2003 4 John Parrillo’S Performance Press

Level One Certification Cincinnat, Ohio February 21-22 Photo by: George Legeros JOHN PARRILLO’S PERFORMANCE PRESS

Excepting for John Parrillo, no the two men. want to hear but what they need name has appeared more times on to hear. Todd obviously gives ex- the pages of the Parrillo Perfor- Todd helped Teresa Hessler in her cellent advice; he has assisted and mance Press then that of athletic quest to become an IFBB fitness continues to assist innumerable ath- super-trainer Todd Swinney. Todd professional back in 1995. Shortly letes in their quest to improve. is a true physical renovation expert, thereafter Todd assisted Ivory ‘Pa- Todd’s main claim to fame is that schooled and skilled in the myste- poose’ Turner in capturing the light- he helps people acquire lean muscle rious methods and modes used to weight title at the NPC national mass and lose body fat. Todd is prepare elite athletes for national championship. Todd worked with adept at devising nutritional game and world-level competition. Re- Mary Ellen Doss and helped pre- plans that result in the user becom- gardless the criterion, Todd’s cre- pare Stacy Hilton win her pro card ing significantly leaner with no deg- dentials are impeccable. He has win radation of muscle mass. As a re- produced champions, male and fe- sult, the world is beating a path to male, young and old, athletically Todd Swinney’s door; he is in big gifted and athletically challenged. demand. “I have never been Todd has assisted all kinds of busier then I am currently. I am competitors prepare for all so busy that I’ve actually types of competitions and narrowed the scope of my events. The results professional services. achieved by those who Nowadays I concentrate work with Todd speak on nutrition pretty much for themselves and exclusively.” speak loudly. The list of people Todd has worked Todd utilizes nutritional with over the last 15- tactics to help clients years reads like a Mid- achieve physical goals. Atlantic States athletic One universal, elemental “who’s who.” Todd helps goal is to achieve a radical Olympia multi-time runner-up reduction in body fat. Those Kevin Levrone prepare for body- who follow Todd’s agenda favor- building battles. Todd first met the ably alter their body fat percentile. Maryland Muscle Machine way “My approach has proven itself back in 1990. “Kevin had just won over and over; the methods work. the Maryland State championships I combine high intensity weight and weighed about 205-pounds. I Todd Swinney the training with lots of cardio and strict thought he was destined for great- fitness factory eating. I supply the game plan and ness almost from the first time I the client supplies the discipline, for- met him. Over the years that have titude and patience. If they perse- followed, I have helped Kevin pre- . Angel Friend was another athlete vere and stick with the program pare for all of his professional com- Todd helped turn pro. “Recently I they will make progress.” Asked petitions, in various ways and to helped Tina Forlifer achieve pro to define ‘progress’ Todd didn’t varying degrees.” The fact that Figure status at the NPC Junior na- hesitate for an instant, “Increased Todd’s place of business is located tionals. At last count I’d assisted muscle mass, a reduced body fat within the confines of Kevin’s ten athletes to become IFBB card- percentile…bigger, leaner, stronger, Millersville, Maryland gym should carrying professionals.” The ath- faster.” tell you something about the close- letic elite seek Todd’s council be- ness of the relationship between cause he tells them not what they When someone engages Todd’s

www.parrillo.com 1-800-344-3404 Performance Press / December 2003 4 JOHN PARRILLO’S PERFORMANCE PRESS

These athletes, whom you may remember from previous issues of the Parrillo Performance Press, have all trained under the direction of Todd Swinney the Fitness Factory.

services the first order of business into combat shape than Patton had the man to see when it comes to is a long interview with the new men in his 3rd Army. Most recently getting real results quickly, safely client. A wide variety of seemingly Todd assisted big Joe Sauder in and without resorting to chemical unrelated topics and obscure mi- transitioning from a 340-pound shortcuts. Only a small sliver of nutia are discussed and Todd then world champion powerlifter to 241- Todd’s clients are elite athletes. “I takes the information and devises pound second place finish at the would say 80% of my clients are a customized nutritional program; NPC Maryland State bodybuilding what you would likely call ‘normal’ one perfectly suited for the indi- championship; all in one incredible people.” Todd explained his ap- vidual. Todd devises a program 18-month period. And Big Joe is proach over the phone from his that melds with the client’s lifestyle not atypical. Todd has assisted office in suburban Baltimore. “My and enhances effort in their part. more amateurs in becoming IFBB typical client is someone who holds He concentrates on helping indi- professionals (bodybuilding, fitness, down a regular job, has a viduals sculpt their physique by and figure) than any other trainer spouse…some have families, all manipulating what they eat. When in the country. have ongoing commitments. The they eat and how much they eat – people who seek out my services and drink – are part of the nutri- His Baltimore-based nutritional – and a huge portion of my new tional equation. Todd’s dietary ad- consulting service caters to a wide business are by way of referral – vice has whipped more champions variety of clients. He is known as are serious people by nature.” He

