Performance Press / July 2013 - Parrillo Performance
Performance Press / July 2013 - Parrillo Performance
Performance Press / July 2013 - Parrillo Performance
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Post your Photos &<br />
Progress Updates<br />
on <strong>Parrillo</strong>’s<br />
Facebook page!<br />
FINALLY did it,<br />
1st place!!<br />
Getting back into the<br />
game and lifting big<br />
again...Feels great!<br />
We want to see your photos<br />
and hear about your progress!<br />
Be sure to add your pics and<br />
tell us about your progress<br />
in the gym or how you did at<br />
your competitions on <strong>Parrillo</strong>’s<br />
weekly Facebook progress<br />
posting!
Mark Beattie:<br />
Age-Defying Bodybuilder<br />
This lifelong athlete/soldier/bodybuilder relates<br />
the simple truths of fitness and aging<br />
By Marty Gallagher<br />
People know there is something<br />
missing from their ineffectual<br />
fitness and their fervent<br />
hope is that when they find this<br />
missing element they can purchase<br />
it. This thing, device, method, mode<br />
or guru will enable them to achieve<br />
the fitness they seek. This thing will<br />
give them the body they seek – but<br />
without having to engage in depravation,<br />
discipline or exert any excruciating<br />
physical effort. There is<br />
no magical method, miracle diet or<br />
fitness guru that can provide people<br />
the shortcut they desperately seek.<br />
The real secret to transforming the<br />
body is the skillful combining of<br />
the classical basics: weight training,<br />
aerobics and nutrition. This is the<br />
very definition of the bodybuilding<br />
lifestyle. Mark Beattie personifies<br />
the bodybuilding lifestyle: he stays<br />
lean as a steel post year round and<br />
his physique is positively age-defying.<br />
Mark was career military,<br />
now retired. Mark was a star high<br />
school football player and went on<br />
to play Division I football for Missouri.<br />
He was an undersized 210<br />
pound lineman whose team played<br />
in a televised bowl game. Mark<br />
entered the military in 1975. “I retired<br />
an Army Lieutenant Colonel.<br />
I served in light infantry, air assault<br />
Mark Beattie with Fred Rowlett at Fred’s gym,<br />
Laser Sharp Fitness, in Leawood, Kansas<br />
<br />
<strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong><br />
<br />
Photos by Matthew Shepley
JOHN PARRILLO’S PERFORMANCE PRESS<br />
Mark Beattie<br />
Mark Beattie working out with his trainer Abu Shabazz<br />
at Laser Sharp Fitness<br />
infantry and Special Forces, joint,<br />
and worked with multinational special<br />
operations forces. My Army<br />
experiences included three years in<br />
the 3rd Battalion, 5th Infantry, 193rd<br />
Infantry Brigade. I was stationed in<br />
the Panama Canal Zone as a light<br />
infantry platoon leader and later a<br />
scout platoon leader. I was assigned<br />
to the 101st Air Assault Division<br />
for three years, commanding two<br />
different companies: a light infantry<br />
company and a Headquarters<br />
Company. I served later as a Special<br />
Forces A-Team detachment commander<br />
and a Special Forces Battalion<br />
Operations officer in the 7th<br />
Special Forces Group (Airborne).”<br />
After a 28 year career, most of it in<br />
worldwide Spec Ops, Mark retired.<br />
Mark has accumulated his fair share<br />
of injuries, as you might imagine<br />
from a man with his elite athletic<br />
and military resume. The body you<br />
see in these pictures was constructed<br />
after he underwent a right hip<br />
replacement in 2005. “I viewed the<br />
hip replacement as yet another challenge.<br />
I discovered that I respond<br />
best when I set goals or challenges<br />
for myself. I then set about rising to,<br />
or overcoming these challenges and<br />
obstacles.” There is a popular fitness<br />
cliché that goes, “40 is the new<br />
20,” referring to how certain superfit<br />
individuals are able to possess<br />
the body and functionality of people<br />
half their age. Mr. Beattie could coin<br />
his own cliché. “60 is the new 40.”<br />
Mark is 63 years young; he stands<br />
5-10 and weighs a super lean 170<br />
pounds carrying a shredded 5.5%<br />
body fat percentile. He is never out<br />
of shape. This Kansas City resident<br />
was originally from Pittsfield, Illinois<br />
and grew up on a farm. Mark<br />
Beattie celebrated his 50th year of<br />
progressive resistance training in<br />
2011. “I began lifting weight at age<br />
11 in 1961 and really got serious<br />
at age 15. Originally I was a very<br />
strong, overweight farm boy. Being<br />
fat really bothered me and motivated<br />
me to do something about it, even<br />
as a preteen.” Mark combined his<br />
farm boy base strength with some<br />
damned fine genetics and discovered<br />
he had an excellent work ethic.<br />
He quickly morphed from fat boy<br />
into star athlete. He played baseball,<br />
basketball, football and ran track.<br />
Mark attended the University of<br />
Missouri on an NCAA full scholarship<br />
for football. He was a member<br />
of the University of Missouri’s<br />
1970 Orange Bowl team. Later in<br />
life Mark took up Korean Tae Kwon<br />
Do and achieved 3rd degree black<br />
belt status to which he also added a<br />
1st degree black belt in Korean Hap<br />
Kido.<br />
After obtaining his college degree,<br />
Mark eventually ended up enlisting<br />
in the army in 1975 with designs on<br />
being an infantry rifleman. Mark<br />
eventually decided to put his degree<br />
to use and by 1977 he was a second<br />
lieutenant. We asked Mark how<br />
long he served and he responded<br />
instantly, “28 years, one month and<br />
23 days, to be exact. I traveled the<br />
world; Europe, Central America,<br />
Photo by Matthew Shepley<br />
“I feel that too many people my age<br />
have bought into this ‘sensible’ idea<br />
that with age a person should<br />
reduce the amount and intensity<br />
of their efforts.”<br />
the Far East…My career field was<br />
Army Special Forces, Ranger qualified.<br />
I was a master parachutist and<br />
proud that I started off in infantry<br />
and really worked over the years at<br />
improving.” As mentioned earlier,<br />
it might be expected that this lifelong<br />
athlete and elite career soldier<br />
has incurred a lot of injuries over<br />
the years. In each instance, Mark<br />
redoubled his recuperative efforts<br />
and used willpower and discipline<br />
to get back into “the game.” At any<br />
point along the way he could have<br />
“acted his age” and taken the injury<br />
as a warning sign to “slow down”<br />
and to start “behaving,” to be age<br />
appropriate; perhaps take up golf or<br />
bowling, something less stressful,<br />
taxing, demanding and dangerous.<br />
And of course the instant the individual<br />
buys into the “act your age”<br />
mentality is precisely when old age<br />
first sinks its claws into a person and<br />
