories approx. different protein source, I am providing Unhealthy and unsustainable, Parrillo is critical to the process. A sluggish pretend they don’t exist. Secondly, at Parrillo Peformance we are about 1 tbsp CapTri®(114 calories) a short list of food that is acceptable. offered a spectacular new nutritional metabolism sputters and smolders construct a training regimen that “Health and Vitality through exercise strategy: use the anabolic properties and preferentially stores calories as gives priorities to the body parts that and Nutrition!” We want to keep the Meal 2: Whey isolate shake (40 grams Proteins: Turkey Breast, chicken of regular food (and powerful body fat. The raging metabolism of need it. Lastly never forget that for active metabolic tissue (muscle), and protein) and 1 cup veggies. breast, eggs whites, fish. supplements) to build unprecedented the elite bodybuilder is so intense a true bodybuilder, nutrition always actually burn the adipose or dead 1 tbsp CapTri® in shake or on veggies. Carbs: Sweet Potatoes, Brown amounts of lean muscle mass. In the pros will literally sweat as they eat comes first. Without disciplined tissue (fat). rice, whole grain oats. Parrillo nutritional approach only their meals, indicative of the thermal nutrition there will be no progress. Meal 3: 5 oz. Turkey or chicken breast Greens: any green veggie is great. clean calories are ingested. The clean effect of bodybuilding foods. Without Parrillo-style nutrition and I want to offer a sound starting point (grilled or baked or on Foreman grill). Flash frozen is best. calories are derived from potent, supplementation, you can be strong, for a diet designed for fat loss and (150 calories) nutrient-dense natural foods and 10. The Parrillo approach is not fit – and fat! The NFL is full of men that muscle retention. I will keep it simple. 1/2 cup sweet potato. (125 calories) This method may not make the scale are augmented with potent Parrillo a fitness cafeteria: in order to can bench press 500 pounds, sprint up Spices and seasonings make a world 1 cup green veggies (30 calories) move very quickly, as a good sensible nutritional supplements. High calorie obtain the maximum benefit from the and down a football field all day long – of difference in the taste of these 1 tbsp. CapTri® (114 calories) diet should, but the body composition eating enables the bodybuilder to Parrillo approach to bodybuilding, yet still carry a 30% body fat percentile. foods. It can be boring or a little spicy will change dramatically. That is what train harder and longer and as a all the core elements need to be Establish the classical Parrillo multiple- depending on one’s taste. Just avoid Meal 4: 6 oz fish of choice, (tuna, we look for at Parrillo Performance. result grow maximally muscular and included and practiced religiously. The meal template, gather your supplements; sugary or fatty condiments. (sea salt talapia, orange roughy etc.) (200 This is why we do full BodyStats. We significantly stronger. Parrillo nutritional approach is the never miss a meal and never stray from or Mrs. Dash is great for seasoning). calories) measure fat loss and muscle gain. foundation. Before all else, square up eating clean. Layer atop this foundation 1/2 cup brown rice. (75 calories) The scale is not the main tool for 9. Build the metabolism: the the nutrition. There is no gradualism of perfect eating lots of hardcore weight For the ladies, I recommend 5 “shots” 1 cup greens (30 calories) us. It is confusing to most who are Parrillo approach to nutrition is in Parrillo; once you start adhering to training and lots of high intensity cardio. of food each day. Each one around 1 tbsp. CapTri® (114 calories) trying to get in shape or lose weight. designed to, over time, accelerate the the Parrillo nutritional approach, it Those that can adhere to the “Parrillo 400 calories. For men, 6 “shots” Remember, stay away from sugar and BMR, the basal metabolic rate. The is 100% from meal one on day one. Process” for three months routinely of food at 400-500 calories. I also Meal 5: Whey isolate shake (40 grams dairy especially, as it is just fat and BMR is the body's thermostat and is Lifting is done often and is hard and undergo mind-blowing transformations. suggest the use of our amazing protein) and 1 cup veggies. sugar. All calories are not even close accelerated by cleaning up the food heavy. Exercises are routinely rotated; Use any or all of these ten timeless product, a pure C8 MCT called 1 tbsp CapTri® in shake or on veggies. to being created equal. selections and eliminating insulin- Parrillo advocates both high reps tips to bust through to the next level of CapTri®. One tablespoon per meal will 300 calories total meal. stimulating refined carbs, sugar and and low reps. Cardio is done daily, physical development. give a solid 575 calorie addition to the Until next month.