5 December 2003 / Performance Press 1-800-344-3404 www.parrillo.com TODD SWINNEY: ONE MAN FITNESS FACTORY

likes working with ‘regular’ people of the saturated fat and sugar, kick cedures. “Over these many years as sometimes elite athletes can be up the protein, eat lots of fiber and I’ve been greatly influenced by troublesome to deal with. Todd is use starchy carbohydrates with John and his revolutionary theories always diplomatic, “Let’s just say great care. Take specific nutritional on bodybuilding. I use and recom- that some champions have a very supplements at the appropriate mend his approach to training and well developed sense of self – ego time. Train hard, train heavy and I use and recommend his nutritional – where a regular person is much train often.” Sound familiar? It products to all my clients. John’s more inclined to be accepting of the should; it’s right out of the Parrillo super-potent products work!” Elite total package I offer.” Playbook. “John and I see eye-to- athletes know that regardless their eye all up and down the line on just current level of fitness, regardless Those who subject themselves to about every aspect of bodybuild- of their current skill level or cur- all the aspects of his comprehen- ing. I am very good friends with rent degree of expertise, as an ath- sive nutrition program make the Parrillos: I had John Parrillo out lete they will perform even better progress far faster then those who as our guest head judge at the with a lowered body fat percen- pick and choose, as if they were in Maryland State NPC champion- tile. As an athlete, regardless the some sort of cafeteria line. Todd ships. Dominique Parrillo was our discipline, when you carry less suggests spreading daily caloric competition expeditor. My friend body fat – with no loss of muscle allotment out over many meals. His Shawn Ray made the trip from the mass – you move faster and are clients typically eat 4-6 meals each West Coast to act as Master of more agile and mobile. You can be day, all roughly equal in size. “Don’t Ceremony.” lean and still carry plenty of func- try and digest all the day’s calories tional muscle mass. You can be in 2-3 mega meals.” He advises, Todd is also an avid follower of shredded yet still retain plenty of “…spread the calories out…get rid Parrillo training and nutrition pro- power. Body fat impedes – not en-

www.parrillo.com 1-800-344-3404 Performance Press / December 2003 6 TODD SWINNEY: ONE MAN FITNESS FACTORY hances – performance. Todd is suc- stimulate or retard the process; it all putting a plan into action and keeping cessful because he gets tangible, vis- depends if you eat enough and eat the it up for 2-3 months, is what separates ible results for his clients. “I am busy right things after a high intensity work- the poseurs from the serious.” Todd beyond belief. I have never been more out.” Swinney, The One Man Fitness Fac- active and productive. But I’ve tory, draws people to him like been doing this for quite a few bees are drawn to a fresh years now.” His longevity is leg- honeycomb left outside a endary, “I just celebrated my country shack on a hot, Au- 15th year as a Fitness Profes- gust Alabama afternoon. Se- sional. In my business if you rious fitness folks, the kind don’t take care of business intent on taking it to the next you don’t get to level, have sought Todd’s celebrate 15-year anniversa- expert council for the past ries…you’re long gone by fifteen years. Is it any won- then.” Todd has all the business der that a man with Todd’s he can handle. level of expertise thrives in this age of superficiality? “These days I won’t weight Apparently, results still mat- train a person unless they are ter. on my nutrition program. I tell folks who want me to run them through a Parrillo-style, high intensity weight workout that I CHIP OFF THE can’t – I’m saving my available OLD BLOCK time and energy to assist the weight training efforts of those Justin Swinney recently took who use my nutrition program.” second place at the 2003 NPC Teenage Alabama “Unless they follow the guide- bodybuilding championships. lines of my nutritional approach Ironically, Justin’s father and do the right things the other (Todd) took 2nd place at this 23-hours of the day, everything very same contest back in we accomplish in the gym will 1980. Justin’s win caused be undone by poor eating hab- Todd’s son Justin recently took 2nd Todd to reminisce, “It blew its. I could design for you the place at the 2003 NPC Teenage Ala- my mind a little bit when it finest workout program, yet the bama bodybuilding championships. turned out that Justin had results would be horribly, mis- taken the identical place in erably unproductive.” Todd the identical show in the iden- said. To his way of thinking, the work- Another oft overlooked recovery fac- tical age group as I had - 23-years out is the easy part. “A high intensity tor is the role of sleep, Todd asks, “Do prior!” Like an episode from the Twi- workout is fine but what does a seri- you get adequate rest afterwards? You light Zone, it was, as Yogi Berra once ous workout do in a physiological should. If you train as hard as you’re said, “Like déjà vu all over again.” sense? It tears you down; literally supposed to, you need to get ample rest Justin appears to have a bright body- making you smaller and weaker – only or you’ll never fully recover.” Todd is building future; he has the genetics and by eating adequate (or inadequate) all about commonsense ideas, ones tried the bone structure to go as far as he post-workout nutrients can we trigger and proven. “Action is the key to suc- chooses. Look for a feature article on (or prevent) the commencement of the cess; anyone can think up an ideal Justin coming up soon in the Parrillo recovery process. Eating can either training or eating routine, but actually Performance Press.

