April 20-22 (Scottsdale, AZ) Fri. 6pm - 9pm, Sat. 9am - 5pm, Sun. … · 2018-08-01 · muscle-building weight loss transformation Photo by Rick Abt Photo by Rick Abt “I weighed

Date: April 20-22 (Scottsdale, AZ)

Time: Fri. 6pm - 9pm, Sat. 9am - 5pm, Sun. 9am - 3pm

Location: Scottsdale School of Fitness

Cost: $425 (deposit of $150.00 required)

Website: www.extremetrainingcamp.com

We’ll train each bodypart, including belt squat, intense cardio sessions, along with nutritional seminars. You’ll learn how to do BodyStats, cook healthy meals and learn to create meal plans for clients. John & Mike also go over stage poise and presenta-tion. You can earn continuing education for your personal train-ing certifications. All your training and nutrition questions will be answered.

What do you receive: OVER $193.00 worth of “goodies” includ-ing all the Parrillo manuals, food scale, skin-fold calipers, CapTri® Cookbook, Parrillo shirt, shaker cup & bar sampler. We also pro-vide delicious meals during the training camp!

Work one on one with John Parrillo & Dr. Mike Feulner at this EXCLUSIVE training camp

designed to take you to the next level.

Contact us at 1-800-344-3404 if you have any questions and hope to see you there!

Extreme Training CampJohn Parrillo and Dr. Mike Feulner’s

� April 2012 / Performance Press 1-800-3��-3�0� www.parrillo.com �www.parrillo.com 1-800-3��-3�0� Performance Press / April 2012

We never tire of telling tales about regular peo-ple that have undergone

remarkable transformations using Parrillo strategies, supplements and tactics. It seems that a dispro-portional number of these trans-formations occur when normal folks leading normal lives come in contact with Parrillo-inspired personal trainers: in the Pacific Northwest Dave Patterson churns out transformed physiques with assembly-line regularity; in the Midwest Fred Rowlett has altered a thousand bodies with his no-non-sense approach; in the northeast Dr. Mike Feulner is a one-man physique factory; in the mid-Atlan-tic states Chris Toland has estab-lished himself as a consistent result producer for clients lucky enough to cross his path. Chris Toland is unique in that he is not a full-time fitness professional; he is a law en-forcement officer. He is also one of Baltimore’s leading bodybuilders. In his spare time Chris works with a limited number of clients and not coincidentally, every single one of them (assuming they adhere com-pletely to his strict and demanding

Parrillo-inspired protocols) obtains sensational results. Freda Cac-cavale is one of Chris’ clients. She made an astounding physi-cal transformation, drop-ping from 204 pounds to 120 pounds in 28 months. While losing 84 pounds of bodyweight in a little more than two years is, in and of itself, truly inspirational, what makes Freda’s trans-formation all the more in-credible is the fact that in addition to losing a ton of body fat, she also gained a considerable amount of muscle – enough so that when her fat loss was com-bined with her muscle gain she created a physique good enough to enter and place in local bodybuilding competitions. Freda, being an iron-willed individual, had already lost a consid-erable amount of body-weight when Chris Toland took over Freda’s prepara-tion when she decided to compete. But we’re getting ahead of our story; let us

begin at the beginning…

Freda related that she was in her

The amazing transformation of

5’3” woman drops from 204 pounds to 120 and wins physique titles in 28 months!

Freda Caccavale and Chris Toland

�www.parrillo.com 1-800-3��-3�0� Performance Press / April 2012

Before

After

Photo by Rick Abt

CaccavaleFreda $


mid-forties and sick and tired of being huge and heavy and in 2009 decided to do something about it. “I weighed over 200 pounds in 2009 and one day I realized that I wasn’t in the body I was meant to have. I knew I had to stop eating fast foods, processed foods and my favorite junk foods. These were

my comfort foods and they were always so quick and easy and readily available. When I decided to shape up, I knew I didn’t want to try any more fad diets; I had done many of these over the years and none of the gimmick di-ets ever ended well.” Freda was determined to not resort to fad eating. Simultaneously she realized she needed a new and different relationship to exercise. “If I was going to make real changes I sensed I needed to find an exercise that had to be something fun and enjoyable – or I would not stick to it. So I began riding a bike. As a reward to myself I bought a new bike and be-gan riding trails. I loved it! I lost my first thirty pounds by not making bad food choices and falling in love with out-door biking. At that point I became hooked on physical activity.” When the weather be-came too cold for the outdoor biking Freda joined a lo-cal gym. “I started using the cardio machines as a cold weather replace-ment for outdoor

biking. I wanted to use the free weights but I was a little nervous about it. Then I realized there was no reason to be nervous. I went online and researched the various free weight exercises and learned

about sculpting exercises. After a little bit of educational study, I began understanding the various exercises, the various exercise ma-chines and how they functioned and how they affected the various body parts. In no time I had creat-ed a free weight workout program and very soon felt I was advancing past the limitations of this particu-lar gym. I knew that there was a local Gold’s Gym that had a great reputation for catering to super se-rious individuals.”

“The day I walked into the Gold’s Gym in Dundalk, Maryland, I felt like a kid in a candy store.” This particular training facility hap-pened to be Chris Toland’s train-ing lair. Freda had made excel-lent progress all on her own. “I had lost another thirty pounds and was down from 204 pounds to 144 pounds when I saw a sign

on the wall at Gold’s Gym adver-tizing for a ‘12 Week Transforma-tional Challenge.’ This was open to gym members. I knew that this inner-gym competition was for me the instant I saw it. I had already come a long way on my own and now this in-house challenge was going to provide that extra spark, that additional push I needed to keep going, to keep progressing.” Unfortunately, and a bit predict-ably, Freda’s homebrew methods ran out of steam in about this time and it took her eight long weeks to lose another ten more pounds. “I was stuck and I was struggling – I still had four weeks to go be-fore the contest was over and I felt I really needed some professional help.” Enter Chris Toland, whose reputation preceded him. “I kept hearing about Chris Toland and his reputation as nutritional Guru. I knew that he was a champion bodybuilder and I picked up one of his business cards. I called the number and arranged for a face-to-face consultation. When I met him for my first appointment I knew this was the guy. I saw all the tro-phies he had acquired in his body-building career and knew I was in the right place at the right time talking to the right man. During my first consultation with Chris, he asked me what my goals were. At the time it was to push myself to win the transformation challenge. Secretly I thought he might show me how to become a competitive bodybuilder.” Even when she was overweight and out of shape, Freda fantasized about bodybuilding. “I had let a lot of years slip by, yet on my own I had lost seventy pounds. After meeting Chris Toland,

suddenly my bodybuilding fanta-sies morphed from impossible to possible.”

