PUBLISHER - Parrillo Performance

PUBLISHERPUBLISHERPUBLISHERPUBLISHERPUBLISHERJohn Parrillo

EDITOR AT LARGEMarty Gallagher

DESIGN DIRECTORJoe Weil

CONTRIBUTINGWRITERSMarty Gallagher

Maggie Greenwood-Robinson,Ph.D.

Ron HarrisCliff Sheats,Ph.D,C.C.N., F.R.S.H.

Terry Cayea

CONTRIBUTINGPHOTOGRAPHERS

John ParrilloJoe Weil

(513) 527-8940. ContactScott Clifton for service

information.

ispublished monthly. The sub-scription rate of one year(12) issues is $19.95($29.95 in Canada andMexico and $49.95 in all othercountries). ©1999 by JohnParrillo. All Rights Reserved. For advertising placementinformation, please contactParrillo Performance at (513)874-3305 or by e-mail [email protected].

Imagesetting andprinting by

In her tenure there, Chas-tity played for the Nationalchampionship two times.“Our team went to the na-tional championships in bothmy sophomore and junioryear, which was quite athrill.” So as you mightguess it was a small leap forChastity to become involvedwith some sort of athleticsafter her college BB careerended. “I had trained withweights all through collegeas part of the basketball

conditioning program.Throughout college, on av-erage I weight trained fourtimes a week.”

Chastity attributesmuch of her motivation tobecome a bodybuilder toher husband, Jason, whoshe met while attendingGeorgetown. Jason was ahuge health nut and Chas-tity being the passive andendearing woman she is,slowly started to watch hereating habits. She cut out

hastity Slone wonthe Overall Re-

gional Championships inMesa, Arizona this lastAugust. The victoryqualified her for the Na-tional Championshipsthis October in Plano,Texas. It was a monu-mental achievement inher young career, butChastity views the winmore as learning experi-ence, rather than a markof personal glory. “Mydesire in life is to serve.Fitness and Health haverooted themselves intomy life in such a waythat I realize I can usethem in a powerful wayto serve others.”

“Yes, I’d have toagree with the Tom Boylabel,” says the 27-year-old Owen CountyKentucky native, a traceof southern accent layburied in her low-keyedresponse. As a stand outshooting guard and Dis-trict champion on herhigh school women’sbasketball team, Chas-tity was able toearn a scholarship toGeorgetown College inGeorgetown Kentucky.

Chastity wins overall Ms. Galaxy Championship in Mesa, Arizonalast August

C

“The greatest obstacle anyone will face when attempting tomake a life change is their mind.”

the normal two glasses of"coke"with each meal andthe two deserts with dinnerand even though she or-dered pizza three nights aweek, Chastity felt like thebiggest health nut in theworld. Shealways hadaspirations ofjust getting anormal job,keeping thehouse spickand span andsettling in on along marriedlife with chil-dren. ButChastity foundthat she andher husband had adifferent vision.Through his motiva-tion she began weighttraining. He taughther all he knew aboutdumbbells, machines andnutrition, but confessedthere was much more tolearn if she took the incen-tive. At the gym, Chastitybegan receiving many com-pliments on her new muscledefinition and after a fewmonths she decided to takeit a step further by enrollinga personal trainer.

As luck and fatewould have it, the PT shechose was Ohio bodybuild-ing legend Jeff Lauber, anOhio and Jan Tana winnerand longtime Parrillo devo-tee. Jeff introduced Chas-tity to Parrillo-inspired

training techniques and tac-tics. Initially, Jeff instructedChastity on the properblending of cardio andweight training. "It was astroke of luck that my veryfirst personal trainer was so

knowledge-able; Jeff in-troduced meto the in-c r e d i b l eworld ofbodybuildingtraining andthe exactingapproach tonutri t ion."Chastity had

a lot going forher; she wasan elite ath-lete with agood workethic andnow she hadexpert hard-core advice.She madeamaz ing lyfast progress under Jeff’sprofessional auspices.

She bore down, beginningthe process weighing 138.After a few months, atJeff’s insistence, Chastityentered a hotly contestedlocal novice bodybuildingcontest in Toledo, Ohio.

She captured 3rd place. "Thatwas a great experience. It wasthe first time I used a true,bodybuilder-style diet for aprotracted period of time:12-weeks. I competedweighing 122-pounds andhad more muscle then when Ibegan the process weighing138." Shortly thereafter,Chastity decided to becomea fitness professional. “I be-came a certified personaltrainer and began the mar-keting process of gatheringclients. A year ago Jason andI bought a home in Troy, Ohioand equipped a room in thehouse as a workout studio. I

train people out of myhome and have a dozenclients, consisting ofwomen mostly over40. When quizzed as to

any commonal-ties amongst herclientele, Chas-tity pondered amoment and re-plied, "Women40 and olderwho decide thatthey want to dosomething abouttheir physiquesare usuallypretty deter-

mined. Most have gotten badfitness advice over the years;many are fad diet casualties.When I show them the effec-tive methods we use,grounded in hard work andself-discipline, and after theyuse these eating and trainingmethods, they get sensationalresults. Discipline is not a

“My progress is way ahead of were it was at thissame point prior to my last competition. I expectto be significantly better at this competition.”

November 2001 Parrillo Press 5

quick fix. Sometimes it’s notthat you wake up unhappywith your body, but that youcome to a place where youunderstand the need forknowledge and discipline ifyou want quality and quan-tity in your life."

Chastity is upbeatabout the future. She enjoysher time as a personal

trianer, yet at the momenthas devoted all her effortsto The Galaxy NationalChampionships in late Oc-tober. She has been train-ing seven days a week,even stops into ParrilloHeadquarters every Mon-day for a supervised work-out under John Parrillo (seeworkout below). “Myprogress is way ahead of

were it was at this samepoint prior to my last com-petition. I expect to be sig-nificantly better at this com-petition.” Training under theeagle eye of John Parrillomakes it easy to predict thatChastity Slone will give thecompetition a run fro theirmoney. We will keep ourreaders up to date on herprogress.

6 November 2001 Parrillo Press

BLASTING WITH THE MASTERBLASTERChastity Slone’s Parrillo-devised and supervised Monday workout

CHEST AND LOWER LATS SPECIALIZATION PROGRAM

Chastity has a personal Parrillo connection. “I train under John Parrillo’s direct supervision every Monday. I’vebeen doing this for five weeks and will continue to do so for the next ten weeks leading up to the Ms. Galaxynational championships on October 25th, 2001.” I am currently undergoing a specialization program to enhancemy symmetry. The idea is to build up my deltoids, chest and lower lats as this will widen my upper torso. I trainthese muscle groups in a single workout on Monday. It takes a little over two hours. I am also concentrating on mythigh sweep and have been doing a lot of belt squats. Adding outer thigh muscle, combined with an enhancedupper body, will increase my ‘X-frame’ look.”

