Ken and Ruth Reynolds - Parrillo Performance...2016/05/08 · John. Ken and John Parrillo first crossed paths in 1980. “I decided to travel to the Parrillo Performance headquarters

A BODYBUILDERIS BORN

5 things i’ve learned about dieting

IRON VIC SPEAKS!muscle man runs wild in the deep woods

PARRILLO FOODSparrillo pre-workout power

THE PARRILLO PRINCINPLESthe perfect parrillo day

MUSCLE MEETS MEDICINE

is fasted cardio best?

Ken and Ruth Reynoldsconnecting the good old dayswith the good new days

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Editor At LargeMarty Gallagher

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ContributingWritersJohn ParrilloMarty GallagherRon HarrisJeremy GirmannAndre NewcombIron Vic Steele

Contributing PhotographersCraig LeperaMichael CadotteJohn ParrilloDominique ParrilloMarcus McCuiston

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KEN AND RUTH REYNOLDS MUSCLE MEETS MEDICINE

A BODYBUILDER IS BORN

IRON VIC SPEAKS

THE PARRILLO PRINCIPLES

PRE-WORKOUT POWER

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Ken Reynolds was bit by the bodybuilding bug way back in 1961. In those ancient times, the only way bodybuilders nationwide and

worldwide could stay in touch with one another was via the print media, specifically the “muscle magazines.” The muscle mags, Strength & Health, Muscle Builder and Iron Man, were magazines that served multiple purposes: these magazines had photo coverage of the most recent big time bodybuilding contests and recent weightlifting and powerlifting competitions. They would post upcoming shows and competitions along with local and regional competition results. The magazines always had articles on how the champions of the day trained. The nutrition back then was woefully inadequate; the nutrition articles were all dedicated to “bulking up.” The quest for size trumped all other considerations back in the 1960s and 70s. Before the advent of the worldwide web, the magazines were at the center of the bodybuilding and strength athlete universe.

These magazines were indispensible lifelines for isolated bodybuilders

ken and ruth reynolds connecting the good old days with the good new days

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KensRuth ReynoldsConnecting the good old days with the good new days

and small town strength athletes. Ken Reynolds was one such young man; he recalled the ancient muscle culture, a quasi cult that eventually morphed into the “fitness revolution” in the 1980s. “In the summer of 1961 I saw my first bodybuilding magazine; it had a picture of Steve Reeves on the cover. Steve had a perfect, symmetrical physique. He played Hercules in the movies and I was blown away. I had never seen a bodybuilder before. I instinctively wanted to look like that.” To get an idea of how deeply the bodybuilding bug bit Ken, listen to what he would do at a certain exact time each month; this was a boy too young to drive. “Each month on a certain day I would take a bus from Corryville to downtown Cincinnati. I would walk to the only bookstore that sold the bodybuilding magazines and

buy all the latest muscle mags with the money I had saved.” Young Ken eagerly looked forward each month to each issue; he was hungry for knowledge that he could use in his own training.

“While I was downtown buying muscle mags, I would walk to the only health food store in Cincinnati where I would buy Joe Weider’s Weight Gain tablets. I also purchased a liquid protein that was made from cowhide – and it tasted like it. I also consumed a lot of wheat germ back then. I worked out hard and took my supplements.” Ken complemented his hard and heavy training with some hard and heavy eating. He slammed calories to build “bulk” and added considerable size. Still, his body never approached the Reeves symmetrical ideal. “By the late 60’s I had definitely added size, but I certainly did not look like a symmetrical, lean bodybuilder. I looked like the husky guy that I was. I continued eating everything and anything that would add bodyweight. By the early 70’s I was a smooth bodybuilder with a fat belly.” Ken eventually took his bulking efforts to the highest level when he began supplementing his massive meals with whole milk: he consumed four quarts of milk (and cream) every day, this in addition to eating his impressive volume of regular food. While it sounds a tad gluttonous, this approach was, ironically, a primitive precursor of the modern Parrillo high protein/high calorie diet.When it comes to building muscle mass, calories are critical. John Parrillo was a champion powerlifter who thought that there was a lot to recommend about those old bulk-up diets. When Parrillo devised his legendary approach to bodybuilding nutrition, he kept certain key aspects of the bulk-up diets. John kept the protein intake high and he also kept the

caloric intake high; this was right in keeping with the bulk diets. Parrillo “switched out” the dirty calories for clean calories and spread the caloric intake out: six smaller meals replaced three gargantuan meals and eased the digestive task. There was no denying the anabolic effect of regular food eaten in massive amounts. High caloric intake combined with high intensity power weight training was, is, and always shall be the classic approach for building massive muscles. Parrillo showed bodybuilders how to build muscle without accumulating an unacceptable amount of body fat in the process. Parrillo showed bodybuilders how to eat big without getting fat.

Ken was so taken by health, fitness and bodybuilding that he eventually opened a commercial gym. “I opened my first gym in 1978. It was a key club for members only. A member would pay $10 in dues for that month and I would give them the new monthly combination to the lock. I took the monthly dues and purchased new gym equipment. My

key club gym grew into a hardcore bodybuilding gym.” In addition to being in the gym business, Ken also competed. “I competed in my first bodybuilding competition in 1984. In 1984 I also reunited with my high school girl friend, Ruth. She became my wife. We are married to this day. I was training for a local bodybuilding show and Ruth was hanging out with me. She got exposed to bodybuilding and began training. She got real good real fast and within a short time she got good enough to compete.” Ruth and Ken started training together in 1984. “We still train together to this day.” Apparently, the family that trains together stays together.

Ken was a very serious bodybuilder: he won the light-heavyweight class at the Mr. Cincinnati competition in 1986. Ruth was a serious bodybuilder: she won the Ms. Cincinnati in 1987 at that same contest! Then Mr. & Ms. Cincinnati got married and stayed happily married for the next 30 years. Is this not some sort of storybook perfect ending? Neither ever competed

Ruth and Ken started training together in 1984. “We still train together to this day.” Apparently, the family that trains together stays together.

“We didn’t have time to compete, but we always trained together and over the years stayed in good shape.”

photo by Craig Lepera

By Marty Gallagher


ken and ruth reynolds john parrillo’s performance press

again. Wow! By this time Ken was employed full time at the GE Airospace Division. Ken became a CMM computer programmer and worked with Computer Aided Design (UniGraphics) within General Electric. Ruth took over management of Ken’s gym and she grew the modest facility into their World Gym franchise, which thrives to this day. Ken was working fulltime as a computer programmer; Ruth was running World Gym all day long. “We didn’t have time to compete, but we always trained together and over the years stayed in good shape.”