In November of 2010 Freda at-tended her first ever, live-and-in-person bodybuilding show: the United States Bodybuilding Fed-eration championships in York, Pennsylvania. “Wow! Was I ever inspired! Two people that trained at the Dundalk Gold’s Gym were competitors. I knew there and then that I wanted to compete in this same show the following year.” Chris picks up the narrative of Freda’s transformative journey. “Freda Caccavale came to me in March of 2011 and asked me for my as-sistance in order to bust through a plateau she had hit during her quest to win the 2011 Gold’s Gym 12-week Chal-lenge. On our first offi-cial day of working to-gether she weighed in at 136.4 pounds. I Parrillo Body-Statted her and she registered a 28.9% body fat percentile. Freda had weighed 204 pounds on July 13, 2009, her 44th birthday and through guts and determination had dropped 68 pounds of body weight in twenty months. She did an in-credible job, all on her own. I made substantive changes to Freda’s daily diet and introduced her to the basic Parrillo nu-tritional strategies. I had her commence taking Essential Vitamin For-

mula™, Mineral Electrolyte For-mula™ and Advanced Lipotropic Formula™. After two weeks Freda’s body started responding – dra-matically. She was back on track. During the first two weeks Freda lost 7.36 pounds of body fat and gained 2.76 pounds of lean mass. By July 3, 2011, Freda dropped from 136.4 pounds to 131.4 pounds while adding muscle. Her 28.9% body fat percentile plummeted to 16%! Freda won the Gold’s Gym Challenge for her age group.” Fre-da’s victory in the 12-week chal-lenge marked the culmination of a two year transformational quest.

JOHN PARRILLO’S PERFORMANCE PRESS


Freda 24 months after starting her muscle-building weight loss transformation

Photo by Rick Abt

Photo by Rick Abt

“I weighed over 200 pounds in 2009 and one day I realized that I wasn’t in the body

I was meant to have.”

“If I was going to make real changes I sensed I needed to find an exercise that had to be something fun and enjoyable – or I

would not stick to it.”

CaccavaleFreda

8 April 2012 / Performance Press 1-800-3��-3�0� www.parrillo.com �www.parrillo.com 1-800-3��-3�0� Performance Press / April 2012

“After winning the body trans-formation challenge Chris asked me what my new goal was and I told him that I wanted to compete in a bodybuilding competition. I knew he could get me into the high degree of condition and shape needed.”

“I had wanted to compete in a June show, but Chris recom-mended against it. He suggested I take more time to get into contest shape.” Freda began using more Parrillo supplements. “There are

so many confusing choices when it comes to supple-ments; the advertizing claims are overwhelm-ing. Chris cleared up my product confusion by say-ing flat out that Parrillo Products were the best. No more confusion. I am quite sure I will be using Parrillo Products for the rest of my life. You can obtain out-standing results with a pos-itive attitude, a sound diet and solid training plan.” Chris was impressed with Freda’s determined efforts and excellent discipline. “I was happily surprised with how well her 46 year old body was responding to our approach. Freda be-gan to talk about taking her fitness quest to the next level and competing in a bodybuilding competition. I encouraged her and we soon began preparing her for the 2011 USBF Penn-sylvania Natural Pro/Am Bodybuilding Competition that was to be held on No-

vember 19, 2011.” Per Chris’ sug-gestion Freda used an extended 15 week competitive ramp-up. We started Freda’s contest preparation on August 3, 2011 and immedi-ately expanded her intake of Par-rillo supplements. In addition to Essential Vitamin Formula™, Min-eral Electrolyte Formula™ and Ad-vanced Lipotropic Formula™, we now added Creatine Monohydrate, Liver Amino Formula™, Ultimate Amino™ and Muscle Amino For-mula™, Enhanced GH Formula™, Evening Primrose Oil™, Hi-Pro-

tein Powder™ and Butter Flavored CapTri®. I met with Freda at Gold’s Gym in Dundalk where we trained together. I showed her some Parril-lo-style training techniques. I intro-duced her to Parrillo fascia stretch-ing. Freda learned how to use the famed Parrillo pump/stretch/flex three-phase set. She began incor-porating this new approach along with some ultra-high rep ‘finishing sets.’”

Freda began incorporating intense

cardio into her daily training regi-men: Chris started Freda off with 30 minutes of high intensity cardio and over time worked her up to 60 minutes per day, done first thing in the morning on an empty stomach. As the bodybuilding competition approached, Chris had Freda add a second 60 minute cardio session at night, prior to going to bed. “By the day of her first bodybuilding competition, we got Freda down to 122 pounds of bodyweight with a fantastic 9% body fat percentile. She was now packing 110 pounds of lean muscle mass.” On Novem-ber 19, 2011 Freda entered the 2011 USBF Pennsylvania Natural Pro/Am, bodybuilding in Women’s Novice division, Women’s Open Division and Women’s Masters Division. Freda won the Women’s Novice title and took second place in the Master’s division. Incredibly she won the Open division. Chris, not a man easily impressed, was mightily impressed. “Freda’s story was inspirational to me and every-one around her. Not only had she lost a lot of bodyweight – 84 pounds – she had added a ton of quality muscle at the same time. The fact that she won her first bodybuilding competition at the age of 46 seemed almost miraculous. Keep in mind Freda is a mother and holds a full time job; her schedule was hectic and yet she made it all come to-gether. Freda is already planning for her next bodybuilding competi-tion. We are looking to make some significant improvements on spe-cific body parts to round out her symmetry; we plan on adding a lit-tle more lean mass during this off season.” Freda is equally enthused about the future. “I am now in the

body I am supposed to be in. I feel reborn.”

Monday: chest Tuesday: shouldersWednesday: armsThursday: backFriday: legsSaturday: start five day cycle over…chestSunday: shoulders, etc.

Meal #1 420 grams of egg whites, 98 grams of baked potato, 125 grams of green beans

Meal #2 224 grams of tuna fish, 98 grams of baked potato, 2 cups of broccoli

Meal #3 175 grams of chicken breast, 75 grams of brown rice, 150 grams of celery

Meal #4 168 grams of tuna fish, 250 grams of squash and zucchini

Meal #5 420 grams of egg whites, 250 grams of green beans

Calories 1,682Protein 280 gramsCarbs: 120 gramsFat: 11 grams

Parrillo Supplements: Essen-tial Vitamin™ (1 with each meal,) Mineral Electrolyte™ (1 with each meal,) Liver Amino™ (8 with each meal,) Ultimate Amino™ (3 with each meal,) Muscle Amino™ (3 with each meal,) Advanced Li-potropic™ (2 with each meal,) Enhanced GH™ (3 in am; 3 at night,) Evening Primrose Oil™ (3 per day,) Creatine (10-20 grams per day)


8 April 2012 / Performance Press 1-800-3��-3�0� www.parrillo.com �www.parrillo.com 1-800-3��-3�0� Performance Press / April 2012

Photo by Rick Abt

Freda and her trainer Chris Toland backstage at one of her competitions. Freda is wearing warm-up pants that

proudly read “Body Recreated By Chris Toland.”

Daily Meal Schedule(three weeks before competing)

Pre-competition Weekly Training Split

“Freda’s story was inspirational to me and everyone around her. Not only had she lost a lot of bodyweight – 84 pounds – she had added a ton of quality muscle at the same

time,” says her trainer Chris Toland.

Photo by Rick Abt“I am quite sure I will be using Parrillo Products

for the rest of my life. You can obtain outstanding results with a positive attitude,

a sound diet and solid training plan.”

Freda’s

Freda’s

CaccavaleFreda

10 April 2012 / Performance Press 1-800-3��-3�0� www.parrillo.com 11www.parrillo.com 1-800-3��-3�0� Performance Press / April 2012

A BODYBUILDER IS BORN: GenerationsJOHN PARRILLO’S PERFORMANCE PRESS

For much of the 28 years (!) I have been training, I did so with a training partner.