creates the snowball effect leading<br />
to premature enfeeblement.<br />
When asked how he attained and<br />
maintained such a high degree of<br />
fitness at such an advanced age, this<br />
despite such a long list of injuries<br />
requiring surgery, Mark didn’t cite<br />
a diet or a workout, his answer had<br />
nothing to do with anything<br />
external, his first<br />
response was about<br />
perception and mindset<br />
regarding age and<br />
aging. “I feel that too<br />
many people my age<br />
have bought into this<br />
‘sensible’ idea that with<br />
age a person should reduce<br />
the amount and<br />
intensity of their efforts.<br />
I think this is a<br />
mistake.” He qualifies<br />
his statement. “True,<br />
we don’t have the capabilities<br />
or capacities we<br />
had in our 20s and 30s<br />
or 40s – and we certainly<br />
recover slower<br />
– but though our maximum<br />
capacities might<br />
be diminished there is<br />
no reason we cannot<br />
work up to, or past, the<br />
limits of our current<br />
capacities. People my<br />
age are afraid to push<br />
themselves, to challenge<br />
themselves, to<br />
stretch the envelope, to<br />
fly close to the edge of<br />
our physical capacities<br />
because guess what? That is where<br />
the gains lie and you can make<br />
gains regardless of your age.” This<br />
is a point amplified often by John<br />
<strong>Parrillo</strong> in his seminars, “The characteristics<br />
that we associate with<br />
age and aging, loss of mobility, loss<br />
of muscle tone, frailty, osteoporosis,<br />
all are held at bay by resistance training,<br />
aerobics and nutrition: in short,<br />
the bodybuilding lifestyle. Age is a<br />
state-of-being and those that have<br />
been physical in their youth and<br />
carry this physicality on as they<br />
age forestall all of the debilitations<br />
“People my age are afraid to push themselves, to<br />
challenge themselves, to stretch the envelope, to<br />
fly close to the edge of our physical capacities<br />
because guess what? That is where the gains lie<br />
and you can make gains regardless of your age.”<br />
<strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong>
JOHN PARRILLO’S PERFORMANCE PRESS<br />
Mark Beattie<br />
Mark, far right, at the December 2011 Extreme Training Camp<br />
at <strong>Parrillo</strong> Headquarters, led by John <strong>Parrillo</strong> and Dr. Mike Feulner.<br />
associated with age and aging.”<br />
Mark used his injuries as motivators,<br />
“I used bodybuilding to facilitate<br />
rehabilitation from a detached<br />
left biceps in 1996. In 2005 I had a<br />
total right hip replacement. I underwent<br />
arthroscopic surgery in 2009<br />
on my left knee and most recently I<br />
had bi-lateral surgery to repair two<br />
hernias, one in 2008 and a second in<br />
2010.” In each instance Mark redoubled<br />
his efforts after each surgery in<br />
a determined attempt to “get back<br />
to normal; then exceed normal.”<br />
His iron will has served him well.<br />
In each instance he has used determined<br />
effort to bounce back from<br />
serious injuries. The hip replacement<br />
in 2005 at age 55 would have<br />
caused most people to conclude,<br />
“Well that’s it for me…intense<br />
physical activity is over and done<br />
with.” Mark would classify that<br />
type of thinking as an excuse to do<br />
less; to buy into the orthodox thinking<br />
about age and aging. Mark overcame<br />
a hip replacement to achieve<br />
the condition he possesses today. A<br />
big change for Mark occurred when<br />
he crossed paths with Midwestern<br />
bodybuilding guru Fred Rowlett.<br />
Mark related, “I seem to perform<br />
best when I create a challenge. I decided<br />
that an appropriate challenge<br />
would be for me to compete in a<br />
bodybuilding competition.” Mark<br />
had actually competed as a bodybuilder<br />
once before – in 1974. In<br />
2012 Mark enlisted Fred Rowlett’s<br />
services, along with one of Fred’s<br />
super-trainers, Abu Shabazz. “I<br />
started training twice weekly with<br />
Abu and I began using the Abu/Fred<br />
diet plan – which is a <strong>Parrillo</strong>-based<br />
diet strategy.”<br />
Mark knows all about John <strong>Parrillo</strong><br />
and <strong>Parrillo</strong> <strong>Performance</strong> Products.<br />
“I was introduced to <strong>Parrillo</strong> products<br />
and to <strong>Parrillo</strong> bodybuilding<br />
ideas and strategies about training<br />
and cardio through Fred and Abu. I<br />
wanted to learn more so I attended a<br />
<strong>Parrillo</strong> two-day training workshop<br />
a few years back. I got a chance to<br />
experience the <strong>Parrillo</strong> approach in<br />
a very intense environment. The<br />
100-rep belt squats and the use of<br />
exercise machines to create an aerobic<br />
workout were incredibly tough.”<br />
Under Fred and Abu’s expert direction,<br />
Mark took his already superb<br />
body to the next level of development.<br />
“I went from not competing<br />
to competing four times a year. At<br />
this point, I just stay in shape year<br />
round. The foods that Abu recommends<br />
are rotated and alternated<br />
often, and I find Abu’s brand of ‘dieting’<br />
is not really all that difficult.<br />
I actually enjoy it.” Which makes<br />
adherence a breeze – and we all<br />
know the key to dietary success is<br />
adherence. By the end of <strong>2013</strong> Mark<br />
will have appeared in twelve bodybuilding<br />
shows in three years – talk<br />
about making up for lost time! “Obviously<br />
I like to compete. I really<br />
enjoy how having a show coming up<br />
makes the hard training and strict<br />
dieting so easy.” Mark also has to<br />
love the results: this man is packed<br />
with muscle and his low body fat is<br />
a tribute to the skillful combining<br />
of lifting, aerobics, nutrition and<br />
supplementation.<br />
Mark is married to Ann and they<br />
have five children. Mark is in the<br />
defense contracting industry in<br />
support of the US Army’s operations<br />
in Iraq and Afghanistan. His<br />
competitive bodybuilding goal is<br />
a worthy one. “I would like to establish<br />
myself as a top national<br />
“Obviously I like to compete.<br />
I really enjoy how having a show<br />
coming up makes the hard training<br />
and strict dieting so easy.”<br />
master’s body builder and qualify for<br />
a NANBF pro card.” This is a tough<br />
assignment in that Mark must win<br />
a major show against much younger<br />
competitors. “The lack of over 60<br />
physique competitors is disappointing.<br />
I think I personally have a lot<br />
of room for improvement.” Mark<br />
wants to also pursue academics. “I<br />
want to obtain my PhD in an area<br />
related to exercise physiology.” This<br />
is a man looking to better his body,<br />
expand his mind and improve mentally<br />
and physically at an age where<br />
his chronologic contemporaries<br />
are riding carts at Wal-Mart and<br />
