October 2000 - Parrillo Performance€¦ · PERFORMANCE PRESS PUBLISHER John Parrillo EDITOR AT LARGE Marty Gallagher DESIGN DIRECTOR Jim Reed CONTRIBUTING WRITERS Marty Gallagher

A Monthly Magazine For All Bodybuilding, Fitness and Endurance Enthusiasts

October 2000

Bob Cicherillo, 2000National Physique

Committee USABodybuilding & Fitness

Champion, Super-Heavyweight Class

John Parrillo’sPERFORMANCE

PRESSPUBLISHER

John Parrillo

EDITOR AT LARGE

Marty Gallagher

DESIGN DIRECTOR

Jim Reed

CONTRIBUTINGWRITERS

Marty GallagherMaggie Greenwood-Robinson, Ph.D.Ron HarrisArt Roberson,Ph.D., MDCliff Sheats,Ph.D,C.C.N., F.R.S.H.

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John Parrillo

is published monthly. Thesubscription rate of oneyear (12) issues is $19.95($29.95 in Canada andMexico and $49.95 in allother countries). ©1999by John Parrillo. All RightsReserved. For advertising place-ment information, pleasecontact Parrillo Perfor-mance at (513) 874-3305or by e-mail [email protected]. Imagesetting and print-ing by Gardner Graphics,(513) 527-8940. ContactScott Clifton for service in-formation.

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Features

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FXStretch™, Part 3Accelerating the Muscular Recovery Processby Marty Gallagher

John

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rill

o’s

John Parrillo’s

PERFORMANCE PRESS

Columns

August 2001

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1616161616 Recharge with GlutamineThe Most Abundant Amino Acid in Your Bodyby John Parrillo

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On the Cover: A montage of events from the 2001 Junior National Bodybuilding, Fitness & Figure Champioships, St. Louis, Missouri, June 16, 2001

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The Comprehensive Beginner Game PlanMaking it Flow Together Easilyby Andre “Duke” Newcomb

2001 Junior Nationals - St. LouisWinning Shots of the 1st Place WinnersPhotography by John Parrillo

1212121212 The Parrillo Training CenterA Close-up Lookby Franco Santoriello

The Knee Joint, Part 1A Scientific Examinationby Tracy Anderson

The Problem with Zero Carbsby Ron Harris

Lean Summer SaladsA Dozen-plus Refreshing Recipes from Lean Bodiesby Cliff Sheats, PhD, FRSH, CCN

Amino Trio for Fat LossLeucine, Valine, and Isoleucine BCAAsby Maggie Greenwood-Robinson, PhD

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Introductory Offer

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To order call 800-344-3404 or513-874-3305 or

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visit our web site www.parrillo.com*Vanilla Flavor

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• 0 grams fat and 0 grams sugars• 13 grams of protein*• Only 2 grams of carbohydrates• Mix with 4 oz. of chilled water• 27 servings per 16 oz. container• Vanilla and Banana flavors available now

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PERFORMANCE PRESS4 John Parrillo’s Orderline: 1-800-344-3404August 2001

Want a surefire way to dramati-cally accelerate muscle growth?Work out more frequently. The trickis to successfully addadditional muscle build-ing sessions without ru-ining the body’s deli-cate recovery proce-dures in the process.John Parrillo has de-vised a method thatradically decreases theamount of time re-quired to recover fullyand completely from ahigh intensity trainingsession. Actually,Parrillo has identified awide array of methodsthat stimulate and ac-celerate the recoveryprocess. Perhaps themost innovative ofJohn’s recovery has-tening techniques is theuse of target fascialstretching to elongatecompacted muscle tis-sue immediately uponcompletion of a weighttraining set. This pat-ented Parrillo proce-dure allows the targetmuscle to heal fasterand the quicker youheal the more often youcan train and the moreoften you train thefaster you grow. Properly done, ex-ercise is brutal work; to affectchange a massive effort must beput forth. If building a great body

were any less stressful, the worldwould be densely populated withSchwarzenegger clones and this is

hardly the case and will remain soas long as back-breaking effort isthe key needed to open the door-way leading to significant muscu-

lar growth.High intensity training is self-im-

posed muscle trauma and needs tobe intense in order tobe effective. Anyonecan train light andeasy and have noproblem being fullyrecovered by the timethe next session rollsaround again, but sub-maximal training,while easy on the re-covery process, willnot trigger any signifi-cant degree of mus-cular growth. Spark-ing muscle growth isan art & science ontoitself and recovery isa separate and distinctbranch of bodybuild-ing knowledge. Maxi-mum muscle growthis triggered when anoptimal blend of exer-cise, rest and nutritionis achieved. JohnParrillo declares unre-servedly that withproper eating, qualita-tive rest and specificstretching techniques,you can have yourcake and eat it too,i.e., you can train hardand often and still re-cover in plenty of time

for the next session. Top Parrilloprofessional bodybuilders, likeIFBB pro Franco Santoriello; willtake long, hard and heavy weight

FX Stretch™ Part 3How To Accelerate The Muscular Recovery ProcessBy Marty Gallagher

The Super Lat Stretch is designed to increase musclestrength and size

5Info-Line: 513-874-3305 PERFORMANCE PRESSJohn Parrillo’s August 2001

workouts and additionally perform 5-6 high intensity cardio sessions eachweek. Yet have no problem beingtotally healed and ready to come tothe next session. Franco uses thewhole gamut of Parrillo recoverytechniques and procedures and hestates without reservation that oneof the most effective is stretching.

Franco includes a lot of differentexercises for each and every bodypart and uses a lot of sets. Afterworking up to a low rep top set forpower and size he typically reducesthe poundage and does several highrep sets to etch in detail, chisel stria-tions and add muscle density. Hemakes liberal use of forced reps.Franco has a take-no-prisoner-training ethic and applies this war-rior mentality to his frequent andvoluminous aerobic sessions. Hisprowess is renown; he teaches a‘boot camp’ cardio class that is theapex of aerobic intensity. Franco’s

incredible workethic jives per-fectly with theParrillo prescrip-tion for progress:work as hard ashumanly possiblewhen you lift andwork as hard aspossible when do-ing cardio – and dolots of both. Thehuman body isflesh and bonesand essentiallyfragile and mustrecuperate fullyfrom the requiredpounding beforeyou can pound itagain. JohnParrillo proscribessome subtle andeffective counter-measures.

Eat big, eat cleanEat big, eat cleanEat big, eat cleanEat big, eat cleanEat big, eat cleanJohn Parrillo popularized a say-

ing back in the early 1980s “Thereis no such thing as over training,only under-eating.” We subscribeto this approach to this day - withthe proviso that the foods eaten bespecific and selective. At Parrillowe believe the symptoms of overtraining are traceable to under-eat-ing. To accelerate the recovery pro-cess, our athletes ingest largeamounts of clean calories takenfrom specifically selected foodsand supplements.

Get ample restGet ample restGet ample restGet ample restGet ample restAdequate rest is not an option. If

you don’t get enough sleep it ishighly unlikely that you will be ableto recover from that day’s muscle-blasting lifting and cardio workouts.Mental stress is to be avoided(easier said then done). Make surethat your sleep is deep, restive and

regenerative. Too much partyingstunts progress so keep the latenight merriment to a minimum.

Stretch seriouslyStretch seriouslyStretch seriouslyStretch seriouslyStretch seriouslyTarget stretching shortens recov-

ery time by dislodging toxins andwaste products that accumulate inthe bloodstream during and after aworkout. Done in conjunction withweight training, target stretching(point/counterpoint style) hastensmuscular recovery. Acidosis is re-duced and relieved and releasedinto the bloodstream for elimination.Cells compacted during weighttraining are forcibly elongated withParrillo-style stretching. Rapid-fireresults occur quickly.

By adding Parrillo-style stretch-ing to your fitness regimen, you willbe able to blast away more oftenand more training sessions result inaccelerated progress. Assume forexample, that after you trained legshard and correct. Assume furtherthat it took you seven days to re-cover fully and completely. Byadopting Parrillo-style stretching,eating and resting tactics, what ifyou were able to train legs everyfour days? Results would occur ata far faster rate as the additionaltraining sessions begin to stack upquickly. Over the course of a fullyear training legs once every sevendays would allow you to potentiallytrain 52 times. By being able to trainlegs once every four days, youcould blast legs 90 times in a year.Don’t you think that 38 additionalleg sessions per year would makea huge difference? You bet itwould.