7 December 2003 / Performance Press 1-800-344-3404 www.parrillo.com

JOHN PARRILLO’S PERFORMANCE PRESS

I had just returned from the Olym- pia weekend in Las Vegas. De- spite the sleep deprivation brought on by my insisting on partying like it’s 1999, I was totally fired up to train hard. Being around so many awesome physiques had motivated the hell out of me. Randy had not been able to go, since he had only been working at his new job for a few weeks. Besides that, unlike me he didn’t have a magazine pay- ing his way, and the young man did not have the couple grand in fold- ing green it takes to have a good time in Vegas for three days. And that’s assuming you stay away from the ‘escorts’ section of the phone book and the fancy steakhouses. Even without gam- Ron Looking Like A Peanut Next to 290- bling, I still manage to leave Sin City every time scratching my head and Pound Ronnie Coleman wondering, ‘how did I manage to spend all that money in so little time?’ season and diet down to 287 just The look he shot at me was part like he does if I want to be the best anger, part hurt. I think he knew Through the magic of pay-per- pro bodybuilder ever. How long even before I had said anything view television, Randy had do you think that would take, if I that he was being delusional. watched the Mr. Olympia and was train really hard, eat a ton of good Randy has about as much chance equally jazzed about getting bigger. food every day, and eventually add of looking like Ronnie Coleman as Much bigger. For a minute I wasn’t in the – you know, ‘special’ supple- he does waking up tomorrow even sure he was being serious and ments?” I looked my naïve charge morning with an extra ass growing I sniffed the air around him to make dead in the eye and said what had out of his chest. And nobody wants sure he hadn’t been smoking dope. to be said. I don’t like to be cruel, that – do they? but it is my obligation to save him “Man, I want to look exactly like from living in a fluffy dream world “How can you say that, when Ronnie Coleman!” he exclaimed as with marshmallow clouds and lico- you’re always telling me not to put he picked up a pair of 85’s and set rice-stick trees. limits on myself?” he spat. “Now them down near the incline bench. you are saying I can’t be that big, “Me and him are the same height, “Probably never, Randy.” that’s just not cool.” so I need to weigh 320 in the off-

9 December 2003 / Performance Press 1-800-344-3404 www.parrillo.com A BODYBUILDER IS BORN

“He is, but he is very, very different from nearly every other man alive today. Certainly he trains his butt off with some monster weights. I know in his leg training alone this year he was squatting 800 pounds for reps and leg press- ing 2,500 pounds. Ronnie also eats like clockwork every two hours. But you have to also realize that the man is a true genetic freak. His body responds to the training and eating in a way that almost nobody else’s does. Ronnie is an in- spiration to a lot of us, but as far as making it your goal to be a clone of Ronnie – it’s not even remotely realistic.”

I could tell Randy was still unconvinced. I knew he needed Doing a Little better Next to 265-Pound a little positive feedback right now. “You have a lot of growing left to Craig Titus do, and I have no doubt you can be a very good bodybuilder,” I of-

“Easy there, let me explain. How hard was it for Ronnie to win this Olympia, based on what you saw?”

Randy shrugged. “Not too hard, I guess.” “You didn’t get to see the prejudg- ing like I did, so let me fill you in. The second the guys walked out on stage a little after noon, it was obvious that Ronnie was in another league. I almost want to say he was in a different species. In fact, the guy next to me said he was going to check out back for a parked UFO, because Coleman simply had to be some alien. No human being could possibly be so huge and ripped.”

“But Ronnie is a human,” Randy At last! Dwarfing 100-pound Nicole challenged. Rollolazzo

www.parrillo.com 1-800-344-3404 Performance Press / December 2003 10 A BODYBUILDER IS BORN

in the magazines, or even in com- parison to local amateurs. All I worry about is how I look com- pared to the Ron Harris of yester- day. You are a lot more impres- sive than the Randy I met over a year ago, and that’s something to be proud of. In another year you should be even better, and so on. That’s what it’s all about. Does that make sense?”

Randy nodded. “Yeah, it just gets depressing sometimes seeing how far I have to go before I can stand next to these guys in the magazines without looking like a skinny little kid,” he laughed.