In 2015 Ken happened across some Parrillo products and thought of John. Ken and John Parrillo first crossed paths in 1980. “I decided to travel to the Parrillo Performance headquarters. I decided I would pay a visit and go see my old friend John Parrillo. I arrived at the Parrillo Performance building and thought, ‘this is like a bodybuilding Willie Wonka factory.’” A portion of the massive Parrillo headquarter building is dedicated to a state-of-the-art gym; the rest is offices and the product production facility. Ken had a great visit with John and took home one of every Parrillo Product. Ken began doing research. As you might well imagine, Mr. Reynolds is a tough customer when it comes to nutritional supplements: he has been involved in the bodybuilding game for decades and is analytical by nature. “I began comparing Parrillo Products to other products on the market. I first determined that Parrillo Products were both potent and pure. This made me happy. I knew that because of their potency and purity, Parrillo Products would sell better than any other product we sold at World Gym, and I was right. Parrillo Products out sell all other products at World Gym Cincinnati.”

When Ken retired from GE, he decided to get deeper into bodybuilding and fitness. “I now had the time I needed to mount a serious training effort. I decided to get back into bodybuilding in a more serious way. I dusted off my old copies of the Parrillo Nutrition Manual and the Parrillo Training Manual. I decided that I wanted to add muscle. But was that possible at my age? I

was 67 years old at the time.” The short answer was yes, even pushing 70 years of age, Ken discovered he could add lean muscle mass. He needed a modified approach to his old “bulking up” strategy: now he would be discriminating and selective in what calories he would consume. The first order of business was to “square up the metabolism” to use John Parrillo’s famous phrase. Ken echoed Parrillo’s premier principle. “John’s approach towards nutrition is designed to accelerate the basal metabolic rate. Multiple meals are combined with hard training and it all works together.” The intense lifting and intense cardio combine with the thermic effect of eating bodybuilding-approved foods results is an amped-up BMR.

Digesting lean protein and fibrous carbohydrates actually causes the metabolism to accelerate as the digestive system must work extra hard to break down fiber and lean protein. Ken noted that the biggest mistake a dieter can make is to starve. “Avoid low calorie crash diets; they destroy the metabolism and cause the body to eat its own muscle tissue in order to feed itself. When a low calorie crash diet finally ends, as they all do, when the person goes back to halfway normal eating they gain back a ton of bodyweight, most all of it body fat.” Ken and Ruth have a commonsense approach to nutrition: “When the mirror tells us I am getting love handles, or Ruth is getting cellulose, we get serious and quickly get back in shape. That’s when we break out the Parrillo BodyStat Kit and take some body composition measurements as a reference point for adjustments on our diet and training efforts from that point forward.” These people are real pros.

“We will adjust our macronutrients and eliminate or cut back on dietary

fat. Of course we cut out refined carbs; we eat whole grain starchy carbs and lots of fibrous carbs. We record all of our macronutrients and we record daily calories. We measure our body composition with BodyStat each week. We make adjustments depending on the amount of body fat or lean tissue we are losing or adding.” BodyStat allows the bodybuilder to understand (with objective clarity) precisely what is occurring: are you adding muscle? are you losing body fat? are you staying the same? This is invaluable information and unknowable without BodyStat. “The goal is to get rid of the fat and spare (or add) muscle.” Ken and Ruth have an excellent outlook on age and aging, she is 67, and he is now 69. “You can always improve in relationship to where you are.” These two practice what they preach: Ruth is 67 years old; she is a statuesque 5’8” and stays around 135-pounds. Ken is 69 years

old, is 6-foot tall and stays around 185-pounds. This duo is serious. “We keep our body fat low enough to see our abs.” For Ruth that’s means she needs to be between an 18% and 20% body fat percentile. For Ken to see his abs, he attains an 8% to 10% body fat percentile.

“We still workout together four days a week. Ruth and I still train with the intensity needed to grow new lean muscle tissue. We know we can improve upon our best recent condition. We keep our metabolism high through the combination of intense and repeated exercise

and perfect bodybuilding meals eaten 5-6 times a day. Work the

muscle with ischemic rigor and intensity, feed the muscle,

rest the muscle, grow the muscle; and then repeat

over and over.” This is wisdom for the ages and timeless advice. If you are looking for some late-in-life inspiration, look no further than Ken and Ruth Reynolds.

Ruth and I still train with the intensity needed to grow new lean muscle tissue. We know we can improve upon our best recent condition.


This month’s question comes from Performance Press

reader, Andrew:

“I heard that fasted cardio will help me to burn more fat compared to cardio that is done after I eat. Is this true?”

Ah…the cardio conundrum. Before answering this question directly, let me start with a few general thoughts on cardio (with the assumption that ‘cardio’ refers to moderately prolonged aerobic activity such as running, biking, swimming, etc).

Most simply, I like it…

There are those who choose not to include cardio in their exercise routines, opting instead to focus solely on weight training. I happen to be okay with this, particularly if the weight training is done at an appropriate tempo and with sufficient intensity because lifting weights in this way can significantly elevate one’s heart rate and serve as aerobic activity, essentially killing two birds with one stone.

I do, however, find that the inclusion of dedicated aerobic exercise provides several benefits, which I’ll describe from the perspective of personal experience.

Perhaps most intuitively, it strengthens the heart and the lungs. Without getting too technical, it’s a use it or lose it sort of thing.

muscle meets medicine

MEETS

By Dr. Jeremy GirmannIs fasted cardio best?


We were made to move, elevate our heart rate, and breath heavily for periods of time. The more consistently you do it, the easier it becomes. We shouldn’t be gasping for air after climbing a single flight of stairs.

Second, it can stimulate a healthy appetite. If gaining/maintaining muscle while staying lean is the goal, cardio can heighten your hunger for the good stuff. While this is anecdotal and perhaps not true for all, I find that cardio often stimulates an appetite for healthy foods. The body is smart. When treated properly, it demands what it needs most – nutrient dense foods.

Third, it makes you smarter. Really? Maybe…I can’t remember. While we jog on a treadmill or spin on a bike, thousands of incredible reactions are taking place within our brains.It’s like a concert of chemicals and the symphony of synapses allows for some awesome things to happen. Exercise boosts brain derived neurotrophic factor (BDNF), for example,

which acts to encourage neuronal protection, growth, and integration. If I’m ever able to figure out how to cure cancer or how to peacefully end war (both on my ‘to do’ list), I’m pretty sure that I’ll accomplish it while on a treadmill – when I’m able to think sinfully clear. While it is true that the majority of us are visual learners, I also think that a majority of us need to move in order to think most optimally.

Fourth, it facilitates better sleep. In my line of work, I spend the majority of the day living inside my head. My job demands lots of thinking and not much moving, and I doubt that I’m alone on this one. Historically, when the sun was up, we were moving. There were no plush desk chairs, no files to sort, no computers. When the sun went down, we would stop

moving and the brain would know that it’s time to sleep. These days, with no peripheral input from our bodies during the day, our sleep/wake cycles have become severely disrupted. The brain is left thinking, “I’ll stay awake a bit longer. Maybe then he’ll actually start moving.”

On and on it goes. Cardio can enhance the immune system, boost your mood, encourage healthy digestion, and so forth. There’s something to be said for the ol’ “it gets the blood moving” mantra.