16 June 2017 1-800-344-3404 www.parrilloperformance.com June 2017 17 News & Discoveries In Fitness & Nutrition Tips & Tidb its We told you so! To eat or not to eat (before exercising): of the month That is the question Exercise enthusiasts often wonder whether it's better to eat or fast before a workout. A new Recipe w Food study is the first of its kind to show the effects Spotlight of the month of eating versus fasting on gene expression in adipose (fat) tissue in response to exercise. This study highlights the different roles fat plays in powering and responding to exercise. The study is Ginger Sauce Lentils published ahead of print in the American Journal of Physiology -- Endocrinology and Metabolism. for Vegetables • Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber 2 tbsp. CapTri® Researchers from the University of Bath in the 200 g. chopped onions • Whether purchasing lentils in bulk or in a packaged container, U.K. studied a group of overweight males. The make sure there is no evidence of moisture or insect damage 1 clove garlic‑minced and that the lentils are whole and not cracked. volunteers walked for 60 minutes at 60 percent 1 tsp. grated fresh ginger OR 1/2 tsp. dried ginger maximum oxygen consumption on an empty 2 tsp. lemon juice • Combine cooked lentils, and chopped sweet peppers to make stomach and, on another occasion, two hours a delicious cold salad. Season with your favorite herbs and after consuming a high-calorie carbohydrate- spices. Simmer onions and garlic in CapTri® until soft. Stir rich breakfast. The research team took multiple in ginger and lemon juice. Simmer 5 minutes more Nutritional Information for: blood samples after eating or fasting and after to give flavors time to expand. Makes about 2/3 cup Lentils, cooked, 1 cup (198 grams). exercising. The researchers also collected adipose that can be refrigerated for later use. tissue samples immediately before and one hour Calories: 229.68 Fiber: 15.64g Iron: 6.59mg after walking. Supplement Especially good over carrots or zucchini! Protein: 17.86g Sodium: 3.96mg Phosphorous: 356.40mg of the month Fat: 0.75g Potassium: 730.62mg Vitamin A: 15.84 IU Gene expression in the adipose tissue differed Ginger sauce also makes broiled fish tastier! Total Carbs: 39.86g Calcium: 37.62mg Vitamin C: 2.97mg significantly in the two trials. The expression of two genes, PDK4 and HSL, increased when the men fasted and exercised and decreased when they ate before exercising. The rise in Question & PDK4 likely indicates that stored fat was used to fuel metabolism during exercise instead Answer of carbohydrates from the recent meal. HSL Parrillo Protein Bar™ typically increases when adipose tissue uses • 20 grams of high biological value protein What can I do to increase my calves? Question: pyramiding up in weight each set. Finish off your stored energy to support increased activity, such • Perfect 60-40 ratio of carbohydrates to protein calf routine with some toe presses on a leg press as during exercise, explained Dylan Thompson, • Optimal post-workout “feeding” Answer: The best calf routines seem to be the machine, doing as many reps and sets as you can. corresponding author of the study. ones in which the calves are worked two days in a Bodybuilders have clamored for this product for years: a row, followed by a day of rest. In the first workout, These results reinforce the view that "adipose high protein bar that packs enough wallop to replenish emphasize soleus work, using seated calf raises as tissue often faces competing challenges," nutrients lost during an all-out training session. With 20 your core exercises. The next workout, stress your Thompson wrote. After eating, adipose tissue grams of pure protein isolates and 30 grams of slow- gastrocnemius. Standing calf raises will be your core "is busy responding to the meal and a bout of release carbohydrates, the Parrillo Protein Bar™ sets a exercise. So for your first calf workout, start with exercise at this time will not stimulate the same new industry standard for potency and taste. Plus, with seated calf raises. Do two to four sets of seated [beneficial] changes in adipose tissue. This means a 60-40 ratio of carbohydrates-to-protein, considered calf raises with 100 reps each time. Yes, 100 reps! that exercise in a fasted state might provoke more optimal for post-workout nutrient replenishment by nutrition experts. The Parrillo Protein Bar™ is the perfect Perform “shit squats” and calf stretches between favorable changes in adipose tissue, and this could formula. And how about taste? Parrillo Performance has each set. To further press your soleus, do toe presses be beneficial for health in the long term," he noted. struck the perfect balance between taste and potency, with your legs bent. Go for as many reps and sets as compromising on neither. Is it any wonder that these you can. Stretch your calves hard between sets. Make American Physiological Society (APS). "To eat or not to eat bars are so popular? your calves burn like never before! The next time you (before exercising): That is the question." ScienceDaily. work your calves, start with standing calf raises. Do ScienceDaily, 6 April 2017. . Butter Delight, and Strawberry Shortcake flavors.