Parrillo-style target stretching isdone between sets, so not a singleadditional moment of training timeis required. As we weight train,waste products collect and congeal.Stretching squeezes muscle fibers,dislodging these recovery-impedingtoxins. In the Parrillo protocol youstretch in between sets and imme-

The Pectoral/Shoulder Stretch targets chestmuscles for increased size


diately after the sessionends drink a high protein/high carbohydrate mixturelike 50-50 Plus™. By do-ing so you flood the blood-stream with restorative nu-trients at a time when sci-ence has shown the bodyuptakes nutrients at a farfaster rate. Would you be-lieve stretching (using thissame procedure) makesyou considerably stronger?Parrillo-style stretching re-sets the Golgi tendon reflex(GTR) trigger point. TheGTR is tripped when theathlete’s body senses it isreaching its physical limit.The GTR shuts down mus-cular contractions when itsenses danger. The prob-lem is that nature sets theGTR artificially low, andthus, despite being able tocontinue with further reps,the GTR will prematurelyshut a muscle down.Through Parrillo-stylestretching you can actuallyreset the GTR threshold tofire at a higher trigger pointthereby allowing you topound out extra muscle-building reps. Extra reps re-sult in increased musclesize.

The entire Parrillostretching protocol is collec-tively known asFxStretch™ and its revolu-tionary impact has createda tidal wave of interestwithin the bodybuilding com-munity. This unique and un-usual style of stretching hasbeen used very quietly foryears by an elite group ofprofessional bodybuildersand champion strength ath-letes. With the introductionof his four new ground

breaking FxStretch™ de-vices, John Parrillo’s multi-dimensional stretching sys-tem is now available to thegeneral public on a wide-spread basis for the firsttime. Serious fitness enthu-siasts now have the philoso-phy and the tools needed toturn theory into muscularreality. You should includeFxStretch™ principles andpractices into your daily,weekly and yearly trainingregimen. The advantagesare so overwhelming and thedisadvantages so insignifi-cant that any clear thinkingindividual truly serious aboutimproving their physiquewould be negligent not to in-clude this revolutionarytraining tactic into his/herfitness regimen. After all,in the year 2001 we have allthe knowledge and technol-ogy a persons needs and theonly thing lacking is old fash-ion willpower and iron de-termination. Mix them to-gether and you have a sure-fire recipe for success.

So seriously stretch thosemuscles and rest assured;you’ll reap outstanding re-sults.

The Seated Torso-Hip Stretch producesflexible waists and hips

Advanced Quadriceps Stretch workson those tight quads

This is Part 3 in aseries of in-deptharticles on JohnParrillo’s revolutionaryFX Stretch™ fascialstretching system. Logon to www.parrillo.comPress archives pagefor more informationon this subject in theMay and June 2001online issues of thePerformance Press.

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I’m often asked how top body-builders find time to train, eat, pre-pare their food and generally leadthe bodybuilding lifestyle. Schedul-ing is an art form but let’s not lookto IFBB professionals for answerssince 99% don’t hold down day jobsand their time is their own to struc-ture as they please. It would, how-ever, be totally appropriate and in-formative to relate the planning tac-tics used by national and interna-tional bodybuilders who live a “nor-mal” day-to-day existence, with jobs,families and commitments like therest of us. Here is what we know:in order to optimize our physicalprogress, we have to weight trainand do cardio. In addition foodpreparation requires meticulousplanning and execution. John Parrillohas always taught that in order toexperience the fastest gains in theshortest timeframe, you need to suc-cessfully integrate both training andeating into your lifestyle and that’seasier said than done. What’s the

sense of developing a great body butlosing your job, getting a divorce andturning into an A-1 A-hole in the pro-cess? It doesn’t need to be this way;with proper preparation andpreplanning you can have it all: reno-vate your physique and still live anormal life.

Commit a TrainingGame Plan to Paper

The first step is to determine howmany hours a week you can realis-tically devote to your training and thesecond step is to layout the trainingtimeline. Here is one hypotheticalexample of how an athlete who hassix hours a week to dedicate to aserious fitness effort might structurea weekly plan (see chart above).

This all seems pretty straightahead. Please be aware that thetimes of day selected are totally ar-bitrary and subject to change depen-dent upon the realities of your par-ticular circumstance. The beauty ofthis particular approach is that you

never have to devote a huge blockof time for training at any one time.In addition, this particular approachallows you to utilize maximum inten-sity – after all; there is no need tohold back if your training sessionsare only 30-60 minutes long.

How To Eat PerfectlyThe idea is to eat clean, nutritious

How to Set Up a ComprehensiveBeginner Game PlanConfused on how to make it all flow together?By André “Duke” Newcomb, “World’s Most Perfectly Built Man”

How to Set Up a ComprehensiveBeginner Game Plan

Hypothetical Weekly Schedule

Cardio Weight-training

Monday 6am – 30 minutes offTuesday 6am – 30 minutes 6pm – 1 hour - Chest, tricepsWednesday off 6pm – 1 hour – Legs (thighs, hams, calves)Thursday 6am – 30 minutes offFriday 6am – 30 minutes 6pm – 1 hour - Shoulders, abs, calvesSaturday off 9am – 1 hour – Back, bicepsSunday off off

Renovate your physiqueand still live a normal life.


food at 2-3 hour increments through-out the day. This will keep you inthe optimal bodybuilding state: posi-tive nitrogen balance. By keeping asteady supply of high quality nutri-ents in your bloodstream, the bodyhas all the tools it needs to effectmuscular repair on muscle tissue torndown by high intensity weight train-ing and aerobics. Nowhere ispreplanning more important thanbodybuilding food preparation. Un-less you are a rock star like BruceSpringsteen (who has a professionalchef on his staff available 24-hoursa day), or unless you live with some-one who cooks all your meals foryou (mom? wife? significant other?),then sooner or later, as a seriousbodybuilder, you’ll have to come togrips with chore ofpreparing your ownfood. The solution isto cook your foodahead of time andthen store the foodin Tupperware con-tainers that youtake to work. Eatthese pre-preparedmeals at specifictimes and evenlyspaced intervalsthroughout the day.In addition, youcan carry severalParrillo sports nutrition bars withyou. These are excel lent tosnack on between breakfast ,lunch and dinner.

Shop Till You DropGo to the grocery store and load

up on fresh veggies. Spinach, broc-coli, green beans, rice and bell pep-pers can be steamed in a $15 table-top steamer. Baby carrots and friedpotatoes are great bodybuildingfoods and you can buy ‘already pre-pared’ salad-in-a-bag, ready to beeaten. To make a fantastic salad inless than 2-minutes tear open the bag ,

dump the mixed greens into a bowland add a little low fat dressing:bingo! Another great bodybuildingfood rolls off the assembly line in-stantly. Sweet potatoes are also easyto bake: wash them, stick them inthe oven at 350-degrees for an houror two, (depending upon preferreddegree of doneness).

Protein Preparation Doesn’tHave to be aNightmare

At the gro-cery store,purchasef r e s hf i s h ,boneless-skin-

less chicken breasts, eggs and tur-key breasts. Once home, wash thechicken and slice the chickenbreasts paper-thin, using a sharpknife and cutting them hori-

z o n t a l l yabout 3-4slices perb r e a s t .M a r i n a t ethese in a bigTupperwarecontainer for

24-48 hours. There are lots of deli-cious marinades available at the

store and some tasty and exoticBBQ sauces. Allowing them to soakinfuses them with flavor and helpskeep them juicy during the cookingprocess. Use the same procedurewith fresh fish; wash the fish and sitthe fillets in marinade or lemon juice.Clean and marinate the fish as soonas you get home from the store; thiseliminates the horrible fish smell thatpermeates a refrigerator in whichuntreated fish is stored. Preparesteaks with seasoning and let themsit. I do all my cooking for the fol-lowing week on Sunday afternoon,preferably while watching a footballgame. The steamer is stuffed withthe first vegetable of the day, usu-ally spinach, and the oven is pre-heated for the sweet potatoes. I fire

up my Weber gasgrill on the deck andstart my cooking fes-tival by grilling thepaper-thin chickenbreasts.

