MIMI & DONTY HORTON · 4 February 2017 18003443404 February 2017 5 mimi and donty horton There is a growing trend amongst adults over 40 with teenage or grown children: they fit fitness

A BODYBUILDER IS BORNYou can train around injuries

IRON VIC SPEAKS!What to do when the progress well runs dry

THE FIVE LAWS OF LEANThe formula that will give you the lean

dense muscle that you want

THE PERFECT PARRILLO DAYThe unlikely physique competitor

MUSCLE MEETS MEDICINEDispelling protein myths

MIMI & DONTY HORTONParrillo power couple

Staff

PublisherJohn Parrillo

Editor At LargeMarty Gallagher

Design DirectorMarcus McCuiston

ContributingWritersJohn ParrilloMarty GallagherRon HarrisJeremy GirmannAndre NewcombIron Vic Steele

Contributing PhotographersJohn ParrilloDominique ParrilloMarcus McCuiston

John Parrillo’s Performance Press is published monthly. The subscription rate of one year (12) issues is $29.95 ©2017 by John Parrillo. All Rights Reserved. For information, Please contact Parrillo Performance at (513) 874-3305 or e-mail to [email protected]

MIMI AND DONTY HORTON MUSCLE MEETS MEDICINE

A BODYBUILDER IS BORN

IRON VIC SPEAKS!

THE FIVE LAWS OF LEAN

February 2017

4 8

18 12

14

20

23

PERFORMANCE PRESSJOHN PARRILLO’S

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THE PERFECT PARRILLO DAY

TIPS AND TIDBITS

February 2017February 20174 51-800-344-3404 www.parrilloperformance.com

mimi and donty horton

There is a growing trend amongst adults over 40 with

teenage or grown children: they fit fitness in. In generations gone by, when American adults passed age 40 they were expected to “act their age” and thus begin the long slow slide into old age and infirmity. Men might play golf and then go drink beer and women would dress in fitness outfits and walk around the neighborhood with gal pals carrying water bottles to “stay hydrated” (if you don’t sweat, do you need rehydration?) In the year 2017, things are different. People are much more sophisticated about fitness and the 40 + crowd are seriously interested in health, being fit, maintaining function

parrillo power couple

He states, “I was holding a lot more bodyfat and not near the muscle when Scott began showing me and pushing me through the necessary work in the gym as well as the discipline of eating big. Every week we experiment a little with different foods and playing with the amount of cardio that I am doing, to see how my body responds. Scott has shown me beyond the shadow of a doubt, that more quality food, around 5,000 calories daily or more causes fat loss and yields muscle gain.” Donty is not kidding. He has been steadily gaining 1 to 2 pounds of muscle per week for the last few months. Going from 208 lbs at around 17% body fat, to an astonishing 230 lbs at 9% body fat. Those are gains you brag about! So, it is hardly surprising that all four Horton boys are extremely athletic. Donty related that all four of his son’s played football at the high school and college level. He personally coached them all as they grew up. The quality of Donty’s knowledge of football fundamentals and love of the game is apparent in all four of his son’s stellar performances on the field. The

Horton household nowadays is a veritable mecca of fitness, wellness, athletic ability and prowess.

The Parrillo and specifically Parrillo philosophies and strategies as espoused by Scott Canatsey, head honcho at the Parrillo Performance Training Center in Fairfield, Ohio. “Scott Canatsey is my trainer at Parrillo. I found Parrillo on the web when I was looking for figure competition trainers in my area. Scott introduced us to the Parrillo approach. I truly love the Parrillo method!” Scott’s infectious enthusiasm about bodybuilding is contagious. The Parrillo approach is multi-leveled and has many parts that move simultaneously: the cardio, the lifting, the nutrition and the supplementation. The Horton’s happened to live in the neighborhood of Parrillo headquarters and the Parrillo Training Center. As blind dumb luck would have it, Mimi sought some help prepping for an upcoming Figure Competition (she’d come lightyears from weighing 228 pounds) and was able to train at

Parrillo’s state of the art facility under one of the best personal trainers in this country. Mimi continued. “The Parrillo approach to diet and nutrition was so unlike anything I’d heard before – but to me it made sense!” Scott rendered the complex understandable. “Since day one Scott has poured knowledge and information into me. Every move is broken down and explained. Scott is one the most motivating people I have ever met. His energy is contagious! He is always smiling; you would never know if he’s having a bad day. He pushes me to reach my full potential.” That is a heck of an unqualified endorsement.

Ultimately, no matter how witty or entertaining the personal trainer, in the end the report card is based on results, real results, i.e., a significant increase in lean muscle mass and/or a significant decrease in body fat. Ultimately, optimally, a personal trainer is paid to build muscle and melt off body fat. These are very mathematical, measurable things. The Parrillo methodology obtains results every time it is implemented

Mimiand DontYHorton

and improving body composition. We are much more demanding and expecting real results for our efforts. This is good news for serious purveyors of bodybuilding wisdom for if a person is genuinely serious, not superficially serious about health, wellness, losing fat and building endurance, vitality and muscle, all roads eventually lead to bodybuilding. Those that seek serious results in return for serious effort will end up using bodybuilding nutrition and training tactics to morph the body. Within the bodybuilding universe the Parrillo approach has been the Gold Standard for forty years.

Mimi and Donty Horton have four

sons: Mikel 20, Donte 19, MyIan 17 and MyJaden 15. All the boys are athletes and as you might imagine, just feeding, clothing and attending to all the events and occasions related to raising of this crew would be a fulltime and exhausting job. Mimi came to fitness out of necessity. “I never was much of an athlete. At one point in my life I got so out of shape my bodyweight soared to 228 pounds.” It was a very strange and scary turn of events that sat Mimi on the fitness pathway. She was a young mother in her mid-twenties that went in for a routine, no big deal surgery. “I suffered a stroke. The cause was determined to be the surgery I had a few weeks earlier. This definitely was a wakeup call for me. From that point forward, I no longer took health and life for granted” Husband Donty was a lifelong athlete. “I played baseball from ages 10 to age 24. I participated in track and field and I also competed in gymnastics.” As for his experience experience training with Scott at Parrillo Performance, Donty beams with excitement at his great results achieved, so far.

Parrillo Power CoupleAfter raising four boys and 21 years of marriage, the Horton’s find Parrillo

“I’ve been training with Scott for six months and he’s taught me things that I didn’t know existed – and I’ve been training for eighteen years. Scott has become my workout partner and my friend.”

By Marty Gallagher


mimi and donty horton john parrillo’s performance press

fully and completely. While Mimi was a bit of a fitness neophyte, Donty was a lifelong athlete that had nearly two decades of training under his belt before meeting Scott. “I’ve been training with Scott for six months and he’s taught me things that I didn’t know existed – and I’ve been training for eighteen years. Scott has become my workout partner and my friend.” One can only imagine the insane, result-producing heights these two push each other to in training sessions. What differentiates the Scott/Parrillo approach from mainstream fitness is the Parrillo insistence that a highly specific training approach be wedded to a highly specific, extremely sophisticated system of nutrition. The nutrition “supports” the training, the weight training,

underpinned with sufficient quality calories, grows lean muscle mass. The cardio, combined with precision eating melts off body fat. The Parrillo approach obtains results in direct proportion to how completely the tenants are adhered to.