1. Bench press 10 sets of 10 reps Take 3 sets to work up to top weight,hold for 3 sets, then 4 drop sets

superset with –2. Wide grip chins 10 sets of 10 reps forced reps as needed

after the Bench press/chin superset, Chastity will do the following Giant Set:1. Dips2. Seated row3. Parrillo dips4. Lat pullover

“Each of these four exercises is done for 10-reps. Proceed immediately to the next exercise; after four non-stopexercises are complete, rest for a minute or two, add poundage and repeat the giant set twice more.”

CHASTITY’S DIET SPLIT

1. 6AM Egg whites (7) yoke (1); cream of wheat w/Parrillo Hi- protein; shake2. 10AM Chicken breast (8 oz); spinach (7 oz)3. 1PM Fish (8oz); brown rice (7oz)4. 4PM Parrillo Protein bar, Parrillo Optimized Whey shake5. 7PM Chicken (8oz), steamed vegetables (7oz)

“I use all of the Parrillo nutritional supplements and have since Jeff Lauber introduced me to them. I useCapTri to keep my calories up and hang onto my muscle while stripping off body fat. I will use a half dozentablespoon of CapTri each day in order to keep my calories at 3,500.”

aybe you’re among themany people who ac-

tually want to gain weight.You’re already lean — toolean, in fact. Your body re-sembles a straight pin. Nomatter what you do, youcan’t put on weight — you’rewhat we call a “hard gainer.”Does this mean you’re for-ever destined to be thin andlanky?

Not at all. Believeme, I can empathize withyou. I’m a formerly too-thin guy also. I used toweigh a sk inny 120pounds, with virtually nomuscle mass to speak of.But since those days, I’vegained 25 pounds of leanmuscle.

But enough aboutme. What about you? Canyou transform your bodytoo? You bet. In work-ing with hard gainers, I rec-ommend that they followfour basic principles: con-sume more ca lor ies ,spread throughout the day;choose growth-producingfoods; use supplements toincrease calories; and ad-here to a program ofweight training designed tobuild lean mass.

1. Consume more calo-ries, spread out throughthe day.

Have you evercared for a new puppy? Ifyou have, you know that ithas to be fed six or moretimes a day. When youdo, it’s ravenous for thechow. That’s because thepuppy is in a growth mode.

So are you, if yourgoal is to put on weight.You must eat more food,and it must be divided intosix or more meals a day,spaced two or three hoursapart, as John Parrillorecommends in h isPeformance Program. Be-gin to gradually increaseyour calories every fewdays. Adjust your Calo-ries so that your bodyweight goes up one poundper week.

Contrary to whatyou might think, you won’tput on body fat by eatingmore of the right kinds offood. A gradual increaseof calories from the rightfoods keeps that from hap-pening.

2. Eat growth-produc-ing foods.

A problem manyhard gainers have is that

their metabolisms run onhigh all the time. You burnup food as fast you as youconsume it. Research hasfound that people with

fast-metabolisms do wellon a diet that’s high incarbohydrates — unlikepeople with slower me-tabolisms, who do betteron fewer carbs.

Thus , you maywant to adjust your carbo-hydrate intake upward —to 65 to 70 percent ofyour daily calories. Yourcarbohydra tes shouldcome from starchy carbsand fibrous vegetables —at a ratio of two to one

M

The Parrillo Performace Programimpliments proven stratigies for“hard” muscle gainers.


(two servings of starchycarbs for every serving offibrous carbs). Starchycarbohydrates includewhole grains, beans, le-gumes, potatoes, yams,brown rice, and any natu-ral, unrefined carbohy-drate source. Fibrous veg-etables include salad veg-etables, broccoli, cauli-f lower, green beans ,among others. See theParrillo Nutrition Manualfor additional guidance.

Increasing yourcarb intake is not done atthe expense of protein,however. Protein shouldcomprise 20 to 25 percentof your daily calories.Also, very convincing re-search exists showing thatmuscle-gaining individualsshould eat 1 gram to 1.5grams of protein per poundof bodyweight each dayto support tissue growth.Your proteins should of thelow-fat variety. The bestprotein choices are whitemeat poultry, fish and eggwhites. Certain starchyvegetables like beans, le-gumes, and corn containprote in too , and th isshould be taken into con-sideration when figuringyour daily protein allow-ance for your bodyweight.

Be sure to com-bine your foods properlytoo. Always eat proteinwith carbohydrates to al-low for a steady, even re-lease of energy.

Include in yourdaily diet some essentialfatty acids (EFAs) as well,as those found in Parrillo

Evening Primrose Oil1000™. All EFAs are vi-tamin-like substances thathave a protective effect onthe body. Hard gainersshould take in up to 1tablespoon of EFAs a day.Good sources are saf-

flower oil, flaxseed oil, andsunflower seed oil.

3. Supplement for extracalories.

One way to in-crease your calories isthrough the use of supple-ments — CapTri® andp r o t e i n / c a r b o h y d r a t esupplements, such as themany options you have inthe Parrillo line of supple-ments. CapTri® contains114 calories per table-spoon and thus is an ex-cellent way to add in extracalories. Two ounces of ap r o t e i n / c a r b o h y d r a t esupplement such asProCarb™ or 50/50Plus™, mixed with wateraf te r each meal addsplenty of calories. As youcan see, it’s not that diffi-cult to boost your dailycalories.

4. Follow a weight train-

ing program geared forgrowth.

Hard gainers ben-efit most from weighttraining routines in whichbasic exercises, heavyweights, and low-to-mod-erate repetitions are em-ployed. In other words,concent ra te on bas icmovements, like squats,pul l ups and benchpresses.

As for aerobics,you need this form of ex-ercise to build and main-tain aerobic fitness, as wellas to create extra capillar-ies for better delivery ofnutrients to muscle cellsfor growth. My recom-mendation for hard gainersis to do aerobics threetimes a week, gradually in-creasing intensity, for 20 to30 minutes each time.Make sure you’re eatingenough to fuel your bodyand exercise and daily ac-tivities.

Making Progress If you’re not gain-ing muscle, you may haveto concentrate on increas-ing your calories evenmore for a few weeks.Try working out at higherin tens i t ies too , wi thheavier weights. You maywant to experiment withadvanced techniques suchas negatives and supersetsto force your body backinto a growth mode.

If I can transformmy skinny physique, socan you. Just stay dedi-cated and consistent, andmake the label “hardgainer” a thing of the past.

Using Cap Tri® is a great way otincrease calories clean calories foroptimal muscle growth.


rying to put a screw inwith a hammer brings

limited results. A personaltrainer that advises clientswith a variety of circum-stances needs precise applica-tion of the proper tools to avoidlimited results. Finding toolsof organized information be-came my personal quest.