Okay, now on to Andrew’s original question. There has been, and continues to be, ongoing debate about the potential benefits of fasted cardio as it applies to body composition. The idea behind fasted cardio is this: When you wake in the morning (or after any period of prolonged fasting for that matter), insulin is low and the body is relatively deficient in glycogen (the storage form of carbohydrates). Carbohydrates fuel the initial stages of aerobic activity and if they have been depleted (as they are during sleep), the body will turn to fat for a primary source of energy. Thus, performing cardio first thing in the morning would seem to cause the body to tap into fat stores more quickly, ultimately burning more body fat. The question becomes, does this actually occur? Maybe…probably...at least acutely.

Several studies have demonstrated that beta-oxidation – the process of breaking down fats – is increased when cardio is performed in a fasted state. In fact, one study published in the Journal of Applied Physiology demonstrated that 24-hour fat oxidation was higher in a group that performed fasted morning cardio sessions compared to those that did the cardio after eating breakfast (Iwayama, 2014). End of story, right? Well, not exactly. While studies

like this provide us with valuable insight, we cannot be sure that the findings translate directly into real, meaningful outcomes. In other words, we should not assume that the increase in beta-oxidation observed with fasted cardio would necessarily equate to greater long-term reduction of body fat and improved body composition. In fact, the studies on this have been rather paradoxical.

In 2014, Brad Shoenfeld and colleagues conducted a study of 20 healthy women (average age = 22) on hypocaloric diets, to test the hypothesis that performing aerobic exercise after an overnight fast accelerates the loss of body fat. In the study design, 10 women performed an hour of cardio after an overnight fast while the other 10 completed cardio after first eating a meal. The exercise was done 3 days per week for a total of 4 weeks. The results? Both groups lost weight and fat but neither demonstrated more significant losses.

What the? Let’s consider further…As the authors of this analysis rightly suggest, this study is likely to be most meaningful to you if you’re a young, active female on a hypocaloric diet since this profile fits those of their study subjects. If

this does not, however, sound like you, the results may or may not be applicable.

In the process of figuring out what might work best for you, it is necessary to consider all of the variables associated with your unique situation.

Have you been exceptionally stressed lately? Stress can elevate cortisol, which in excess, can presumably tip the balance and result in a greater breakdown of muscle tissue when doing cardio in a fasted state. (*Side note: I almost hate to mention this because so many people, especially guys, are terrified of doing cardio for fear of losing muscle and the very thought is enough to raise their cortisol levels. If the cardio is done strategically, this just won’t happen. You won’t get on a treadmill at 210 lbs. and step off with 10 lbs. less muscle. Relax…)

How do you feel while doing the cardio? I personally feel better when I do cardio after eating a meal. If I choose to skip fasted cardio because it doesn’t make me feel great, it goes without saying that I can’t burn fat from cardio that I didn’t perform. I remind myself of this concept routinely in medical practice – I can

We were made to move, elevate our heart rate, and breath heavily for periods of time.

While we jog on a treadmill or spin on a bike, thousands of incredible reactions are taking place within our brains. It’s like a concert of chemicals and the symphony of synapses allows for some awesome things to happen.


muscle meets medicine

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develop the best treatment plan in the world but if my patients aren’t going to follow it, it’s all for not. Compliance is key.

How many calories are you eating? I sweat more during cardio when I’ve eaten a meal. This provides evidence of a very important consideration – the thermogenic effect of food. Some of the food that is eaten prior to exercise is used to produce heat. This can provide a sort of metabolic “boost” resulting in a greater calorie burn. Some studies have in fact indicated that this might, given the right conditions, be very relevant to maintaining a lean physique and a healthy metabolism. We must, however, be careful. If I were to eat 500 calories before doing

cardio and only burn 200 calories during the session while being in caloric excess for the remainder of the day, we can reason what the net effect might be on my efforts to lose fat despite getting a small metabolic boost during the activity.

• Do you use caffeine?• Do you follow a high carbohydrate

diet? How about a high fat diet?• Do you weight train later in

the day?• How much lean body mass do

you have?• How long before or after the cardio

do you eat?• At what intensity do you do

the cardio?

I’m complicating the picture on purpose and doing so for the following reasons:

One - When someone claims to have the definitive answer on this sort of thing, know that there is no definitive answer. While “it depends” represents a pretty unfulfilling response, it’s the truth.

Two – In accordance with the above and as in most things related to health and fitness, it’s not a one-size-fits-all proposition. You must understand that each person represents a unique case. I would recommend this - try each method for a few weeks and monitor your progress. Use Parrillo’s 9-point body stat system in order to determine your exact body composition so that you know what affect each approach is having and which will provide the greatest benefits for you.

May 201612 www.parrilloperformance.com

Episode 110: 5 things I’ve learned about dieting

Often I am asked if I ‘do diets’ or help bodybuilders prepare

for shows. I don’t have the patience to write up diets and adjust them with people on a regular basis. To be perfectly honest, I enjoy my privacy far too much to respond to 100 text messages a day from dieting competitors with neurotic concerns and questions about their energy levels, how they feel they are getting fatter, losing muscle, or both; and asking permission for cheat meals they have no business eating but feel their body absolutely needs. Dieting is tough. You will be tired, you will be hungry, and you will feel sorry for yourself. That’s just how it goes when you are forcing your body to do something it absolutely does not want to, namely getting down to low single-digit levels of bodyfat while retaining most if not hopefully all or your muscle mass. It’s something you choose to do, and nobody wants to hear you constantly complain about it. If you choose to be a prep coach, you are going to have to listen to those complaints all the time, and offer moral support and pep talks. So I choose not to be a prep coach. God

a bodybuilder is born 5 things i’ve learned about dieting

A

is

ody

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ornBy Ron Harris

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bless those who do it and do it well.

Really, I know how to get myself in shape and that’s good enough for me. Over 24 years of competing, I’ve tried many different methods and figured out through trial and error what works for me. Even though what I’ve learned won’t apply to everyone as that’s impossible, I still thought it might be interesting to share since many of you are in the process of shedding bodyfat for spring and summer contests as we speak.

1. I am either on a diet, or I’m not

There is no in between for me. Either I am eating 100% strict and clean 100% of the time, or I’m not. This also explains why I lean out so fast once I start my diet in earnest.

My body reacts to the sudden decrease in sugar, wheat, and dairy products by shedding fat to the tune of a good five pounds in the first two weeks. But unless I have a reason to be in great condition, I don’t eat that way. It’s not like I am a fitness model and need to be ready for a cover shoot at any time! I stay in respectable shape and can always see my abs and serratus. Anything beyond that requires full commitment to very strict, clean eating, which I personally need a definite goal such as a contest to undertake.

2. Longer diets work best

In the distant past, I used to try and diet for six to eight weeks. It was a disaster every time. I never got lean enough by show time, and I lost precious lean muscle mass. Not being the biggest guy in the first place, this was rough. I also used to get pretty fat in the off-season. By staying leaner year-round and very gradually dieting over 16 or more weeks, I found I was able to hold on to nearly all of my muscle mass and get into better condition than ever before. You simply can’t rush fat loss. The body needs to be coaxed into losing fat, not bullied. As John Parrillo has said many times over the years, you never want to lose more than a pound or two at most per week of dieting. So before you even think about competing in a specific show, test your bodyfat using the Parrillo Body Stat Kit, and do the math. If you find you need to drop 30 pounds, give yourself at least 16 weeks to do so.