Mimi has become a Parrillo Certified Personal Trainer. She has learned enough of the methodology now to share it with people who are looking to find health and vitality through exercise and nutrition. Mimi and her close friends, (her fitfam she calls them), just opened a new gym in suburban Cincinnati called, "Boot Camp Cincinnati Personal Training and Fitness". As you can see, Mimi and Donty are go getters! A personality trait of many Parrillo adherents. It takes real drive

and ambition to work as hard as necessary to obtain amazing results. They show this drive in every part of their lives, as they work to have their own business as well as now adding Personal Training to the workload. This is a family of workhorses chasing the dream. The Parrillo lifestyle and philosophy are a perfect fit! Mimi made a decision a few years back that the best way for her to take her body to the next level was put her self on the line with a commitment to compete. As John Parrillo notes, “A person only thinks they’re training hard until they take the plunge and compete. When you have an ever-approaching deadline where you will have to stride onstage barely clothed and be judged by judges and scrutinized by an auditorium of strangers, it

becomes easy to redouble your training time and intensity; it becomes effortless to tighten up the diet. Competing brings out the best in us.”

Mimi has competed in three shows and in her most recent outing she took 5th and felt fantastic about the whole experience. She sees herself competing in the future. “I learned to trust the process…a body isn’t built overnight it takes months to years to perfect. I learned to listen to my body, when you need to rest then rest. Listen to your body and avoid burnout and injury.” Another Parrillo difference from the health and fitness mainstream approach is the idea that if the foods eaten are “clean” and your meal portion size and timing is perfect – and assuming the training is intense and often – the Parrillo trainee will eat more to lose body fat. “Losing weight isn’t about starving, it’s about proper nutrition.” Mimi has a circle of friends she shares her knowledge with. “My ‘Fit Family’ includes

Daily Meal Schedule

Meal 1 cooked oats, egg white with vegetables, CapTri®Meal 2 Parrillo Protein bar Meal 3 turkey, bison or chicken breast; asparagus; brown riceMeal 4 Parrillo Hi-Protein shakeMeal 5 turkey, bison or chicken breast; broccoli, CapTri®

We love the new Parrillo product, the PB for MCT. We use the Parrillo Liver amino Formula™, the Parrillo Protein bars and Energy bars. The Parrillo high protein baked products – the muffins and pancakes are delicious. I am such a fan of Parrillo products that I coined the hash tag #fueledbyparrillo.

Training Split

Monday cardio* Tuesday LegsWednesday Back and Shoulders, cardioThursday Arms/chest, cardioFriday Glutes, cardio Saturday Boot CampSunday Rest day

*Cardio mode: 50-60 minutes of walking up an incline of 10 with speed set at 3. I teach a Bootcamp every Saturday.

Mimi has competed in three shows and in her most recent outing she took 5th and felt fantastic about the whole experience. She sees herself competing in the future.

Denise Bryers, Shannon Anderson-Hammond and Tina Hyde. Training with these women is incredibly motivating: we push each other in training and we’re always together. We work together and all of us train using Parrillo methods and products. My ultimate goal is to work as a fitness model and show women over 40 that you can remake yourself through working out and by using Parrillo-style bodybuilding practices.” That is a strong message that will resonate strongly. Mimi noted, “My family motivates me. I am surrounded by alpha males. My husband and our four boys all play sports, so mama has to keep up with them. Men are very competitive, I’ve learned this by watching them and how they push each other. In order to be successful bodybuilders we women need adopt some of this manliness in training.”


in on this one with a most direct approach is best: There is zero evidence that a high protein diet will negatively affect healthy kidneys. Whether they know it or not, many of the people who perpetuate this protein preposterousness (I’m on a role with alliterations today) are extrapolating from what was initially known as the Brenner hypothesis. In the 1980’s, a paper by Dr. Barry Brenner appeared in the New England Journal of Medicine, which described the relationship between dietary protein intake and progressive kidney disease, noting that increased protein load can accelerate kidney dysfunction in cases of pre-existing kidney disease. Microscopic units in the kidneys called glomeruli act as tiny filters, cleansing the blood and ridding the body of waste products. Higher protein intake leads to an increase in glomerular filtration rate (GFR) to which the body well adapts under normal circumstances, as has been confirmed in multiple studies. When the filters are damaged as in pre-existing kidney disease, however, the damaged filters do not properly adapt. The World Health Organization has even emphasized this distinction between healthy and

diseased kidneys:

“In a group of subjects covering a wide range of dietary protein intakes, the glomerular filtration rate was related to the protein intake…chronic protein intake is a determinant of glomerular filtration rate, but does not suggest a role for protein intake in the deterioration of kidney function.

…the most widely quoted potential problems related to renal function and damage, but as discussed above the evidence for such claims in otherwise healthy individuals does not stand up to scrutiny.”

I suspect that any anecdotal reports of kidney dysfunction associated with high protein diets represent misdirected blame - cases where high blood pressure, often unrecognized, is the actual source of the problem.

So…if you’re an otherwise healthy individual who eats a balanced diet and prefers to consume a higher amount of protein, should you be concerned? No whey, I say!

A few questions related to dietary protein intake

recently appeared in my inbox accompanied by links to some rather bewildering blogs. The objective of the blog postings seemed to be the perpetuation of what have become rather tenacious myths about high protein diets. Among the problems said to be associated with high protein diets are loss of calcium, fat accumulation, and kidney dysfunction. I think that it’s worth spending some time to examine each of these.

Some sources have cited a concern related to the possibility of high protein diets contributing to osteoporosis due to increased excretion of calcium. It has in fact been shown that when dietary protein is increased, urinary calcium excretion also increases. This observation led to the following theory: protein increases the acid load of the body and in an attempt to decrease this load, calcium is “leached” from the bones in order to serve as buffering agent. The body does seek to maintain blood pH within a very narrow range, and while it is true that calcium is a natural buffering substance, there are several other more readily available substances that the body can use to balance any increase in acid load. In addition, the supposition that increased calcium excretion must mean loss of calcium from the bones is simply incorrect. In fact, it has been demonstrated

using stable isotope studies that a higher protein diet results in greater intestinal absorption of calcium therefore leading to a “more in, more out” phenomenon. Further, it has actually been shown that LOW protein diets can reduce intestinal calcium absorption to the point where parathyroid hormone (a hormone responsible for releasing calcium from bones) can become elevated. Pounding a final nail in the coffin of calcium concerns, several long-term studies have shown improved bone health with high protein diets, which is likely related to the function of hormones such as insulin like growth factor-1 (IGF-1).