“One day you will realize that Make No Mistakes, the Top Pros are Genetic great physiques come in all shapes Freaks and sizes,” I assured him. “Guys like Frank Zane looked incredible and never weighed more than 200 pounds on stage or had arms any fered, “but these top pro’s, the hard side chest in the mirror, fol- bigger than 17 or 18 inches. That’s guys in the Olympia top ten, they lowed by a crab most-muscular. why you should indeed try to in- are simply a different breed. They Now that he was back to his usual crease your measurements and are literally mutants, except instead lean condition, striations were evi- muscular bodyweight, but don’t of having titanium claws like Wol- dent in his pecs. I could see I had worry that it doesn’t stack up to verine, they have the ability to alienated him by dashing his dream. some 300-pound mutant with 23- grow far more muscle mass than But this dream was not a healthy inch arms.” a normal human.” one. He looked in the mirror and hit a “Yeah, but the drugs. . .” Randy “You know, there is only one front double biceps. “Only 110 tried to interject. I shook my head Ronnie Coleman in bodybuilding, pounds and seven inches to go, emphatically. just like there was only one baby!” he said. I didn’t bother Michael Jordan in basketball, one commenting. He might indeed get “No! The drugs really aren’t that Barry Bonds in baseball, and one to such a size someday, but in the important. Without those very rare Muhammad Ali in boxing. These meantime I am trying to keep him genetics, all the drugs in Mexico men were at the very top of their focused on short-term goals. and Thailand combined wouldn’t game for a time, but that doesn’t Once he gets close to my size and result in a body like these guys mean there weren’t others around strength, he can start thinking have.” them who were also exceptional. about going after the mutants. By The point is, you can’t compare that time, the reigning Mr. Olym- Randy was silent as he picked up yourself to anyone else anyway. pia might be 350 pounds ripped his dumbbells for his fourth and That always leads to disappoint- with thirty-inch arms. Well, you final set of inclines. I gave him ment. A long time ago I got over can’t stop progress, can you? one forced rep and he set the the whole issue of constantly com- dumbbells down before hitting a paring the way I looked to the pro’s

11 December 2003 / Performance Press 1-800-344-3404 www.parrillo.com

JOHN PARRILLO’S PERFORMANCE PRESS

Secret #1: There actually is ments or meal replacement diets. fiber — to do the job for which it one perfect supplement. I call food the “perfect supple- was designed. The presence of ment.” food, acids, and digestive enzymes Beware of the latest nutrition fad in the duodenum (the first section hyping a “miracle” supplement — Food provides something that of the small intestine) and the je- any product promising to magically supplements or meal replacement junum (the second section of the transform your body so that it’s diets do not: the raw materials your small intestine) stimulates the pro- leaner and more muscular. There’s body needs for growth and for the duction of hormones required for no such thing. But there is a sub- stimulation of chemical processes the absorption of nutrients. With- stance you need for growth and involved in the breakdown, absorp- out food, these processes are in- repair — food. To get the results tion, and assimilation of nutrients. terrupted, and the proper assimila- you want from nutrition, food will The digestive process, for example, tion of nutrients is impaired. Your always work the most effectively, requires “real” food — complete body’s cells don’t get everything much better than “miracle” supple- with its balance of nutrients and they need.

13 December 2003 / Performance Press 1-800-344-3404 www.parrillo.com SUPPLEMENT SECRETS

In my work with the best body- builders and athletes in the world, I’ve identified which foods yield the best results in terms of physique and performance. Lean protein, for example, supplies nutrients called amino acids which are required for every metabolic process. Athletes have higher requirements for protein than the average person. With- out enough protein, you cannot build muscle, repair its breakdown after training, or drive your metabolism. Starchy and fibrous carbohydrates supply energy and are stored as glycogen in the muscles and liver.

You need certain fats called Essen- tial Fatty Acids (EFAs), which must be supplied by the diet. EFAs regu- late many biological functions, in- cluding the manufacture of con- Food is the cornerstone of nutrition. If you don’t nective tissue, cellular walls, and eat the proper foods — lean proteins, starchy car- hormones. You can get EFAs from bohydrates, and fibrous carbohydrates — nothing safflower oil, flaxseed oil, linseed oil, sunflower seed oil and Parrillo else matters. Evening Primrose Oil 1000™, among others. cally “junk foods” such as pro- you’re eating properly. By taking cessed foods, sweets, soft drinks, supplements, you force your diges- All the foods I recommend have a alcoholic beverages, and high fat tive system to process more nutri- “high-nutrient density.” This de- foods. Low-nutrient density foods ents. This allows the nutrient lev- scribes the ratio of nutrients in a are easily converted to body fat or, els in your body to be increased at food to the energy it supplies. Natu- as in the case of alcohol, can inter- the cellular level — beyond what ral starchy foods like potatoes, fere with the body’s ability to me- can be achieved by food alone. yams, brown rice, and whole grains tabolize fat. This, along with a gradual increase are packed with carbohydrates, of calories, helps your body repair protein, vitamins, and minerals. Foods containing simple sugars are and grow. Supplements are qual- Fibrous vegetables are rich in vita- excluded from my nutrition pro- ity nutrients that work in conjunc- mins, minerals, water, fiber, and gram because they also convert tion with food to help your body carbohydrate. And, lean proteins easily to body fat. These foods in- build its metabolism and recovery are high in protein, vitamins, and clude fruit and fruit juices, which mechanisms. minerals. In short, high-density contain the simple sugar fructose, nutrient foods pack a lot of nutri- and dairy products, which contain Food is the cornerstone of nutritional wallop, and that’s why you the simple sugar lactose. tion. If you don’t eat the proper should eat them. foods — lean proteins, starchy car- You can increase the nutrient den- bohydrates, and fibrous carbohy- Try to stay away from low-nutri- sity of your nutrition by adding in drates — nothing else matters. No ent density foods. These are typi- supplements — but only after supplement can ever provide all the www.parrillo.com 1-800-344-3404 Performance Press / December 2003 14 JOHN PARRILLO’S PERFORMANCE PRESS