90% are prematurely aged by poor<br />
diet and lack of exercise. Mark is a<br />
role model for anyone interested in<br />
maintaining quality of life late into<br />
life. As the great Irish philosopher<br />
Mae West once quipped when asked<br />
her age, “Honey, it ain’t the age – it’s<br />
the mileage.” Obviously Mark Beattie’s<br />
physique is analogous to a ‘57<br />
Corvette fuelie with 18,000 original<br />
miles.<br />
Mark Beattie’s<br />
Daily Meal Schedule<br />
• Meal 1 pre-workout: Hi-Protein<br />
shake, one green apple<br />
• Meal 2 post-workout: Hi-Protein<br />
shake, banana<br />
• Meal 3: egg whites, spinach<br />
• Meal 4: tilapia fish, sweet potatoes,<br />
vegetables<br />
• Meal 5: ground turkey, quinoa,<br />
vegetables<br />
• Meal 6: tilapia, salad<br />
• “I use a lot of <strong>Parrillo</strong> supplements<br />
including Enhanced GH Formula ,<br />
Ultimate Amino Formula , Mineral<br />
Electrolyte Formula , Evening<br />
Primrose Oil and lots of <strong>Parrillo</strong><br />
Hi-Protein powder. John’s supplements<br />
are powerful<br />
and the Hi-Protein <br />
powder makes a delicious<br />
shake.” Mark<br />
uses a very sophisticated<br />
approach towards<br />
training and<br />
nutrition that was<br />
devised by Fred and<br />
Abu. His diet plan<br />
gives sophistication<br />
a new meaning: he<br />
uses three different<br />
diet plans based<br />
on what particular<br />
body part he is<br />
training on a particular<br />
day: a different<br />
food selection for<br />
leg day; chest, biceps<br />
and back day;<br />
shoulders, triceps<br />
and back (again) day. For illustrative<br />
purposes we have spotlighted<br />
his leg day eating schedule.<br />
Mark Beattie’s<br />
Weekly Training Split<br />
• Monday: chest, biceps, pose,<br />
cardio, abs<br />
• Tuesday morning: calves,<br />
pose, cardio, abs<br />
• Tuesday evening: legs – using<br />
forced reps<br />
• Wednesday: back, pose, cardio,<br />
stretch, abs<br />
• Thursday: shoulders, triceps<br />
- using forced reps<br />
• Friday: back, pose, stretch, abs<br />
• Saturday: pose, cardio, stretch,<br />
abs<br />
• Sunday: off<br />
• Mark trains with Abu twice weekly<br />
and those sessions are the very<br />
definition of intensity and stretching<br />
the limits of “the envelope.”<br />
“I would like to establish myself as a top national<br />
master’s body builder and qualify for<br />
a NANBF pro card.”<br />
<strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong>
JOHN PARRILLO’S PERFORMANCE PRESS<br />
A BODYBUILDER IS BORN: Generations<br />
od grant me the<br />
“G serenity to accept the<br />
things I cannot change;<br />
courage to change the things<br />
I can; and wisdom<br />
to know the<br />
difference.”<br />
- Serenity prayer,<br />
Reinhold Niebuhr<br />
Anyone who has<br />
had any experience<br />
with Alcoholics<br />
Anonymous will<br />
recognize the above<br />
mantra. It’s actually<br />
amazingly useful<br />
for putting things<br />
into their proper<br />
perspective in many<br />
situations in life -<br />
even physique competition.<br />
As you prepare for<br />
a bodybuilding contest,<br />
you must have a<br />
firm grasp of which<br />
things are under<br />
your control, and<br />
which are not. First<br />
and foremost, understand<br />
that you have no control<br />
over who else you will be competing<br />
with and how they will look.<br />
Many of us have wasted untold<br />
amounts of mental energy worrying<br />
about our competition, both<br />
real and imagined. Now that we<br />
have social media and it’s easy to<br />
“Don’t worry about things you<br />
have no control over.”<br />
study/stalk your fellow competitors<br />
via the photos they post, this<br />
is easier than ever. Yet it’s utterly<br />
pointless, as it serves no possible<br />
productive purpose. All you can<br />
and should focus on is yourself.<br />
They are going to look the way<br />
they will look, and you will look<br />
the way you look.<br />
No amount of worrying<br />
or stress<br />
on your part will<br />
make them look<br />
any worse, or you<br />
look any better.<br />
With that understood,<br />
we next<br />
move on to which<br />
aspects you are in<br />
control of. How<br />
you present yourself<br />
is something<br />
anyone can improve<br />
through posing<br />
practice. Some<br />
of us have a natural<br />
knack for it, others<br />
may need to find<br />
someone to help<br />
coach them. If you<br />
know your presentation<br />
is a weak<br />
point, work on it!<br />
What about your<br />
actual physique?<br />
I like to give credit where it’s<br />
due, and this topic was originally<br />
something I heard Dave Palumbo<br />
discuss in a seminar in New<br />
Hampshire around ten years ago.<br />
Dave said that as you start your<br />
prep, your physique ‘is what it is’<br />
in terms of size and shape. You’re<br />
not going to be getting any bigger<br />
as you diet, and your structure,<br />
muscle shapes, and proportions at<br />
this point are not going to change.<br />
The first two are<br />
entirely genetic<br />
anyway. When you<br />
get down to it, the<br />
only thing 100%<br />
in your control<br />
now is your condition.<br />
Will you<br />
be ripped, or off<br />
your mark? And<br />
as Dave stressed,<br />
since all you really<br />
have control<br />
over is your condition,<br />
why on<br />
earth would you<br />
not make sure you<br />
come in at your<br />
best?<br />
It is my belief that<br />
anyone can get<br />
shredded. Many<br />
will instantly argue<br />
that you can’t<br />
get truly ripped<br />
without drugs.<br />
Pardon my French,<br />
but BULLS**T.<br />
I’ve been to many<br />
drug-tested contests<br />
in various federations, some<br />
of which have very strict random<br />
testing procedures in place. At all<br />
the events, there were always at<br />
least a couple men whose condition<br />
was right up there with anything<br />
I’ve seen on a pro stage, right<br />
down to the dry, grainy striated<br />
glutes and hams. Granted, these<br />
natural athletes were a fraction of<br />
the size of their pro bodybuilder<br />
counterparts, but they definitely<br />
matched their level of leanness.<br />
They probably had to diet longer<br />
“Worrying about your fellow<br />
competitors is pointless.”<br />
and stricter, do more cardio, and<br />
unfortunately sacrifice a certain<br />
amount of muscle size and fullness<br />
to achieve that condition,<br />
but inevitably they were rewarded<br />
with a win. Condition is often<br />
king on contest day, and that<br />
seems to be even more true in the<br />
natural federations where nobody<br />
is a mass monster anyway.<br />
Now that I have<br />
been competing at<br />
the national level<br />
in pro qualifiers<br />
only since 2009, I<br />
am up against the<br />
genetic cream of<br />
the crop. I know<br />
my strengths and<br />
When 2012 Mr. Olympia Showdown<br />
(under 212 lbs.) Flex Lewis<br />
was in town recently, he briefly<br />
asked me what<br />
show I was getting<br />