3. Too much cardio is bad news

We are all different when it comes to cardio. I have known some guys who did as much as three hours a day while preparing for a contest. At times, I used to do two hours a day and it was common for a few

years to do two 45-minute sessions a day. Part of that was because I was allowing myself to get too fat in the first place, and also because I was trying to lose too much fat in too short a time period. In recent years, I have figured out that 45 minutes of cardio a day while dieting is perfect. I lose the fat and keep the muscle. Your mileage may vary. But suffice to say, if you need more than 90 minutes a day, you are trying to lose too much fat too quickly. See # 2.

4. Don’t change the workouts

When you’re starting to see veins and striations, it’s very tempting to do more exercises and sets. You are also getting so motivated by what you see in the mirror and by your desire to win that you will often want to do more super sets, drop sets, and forced reps. This is just stupid. You’re eating less food and you’re doing more cardio. You’re not going to grow at this point, even though your enthusiasm levels may have you thinking you will. Maintaining what you have is about the best you can hope for, so respect the recovery process and don’t start going crazy with your workouts unless you want to lose muscle. Few of us are fortunate enough to have ample muscle mass so that we can spare any without looking worse.

5. I need carbs

Some people swear by keto diets. I’ve tried it, and I hated it. Personally, I do well with carbs. I have them in my pre-training meal, in my post-workout shake, and in my post-workout meal. It works for me and I still get in shape. Bodybuilders have been getting ripped with carbs in their diets for many decades, albeit in lesser amounts than they would eat in the offseason. You can certainly also get in shape with zero carbs. My observation is that keto diets tend

to lead to a loss in mass and fullness for most competitors.

Some of that may be useful to you, some of it may not. Take it for what it’s worth and find your own ‘rules’ for dieting that work best for you!

You simply can’t rush fat loss. The body needs to be coaxed into losing

fat, not bullied.

Respect the recovery process and don’t start going crazy with your workouts unless you want to lose muscle


The Perfect Parrillo DayHow all the individual parts of the bodybuilding puzzle fit together

Six months ago Ron had gotten a card announcing the date,

time and location of his twentieth high school reunion. Initially the idea of attending repulsed him. He had a hard time of it in high school. As an overweight nerd he had been awkward, timid and anaemic. In college he found his confidence and now as a highly paid cyber security expert, he had a lovely wife, a beautiful home, lots of friends and a large extended family. Still, in many ways, he was still awkward, timid and anaemic. Ron now had the time, money and inclination to do something about his flaccid physique: he decided to use the reunion as motivation for finally getting into shape. Truthfully he secretly wanted to attend his high school reunion; he wanted to flaunt his success and strut a bit. What was holding him back was his shapeless body, he felt slovenly and unhip. He was the prototypical modern man and his success came with a price: he was about as non-athletic as humanly possible.

Ron didn’t use his body. His body housed his brain. His brain made the money. Everything else was secondary. Now was the time, he vowed, to make that super-serious

parrillo principles the perfect parrillo day

fitness effort he’d always talked about. He would drop 30 pounds of fat and show up at that reunion looking like a movie star. In his mind’s eye he saw how he looked renovated, trim and tan. He saw a sleek new body and that image fired him up to do something about it. He began researching training facilities and using his Google skills quickly found the finest fitness facility in his immediate neighborhood. Being a man of business, he called and arranged a meeting with the

owner. He arrived the next day and liked the look and feel of the facility. The owner seemed extremely knowledgeable and was very friendly. Ron signed up for a year and procured the services of facilities finest personal trainer. Not coincidentally, Lou, the club’s premier PT also happened to be a Parrillo Certified Personal Trainer. Lou and Ron hit it off immediately.

This particular personal trainer wasn’t the prototypical PT mouthing

fitness platitudes and exhorting clients on with inane clichés like “One more rep!” and “Feel the burn!” Lou was college educated, soft spoken, well read and had a list of transformed clients a mile long. Ron and Lou got together and set about creating a goal. Once they had the goal, they created a game plan. They then set the goal into a timeframe. The agreed upon goal was to lose 30 pounds of body fat and add ten pounds of lean muscle mass. Lou felt this was doable, given the about of time they had, how unfit Ron was and his intense motivation. Lou felt this guy would actually do what was required. The timeframe was fifteen weeks and the plan called for Ron to drop two pounds of bodyweight each successive week, no matter what. Lou set up Ron’s multiple-meal Parrillo diet plan and used BodyStat to take Ron’s “baseline” body measurements against which all future progress would be measured. Lou put Ron through a 25-minute weight training routine that included Parrillo fascia stretching between each set. After lifting, Lou had Ron ride the Nordic Track push-pull cardio device for 20 minutes. Ron was drenched in sweat and exhilarated when his first workout was complete. He was hooked.

Fast forward six weeks and Ron was a changed man; he was deep into the Parrillo Process and had gotten real traction. He was already lighter, leaner, fitter, more muscular and stronger. Ron was energized in ways he didn’t think possible. His amazing results created additional motivation and his dramatic progress caused him to redouble his already praiseworthy efforts. His sky-high enthusiasm grew even larger as each successive successful week he lost body fat and was starting to muscle up. Lou had pointed out that because Ron was totally untrained (“A fitness

virgin!”) he would realize results rapidly. Ron was on the Parrillo nutritional plan and was thriving. “Nutrition is the cornerstone on which everything is constructed.” Lou stressed repeatedly. He wove into the Parrillo multiple-meal food regimen a Parrillo supplement regimen that “rounded out” the food; it was the classical Parrillo approach. Ron’s days were studies in time management. He seemed to make use of every waking moment. His typical day wove together working out and work plus family and church.

Ron’s alarm would go off at 5 am every morning. He would roll out of bed and change into workout gear before heading downstairs where he would mix and drink a protein shake: a serving and a half of Parrillo Optimized Whey™, 34 grams of protein with only 3 carbs. He had purchased a Nordic Track push-pull stepper device and placed it in his spacious three-car garage. Ron put some heavy metal on his iPod, mounted the

machine and proceeded to tear into a 30-minute cardio session that had him dripping and drenched in his own sweat by the time he was finished. Lou explained to Ron the importance of intense, sweaty cardio. “Intense cardio not only burns calories at an accelerated rate, it spikes the metabolism. Over time, intense cardio builds additional mitochondria in the working muscle. “This kind of hard science was right up Ron’s alley. He loved how energized he felt after cardio. He took a hot shower and made his way to the kitchen to eat his breakfast. This would be the first of six daily meals, or “feedings,” as Lou called them.