Next let’s consider the suggestion that a high protein diet will make you fat. Before diving into this one, it’s important to maintain conversational context by recognizing that active individuals, and particularly people who regularly engage in weight training, will have a higher protein requirement due to greater protein turnover and the need for additional amino acids to fortify muscle tissue. As a result, a large portion of the ingested protein in these individuals will never be fated for fat tissue merely because it is being used to build muscle. What, however,

becomes of the protein that remains? The broad stroke belief that “a calorie is a calorie” would lead one to assume that an excess of protein would convert to fat in the same way that carbohydrates or fat might. This assumption, however, is fundamentally flawed. The body’s metabolic processes are brilliantly complex and while it is possible for portions of amino acids to undergo eventual conversion to fat molecules, this route is rather circuitous and energetically inefficient. The digestion, absorption, transport, metabolism and storage of protein constituents require significantly more energy than for carbohydrates or fats. The net effect is that more of the energy provided by protein is burned and less is available to be stored around our waistlines. While the biochemistry does make for some

pretty compelling late night page-turning, perhaps more meaningful is the fact that dozens of studies have now shown that higher protein diets are associated with more favorable body composition in actual people... From observational studies to tightly controlled trials, diets higher in protein by and large reveal leaner physiques.

Some other proteinaceous points to ponder: By increasing certain hormones such as glucose-dependent insulinotropic polypeptide (GIP), glucagon-like peptide-1 (GIP-1), and cholecystokinin (CCK), protein has a satiating effect, which can decrease the total amount of food that people eat. Also, a higher protein diet usually results in more total muscle mass and since muscle is a very metabolically active tissue, more calories are likely to be burned.Finally, if you’re putting more protein on your plate, you’re probably putting less of something else. In other words, consideration of what you don’t eat is just as important as the things that you do. If a few extra ounces of fish replace an extra serving of pasta, there is likely to be a reduced propensity for fat accumulation.

The last myth to be busted in this article is one that I hear most commonly – “Extra protein will trash the kidneys.” (Sigh…this myth just won’t die.) Perhaps starting

muscle meets medicine

By Dr. Jeremy Girmann

dispelling protein myths

Dispelling Protein Myths

MEETS

Follow Dr. Girmann on Instagram @JeremyGirmann


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Episode 119: You can train around injuries

There is one reality about bodybuilding and the training

we do that you should know going into it. If you train long enough, you’re probably going to get injured. The most common injury is a muscle tear. I’ve torn my left calf partially, and my right triceps fully. There has no doubt been a dozen if not dozens more minor muscle tears, what we call a strain. If you do manage not to ever tear a muscle, you will still eventually have to deal with joint pain, the inevitable result of chronic tendonitis or the dreaded big A, arthritis. Training intensely with heavy weights over many years puts a great deal of stress on your joints and connective tissues. When they are beat up day after day for decades, they break down and stop functioning the way they used to. I know all about this.

First off, I try not to complain because I know there are plenty of others out there who have it worse off than me. But I have had my share of damage. I have arthritis in both my shoulders, some intermittent pain in my right knee that is undiagnosed, a bone spur in my left shoulder, and a nearly complete loss of cartilage in my left shoulder also.

injured, but you can actually make gains.

Slow down your reps

Slow down your reps, both the positive and the negative portions, and emphasize the contraction on each rep. You can make a lighter weight feel heavy by putting more tension on the muscle. Many trainers are surprised at how much better they are able to connect with their muscles when they try this, and even report getting sore for the first time in years!

Minimal rest between sets

There have been several training systems over the past decade that prescribed some variation of performing multiple sets of the same exercise with minimal rest between them, as in 30 seconds. Typically the same weight is used for anywhere from 4 to 7 sets. The first set or two isn’t overly taxing, but each subsequent set grows increasingly difficult to complete. By the end of the series of sets, the target muscle is totally fatigued and pumped to bursting. If you’ve never tried it, you will be shocked at how a weight that doesn’t feel very challenging at all feels after a few sets with such little time to recuperate between.

Pre-exhaust

The pre-exhaust method has been around for over 40 years. It involves performing an isolation exercise for a given bodypart, followed by a compound movement that brings in other muscle groups to help drive that initial target muscle deeper into exhaustion. Here are some examples:• Lateral raises and overhead

presses• Flyes and bench presses• Leg extensions and leg presses

• Pullovers and lat pulldowns

The best part about pre-exhaust is that you are able to make the compound movement ‘feel’ much heavier, even though the weight is lighter than what you would normally use. And as with the slow reps, many trainers are pleasantly surprised to get a better connection with the target muscle than they ever did before.

Most of all, don’t give up! Any amount of training and muscle stimulation is better than none. Do what you can do without pain, and you’ll be far better off than doing nothing at all.

strength and range of motion.

Most injuries aren’t quite as severe, but that doesn’t mean you shouldn’t address them. Both physical therapy and regular chiropractic adjustments and treatments are invaluable resources for bodybuilders who wish to keep training at a high level for as long as possible. Stretching and foam rolling on a daily basis has made a huge difference for me over the last few years. If you can afford it, I also recommend deep-tissue massage as often as you can get it done by a practitioner who isn’t afraid to ‘dig deep.’

The pressing question for anyone who has been injured is, how can I get back to training? One thing you must get through your head is that there are many ways to stimulate a muscle, and heavy weights are just one of them. If you can’t train heavy anymore, don’t worry about it! Here are some other methods to employ.

Find exercises you can go heavy on

Before you give up on training heavy, consider that there are likely still going to be some movements you can go heavy on. You just need to try everything available to you. For instance, if a lower back issue makes heavy squats impossible, you may find you can still use plenty of weight on leg presses, which keep the lower back supported. Often if a shoulder injury makes barbell or dumbbell pressing excruciatingly painful, you will discover that certain machines allow you to work the chest and shoulders heavy, and pain-free. You will need to experiment with pretty much everything your gym has to offer, but it will be well worth it. Many times you will not only be able to maintain your muscle mass even in a situation where you are

It was this final issue that forced me to have a ‘decompression’ surgery in the fall of 2011 to make more room for that ball to move around inside the socket, as it was pretty much bone on bone by that point. My lower back injuries have a long and distinguished history that date back to shortly after my 18th birthday in the fall of 1987. The most serious harm was probably done in my late twenties with extremely heavy squats and deadlifts. I should add that it was not the simple fact that the weights were heavy that caused the injuries, nor is there anything inherently deadly about those two very productive basic movements. Rather, it was my lack of respect for proper warm-ups and ignorance of the correct body mechanics that led to disaster. My form was never terrible, but at times it surely could have been better. All it takes is one false move with an extremely heavy load to herniate a disk.

Training has definitely been a challenge for many years, mostly regarding pressing movements for chest and shoulders. As for sleeping, the only position that’s impossible for me is laying on my left side. Normally I sleep on my back anyway. Sleeping on my stomach for too long leads to an inflamed lower back, because I now have a pronounced lordotic arch, or inward curve, in that section of my spine. My lower back issues have made very heavy squatting impossible, and deadlifts are out of the question.

Many of you out there are dealing with similar situations now, or you will be one day. First things first. If you have an acute injury such as a muscle tear, you need medical help. If the connecting tendon is sufficiently detached from its insertion point, you will need surgery to reattach it. From there, you will most likely be scheduled for physical therapy to regain lost

a bodybuilder is born you can train around injuries

A

is

ody

uilder

ornBy Ron Harris

Facebook: Ron Harris WriterTwitter: @RonHarrisMuscleInstagram: ronharrismuscleYouTube: RonHarrisMuscle

Ron Harris is now available for online training!