benefits that food supplies. We number of calories to eat at each 4. Add in calories from supple- were built to process food — pro- meal. ments. To increase your daily ca- teins, carbohydrates, and fats. loric intake, use supplements. The For example, if your caloric base supplements I recommend are a If you want to make the best pos- is 4,000 calories and you plan to carbohydrate supplement such as sible progress with your physique, eat six meals a day, each meal ProCarb™, a protein powder, such I suggest that you start with the ba- should provide approximately 667 as Hi-Protein Formula ™, or a sics. And that means food. calories. Parrillo Protein Bar™, and Cap- Tri®, also known as MCT oil. Secret #2: You can lose body 2. Choose protein sources. Next, fat by increasing your calo- determine how much protein you Secret #3. A lot of food ries. need to meet your daily protein re- supplements contain fat- quirements. Each day, you should forming fructose. On my nutrition program, women eat 1.25 to 1.5 grams or more of can eat between 2,000 and 6,000 protein per pound of body weight. Read the labels of nutrition bever- calories a day; and men, between At least one gram of protein per ages and bars you buy. You might 4,000 and 10,000 calories a day or pound of your body weight should be surprised to see fructose, or more – and still lose body fat! To come from complete protein high fructose corn syrup, as one of begin such a program, you need a sources such as lean white meat the first few ingredients. caloric base from which you can poultry, fish, egg whites, or protein build, adding more calories. This powder. The remaining should Fructose came into favor years ago base varies from person to person come from starchy and fibrous car- because of its effect on blood and depends on how many calo- bohydrates, which also contain pro- sugar. Unlike other simple sugars, ries you now average and some- tein. To determine the exact amount it triggers neither a surge of insulin what on what you weigh. Some of protein to consume, use the fol- nor a corresponding drop in blood women, for example, may be eat- lowing equation: sugar an hour or so after eating it. ing only 1,500 or 1,800 calories a That’s the good news. But there’s day, and so beginning the program Your body weight X 1.5 (or 1.25) more to the fructose story. at 3000 calories would be difficult. = Required grams of protein per A starting point of 2000 calories day. (Someone who weighs 175 After you work out, your body would be more sensible. In other pounds, for example, would need moves from an energy-using mode words, you should not jump in at 262.5 grams of protein a day.) (catabolism) to an energy storage the upper caloric levels because and rebuilding mode (anabolism). you could have a difficult time con- Divide your daily protein intake by During the transition, dietary car- suming such a large quantity of the number of daily meals to cal- bohydrate is broken down into glu- food. culate how many grams of protein cose and fructose to be used for you need at each of those meals. “glycogenesis,” the manufacture of Here are step-by-step guidelines on glycogen to restock the muscles how to plan your daily menus to 3. Choose Carbohydrates. Decide and liver. allow for a caloric increase and a which fibrous carbohydrates you’ll body fat decrease: eat and how many grams of each. Fructose is used primarily to restore 1. Decide on how many calories Figure in one or two per meal. At liver glycogen; it’s really not a good you require per meal. Select your this point, sub-total your calories to re-supplier of muscle glycogen. caloric base, and divide that num- see how much you have left to Glucose, on the other hand, by- ber by the number of daily meals “spend” on starchy carbohydrates. passes the liver and is carried by you’ll eat, either five, six, or more. Figure in one or two starchy car- the bloodstream straight to the This gives you the approximate bohydrates a meal. muscles you just worked, where