ready for. I<br />
told him, then he<br />
asked, “So are<br />
you going to be<br />
in condition?” I<br />
almost laughed,<br />
because that’s a<br />
foregone conclusion.<br />
weaknesses intimately.<br />
I have<br />
some good size,<br />
but I will never be<br />
the biggest guy up<br />
there. My shape<br />
is decent, but I<br />
will never have<br />
the best shape up<br />
there either. What<br />
does that leave? You got it, condition.<br />
That’s the one aspect I am<br />
in control of. Others may match<br />
my condition, but it’s up to me to<br />
make sure no one beats it. I know<br />
10 <strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong><br />
11
JOHN PARRILLO’S PERFORMANCE PRESS<br />
from experience that<br />
it’s one way I can get<br />
past a lot of guys who<br />
otherwise I would<br />
have no prayer of<br />
beating. They blow<br />
me away on size,<br />
shape, or sometimes<br />
even both - but for<br />
whatever reason they<br />
just don’t show up in<br />
shape. Too bad for<br />
them, but great for<br />
me!<br />
What’s always puzzled<br />
me is seeing<br />
some guys show up<br />
off their mark not<br />
once, but over and<br />
over again. If you<br />
don’t place as well<br />
as you wanted to and<br />
you know you should<br />
have been leaner,<br />
why would you keep<br />
repeating the same<br />
mistake? I can only<br />
guess the reasons.<br />
Some of them might<br />
have only ‘yes men’<br />
and cheerleaders<br />
around them who tell<br />
them they are shredded<br />
when they still have a good<br />
amount of fat to lose. Or those<br />
well-meaning types around them<br />
simply have no idea what level of<br />
leanness is expected and get impressed<br />
once they see abs. Others<br />
are delusional and think the<br />
bodyfat they haven’t lost is only<br />
water, and they will be ripped to<br />
shreds as soon as they lose that<br />
water over the final day or two.<br />
“Focus on YOU and what you can<br />
control to be your best!”<br />
They typically go nuts on diuretics<br />
and show up still smooth, but<br />
now also flat as a pancake. Still<br />
others rely on extreme last-minute<br />
manipulations of carbs, water,<br />
and sodium that usually backfire<br />
more often than they improve a<br />
physique’s appearance. Finally,<br />
there are those who simply can’t<br />
deal with losing any more size/<br />
bodyweight after a certain point,<br />
Ron<br />
Harris<br />
is the<br />
author of<br />
and essentially halt<br />
the fat-loss process<br />
when they should<br />
keep pushing forward.<br />
In any case, I have<br />
my work cut out<br />
for me. I will be up<br />
against some incredible<br />
competitors, and<br />
my only chance to<br />
do well is to nail my<br />
condition - and so I<br />
shall! And to the rest<br />
of you either competing<br />
soon or thinking<br />
about it, just remember<br />
to be selective in<br />
what you choose to<br />
spend your mental<br />
and emotional energies<br />
on. If it’s in<br />
your power, focus on<br />
it. If it’s out of your<br />
hands, let it go!<br />
Real Bodybuilding,<br />
available at<br />
www.ronharrismuscle.com<br />
12 <strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com<br />
www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong><br />
13
Building the Metabolism<br />
Here we are in the year <strong>2013</strong><br />
and one of the best selling<br />
diet books in the United<br />
States is called The Fast Metabolism<br />
Diet written by a nice looking young<br />
lady named Haylie Pomroy. Ms.<br />
Pomroy bills herself as “a celebrity<br />
nutritionist and wellness consultant.”<br />
Her main qualification is that she has<br />
a list of celebrity clients that include<br />
Jennifer Lopez, Cher, Reese Witherspoon<br />
and Robert Downey Jr. As<br />
the book title suggests, Ms. Pomroy’s<br />
“revolutionary” diet is based on the<br />
idea that the dieter needs to eat more<br />
food in order to lose bodyweight,<br />
specifically body fat. Where have we<br />
heard that before? In many passages<br />
of her best selling diet book (I bought<br />
my copy at Sam’s Club) Ms. Pomroy<br />
sounds as if she is channeling John<br />
<strong>Parrillo</strong>. She is impassioned as she<br />
sings of the benefits obtained when<br />
one successfully creates an ampedup<br />
metabolism. “Fire up the metabolism<br />
and you’ll burn everything you<br />
eat like {dry logs} thrown onto a bonfire,<br />
even if you eat a lot.” That’s pure<br />
<strong>Parrillo</strong> speak. She goes on, “Long<br />
term chronic dieting dampens your<br />
metabolism, your inner fire, turning<br />
it slowly, year by year, into a pile of<br />
wet logs. The less you eat, the more<br />
your metabolism cools. This is precisely<br />
the reason some people can’t<br />
lose weight even though they don’t<br />
<strong>Parrillo</strong> Principles:<br />
Imitation is the sincerest form of flattery – yet again!<br />
eat very much. Their metabolic flame<br />
has died out and they can’t get it lit<br />
again; their logs are wet and the whole<br />
{metabolic} process had become dysfunctional.”<br />
Now does that not sound like John<br />
<strong>Parrillo</strong> talking to a roomful of bodybuilders?<br />
They say imitation is the<br />
sincerest form of flattery and if that<br />
is the case, John <strong>Parrillo</strong> should feel<br />
more flattered than a Playboy Pet<br />
visiting a Marine base camp. There<br />
is no mention of Mr. <strong>Parrillo</strong> in Ms.<br />
Pomroy’s book and we will assume<br />
she has never heard of, come across,<br />
or is aware of any of John’s groundbreaking<br />
work in metabolic acceleration<br />
via nutrition and exercise.<br />
We assume she came to her conclusions<br />
completely independent of John<br />
– which makes the similarities all the<br />
more amazing. Many of the phrases<br />
in The Fast Metabolism diet sound<br />
as if they had emanated from John<br />
<strong>Parrillo</strong>’s mouth. “All you have to do<br />
is eat food – good food, delicious real<br />
food – in the specific order and way<br />
that I tell you to eat it. Give me four<br />
weeks and I will set your metabolism<br />
on fire.” Well amen sister. Welcome<br />
to the party, late as you might be. By<br />
the way, John <strong>Parrillo</strong> has been on<br />
a one man march when it comes to<br />
metabolic manipulation since 1980.<br />
Anyone that uses nutrition to amp the<br />
By Duke Nukem<br />
metabolism should thank John <strong>Parrillo</strong><br />
for blazing the path. He has done<br />
ground-breaking work in this area<br />
for the last quarter century and only<br />
now is science beginning to catch up<br />
to the conclusions <strong>Parrillo</strong> reached<br />
long ago.<br />
Ms. Pomroy’s book sales are through<br />
the roof and she is making money by<br />
the wheelbarrow full. Meanwhile the<br />
Godfather of the amped-up metabolism<br />
is largely ignored by the general<br />
public. Ms. Pomroy is a “Registered<br />