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Roy was an unusual individual. He was successful home

renovator and house flipper in a high-pressure business. Roy worked a lot of hours during the week but had it arranged with his partner so that he (pretty much) had Saturday and Sunday off. Roy was a good-looking bachelor and a lifelong athlete. He had been an excellent baseball player in high school and all through college. He was now 38-years old and stood 6-foot while weighing a whippet-lean 195 pounds. Roy could bench press 330 and deadlift 450. He was a serious, lifelong lifter and could still dunk a basketball. His fiancé, a sultry fitness

his efforts towards melting away the slight layer of baby fat that mildly obscured his highly symmetrical and impressive set of muscles.

He had been successful, dropping over a percentile of fat per week for eight straight weeks: he had lost over ten pounds of pure body fat. Plus he had retained 98% of his existing muscle mass. Roy knew this to be factually accurate because for eight straight weeks (of the 12-week process) he had his body fat and lean muscle mass accessed weekly using the Parrillo BodyStat kit: Roy had a 9-point skinfold caliper testing procedure done each week. This told him exactly where he was and allowed him to make intelligent modifications to his weight training, cardio, diet and supplementation. Roy was right on track: he had successfully maneuvered himself into a condition of maximum leanness – but he looked a little drawn and gaunt – it was now time to take the final four weeks and head the other direction, muscle up a bit, add some lean muscle mass while retaining his current hard-earn 5% body fat percentile. To Roy’s way of thinking, the next four weeks were going to be fun: more calories, heavier lifting and less cardio (though still maximally intense.) He would “switch out” his Parrillo supplements, substituting for the sake of variety and taste. This fresh new approach for the final four weeks, done on an across-the-board basis, seemed like a cool way to sprint towards and past the finish line.

Roy got his day started just as he got every day started: he drank a serving and a half of Parrillo’s Optimized Whey™ protein in the form of a shake. Every morning he marveled at how delicious this chocolate drink was. Roy was taking in 50 grams of high biologic-value protein, zero fat, no sugar

On the weekends Roy had more time and when the weather was good, as it was currently, Roy liked to sip coffee and drive a mile to his local high school. Roy would park in the high school back parking lot and roll out of his jeep. He would activate his heart rate monitor and put on the earphones connected to his iPhone. Roy would pull up some music. He would run to a row of bleachers that lined each side of the football field. He would begin to sprint up the stadium steps, easy at first, warming to the task, then faster and faster. Earlier, when Roy had drunk his Parrillo shake; he had also downed six Parrillo Liver Amino™ tabs, four Muscle Amino™ capsules and five Max Endurance Formula™ capsules. Roy had been having some fantastic cardio sessions leading up to this point; he was a fit guy who had gotten a whole lot fitter during the process.

When Roy did his “Parrillo cardio,” he always ended up drenched in his own sweat. He noticed, as he got leaner and fitter, that his sweat began to reek of ammonia. He checked his Parrillo Nutritional Manual and sure enough John had

and less than 10 grams of carbs, hardly enough carbs to disturb Roy’s “fasted cardio” status. Fasted cardio was Roy’s most successful fat-burning tactic. He would start the process the day before: no carbs after 6 pm the previous day; this was the commencement of the “fasted cardio” carb depletion process. The idea was to “starve” the body of carbs, then engage in a rapid-fire Parrillo-style high-intensity aerobic session, when carbs were at their lowest level, coming off the long sleep fast. Once the human body depletes its store of glycogen (carbs,) the body, now glycogen-depleted, will use its second favorite fuel, stored body fat. This Parrillo tactic forces the body to burn its own body fat.

During the week Roy would wake up, weigh, dress, make coffee, drink his Optimized Whey™ shake, drink coffee and be on his bike by 5 am performing a 45-minute high intensity cardio workout in his garage. He used his ancient and venerable Schwinn Aerodyne bike, with the push/pull handles. He would listen to Heavy Metal and sweat like a pig roasting on a spit.

the perfect parrillo day the perfect parrillo day: the unlikely physique contestant

By Andre Newcomb

competitor, had talked Roy into entering one of the new divisions in an upcoming bodybuilding competition. As she explained it, Roy wouldn’t have to pose; basically he would walk onstage like a fashion model, in board shorts and without a shirt, turn and walk off. He was not enthused “I am not a bodybuilder!” he protested. “I am not going to muscle pose!” His fiancé and her equally sultry girlfriends were insistent: they knew that with his rugged good looks, his crazed green eyes and his lean, muscled-up body, Roy was a potential winner. He was the only one that didn’t know it or seem to care. The girls

were insistent so Roy was dragged, kicking and screaming, into “that male model thing.” Basically he was sweet-talked into entering.

Once committed, Roy was determined he would make the best of it and not embarrass himself; he would use the show as an excuse and as a motivator to get into the best shape of his life. Roy started his serious preparation twelve weeks prior to the “competition.” Roy rolled through the first eight weeks, concentrated on shedding body fat. He now commenced the final phase of his Parrillo-inspired training and nutritional approach and with only four weeks left, it was time to take things up another notch. He was ready to pull out all the stops, go full bore and show up muscled-up yet ripped. His weekends were his to use as he saw fit and as was his habit, Roy rolled out of bed at 4:30 am on Saturday morning without need for an alarm clock. He used the bathroom and checked his morning bodyweight: the digital readout said 185.5 pounds, his lightest bodyweight in five years. He began his 12-week preparation process weighing 197 carrying a 12% body fat percentile – a fabulous jumping off point. Over the passed eight weeks he had focused the totality of

The unlikely physique contestantHe would run to a row of bleachers that lined each side of the football field. He would begin to sprint up the stadium steps, easy at first, warming to the task, then faster and faster.


home. Though his thighs, calves, hamstrings, buttocks and abs were decimated by the severity of the sprinting effort, though physically exhausted, Roy felt great! He had a cascade of pleasure-inducing endorphins coursing through his body; though physically exhausted he was psychologically elated.

It had been a perfect cardio session: he had given 100% maximum effort and had done so repeatedly; this was the type of super-intense cardio that John Parrillo recommended as necessary to reap optimal cardio benefit. As he drove home he noted he was famished. He took a hot shower and changed. Roy sautéed some onions and green peppers (in CapTri®) and made a 10-egg white omelette. Roy wolfed down a double serving of plain oatmeal garnished with a tablespoon of butter-flavored CapTri®. Being that it was Saturday and his day off, he went to his favorite couch in the living room stretched out and turned on ESPN. He promptly fell back asleep for 60 minutes. He awoke refreshed, got up and drank some more of his super strong coffee. Roy had some time to kill and got busy attending to some

long overdue yard work. For lunch he had chicken tenders sautéed in CapTri®. Roy also had a serving of Basmati rice and a garden salad with CapTri® salad dressing. The food tasted fabulous. As he was eating, all he kept thinking was, “And this is diet food? It tastes too good!” He had a Parrillo muffin with butter-flavored CapTri® for desert.