I’m Terry Cayea andI have been involved in thesports and fitness field for overtwo and a half decades. Witha bachelor’s degree in physi-cal education, I have extensiveknowledge and involvementin personal training and I amcurrently the fitness coordina-

tor and professional trainer atChampions Family FitnessCenter in Cicero, New York.It is important for our 4000members to understand whatactivities and lifestyle changeswill consistently make a differ-ence toward attaining theirgoals. They need to under-stand how to properly imple-ment these tools to get a longterm result in improving theirbody composition and fitnesslevel. It is the mission of ourtraining staff to provide thisservice.

Finding information inany subject is easy using themultiple sources of books, pe-

riodicals, the weband television.Finding genuinefacts on healthand fitness thatcan bring longterm positivehealth changesin a usable formis like trying tofind a needle in ahaystack. Thereare more red her-rings out therethan in a good

mystery novel tomislead and confusethe most diligent re-searcher. Manyhealth seekers takesome informationfrom varied sources

and try to make it work as away to reach their goals. In-stead they fall into exercise andnutritional purgatory. Thus be-gins the never ending effort ofgood intentions without evergetting any results. This is agreat tragedy, considering cor-rect application of the facts canmake all the difference in tar-geting goals or missing themark.

During my search foran outstanding tool source I dis-covered a few places to obtainvaluable information that couldmake a positive difference in aperson’s life. One source wasunsurpassed in a range anddepth of research and devel-opment of direct application.The Parrillo Nutrition Program,Sports Nutrition Technical Ref-

Parrillo not only shows the“how” but fully educates youon the “why.”

Terry Cayea

“The Parrillo nutritional and workout pro-grams Terry provided were easy to applyand caused a 6% loss of body fat. I can vis-ibly see the results.”

James Ramie

T


erence Manual, TrainingManual, Body Stat Kit andParrillo Computer NutritionProgram. These versatile andvaluable assets of informationgive a complete tool chest and“how to manual” for begin-ning, novice and professionalathletes looking to improvethere physical and mental well-being as an athlete. Parrillonot only shows the "how" butfully educates you on the"why." This enables the pro-fessional to intelligently makechoices for a variety of clientsituations that will make thatcrucial positive difference.The telephone support fromMichelle Bell, Kevin Doty andTom Johnson was excep-tional. They patiently an-swered everything I askedprofessionally and thoroughly.

I found the computer printoutsto be easy for my clients touse in developing effectivenutritional strategies. I beganan appropriate Parrillo Pro-gram using training methods,nutritional guidelines and ben-eficial supplementation gearedtoward a specific goal. I waseating “clean” before, but theproper adjustments in my eat-ing patterns brought a signifi-cant change of a 3% reduc-tion of body fat. My traininghas been taken to a new levelof strength, endurance andrecovery. It amazed me at thedegree of change that oc-curred. I have never felt bet-ter.

I believe in only rec-ommending programs I haveimplemented on myself first.My personal gains have con-

vinced me of the program’svalidity. I began using thesetools to give effective guidanceto clients. The clients providedthe hard work, dedication andconsistent application of therecommendations. Their wellfocused efforts brought mea-sured and visual results. I willbe using my Parrillo tool chestto construct Champion’s Fam-ily Fitness Center’s new cus-tom Fit Training Program.Based on Parrillo applicationsand training, Custom Fit willteach clients in a mentored sup-port group how to properly usethese fitness tools and helpthem become craftsman build-ing their own results. It willbe made possible with enthu-siasm and Parrillo training in-sight; The Sharpest Tools in theShed.


am here to tell you wehave the finest Iron

Hand on the face of thisplanet. The zealot religiousfanatics might get in a lick ortwo, but at some point wewill lower the boom and killtheir leaders and knock theirshit-for-brains followersback into the Stone Age.Nothing ethnic or personal,but when you slaughter7,000 innocent Americans ina few short hours, you haveto pay, big time. You owe theUS of A a blood debt, andwe intend to collect on yourass. No ifs, ands or buts.

We need a new ap-proach. Politically correctplatitudes, earnest

handholding, singing"Kumbia" or "We are theWorld" while holding candle-light peace vigils are dead asyesterday’s newspapers. Thefeminization of the culture (ingeneral) and the military (inparticular) is over. Now thependulum commences a newarc as the USA ceases to beMister Nice Guy. Estrogen isout and Testosterone is backin style. Inspector HarryCallahan please call the of-fice. Stone Cold killers, ter-rorists, can be dealt with butit requires dirty pool, it re-quires that we terrorize ter-rorists. We have been ham-strung; fighting by Marquis ofQueensbury rules while the

enemy uses boxcutters.We’ve seen this type of thugbefore; this is old wine innew bottles. The Talibanshow that same suicidal fa-naticism that the JapaneseKamikaze ("Divine Wind")pilots demonstrated inWWII. Big deal; we dealtwith them then and we’ll dealwith this slime now: Lookwhat suicide got the Japa-nese in the end -the IronHand.

Even today, America’smilitary is more ready thanever. On the cutting edge ofthe terror war we have themilitary elite, the Special Op-erations units: 82nd Airborne,Delta Force, Army Rangers,SEAL Team Six, West CoastSEALS, 20th Mountain Di-vision; these men will be thefirst units to tangle with theTaliban. Weight training isreal big in amongst elite mili-tary units. Strength is placedat a premium – and why not?Any physical task goes awhole lot easier if the soldieris a whole lot stronger.Cardio is required in massivedoses, every solider has tobe able to carry 40-100pounds of gear, all day long.The elite fighters stress run-

"If you ask this man’s opinion, it’s time to bare the Iron Hand."

I


ning, swimming and forcedmarches with massive packs.It is nothing for a platoon torun six to ten miles in a pre-dawn run five days a week.It’s nothing for our SEALfrogmen to leap out of heli-copters and swim throughpounding ocean surf carryingheavy explosives for hoursat a stretch. High intensityweight training and high in-tensity cardio are utilized totoughen soldiers in peace-time for serious and deadlydeeds of cunning and cour-age needed in wartime.You, dear reader, need toprepare yourself also.

On September 11,2001 the term of "beingprepared" took on a wholenew meaning for Ameri-cans. Until that momentthe public was unaware ofwhat real terror was.Now we find ourselvesthrown out of our normalway of life, foreverchanged by a cowardlyand gutless act of terror-ism. No longer are Ameri-can military and govern-ment establishments theonly ones at risk, but ourown cities where civiliansdwell and thrive have be-come terrorist targets. Doyou feel threatened? Are youafraid? How can you pro-tect yourself? Well, the firstthing you can do is get in thegym, brother. You can pre-pare yourself physically, be-cause whether you like it or

not the day may come whenyou find yourself face to facewith a situation that eitherthreatens you, your family orother people around you.You have the opportunityright now to give yourself anedge. An edge over some-one, who no matter howmany times a terrorist hasgone through the motionsof preparing the attack, he

will be in no way preparedfor physically dealing with abuffed up American citizen.You may think it soundscorny, but believe me havinga physical advantage oversomeone can make all thedifference, ask MarkBingham.