Thin sliced chickengrills up in no time, 5-10 minutes and aretender, succulent andflavorful, quite unlikethe tasteless rubberwhole breasts thatmost bodybuildingcooks settle for. I willsteam several con-

tainers of broccoli after the spinachis completed and stowed away in aTupperware container. Broccolitakes a little longer to steam and si-multaneously I grill the fish. I use aspecial basket that keeps the deli-cate fish from falling apart as it isrepeatedly turned during the grilling.Turn the fish often as this keeps thefinished product from drying out. Wewant our fish moist and flavorful, notburnt and dried-out. Meanwhile, thefood assembly line rolls on; I cut theends off the green beans while thefish is cooking and the last of the

Approximate cooking times

1. Spinach steam 5-10 minutes2. Broccoli steam 20-30 minutes3. Rice steam 40-60 minutes4. Sweet potatoes, bake 1-2 hours5. Green beans steam 30-40 minutes6. Bell peppers steam 20-30 minutes7. Garden salad — —8. Onions fry in CapTri®15-25 minutes9. Potatoes fry in CapTri®15-25 minutes


broccoli is steaming. Add more wa-ter to the steamer and now fill it upwith green beans. I stash the com-pleted fish in yet anotherTupperware container andstick it in the refrigerator. I lovepeppers and onions (and in theoff-season potatoes) and afterdicing them up fine I fry themin CapTri® on the stovetop ina Teflon pan. Throw in somegarlic. Delicious! Drain andstore.

After the last of green beansare done, the fish grilled andpotatoes and onions cooked, Istart the last and longeststeamer load of the day: rice.It takes three times as long tosteam rice as any other vegetableso I get all the other steaming andgrilling out of the way before cook-ing the rice last. I periodically addwater to the steamer during the 45-70 minute cook time. Once the riceis cooked I’m done! The whole cook-ing session takes about two hours. Ieat a lean steak after I get home froma workout. I can grill a pre-seasonedsteak in 10-15 minutes. While thesteak cooks, I dump some baggedsalad in a bowl, cover with a little

CapTri® dressing and heat up thesteamed spinach in the microwave.Within 15-minutes of arriving home

after a savage workout I am eatinga fantastic steak dinner with all thenutritious trimmings.

During the WeekIf you use my cooking methodol-

ogy you can have a fabulous assort-ment of pre-prepared power foodsstashed and ready to go in your re-frigerator. Come Monday morning,simply pack three small balancedmeals into three Tupperware con-tainers and head off to the office.Micro the container for 1-2 minutes

and you can be eating a balancedbodybuilding meal that can be con-sumed in five minutes. Eat a Parrillo

bar (or two) mid-morning andmid-afternoon to stay anabolic.Place 2-4 scoops of ParrilloOptimized Whey™ into asmall shaker and take this withyou to work. When you wantto bring this Smart Bombpower shake to life, simplywalk to the water fountain, fillthe plastic bottle, replace thecap and give it about ten goodshakes to thoroughly mix thepowder with the cold water.Bam! You have just created amuscle concoction containing33-grams of protein, 4 grams

of carbohydrates with zero fat orsugar. Magnificent nutritional statsand sooo tasty! Catabolism is in-stantaneously banished.

Bottom line conclusions? Give pre-planning and preparation a serious tryand you can do it all: train often andintensely, eat like an IFBB pro body-builder, avoid the stove all week long,keep your day job and still maintain goodrelationships with all those around you.It would be pretty hard to top that list ofbenefits! Let’s get organized people!

Do you rant and rave aboutParrillo Products to your friends?Has your physique changed dueto training and supplementing yourbody the “Parrillo Way”? Haveyou attended a Parrillo TrainingCamp, Certification, or Clinic thatyou can’t stop talking about? Haveyou been motivated by a ParrilloStaff Member? Were you inspiredby a Performance Press article?Or do you have comments/sug-

gestions about our magazine?John Parrillo’s Performance

Press wants to hear from you.Send your letters and photos andshare your experiences with oth-ers!

Here’s the submission guide-lines: Limit stories or letters to 500words or less. We prefer typewrit-ten material. Computer generatedcopy should be in MS Word forWindows only.

Send Us Your SuccessStories and Photos

Send high quality photos (colorpreferred), 35mm slides, or JPEGor TIFF files in PC (Windows) for-mat. Submitted material cannot bereturned, so we suggest you sendcopies, not originals.

Mail submissions along withyour name, address, and daytimephone number to: The Editor,Parrillo Performance Press,4690K Interstate Dr., Cincinnati,Ohio 45246.

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2 0 0 1 J u n i o r N a t i o

J u n e 1 6 , 2 0 0 1 • S

Kristy RobbinsSwimsuit

Fitness Tall

Angela IrizarryLightweight

Tracy Mason / Middleweight Lorie Kimes / Fitness Short

Dre Dillard / Overall / Heavyweight

n a l C h a m p i o n s h i p s

t . L o u i s , M i s s o u r i

Thomas Rieke / Overall / Heavyweight

Jim PropstLightweight

Benny Nele IIBantamweight

Pat KigerSuper Heavyweight

Chris Candy / Middleweight Sebastian Zona / Light Heavyweight


There’s a lot happening atthe Parrillo Training Center!It is now 100% fully opera-tional, by appointment only,run by none other thanmyself! I’m conductingBodybuilding Fitness &Nutrition Clinics, training aselect handful of localclients, coaching localclients, training & coachingnational caliber amateurbodybuilders from aroundthe country; we’re runningFitness Camps, BodyBlastBoot Camp, and I’m trainingwith Pops again!

Once in Cincinnati, I hit theground running! Cincinnati hasgiven me a great welcome, startingwith John and me at 6:00 AM,training till I puke! I nearly forgothow intense it is to train with John,but he quickly reminded me. Itdoesn’t matter how long I’ve beentraining with John, or how often, Ibegin every workout with a bit ofnausea because I know that I amgoing to train until I have nothingleft! John does that – he knowswhat a body is capable of and heis able to get you to reach insideyourself and give everything youhave physically, and not let yourmind give out before that. We’rejust getting started and there’s nolimit to where we can go fromhere!

I did a live radio interview withKen Brew from 1160 AM. KenBrew is the head sports anchor for

Cincinnati’s channel 5, and hearranged a follow up TV interviewwhen George Vogel, also ofCincinnati’s channel 5, came to thetraining center. I was able toshow George what’s going on inthe training center, and talk aboutwhy I am in Cincinnati!

I’m in Cincinnati to work andtrain with John again full time, andto make the training center theplace to be if you want to changeyour body and get results! Thegoals with the training center areto:

• Educate athletes, trainers andexercise enthusiasts about diet &nutrition, supplementation, propertraining technique, and the neces-sity of stretching.

• Train and develop bodybuilderswith contest-winning physiqueshaving been raised up on ParrilloPrinciples and Supplements.Don’t forget – Parrillo Perfor-

mance was mostly designedwith the bodybuilder in mind.

• Be a source for continu-ing education, training andmotivation. When peoplecome to the training center,they will gain a whole newunderstanding of what theirbody’s potential is!

I get very excited when Italk about the training centerbecause the possibilities areendless! The training centeris equipped with training andstretching equipment de-signed by John for genetic

equalization. John’s equipmentwas designed to target specificmuscles by training them the rightway, to enforce the developmentof all body parts, including theweaker muscles. His stretchingequipment allows for a full stretchto optimize muscle separation,promote muscle growth, stretchthe fascia tissues, and reduce thechance of injury. To learn more,attend the Bodybuilding, Fitness &Nutrition clinics. They are de-signed to educate anybody with adesire to learn what it really takesto change your body and how todo it. These clinics are based onthe Parrillo Principles in a smaller,more personal atmosphere. Heldevery Wednesday at the trainingcenter from 7-9 PM, they includean hour of “class time” learningabout nutrition and supplements;and an hour learning propertechnique and stretching with

The Parrillo TrainingCenter: A Close-up Lookby Franco Santoriello

The

Par

rillo

/San

torie

llo C

onne

ctio

n The Parrillo TrainingCenter: A Close-up Lookby Franco Santoriello


actual hands-on training.The Fitness Camps actually put

the Principles in action with twodays of training and education.These camps are hardcore!People from all over the countrycome here for all kinds of reasons,to learn about nutrition & supple-mentation, to fine tune theirtraining program in order to gainsize, increase strength, some formotivation to get to the next leveland some simply for the challengeof it! What they take away isexactly what we intended: toknow what their body’s potentialis! Tammy Palermo attended thelast camp and she said what shegot out of this camp is “I learnedthe importance of stretching,

nutrition, and supplementation.Working with John and Francorecharged my battery and Ilearned a lot about myself –what I am capable of, aboutsetting my sights further andachieving my goals…I wouldrecommend this camp to any-body who has a thirst forknowledge and the desire toachieve more. I’m anxious toget home and begin supplemen-tation and training applying theParrillo Principles!”