Roy met his two longtime training partners at the local YMCA at 3 pm. The men would be training chest, biceps and triceps. They would meet again tomorrow and train thighs, hamstrings and calves. On Wednesday, they would gather at the Y at 6:00 am to train back and shoulders before work. Roy’s weekend sessions could be longer and less rushed. Now that he was taking in more calories, the weights suddenly began to feel lighter. In the flat bench, Roy pyramided up to 265 for eight strict, paused reps on his own. Jimmy then stepped in and administered two more forced reps. Between each set of bench presses Roy would perform a pec stretch using the Parrillo Fascia Stretching protocol. Each successive set he would sink deeper into an intense

several articles on why ammonia is significant and why the fat-burning process is shut down in the presence of ammonia. The stench of ammonia signified ureic acid overload; until that toxic chemical subsides or is purged, the body’s fat burning mechanism will remain shut down. Max Endurance Formula™ was created to combat ammonia build up. Roy started taking Max Endurance™ and within a week he had eliminated the ammonia stench and got his progress restarted. When he first started running the stadium steps, Roy glanced at his heart rate monitor watch: his resting heart rate was 72 and it was 5:45 am. Roy began to sprint up the center stairs. At the top he would turn around and gingerly jog back down. He would sprint up the 26 steps as fast as humanly possible then recover as he jogged backed down the steps. His highest heart rate during the session was 188; he thought his chest was going to explode. After 40-minutes of sprinting steps, Roy wobbled back to the jeep. He pulled off his sweat-soaked shirt (noting there was no ammonia smell) and slipped on a dry sweatshirt for the ride

10-second stretch targeting the just-pumped muscle. Roy would finish the “three-phase” Parrillo procedure (pump/stretch/flex) by flexing his pecs hard and repeatedly. He then slashed the bench press poundage to 225, took a wider grip and began doing more paused bench presses. He ran out of gas on rep 13 and Jimmy stepped in to help Roy with three more forced reps. After the flat benches, the threesome worked their way through dumbbell incline presses and dumbbell flyes before finishing with a high-rep forced-rep set of Pec-Dec.

Without pause the boys rolled into their current biceps-triceps routine: they alternated heavy seated dumbbell curls with single-dumbbell overhead triceps press. Four super-sets of 6-10 reps sets were followed by four super-sets of preacher curls paired with triceps pushdowns. Roy used a reverse grip stretch for his triceps and stretched his biceps with a modified “skin-the-cat” stretch. As soon as the workout was completed, Roy retrieved a shaker cup filled with 50-50 Plus™ powder from his gym bag. He staggered to the water fountain, flushed, pumped and slightly dizzy, he filled the shaker cup full of cold water, shook it and ravenously guzzled down the rich, delicious, intensely chocolate drink. He felt better within seconds. He was providing his shattered pecs, front delts, biceps and triceps exactly what they needed to commence the healing, recovery and growth process. Roy gathered up his stuff. He would see these same guys tomorrow for a leg decimation session. Roy was starving. On the ride home he imagined the culinary possibilities, based on what he had at the house. He settled on salmon. He took a hot shower and started dinner. How easy was this: he slapped a two-pound hunk of beautiful fresh fish

on a store-bought cedar plank, put it in the over for 40-minutes and retrieved a delicious, moist, cedar-flavor infused hunk of pure protein. He made CapTri® mayo for the fish, had a giant raw salad doused with CapTri® salad dressing and for desert a gigantic portion of Parrillo chocolate cake. He took his “Parrillo pills” and headed to the living room to chill and watch a movie.

Later his fiancé dropped by. Roy would drink another shake and eat a couple of his favorite pecan praline-flavored Soft Chew bars™. At bedtime he took his 3rd and final Parrillo shake, this time the slow-release Hi-Protein Powder™. Along with the bedtime shake Roy took Enhanced GH™ and Liver Amino™ tablets, assuring a slow and steady release of protein, even as he was sleeping. Thus ended Roy’s perfect Parrillo day. String an unending series of perfect Parrillo days together, like pearls on a strand necklace, and the most stubborn of physiques will be transformed and to a mind-blowing degree. Our fictional Roy is actually a real individual who was shy about appearing in a magazine; real Roy won his class going away, he stepped onstage weighing 194-pounds carrying a 6% body fat percentile. Though his fiancé and her girlfriends were thrilled, Roy remains conflicted about further physique forays.

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Sweet Potato-Oatmeal Refrigerator Cookies100 g. oatmeal200 g. sweet potatoes2 tbsp. CapTri®1 oz. Pro-Carb Formula™2 tsp. cinnamon2 tsp. vanilla1 tbsp. water

Mix all ingredients in medium-sized bowl until dough is tacky and can be formed into balls with hands. Roll dough into I inch balls and place on platter. Cover and refrigerate at least 1 hour, but overnight is better!

RecipeRecipeSpotlight

of the monthTips & TidbitsTips & Tidbits

wFoodFoodof the month

Question &Answer

SupplementSupplementof the month

Sweet Potatoes• Choose sweet potatoes that are firm and do not have any

cracks, bruises or soft spots. Avoid those that are displayed in the refrigerated section of the produce department since cold temperature negatively alters their taste.

• As the flesh of sweet potatoes will darken upon contact with the air, you should cook them immediately after peeling and/or cutting them.

• Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A.

Nutritional Information for: Sweet Potatoes, baked, 1.00 cup (200.00 grams).

Calories: 180.00Protein: 4.02gFat: 0.30gTotal Carbs: 41.42g

Fiber: 6.60gSodium: 72.00mgPhosphorous: 108.00mgCalcium: 76.00mg

Iron: 1.38mgVitamin A: 38436.0 IUPotassium: 950.00mg

Using a new MRI technique, researchers found that adults with mild cognitive impairment (MCI) who exercised four times a week over a six-month period experienced an increase in brain volume in specific, or local, areas of the brain, but adults who participated in aerobic exercise experienced greater gains than those who just stretched. The study will be presented today at the annual meeting of the Radiological Society of North America (RSNA).

"Even over a short period of time, we saw aerobic exercise lead to a remarkable change in the brain," said the study's lead investigator, Laura D. Baker, Ph.D., from Wake Forest School of Medicine (WFSM) in Winston-Salem, N.C.

The study included 35 adults with MCI participating in a randomized, controlled trial of exercise intervention. Individuals with MCI are at risk of developing Alzheimer's disease (AD), the most common form of dementia, which affects more than 5 million Americans today.

The participants were divided into two groups. Sixteen adults (average age 63 years) engaged in aerobic activity, including treadmill, stationary bike or elliptical training, four times per week for six months. A control group of 19 adults (average age 67 years) participated in stretching exercises with the same frequency. High-resolution brain MR images were acquired from all participants before and after the six-month activity period. The MRI results were compared using conventional and biomechanical metrics to measure the change in both brain volume and shape.

"We used high-resolution MR images to measure anatomical changes within areas of the brain to obtain both volumetric data and directional information," said Jeongchul Kim, Ph.D., co-investigator on the study from WFSM.

The analysis revealed that for both the aerobic and stretching groups, brain volume increased in most gray matter regions, including the temporal lobe, which supports short-term memory.

"Compared to the stretching group, the aerobic activity group had greater preservation of total brain volume, increased local gray matter volume and increased directional stretch of brain tissue," Dr. Kim said.