Wellness Consultant specializing in<br />
holistic health, nutrition, and exercise<br />
and stress management.” She<br />
has a college background in animal<br />
sciences and seems earnest and passionate.<br />
Ms. Pomroy makes continual<br />
use of the “bonfire parable” – relating<br />
in metaphorical terms the idea<br />
that a healthy metabolism is akin to<br />
a raging bonfire. <strong>Parrillo</strong> first used<br />
this comparison in seminars back in<br />
the 1980s. An old pro bodybuilder<br />
related the classic, <strong>Parrillo</strong>-inspired<br />
bonfire, clean fuel/dry log analogy a<br />
year or so ago in the <strong>Parrillo</strong> <strong>Performance</strong><br />
<strong>Press</strong>. He was quite eloquent.<br />
“Through the skillful blending of<br />
rigid eating and intense exercise, we<br />
can ‘build’ an accelerated metabolism.<br />
You should think of the optimal<br />
human metabolism as a bonfire. By<br />
combining high calorie multiplemeal<br />
eating with target nutritional<br />
supplementation, by adding intense<br />
resistance training and intense aerobic<br />
training, in very short order we<br />
can transform a sluggish metabolism<br />
into a raging metabolism.” Haylie<br />
instructs her readers, “I need you to<br />
eat no less than 35 meals per week!”<br />
The whole idea behind amping the<br />
metabolism is rooted in the idea of<br />
eating more food to lose weight. This<br />
contention seems so counterintuitive,<br />
so backwards, so wrong – how could<br />
you eat more and lose body fat? That<br />
is impossible! The eat-more-to-loseweight<br />
idea has been dismissed by the<br />
nutritional establishment for years<br />
as “crazy.”<br />
• The Energy Balance Equation is the<br />
Sacred Cow of modern conventional<br />
nutrition. The EBE is premised on<br />
the idea that if you need 2,000 calories<br />
a day to “cover the caloric cost”<br />
of your combined daily activities, and<br />
if you want to lose bodyweight, you<br />
need to eat less than 2,000 calories<br />
per day or create an “energy deficit”<br />
via exercise or a combination of diet<br />
and exercise. Period. End of story<br />
and end of discussion. No healthy<br />
exchange of ideas wanted, needed<br />
or required. The idea that a person<br />
can eat well in excess of their daily<br />
caloric requirements and lose bodyweight<br />
was (and is) deemed lunacy by<br />
the orthodox medical and nutrition<br />
establishment. To this day the EBE<br />
is considered gospel – this despite the<br />
thousands of bodybuilders that defy<br />
the EBE yet attain sub-10% body fat<br />
percentiles on a routine basis.<br />
<strong>Parrillo</strong> bristled and rebelled at the<br />
unchallenged “wisdom” of the EBE.<br />
He had a fleet of bodybuilders eating<br />
5,000, 7,000, up to 10,000 calories<br />
per day and adding mounds of muscle<br />
while not getting fat! These same men<br />
were reducing caloric intake down to<br />
3,500 calories (still in excess of their<br />
<strong>Parrillo</strong> Principles: Building the Metabolism<br />
caloric breakeven) in the weeks leading<br />
up to a competition and getting<br />
ripped to shreds – imagine attaining<br />
a 3% body fat percentile while eating<br />
far in excess of your EBE caloric ceiling!<br />
The bonfire analogy was perfect<br />
for explaining the nutritional procedures<br />
needed to build a blast-furnace<br />
metabolism, one akin to that of a pro<br />
bodybuilder. “How does the elite<br />
bodybuilder acquire or create an accelerated<br />
metabolism? The answer is<br />
we need to approach ‘building the metabolism’<br />
in the same identical manner<br />
in which we would when building<br />
a raging bonfire from scratch. To<br />
Clean food, in <strong>Parrillo</strong> bodybuilding<br />
terminology, refers to lean, fat-free<br />
protein, fibrous carbohydrates and<br />
some natural starch carbs.<br />
build a bonfire we must first start off<br />
igniting small amounts of kindling,<br />
dry and highly combustible small<br />
twigs and branches. Clean food is dry<br />
and combustible. At routine intervals<br />
we must refuel the fire.”<br />
Thermogenesis is a process whereby<br />
heat is created and released during<br />
the digestion of nutrients. Clean<br />
food, in <strong>Parrillo</strong> bodybuilding terminology,<br />
refers to lean, fat-free protein,<br />
fibrous carbohydrates and some<br />
natural starch carbs. These particular<br />
nutrients are highly combustible and<br />
once digested release high amounts of<br />
heat; high thermic foods amp up the<br />
metabolism. Low thermic foods are<br />
sugar-laden, chemically-drenched,<br />
estrogen-inducing artificial foods<br />
that depress the metabolism; these<br />
industrial foods are the equivalent<br />
of wet logs and preferentially used<br />
to create body fat. We start off building<br />
our metabolic bonfire with small<br />
amounts of clean food, food eaten<br />
without fail every 2-3 waking hours.<br />
We start the bonfire off with small<br />
amounts of dry, highly combustible<br />
twigs, branches and sticks. We add<br />
slightly larger branches as the fire<br />
builds; ultimately the fire burns so<br />
hot we can use logs. Small sparks<br />
turn into small flames and to start the<br />
metabolic kindling all the wood has<br />
to be dry and combustible. No wet<br />
logs allowed. The metabolic bonfire<br />
is built by establishing a rock-solid<br />
multiple-meal eating schedule. Initially<br />
the meals are small and always<br />
“clean.” Over time, just as larger logs<br />
are thrown onto a fire to morph it<br />
into a bonfire, ever larger amounts of<br />
clean food/fuel are consumed. Over<br />
time, the bodybuilder creates a raging<br />
blast furnace metabolism through<br />
the combination of nutrition and<br />
exercise.<br />
Once the metabolism is “built” as<br />
long as dry logs (the proper food<br />
fuel) are thrown onto the bonfire metabolism<br />
at the appointed times, the<br />
inferno will continue to rage. Haylie<br />
Pomroy came to her conclusions<br />
about accelerating the metabolism<br />
through her schooling in agricultural<br />
science. She mentored under autistic<br />
genius Temple Grandin and was<br />
schooled in animal production. Haylie<br />
was introduced to the art and science<br />
of livestock feeding and animal<br />
nutrition and she writes in her book,<br />
“We pump ourselves full of sugar<br />
and artificial sweeteners, hormoneridden<br />
protein and dairy products,<br />
and foods like wheat and corn and<br />
soy that are so genetically modified<br />
14 <strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong><br />
15
JOHN PARRILLO’S PERFORMANCE PRESS<br />
that it’s a wonder we can even digest<br />
them.” This could be right out of a<br />
<strong>Parrillo</strong> Nutrition Manual. Here’s<br />
another good quote of hers, “When<br />
your body produces too much RT3, it<br />
begins to store fat instead of burn it<br />