15 December 2003 / Performance Press 1-800-344-3404 www.parrillo.com SUPPLEMENT SECRETS

Fructose is easily converted to body fat. Because of fructose’s molecular structure, the liver readily converts it into a long-chain triglyceride (a fat). Therefore, a majority of the fruit you eat can ultimately end up as body fat on your physique. You’ll notice an incredible difference when you eliminate fruits and juices from your diet. the glycogen-making process be- stored as much glycogen. Nor will because the pump helps stretch the gins. Any muscle emptied of gly- you be able to recover from your fascia too. With low glycogen lev- cogen due to exercise is first on workouts as efficiently. Plus, the els in the muscle, you can’t stretch the list to get its quota of glucose. simple sugars are likely to spill over to the maximum. This limits your into fat stores, with just a fraction growth potential. (For more infor- Clearly, one of the keys to effec- converted to glycogen. By con- mation on fascial stretching, con- tively restoring glycogen is the type trast, eating ample amounts of sult the Parrillo Training Manual.) of carbohydrate you eat. Natural, starchy carbohydrates will extend starchy carbohydrates such as po- your endurance and effectively re- Third – and this is the biggie - fruc- tatoes, yams, whole grains, corn, supply your muscles with glycogen tose is easily converted to body fat. and legumes do a better job at this for better recovery. You’ll stay Because of fructose’s molecular than simple sugars do. Research leaner too, since starchy carbs are structure, the liver readily converts has shown that a diet high in fully utilized for energy production it into a long-chain triglyceride (a starchy carbohydrates can restock and glycogen synthesis. fat). Therefore, a majority of the more glycogen in the muscles 48 fruit you eat can ultimately end up hours after exercise than simple Second, you’ll notice less of a as body fat on your physique. sugars can. “pump” while working out, also due You’ll notice an incredible differ- to low glycogen stores in the ence when you eliminate fruits and If you eat simple sugars like fruc- muscle. The “pump” describes an juices from your diet. tose, you’re not going to be able to exercised muscle heavily engorged store as much glycogen had you with blood. If you can’t get a good These three basic understandings consumed natural, starchy carbo- pump, it’s difficult to get the full are the cornerstone to successfully hydrates. What implications does benefits of “fascial stretching.” achieving you nutriotional goals. this have for you as an athlete or This is my system of stretching Even though they are the most im- bodybuilder? between exercise sets. It stretches portant, they are often the least the fascia tissue surrounding the known among many in the fitness First, you won’t be able to train as muscle so that it has more room to community. If you remember these hard or as long during your next grow. The best time to stretch is three “secrets” they can seriosly workout, because you haven’t when the muscle is fully pumped, help you achieve your goals.

www.parrillo.com 1-800-344-3404 Performance Press / December 2003 16 JOHN PARRILLO’S PERFORMANCE PRESS

Despite the hundreds of bars out there, I’m still convinced that the Parrillo Sports Nutrition Bars, Energy Bar, and Protein Bars are the best ones to use in your eating program. They are formulated scientifically with ingredients that make them unique from other bars on the market.

The speed at which new energy as high in fat and simple sugars as Some bars are vitamin-fortified, but bars are being introduced is dizzy- a standard candy bar — definitely have an unpleasant “vitamin” taste. ing! Supplement companies, phar- not what you need when trying to maceutical giants, food manufac- get lean and firm. As for calories, Many bars contain fructose, corn turers — they’re all getting in on the range is wide. Some bars have syrup, concentrated fruit juice, or the business. as few as 130 calories; others go other simple sugars as the main in- as high as 500 calories. Among gredient. Fructose, simple sugars, So the question becomes: Which major nutrients, the carbohydrate and fats are the least optimal foods one should you buy? content ranges from 100 grams to to include in a proper diet. In the 16 grams; protein, from 30 grams body, they convert easily to body Before I address that, let’s talk down to 1 gram. As for fat, the fat because of the way they’re me- about bars to avoid. Unfortunately, content varies from as high as 7 tabolized. many of the bars on the market are grams per bar to 1 gram per bar.

17 December 2003 / Performance Press 1-800-344-3404 www.parrillo.com SPORTS NUTRITION BARS

The message here: Read the labels workouts to supply the nutrients re- of any bar you’re considering! quired for recovery. Research shows that consuming protein and Despite the hundreds of bars out carbohydrates following your work- there, I’m still convinced that the out does two important things: First, Parrillo Sports Nutrition Bars, En- it facilitates glycogen storage in ergy Bar, and Protein Bars are the muscles (which is what recovery best ones to use in your eating pro- is all about). Second, it helps natu- gram. They are formulated scien- rally stimulate the elevation of hor- tifically with ingredients that make mones conducive to muscle them unique from other bars on growth. These bars are a terrific the market. Each Sports Nutrition source of muscle fuel. Bar, for example, provides 37 grams of slow-release carbohy- If you’re an endurance athlete, you drate, 11 grams of quality protein, can use these bars in a number of 5 grams of Cap-Tri®, a great ways too: before or during a long source of fuel that won’t turn to workout, race or training session. body fat. Perfect for a mid-morn- Additionally, bars are excellent if ing snack or a preworkout ener- you have no appetite for food af- gizer, the Energy Bar has 35 grams ter you train. of slow-release carbohydrate, 14 grams of protein, and 5.5 grams of Plus, they offer an excellent way CapTri®. Finally, the Protein Bar to gradually increase your calories Each bar contains 5 packs 20 grams of pure protein, for a metabolic boost. On the Lean grams of CapTri®, a and 30 grams of the same slow- Bodies eating program, our clients great source of fuel that release carbohydrate. Supplemen- have had great results when they tal protein can assist your body’s make the bar their mock-meal be- won’t turn into body fat. refueling machinery. tween breakfast and lunch, or between lunch and dinner. Be sure Fructose, in particular, is problem- Working together with carbs, pro- to drink plenty of water with the atic. Molecularly, it is structured dif- tein helps speed up the body’s gly- bar too, since fluid helps speed the ferently from glucose and, conse- cogen-making process, as well as bar’s nutrients from your digestive quently, your body uses it differ- maintain blood sugar so you don’t tract into your bloodstream. ently. After being absorbed into the have energy-sapping, low-blood bloodstream, fructose goes directly sugar dips during the day. to the liver where it is metabolized into triglycerides, a fat. In fact, re- Convenient to pack in a gym bag search has shown that fructose el- or purse, the bar can be eaten with evates triglyceride levels in the meals as an additional source of blood in susceptible individuals. calories, between meals as a deli- cious and nutritious snack, or after