A lot of that time it was my wife Janet, who discovered CrossFit a couple years ago and subsequently ditched me and my meat-head workouts that were merely designed to look good. With the far more athletic style of CrossFit training, she is now pre-pared for say, the NFL combine or becoming a Navy SEAL, neither of which is likely for a 41-year-old woman; but you never know. I’ve also had plenty of guys I’ve trained with over the years, often fellow competitive body-builders. Having a training partner can be an excel-lent thing. For one thing, you always have a spotter for those heavy lifts where a slight lack of confidence can make all the differ-ence as well as keep you safe from harm. Another bonus to having a training partner is that you feed off each other’s energy. If you have a friendly rivalry with the person, it can work to both your advantage. Famous train-ing duos like Arnold and Franco, Lee Haney and Rich Gaspari, and

Branch Warren and Johnnie Jack-son have all pushed each other to greater success in the gym and on the contest stage. So if you don’t have a training partner, are you missing out?

It’s going on two years now that I have been training by myself. I could find someone to train with if I really wanted to, but you know

what? I’m good. There was a few months where I bemoaned my fate at losing my lovely wife as a train-ing partner, before I started to re-alize that working out by myself was actually not a bad thing at

all. If you have a training partner and things are go-ing fine, that’s wonderful. But if you don’t and you think you’d be better off with one, you may recon-sider your situation after reading what I’ve figured out since going solo.

If you are the type of per-son who would skip work-outs if you didn’t have someone to meet at the gym, you probably are better off with a personal trainer or a training part-ner to be held accountable to. I don’t need an appoint-ment to sway me to train rather than stay home and watch TV or waste hours on Facebook. Putting that aside, things happen that

will mess up all of our schedules. Maybe you had to eat breakfast a little later than usual, you had to go drop off your kid’s report at school

that they forgot, or a medical or dental appointment ran late. With a partner, this often leads to stress-ful situations. “Crap! I’m supposed to meet Rocko at ten, and there’s no way I’ll be there before eleven now!” Or, often with a train-ing partner, unless you are both unemployed or wealthy heirs liv-ing lives of leisure, your workout times and days are dictated by when you are both available. If you would prefer working out in the morning but your partner can’t train un-til late afternoon/early evening, that’s when you will have to go to the gym too. I train ex-actly when I want and need to, based around my own schedule and responsibilities. And I never have to worry about messing up any-one else’s schedule or my own, or incon-veniencing myself or anyone else. If I need to train later or earlier than usual, or if I de-cide to train on a day I normally wouldn’t or miss a day when work or family duties must take priority, it’s never an issue.

One thing that was always a source of conflict with my wife and I was

that she recovered much faster from her sets than I did. On my own, I would take my time and go at a slower pace. On her own, she would train faster. Together, we

were both forced to compromise and meet in the middle. Let’s just say that there were many work-outs that started out together, but finished separately. Some training partners work out at roughly the same pace, but in many cases one would prefer to go a bit slower or

faster. If you’re on your own, you never have to compromise. If you need a couple minutes to suck oxy-gen after a tough set of squats, take it. If you want to chase the pump

by continuing without rest, you never have to wait for the other person to do their set, or feel like an incon-siderate tool by mak-ing them wait until you feel you’ve done enough.

In many training part-nerships, there are ex-ercises that one of the duo can’t or doesn’t like to do. Maybe he has a back injury and can’t squat or deadlift. When I trained with my wife, she never wanted to do much for her chest, mainly due to the fact that two beautiful breast im-plants covered most of her pecs and she didn’t see the point. Thus, I had to do the rest of my own chest workout once we were

both done. It was pretty ridiculous. When you train on your own, you pick the exercises, the bodyparts you train on any given day, and how you arrange the exercises in sequence. Your workouts are cus-tomized to your own needs and goals, as they should be; without


“A training partners can always provide a spot when needed.”

“You never know how much a spotter might be helping.”

Train on your own schedule

Train at your own pace

Do the best workout for you


Ron Harris

is the author of

www.ronharrismuscle.com

Real Bodybuilding, available at


having to worry about what some other person wants or needs to do.

Having a spotter can be beneficial, but it’s far from necessary. How often do I ask for a spot in the gym? Never! I use dumbbells instead of barbells for my chest and shoulder press-ing, so if I had to bail out I could simply drop them instead of being stuck and asphyxiated. I squat in a power rack. And the best part of all this is that I never, ever have to wonder how much work I did as op-posed to how much the spotter was helping. You know how guys love to shout ‘It’s all you!’ when they spot on the bench press? Usually that’s a clear indication, along with their straining arms and shoulders, that it’s a tandem effort. In my twenties, I was reli-ant on spotters to the point where I wouldn’t even attempt very heavy lifts without one - because I wasn’t capable of actually doing it on my own! People picked up on this de-pendency after a while and would make themselves scarce once I had warmed up and started looking around the gym. Now, I do all the work on my own. If I get the lift, I

get it. If I don’t, oh well. Better try harder next time!

Many people love to train with a partner for those days when their motivation is lagging. They count on the other guy or girl to boost their drive and get them fired up. What if you’re both dragging? Or what if you’re consistently the one

who has to motivate the other one? I would rather be accountable to myself every day instead of having to lift someone else up so they have a produc-tive workout, or look to them to do that for me.

I have come to the con-clusion that unless I had someone who would al-ways be ready to train when I was, and who always wanted to do the same workouts at the same pace as me, I’m better off training by myself. Having a great training partner is all well and good and if you are happy with someone, more power to you. But if not, don’t despair. Not only do you not require a train-ing partner to have ex-cellent workouts, but you may find you do better overall on your own.

Chocolate™Mix

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To order, call Parrillo at 1-800-344-3404Order online at www.parrillo.com

Yes, you can have Chocolate Syrup even if you’re on a

strict diet! With Parrillo’s High Fiber Chocolate Syrup Mix, you won’t blow your diet because one serving is only 20 Calories, has no fat or sugar, plus you’ll be getting 12g of prebiotic fiber. It’s deli-cious on Parrillo Ice Kreem, Cakes, and Brownies! For an extra spe-cial treat, how about this: a Con-test Brownie or slice of Hi-Protein Cake, topped with a scoop of Par-rillo Protein Ice Kreem and driz-zled with Chocolate Syrup! Now that’s the way to diet.

• Only 20 Calories• 0g Fat and Sugar• 12g of Prebiotic Fiber

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Chocolate syrup on a strict diet? That’s right!

12 April 2012 / Performance Press 1-800-3��-3�0� www.parrillo.com

“You might just find you’re better off on your own.”