George Gerhard was “lookingfor more information aboutnutrition and supplementation,and looking to learn what itwould take to gain 10 pounds ofmuscle, how to get stronger and

to find my weak points andstrengths, and to get a goodworkout.” What he learned was“I was eating wrong – I nowknow what to do! I have foundwhere I am weak and know whatI have to do to get stronger! Ilearned the correct supplementsto be taking and I received aworkout beyond my imaginationand I’m a better person for it!”He’s coming back for the ParrilloCertification Training Course!

Don Dixon attended the campand he said that he learned “thebest combination of exercise tomaximize my workouts. Intensityis the key – train hard – stayfocused, eat more – eat right!”His wife Lois, is a client of mine.

The June 23-24 Training Camp participants are (left to right, back row): Maurice Speaks, Bruce Jones, Paul Blanco,Steve Rosoff, Don Dixon, George Gerhard; (left to right, front row): Tammy Palermo, Franco, John Parrillo


She hadn’t seen any results in along time and was getting discour-aged. But after training with mefor three weeks, she has lost 6.1pounds of fat and she’s up 4pounds in lean muscle!

Rob Cartwright, a local chiro-practor has been training with mefor just 22 days and has lost 4.6%body fat; his lean mass is up 14.9pounds. Some of this is due toglycogen stores, but on the scale,he’s up 8 pounds!

A few weeks ago, I attended theJr. Nationals in St. Louis. I metmany amateur bodybuilders, a fewasked my professional opinion onwhat it would take to win. Myfirst question was “what are youeating?’ When they told me, Isaid their girlfriend’s probably eatthat much and if they wanted to be

the size of their girlfriends, keepeating like that! Specifically, I toldRob McAdory, from Huntsville ALa light-heavyweight competitorcompeting at 190 pounds that heneeded more size, and Joey Baggsfrom Staten Island, NY, a heavy-weight that he needs add 30pounds. They told me it’s not thateasy. Rob will be in Cincinnati thisweekend, and Joey’s coming totown in July. They’re coming tolearn how to eat to grow, how tosupplement, and the trainingintensity required for buildingcontest-winning physiques. Iguarantee, if they follow theParrillo Principles on training,nutrition, and supplementation, theywill gain the size that they claim is“not that easy”! I’ll be coachingthese guys and others and tracking

their progress. I’ll keep youupdated!

I have committed more than 20years of my life to bodybuilding,fitness & nutrition. I know whatit takes to change your body and Iguarantee result. I don’t justguarantee results, I guaranteephenomenal results, but I don’tjust guarantee phenomenalresults, I guarantee phenomenalresults fast!

For more information aboutevents at the Parrillo TrainingCenter, Fitness Camp, BodyBlastBoot Camp©, Bodybuilding Fitness& Nutrition Clinics, Training, orCoaching, contact Franco at theParrillo headquarters (800) 344-3404, email [email protected],or check out his web site atwww.francosantoriello.com

Tim Nemecek gets ready to bench pressas Don Dixon and Franco look on

Franco closely supervises Steve Rosoff’sworking the cable cross-over

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and High Intensity RoutinesBodyStat Kit ........................................................ BodyStat Manual, 12 BodyStat Sheets, and Skinfold.......................$39.95

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Have you been training super-hard,with all-out aerobic exercise, in addi-tion to push-to-the-max weight train-ing? If so, a crucial amino acid called

glutamine couldbe depletedfrom yourbody.

The mostabundant aminoacid in yourbody, glutamineis stored mostlyin yourmuscles, al-though rathers i g n i f i c a n tamounts arefound in yourbrain, lungs,blood, and liver.This importantamino acidserves as abuilding block

for proteins, nucleotides (structuralunits of RNA and DNA), and otheramino acids and is the principle fuelsource for cells that make up yourimmune system. Glutamine is alsoone of the amino acids found in ourUltimate Amino Formula™.

Under certain conditions – includ-ing injury and intense exercise – thebody’s tissues demand moreglutamine than the normal amountsupplied by diet (which is five to 10grams a day) and more than can besynthesized normally by your body. 1

During intense exercise, for in-stance, your muscles releaseglutamine into the bloodstream. Thiscan deplete muscle glutamine reservesby as much as 34 percent. Such a

shortfall can be problematic, since adeficiency of glutamine promotes thebreakdown and wasting of muscletissue. But if ample glutamine is avail-able, muscle loss can be prevented.2

Glutamine is the amino of the mo-ment; that is, it has been in the nutri-tional spotlight because of its amaz-ing versatility. There was a time whenglutamine was thought to be a non-essential amino acid, but now it hasbeen re-christened “conditionally es-sential.”

If you are highly active, glutamineshould be a part of your supplementprogram, for reasons described be-low.

Glutamine is an immunonutrient.Glutamine is the favored fuel of

your immune cells. This means youneed it when you’re ill, stressed, orrecovering from surgery. During suchtimes, the demand for glutamine ex-ceeds its production and the body’snitrogen stores become rapidly de-pleted — a sign that muscle proteinis being broken down.

This is a problem since glutamineis required for healing internal tissuesand manufacturing muscle protein.Patients hospitalized for surgery,trauma, or infection often receivesupplemental glutamine in their feed-ing solutions.

Researchers have also discoveredthat many athletes are deficient inglutamine - a shortage that makesthem more vulnerable to infections.One group of investigators measuredplasma levels of glutamine in runnersfollowing their participation in a mara-thon. For about an hour after theevent, glutamine levels declined, butslowly returned to normal within

about 16 hours of the race. But dur-ing this period, the runners’ lympho-cyte (white blood cell) count declined.Interestingly, lymphocytes rely onglutamine for growth.3

In a separate study by the samegroup of researchers, athletes supple-mented with 5 grams of glutamineright after exercise and again twohours later. Only 19 percent of theglutamine-supplemented athletes re-ported infections during the nextweek, while 51 percent of those whotook a placebo got a cold or other in-fection.4

Studies like this one have led re-searchers to believe that the increasedincidence of colds, infections andother illnesses among athletes afterintense exercise sessions may havesomething to do with the glutamine/lymphocyte connection. Thus,supplementing with glutamine mayfend off infections that can sidelineyour training.5

Glutamine stimulates the synthesisof muscle glycogen.

Glutamine is technically describedas a “glucogenic,” meaning that itassists your body in manufacturingglycogen, the chief muscle fuel. In astudy involving subjects who cycledfor 90 minutes, intravenousglutamine, administered during a two-hour period following exercise,doubled the concentration of glyco-gen in the muscles. It’s not clear ex-actly how glutamine works in thisregard, though. Scientists speculateeither that glutamine itself can be con-verted into muscle glycogen or that itmay inhibit the breakdown of glyco-gen.6

By John Parrillo

Recharge WithGlutamineRecharge WithGlutamine

Glutamine isalso one of the

amino acidsfound in our

Ultimate AminoFormula™.


Glutamine may enhancemuscle growth.

Also, supplemental glutamine hasbeen shown to elevate growth hor-mone (GH) levels, theoretically influ-encing muscle growth. Physiologi-cally, GH is the most important hor-mone in the body for exercisers andbodybuilders because it acts as a pow-erful stimulus for muscle growth andfat loss. Growth hormone is a sub-stance that makes cells multiplyfaster. Among other functions,growth hormone helps mobilize fatfrom storage and makes more fatavailable for energy. It also promotesthe transport of certain essentialamino acids inside muscle cells tostimulate muscle growth. Many ofthe effects of exercise in increas-ing muscle mass and decreasingbody fat are mediated by growthhormone.