– even when you already have plenty<br />
of body fat stored onboard. RT3 acts<br />
like a goalie in front of a T3 receptor<br />
site, blocking the ball, which is T3,<br />
your brain detects the presence of<br />
plenty of thyroid hormones, no matter<br />
what kind are circulating, so it steps<br />
down thyroid hormone production<br />
across the board. Your metabolism<br />
slows down in response and you<br />
begin to store everything you eat as<br />
body fat, even healthful food.” That<br />
is really good stuff.<br />
Let us not give the impression that<br />
Pomroy and <strong>Parrillo</strong> are in lockstep<br />
all up and down the line – that<br />
would be factually inaccurate. Pomroy<br />
is far more lenient in terms of<br />
allowable foods than <strong>Parrillo</strong>. John<br />
would forbid many of the foods that<br />
Pomroy recommends. Most egregiously,<br />
Pomroy misses the proverbial<br />
boat by jumping on the mindless<br />
Low Fat nutritional bandwagon<br />
and not recognizing the nutritional<br />
shortcomings of a low-fat diet. The<br />
trick is to be a little sophisticated and<br />
understand there are beneficial fats<br />
we need to consume. The trick is to<br />
switch out your fats – substitute lost<br />
saturated fat calories derived from<br />
long-chain triglycerides with healthy,<br />
medium-chain triglycerides. MCTs<br />
always go to the head of the oxidation<br />
line, no matter what is in the body at<br />
the time they are digested. MCTs are<br />
preferentially oxidized, just as LCT<br />
fat is preferentially partitioned into<br />
fat storage. <strong>Parrillo</strong> would say that<br />
Ms. Pomroy is making a big mistake<br />
to pull all fat of all types out of the dieter’s<br />
diet – fat is really beneficial if it<br />
is benign. Fat has magnificent caloric<br />
density – 9 calories per gram – more<br />
than twice as nutrient-dense as protein<br />
or carbohydrate. The trick is using<br />
MCTs for our fat source. Once we<br />
do so, we now have all the benefits of<br />
fat intake (high density recuperative<br />
calories) without the body fat drawbacks<br />
associated with LCTs.<br />
CapTri ® is an MCT oil and the cornerstone<br />
supplement of <strong>Parrillo</strong>-inspired<br />
nutrition. MCTs have thermic<br />
value that is off the charts and there is<br />
Build and maintain metabolic<br />
bonfires with the driest,<br />
biggest and most thermogenic<br />
of all logs, MCT Oil!<br />
much science to suggest a continual<br />
intake of MCTs aids in the creation<br />
of a blast-furnace metabolism. Cap-<br />
Tri ® is the metabolic bonfire builder’s<br />
best friend. Since CapTri ® is a MCT,<br />
we can consume it in a variety of<br />
ways. CapTri ® is a liquid lipid derived<br />
from coconut oil. Elite bodybuilders<br />
will most often sprinkle one to three<br />
tablespoons of CapTri ® atop each<br />
of their multiple meals. CapTri ® is<br />
highly thermogenic and its continual<br />
consumption is akin to throwing gasoline<br />
onto our raging metabolic bonfire.<br />
Bodybuilders will use CapTri ®<br />
as a substitute for olive oil and sauté<br />
proteins and vegetables guilt-free. An<br />
intense exerciser needs fat to accelerate<br />
healing and recovery. If you can’t<br />
recover in time for the next training<br />
session, your efforts are stymied. Fat<br />
calories weigh in at 9 calories per<br />
gram and 120 per tablespoon. If we<br />
are all about building and maintaining<br />
metabolic bonfires – why do we<br />
deny ourselves the driest, biggest and<br />
most thermogenic of all logs, a 9-calorie<br />
per gram, head-of-the-oxidationline,<br />
recovery-speeding MCT fat!<br />
Ms. Pomroy also needs to emphasize<br />
physical activity to a far greater degree.<br />
She makes passing reference<br />
to the need to perform resistance<br />
training at a certain juncture or engage<br />
in a cardio session, but details<br />
are non-existent. <strong>Parrillo</strong>, being<br />
equally adept and accomplished as<br />
an exercise expert further accelerates<br />
his follower’s metabolisms<br />
with daily doses of intense exercise.<br />
The <strong>Parrillo</strong> approach towards<br />
resistance training could be summarized<br />
as ‘hard, heavy and often.’<br />
The cardio motto would be ‘every<br />
single day and twice a day in the<br />
month leading up to the bodybuilding<br />
competition.’ We think it’s encouraging<br />
that a book championing<br />
a dietary idea that John <strong>Parrillo</strong> has<br />
been espousing for decades is gaining<br />
traction among the general public.<br />
Victor Hugo once said, “An army<br />
can be resisted but not an idea whose<br />
time has come.” Perhaps the idea that<br />
the Energy Balance Equation is passé<br />
has arrived; perhaps the public is<br />
ready to at least consider the idea that<br />
there might be a new (actually a very<br />
old) way in which to combat the eternal<br />
battle of body fat. Pomroy’s best<br />
selling book will introduce a wide<br />
swath of people to the idea of eating<br />
more in order to lose body fat. If your<br />
metabolism is underfed and sluggish,<br />
let this article serve as your wake up<br />
call. Purchase a copy of the <strong>Parrillo</strong><br />
Nutrition Manual and let’s wake up<br />
your sluggish metabolism by eating<br />
more to lean out!<br />
On May 4, <strong>2013</strong>, Pamela Adams,<br />
one of our past <strong>Parrillo</strong> <strong>Performance</strong><br />
<strong>Press</strong> featured athletes, placed 2nd in<br />
her IFPA Bikini Professional Debut in<br />
Richmond, Virginia. She was also the<br />
winner of the Best Bikini Presentation<br />
award at the show. Congratulations<br />
Pam, what an awesome job!!<br />
<strong>Parrillo</strong> Update:<br />
Pamela<br />
Adams<br />
Photos by Matthew Shepley<br />
16 <strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com<br />
www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong><br />
17<br />
17
tips<br />
RECIPE<br />
spotlight<br />
Ginger Sauce For Vegetables<br />
2 tbsp. CapTri ®<br />
200 g. chopped onions<br />
1 clove garlic‐minced<br />
1 tsp. grated fresh ginger OR 1/2 tsp. dried ginger<br />
2 tsp. lemon juice<br />
Simmer onions and garlic in CapTri ® until soft. Stir<br />
in ginger and lemon juice. Simmer 5 minutes more<br />
to give flavors time to expand. Makes about 2/3 cup<br />
that can be refrigerated for later use.<br />
Especially good over carrots or zucchini! Ginger<br />
sauce also makes broiled fish tastier!<br />
Training Tip<br />
of the month:<br />
Twisting Stretch (Partner-Assisted)<br />
Start: Sit on the floor with your legs extended and<br />
together. Rotate your body slightly to the right. Facing<br />
you, your partner straddles your body just at your<br />
thighs. He then places his<br />
left hand and left knee<br />
under your shoulder. He<br />
also loops his right hand<br />
under your right shoulder<br />
and grasps the inside<br />
of his right knee with his<br />
right hand.<br />