Among participants of the stretching group, the analysis revealed a local contraction, or atrophy, within the white matter connecting fibers. According to Dr. Kim, such directional deformation, or shape change, is partially related to volume loss, but not always.

"Directional changes in the brain without local volume changes could be a novel biomarker for neurological disease," he said. "It may be a more sensitive marker for the tiny changes that occur in a specific brain region before volumetric changes are detectable on MRI."

Question: Why are Parrillo Liver Amino Formula™ supplements recommended for bodybuilders and athletes?

Answer: Parrillo Liver Amino Formula™ is one of the best supplements available for bodybuilders and endurance athletes: it provides heme iron, high quality protein, and B vitamins all in one. Dessicated liver supplements, like Liver Amino™, represent probably the most bioavailable iron source. High potency beef liver tablets, taken at recurring intervals throughout the day, combined with sensible eating, will allow an athlete to have a better recovery rate all day long. Each tablet contains a whopping 1.5g of high BV protein – along with blood strengthening heme iron (women take note), plus a handful or B–12, Choline and Dibencozide as well. We recommend athletes take 5–8 tablets with each meal, depending on your

News & DiscoveriesNews & DiscoveriesIn Fitness & Nutrition

Aerobic exercise preserves brain volume and improves cognitive function

He said both MRI measures are important to the treatment of MCI and AD, which require the careful tracking of changes in the brain while patients engage in interventions including diet and exercise to slow the progression of the disease.

Study participants were tested to determine the effect of exercise intervention on cognitive performance. Participants in the aerobic exercise group showed statistically significant improvement in executive function after six months, whereas the stretching group did not improve.

"Any type of exercise can be beneficial," Dr. Kim said. "If possible, aerobic activity may create potential benefits for higher cognitive functioning."

Radiological Society of North America. "Aerobic exercise preserves brain volume and improves cognitive function." ScienceDaily. ScienceDaily, 30 November 2016. <www.sciencedaily.com/releases/2016/11/161130130916.htm>.

Question &Answer

Pro-Carb Powder™• Pro-Carb™ comes in Chocolate, Vanilla, or Strawberry

flavor. • Quality carbs for energy and muscle recuperation• A slow-release carbohydrate source for the dieter

Carbohydrates can be the bodybuilder’s best friend or worst enemy. Carbohydrate supplementation, done skillfully, can burst the user up to the next level of physical development. Parrillo’s Pro-Carb™ powder is designed to give you clean, quality carbs for energy and muscle recuperation without the dreaded insulin spike that causes an increase in bodyfat. In fact, the carbs are what we call slow-release. This means that they provide a sustained energy level during the duration of your training session. Pro-Carb™ is used by a diverse cross-section of athletes. From marathon runners to monstrous bodybuilders, Pro-Carb™ powder provides these athletes with one of the cleanest fuel sources available. Whether you are trying to pack on muscle or just need an efficient form of carbohydrates to fuel long, grueling workouts, Parrillo Pro-Carb™ powder has you covered. Two scoops of Pro-Carb™ powder provide 33 grams of quality carbohydrates, derived from low DE maltodextrin, 6 grams of protein from calcium caseinate and amino acids, zero grams of fat and almost no sugars.

size, and a handful before bed. These nighttime tabs will provide you with a nice anabolic jolt as they dissolve deep into the cycle.


THE FIVE LAWS OF LEAN

cells to be used for energy rather than stored as body fat.

Also, add in our Ultimate Amino Formula™. This amino is involved in the manufacturing of key hormones, including thyroid hormones (which regulate metabolism) and norepinephrine (NE). NE is one of the key hormones in the body that stimulates thermogenesis and the breakdown of body fat. I feel that tyrosine is an important partner to other fat-burners.If you take 2 or more Ultimate Amino Formula™ supplements with each meal (including snacks), you will harness the metabolic benefits of tyrosine.

You definitely don’t want to skip our Enhanced GH Formula™, which contains arginine. Why is arginine a fat burner? Simple. It can stimulate “lipolysis” in fat cells, which means the cells yield up fat for fuel more readily.

Take a couple of capsules of our Enhanced GH Formula™ prior to working out. In addition, take two Ultimate Aminos, which also contain arginine with each meal for even more optimal results.

this means your calories will be burned instead of being stored as fat. CapTri® is the most highly refined, ultrapurified C8 MCT on the market. The formulation of CapTri® was specifically designed for people who want to be as lean as possible. CapTri® is available exclusively from Parrillo Performance. So if you’re looking for a good source of calories to provide energy while leaning out, try CapTri®.

Law #2: Use Fat-Burners.

Once you’re blitzing off body fat with the low-carb dietary approach discussed above, add in fat-burning supplements (in addition to CapTri®). The cornerstone supplement is our Advanced Lipotropic Formula™, used by bodybuilders, weight trainers, exercisers, and athletes to get lean while preserving hard-earned muscle. Taken with each meal, this scientifically formulated supplement combines fat-burner B vitamins such as biotin, choline, and inositol; l-carnitine - a protein-like nutrient that assists the body in burning fat; betaine, a nutrient that helps with muscle recovery, and chromium picolinate, a mineral that helps move carbohydrates into your

There are laws all around us…the law of gravity, the law of

attraction, the law of cosines, the law of supply and demand…but the only laws I’m really interested in as spring and summer roll around is what I call The Five Laws of Lean – in other words, the formula that will give you the lean, dense muscle you want. Read on for my five laws of lean that will help you get a ripped, muscular physique.

Law #1: Apply the Low-Carb Diet Strategy with CapTri®.

Bodybuilders have used low-carb diets for years. When you reduce carbs, you in turn reduce insulin (which promotes fat storage) and activate the carnitine shuttle. The carnitine shuttle is a transport system which moves fatty acids inside mitochondria - the furnaces inside cells where foods are burned for energy. The body is then able to shift into a fat-burning mode.

Glucagon is another hormone, also produced by the pancreas, but with the opposite actions of insulin. After you eat a big carbohydrate meal,

your body releases insulin which causes cells to absorb glucose. Some of the glucose is used for energy and the excess is stored as glycogen and fat. As the blood glucose level goes down, the insulin level goes down too. After your cells run out of glucose, glucagon is released as a signal to begin burning fat.

The problem with the old low-carb diets is that you don’t have much energy and your metabolism slows down because you’re not consuming enough calories. You’re really not consuming any fuels

that your body likes to use for energy. Under my low-carb

strategy, you use CapTri® in place of starchy carbs. This results in decreased insulin production and increased glucagon release.

The calories from CapTri® provide the energy you need to keep training hard. Also, by substituting CapTri® for an equivalent number of calories from carbohydrates you avoid the slow-down

in metabolic rate which inevitably results from calorie-restricted diets. Since CapTri® has a lower food efficiency than carbohydrates,

Law #3: Do Pre-Breakfast Aerobics.

Here’s a soapbox I feel worth jumping on, again and again. Yes, I’ve harped on this one for years. Get out of bed in the morning and do 45 to 60 minutes of aerobics, before breakfast, and you’ll strip off body fat faster than, well you can say “lean.” The reason is, after sleeping all night – especially if you’ve followed my low-carb CapTri® dieting strategies, your body wants fuel. Hit the treadmill, stair-climber, or whatever your preferred aerobic exercise, your body will start tapping into fat stores PDQ, because there’s very little glycogen to depend on in the AM.