In a study at Louisiana State Uni-versity College of Medicine inShreveport, researchers found thatoral supplementation withglutamine dramatically elevatedgrowth hormone levels. Ninehealthy volunteers (ages 32 to 64)were given 2 grams of glutamineover a 20-minute period, 45 min-utes following breakfast. Bloodsamples taken every half hourover 90 minutes revealed a 430percent hike in growth hormonelevels. Theoretically, supple-menting with glutamine may help youbuild and maintain muscle tissue, par-ticularly if you exercise regularly. Theresearch into the glutamine/growthhormone connection is preliminary,but promising nonetheless.7

Glutamine may aid in fat loss.Some research hints that supple-

menting with glutamine can curb thedesire for sugary foods — an excessof which leads to fat gain. For thesereasons, glutamine may turn out tobe an important amino acids dietersand exercisers who need to curb theirdesire for fat-forming sweets. Be-tween 200 mg and one gram of

glutamine can be taken with water 30minutes before meals to lessen thedesire for sugary foods.8

Supplementing with glutamine.Clearly, glutamine has numerous

benefits for any athlete who wants tomaximize performance, muscle repair,and immunity. Generally, a protein-rich training diet such as that recom-mended by the Parrillo Nutrition Pro-gram™ should prevent yourglutamine levels from dipping too low.However, supplemental glutamine pro-vides extra insurance, plus a windfallof other benefits. What’s more, ifyou’re the victim of frequent colds

or infections, consider supplement-ing with this amino acid.

Each capsule in our Ultimate AminoFormula™ contains 103 milligrams ofglutamine. We recommend that youtake two or more capsules of thissupplement with each meal. Thatshould supply a gram or more daily –which is appropriate for athletes andactive individuals. We also add extraglutamine to our Hi-Protein™ pow-der and Optimized Whey™ proteinpowders. Both heat and acid destroyglutamine, so you should not take itwith hot or acidic foods, such as vin-egar.

Glutamine supplementation is welltolerated. Glutamine safety studieshave been conducted using healthyvolunteers who took doses of 0.75gram per 2.2 (1 kilogram) of bodyweight. No side effects occurred atthose doses.

People with l iver or kidneydisease should not supplementwith glutamine, however, be-cause i t can aggrava te thesecondit ions and interfere withtheir treatment.

References1.Miller, A.L. 1999. Therapeutic

considerations of l-glutamine: a reviewof the literature. Alternative Medi-cine Review 4: 239-248; Antonio,J, et al.1999. Glutamine: a poten-tially useful supplement for athletes.Canadian Journal of AppliedPhysiology 24: 1-14.

2. Walsh, NP, et al. 1998.Glutamine, exercise and immunefunction. Sports Medicine 26: 177-191.

3. Tuttle, D. 1997. Glutamine:athletic benefits times three. Let’sLive, September, 71-73.

4. Tuttle, D. 1997. Glutamine:athletic benefits times three. Let’sLive, September, 71-73.

5. Castell, LM. 1996. Doesglutamine have a role in reduc-ing infections in athletes?” Euro-pean Journal of Applied Physi-ology 73: 488-490.

6. Varnier, M, et al. 1995.Stimulatory effect of glutamine on gly-cogen accumulation in human skeletalmuscle. American Journal of Physi-ology 269: E309-E315.

7. Welbourne, T. 1995. Increasedplasma bicarbonate and growth hor-mone after an oral glutamine load.American Journal of Clinical Nutri-tion 61: 1058-1061.

8. Greenwood-Robinson, M. 1998.Natural Weight Loss Miracles. NewYork: Perigee Books.

9. Editor. 1994. Glutamine: the es-sential non-essential amino acid. Ex-ecutive Health’s Good Health Report,July, 1-2.

A protein-rich training diet such as thatrecommended by our Nutrition Program™should prevent your glutamine levels from

dipping too low.

P


The Knee JointPart 1

by Tracy Anderson

The Knee Joint

The knee joint may not appear to be very complex,but it is in fact intricate.

This is because it is supported andmaintained entirely by muscles andligaments, without stability frombones. The knee joint is one of themost frequently injured joints be-cause it is exposed to severe stressand strain.

The knee joint is classified as asynovial hinge joint with the motionsof flexion and extension. From the0 (zero) degree mark of the knee,when the knee is fully extended,there is about 135 degrees of flex-ion. Technically, the knee joint is nota true hinge joint because it also hasa rotational component. This rota-tion is not a free movement, but anaccessory motion that accompaniesthe knee’s flexion and extension.This motion is known asarthrokinematic motion and will bediscussed in a later article.

The knee joint consists of twobones, two cruciate ligaments, twocollateral ligaments, and two me-nisci. The two bones of the kneeare the femur and the tibia. Thefemur is the large bone in the upperleg, and the tibia is one of two bonesin the lower leg, also known as the“shin” bone. The knee joint isformed with the distal end of thefemur and the proximal end of thetibia. Remember that distal meansaway from the body and proximalmeans toward the body.

The two cruciate ligaments are

located within the joint capsule. Theanterior cruciate ligament (ACL)runs from the anterior, or front, por-tion of the tibia to the posterior, orback, portion of the femur, while theposterior cruciate ligament (PCL)

runs from the posterior portion of thetibia to the anterior portion of thefemur. These two ligaments providesupport in the sagittal plane, the planethat divides the body into right andleft halves vertically. The ACL pre-vents the excessive forward motionor rotation of the tibia, and the PCLprevents its excessive backwardmotion.

The two collateral ligaments arethe medial and lateral collateral liga-ments. The medial collateral liga-ment is located on the inside, ormedial side, of the knee. On theoutward side, or lateral side, of theknee is the lateral collateral ligament.Both ligaments run vertically on thesides of the knee and provide stabil-ity in the frontal plane, which dividesthe body into front and back halvesvertically. The medial collateral liga-ment provides stability medially, whilethe lateral collateral ligament pro-vides stability laterally. These twoligaments become tight during exten-sion, contributing to the knee’s sta-bility, and become slack during flex-ion. They also work with the ACLand PCL to keep the knee joint stableduring movements.

The medial and lateral menisci aretwo half moon shaped fibrocartilagedisks located on the top surface ofthe tibia and are designed to absorbshock. The menisci become thickeron the outer portion and are concaveon the top inside portion, functioningto deepen the otherwise flat jointsurface.

The knee is a very

complex joint.

Supported and

maintained entirely

by muscles and

ligaments without

stability from

bones, the knee is

one of the most

frequently injured

joints because of

exposure to severe

stress and strain.


On a side note, there are aboutthirteen bursa located throughout theknee which serve to reduce frictionbetween the many tendons locatedaround the knee joint.

Some of the muscles associatedwith the knee joint were discussedlast month with the hip joint. Forthis reason, I will mention themuscles that are associated withboth the knee and hip joints and de-scribe only the musclesassociated with the knee.

The anterior muscles ofthe knee are the vastuslateralis, the vastus media-lis, and the vastusintermedialis. Thesemuscles act to extend theknee. The posteriormuscles are the bicepfemoris (short head) andthe popliteus; these act toflex the knee. The musclesassociated with both the hipand knee joints are the rec-tus femoris, the bicepfemoris (long head), thesemimembranosus, thesemitendinosus, the sarto-rius, the gracilis, the gas-trocnemius, and the tensorfascia latae.

Anterior MusclesThe vastus lateralis

muscle is located to the lat-eral side of the rectusfemoris. It originates fromthe linea aspera of the fe-mur and spans the lateralside of the thigh to join theother quadriceps musclesat the patella, or knee cap.The vastus medialis alsocomes from the lineaaspera, but it spans thethigh on the medial, or in-ner, side. The vastusintermedialis is located un-der the rectus femoris and

arises from the front and top portionof the femur and spans the frontportion of the thigh. This muscleblends together with the other vastimuscles of the thigh along its length.All four quadricep muscles attach tothe base of the patella, or knee cap,and the patellar tendon. All fourmuscles act to extend the knee, suchas during squats, leg presses, and legextensions.

Posterior MusclesBecause most of the posterior

muscles were discussed in the lastarticle, we will concentrate on themuscles that affect the knee jointonly. The short head of the bicepfemoris arises from the linea asperaand inserts onto the fibular head; itacts to flex the knee. The popliteus

muscle is located on theback of the knee underthe gastrocnemius, orcalf muscle. It arisesfrom the bottom portionof the femur on the lat-eral side and inserts onthe medial side of thetibia on the back, upperportion. This is a smallmuscle that functions tounlock the knee, or toinitiate flexion.

I hope this hashelped you to under-stand the anatomy ofthe knee joint. Nextmonth I will continuewith common injuriesand treatments associ-ated with this joint. Ifyou have any questionsor comments, pleasevisit my website atLFNOnline.com. OnJuly 28th and 29th, I willbe conducting a move-ment science clinic atParrillo Headquarters.If you enjoy my ar-ticles, I know you willlove this clinic. It is ona Saturday and Sundayand is only $199, butonly 10 people can at-tend. This is to ensurea lot of one on onetime. Call (937) 743-9745 for more informa-tion, or visit my site.