18 June 2017 1-800-344-3404 www.parrilloperformance.com June 2017 19 inflammation imflammation: douse the flame with supplementst

found to lower C-reactive protein, a Shark cartilage is appropriate for minerals. These special fats are called measurement of inflammation in the bodybuilders, exercisers, and other Essential Fatty Acids. People who diet body. A simple blood test measures athletes for joint protection – and hard and long and try and go fat-free this marker. can be considered as a recovery often suffer nasty side effects from supplement. Intense training, EFA deficiency: itchy, peeling skin; hair This is all pretty impressive research. whether from pounding weights or loss; stiff and sore joints and short- So if you’re walking around with the pavement or aerobics floor, can term memory loss. aching, inflamed knees, it’s time to produce skeletal muscle and joint start supplementing with this stuff. damage that involves a subsequent A good supplemental source of EFAs inflammatory response. (Some is evening primrose oil (EPO), made Use our Joint Formula to obtain these inflammatory response is okay; too from the seeds of a plant native to nutrients. The daily usage is 2-3 much isn’t.) The use of cartilage could North America. EPO is the richest tablets a day. thus enhance your recovery process. A source of gamma linolenic acid (GLA), faster recovery means you can get back one of the EFAs. Inflammation: Douse the flame with supplements Shark Cartilage into training sooner and hit it hard. EPO has an anti-inflammatory action By John Parrillo Our Joint Formula also contains shark Shark cartilage may even be a on joints that might be affected cartilage, which is worth honorable preventative against arthritis and joint by various types of arthritis. There Shooting for your gym’s all-time people grab nonsteroidal anti- Glucosamine and Chondroitin mention. Shark cartilage has pain- problems. If you are starting to feel is moderate evidence that afford deadlift record, running 10 inflammatory drugs such as ibuprofen, relieving and anti-inflammatory stiff, painful joints, it may signal the some benefit in relieving symptoms miles flat out, or playing a hard game acetaminophen or aspirin. Although Glucosamine is an important properties. It been shown to ease two onset of arthritis. The conventional of rheumatoid arthritis and of full-court hoops can inflame your they work, these drugs also slow building block required by the body serious types of arthritis: rheumatoid wisdom is that you just getting older, osteoarthritis. body, delivering serious damage to healing by interfering with production to manufacture molecules called arthritis, a chronic, systemic and there’s nothing much you can do Parrillo Performance recognized the your joints, ligaments, and tendons. of glycosaminoglycans, necessary glycosaminoglycans, which are found autoimmune disorder in which the about it. Well, maybe, maybe not. I’ve need for a product that counteracts If this kind of all-out behavior sounds components for new connective in human cartilage. Chondroitin immune system to attack the joints had many young people take it, and inflammation. Our solution is Evening like you, you need to fan the flames tissue. Plus, the potential side effects accelerates the repair of joints and causes inflammation and joint they definitely feel that it has helped Primrose Oil™ a concentrated source of inflammation, prevent further of popping too many of these drugs by serving as a building block for destruction; and osteoarthritis, a their muscle and tendon health of Essential Fatty Acids. Each 1000 mg damage, and set the healing process include stomach ulcers, kidney cartilage. It also holds water, allowing wear-and-tear disease that causes significantly, and I know many older gel cap contains 30 IUs’s of vitamin E, in motion. problems and ringing in the ears. nutrients to pass easily through the breakdown of joints and bone. active people who swear by shark 100 mg of Gamma Linolenic Acid and Rather than downing painkillers cartilage. This is important because These benefits