With an efficiency that comes from practice Ron methodically diced and sautéed (in butter-flavored CapTri®) onions and bell pepper. He added eight egg whites plus two yolks and created a delicious vegetable omelette. Along with his eggs, he ate a portion of oatmeal mixed with a half-serving of chocolate Parrillo Hi-Protein

By Andre Newcomb


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powder™. He headed to work. Mid-morning and mid-afternoon Ron would go to a file cabinet in his corner office and extract his Parrillo Products. He would fill a Tupperware shaker bottle with a serving of Optimized Whey™ protein and mix it at the water fountain. He would augment his shake with a Parrillo Soft Chew bar™. Each “supplement snack” provided Ron with a whopping 50 grams of protein. For lunch Ron liked to go to a little restaurant a block from his office where he would order roasted chicken or some type of shrimp. He would always have a fiber vegetable to go with the rice or potato. The food was delicious. Since being on the Parrillo nutritional program he was never hungry. For dinner that night he would have a delicious chunk of grilled fish, perhaps some shrimp or a steak. He would always have a big salad. He avoided starch with his final food meal or the day in order to “deepen” (Lou’s phrase) the next morning’s low glycogen status.

The lower the morning glycogen stores the better the fat burning.

Lou had Ron on a six-day per week weight-training schedule. Sessions were relatively short, but extremely intense. Before every workout Ron would take four Muscle Amino Formula™ capsules loaded with branched-chain amino acids. An intense weight training session exhausts and depletes the targeted muscle’s supply of amino acids. Lou wanted Ron to “pre-load” aminos that were about to be depleted. Lou had shown Ron the key exercises, how to perform them and how to log results. Once a week Ron would train under Lou’s direct supervision. The lifting was mind-blowingly difficult. Ron took to the bodybuilding-style weight training and found that he had a surprisingly high pain tolerance. Lou exposed Ron to forced reps and showed him how to perform drop sets when he trained by himself. Each week Lou expected Ron to handle slightly

more poundage or squeeze out extra reps. They used a classical Parrillo weight-training template: Monday and Thursday was leg day; Tuesday and Friday, chest and arms; Wednesday and Saturday, shoulders and back. The body part exercises would be different in each of the two weekly sessions. If on Monday Ron did squats, leg extensions, lying leg curls and standing calf raises, on the second leg day, Thursday, he would perform Hack squats, leg presses, seated leg curls and seated calf raises.

This type of exercise variety, workout-to-workout, week to week, kept the training fresh and interesting. Each weight training session only lasted 30 minutes, but these were the most intense 30 minutes Ron had ever experienced: the degree of pure effort Lou demanded was way past what Ron would have believed himself capable of. The moment the weight training session was done, Ron would drink a serving or two of Parrillo 50-50 Plus™, the powdered supplement designed specifically for post-workout replenishment. Science has shown that if intensely trained muscles are supplied with quality nutrients at the end of a training session, muscle growth is dramatically accelerated. By supplying the body precisely what it needs to commence the healing process (healing must precede muscle growth) results are accelerated and maximized. Ron drank his 50-50 Plus™ and washed down four more Muscle Amino™ capsules with his half-protein/half-carbohydrate replenishment concoction. He would head home, maximally pumped, maximally glowing and feeling fulfilled.

Every evening Ron would have a leisurely dinner and before bed, while watching TV with his wife, Ron would have Parrillo Cake: he

was addicted to Parrillo cake and looked forward to this high protein taste treat. Each successive week Lou would increase Ron’s clean calorie intake, ever so slightly. Each successive week Lou would ever so slightly increase the intensity and duration of Ron’s cardio. Each successive week Lou would have Ron add slightly more poundage or squeeze out an extra rep. Under Lou’s guidance, Ron had gotten complete traction and as predicted, the initial results appeared quickly. When those first gains slowed, Lou seemed to know exactly the right tweak or adjustment to make at just the right time to keep the progress coming. Every week Lou used the Parrillo Body-Stat kit to quantify Ron’s progress. A nine-point skin-fold calliper test was administered by Lou to determine where Ron stood: had he lost body fat? Had he added muscle? BodyStat appealed to the science side of Ron, who was intrigued with the procedure. As Ron edged ever closer to the reunion date, he redoubled his efforts. Ten weeks into the process and he had dropped 25-pounds of fat and built 8-pounds of lean muscle. A beautifully sculpted body began to emerge from beneath a thick blanket of body fat. Lou was guiding Ron across the finish line with seasoned expertise.

By this time, all the easy gains had been gotten; now the gains came far harder but attaining them during the final two weeks was not a problem because Ron was a tiger in the gym and his diet discipline was effortless. In week 12, the final week, Ron met with Lou for his final, pre-reunion BodyStat session. He had started off three months ago weighing 209 pounds with 28% body fat. He now sported a 12% body fat percentile weighing 177 pounds. He had three rows of abs, a chiselled face and a nice degree of muscular delineation. He looked like

a different man and inside he felt like a different man. Formerly worn down and worn out, now he was a ball of frenetic energy. His lighter, leaner stronger body was energized and vibrant. His progress had been so pronounced and so dramatic that his petite wife had become a client of Lou’s. Needless to say, friends and family, co-workers and acquaintances were baffled and amazed. Lou even had Ron use a few competitive bodybuilder prep techniques the final week before the reunion.

The reunion itself was a bit anticlimactic in that he no longer wanted to rub his financial and physical success in the faces of his high school tormentors. First off, most of the losers (as tormentors usually are) didn’t show up and those that did were fat and pathetic. Still, he felt fabulous. While to Ron it all seemed miraculous, to Lou it was all very ordinary. “This is what I do for a living.” He told Ron by way of explanation. “You are another in a long line of transformed clients. The Parrillo approach to nutrition, training and bodybuilding works every single time it is enacted and executed with the disciplined adherence that you exhibited. The system always works, assuming it’s done the way it is supposed to be done.” Needless to say, Ron became a walking, talking billboard for the effectiveness of Lou’s methods and the Parrillo approach. Anyone anywhere that institutes and executes the Parrillo approach with all the fire and passion Ron displayed can and will reap those self same sensational results.


Vegetable Soup200g potato, peeled and diced75g onion50g celery50g carrot, scraped and diced100g frozen peas25g chopped parsley400 g chopped tomatoes5 cups water1 1/2 tsp Mrs. Dash8 tbsp CapTri®

Put CapTri® in a pot and heat slightly. Add vegetables and cook for 5-8 minutes. Add water and bring to a boil. Lower heat and let cook for an hour. Serves six.

of the monthTips & TidbitsTips & Tidbits

w

??? ?