Femur

Tibia

Knee Joint Anterior (Front) View

Patella

Fibula

P


In the final months I was living insunny, smoggy Lost Angeles, myolder brother Dana had finally decidedto do something about his expansivegut. Like all the men in my family,any fat he accumulated went right tohis stomach. As he was pushing forty,Dana’s belly looked like apregnant woman’s, eventhough his face and limbswere fairly thin. ThoughI had tried on severaloccasions to explaina sensible nutritionprogram to him, hefell victim to themedia hype sur-rounding the infa-mous Atkins Diet.Americans love tofeel like they are “get-ting away with some-thing.” This is why so

many of us are suckers for advertis-ing ploys like ‘buy one, get one free!’and ‘no payments for twelvemonths!’ So of course when some-one comes along and tells us that wecan lose weight while eating verbotenitems like cheeseburgers, bacon, porkrinds, and deep-frying everything thatdoesn’t move, that someone is goingto get their diet book on the best-seller list. Everywhere you went, youstarted seeing fat people chowing

down on fatty foods with a twinklein their eye like they were having asecret torrid affair with the knockoutneighbor next door while their spousewas at work. “Hee hee!” they chuck-led to themselves, “I can eat all thiscrap I want and still get skinny!”

Dana, like millions ofothers around the

world, fell for it.I tried to talk him out of it, but Dana

dived right into the Atkins plan. A littleover a month later, he called toproudly announce that he had droppedthirty pounds. I congratulated his ac-complishment, but felt remiss if Ididn’t try to sway him away from thisquick-fix gimmick diet. While tryingto be supportive, I nonetheless hadto do my best to explain that hecouldn’t go without carbs forever.

Even if he could resist the inhumancravings that would soon begin tomanifest (in short, he would soon feelthe same need for carbs that sailorsat sea for many months develop forsex – neither form of extended depri-vation is healthy), his energy levelswould soon start to drop faster thanRicky Martin’s popularity. It was

obvious from his re-sponses that hewasn’t really listen-ing. He would have

to learn thesethings firsthand

before he be-lieved them tobe true.

Dana fell offthe Atkinswagon soonafter, suc-cumbing to his

carb cravings ina week-long orgy

of pasta andfrench fries that saw

nearly all the thirty poundscome back home to roost

around his midsection. He resolvedto get back on the zero-carb meal plan.Telling him all the pitfalls of the AtkinsDiet was doing nothing to dissuadeDana. I would have to show him.Luckily, I was moving back to Bos-ton and could at last help shape himup. First I convinced him that exer-cise was absolutely vital to his goals.Since I would be personally oversee-ing his training, we had that base cov-ered. Once he had been training withme for about a week, I asked himhow he felt.

By Ron Harris

Zero Carbs: A GuaranteedWay to Look and Feel Like CrapZero Carbs: A GuaranteedWay to Look and Feel Like Crap

Improve your energy levels by including carbs in themeal you eat after training. Finish your workout with ashake made from 2 scoops of our Optimized Whey

Protein™ and 2 scoops of Pro-Carb™


gusted after a while,” Danaagreed.

“Besides that, your bodyneeds carbs for normal brainfunction. Weren’t you start-ing to have trouble concentrat-ing and staying awake in theafternoon?” He nodded.

“I’ve told you a million times thatyou need to eat right and exercise tolose fat and keep it off for good. Asyou saw the first couple weeks,working out with no carbs in yoursystem is like trying to run a mara-thon on Valium. You’ll limp throughit, but your workout will be about asproductive as a summit for peace inthe Middle East. Not to mention thateating a ton of fat and no fiber is likebegging for heart disease and coloncancer.”

“But I haven’t lost much weighteating your way,” Dana countered.Seeing as I’m his brother, I felt com-fortable in grabbing him by the shoul-ders and spinning him around to facehis reflection, sideways.

“Where’s that big whale gut ofyours?” He ran his hand down hisbelly, almost in disbelief.

“It’s coming down.” I thumpedhim on his chest and shoulders, whichhad been as jiggly as jelly just threemonths before, yet now were feelingsolid.

“Your shirts fitting any tighteraround here yet?”

“Yeah, bro, they are.”“You have to get this fixation on

losing scale weight out of your head.We didn’t do any body compositiontests, but I would estimate you’ve lostover ten pounds of pure fat and gainedover ten pounds of muscle. Forgetabout trying to weigh 170, or what-ever you wanted. Focus on eatingright and fueling your body, which

“Tired,” he responded. “I’m wayout of shape.”

“Do you trust me?”“Of course.”“Then do this for me. I know you

don’t eat carbs, but just have a littlebowl of oatmeal in the morning be-fore you come down to the gym.”He agreed, and right away I could seehis energy levels improving. He wasmore alert, and another interestingphenomenon occurred. I took himthrough a chest workout a week later,and bumped up his reps a little higherjust to force some blood into his chest.

“How’s your chest feel?” He mas-saged one pec, looking confused.

“Tight, full. It’s never felt like this.”“It’s called a pump. If you had

stayed loyal to that Atkins Diet, younever would have known what thatfelt like. No carbs, no pump.”

Over the next couple weeks, Igradually talked him into includingcarbs in the meal he ate after train-ing, then finishing his workout witha shake made from two scoops ofParrillo’s Optimum Whey Protein andtwo scoops of Pro-Carb™ powder.The difference was dramatic. Danastarted training with far more inten-sity, and his weights on every singleexercise increased with each work-out as the weeks turned into months.Now that he had seen what carbs didfor the body, I could give him thelowdown on the Atkins Diet. Thishappened in the gym locker room af-ter the workout, a perfect time to re-flect.

“The first ten pounds you lost werenothing but water, because carbs at-tract a great deal of water. Unfortu-nately, you need water in the musclecells to perform at any reasonable levelin anything physical. The othertwenty pounds were about half fat andhalf muscle. Eating so much fattyfood soon blunts the appetite, becauseyou start feeling sick at the thoughtof munching on yet another greasypork chop or cheeseburger withoutthe bun.”

“Yeah, I was getting pretty dis-

includes complex carbs like potatoes,yams, brown rice, and oatmeal, andon being dedicated to your weighttraining and cardio. Your weightmight barely change in the long run,but you’re going to look and feel likea whole different person. Now forthe crowning moment. I reached in-side my locker and produced a boxof Parrillo’s new Cherry Cordial En-ergy Bar™. I peeled the wrapper offone and handed it over.

“Try this.” Dana complied, hiseyes widening at the delicioustaste. “Plenty of complex carbsin there to fuel your workouts orreplace the glycogen lost after-wards. Now you can feel likeyou’re getting away with eatingcandy bars and still getting leaner.”It was obvious as he inhaled thebar that Dana no longer regardedcarbohydrates as the Devi l ’sStarch.

Carbs have taken an unjustified badrap over the past couple years bythose who profit from high-fat, zerocarb diet systems. While their dietsmay indeed give you an instant re-ward as you look down at the scale,depriving your body of carbs for longperiods is a very bad idea. If you livethe fitness lifestyle and want to lookand feel the best you possibly can,leave the Atkins Diet and its clonesfor the same desperate fools whothink five minutes on an ab machinebought off a TV infomercial will givethem a six-pack in no time. Eat yourcarbs and be a real specimen.

Parrillo Energy Bars™ contain 35grams of slow release carbs--perfect

for a pre-workout energizer

P

August 4, 5 Cincinnati, OhioAugust 25, 26 Tulsa, OklahomaOctober 20,21 Wasilla, AlaskaOctober 27, 28 Cincinnati, Ohio

nnnnn IncomeThe ability to earn a profitable income doingwhat you love.

nnnnn BusinessAssistance, knowledge and advice from someof the nation’s top earning personal trainers–including personal techniques they use tosucceed.

nnnnn Knowledge & SupportThis comes from the POWER of MASTERtrainers who are already making a substantialliving.

Certification Provides:nnnnn Fast Track Learning for Resultsnnnnn Service, Support and Continuing

Education through Training Camps,Workshops and Clinics

nnnnn Increased Income on Product Sales

Make the Commitment and...Join the elite group of trainers who are makinga real living doing what they love. Thiscertification is like no other, with the everydayassistance to your questions from the world’sforemost authority on personal fitness, JohnParrillo.