demonstrate that cartilage and have little or no trouble 760 mg of Linoleic Acid. For background, most inflammation like they’re candy, try nutritional cartilage has no blood supply running shark cartilage has a great potential with their joints. It can clearly provide is of an acute nature. You cut your supplementation. Certain dietary through it. Both glucosamine and in treating arthritic diseases. The tremendous relief to painful, swollen, How much do you need? We finger or turn your ankle, and your supplements are thought to help heal chondroitin work through pathways mechanism behind shark cartilage’s and stiff joints. The protective and recommend taking one to three body initiates healing, and the inflammation. Take a look: that regulate inflammation, cartilage success against arthritis primarily anti-inflammatory effects of shark capsules daily – then notice how some inflammation eventually subsides. So manufacture, and immunity. lies in the complex carbohydrates it cartilage should not be ignored. of your most troublesome conditions inflammation isn’t necessary bad; it Fish Oil (Omega-3 Fatty Acids) contains, called mucopolysaccharides, start to disappear. is a natural defensive reaction that Most studies with these substances which relieve the chronic and painful Evening Primrose Oil™ occurs when the immune system Found in fatty fish and specific dietary have been favorable; particularly in inflammation that curses so many References recognizes something inside the body supplements, omega-3s are a special the treatment of osteoarthritis (OA), arthritis sufferers. Your body needs certain special 1. Kanzaki, N., et al. 2012. . Effect that it decides is foreign (like germs) type of dietary fat that perform a the wear and tear of the joints that fats just like it needs vitamins and of a dietary supplement containing and sends reparative substances in to number of positive functions. One is takes place with age and impact glucosamine hydrochloride, fix it. to help fight muscle inflammation and trauma (even exercise) on the joints. chondroitin sulfate and quercetin promote the storage of glycogen in Research shows that glucosamine and glycosides on symptomatic knee But sometimes the inflammatory muscles for sustained energy. chondroitin improve pain and help osteoarthritis: a randomized, double- process does not shut off, and maintain the integrity of the joints. blind, placebo-controlled study. inflammation becomes persistent. In addition to eating fish, a good move A 2012 study looked into the ability Journal of the Science of Food and Chronic inflammation is a leading is to take omega-3s in supplement of glucosamine and chondroitin to Agriculture 92: 862 – 869. cause of human disease, including form. Parrillo Performance offers its help with knee osteoarthritis. So if cancer and cardiovascular disease. If omega-3 supplement: Fish Oil DHA you’re someone who has gone full- 2. Kantor, E.D. et al.2012. Association you can stop chronic inflammation or 800 EPA 200. It is a natural marine-lipid bore on squats, or danced like crazy between use of specialty dietary at least control it, then you have a good concentrate that contains omega-3 in step aerobics classes most of your supplements and C-reactive protein chance of enhancing your health. fatty acids in medically recommended exercising life, listen up! (1) concentrations. American Journal of concentrations. We suggest one Epidemiology 176: 1002 - 1013. To control inflammation, most serving daily with your meals. Also, these nutrients have been

20 June 2017 1-800-344-3404 www.parrilloperformance.com June 2017 21 iron vic speaks

TRICEPS PRESSDOWN

With the triceps pressdown, there are two methods for performing the exercise that lead to full, impressive triceps: the strict method and the cheating method. The strict method develops the overall heads of the triceps. To do the strict method, keep your upper arms and elbows close to the sides of your body as you push down to a fully locked-out position. Keep your arms and elbows in this position throughout the BY IRON VIC STEELE range of motion.