FoodFoodof the month

Question &Answer

Question &Answer

SupplementSupplementof the month

Tomato• Tomatoes are widely known for their outstanding

antioxidant content• Reduced risk of heart disease is an area of health

benefits in which tomatoes truly excel• Choose tomatoes that have rich colors. Deep reds

are a great choice, but so are vibrant oranges/tangerines, brilliant yellows, and rich purples. Tomatoes of all colors provide outstanding nutrient benefits

Nutritional Information for: Tomatoes, sliced, raw: 1.00 cup (180.00 g)Calories: 32.4Protein: 1.58gFat: 0.36gTotal Carbs: 7.00g

Fiber: 2.16gSodium: 9.00mgPhosphorous: 43.2mgCalcium: 18mg

Iron: .49mgVitamin A: 1499.4 IUPotassium: 426.60mg

Recipes including Tomatoes in the CapTri® Cookbook:• Cod Fillet Italiano • Vegetable Soup• Chicken Ratatouille • Barbecue Sauce • Halibut Ragout • Cacciatore Sauce• Golden Oats Pilaf • Creole Sauce

RecipeRecipeSpotlight

Optimized Whey™• Indispensable for building muscle• Speeds recovery time between training

sessions• Helps retain muscle during dieting

We devised Optimized Whey™ protein to meet a need: the athletes need a “clean” (fat-free/sugar free) source of protein that is assimilated quickly and with maximum absorption. Optimized Whey™ provides 33 grams of high biologic value (BV) protein with every serving. With no fat or sugars, and only 4 grams of carbohydrate, Optimized Whey™ mixes with a few swirls of the spoon in a glass of water and the taste is rich, dense and flavorful. Comes in Vanilla Malt, Chocolate Malt and Strawberry Malt flavors.

Dr David Stensel and colleagues at the National Centre for Sport and Exercise Medicine East Midlands (NCSEM-EM) studied women’s hormonal, psychological and behavioural responses to calorie control through exercise and food restriction over the course of nine hours.

Where an energy (calorie) deficit was achieved by food restriction, participants showed increased levels of the hunger hormone ghrelin and lower levels of a hunger suppressing hormone peptide YY. They also ate almost a third more at a buffet meal compared with another occasion when the same energy deficit was created via exercise (participants ate an average 944 calories following food restriction compared to 660 calories after exercise).

The findings contradict previous studies that suggest exercise makes people -- in particular women -- eat more. They also show the response of the hormones ghrelin and peptide YY to exercise is the same for both men and women.

Dr Stensel, a Reader in Exercise Metabolism in Loughborough’s School of Sport, Exercise and Health Sciences, said: “Our findings provide a valuable contribution to the diet and exercise debate. We’ve shown that exercise does not make you hungrier or encourage you to eat more -- at least not in the hours immediately following it.

“Our next step is to see whether this benefit continues beyond the first day of exercise.”

The findings follow a pair of studies designed to identify whether women’s appetite responses differ to men’s.

In the first study, calorie intake was restricted through diet or exercise (a moderate intensity 90 minute treadmill run), and appetite responses were measured over a nine-hour period. The same group of 12 women took part in both sections of the study.

The second study directly compared appetite perception, appetite hormone and food intake responses to exercise in men and women.

The paper ‘Appetite and energy intake responses to acute energy deficits in females versus males’ is published this month in Medicine & Science in Sports and Exercise.

Loughborough University. “Exercise curbs your hunger, study shows.” ScienceDaily. ScienceDaily, 8 March 2016. .

Answer: During a long, intense workout, you can easily deplete your glycogen reserves. When the muscles cannot get enough glycogen, fatigue sets in and endurance and performance drop considerably. Muscular fatigue, however, can be delayed in two ways. The first is by taking in enough carbs each day so that the amount of glycogen stored in your muscles is being constantly replenished. A diet rich in carbohydrates includes such foods as oatmeal, oat bran, rice, potatoes, sweet potatoes, corn and lima beans. You should eat enough of these to meet your daily caloric requirements. You can also supplement with Pro-Carb™, a source of clean quality carbs for energy when training. Another way to delay the onset of fatigue is by supplementing your diet with CapTri®. CapTri® is a lipid that is absorbed like a carbohydrate, and the calories from CapTri® are immediately available for energy.

Question: Is there anything I can do to help prevent muscle fatigue during my longer workouts?

News & DiscoveriesNews & DiscoveriesIn Fitness & Nutrition

Exercise curbs your hunger, study shows


If you want more oomph in your workouts, then make

sure you’re powering up properly with pre-workout supplements – a regimen that will help boost your strength, increase your focus, and give you a turbo-surge of energy. Here’s a protocol I recommend:

CREATINEOne of the most amazing and effective bodybuilding supplements ever has to be creatine monohydrate. Creatine is actually an energy supplement first and foremost, providing high energy phosphate groups to replenish the ATP which is consumed during muscular contractions. Creatine is nontoxic even in large amounts, is well-absorbed orally, and is readily taken up by muscles. There it is converted into creatine phosphate, which then serves as a donor of phosphate groups to ADP to re-generate ATP. ATP, as you know, is the immediate energy source used by muscles. So if we increase creatine levels inside muscles this will increase energy production, which translates into longer and

pre-workout power parrillo pre-workout power

20

harder workouts. Athletes using creatine report a significant increase in strength. It is not unusual for an experienced lifter to improve his or her maximum lift by 5-15% or to notice an increase of 2 or 3 more reps with a 10 rep-maximum load after creatine supplementation. This places a more severe stress on the muscle which ultimately stimulates greater hypertrophy. This has been confirmed by numerous research studies. The standard protocol for using creatine is to “load” the muscles for 5-7 days with 20 grams per day, taken as four servings of 5 grams each. This saturates the muscles with as much creatine as they can hold. This is followed by the “maintenance” phase, which usually consists of 5 grams per day, although some of our larger bodybuilders use 10 grams per day.

WHEY AND GLUTAMINEI have found the combination of Optimized Whey Protein™ and creatine to be a very powerful supplement tool. This is probably a more effective supplement

combination than anything that was available even just a few years ago. To understand why, it is important to know a few things about whey protein and amino acid metabolism. It turns out that the amino acid profile of whey protein is very well suited to the needs of growing muscles. For one thing, whey is loaded with glutamine, an amino acid that occupies a central position in amino acid metabolism, since it is able to donate an amino group to a variety of keto-acids to form other amino acids.

Glutamine also plays a pivotal role in energy metabolism, believe it or not. Glutamine serves as the preferred fuel source for several cell types including immune cells and cells lining the intestines. During injury, burns, illness or other severe stresses (such as surgery), sometimes the body has to rob muscle tissue of its glutamine to serve as fuel for the intestine and the immune system. This depletes the body’s glutamine reserve which can ultimately compromise immune function. This is one of the reasons why these conditions are highly catabolic and are associated with rapid loss of lean body mass. The fascinating thing is that this parallels in many respects what we see in the over-training syndrome.

If this isn’t enough to stimulate your interest in glutamine, it has also been proven that glutamine administered orally can increase growth hormone release. Most interesting was that the effective dose was only two grams. The real bottom line is that glutamine increases skeletal muscle protein synthesis, making it the single most important amino acid in supporting muscular growth. It not only helps block catabolism of muscle tissue during stress but also provides an important anabolic stimulus for muscle growth.

To use this information, I suggest that you take an Optimized Whey™ shake with your creatine dose one hour prior to your workout. BCAAsThe scientific understanding of muscle metabolism and exercise performance is probably the richest when it comes to the BCAAs - the branched chain amino acids. These are the essential amino acids leucine, isoleucine, and valine. While glutamine is the most abundant amino acid in the bloodstream and free inside muscle cells, the BCAAs are the most abundant amino acids incorporated into muscle proteins. The branched chains have been a favorite supplement of hard core bodybuilders for years. And finally science is ready to agree. For decades, and still even today, many people think of muscle as a structural - functional type of tissue with really no role in energy production. Well, I have news for you. During times of stress, including severe exercise, muscle tissue can be broken down to serve as a fuel substrate, just like any other tissue of the body. Hopefully you will burn mostly fat as fuel, but you must also rely on glycogen, the storage form of carbohydrate.