Most folks don’t know

the name Mark Bingham butif there’s any justice in thisworld, somewhere they’llstick up a plaque withMark’s name on it. Alongwith the name Jeremy Glickand all the other red-blooded American malesthat purposefully crashedthat passenger jet in ruralPennsylvania on 9-11-01.Mark was 6’5”, weighed

250-pounds, was mas-sive and buff, he couldbench press a house andrun up and down a rugbyfield full tilt all day long.He was a hitter. He wasa jock. He was tough asnails.

Mark, Jeremy andthe other passengers werejammed in the back of theplane. The boys at theback of the plane foundout over their cell phonesthat the hijackers werenot after ransom rathermartyrdom. Theyhuddled and decided togo down swinging, theysurer then hell weren’tgonna let any goddamnedgang of punk terroristsarmed with box cutters

destroy any more Americanbuildings. And so those menrolled out of the back of thatplane, just like Americanshave been doing sinceYorktown, Gettysburg,Bastogne and Iwo Jima, theysurged forward to kick ter-rorist ass six-ways to Friday.Of course, we all know theresult of their act of bravery,

“I can hear you, the rest of the world hearsyou and the people who knocked thesebuildings down will hear all of us soon.”

President George W . Bush Jr. September 14, 2001

“Ground Zero” WTC


but how many lives did theysave in their selfless act?

I think that manypeople in America areafraid. Some are so afraidthat believe it or not, thereare those who suggest thatwe should shrug the 11thoff. Mark it up as a learningexperience and let theperpetrators slide. HanoiJane recently suggested thatwe should refuse to retali-ate for fear of getting main-stream Islam mad at us. Letme see if I got this correct.An identifiable group of for-eigners, idiots who want totake civilization back in time1000 years, a group thatprofesses as its goal de-stroying civilization as weknow it, a group that killsmore Americans than died inthe entire four years of theRevolutionary War, and you

college campus appeaserssay we should refrain fromresponding because webought this upon ourselves?Sorry Gilligan, Big Vic isn’tbuying it! All I have to do iswatch the news in the morn-ing and take one good lookat "Ground Zero" and Iknow what I have to do. Isure as hell know we’re notgonna follow your shrill ad-vice. Frankly, you candy-asses might want to stepback as we bare the IronHand, because we’d hate tohave any domestic collateraldamage occur while we’redispensing some old fashionmilitary justice.

So here’s the big ques-tion, have you preparedyourself? In the future itmay be in your hands to savethousands of people frommaybe a car bomb, a hit

and run shooting or maybeeven a hijacked airplane.Lift hard and heavy, run, takeup some self defence train-ing and how about sometherapeutic 9mm-pistolpractice? These are serioushobbies, tools for the seri-ous individual serious aboutsurviving in these serious,treacherous times. I alwaysloved the Boy Scout motto:Be Prepared. It’s an ex-tremely appropriate mottofor these times; don’t youagree? Remember the .Comadvertisement campaign thatalways ended with the punchline, “Are you ready?”

Well, are you ready?

If not, best get to traininghard, heavy and often.Playtime is over people.



The “when” of taking supple-ments is just as important asthe “why.” By timing yoursupplements to coincide withyour workout schedule, you’llmaximize your performance, en-ergy levels, muscular growth,and more. Here’s a closer lookat when to take certain supple-ments to maximize your results.

November 2001 Parrillo Press 15 November 2001 Parrillo Press 15

Upon Rising

Take two to three Parrillo GHFormula supplements (GHreleasers) on an emptystomach. The morning is oneof the periods during the dayat which natural levels ofgrowth hormone are thoughtto be the highest.GH releasers are thought toburn fat, build muscle, andhave a stimulatory effect onthe production of growthhormone in the body.

Four Hours Priorto Training

A carbohydrate-rich mealeaten approximately fourhours prior to exercise signifi-cantly pumps up muscle andliver glycogen content for bet-ter intensity for workouts, ac-cording to research. You canincrease the carbohydrate

content of your meal byincluding Parrillo ProCarbFormula™, Parrillo EnergyBar™, or the Parrillo 50/50 Plus™ powder..

30 MinutesPrior to Training

Also, I recommend thatyou take Parrillo Max En-durance Formula 30 min-utes to an hour beforetraining. This supplementcontains the following en-durance-enhancing nutri-ents: inosine; a nutrient thatimproves oxygen utilizationfor better stamina, possi-bly by forcing additionalproduction of energy-pro-ducing ATP; l-phenylala-nine, an essential aminoacid that acts as a potentmental stimulant for im-proved concentration dur-ing workouts; d-phenyla-lanine, an amino acid that

promotes a higher painthreshold; and ferulic acid(FRAC), a nutrient thatstimulates the endocrinesystem to aid recoveryand boost workout ca-pacity.

This supplementalso contains magnesiumand potassium aspartates,which help filter wasteproducts from the system,giving you extra staminaand extending endurance.

ImmediatelyPrior to Training

Have some Parrillo ProCarb™ or energy bar toextend your workout.

During EnduranceTraining and/or

Competition(Continued Next Page)

Energy expenditures in-crease by two to threetimes if you’re an endur-ance athlete undergoingstrenuous activity, such astraining or competition.That’s why it’s vital toconsume carbohydrate dur-ing such prolonged exer-cise. Increasing the avail-ability of carbohydrate im-proves performance, sparesmuscle glycogen, and thussustains energy. Carbo-hydrate feeding duringweight training is helpful,particularly for maximizingenergy levels. Your bestbets are Parrillo ProCarbFormula™ or our ParrilloEnergy Bar™.

Many enduranceathletes with whom we haveworked with like to mixProCarb™ with CapTri®,our medium-chain fattyacid supplement, for su-per-charged endurance lev-els during training or com-petition. This practice issupported by clinical re-search.

Case in point: Atthe University of CapetownMedical School in SouthAfrica, researchers mixed

86 grams of MCT oil(over 6 tablespoons) withtwo liters of a sports drinkto see what effect it wouldhave on the performance ofsix endurance-trained cy-clists. The cyclists were feda drink consisting of thesports drink alone, sportsdrink plus MCT oil, orMCT oil alone. In the labo-

ratory, they pedaled atmoderate intensity for abouttwo hours and then com-pleted a higher-intensitytime trial. They performedthis cycling bout on threeseparate occasions so thateach cyclist used each typeof drink once. The cyclists

sipped the drink every tenminutes. Performance im-proved the most when thecyclists supplemented withthe MCT/sports drinkmixture. The researchersdid some further biochemi-cal tests on the cyclists andconfirmed that the combina-tion spared glycogen whilemaking fat more accessiblefor fuel. (1)

Post-Exercise

Immediately followingyour workout, consume amixed carbohydrate/proteinsupplement such as our 50/50 Plus Formula™. Sci-entific experiments demon-strate that this type ofsupplement (with theadded protein) initiates therapid uptake of carbsby your muscles – fasterthan carbs alone. (2)In addition, a carbohy-drate/protein supplementtaken following a workoutstimulates the release of twohormones (insulin andgrowth hormone), creatingan environment favorable tomuscle growth and recov-ery. (3)


“Carbohydrate feeding during

weight training is helpful, par-

ticularly for maximizing energy

levels.”