Know you are doing 100% of the work

Rely on yourself for great workouts

1� April 2012 / Performance Press 1-800-3��-3�0� www.parrillo.com 1�www.parrillo.com 1-800-3��-3�0� Performance Press / April 2012

Mary Newport is a highly credentialed medical doc-tor whose husband Steve

contracted Alzheimer’s disease at the young age of 53. Dr. Newport dis-covered that adding four tablespoons of medium-chain triglyceride to her husband’s diet each day caused re-markable and positive changes in his condition. “At the time of this writ-ing it has been 60 days since Steve began supplementing with MCTs. He walks into the kitchen every morning alert and happy, talkative, making jokes. His gait is still a little weird. His tremor is no longer very noticeable. He is able to concentrate on things he wants to do around the house and in the yard and stays on task, whereas before {MCT supple-mentation} he was easily distractible and rarely accomplished anything unless I supervised him directly, a source of contention between us…When relatives visited they noticed a significant {improved} difference in how he interacted with them socially compared to a year earlier. Instead of looking lost, he was involved and interested in what they had to say. Steve recognized relatives by name immediately; people that had been unfamiliar to him a year ago. His facial expressions were much more animated. He participated in conversations, understood jokes im-mediately and even came up with

Medium-Chain Triglycerides

his own humorous comments.” The highly credentialed Dr. Newport had unsuccessfully used every medical tactic and drug known to modern medicine to treat Alzheimer’s dis-ease yet despite cutting-edge drugs, husband Steve was riding an express train towards total dementia. Classi-cal cures and remedies were unable to arrest or even slow her husband’s rapid descent into total incapacita-tion. In desperation she looked to unorthodox sources and found some intriguing data that indicated that ketone bodies derived from MCTs might offer help in oxygenating and reviving damaged brain neurons that characterize Alzheimer’s disease.

Steve first exhibited signs of pro-gressive dementia five years prior at age 53. He had extensive testing and his MRI and CAT scans revealed shrunken areas of his brain: diffuse involutional change in the frontal and parietal lobes; moderate left-sided and severe right-sided amyg-dale and hippocampal atrophy. All the MRI data combined to “support” a clinical diagnosis of Alzheimer’s disease. Dr. Newport related that “Steve was is a continual fog; he couldn’t find a spoon or remember how to get water out of the refrigera-tor…He was a high level accountant and about five years ago he began having trouble organizing to do his

accounting work…he unraveled rap-idly and could no longer cook for himself, remember to eat meals, use a calculator or perform simple addi-tion. He could not remember to take his medications – much less the right ones in the right amounts…It was a nightmare to watch his decline and feel helpless to do anything except watch it happen.” Things went from bleak to bleaker and Steve’s rate of disintegration made those around him wonder if he might end up in-stitutionalized at a relatively young age. At the very least, a fulltime caretaker would, at some point, be-come a reality if the degree and ra-pidity of decline proceeded apace. Dr. Newport happened across some data concerning ketones that caused her to try a new approach – after all, conventional medicine and the high-powered super expensive drugs seemed useless; when convention runs out of solutions, unconven-tional ideas are often given a try. “I came across some studies regarding the potential use of medium-chain triglycerides, ketones or ketoacids – the end product of MCTs – as a potential treatment for Alzheimer’s, Parkinson’s, Huntington’s, multiple sclerosis, Lou Gehrig’s disease, drug-resistant epilepsy, type I dia-betes and insulin-resistant diabetes type II. Ketone bodies may help the brain recover from a lack of oxygen

and all of the aforementioned diseas-es involve brain damage.”

Dr. Newport examined the slim sci-ence available. What clues might they offer as to why MCTs might provide help to brain disease suffer-ers? “Our cells use ketone bodies as alternative fuel when glucose is not available. Brain cells, specifically neurons, are very limited, more lim-ited than other cells in what kind of fuel they can use to function and stay alive. Normally they require glucose – but they can use ketone bodies. Hu-mans do not normally have ketones circulating and available unless they have been starving for days or are involved in some sort of no-carb diet. In Alzheimer’s dis-ease the neurons in certain areas of the brain are unable to take in glucose due to insulin resistance and as a result these neurons slowly die off. This process be-gins a full decade or more before the symptoms become apparent. If these starving cells had access to ketone bodies they could po-tentially stay alive and continue to function.” Thus, by ingesting MCTs glucose-starved brain and spinal cells could be fed rather than starved. MCTs are digested differ-ently than other fats; when ingested, the liver converts MCTs into ketone bodies which are then immediately available as energy. Ketones are available to the brain for energy even in the presence of glucose. “Hyperke-tonemia {ketones created by MCTs} results in substantial increases in cerebral blood flow – an astounding 39%. This appears to reduce cogni-tive dysfunction associated with hy-poglycemia in normal humans.” In her understated way, Dr. Newport has related some very profound char-acteristics attributable to MCTs and ketones: if this pantheon of modern

maladies (Alzheimer’s, Parkinson’s, etc) are related to oxygen-starved brain cells, and if ketone creation can increase cerebral blood flow by upwards of 40% - does it not stand to reason that MCTs could potentially provide a newfound avenue of re-lief? Certainly enough circumstan-tial evidence exists to warrant some large scale studies in this promising area.

Unfortunately, little or no research is being done in this promising area. One reason for a lack of scientific interest is that MCTs are extremely

cheap and plentiful and non-patent-able and this provides pharmaceuti-cal giants no incentive to provide the massive funding needed for massive and exhausting studies done over long years involving thousands of participants. Dr. Newport adds, “It is urgent that funding be made avail-able to move forward for the sake of the millions who currently suffer and in the future will suffer from Al-zheimer’s, Parkinson’s, Huntington’s chorea, multiple sclerosis, ALS, type I and type II diabetes, as well as any other number of conditions that in-volve a defect in the transport of glucose into neurons and other cells. A simple dietary change to coconut

oil {MCTs} could make a difference for those who believe they are at risk and for those that already have one of these diseases.” It was almost by chance that Mary Newport stumbled on to MCTs and how they aid the oxygen-starved brains of disease sufferers. “I was researching drugs that might help Steve and came across another drug, Ketasyn. In a {Ketasyn} pilot study, some people improved on memory testing with their very first dose. I learned that the {key} ingredient in Ketasyn was simple MCT oil. A dose of 20 grams, about four teaspoons, was used to

produce the drugs outstanding results. The MCT oil the Ketasyn researchers used was 6 to 8 car-bon chains in length.” CapTri® is 8 carbon chains in length, where most commercial MCTs contain about equal portions of 8 and 10 carbon chains.

Dr. Newport began administer-ing MCTs in the form of coconut oil to Steve. “I calculated that in order to provide him 20 grams of MCTs he would need to take slightly more than two table-spoons of MCT oil.” She began

mixing MCT oil in with his oatmeal at breakfast and almost immediately he began to experience improved memory. He had been unable to draw the numbers on a simple clock before his MCT therapy and though his fine motor skills were still shaky, within a short period of time he was able to place every number, from 1 to 12, in its proper respective position-ing. Steve’s extended family noticed a huge difference: at previous fam-ily reunions leading up to his taking MCTs he grew increasingly more remote, confused and non-commu-nicative; after starting his MCT sup-plementation he actually recognized them by name, chose to interact and


Could MCTs be used as a potential treatment for Alzheimer’s and other diseases?

One medical doctor’s experience points out interesting possibilities

and Alzheimer’s

Medium-Chain Triglycerides and Alzheimer’s

By Andre Newcomb

could carry on conversations. “He is a very different person than he was a year ago. Steve has serious atrophy of the brain and will never be ‘nor-mal.’ If taking coconut oil can stop or slow down his disease’s rate of progress, it will be worth every drop of MCTs he consumes. My sister told a coworker about MCTs and Steve’s positive response. The coworker’s father began giving MCT oil to her Alzheimer-inflicted mother and she (the mother) had a similar response: more alertness, better conversations and a returned sense of humor.” Indeed Dr. Newport’s experience with Steve is all antidotal, yet as a trained medical professional she is not imagining all of this or succumbing to wishful thinking. Steve has been tested repeatedly, prior to and post-MCT, and by ev-ery measurable yardstick he has improved. “It is imperative that {governmental funding} become available to move forward with {large and extensive} studies into conditions that involve a defect in transport of glucose into neurons and other cells.”