www.parrillo.com 1-800-344-3404 Performance Press / December 2003 18

JOHN PARRILLO’S PERFORMANCE PRESS

f I’ve heard it once, I’ve heard You can do without them!” hit aerobics equally hard on a regu- it a thousand times, “I’m really lar basis, this combined eating and I serious about getting into shape Instead of biting off their head, I training strategy will get you about but I can’t afford your nutritional patiently explain what I’ve come 85% towards achieving your ulti- supplements – are they really nec- to call the ‘nutritional facts of life.’ mate genetic potential. Expert nu- essary? Can’t I transform my body First off: Parrillo Performance tritional supplementation will pro- without them?” I have to bite my supplements are designed to vide that last 15% and elevate you tongue. Invariably the person ask- supplement, not supplant sound physically up to the next level of ing the question is obviously spend- eating habits. The first order of muscular development and leaning a good portion of their dispos- business for anyone serious about ness. able income on junk food. revamping their body is to estab- lish an eating game plan and the Usually, after I go through this pa- My first inclination is to answer in first step is to institute a multiple tient and logical explanation of ex- totally a sarcastic fashion, “No, meal program. Meals need be actly how and why Parrillo-style actually those supplements I spent spaced every two to three waking nutritional supplementation is nec- all those years researching and all hours and each meal need contain essary, the questionnaire looks at those tens of thousands of dollars a portion of protein, a portion of fi- me with a blank expression and developing are totally superfluous brous carbohydrate and a portion says, “Yeah – that’s all fine and and unnecessary; I just went to all of starchy carbohydrates. If you good but I can’t afford any supple- that trouble for the heck of it; sure! weight train hard and heavy, if you ments!” For the whiners, that’s the

21 December 2003 / Performance Press 1-800-344-3404 www.parrillo.com ADVICE FOR THOSE WHO “CAN’T AFFORD SUPPLEMENTS”

end of the discussion; the ultimate “Well yeah, I suppose I buy a trump card. For the sincere seeker Domino’s Pizza twice a week…” “How much would you consume looking for a solution, I show them in a week?” how they can purchase all the “Twice a week?” supplements they need and do so “I go through a half gallon each without costing them any additional “I’d say twice a week on average.” week.” money whatsoever. “Hey, don’t feel bad; you’re not the “And that’s how much - $4.00? My young friend Mike was fairly only single guy living at home with Could you add four dollars to our typical. He seemed earnest and I good job who tends to eat a lot of running total of twenty-two dollars? got a gut feeling that he really pizza – how much does a pizza cost How about bread, pies, pastries, wanted to do something about his these days?” cakes or pasta? Do you buy any poor physical condition. He stood of that stuff at the store?” 5-9 and weighed a tubby 220 and “I usually can find a coupon for a had taken the critical first step of large pie with one topping for $9.” He scrunched up his face. “Sure, joining a gym. He started using a let me see…a pound of pasta, I serious, Parrillo-style weight work- “This guy was not usually pick up a half dozen out and was hitting the cardio 4-5 bagels….no pies or cakes.” times a week. This guy was not lazy by any stretch lazy by any stretch of the imagina- of the imagination “Chips or Doritos?” tion but what he was eating outside the gym was undoing all his but what he was “Yep. I munch on chips while I hard work he was performing in- eating outside the watch TV. I go through a big bag side the gym. Mike had a good job gym was undoing each week.” as a computer programmer but as a single guy had developed some all his hard work he “Would it be accurate to say you nasty eating habits. I handed him a was performing in- spend $10.00 a week on all this pen and paper as he sat in my of- stuff combined?” fice at Parrillo Headquarters. side the gym” “Probably more than that.” “Okay Mike, I’m going to show you how to save enough money to buy “Okay. How about a tip for the “Let’s just add ten bucks to our all the supplements you need. Here guy?” running weekly total – what are we go…so Mike, be honest, how we up to?” many carryout pizzas orders do you “Sure…a couple bucks per pie.” phone in for delivery each week?” “Thirty-six dollars; and that’s likely He looked up, gulped and started “Two pies plus tip. Write down $22 a little low.” mumbling and squirming in his seat on your sheet.” He complied and I like a kid caught with his hand in continued, “You shop at the gro- How about booze? Do you drink? the cookie jar. I leaned forward and cery store each week?” Beer? Wine? Hard stuff? Now I’m smiled. “Look Mike…I’m not here only interested in what you drink to tear you down for being human “Yes I do sir and I’m not ashamed at home…I’m not interested in – so just work with me on this.” to say I am not a bad cook.’ what you might drink going out with That seemed to put him at ease. the boys or at a restaurant on a date “So how many pizzas a week does “Well that’s great; do you any buy – just at home.” the delivery guy bring you each ice cream at the grocery store?” week?” ‘I buy a six-pack of Beck’s light “Uh, yes I do.” beer each week. I’ll have one or www.parrillo.com 1-800-344-3404 Performance Press / December 2003 22 ADVICE FOR THOSE WHO “CAN’T AFFORD SUPPLEMENTS”