Taking creatinemonohydrate after yourworkout is a good ideatoo. Creatine enhances themovement of amino acidsin cells for tissue growthand repair following exer-cise.

Also, I recom-mend that you take creat-ine with our ProCarb For-mula™. Scientific researchshows that taking creatinewith a liquid carbohydratesupplement boosts theamount of creatine accu-mulated in muscles by asmuch as 60 percent. (4)

Throughout theDay, With Meals

Because your metabolismis constantly at work, con-tinue to take supplementsthroughout the day — andalways with meals. Theirvalue is increased when youspread them out into equalportions throughout the day.If you take your supple-ments only in the morningand work out in the after-noon, then very few supple-mental nutrients remain foruse by the body during train-ing. As your body digestsnutrients from food and

supplements through the day,messages from the digestiveprocess are relayed through-out the body, signaling yourcells to use these nutrients forgrowth and repair.

The supplements youshould take with your mealsinclude Parrillo Essential Vi-tamin Formula™ (one permeal), Parrillo Mineral- Elec-trolyte Formula ™ (one totwo per meal), Parrillo Liver-Amino Formula ™ (five ormore per meal), Parrillo Ul-timate Amino Formula™(two or more per meal),Parrillo Muscle Amino™(two or more per meal) andParrillo AdvancedLipotropics™ (one permeal).

Before Bedtime

Take two or three Parrillo GHFormula™ supplements again(on an empty stomach) tonaturally elevate your body’slevel of growth hormone.

Now that you’vegot the basics just remem-ber to stick to the program.I guarantee you’ll start to

see results in the very nearfuture.

References

1. Van Zyl, C. 1996. Effects of

medium chain triglyceride

ingestion on fuel metabo-

lism and cycling perfor-

mance. Journal of Applied

Psychology 80: 2217-2225.

2. Costill DL, et. al. 1981. The

role of dietary carbohy-

drates in muscle glycogen

resynthesis after strenu-

ous running. American

Journal of Clinical

Nutrition, 34: 1831-1836.

3. Zawadzki, K.M., et al.

1992. Carbohydrate-

protein complex increases

the rate of muscle glyco-

gen storage after exercise.

Journal of Applied

Physiology 72: 1854-1859.

4. Chandler, R.M., et al. 1994.

Dietary supplements affect

the anabolic hormones

after weight-training

exercise. Journal of

Applied Physiology 76:

839-845.Editor. 1994. The promise ofcreatine supplements. PennState Sports Medicine

"Because your metabolism is constantly at work, continue to take

supplements through out the day — and always with meals."


Nutrition Program............... Nutrition Manual, Food Composition Guide.....................................$49.95

30 Diet Trac Sheets, CapTri® Manual, CapTri® Cookbook, Supplement

Guide, and 450 Gram Deluxe Food Scale

Training Manual ................ Proper Exercise Techniques, Special Fascial Stretching.................$49.95

and High Intensity Routines

BodyStat Kit................... BodyStat Manual, 12 BodyStat Sheets, and Skinfold.......................$39.95

Calipers, Bound Separately with Leatherette Cover

Performance Package ............ Nutrition Program with BodyStat Kit...................................................$79.95

Total Performance Package ........ Training Manual, Nutrition Program & BodyStat Kit....................$129.95

CapTri® Cookbook .............. Strict Recipes Using CapTri® To Make Your Food Taste Great..........$9.95

John Parrillo’s Performance Press™ ....... 12 Monthly Information-Packed Issues (U.S.).....................................$19.95

Computer Nutrition Program CD V2.0 . Design Your Diet at the Touch of a Button (PC only).......................$69.95

To Order, Call 1-800-344-3404 or (513) 874-3305

N E W!!! INSTANT HI PROTEIN--LOW CARB PUDDING™.....BANANA, BUTTERSCOTCH AND VANILLA FLAVOR 27 servings per container..........................................................................................................................16 Ounces................$24.95CapTri® .................................................... High Thermogenic Energy Source.. 32 Fluid Ounces .$40.00Max Endurance Formula™ .............................. Nutrients for Hard Training ...... 150 Capsules ...$30.00Enhanced GH Formula™ ................................ Nutrients for Endocrine Function .. 150 Capsules ...$36.00Advanced Lipotropic For .............................................Nutrients for Fat Metabolism ...... 150 Capsules ...$28.00Liver-Amino Formula™ .................................. Power Packed Protein with Heme Iron500 Tablets ....$34.00Mineral-Electrolyte Formula™ ......................... Nutrients for Electrolyte Balance .. 150 Tablets ....$12.00Muscle Amino Formula™ ................................ Nutrients for Muscle Growth ..... 150 Capsules ...$32.00Ultimate Amino Formula™ .............................. Nutrients for Hard Dieting....... 150 Capsules ...$34.00Essential Vitamin Formula™ ............................ Nutrients for Vitality ........... 150 Tablets ....$16.00Creatine Monohydrate Formula™ ...................... Boosts Muscular Energy Stores ... 300 Grams .....$29.00Evening Primrose Oil 1000™ ........................... Essential Fatty Acids .......... 90 Gelcaps ....$24.95Vanilla Pro-Carb Powder™ ............................. Clean Carbohydrate Energy Source 35 Ounces .....$24.00Chocolate Pro-Carb Powder™ .......................... Clean Carbohydrate Energy Source 35 Ounces .....$24.00Vanilla Hi-Protein Powder™ ............................ Outstanding Functional Protein... 32 Ounces .....$36.00Chocolate Hi-Protein Powder™ ........................ Outstanding Functional Protein... 32 Ounces .....$36.00Chocolate Malt Flavor Optimized Whey Protein™ ... High Biological-Value Protein .... 28 Ounces .....$39.95Strawberry Malt Flavor Optimized Whey Protein™ .. High Biological-Value Protein .... 28 Ounces .....$39.95Vanilla Malt Flavor Optimized Whey Protein™ ....... High Biological-Value Protein .... 28 Ounces .....$39.95Chocolate Flavor 50/50 Plus Powder™....Protein and Carbohydrates for Workout Recovery 32 Ounces .....$32.00Milk Flavor 50/50 Plus Powder™.............Protein and Carbohydrates for Workout Recovery 32 Ounces .....$32.00Orange Cream Flavor 50/50 Plus Powder.......Protein and Carbohydrates for Workout Recovery...32 Ounces ..$32.00Vanilla Flavor 50/50 Plus Powder™........Protein and Carbohydrates for Workout Recovery...32 Ounces .....$32.00Parrillo Sports Nutrition Bars...............................Perfect Portable Nutrition .......... 12 Per Box.....$24.00Your choice of Cappuccino, Chocolate, Layered Peanut Butter/Chocolate, Peanut Butter, or Vanilla flavor

Available in box quantities only.Parrillo Protein Bars................................................Portable60/40 Nutrition....................................................12 Per Box .. $27.00Your choice of Strawberry Shortcake, Fudge Brownie, Banana , Peanut Butter Delight, Vanilla Creme or Pineapple flavor

Available in box quantities only. Parrillo Energy Bars .................... High Powered Nutrition.............................12 Per Box....$24.00Your choice of French Vanilla, Sweet Milk Chocolate,Chocolate Raspberry & Chocolate Mint,Peanut Butter Supreme, Chocolate Almond Coconut flavor, Cherry Cordial....... .. Available in box quantities only.