Dr. Newport indicates that in order to duplicate the amount of MCTs taken in the Ketasyn study, about four level teaspoons of MCT oil need be taken at one time once per day. This amount should circulate ketones in the human body for 24 hours. “I do not know if it is neces-sary to take this much MCT oil at one time or if this amount could be spread out over the course of a day. Studies obviously need to be done to determine this. We actually give this amount to Steve at least twice a day to make sure there is no lapse or period when ketone bodies are not circulating through his system. Many days he receives as much as 50% more than this with no adverse

effects. The amounts we are taking would not be excessive in areas of the world where coconut oil is the {predominate lipid.}” In her opin-ion, she believes that if an afflicted individual can “tolerate” more MCT oil, then “it may be a good idea to do so. One could take four teaspoons of MCT oil twice a day – or even more.” Some individuals may expe-rience stomach cramps, diarrhea and bloating by taking too much initial-ly. “This problem can be reduced by initially taking one or two teaspoons

and increasing the amount over a week or more to the full amounts.” Experience has shown that tolerance to MCTs increases over time. “We use it {MCT oil} in oatmeal, com-bine it with salad dressing, use it to cook with, and put it on anything that one would normally put butter on: potatoes, sweet potatoes, rice, pasta or noodles.” Dr. Newport has a stern word of warning that we all would do well to heed. “If you are using any type of hydrogenated veg-etable oil or any lipid or oil contain-ing trans-fat get rid of it!” She also strongly suggests a few other sup-plements. “Omega-3 fatty acids are critical; we eat salmon twice a week or obtain it from fish-oil capsules.”

(Parrillo makes potent Fish Oil DHA 800 EPA 200™.)

Dr. Newport is a bit incredulous. “It seems inconceivable that a potential dietary prevention and cure for Al-zheimer’s disease and other neuro-degenerative diseases has been out there for years and gone unnoticed. It is very likely that these diseases are becoming more prevalent because of our diets. The American diet has changed drastically from what it was before the 1950s. Our parents and

grandparents used coconut oil and lard to cook with and cardiovas-cular disease was rare in the early years of the 20th century. Since trans-fat-laden hydrogenated veg-etable oil was introduced into our diets, replacing natural fats, inci-dences of cardiovascular and oth-er serious diseases are becoming commonplace. Indigenous primi-tive people, until now nearly im-mune to certain diseases, are expe-riencing ‘western diseases’ in near direct proportion to the adaptation of the western diet. If you have a loved one or patient afflicted with Alzheimer’s disease, or one of the

other degenerative neurological dis-eases, consider the use of coconut oil and medium-chain triglycerides. If possible, videotape that person be-fore commencing MCT supplemen-tation. Try and document any chang-es in the person’s facial expressions, speech or gait in a before and after documentation. What have you got to lose?” Dr. Newport has shone a light on one possible way in which to potentially arrest the ill effects of this horrific disease. Her experience is strictly antidotal, however since the cure is safe, legal, inexpensive and has no side effects – why not try this approach? Why not try the MCT solution?

1� April 2012 / Performance Press 1-800-3��-3�0� www.parrillo.com


“If taking coconut oil can stop or slow down his

disease’s rate of progress, it will be worth every drop of MCTs he consumes.”

New!Yum!

Orderline: 1-800-344-3404 Order Online: www.parrillo.com

Mmmm...Chocolate Shortbread Cookies!

6g Protein, 0g Sugars, & Only 1.2g Net Carbs Per Serving!

2 scoops mix + 4 TBS CapTri® or vegetable oil

What you’ll need:

Let cookies cool and ENJOY!Bake for 7-9 minutes at 350°Divide dough into 12 balls, press flat with fork

Mix dough thoroughly until packable

1 2 3

4 5 67:00to

9:00

18 April 2012 / Performance Press 1-800-3��-3�0� www.parrillo.com 1�www.parrillo.com 1-800-3��-3�0� Performance Press / April 2012

Calories 6Protein .10g Fat .03gTotal Carbs 2.10g

Fiber 1.4g Calcium 26mgPhosphorus 2mg Iron .22mg

Sodium 0mgPotassium 11mgVitamin A 8 IU

Try these great recipes using cinnamon, from the CapTri® Cookbook

Nutritional Information for 1 teaspoon (2.�g):

nutrition Tip of the month:

Training Tip of the month:

tipsof the month

tidbits&Cinnamon• Cinnamon’s not just for desserts:

add it to your chili, black beans, lamb and eggplant dishes, curries, squash and sweet potatoes

• Seasoning a high carb food with cinnamon can help lessen its impact on your blood sugar levels.

RECIPEspotlight

18

Do your meals needs some excitement? Add some salsa! Salsa is loaded with fresh veggies and full of flavor. Spoon some salsa over a piece of baked or grilled fish or chicken breast; over omelets, frittatas or poached eggs; on tacos, baked potatoes or stuffed peppers.

Questionof the month:

news & Discoveries In Fitness & Nutrition

InterestingArticle Fact:

Whey protein is rich in leucine, an amino acid that helps burn body fat while preserving lean muscle tis-sue. You can read more about whey protein in John Parrillo’s article on page 20.

Quick Tip of the month:

?

Dominique’sTime Cruncher

19

Creatine in Addition to Exercise Enhances Strength in Older AdultsLower muscle mass and an increase in body fat are common consequences of growing older.

Combine vinegar, soy sauce, garlic, black pepper and CapTri® to make a marinade. Add chicken in mixture refrigerate for 6 to 8 hours. Place chicken and marinade in large pan and heat until liquid boils. Reduce heat and simmer for 10 to 15 minutes or until most of the liquid has evaporated. Serves six.

Chicken Adobo

Start: This stretch is performed at a bench press rack with a bar. Bend at the waist and take a wide grip on the bar. Your upper body should be parallel to the floor, as illustrated.

Stretch: Flex your lats and lower your shoulders down toward the floor as far as you can. Keep your arms tightly locked. Hold this position for a count of ten, then release.

Question: I want to get a handle on my diet and charting calories, but I don’t know how to get started.Answer: Here’s what you do: Start by consuming one gram of complete protein per pound of body weight each day. Next, limit fat to 5-10% of calories consumed. Finally, the remainder of your calories are derived from complex carbohydrates. How many calories should you eat? Start recording your daily weight and write down everything you eat in a nutrition journal. Measure your food portions so you can calculate how many calories you eat in a day. Initially don’t make any special effort to lose or gain weight, just concentrate on following the diet strictly. After a week or two of keeping records you’ll see how many calories you eat each day on average. If your body weight doesn’t change during this period this is your “maintenance energy requirement,” the number of cal-ories required to maintain your present body weight. To gain weight, add 300-500 calories a day. To lose weight, eat 300-500 calories a day less or do an extra 30 minutes of cardiovascular exercise. For more help with your diet, refer to the Parrillo Nutrition Manual.