Eventually your body will also turn to protein, particularly the BCAAs, as a fuel source (the good, the bad, and the ugly). The muscle proteins are a rich source of branched chain amino acids. The problem is that muscles can actually use the BCAAs directly as fuel, so in a pinch they will cannibalize themselves and oxidize their own proteins as a fuel source.

Take 2 Muscle Amino Formula™ capsules with every meal, and take 3-5 or more capsules particularly before a muscle blasting, iron pumping workout or a high intensity aerobic session.

MAX ENDURANCE FORMULA™Certain supplemental nutrients, in combination, can boost your endurance, mood, and mental acuity. This means you’ll be more alert and focused during your workouts. The combo I’m talking about is:

• Inosine, which improves oxygen utilization

• DL-Phenylalanine, which improves mental acuity and pain tolerance

• Ferulic Acid, which stimulates endrocine function

• Potassium and Magnesium Aspartate, which helps clear ammonia, an endurance robbing waste product of intense training is quickly turned to uric acid and filtered out of the blood supply.

Take 5-10 capsules before training.

FINAL WORDOf course, beyond supplementation is nutrition, which for athletes and active people can be the difference between success and failure, health or injury. To have energy for your workouts, you need to consume energy in the form of a balanced diet – which is the basic tenet of the Parrillo Nutrition program. Taking in adequate calories, and increasing them from the right foods, will keep your strength and energy levels up. So eat well, train hard and supplement smart!

PARRILLO PRE-WORKOUT POWER

For pre-workout power, take an Optimized Whey Protein™ shake with your creatine dose one hour prior to your workout.

By John Parrillo

23www.parrilloperformance.com May 2016

By Iron Vic Steele

How to get lagging lats to fire

Fiber and protein, the perfect partners

No sweat?

Muscle man runs wild in the deep woods

Help! I smell like ammonia!

iron vic speaks

With dumbbell flyes, it is important to keep your shoulders pressed into the bench throughout the entire movement. To get full isolation of the pecs, bring your elbows together at the top of the movement. Then push your sternum out at the top. The same technique should be used when performing cable crossovers.

Keep your shoulders pressed back into the bench.

Bring your elbows together at the top.

Push your sternum out at the top, also.

PERFORMANCE POINTS

With the Parrillo Training Manual™ you will learn specific exercises that have proven effective for some of the nation’s top competitive athletes. It will help you determine the optimum rep/set scheme you need to maximize muscular density, cardiovascular density and muscular endurance. The manual is designed to help you increase your mental acuity, perfect your form and intensify your workouts. It also contains individual chapters for each muscle group, featuring sample workouts used by John Parrillo with some of the top professional and amateur bodybuilders in the world. Each chapter has illustrated movements to show you the proper form for that particular exercise. The ParrilloTraining Manual™ also gives you information on the importance of aerobic training and how it can help improve your physique. In addition to this, there are chapters on fascial stretching, a revolutionary way to stretch your muscles for maximum growth and a chapter on proper posing. Including all of the mandatory poses for most bodybuilding organizations.

order today!

Greetings!

I can’t seem to build my lats, my latisimus dorsi, the back ‘wing muscles.’ For whatever reason, I have a hard time getting my lats to contract and therefore, they suck. I perform all the usual lat work. I barbell row, T-bar row, do seated cable rows, I do pulldowns to the front and back. It is a bit weird because I am a pretty good bodybuilder. I am not a poseur or a pretend bodybuilder. I have really good legs and arms. My chest is good and I usually walk around with around 11% body fat. So why do my lats suck??

Joe, Doniphan

You mentioned one thing that might be the clue: you mentioned that you

had “really good arms.” We used to have a saying: show me a guy with really good biceps and I show you a guy with lousy lats. And conversely, show me a man with really good lats and I will show you a man with lousy biceps. One possible reason for your lack of lats could be attributable to “arm pulling” all the lat exercises. On every lat exercise the arms pull poundage inward towards the body, regardless if we are talking a barbell or dumbbell row, a lat pull-down or a pull-up, the arms are used to pull the concentric, loaded portion of the lat exercise rep towards the body. This is how the lats are made to fire. However, you can use your biceps instead of your lats to do the work. The lats are the easiest muscles on the human body to build. Why? The lats are the least used muscles (for 99%

of humans) on the body. There are very few instances where we need to pull something heavy towards the body – and when we do need to pull something towards the body, we can usually use the arms and specifically the biceps. You need to get the lats to fire and one sure-fire solution is to use lifting straps on all back work. After you strap in, place the thumbs behind the bar or handle. For example, when you perform a set of barbell rows, strap in and instead of wrapping the thumb around the bar, place the thumbs atop the bar. The biceps can’t fire if the thumb is taken out of pulling. The straps eliminate grip issues, even without thumbs, you will stay strapped in. Pull rowing exercises concentrating on pulling with the back while keeping the biceps relaxed; this little “no thumb” trick forces the lats to do all the work. Strap in, relax the biceps and back-pull the poundage.

Vic, I am hard prepping for a novice bodybuilding competition in four months. I do hard lifting and I do hard cardio. After I finish my cardio I am sweating so hard my shirt is soaked in sweat. Over the past couple weeks I have notice a weird smell, my sweat soaked shirt reeks – it smells

DUMBBELL FLYES


iron vic speaks john parrillo’s performance press

like ammonia. Is this a problem?

Boz, LA

You are in ketosis. Hard exercise done for extended periods when glycogen stores are exhausted can be a good thing – up to a point – past that point and the body creates a toxin, ammonia. You can tell if this is occurring because you can smell the ammonia in your sweat. Yes this is problematic because when ammonia is present no fat burning is possible. In deep ketosis, the body can become so loaded with the toxic ammonia that it forces it out through your pores. What is a hard-charging bodybuilder to do? Cardio needs to be sweaty; sweaty cardio is where the gains are. There is a solution to your problem and it doesn’t involve cranking back on your fantastic aerobic intensity. John Parrillo designed Max Endurance Formula™ to aide endurance athletes; it began as an outgrowth of his extensive work with elite cyclists. Ammonia production was a big problem for

these long distance cyclists. John went to the lab and mixed up a blend of magnesium, potassium, inosine, Dl-phenylalanine and loaded the supplement with aspartate. 5-10 Parrillo Max Endurance Formula™ capsules taken 20-30 minutes before a session (a session intense enough to produce ammonia-soaked sweat) neutralizes and forestalls ammonia production. Max Endurance Formula™ keeps the session productive without having to back off the accelerator. Keep rolling as hard as you are but start supplementing with Max Endurance™.