PARRILLO PERFORMANCEPARRILLO PERFORMANCEPRODUCT PRICE LISTPRODUCT PRICE LISTS U P P L E M E N T S

P U B L I C A T I O N SP U B L I C A T I O N S

t seems as if I oftenpaint myself in these

pages as some sort of wiseguru who lives to rescuetroubled trainers from theirparticular training ornutrition dilemmas, kind oflike bodybuilding’s answerto the Michael Landoncharacter on the old High-way to Heaven show. Butthe truth is that I am neithera guru nor an angel. Andmuch of the time the per-son I help the most isn’tsome needy stranger in thegym, it’s me. I take a greatdeal of pride in my abilityto use my noodle to continu-ally improve in size andstrength despite the fact thatthe good Lord didn’t seemto give me the greatestphysical genetics for body-building. I’m pretty sure thathe gave so much of thatprecious commodity toRonnie Coleman and FlexWheeler that there justwasn’t much left over forthe rest of us. So what wasmy most recent problem?Was it the fact that my newgym plays nothing but thewimpiest tracks fromMariah Carey and EnriqueIglesias? Or perhaps myfavorite Hammer Strength

rowing machine alwaysseems to have someone mo-nopolizing it on my backday who decides to do fivesets each side with amighty ten-pound plate?No, this was far more seri-ous. I was hitting a wallabout halfway throughmy workouts, making thesecond half about as intenseas a turtle on heroin.

Before you think Imust not be carbing upproperly before training, letme assure you that I was. Itrain in the morning, and mypre-training meal alwaysconsists of eggs and a bowlof oatmeal so big you couldprobably use it as mortar tolay your kitchen with newtile. The last few spoonfulsare a real chore to stuffdown, but I do it. It totalsout to around 85 grams ofcomplex carbs, which is alot for someone under 220pounds. The first coupleexercises at the gym are noproblem, but somewhereabout 40-45 minutes intothe workout I hit the wall.My energy seems to drainaway in a matter of minutes,despite the caffeine stillcoursing through my veins.

I am still able to finish theworkout, of course, butdeep down I know theweights and reps are no-where near what theyshould be. Not performingat my best is a shamefulfeeling. I briefly consid-ered a drastic reduction inmy training volume so thatI would be done before thisbig crash happened, butsomething about that didn’tfeel right. Like most body-builders, I get the best re-sults from hitting the musclegroups I’m training fromseveral angles andmultiple sets. Nothingagainst the late MikeMentzer, but my days ofslowest, most dismal gainswere in the year I gave hisHeavy Duty-style workoutsa fair trial. The answer hadto lie somewhere else.That’s when a few seem-ingly distantly relatedthings clicked.

I had just read abouthow drinking a shake ei-ther immediately before orduring training had beenshown to increase muscleprotein synthesis by 300%as opposed to waiting untilyou are finished working

I


out. Then I read a littleblurb in Muscle and Fitnesssuggesting that in sessionshitting two bodyparts, bestresults could be realized bystarting to drink a recoverybeverage after the firstmuscle group was finished.Then I remembered howJohn Parrillo used to recom-mend sipping a combinationof Pro-carb™ and Cap-Tri® during training to keepblood glucose levels stableand maintain your ability tohold a pump. I literallysmacked myself in the fore-head. How could I have for-gotten about that? If I hadever been working my wayup the ranks to true guru sta-tus, surely that would havebusted me back down tobuck private. Obviously ashake during training wasworth a try.

The Pro-Carb™ andCap-Tri® mix might be finefor some people, but I re-call feeling rather queasy thelast time I tried it a few yearsback. Additionally, I wantedto get more amino acids tomy muscles. I decided tomake the training shake aduplicate of the post-work-out recovery shake – twoscoops of Optimum WheyProtein™ and three scoopsof Pro-Carb™. I expectedto get an upset stomachdrinking such a calorie-richshake in between heavy sets,but it didn’t happen. That

was the reason I had fi-nally given up coffee acouple months ago afteryears of depending on it tostay “up” for my work-outs. Whatever boost inenergy the caffeine hadprovided had been ne-

gated by a serious stom-ach ache and a feelinglike there was an airbubble the size of a regu-lation NBA basketballstuck somewhere at theentrance to my esophagus.That’s pretty bad whenyou are unable to burp, asI am. The workout shakeallowed me to keep train-ing with the same intensityall the way through myworkout. I was also sureto take alternate slugs ofstraight water so that hy-dration wasn’t an issue.The first time I tried thiswas a chest and tricepsday. My triceps workouts

hadn’t been so fantastic fora while. I had wrongly as-sumed that this was becausethey were already halfwaythrashed from all the press-ing I do for chest. It turnedout all they really neededwas an emergency dose ofprotein and carbs to allowthem to do their job. Thepump was back, I got morereps with more weight thanusual, and lo and behold,they actually got sore thenext day – a rare but wel-come occurrence.

The real proof thatdrinking a shake both dur-ing and after training was asmart move came in less thantwo weeks. I had thought Iwas looking a bit thicker andfuller, but didn’t want to getmy hopes up. Gains afterseventeen years of trainingdon’t come very often. Usu-ally the only time I see a gainin weight is if I weigh myselfwith some boots and a heavysweatshirt on, and leave mykeys in my pocket. Youwould have sworn I was alittle kid who had just wonthe latest Japanese videogame system when I steppedon the scale. My weight wasup seven pounds, and myabs looked just as tight asthey had before. My wifethinks I’m crazy packing mycooler with two shakes anda water bottle now when Ihead off to the gym, butthere’s nothing crazy about

Each serving of Pro Carb™containes 160 clean calories and

6 grams of protien


the benefits that extra shakeis giving me. I had beenplanning on making this falland winter a really kick-assgrowth season, and this ex-tra little trick up my sleeveis going to make a big dif-ference.