Stretch: Straightening<br />
his right leg and bending<br />
his left leg, your partner<br />
then pulls up your torso, twisting your body to the<br />
right. This position is held for ten seconds. Repeat<br />
the stretch for the left side of your body.<br />
Variation: To also stretch your rib cage, your partner<br />
lifts your arm up and back.<br />
& tidbits<br />
Nutritional Information for 100g, cooked:<br />
Calories 33<br />
Protein 3.83g<br />
Fat .52g<br />
Total Carbs 3.12g<br />
of the month<br />
Food<br />
of the month:<br />
Broccoli Rabé<br />
• Also known as broccoli raab and rapini<br />
• Great source of vitamin A, vitamin C, potassium,<br />
and calcium<br />
• Has a nutty, more bitter taste than broccoli<br />
• Can be steamed, sauteed, stir-fried, or braised<br />
Fiber 2.8g<br />
Calcium 118mg<br />
Phosphorus 82mg<br />
Iron 1.27mg<br />
Sodium 56mg<br />
Potassium 343mg<br />
Vitamin A 4533 IU<br />
Try this great recipe idea using broccoli rabé:<br />
• Sauteed Broccoli Rabé and Garlic<br />
Wash 1 bunch broccoli rabé and remove tough stems.<br />
Blanch broccoli rabé in salted, boiling water for 1 minute<br />
and plunge into bowl of ice water, remove from<br />
bowl and dry well. Heat 1 TBS CapTri ® in skillet at medium<br />
heat, add 2 cloves garlic minced and a pinch of<br />
crushed red pepper, sauté until garlic is golden. Add<br />
broccoli rabé, toss to coat, and saute for 2-3 min.,<br />
then season to taste with No-Salt and pepper.<br />
nutrition Tip<br />
of the month:<br />
It’s not who diets the hardest, it’s who<br />
diets the smartest! Pre-contest dieting<br />
is not time for starvation. You should eat enough<br />
and do plenty of aerobics to build your metabolism.<br />
Lose bodyfat gradually by dieting in stages. Monitor<br />
your body composition every week so you know<br />
if you are losing bodyfat or lean body mass. Finally,<br />
keep precise records of everything you do the week<br />
before your contest. Analyze the results so you can<br />
look even better the next time. As we continue to<br />
work with top bodybuilders, we realize more and<br />
more that the human body is truly the ultimate anabolic.<br />
Train it properly, give it the nutrients it needs,<br />
and it will do amazing things.<br />
News & Discoveries<br />
In Fitness & Nutrition<br />
Don’t judge the nutrient content of white<br />
vegetables by color alone<br />
Potatoes and other white vegetables are just as important<br />
to a healthy diet as their colorful cousins in the produce<br />
aisle, according to the authors of a scientific supplement<br />
published in Advances in Nutrition. Although green, red<br />
and orange veggies are often promoted as top nutrient<br />
sources, white vegetables are nutrient powerhouses<br />
in their own right and deserve a place on your plate.<br />
“It’s recommended that the variety of fruits and vegetables<br />
consumed daily should include dark green and<br />
orange vegetables, but no such recommendation exists<br />
for white vegetables, even though they are rich in fiber,<br />
potassium and magnesium,” says the supplement’s editor<br />
Connie Weaver, PhD, distinguished professor of nutrition<br />
science at Purdue University. “Overall, Americans<br />
are not eating enough vegetables, and promoting white<br />
vegetables, some of which are common and affordable,<br />
may be a pathway to increasing vegetable consumption<br />
in general.”<br />
The supplement authors identify a substantial body of<br />
evidence that demonstrates how the inclusion of white<br />
vegetables, such as potatoes, can increase intake of<br />
shortfall nutrients, notably fiber, potassium and magnesium,<br />
as well as help increase overall vegetable consumption<br />
among children, teens and adults in the U.S.<br />
In addition, the papers detail the current and emerging<br />
science about key health benefits associated with<br />
consumption of potatoes and other white vegetables<br />
such as cauliflower, onions, mushrooms, turnips and<br />
kohlrabi.<br />
- Julie Larson Bricher, May 15, <strong>2013</strong>, McLean, Virginia<br />
Interesting<br />
Article Fact:<br />
Glucose not used right away is stored in the liver and<br />
muscles as glycogen, which provides an additional reservoir<br />
for energy. Read more in John’s article found<br />
on page 20.<br />
Dominique’s<br />
Time Cruncher<br />
Question<br />
of the month:<br />
Quick Tip<br />
of the month:<br />
Use your ice cream maker to make delicious Protein Ice<br />
To store salad greens and keep them fresh, loosely Kreem, all you need to add is water. You can also make a<br />
wrap small bunches of washed and dried greens in frosty shake using a blender, or just add the mix to water for<br />
a quick protein shake. Try the Protein Ice Kreem with a slice<br />
paper towels and place in resealable plastic bags, letting<br />
air out of the bags before sealing. Store the bags summer treat loaded with protein.<br />
of <strong>Parrillo</strong> Hi-Protein Cake or Contest Brownie for a sweet<br />
18 <strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com<br />
in www.parrillo.com the crisper drawer of the refrigerator. 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong><br />
19<br />
18<br />
19<br />
?<br />
Question: I’d like to know more about growth hormone<br />
and what I can do to increase its release in my<br />
body as I age.<br />
Answer: Growth hormone is the mightiest of all hormonal<br />
secretions as it increases mass and decreases<br />
bodyfat simultaneously, and aids in joint repair.<br />
The primary factor in determining overall<br />
GH secretion is undoubtedly age. Growth<br />
hormone levels are highest during childhood.<br />
Gradually GH levels decrease to about<br />
25 percent of the inital level in the elderly.<br />
The second major GH factor is body composition.<br />
Excessive bodyfat seems to decrease<br />
GH levels. GH is normally released in<br />
pulsatile (pulsation) fashion: the biggest spike occurs<br />
about two hours after deep sleep. So this means sleep<br />
is a stimulus for GH release. Other factors which increase<br />
GH release include exercise, excitement, stress,<br />
malnutrition and some specific nutrients. The amino<br />
acids Arginine Pyroglutamate and Lysine Monohydrochloride,<br />
when taken on a regular basis, have been<br />
shown to promote the secretion of growth hormone<br />
in the body. <strong>Parrillo</strong> has grouped this amino acid duo<br />
in it’s Enhanced GH Formula.<br />
As tomato season comes into full swing, be sure to<br />
store your tomatoes outside of the refrigerator for<br />
the best texture and flavor. On the other hand, summer<br />
favorites zucchini, summer squash and sweet<br />
corn do best stored in the refrigerator.<br />
Supplement<br />
of the month:<br />
Strawberry Flavor <strong>Parrillo</strong><br />
Protein Ice Kreem Mix<br />
• Packed with 42 grams of protein per serving<br />
• 0 grams of fat, 0 grams of sugar<br />
• Only 2 grams Net Carbs per serving<br />
• 3 ways to enjoy!