The cheating method builds the belly (the third head of the triceps). To perform this version, keep your elbows angled out away from your Home gym on the cheap body as you push through the exercise. Guide the bar straight up stands up better to long term use and to your lower pec. With both methods, rely on the strength of your The proper way to flye abuse. I think the power rack is the biceps to return the weight to the starting position. The anabolic properties of regular food altar of any home gym. I call it my ‘safety’ power rack because it allows Bodybuilders typically have well-developed heads on their triceps Speeding up recovery me to squat and bench alone and because they perform their exercises very strictly. Powerlifters, on the Why bother to belt squat? be safe. I set the rack pins (long iron other hand, have huge “hamhock” triceps because they cheat their poles) just below the low point in my Beach cardio exercises. To get the best of both worlds, use both the strict and the squat and just below the low point of cheating methods in your arm routines. Pro Carb™ uses my bench press. If I fail with a squat, I simply ride the failed rep down the PERFORMANCE POINTS Hello! adjustable benches can be purchased pins and scoot out. In the bench, I used for less than half of their original will ride the missed rep down to the • Use the strict method (elbows and What is needed to construct a serious value. I would start with a 315-pound pins, deflate my chest and slide out upper arms close to the body) for home gym? I can’t seem to get a Olympic barbell. Try and purchase underneath. The power rack is also overall triceps development. decent workout at my local Gold’s a bar with a center knurling. This is used for chins and pullups. My power anymore. It is so crowded at the times called a “power bar.” The power bar rack has an overhead pulley device • Use the cheating method (elbows I go that I can’t really get any flow is 1/8th of an inch thicker than the attached that enables me to do triceps angled out) to build mass. Guide the going. I have people monopolizing the Olympic barbell and the thicker bar pushdowns and all manner and type bar straight up to your lower pec. equipment I use – there are just too damn many folks. I have a super clean basement and about $1,000 to spend constructing a home gym; is this With the Parrillo Training Manual™ you will learn specific exercises that enough? What would you purchase? have proven effective for some of the nation’s top competitive athletes. It orderorder today!today! will help you determine the optimum rep/set scheme you need to maximize Jimmy C., Woodstock muscular density, cardiovascular density and muscular endurance. The manual is designed to help you increase your mental acuity, perfect your I would start off by trying to buy form and intensify your workouts. It also contains individual chapters for each everything used; weight and plates, muscle group, featuring sample workouts used by John Parrillo with some of barbells, dumbbells and benches do the top professional and amateur bodybuilders in the world. Each chapter not degrade to any significant degree has illustrated movements to show you the proper form for that particular over time so check the local want exercise. The Parrillo Training Manual™ also gives you information on the ads for used exercise equipment. I importance of aerobic training and how it can help improve your physique. In have a used sporting goods store in addition to this, there are chapters on fascial stretching, a revolutionary way my area where I purchased a terrific to stretch your muscles for maximum growth and a chapter on proper posing. power rack for 25% of its original Including all of the mandatory poses for most bodybuilding organizations. cost. Barbells and dumbbells and

www.parrilloperformance.com June 2017 23 iron vic speaks john parrillo’s performance press

are light and Arnold flings his arms your eating and establish anabolism. Parrillo belt-squat session. Why would used high rep belt squats to “reset” out wide as he slowly lowers each Now add in hardcore weight training anyone subject themselves to this sort the lifter’s Golgi tendon reflex trigger dumbbell super deep. Note that he and make sure to get plenty of of torture? point. The Golgi is Nature’s shutdown lowers the bells below the level of the regenerative sleep. Do so and you will switch that it throws if it feels the chest on every rep. This slow, precise, experience “the anabolic properties of Ralston, Charleston body is on the threshold of ripping or light flying “pre-stretches” his pecs regular food” firsthand. tearing a muscle during a maximum on every rep. At the low point, he There actually is a strong rationale effort. To make a long story short, doesn’t begin the concentric loaded Mr. Steele, for performing belt squats. This leg- John successfully raised the lifter’s phase by pushing the bells upward, shocking exercise pumps the thighs too low Golgi threshold and within like the beginning of a bench press, I train a lot and recovery, session to to the bursting point and belt squats a year that same lifter squatted rather he ‘hugs’ the bells upward session, is a problem. I use 50-50 Plus will make you stronger, much, much 744-pound for a new national record. keeping his arms flung wide and using and cannot imagine training without stronger. John Parrillo is an equipment The protocol is simple and brutal. pec power and pec power alone to it. After a crushing workout, I can innovator and many decades ago he Select poundage that allows the belt raise the bells. A really strong man literally