What about you? Doyou start your workoutfeeling like King Kongbut wind up dragging yourass around like WoodyAllen halfway through?Do you find that no matterwhat ludicrous amount ofcarbs you manage to forcedown beforehand, you stillend up running out of gasbefore the battle with theweights is over? Or, haveyou been struggling to gainweight and could use an-other meal every day? If so,you owe it to yourself to addthe training shake to yourdaily supplement routine.Drinking a protein shake inthe middle of the nightsounded nuts a coupleyears ago, but now dozensof people have personallythanked me for the gains thatresulted. This could verywell be one more timewhen a void we weren’teven aware of needs to befilled. Precision nutrition ischanging the way our

bodies respond to the pro-cesses of training and re-covery, tipping the scales inour favor more and moreeach year. Try adding thisextra shake during yourworkouts and see if youdon’t notice a difference

right away. These are ex-citing times, my friends.Now maybe John will let meback into the Junior GuruCandidacy Program – afterI clean the bathrooms atParrillo headquarters with atoothbrush.

"Drinking a protein shake in the middle of the night sounded nuts a coupleyears ago, but now dozens of people have personally thanked me for the gains

that resulted."


The information provided is not intended to treat, prevent ordiagnose and medical disorder. If you have back pain contact

your physician or therapist.Posture is simply theposition of your body parts inrelationship to each other.Posture can be described asstatic or dynamic. Standing,sitting or lying are stationarypositions and thus would bedescribed as static, anddynamic posture woulddescribe moving your bodyfrom one position to another.We will consider each weightbearing joint as a posturalsegment, and discuss properalignment of each.

Think of the spinalcolumn as blocks with aseries of counter balancingcurves. These curves must bemaintained during rest andactivity so they can act asshock absorbers and reducethe amount or possibility ofinjury. The thoracic (upperback) and sacral curves(lower back, near tailbone)act to counter the cervical(posterior neck) and lumbarcurves (lower back, above thesacral curve). Looking atsomeone from the back youwill notice that the thoracicand sacral curves are concaveor curved inward and thecervical and lumbar curvesare convex or curvedoutward. Poor posture is the

result of one or more of thesevertebral curves increasing ordecreasing significantly.

An extreme form ofpoor posture is known as theslouch, or kyphosis,. and iswhere the shoulders are rolled

forward. This can cause themuscles in the chest to shortenand reduce flexibility in theupper extremities. Theopposite position is known asthe swayback, or lordosis,here the stomach sticks out

“The thoracic and sacral curves, act to counter thecervical and lumbar curves.”


too far to the front and thebuttocks too far to the rear.This position will putadditional pressure on thelower back and extendedover time will cause lowerback pain. Lateral, or

side ways, curves shouldnot exists, this isknown as a pathologicalcondition called scoliosis.

On way to asses ifyou have proper posture isthe “plumb line method”.

This is done by hanging adead weight, from a string,off of a fixed higher point, orceiling. The body should belooked at from the side,front and rear positionswhile the person is standingupright.

Check out your body and see how you posture rates by using

THE PLUMB LINE METHOD

In the side view, adjust yourself so the plumb line passes just in front your ankle (lateral malleolus). Forideal posture to occur the line must pass through these landmarks:

•Head - Through ear lobe•Shoulder - Through tip of acromion process•Middle back - In front of the vertebral column•Lower back - Through the vertebral column•Pelvis - Should appear level•Hip - Slightly behind the hip joint axis, or through the greater trochanter of the femur•Knee - Slightly behind the knee cap•Ankle - Just in front of the ankle joint ( the knobby protrusion on the side)

From the front view, adjust yourself so the line divides your body into equal left and right halves.

•Head - Extended and level, not flexed or hyperextended•Shoulder - Level, and not elevated or depressed•Sternum - Centered in the midline•Hip - Level and not tilted to either side•Knee - Level and not bowed inward or outward•Ankle - Normal arch in feet•Feet - Slight outward toeing

The viewing from the rear is similar to the front position

TTTTTest Yest Yest Yest Yest Your Postureour Postureour Postureour Postureour PostureStand with the back of your head, shoulder blades and butt against a wall, and your heels two to four

inches from the wall. You should be able to fit your hand snugly between your lower back and wall. With anincreased lordosis you would have more than a hands width, and to correct this you need to adjust your pelvis todecrease the space.Tips on PostureTips on PostureTips on PostureTips on PostureTips on Posture

If you have poor posture, and many do, then continually practice these tips, and within a month they’ll behabitual. Stand up straight, keep you backbone straight and hold your shoulders back. Pull in your stomach andbut, and tuck your chin. Sit up straight when seated, in general sitting puts more pressure on your lower back thanstanding. Sit in chairs with straight backs or a lumbar support. The seat should be high enough that your thighsrest horizontally on the seat. Wear proper fitting shoes with low or flat heels. High heals stress your back. Mostimportantly, practice good posture. The more you practice, the stronger the muscles in your back become, and theeasier it is to maintain. Also this will help reduce lower, and middle, back stress.

Maintaining proper posture during exercise and sports activities will reduce the possibility of injury andcan actually make you stronger. By proper aligning of the joints, more muscles can come into play to perform acertain function or movement. For example, try squatting with poor posture or form, you will always do moreweight with correct posture, and you are less likely to get injured doing it.

If you have any questions or comments, I can be contacted through my web site at www.LFNOnline.com.


met Brent Smith at the 2001Junior Nationals and he

told me that he was going to becompeting at the Teen Nation-als. I told him to eat more anddo more cardio. He did that. Hisfiancé Robin told me that oneof the first thingsBrent wanted to doafter he had wonwas to come andtalk to me, becausehe increased hiscalories and hiscardio at my sug-gestion and be-lieved those tipsgave him the edgethat he needed towin. After Brentwon the 2001 NPCTeen Nationals, Igave him my cardand invited him to comeand train with me in Cincin-nati. He and Robin droveup from Tennessee. Theystayed with my family andme, and spent several days eat-ing and training and learning.

The Kid has heart!

After training with Brent,I realized that I finally found aworthy training partner! Icouldn’t make the Kid quit evenduring our leg workout when hewas barely standing and hisface was white as a ghost! Itold him, “Come on Brent, let’sdo some squats”. He said, “OK,Franco, let’s do it!” ‘I can’t’ and‘I quit’ are not in his vocabu-lary! Yes - worthy at last!

While Brent was here, wehad a chance to talk and I gotsome background informationand asked him about his plansfor the future:

Franco: How old were

you when you started weighttraining?

Brent: I was 13. I alwayshad an interest in bodybuildingand after seeing Arnold inCommando, I started.

Franco: How’d you feelafter winning your first contest?

Brent: I was happy! Itmade me more motivated thanever!

Franco: Who is your fa-vorite bodybuilder?

Brent: Dorian Yates…uh,hmmm, no, I mean you, Franco,of course!

Franco: Yeah, yeah…What are your bodybuilding

goals?Brent: To be a pro of

course!Franco: How does your

fiancé Robin feel about yourgoal to be a pro-bodybuilder?

Brent: She is beside me100%! Just her puttin’ up withme while I trained for the Teennationals was amazing! We live45 minutes away from each otherand everyday she drove fromher house to mine to help mecook and keep me motivated.There were times when I gotfrustrated, and thought aboutquitting, but she wouldn’t letme! She told me there was noway she was going to let mequit!