While exercise is a proven way to prevent the loss of muscle mass, a new study led by McMaster researcher Dr. Mark Tarnopolsky shows that taking a combination of creatine monohydrate (CrM) and conjugated linoleic acid (CLA) in addition to resistance exercise training provides even great-er benefits. The study published in Oct. 2007 in PLoS One, involved 19 men and 20 women who were 65 years or older and took part in a six-month program of regular resistance exercise training.In the randomized double blind trial, some of the partici-pants were given a daily supplement of creatine (a naturally produced compound that supplies energy to muscles) and linoleic acid (a naturally occurring fatty acid), while others were given a placebo. All participants took part in the same exercise program. The exercise training resulted in improve-ments of functional ability and strength in all participants, but those taking the CrM and CLA showed even greater gains in muscle endurance, an increase in fat-free mass and a decrease in the percentage of body fat.“This data confirms that supervised resistance exercise train-ing is safe and effective for increasing strength and function in older adults and that a combination of CrM and CLA can enhance some of the beneficial effects of training over a six month period,” said Tarnopolsky, a professor of pediatrics and medicine. This study provides functional outcomes that build on an earlier mechanistic study co-led by Tarnopolsky and Dr. S. Melov at the Buck Institute of Age Research, pub-lished in PLoS One, which provided evidence that six months of resistance exercise reversed some of the muscle gene ex-pression abnormalities associated with the aging process. - McMaster University, Hamilton, Ontario, Canada, Oct. 2, 2007

• Sweet Potato-Oat Bran Muffins

• Sweet Potato Oatmeal Refrigerator Cookies

• Barley Cakes

• Crepes• Rima’s Famous Oatmeal

Pancakes• Sweet Potato Souffle• Skillet Cake Bread

FooD of the month:

For most recipes that call for eggs, you can actually substitute 2 egg whites for each whole egg in the recipe. The cholesterol and fat are in the yolk of the egg, not the white. Just be aware that substituting eggs this way can make baked goods less tender.

Supplementof the month:

Now the serious bodybuilder can literally have their cake and eat it too! The taste is amazingly good and is to potent and “clean” that “competitive bodybuild-ers can consume cake or cupcakes right up to the day of competition.” Hi-Protein Cake and Cupcake Mix™ is also available in chocolate and vanilla flavors.

Spice Cake Flavor Hi-Protein Cake & Cupcake Mix™

• Packed with 13 grams of protein per serving• Only 5 Net Carbs with no sugar and only 1 gram

of fat• Tastes great with Parrillo Cream Cheese Flavor

Protein Frosting Mix™

Shoulder Stretch

Jump Start Your Training Results With Good Nutrition

To get serious about achieving bodybuilding success, getting your diet in order is the first order of business. The Parrillo Nutrition Program works so well because it’s based on solid nutrition from healthy bodybuilding foods, not the latest supplement fad. Not only is a proper diet and intense training the best way to attain bodybuilding success, it’s the only way. Each meal should be constructed according to the Parrillo Program. Don’t eat just protein at one meal and just carbs at another. Combining protein and carbs and fiber together in the same meal slows the release of glucose into the bloodstream, helping keep insulin levels from getting too high. This helps channel nutrients to muscle instead of fat. When insulin levels are too high, this stimulates fat storage. Be sure to divide your daily allotment of calories roughly evenly into six small meals. This also provides for better insulin control and also continually bathes the muscle in a nutrient rich environment so growth can proceed continuously.

1000 g. chicken breast, chopped1/2 cup vinegar1/2 cup low sodium soy sauce1 clove garlic1/2 tsp. black pepper1/4 cup CapTri®


While bodybuilders, exer-cisers, and athletes ob-tain their protein mostly

from food, many will supplement their diets with protein in the form of protein powders or sports bars. These supplements are typically formulated with several high-qual-ity proteins from animal and plant sources.

One of these is casein, a protein extracted from milk. In fact, it is the major protein component of milk (about 80 percent). You find this protein in Parrillo’s Hi-Pro-tein Powder™, Pro-Carb Powder™, 50/50 Plus Powder™, All-Protein Powder™, Hi-Protein Pancake & Muffin Mix™, Hi-Protein Low Carb Pudding™, Hi-Protein Cake & Cupcake Mix™, Contest Cook-ie Mix™, Contest Brownie Mix™, Protein Ice Kreem Mix™, Parrillo Sports Nutrition Bars™, Parrillo Protein Bars™, Parrillo High Pro-tein Bars™, Parrillo Protein Chew Bars™, and Parrillo Energy Bars™.

Casein is considered a “slow-ab-sorbing” protein. This is because casein tends to “clot” in the stom-ach, resulting in slower absorp-tion. Research shows casein pro-teins can take up to seven hours to be completely digested. That’s a good thing, because providing a slow, steady supply of amino acids

from casein to your muscles keeps you in a state of positive protein balance.

Many sports nutritionists are rec-ommending that muscle-minded athletes drink a casein protein-based shake prior to going to bed. With sleep, of course, you go for many hours without food. Casein protein shakes will stay with your

body longer than other forms, help-ing to stave off muscle catabolism (breakdown) until your next meal in the morning. Does this mean you might “build muscle while you sleep”? Quite possibly, especially if you had a pretty intense workout that day.

Whey is one of the highest quality

proteins found in protein supple-ments. Whey, too, is a component of milk that is separated from milk to make cheese and other dairy products. Whey makes up about 20 percent of the protein in milk. It also happens to be among the most rapidly digested of all sup-plemental proteins. Unlike casein, whey proteins are soluble in liq-uid and have many different ben-efits besides muscle growth. What this means to you is that its amino acids are rapidly absorbed, mak-ing the building blocks of muscle – amino acids – readily available for muscle repair. Thus, the pro-cesses of repair and growth can be accelerated.

Those who are interested in get-ting and staying lean swear by whey. That is because it is rich in leucine, an amino acid that helps burn body fat while preserving lean muscle tissue.

In addition, whey is loaded with various health-building nutrients, including B-complex vitamins, selenium, calcium, and iodine. Whey is also an immune-boosting nutrient due to its high content of glutamine.

Whey protein is found in the fol-lowing Parrillo products: Opti-mized Whey Protein™, Hi-Protein

Powder™, 50/50 Plus Powder™, All-Protein Powder™, Hi-Protein Pan-cake & Muffin Mix™, Hi-Protein Low Carb Pudding™, Hi-Protein Cake & Cupcake Mix™, Protein Frosting Mix™, Contest Cookie Mix™, Contest Brownie Mix™, Protein Ice Kreem Mix™, Parrillo Sports Nutrition Bars™, Parrillo Protein Bars™, Parrillo High Pro-tein Bars™, Parrillo Protein Chew Bars™, and Parrillo Energy Bars™.

During certain times of day (first thing in the morning, when your stom-ach is empty, before and after workouts), consum-ing a whey-based protein shake will help your body shift from a catabolic state to an anabolic state. Tak-ing whey before and after your workouts helps make these aminos readily available.

When you jack up the amino acid levels in your blood to above normal, your muscles are able to take up more of these building blocks; this enhances muscle growth. Thus, eating sev-eral protein-containing meals and snacks throughout the day, as rec-ommended on the Parrillo Nutri-tion Program, is preferable to the bad habit of eating one big dinner at the end of the day. Also, do not restrict calories while building muscles. With inadequate fuel, you will use protein for energy, not for building muscles.