Law #4: Train Intensely in the Gym.

This might sound like, “yeah, duh”, but I really do have to emphasize it. Don’t fall prey to the myth that doing a lot of light-weight reps will burn fat. They won’t. They’ll just turn you into a “lightweight,” and you won’t building any meaningful muscle. You gotta have muscle to turn your bod into a fat-burning machine.

The definition of intensity is the

by john parrillo the five laws of lean

By John Parrillo

level of workout effort. Put in more descriptive words, it means bone-crushing heavy reps, lactic acid scalding of muscles, sweat pooling on the gym floor, arms so pumped you can barely lift them … okay, you the get picture. The upshot of that intensity is muscle growth, fat burning, and a damn great-looking physique.

Law #5: Rest!

Here’s the final Law of Lean – rest and recover. If all your concentration has been on pre-breakfast aerobics, hitting the weights hard, and you haven’t taken one or two rest days during the week, you could go into catabolic mode (muscle loss) rather than anabolic mode (muscle building). It’s during rest periods that your body starts creating fat-burning mass. If all you do is train, then your body will start breaking down its own muscle for energy. Of course, you can jump start your body’s recovery and give it an added boost: Research is now showing that drinking a whey-based protein supplement before and after training enhances muscle strength. Whey protein is found in the following products Optimized Whey Protein™, Hi-Protein Powder™, 50/50 Plus Powder™, Parrillo Protein Bars™, and Parrillo Energy Bars™.

More information on how to get lean and strong is available at Parrillo Performance.

Visit us atwww.parrilloperformance.com.

The definition of intensity is level of workout effort... it means bone-crushing heavy reps, lactic acid scalding of muscles, sweat pooling on the gym floor, arms so pumped you can barely lift them...

February 2017 23www.parrilloperformance.com

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Ridiculous New Year's resolutions

Dubious Parrillo non-believerFlying cars and the genetic equalizer series

What to do when the progress well runs dry

Liver Amino™ Fix

iron vic speaks

The standing calf raise is the best exercise for developing the gastrocnemius, the two-headed muscle of the calf. As you raise and lower your heels, be sure to get a deep stretch during the movement. By twisting your heels inward at the top of the movement, you’ll work the inner head of the gastrocnemius. Twist your heels out and you’ll work the outer head. Lock your knees out at the top of the movement too. This emphasizes the gastrocnemius.

Stretch as deeply as possible in the lower position.

At the top of the exercise, twist your heels out to work the outer head. Twist your heels in at the top to work the inner head.

At the top, lock your knees hard to emphasize the gastrocnemius.

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 Parrillo Training 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!

standing calf raise

BY IRON VIC STEELE

Happy New Year!

In your opinion what is the main reason normal people fail to get traction with their New Year fitness resolutions? All my relatives go through this annual madness: they resolve to get fit, try for a while and eventually quit. I think lame exercise programs and a lack of training ferocity are the main culprits. Everyone I see training kinda drifts through the exercises, using the wrong exercises and doing them wrong. No doubt they are eating all the wrong stuff in the wrong amounts outside the gym. What is your take?

Danny, Fred-Neck

The reason people quit their New Year’s resolutions is that they don’t see any results. After 4-6 weeks of diligent effort (even if the effort is insufficient and the exercises all wrong) the normal person expects to see some sort of tangible results for their time, money and effort.

If they don’t see results, they quit, simple as that. So the solution is get some results before the enthusiasm runs out. You are completely right: people select the wrong training programs and they are equally off base insofar as diet and nutrition. However many normal people making New Year’s resolutions are quite earnest and quite capable of strict training and diet adherence – but they select bad exercise routines and use stupid fad diets. There are

a lot of disciplined and diligent resolution makers that train and eat with no deviations or wobbles for six straight weeks – however when nothing happens, when there is no increase in muscle mass or strength, when there is no dramatic reduction in body fat, when nothing of any real significance occurs, the normal person quits. The time, energy, effort and money are not worth the lack of results. Why a lack of results? Assign the blame to a lame system of training and an ineffectual nutritional regimen. The lack of ‘ferocity’ you point out is critical.

The difference between a normal, diligent, disciplined and sincere resolution-making individual and a bodybuilder that gets real results


iron vic speaks john parrillo’s performance press

is the degree of intensity an elite bodybuilder is able to exert in training. Regular people have no real frame of reference. They have never trained with serious bodybuilders so they can’t comprehend how hard the bodybuilder exerts during his or her training sessions. Regular people can be diligent and determined, but what they lack is an understanding of the tremendous physical effort required to trigger hypertrophy. The regular trainee, the normal person, is essentially going through the training motions; at best moderate training exertions deliver moderate results. The ignorant regular person thinks they are accomplishing something by being diligent and consistent – this is not enough. Training hard enough to trigger true hypertrophic gains is something entirely different. The smartest thing “normal people” can do in order to obtain the real results they earnestly seek is to

get on-board with a full-on Parrillo training regimen: lifting, cardio and fascia stretching. ‘Underpin’ the fierce training with a high-calorie, high-protein Parrillo-style nutritional regimen. Get on-board fully and completely with a Parrillo training and nutritional approach and real results appear way before enthusiasm gives out. This is the ultimate secret of transformational success.

Happy 2017!

How best, do we keep progress going when it stalls? I get going with a hardcore training routine that I like, I get it synced up with the perfect diet and I get great results for a while – then BAM! One day I wake up and hit a brick wall. All of a sudden results instantly dry up. Is this normal? I have followed the bodybuilding lifestyle for a lot of years and have noted this predicable end of progress.

Are there routines that produce progress for longer than a month or two?

Raoul, Manhattan

At some point, all training routines and diets, no matter how sophisticated, run out of results. Most pro bodybuilders actually change their training and diet in anticipation of stagnation. A good routine should be productive for 4 to 6 weeks. If I am making progress, I don’t change anything; never fix what ain’t broke. Conversely, if a routine or diet is just not working, I might switch it out after two or three weeks. The point being, you need to be on guard against stagnation. When it is time to make a change, create a big change. Seek to significantly alter training and/or eating. Create dramatic, progress-stimulating contrasts, all the while still staying within the broad boundaries of the overall Parrillo approach. Within the wide expanse of the totality of all the Parrillo training and nutritional strategies, there is a lot of room to maneuverer; a lot of ways to create performance stimulating contrast. Here are some ways to create training contrast…

When it comes to training, any aspect of weight training or cardio exercise can be placed in one of these four categories. Are you stagnant weight training five times a week using high volume and lighter weights? Try dropping to three weekly sessions and use a limited number of old school barbell/dumbbell exercises. Drop to low rep sets and really move some poundage. Up your clean calories and let’s build some muscle mass. Have you been using stationary bike exclusively? Try switching to a push/pull Nordic-trac or perhaps some treadmill work or outdoor jogging. Do your cardio sessions

last 45 minutes using a moderate pace? Why not switch to some sprinting. Use a blistering pace and shorten sessions to 30-minutes. Coordinate nutritional changes with training changes. When pondering nutritional changes, think in these terms…

hard and often. Each successive week the Parrillo bodybuilder adds a few more calories to each of his 400-calorie mini-meals: within six weeks he is eating five 800-calorie meals. In six weeks time he has doubled his calories and is consuming 4.000 clean calories per day. The calories the Parrillo bodybuilder consumes don’t spike insulin; the starch calories consumed are always eaten in combination with protein and fiber, both of which have an insulin spike – supressing effect. The bodybuilder builds his metabolism by combining intense exercise with clean eating,

augmented by the powerful Parrillo nutritional supplements. It all combines to enable the disciplined bodybuilder to grow larger, yet simultaneously grow leaner. This is the miracle of the built metabolism. Trying is believing. Dubious; you should try our approach. You would be amazed.