Franco: Was bodybuild-ing your first choice of sports?

Brent: No, I used to playbaseball. I was a catcher, a re-ally good catcher and couldhave gone to any college toplay baseball. But I loved body-building more!

Franco: Tell me about atypical day’s for you when youwere training for the Teen Na-tionals.

Brent: Well, my day startsvery early. I do cardio before Igo to work. That means 45 min-utes on the treadmill on anempty stomach, followed by myfirst meal of oatmeal and a canof tuna. I’d have a protein shakein between my second and thirdmeals, and the rest of my mealsthat day were Talapia (fish) &rice. I’d train after work. My lastmeal of the day included greenbeans. I’d take in 1800 caloriesof protein and 1800 calories of

I

Brent Smith; 2001 NPCTeen National Champion


carbs, plus supplements withevery meal. I would vary mydiet some by having three highfat/low carb days and three highcarbs/low fat days. I alwaysscheduled my big carb mealsafter my morning cardio and onthe days I went high fat/lowcarbs, I always included an ex-tra 45-minutes intense cardio. Ialways eat at 6AM, 9AM, and12PM, 3PM, 6PM, 9PM. Ischeduled my day around eat-ing!

Franco: Who engineeredyour diet?

Brent : Chris Caudy[Middleweight winner at the Jr.Nationals, 2001] engineered mydiet. His knowledge in settingup my diet was obtained byreading John Parrillo’s booksand magazine.

Franco: What supple-ments did you take?

Brent: Parrillo supple-ments of course! I took 6 LiverAminos™, 4 muscle Aminos™,4 Ultimate Aminos™, 1 EveningPrimrose Oil™, 1 AdvancedLiptropic Formula™, and 1 eachof Essential Vitamins and Min-eral Electrolytes™ with eachmeal.

Franco: Give me an ex-ample of a typical pre-contesttraining day.

Brent: Well, I’ll give youa leg routine. The weight var-ies on some of the sets, but Ialways train to failure. I’m not

a rep counter! (see below) Franco: What made you

decide to move to Cincinnati?Brent: After spending a

few days here, I realized that if I

wanted to be the best that Icould be, I needed to be aroundpeople who knew what theywere doing. After training withyou, Franco, I knew that youwere one of those people. I wantto train with you, and learn fromyou — just absorb your knowl-edge about bodybuilding andgain from your experience inbodybuilding and about build-ing a personal training busi-ness. John Parrillo is the otherperson I need to be around -he’s got the best mind in body-building. Between the two ofyou Parrillo/Santoriello, I knowyou guys can take me to thepros!

Franco: How does yourfamily feel about you making themove to Cincinnati?

Brent: My family has al-ways been very supportive ofme. Mama has always helpedme out with preparing meals andDaddy always encouraged meto be the best that I could be ineverything I do. They knowthat my moving to Cincinnati isgoing to continue to help mebe my best.

Franco: I, for one canhardly wait till you get here! I’mlooking forward to training andworking with you!

Brent: I’ll see you soon!

Brent’s arrival in Cincin-nati can’t happen soon enoughfor me! I’m excited that he’s

coming and am looking forwardto training and working with ournewest Protégé!

The Parrillo Protégé Program is

for those interested in learningwhat it takes to maximize musclegrowth, shed body fat, and be-come the best you can be. Seethe ad in this month’s ParrilloPerformance Press for more in-formation.

Brent contests include:

2001 Teenage NationalCompetition, Pittsburgh, PA Promoters Gary Udit 1st Place Light HeavyWeight Division 1st Place Overall Division

2001 Southern Classic,Jackson MS Promoters Betty & DonHollis 1st Place Overall TeenageDivision 1st Place Novice Heavy-weight Men’s Division 1st Place Overall Men’sNovice Division

2000 West TN Body BuildingDivision, Jackson TN Promoter Mike & Jan Horn 1st Place Overall TeenageDivision 1st Place Men’s Middle-weight Open Division 2nd Place Overall Men’sOverall Open Division

2000 Big River Body BuildingContest, Memphis TN Promoter Maurice 1st Place Overall TeenageDivision 1st Place Men’s NoviceMiddleweight

2000 Southern Classic,Jackson MS Promoters Betty & DonHollis 1st Place Overall TeenageDivision

1999 West TN Body BuildingInvitational, Jackson TN Promoter Mike & Jan Horn 2nd Place Teen AgeDivision

ExerciseExerciseExerciseExerciseExercise W e i g h tW e i g h tW e i g h tW e i g h tW e i g h t S e t sS e t sS e t sS e t sS e t s R e p sR e p sR e p sR e p sR e p s

Seated Calf Raises Varies 3 To failureLeg Press Calves Varies 3 To failureReverse Calf Raises Varies 3 To failureLeg Extensions 100 4 To failureSquats – Warm-up 135 1 To failureSquats 225-315 4 To failure


If you want to get yourbody fat under control, whatsupplements should you take?

To answer that ques-tion, give some thought toyour weight-loss goals: Doyou need to stimulate fat-burning, tame your appetite,or energize your body for ex-ercise?

Whatever your goals,there are special Parrillosupplements that can help youattain them, as long as you fol-low a nutrient-dense diet andexercise regularly. For ex-ample:

LipotropicsA great natural fat-

fighters to consider is Ad-vanced Lipotropic For-mula™, a collection of nutri-ents that help the body utilizefat properly. The suggesteddosage is one capsule permeal.

Amino AcidSupplemental amino ac-

ids have become popular fora wide range of uses. One ofthe most intriguing applicationsof amino acid supplementa-tion is for dampening foodcravings. Still other amino ac-ids appear to be involved inthe release of hormones re-

sponsible for lean bodyweight.

The amino acid pheny-lalanine, for example, mayfight chocolate cravings.Some nutritional scientistsbelieve chocolate cravingsare related to a deficiency ofphenylalanine. Chocolatecontains phenylalanine, whichmay be responsible for thetemporary high you get aftersatisfying your craving.

Phenylalanine alsoassists in the production of thethyroid hormone thyroxin,which controls the rate atwhich we burn fat. This aminoacid is available in Parrillo’sUltimate Amino Formula™and

Max Endurance Formula™.

CreatineNeed more energy

for harder workouts (hardertraining translates into morefat burned)? Then try ParrilloCreatine Monohydrate.

Creatine monohydrateis an effective sports supple-ment that enhances energyand strength, promotesmuscle growth, and reducesbody fat. The recommendeddose is a loading phase of 5grams a day, four times daily,for 5 days, followed by amaintenance phase of 5grams a day, taken once ortwice daily.

Whatever your goals, there are special Parrillo supple-ments that can help you attain them


PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855Jo

hn Parrillo’s

4690K Interstate DriveCincinnati, Ohio 45246

Documents

PUBLISHER - Parrillo Performance