feel the depleted energy being custom-built a state-of-the-art belt squatter to make 30-reps all on their can obtain maximum pec stimulation put back into my body as I drink my squat platform. John devised the own. At this point, John and 2 or 3 using no more than a pair of 40s and 50-50. Any other ideas? I am heading 100-rep belt squat protocol while other spotters, all clustered around big stretch. into a heavy training phase and can’t working with one of the nation’s top the belt squatter, begin assisting the seem to bounce back like I used to. Of powerlifters. In 1980 John assisted a lifter by providing forced reps. At Hello, course I’ve never trained as hard or as very good Ohio regional powerlifting some point, even with help, the belt often as I do currently. champion whose goal was to increase squatter cannot do another rep. At I really like that Parrillo phrase, “The his squat from a very respectable 650 that point John and the other spotter anabolic properties of regular food.” Josh, Westminster pounds to 700 pounds. He lifted in the will literally pick the lifter up so that That sounds great – but what does it 198-pound class and sought Parrillo’s he can perform negative reps; at the really mean? I would suggest that (in addition assistance. John came at the problem end of 100-reps, the belt squatter’s to consuming a 50-50 Plus™ shake from a totally different direction: he Golgi threshold has been scrambled. of lat pulldowns. You also will need an Jet, Memphis post-workout) you also eat a Parrillo adjustable bench and a bunch of used You can build a killer chest if you Protein bar™. Have you looked at dumbbells. Look locally, look used and become a “flye” master. The pectorals Clean calories taken in ample amounts the stats on this little powerhouse I bet you could round up everything have two basic functions: to push create anabolism, which simply means sports nutrition bar? This 65 gram for $700 or less. I love home gym and to hug. You are deprived of your that all the preconditions needed bar provides 220 calories, 20 grams training; you can train when you want push exercises (bench presses, incline for muscle growth are present and of protein, 30 grams of carbs and and don’t have to drive anywhere. presses, machine presses) however accounted for. When the nutritional no sugar. The balance of protein- Plus, the power rack allows you to you are still in the game because you preconditions are satisfied, all that to-carbs creates a near-perfect 40% squat and bench without the need for can do all the hug exercises. But you is needed to grow muscle is a high- protein/60% carb ratio, the ideal a training partner. need to do them right. Most trainees intensity workout. To complete the micronutrient balance for optimal use way too much weight and use growth cycle follow up ample calories post-workout replenishment. This bar Vic, way too short a rep stroke when doing and high intensity weight training is delicious and comes in five flavors flyes. The way most trainees perform with rest. Nutrient-dense natural (my favorite is peanut butter.) This is What pec exercise program would flyes is incorrect and ineffective: your foods eaten in sufficient quantities a meal in a wrapper. Eat a protein bar you design for a guy that can’t bench flyes should not look like some sort generate positive nitrogen balance. If in addition to taking your 50-50 Plus™ press? I used to be a pro baseball of weird, partial-rep bench press. Ego serious weight training is combined and your energy drop will become pitcher and pretty much burnt out prevents many trainees from using with ample calories muscle growth a thing of the past. I personally will my right arm. I can do flyes and pec- light poundage. The super heavy occurs. Most people eat too much of consume a double serving of 50-50 crossover but benching is out. I am dumbbell flye is also a way to get hurt: the wrong foods at the wrong times. Plus™ after a particularly grueling doomed to have a scrawny chicken Mike Mentzer ended his bodybuilding When someone suddenly shifts to a workout – and also eat a protein bar. chest forever? Also – what is the career by ripping an upper pec clean Parrillo-style high-calorie high-protein Clean supplemental calories will cure best gain weight Parrillo product? I off the bone doing incline flyes with nutritional regimen (jettisoning all the what ails you. am 6-3 and 190. I have always been way too heavy a weight. One of the empty calories, sugar foods, alcohol a light eater. I’d rather take in extra bells got away from him and tore his and refined carbs) they establish Vic, supplemental calories than have to pec and ended his career. If you want anabolism. If while anabolic they cook the additional calories. a real education of flyes, take a look undertake serious and effective Why would someone do a 100-rep at how Schwarzenegger does his flyes weight training, rapid gains occur. This belt squat using spotters? What is the Thank you, Ross, Dallas in the Pumping Iron movie. The bells is the personification of ‘the anabolic logic behind this? I have heard it said properties of regular food. Square up that people routinely throw up after a

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SendSend usus youryour storystory You’ve worked hard to get where you are today, so why not share your story of success by being featured in the Performance Press magazine? You can help inspire and motivate other readers to get where they want to be! Just send a letter (include contact info) and photos to the address below. Or e-mail [email protected] Paige Welch April 2017 Feature Athlete