two during the week and drink and it costs me five or six bucks Hi-Protein Pudding…the boy what’s leftover watching the Sun- every day. If I were to start pack- could have opened his own supple- day football games. So I should add ing a healthy lunch from home…” ment outlet. As he burned rubber seven bucks to our weekly total?” out of the parking lot and sped “….Which you should…” down the highway I had a gut feel- “Yep – where are we at?” ing this guy was going to change “I could save 25-bucks a week or his entire life. Six weeks later I got “Forty-three dollars.” another $200 a month!” a phone call,

“Okay, now let’s add up how much “…and replace a bunch of lunch- “John this is Mike!” He sounded we save over the course of a time starchy and fatty foods with like he’d just hit the 200-million month: since there are 4.5 weeks perfectly constructed bodybuilding dollar lottery. “John, I lost 35- in a month, you’ll end up saving meals!” pounds of body fat! I look like a $190 per month!” combination of Mel Gibson and Ronnie Coleman!” “Whoa! That’s a great way to look at it!’ “Exactly! It all I stifled a laugh. “Well that’s great ties together: the Mike – I guess the supplements “Plus we haven’t included going out money you save on made a difference?” to restaurants on dates or going out to Hooter’s with the fellows; I’m foods and drink Mike was effervescent. “I changed not suggesting you become a Saint that makes you fat my whole body and saved money or a hermit; have some fun and get to boot! I’m freaking fired up! I out and socialize. Even leaving the can now be freed need to drop by and pick up a new weekend and after work socializ- up and used on supply; how long are you going to ing intact, just by eliminating the be there?” junk food, refined carbs, fatty food supplements; si- and the beer drank at home, you multaneously this I looked at my watch it was 10am, save more than enough to buy a assists you in lean- “Until 6pm.” great monthly treasure trove of nutritional supplements.” ing out.” “I’m on the way!” The phone clicked and I imagined Mike/Mel “Plus I eliminate all the stuff in my Gibson tearing down the highway. diet that’s keeping me fat! I’ve got “Right on Coach!” Since he lived 100-miles away I to cut that stuff out if I’m ever go- figured he’d be here around clos- ing to shed this blubber.” To say Mike was fired up as a re- ing time. I sat back in my chair and sult of our conversation was an mused that this kid, who’d once “Exactly! It all ties together: the understatement. He pulled out of been convinced he couldn’t afford money you save on foods and drink the Parrillo parking lot with the supplements, had gone from pizza- that makes you fat can now be trunk on his Chevy Caprice bulg- eating, beer-drinking, Doritos- freed up and used on supplements; ing with newly purchased Parrillo munching couch-potato to fitness simultaneously this assists you in supplements: jugs of Optimized fanatic in less than two months. At leaning out.” Whey™ protein powder, Creatine this rate I guesstimated he’d win Monohydrate, a full selection of Mr. Olympia in a year or two, tops. “You know I just thought of another Parrillo amino acids, 50-50 Plus™ Sometimes I make myself laugh…. major money saver.” Mike said. “I for post workout supplementation, buy my lunch at the deli around the boxes of Parrillo graham cracker corner from work five days a week flavored Energy Bars, CapTri®,

23 December 2003 / Performance Press 1-800-344-3404 www.parrillo.com

On October 1st, Parrillo Perfor- mance broke ground at 6200 Union Centre Blvd. in Fairfield Ohio, a sub- urb of Cincinnati. The 30,000 square ft. building will contain all facets of Parrillo Performance, from research and development, nutritional product manufacturing, ware- housing, shipping, sales, gym equipment prototyping and one on one personal training. The contract with Schumacher Dugan Construc- tion Co. has a completion date of April 30, 2004.

25 26 PRSRT STD U.S. POSTAGE PAID CINCINNATI, OH PERMIT NO. 855