I get asked frequently about other supplemental proteins, namely egg

protein and soy protein. Egg pro-tein (ovalbumin), for example, is a very high grade form of supple-mental protein. Its use in protein supplements has decreased some-what, however, because it is high in sodium.(1) Soy protein is also found in numerous products on the market. However, it lacks the ami-no acid methionine so it doesn’t have as high a protein efficiency ratio as milk proteins.

Bottom line: Protein supplements play a key role in metabolism and nutrition. Used in conjunction with the proper foods, they can assist in decreasing body fat, supporting muscular growth, extending en-durance, and promoting better re-covery and repair after training.

One more thing: obtain as much of your protein as you can from lean, wholesome food such as egg whites, white meat poultry, and fish. Protein drinks are called nu-tritional supplements, not nutri-

tional replacements and our prod-ucts should be used in addition to regular food, not instead of it. Your most important nutritional purchases happen at the grocery store, not the local Health Food Store. It has long been my conten-tion that food is the cornerstone of proper nutrition. Whole foods are the foundation of bodybuild-ing nutrition and if you’re not diet-ing right you won’t get the maxi-

mum results from your supplements.

Initially, concentrate on food content and meal timing and then add on lots of heavy lifting and high intensity aerobics to complete the solid nutri-tional and training foun-dation. I’m not going to go into deep detail on our philosophy of food here, but we have a multi-di-mensional approach based upon science and em-pirical knowledge gained preparing the world’s top pro bodybuilders. Consult our Nutrition Manual for

more information. It is the best “supplement” we have.

REFERENCES

Kreider, R.B. 1999. Protein: Is it all the same? Muscular Develop-ment, December.

Barth, C.A., and U. Behnke. 1997. Nutritional physiology of whey and whey components. Nahrung 41: 2-12.

A component of milk that’s separated to make cheese

& other dairy products. It’s among the most

rapidly digested of all supplemental proteins.

Whey:

FAST & SLOW MILK PROTEINSJOHN PARRILLO’S PERFORMANCE PRESS


Getting both forms of milk protein, casein & whey, in relatively inexpensive

sources is key for maximum results.


Victor,I am intrigued by the whole Par-rillo fascia stretching approach and while I have a pretty good handle on the theory (stretch the hell out of the muscle just worked) and the actual stretches, I am a little bit confused about how long each stretch should be held and how intensely to torque the indi-vidual stretches. I understand from the Parrillo Training Manual that each stretch should be held for ap-proximately ten seconds – but does that include the ‘ramp up’ needed to take a stretch from nothing to complete stretch hell? Or does the ten seconds start only after you are maximally stretched and really feeling the pain; does this ques-

tion make sense? It takes me a few seconds (or more) to ease my way up to max stretch. Bas, Hollywood

Good question: optimally, ideally, we want to maximally stretch for the full ten seconds – so in answer to your question, time starts when you are maximally stretched. I un-derstand exactly what you mean. Only a fool, or someone looking to take a trip to the emergency room, would go from no stretch to max stretch in an instant. It is tough to keep your eye on the clock when you are upside down in a skin-the-cat stretch (John Parrillo’s favor-ite) so we count to ourselves and it

doesn’t have to be exact. Another thing to keep in mind: with each successive set, using the same stretch, the muscles become loos-er, warmer, more pliable and more susceptible to stretching further. The studious use of Parrillo fas-cia stretching improves flexibility and makes stiff muscle men less inclined to injury. There is a grain of truth to the old muscle-bound myth: really huge bodybuilders who perform zero stretching often have terrible flexibility. They look and act clumsy because they are clumsy – particularly those body-builders with no previous athletic background. This muscle-bound syndrome was exhibited for all to see a few years back when one

IRON VIC SPEAKS By IRON VIC STEELE

Fascia stretching: how intense, how long? Amino Acid difference…Calf questions…Fish Oil for what?

Sprinting for leanness

23www.parrillo.com 1-800-3��-3�0� Performance Press / April 2012


humongous Mr. Olympia competi-tor (Jean Pierre Fuex) was unable to grasp his hands behind his back to perform a side tricep mandatory pose. His entourage were ecstatic, “Jean Pierre is so huge he cannot do normal posing!” I thought it was pathetic and the judges agreed, based on his lousy placing. Please perform fascia stretching with great care and great intensity: take it up to the pain limit as that is where the gains lie; the goal is to increase our current range-of-motion and that only happens by going past current limits. Yes, stretch for a full ten seconds, af-ter you attain your max stretch in each of the various positions. Over time we forcibly loosen the fascia that surrounds each muscle; thus enabling easier muscle expansion and easier muscle growth.

Iron Vic,What’s the difference between Muscle Amino Formula™ and Ultimate Amino Formula™? I as-sume each one has a different purpose and use? There are a lot of articles currently in the main-stream muscle press about ami-no acid supplementation – once again it seems that Parrillo was way ahead of the rest of the nutri-tional world in championing amino usage. I understand the Enhanced GH Formula™ and its use; I take it currently before bed. A clarifica-tion between Muscle and Ultimate would be greatly appreciated.

Lars, San Luis

I like to think of Ultimate Amino Formula™ as the amino acid “shot-gun.” Ultimate Amino Formula™

includes no less than seventeen separate and distinct amino acids: two or more capsules taken with each meal insures that (along with the nutrients contained in the clas-sic “Parrillo Meal) you are obtain-ing everything to provide exactly what is needed to fuel new muscle growth. Naturally amino acid sup-

plementation means nothing if you aren’t engaging in high intensity Parrillo-style resistance training. Provided that you are lifting like a maniac, hitting high intensity car-dio and (naturally) adhering to the Parrillo nutritional multiple meal eating schedule, the consumption of 2-4 Ultimate Amino Formula™ capsules with each of your 5-8 Par-rillo meals (eaten each day) will make a huge difference in your quest to acquire lean muscle mass. Cover all the amino bases with

Ultimate Amino Formula™.

Muscle Amino Formula™ is a horse of an entirely different amino acid color – whereas Ultimate Amino™ is the shotgun of the amino acid ar-senal, Muscle Amino Formula™ is the Barrett .50 caliper sniper rifle of amino acids. Whereas Ultimate

covers all the amino bases, Mus-cle Amino™ has a far more spe-cific mission: replenish battered muscle tissue after a shattering, hypertrophy-inducing, high in-tensity workout. There has been a ton of research indicating that supplemental branched-chain amino acids are perfect for feed-ing muscles ‘destroyed’ during high intensity workouts. Parrillo recommends taking a handful of Muscle Amino Formula™ cap-sules after every workout in order to promote healing and growth. The elite will actually take a handful of Muscle Amino™ cap-sules before a workout in order to ‘spare’ muscle tissue. The strat-egy is pure genius: by loading up muscles with excess amino acids in anticipation of a shattering workout you load muscles with the very substance that is going

to be utilized to power the workout thereby ‘preventing’ teardown. Af-terwards, take another handful of Muscle Amino Formula™ capsules to replenish depletion. Hope this clarification is sufficient.