Becoming an effective trainer is a process. Theexam is only the beginning. Don’t fool yourselfthinking that a weekend course qualifies youas a successful certified personal trainer.Parrillo Performance has the resources for real-time learning. Do you want to be just certified,or do you want to be certified and effective?

For more information call Marcia Yager

800-344-3404 or 513-874-3305Parrillo Performance 4690K Interstate Drive Cincinnati, OH 45246

www.parrillo.com

Certification Dates

CERTIFICACERTIFICACERTIFICACERTIFICACERTIFICATION PROGRAMTION PROGRAMTION PROGRAMTION PROGRAMTION PROGRAMFOR TRAINERSFOR TRAINERSFOR TRAINERSFOR TRAINERSFOR TRAINERS


Shrimp SaladShrimp SaladShrimp SaladShrimp SaladShrimp Salad1 lb. medium cooked shrimp,

shelled and deveined1 cup chopped celery1/2 cup chopped tomatoes1/2 cup chopped onion2 tbsp. chopped dill pickle1/4 tsp. salt3 egg whites, hard-boiled and

choppedsalad greensLean Thousand Island Dressing

Combine shrimp with celery, to-matoes, onions, dill pickle salt, andegg whites. Add salad dressing andtoss. Chill and serve over saladgreens. Serves 4.

PPPPPotato And Green Beanotato And Green Beanotato And Green Beanotato And Green Beanotato And Green BeanSaladSaladSaladSaladSalad

3 cups cooked and cubed potatoes3 cups green beans, cooked1/4 cup non-fat yogurt1 tbsp. celery flakes1 tbsp. white wine vinegar1/4 tsp. garlic salt1 tsp. instant minced onion1/8 tsp. black pepper

Combine potatoes and greenbeans in a bowl. Mix remaining in-gredients together. Pour over veg-etables and toss. Chill several hoursbefore serving. Serves 4.

Southern SaladSouthern SaladSouthern SaladSouthern SaladSouthern Salad3 cups black-eyed peas, cooked1 cup chopped tomatoes1/3 cup chopped green onion2 tbsp. chopped green chilies1 tsp. chopped jalapeno pepper1/4 cup non-fat yogurt1/2 tsp. marjoram1 tsp. celery flakes2 tbsp. rice wine vinegar1/4 tsp. garlic powder1/8 tsp. black pepper

Combine black-eyed peas, toma-toes, green onions, green chilies, andjalapeno pepper in a bowl. Mix re-maining ingredients, pour over veg-etables, and toss. Chill several hoursbefore serving. Serves 4.

Lean Summer SaladsBy Cliff Sheats, PhD., F.R.S.H., Certified Clinical Nutritionist

Lean Summer Salads

Summer is synonymous with salad. There are few meals more refreshing, filling, and nutritious than salad,particularly during the warm summer months.

And as you probably know, one of the best features of the Parrillo Nutrition Program is its emphasis on high-fiber vegetables, which include salad vegetables. These vegetables are loaded with vitamins, minerals, fiber, andhealth-building phytochemicals.

If you’re looking for additional ways to work more salads into your diet this summer, here are some recipesfrom my book, Lean Bodies.


Lean Thousand IslandLean Thousand IslandLean Thousand IslandLean Thousand IslandLean Thousand IslandDressingDressingDressingDressingDressing

1/2 cup non-fat yogurt1 tbsp. tomato paste1 tbsp. vegetable flakes1/2 tsp. instant minced onion1/4 tsp. garlic powder1/8 tsp. black pepper

Combine all ingredients. Chill sev-eral hours before serving. Makes 1/2 cup.

FFFFFancy Tancy Tancy Tancy Tancy Tuna Saladuna Saladuna Saladuna Saladuna Salad1/4 cup non-fat yogurt2 tbsp. white wine vinegar2 tbsp. chicken broth, defatted1 tsp. minced onion1 tsp. parsley flakes1/2 tsp. lemon peel1/8 tsp. black pepper1 tsp. vegetable flakes2 7-oz. cans water-packed alba

core tuna, drained2 cups asparagus, cooked1 cup tomatoes, wedge cut3 egg whites, hard-boiled and

chopped

Combine the first eight ingredientsto make a dressing and chill whilepreparing the rest of the salad. Com-bine tuna and alfalfa sprouts. Ar-range tuna in the center of four saladplates. Surround with asparagus andtomatoes. Pour the chilled dressingover the salad. Garnish with choppedegg whites. Serves 4.

South-South-South-South-South-Of-Of-Of-Of-Of-TheTheTheTheThe-Border Salad-Border Salad-Border Salad-Border Salad-Border Salad1 lb. ground turkey breast, skin

removed1 clove garlic, pressed1/4 cup chopped onion1/2 cup water1/2 tsp. Kitchen Bouquet1/4 cup tomato paste mixed with

3/4 cup water1/4 tsp. ground oregano1 tbsp. chili powder3/4 tsp. cumin1 tsp. paprika1/4 tsp. cayenne pepper8 cups lettuce1 cup tomato, wedge cut1-1/2 cup cooked kidney beans1/4 cup chopped green onion1/3 cup Vegetable French

Dressing1 recipe Spicy Salsa

Brown turkey, garlic, and onion inwater and Kitchen Bouquet. Stir fre-quently to keep turkey crumbly.Combine tomato paste mixture,oregano, chili powder, cumin, pa-prika, and cayenne pepper. Add toturkey. Simmer 10 to 15 minutes untilmixture is thickened. Combine let-tuce, tomatoes, kidney beans, andgreen onions. At serving time, mixsalad, turkey, and Vegetable FrenchDressing. Toss. Serve with SpicySalsa. Serves 4.

VVVVVegetable Fegetable Fegetable Fegetable Fegetable French Dressingrench Dressingrench Dressingrench Dressingrench Dressing1/2 cup cider vinegar1/2 cup vegetable juice2 tbsp. lemon juice1/4 cup chopped cucumber2 tsp. vegetable flakes1/2 tsp. celery flakes1/2 tsp. garlic powder1/8 tsp. black pepper

Combine all ingredients in ablender. Blend until well mixed. Chillseveral hours before serving. Makes1-1/2 cups.

PPPPPotato Salad Vinaigretteotato Salad Vinaigretteotato Salad Vinaigretteotato Salad Vinaigretteotato Salad Vinaigrette3 cups potatoes1/2 cup sliced red onion, separated

into rings1 cup sliced celery1/2 cup sliced radishes1 tsp. vegetable flakes1/2 tsp. Italian seasoning1/3 cup Spicy Vinaigrette

Cook potatoes in boiling water untilnear tender. Drain and cool. Cutpotatoes into cubes. Combine all in-gredients and toss gently with SpicyVinaigrette to coat. Chill severalhours before serving. Serves 4.

Spicy VinaigretteSpicy VinaigretteSpicy VinaigretteSpicy VinaigretteSpicy Vinaigrette2/3 cup cider vinegar1/3 cup chicken broth, defatted1 1/2 tsp. dry mustard1 tsp. basil1 tsp. oregano leaves1 tsp. paprika1/4 tsp. garlic powder1/4 tsp. cayenne pepper

Combine all ingredients in a small,covered jar. Shake well. Refriger-ate and use as needed. Makes 1 cup.

Asparagus SaladAsparagus SaladAsparagus SaladAsparagus SaladAsparagus SaladVinaigretteVinaigretteVinaigretteVinaigretteVinaigrette

4 cups asparagus spears, fresh orfrozen

1/4 cup water


2 tbsp. chopped pimientos1/3 cup Tarragon Vinaigrette

Combine asparagus and water ina medium, microwaveable dish.Cover. Microwave on high until as-paragus is just tender (6 minutes).Drain and chill. Add pimientos to the

Tarragon Vinaigrette and pour overasparagus. Chill several hours.Serve over lettuce if desired. Servesfour.