Greetings Iron Man,

Happy 2017. Where are our flying cars? Back in the 80s we thought we’d all be living like the Jetsons. Is there any exercise equipment out there that gets you excited or that is new and different? Is there anything new and note-worthly out there, insofar as exercise equipment?

Robbie, Toronto

Not as far as I know. The older I get and the longer I am in the iron game the more convinced I am that Old School free weight exercises, done with perfect technique, trumps all other types and kinds of progressive resistance training tools. When it

Weight training AerobicsVolume Switch session lengths change durationsIntensity Heavy to light, or vice versa sprint or jogExercise selection Switch out exercises Change cardio modeFrequency Alter # of weekly sessions switch up

Calories How many are you consuming?Nutrient ratios Play with protein/carb/fat ratiosFood selections Switch out foods, note the effectSupplement selections Switch out supplements, note the effect

Tiny changes, subtle or infinitesimal changes, are not effective. Switching your reps from 8 to 10 is not a drastic change: shifting your reps from 8 to triples or from eight reps to 20-reps is dramatic contrast. Dramatic contrast is needed to blast the complacent body out of its complacent state-of-being. Be a radical when instituting changes. Sync up nutrition with training – don’t be at cross-purposes.

Hello,

How is it possible to eat all the calories Parrillo recommends and not get fat?! How does a 180-pound in-shape guy like myself eat 4,000 to 6,000 calories a day and not end up weighing 250 with a 40% body fat percentile? I don’t get it?

Dubious, Parts Unknown

First off you don’t just start off eating 5,000 calories a day: you build up to it. Secondly, 1,000 calories worth of pie and beer is treated differently (by the body) than 1,000 calories of lean protein, fiber carbs, natural starch carbs and CapTri. Instituting a high calorie/clean calorie approach, in combination with intense weight training and daily cardio “builds the metabolism.” Start by cleaning up the food selections and instituting a multiple-meal eating schedule. Start supplementing and become disciplined and methodical

about the nutritional process. The bodybuilder starts off eating small, super clean mini-meals. Five meals containing 400-calories per meal comes to 2,000 calories per day. The Parrillo bodybuilder locks down the nutrition and then commences intense exercise: long,

...Old School free weight exercises, done with perfect technique, trumps all other types and kinds of progressive resistance training tools.

February 201726 1-800-344-3404

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

Try this on Parrillo Ice Kreem™ or Brownies!

32 oz32 oz150 capsules150 capsules150 capsules90 tablets90 tablets90 capsules400 tablets150 tablets150 capsules150 capsules150 tablets300 grams150 capsules90 gelcaps90 gelcaps35 oz

32 oz

20 pouches

28 oz

28 oz

20 pouches

32 oz

32 oz

12 / box

12 / box

12 / box

12 / box

16 oz16 oz

24 oz

24 oz

21.2 oz

32 oz

25.4 oz

22.3 oz16 oz

$40.00$40.00$32.00$38.00$30.00$19.95$9.95$8.95$42.00$14.00$34.00$36.00$18.00$29.00$15.95$24.95$16.95$25.00

$42.95

$48.95

$47.95

$47.95

$53.95

$38.00

$49.95

$32.00

$28.00

$32.00

$36.00

$21.95$28.95

$21.95

$21.95

$36.95

$52.95

$26.50

$34.95$21.95$49.95

$49.95

$39.95

$79.95

$129.95

$9.95

$29.95

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ParrILLo certIfIcatIonprogram for trainers

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?

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iron vic speaks

comes to building muscle, power and strength, no exercise machine or device can come close to delivering the results delivered by barbells and dumbbells used expertly. The best free-weight equipment I have ever worked with is the John Parrillo’s Genetic Equalizer series. Everything he touches is genius: he has created innovative benches, unusual lat devices, FxStretch units…all of John’s pieces are unique: like a 660 horsepower hand-constructed Ferrari 458 Speciale. His current exercise artwork is a leg press machine that is virtually indescribable, unique and unlike any other leg press machine on the planet. Parrillo’s approach is always based on how best to stress and attack a specific muscle or group of muscles. How is hypertrophy triggered with the greatest effectiveness? John designs each piece with a unique take on exercise(s) positioning and technique. In many instances, the Genetic Equalizer equipment forces the trainee to assume the optimal position to work a muscle. Trying is believing.

Mr. Steel,

I saw your response to the lady a few issues back where you suggested Parrillo Liver Amino Formula™ tablets as a possible cure to what you thought might be a case of undiagnosed iron deficiency Anaemia. Low energy, you suggested, might well be related to “tired blood.” I thought your response made sense so I am ordering some beef liver tablets. I too feel fatigued and for no real reason. I am fit, trim, I train hard, I pay attention to what I eat and pretty well abide to the Parrillo approach towards training/nutrition. It seems that any time I am not working or working out I am exhausted. I am a 35-year old divorcee with no kids. I am tired of being tired. Yes, I have a stressful job but who doesn’t. I seemed to feel the

best after an early morning workout – but the feeling fades. I want to feel energized.

Rhonda, Tampa

So why not try the Liver Amino™ approach? If it works it will be an inexpensive, nutritionally beneficial way to get back some energy and without resorting to those horrific “energy drinks.” Buy a giant 400-tablet bottle of Parrillo Liver Amino Formula™ and take them religiously throughout the day. I would stop to take a small handful every 2-3 waking hours. How many? That really depends on how big or small you are, a 210-pound bodybuilder needs more liver tabs than a 120-pound housewife. I would start with three at a time and monitor the effects. Parrillo beef liver tablets are power-packed: each tablet contains 1.5 grams of high BV protein. More importantly, Parrillo Liver Amino™ tablets contain blood-enriching heme iron, the antidote for the often under-diagnosed iron deficiency and the anaemia that occurs as a result. Who pays attention to iron? Most people obtain enough through their regular eating; if you have an overactive adrenal, iron deficiency can be a serious problem. You should feel better, more energetic, within 5-7 days. You need to be diligent about taking the pills consistently throughout the day. Constant dosing ensures a steady flow of protein and heme iron. Take a handful before bed and have protein dissolving in your bloodstream as you sleep. Let us know how this works out.

JUNE 10th–11th

Jena RichterJuly 2016

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Documents

MIMI & DONTY HORTON · 4 February 2017 18003443404 February 2017 5 mimi and donty horton There is a growing trend amongst adults over 40 with teenage or grown children: they fit fitness