Vic,What’s the best way to build calves? Mine suck. Guys at the gym say I am genetically cursed and a bunch of calf work is a waste of time. I would love to compete in a body-building show in the future but my

15 inch calves look pretty damned skinny under my 26 inch thighs. Currently I train calves twice a week for 4-5 sets using the stand-ing calf machine. Am I doomed to calf mediocrity? James, San Fran

Any muscle can be built over time. The routine you are using, twice weekly calf sessions for a total of ten sets, is, at best, a main-tenance routine for some-one that already has 18 inch cows. For you to add a couple of inches – which is the min-imum needed to ‘bring up’ your calves into proportion with your thighs – is going to require a lot more sets and reps and time and attention. I would suggest you train calves every time you walk into the gym. Arnold had a similar problem to you when he first began competing: his 17 inch calves looked mighty pathetic underneath his 28 inch thighs. His tactic to bring up his calves was quite ingenious. Regardless what body part he was working, he ‘pre-set’ the standing calf raise machine to 800 pounds and in between sets of other exer-cises (and he worked out six times weekly) he would stroll over to the calf raise machine and do a set of calves to failure. If he was training chest and arms, he might perform an additional 10-20 sets for calves, ‘slipped in’ between sets of chest and arms. He’d hit calves every training day and over the course of the training week he figured he might slip in a hundred extra sets

of calf raises.

This was in addition to his ‘regular’ calf workout on leg day. To make a long story short, as a result of his radical approach, he brought his worst body part up four inches in two years. While this many sets and reps might not be practical for you – why not use this strategy – often called ‘staggered sets’ to ‘sneak in’ an additional 20-30 sets of calves

per week? I bet you could bring up your lagging calves by two full inches inside a year. The beauty of the staggered set approach is that it adds no additional time to your cur-rent workout length. You are sim-ply throwing in a set to failure of calves while recovering from bench presses, rows or whatever. Try this approach and write back after six months. Also: calves and forearms are loaded with dense muscle tis-

sue on account of constant usage; both respond best to high rep sets; try and hit at least 12-15 reps per sets and periodically throw in an ultra-high 50 to 100 rep set to con-clude a calf session.

Mr. Steele,I see Parrillo Performance Prod-ucts sells Fish Oil capsules – what are they supposed to do? I am a competitive bodybuilder and use

most of the Parrillo Products. I suspect fish oil is something to do with Omega-3 but I am unclear as to how or why fish oil supplementation might aid me. All the best – thanks for the no BS advice; I’ve been a reader for many years! Randy, Scranton

Parrillo Fish Oil DHA 800 EPA 200™ capsules are made from natural marine lipids. These capsules are loaded with the health protective omega-3 fatty acids. Omega-3 supplementation has been shown to aid in the preven-tion of cardiovascular dis-ease, fight off strokes, lower cholesterol; prevents blood clotting, help with circula-

tion and aids in the prevention of varicose veins. Studies indicate that Omega-3 fights depression and anxiety and might help ward off cancer and heart attacks. The list of benefits goes on and on. The reason John Parrillo added them to our arsenal of supplements is that there is good science to indicate that fish oil, taken regularly, in-creases exercise performance both in the weight room and when per-

JOHN PARRILLO’S PERFORMANCE PRESS IRON VIC SPEAKS By IRON VIC STEELE

replenishes battered muscle tissue after a shattering, hypertrophy- inducing, high intensity workout

provides a broad spectrum of amino acids to fuel muscle growth

Muscle Amino™

Ultimate Amino™

Try using ‘staggered sets’ to ‘sneak in’ an additional 20-30 sets of calves per week. I bet you could bring up your lagging calves by two full inches inside a year.



forming cardio. Additionally fish oil helps combat inflammation, a serious problem for hard training bodybuilders that routinely take the body past its limit. The faster we subdue inflammation the quicker we can recover and hit another high intensity workout. John feels that there is strong science to support the idea that those of us that suffer from joint pain – particularly after a hard workout – will benefit from fish oil. Parrillo Fish Oil DHA 800 EPA 200™ helps to alleviate aching joints. Between all the potential health benefits and with all the very real workout benefits – not to mention the joint and inflamma-tion reducing properties associated with fish oil supplementation – adding Fish Oil DHA 800 EPA 200™ to our supplemen-tal lineup is a no brainer. The other consideration was quality; by obtain-ing our own fish oil we are certain of the potency – something that is prob-lematic when obtaining commercial fish oil.

Vic,Lots of recent muscle press about the advantages of sprinting for cardio – the reasoning is pretty radical. Many ‘experts’ are saying that four minutes of sprinting, done a few times a week, is superior (for fat burning purposes) than lon-ger ‘steady state’ cardio sessions. What is your take? I think adding some sprints would be a cool idea – kinda breaks up the drudgery of riding the exercise bike all the time.

On the other hand, some of these claims seem pretty far fetched. What is your take on sprinting for cardio and fat burning? Denise, Portland

I think you are referring to the Ta-bata craze. Basically a Japanese dude named Izumi Tabata ran some studies at the National Institute of Fitness and Sport in Tokyo back in

the 1990s. He compared sprinting to “moderate intensity aerobics” (whatever that means) and came to the conclusion that sprinting trumps all other cardio forms. The moderate intensity group increased their VO2 max by 10% - but had no increase in their anaerobic capac-ity. The high intensity sprint group improved their VO2 max by 14% and improved anaerobic capac-ity by 28%. The study was done over a six week period with both groups working out five days per

week. The Tabata training template was as follows: sprint all out for 20 seconds. Walk and recover for ten seconds. Now sprint again, all out, for 20 seconds and repeat this run 20 second sprint/rest for 10 sec-onds until a total of eight run/rest cycles are completed. Total time: four minutes.

All of this is fine and good until the claims started rolling in: ridiculous

claims such as, “fat burn-ing lasts for up to two days after the end of a single four minute session.” Re-ally? I would love to see the science and studies that back up that ludicrous claim. How do they deter-mine such a thing? Now I am all for some sprint-ing – but let’s not make a religion out of it. Also, sprinting all out for 20 seconds is way too long in my opinion: better to run 20-25 yard dashes and jog back to the starting line. Plus four minutes total training time is ridiculous – how about 30 minutes of sprinting, resting as long

as you need, whenever needed. I would strongly advise that you ease into a sprint session: don’t start run-ning all out from step one on sprint number one or you will likely pull, tear or rip something. Run the first few sprints at 70% of maximum and gradually work up to 100%. 30 minutes of sprinting is quite intense and I would NOT sprint the day be-fore a squat or heavy leg workout. A day or two per week of sprint-ing will keep cardio interesting.


A day or two per week of sprinting will keep cardio interesting. Try 30 min. of sprinting, resting as long

as you need, whenever needed. Be sure to ease into a sprint session: don’t start running all out from step one on sprint number one or you will

likely pull, tear or rip something.

2� April 2012 / Performance Press 1-800-3��-3�0� www.parrillo.com

PRSRT STDU.S. PoSTage

PaiDCinCinnaTi, oHPeRmiT no. 855

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April 20-22 (Scottsdale, AZ) Fri. 6pm - 9pm, Sat. 9am - 5pm, Sun. … · 2018-08-01 · muscle-building weight loss transformation Photo by Rick Abt Photo by Rick Abt “I weighed