Hey Vic,

I know that John Parrillo always stresses that fibrous carbs need to be eaten – why? I suppose they are healthy and all – however I am not a major fan of green vegetables and salads. Is there a real compelling bodybuilding reason – or is this just a ‘balanced diet’ thing, or a ‘health’ thing or a ‘vegetables are good for

you’ thing. I am pretty darned tight and strict on my eating; I eat clean – I just don’t eat green stuff – I suppose I could, if there was a real good reason.

James, Port Arthur

There are several reasons Parrillo insists bodybuilders, and serious fitness types eat lots of fibrous carbs. Fiber doesn’t spike insulin and further, when fibrous carbs are eaten in plentiful amounts, they actually reduce the insulin release associated with other foods eaten at the same meal, particularly starchy carbs. If, by way of example, you eat rice or potatoes alone, you will get the full insulin response as noted in the glycaemic index. However, if you consume a large portion of asparagus, broccoli, salad or greens beans, the insulin release associated with eating the rice or potatoes will be significantly lower. Obviously you can overwhelm fiber with starch, i.e., if you eat 400 grams of rice and one stalk of asparagus, that is not going to do much to offset the insulin spike associated with the rice. However, if you eat a modest size portion of fiber it will dampen the insulin spike associated with eating a modest portion of starch. Protein and fat will also dampen insulin spikes, though to a lesser degree.

The classical Parrillo meal consists of a portion of lean protein, a portion of fiber and a portion of starch carbs, ideally with some CapTri® sprinkled atop the potatoes and rice. This four-way combo: lean protein, fiber, starch and CapTri® MCT fat, allows the bodybuilding to eat a goodly amount of starch, without the terrible insulin spikes that would normally occur if the starch were eaten alone. Fiber is a perfect compliment for anyone that consumes a lot of protein. Fiber acts like a power-washer for the digestive track; by eating lots of fiber (particularly roughage, raw

fiber, salads and the like) we cleanse and scrub the intestines. Those that eat lots of protein and avoid fiber run the risk of bile build-up. Too much bile creates acid and can burn through intestine walls. Several well-known pro bodybuilders, including one Arnold Classic winner, had their bodybuilding careers ended when bile build-up required surgery and the removal of several feet of guts. On a positive note, the Parrillo Soft Chew bar™ contains 22 grams of protein, only 130 calories and 17 grams of fiber. This has to be the most delicious way ever invented in which to take in fiber. The Soft Chew bar™ is a low-cal, high protein, high fiber bombshell – the pecan praline flavor is addictive.

Vic,

I don’t sweat when I do cardio – is there something wrong with me?? I do stationary bike just about every day for 30-40 minutes. I read in the Parrillo Press that it is important to sweat when doing aerobics. It had never occurred to me that, though I do aerobics and do them consistently, I never sweat! Am I missing something?

Rhonda, Twin Falls

What you are missing is results. At best you are maintaining whatever level at which you are. Unless there is an element of real struggle, unless our training efforts are intense, (regardless if its lifting or aerobics) there can be no muscle building (intense lifting) or fat burning (intense aerobics) – how could there be? Your situation is quite typical: you have found a type of cardio exercise that you like and enjoy, stationary bike riding, and you do it in the same way at a comfortable pace for a half and hour. The problem is your body has long since negated any positive benefit this form of mild exercise

might have delivered. At best, you are maintaining the current degree of condition you have. The only way that your body will give up its body fat is if you go faster and break sweat; sweat is the result of intense effort and this effort is what is needed to mobilize body fat. The body is not going to melt off your body fat on account of your modest (though sincere) exercise efforts.

Try going as fast as you can for five minutes. Don’t go out so fast that you can’t last for five minutes – however you really need to pick up the pace compared to what you generate going 30 minutes. For the first week, stick with the five-minute session length. Work the intensity upward in each session as you get used to “sprint” cardio. At the end of the five minutes you should be going all out, as fast as you can. When you are finished you will be panting and exhausted. This type of effort will “teach” your body how to sweat. Once you have a week of sessions under your belt, add one

minute of length to each subsequent session. But add that single minute each session while maintaining the blistering 5-minute sprint pace. After 25 sessions you will be rocketing along for 30-minutes maintaining a radically accelerated pace and dripping sweat. Let’s generate some cardio intensity, learn how to sweat and melt off some body fat!

Vic,

Can a man make big results with limited equipment? I live in an A-Frame log cabin in the deep woods way off the grid. I am a fishing guide. I have a barbell, some dumbbells, a dip rack, chin bar and a homemade power rack. I eat well, very natural; I grow my own vegetables and supplement my protein with a lot of game: deer, bear and lots of fish that I catch from the Salmon River that runs close by. I use Parrillo Hi-Protein powder™ and I eat the hell out of Parrillo Soft Chew bars™. I don’t have any cardio machines – but I

Cardio needs to be sweaty; sweaty cardio is where the gains are

John Parrillo designed Max Endurance Formula™ to aide endurance athletes; it began as an outgrowth of his extensive work with elite cyclists

May 201626 www.parrilloperformance.com

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Delicious with the Parrillo Cakes and CupcakesMake Protein Ice Kreem™ in your ice cream maker

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Become one of the

eLIte!eLIte!

ParrILLo certIfIcatIonprogram for trainers

June 11th – 12th, 2016

Join the elite group of trainers who are making a living doing what they love. Do you want to be just certified, or do you want to become one of the elite?

For more information call

1-800-344-3404or visit our website at

www.parrilloperformance.com

iron vic speaks

have my feet and endless mountains – can I build a great physique without access to a first class fitness facility?

Roan, Riggins, Idaho

Can I come live with you? There is no reason that you can’t create an incredible physique with what you have: stick to the basic exercises, use multiple sets, alter reps session to session and get creative with your exercises. Bill Pearl put out a famous 500-page Encyclopedia of weight training, years ago. Bill figured out and illustrated something like 600 separate and distinct exercises, all done limited to a barbell, dumbbells, a chin bar, an adjustable bench and a power rack. If you are strapped for ideas, get a used copy of Pearl’s big book for $9 at Amazon. You are eating powerhouse natural food and

October 22nd – 23rd, 2016OR

supplementing with lean game and fresh-caught fish. Amazing! You got the supplement bases covered with the Parrillo Hi-Protein powder™ and the incredible tasting Soft Chew bars™. How about a bottle of CapTri®? You can sauté potatoes and onions and chicken tenders or venison strips. You have the food quality – all that is needed is use these power-packed nutrients in a way that conforms to the Parrillo nutritional format. Cardio? You can perform ideal cardio running up those those steep mountains that run along the Salmon River. I know people in Riggins, ID that used to go there for white water rafting and to catch giant steelhead trout. You aren’t deprived – we’re envious! You have every ingredient needed to transform yourself into a monster!

You can perform ideal cardio running up those those steep mountains

Delia BradyApril 2016 Feature Athlete

WE WANT TO SHARE YOUR SUCCESS STORY!

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

TM

Delia BradyApril 2016 Feature Athlete

Photo By Michael Cadotte

Documents

Ken and Ruth Reynolds - Parrillo Performance...2016/05/08 · John. Ken and John Parrillo first crossed paths in 1980. “I decided to travel to the Parrillo Performance headquarters