TTTTTarragon Vinaigrettearragon Vinaigrettearragon Vinaigrettearragon Vinaigrettearragon Vinaigrette1/2 cup tarragon vinegar1/4 cup chicken broth, defatted2 tbsp. chopped pimientos2 tbsp. chopped dill pickle1/2 tsp. onion salt2 tsp. parsley flakes1/4 tsp. black pepper1/4 tsp. lemon peel


Gala Cole SlawGala Cole SlawGala Cole SlawGala Cole SlawGala Cole Slaw4 cups shredded cabbage2 cups shredded carrots1/4 cup thinly sliced celery1/4 cup thinly sliced green onion1/4 cup non-fat yogurt1/8 tsp. dry mustard1 tsp. dill weed1 tsp. vegetable flakes1/8 tsp. onion salt

1/8 tsp. white pepper1/2 tsp. caraway

Combine cabbage, carrots, celery,and green onion. Mix remaining in-gredients together. Pour over veg-etables and toss. Cover and chillseveral hours. Serves 4.

Marinated VMarinated VMarinated VMarinated VMarinated VegetableegetableegetableegetableegetableSaladSaladSaladSaladSalad

4 cups sliced cucumbers1 cup sliced onion, separated into

rings1 cup tomatoes, wedge cut1-1/2 cups cider vinegar1/2 cup water1/2 tsp. marjoram1/2 tsp. salt3/8 tsp. black pepper1 tsp. herb seasoning

Layer cucumbers and onions in a2-quart bowl. Place tomatoes on top.Combine remaining ingredients andpour over vegetables. Refrigerateseveral hours or overnight. Stir onceto ensure that all the vegetablesmarinate. Serves 6.

Italian SaladItalian SaladItalian SaladItalian SaladItalian Salad1-1/2 cups green beans, fresh or

frozen1/4 cup water1-1/2 cups sliced zucchini1 cup sliced tomatoes1/2 cup sliced onion, separated into

rings2 tbsp. chopped fresh parsley1/2 cup Spicy Vinaigrette

Combine green beans and waterin a medium, microwaveable dish.Cover and microwave until near ten-der (6 to 8 minutes). Drain. Add zuc-chini, tomatoes, onion, and parsley.Pour Italian Vinaigrette over saladand toss. Cover and chill severalhours or overnight. Stir twice. Drainto serve. Serves 4.

Spinach Vinaigrette SaladSpinach Vinaigrette SaladSpinach Vinaigrette SaladSpinach Vinaigrette SaladSpinach Vinaigrette Salad1/2 tsp. orange peelLemon Mustard Vinaigrette4 cups washed and torn spinach4 cups washed and torn lettuce1 cup sliced fresh mushrooms,

sliced1/4 cup chopped pimientos1/2 cup sliced red onion,separated into rings

Add orange peel to Lemon Mus-tard Vinaigrette and chill severalhours. Combine spinach, lettuce,mushrooms, pimientos, and red on-ion in a large salad bowl. Shake saladdressing and pour over salad. Tossand serve immediately. Serves 4.

Lemon Mustard VinaigretteLemon Mustard VinaigretteLemon Mustard VinaigretteLemon Mustard VinaigretteLemon Mustard Vinaigrette1/2 cup red wine vinegar1/4 cup lemon juice1/4 cup chicken broth, defatted1/2 tsp. garlic salt2 tsp. parsley flakes1 tsp. dry mustard1/2 tsp. paprika


Wanna Blast Up To The Next Level?

TM

Then take the plunge and attend a 2-day Intensive Training Workshophosted by the Guru himself, John Parrillo.

Parrillo’s unique methodology has aided Olympia winners, IFBBprofessionals, and more national level bodybuilders and professionalathletes than you can shake a stick at.

John Parrillo and Head Trainer Franco Santoriello will touch on thebasic pillars of the Parrillo Philosophy of physical renovation: highintensity weight training, scientific diet and nutrition, high intensityaerobics, fascial stretching and targeted supplementation.

Available Training Camp Dates:August 25-26 and October 13-14

All for only $300Limited spots available--Reserve yours now!

Call 800-344-3404 or 513-874-3305 or e-mai [email protected]

Head TrainerFranco Santoriello

John Parrillo(instructing

proper technique)

1 Day Personal Training Camp2 to 4 people$125 per person

PPPPPersonal Tersonal Tersonal Tersonal Tersonal Training Camp hosted by Fraining Camp hosted by Fraining Camp hosted by Fraining Camp hosted by Fraining Camp hosted by Franco Santorielloranco Santorielloranco Santorielloranco Santorielloranco SantorielloParrillo Certified Master Trainer & IFBB Pro Bodybuilder

Parrillo PerformanceIntensive 2-Day Training Camp!

Day Includes:• Personal Consultation• Body Fat Analysis• 2 Training Sessions• BodyBlast™ Boot Camp• Lecture on Parrillo Principals

For More Information:Contact Franco at800-344-3404email [email protected]


Although strict calorie-cutting isgenerally not a good idea forlong-term fat loss, many of us doit – particularly to drop poundsquickly for some upcoming eventor occasion. One of the problemswith this approach is that yourbody may start burning muscleprotein for energy, and you cansacrifice muscle.

BCAAs are used as anenergy source formuscles and are directlyinvolved in buildinglean muscle mass. Theyalso assist muscles insynthesizing otheramino acids.

A good way to counteract thisis problem to supplement withamino acids, particularly thebranched chain amino acids(BCAAs) leucine, valine, andisoleucine, which are available inthe Parrillo Muscle Amino For-mula™.

BCAAs are used as an energysource for muscles and aredirectly involved in building leanmuscle mass. They also assistmuscles in synthesizing otheramino acids.

Research indicates that BCAAscan be beneficial for losing bodyfat if you are following a strictdiet. In one study, French investi-gators placed 25 competitivewrestlers on a low-calorie diet for19 days. The diet was either ahigh-protein diet, a high-BCAAdiet, a low-

Amino Trio for Fat LossBy Maggie Greenwood-Robinson, Ph.D.

Amino Trio for Fat Loss

protein diet, or a control diet. Bythe end of the experimentalperiod, the wrestlers on the high-BCAA diet lost the most bodyfat, particularly in the abdominalregion. The investigators con-cluded that the combination ofmoderate calorie restriction andBCAA supplementation encour-aged significant and preferentiallosses of abdominal body fat.(1)

Quite probably, the BCAAshelped preserve muscle during thedemands of dieting. Muscle, ofcourse, is metabolically active,assisting your body in burning fatand calories. Thus, BCAAsappear to exert some sort ofprotective effect so that the bodycan still burn fat, even underconditions of caloric restriction.

If you’re interested in puttingBCAAs to work for you, ParrilloPerformance suggests supple-menting with Muscle AminoFormula™ in the followingmanner: two or more capsuleswith each meal.

Reference1. Mourier, A. 1997. Combined

effects of caloric restriction andbranced-chain amino acid supple-mentation on body compositionand exercise performance in elitewrestlers. International Journalof Sports Medicine 18: 47-55.

BCAAs (leucine, valine, andisoleucine) are available in Parrillo

Muscle Amino Formula™.

P

PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855Jo

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4690K Interstate DriveCincinnati, Ohio 45246

Once again Parrillo Performance leads the way to “The Next Generation” by offeringan extensive 3 day clinic covering the joints and movements of the human body.

Tracy Anderson, exercise specialist and Certified Master Trainer—who specializesin exercise and teaches human anatomy, kinesiology and physiology—will conduct thisclinic at Parrillo Headquarters in Cincinnati.

The Parrillo Movement Science Clinic is a must for anyone wanting to maximizetheir training, especially personal fitness trainers who want to better serve their clients .

Cost has been dropped to $199 for the ComprehensiveWeekend Clinic • 10 Seat Maximum

For More Information Call Marcia Yager at 800-344-3404 or 513-874-3305Or E-mail Tracy Anderson at [email protected]

or visit his website at www.LFNonline.com

Common TerminologyLaws of Physics that apply to movementsSpecifics of shoulder, elbow, hip and knee jointsBody planes and axesInjury Rehabilitation and Prevention

You will learn:

PPPPParrillo Parrillo Parrillo Parrillo Parrillo Performance Performance Performance Performance Performance PresentsresentsresentsresentsresentsMovement Science ClinicMovement Science ClinicMovement Science ClinicMovement Science ClinicMovement Science Clinic

WWWWWeekend of July 28-29, 2001eekend of July 28-29, 2001eekend of July 28-29, 2001eekend of July 28-29, 2001eekend of July 28-29, 2001

Documents

October 2000 - Parrillo Performance€¦ · PERFORMANCE PRESS PUBLISHER John Parrillo EDITOR AT LARGE Marty Gallagher DESIGN DIRECTOR Jim Reed CONTRIBUTING WRITERS Marty Gallagher