JOHN PARRILLO’S PERFORMANCE PRESS<br />
WRITTEN IN STONE: MY TEN COMMANDMENTS OF NUTRITION<br />
No. 1: You shall increase<br />
calories.<br />
Unlike conventional diets<br />
recommend, I want you to gradually<br />
increase your calories from<br />
quality foods. This builds your<br />
metabolism, and as long as you’re<br />
training hard, increasing calories<br />
decreases your body fat. Food has<br />
an anabolic effect and underfed exercisers,<br />
athletes, and bodybuilders<br />
often make great gains when they<br />
wise up and eat a little more. Weight<br />
training is the stimulus that causes<br />
muscle growth and the raw material<br />
to build new tissue comes from<br />
food. If you’re eating barely enough<br />
to sustain your present bodyweight<br />
and activity level you’ll have very<br />
little left over to build new tissue.<br />
No. 2: You shall consume lean<br />
protein.<br />
Muscle is made of protein, so if<br />
you want to develop lean, defined<br />
muscle, you’ve got to eat protein.<br />
Protein is to your body what a wood<br />
frame is to your house, or steel is to<br />
a bridge. Nutritionally, it the basic,<br />
most important building material in<br />
your body, essential to high-level<br />
health because of its role in growth<br />
and maintenance. Your body breaks<br />
down protein from food into nutrient<br />
fragments called amino acids<br />
and reshuffles them into new protein<br />
to build and rebuild tissue, including<br />
body-firming muscle. Protein<br />
also keeps your immune system<br />
functioning up to par, helps carry<br />
nutrients throughout the body, has<br />
a hand in forming hormones, and is<br />
involved in important enzyme reactions<br />
such as digestion.<br />
At <strong>Parrillo</strong> <strong>Performance</strong>, I’ve seen<br />
major gains in people who increase<br />
their protein to 2.5 or more<br />
grams of protein per pound of body<br />
Don’t skip the carbs!<br />
Sweet potatoes are a great<br />
carbohydrate option.<br />
weight. If you have trouble getting<br />
in that much, turn to our <strong>Parrillo</strong><br />
Optimized Whey Protein Powder <br />
or our <strong>Parrillo</strong> 50/50 Plus Protein<br />
Powder . Our <strong>Parrillo</strong> bars and Hi-<br />
Protein powder will help you too.<br />
Proteins found in the <strong>Parrillo</strong> Nutrition<br />
Program include fish, white<br />
meat poultry, egg whites, and of<br />
course, our line of protein powders<br />
and bars.<br />
No. 3: You shall eat carbs.<br />
Carbohydrates are energy foods.<br />
During digestion, they are changed<br />
into glucose (blood sugar), which<br />
circulates in your blood and is used<br />
as energy for the red blood cells and<br />
your central nervous system. Glucose<br />
not used right away is stored<br />
in the liver and muscles as glycogen,<br />
which provides an additional<br />
reservoir for energy.<br />
The allowable carbs on the <strong>Parrillo</strong><br />
Nutrition Program are called<br />
starchy carbs: potatoes, sweet potatoes,<br />
yams, brown rice, oatmeal,<br />
and legumes.<br />
No. 4: You shall not eat fruit or<br />
fructose.<br />
Eating too much fructose of any<br />
type is problematic because fructose<br />
is metabolized differently from<br />
glucose. Fructose is converted to<br />
fat in the liver and can be readily<br />
stored as body fat. That’s why fruit<br />
and processed foods are not recommended<br />
in the <strong>Parrillo</strong> Nutrition<br />
Program. Of course, fruit is generally<br />
healthy, containing vitamins,<br />
minerals and fiber. But the <strong>Parrillo</strong><br />
Program is based on achieving the<br />
best possible results. To that end,<br />
vegetables are a source of these nutrients<br />
because most vegetables do<br />
not contain fructose. Fructose can<br />
do three things in the body: First, it<br />
can be converted to fat in the liver;<br />
it preferentially fills liver glycogen<br />
stores so that even good complex<br />
carbs are more prone to spill over<br />
into fat; and it cannot be used by the<br />
muscles to recover glycogen.<br />
Fructose is the worst carb source<br />
for exercisers you can imagine. If<br />
you wanted to design a supplement<br />
to ruin your physique, it would be<br />
a fructose-based energy bar. Unfortunately,<br />
the vast majority of the<br />
bars out there rely on fructose as<br />
their major carb source, because it’s<br />
cheap.<br />
No. 5: You shall supplement your<br />
diet with good fats.<br />
Dietary fat is an essential nutrient,<br />
required to help form the structures<br />
of cell membranes, regulate<br />
metabolism, and provide<br />
a source of energy for exercise<br />
and activity. Along with carbohydrates,<br />
fat is a vital fuel source<br />
for your body. Allowable fats on<br />
the <strong>Parrillo</strong> Nutrition Program<br />
include flaxseed oil and evening<br />
primrose oil for their essential<br />
fatty acid content, and vegetable<br />
oils high in EFAs, and our specially<br />
engineered fat, CapTri ® .<br />
This fat has a unique molecular<br />
structure which causes it to follow<br />
a different metabolic route<br />
than regular fats. It behaves<br />
more like a carbohydrate in the<br />
body, except that it doesn’t increase<br />
insulin levels. This means you can<br />
use CapTri ® in place of carbs to<br />
decrease insulin levels and shift<br />
your metabolism into a fat-burning<br />
mode. This is very similar to the<br />
strategy of the high fat diets except<br />
without relying on conventional fat<br />
as an energy source. In short, Cap-<br />
Tri ® lets you reap the benefits of the<br />
high fat approach without the problems<br />
that go along with conventional<br />
dietary fat.<br />
No. 6: You shall eat your fibrous<br />
veggies.<br />
The veggies on the <strong>Parrillo</strong> Nutrition<br />
Program supply everything<br />
from antioxidants to phytochemicals.<br />
But the veggies also contain<br />
an amazing fat-fighting nutrient<br />
– fiber, the non-digestible remnant<br />
of plant foods. A growing body of<br />
research shows that high-fiber eating<br />
helps peel off pounds and banish<br />
them for good.<br />
How exactly does fiber work this<br />
weight-loss magic? When eaten<br />
with other nutrients like protein,<br />
fiber slows the rate of digestion<br />
too, stabilizing your blood sugar<br />
between meals so that it is not converted<br />
to fat stores. So eat your<br />
fibrous vegetables! They include<br />
Say No to Fruit and Fructose!<br />
Fructose is converted to fat in<br />
the liver and can be readily<br />
stored as body fat.<br />
broccoli, cauliflower, green beans,<br />
spinach and other greens, zucchini,<br />
summer squash, tomatoes, and<br />
salad vegetables.<br />
No. 7: You shall eat frequent<br />
meals.<br />
I have long recommended eating<br />
frequent meals throughout the day<br />
to build muscle and rev up metabolism.<br />
My preferred meal pattern is<br />
three main meals, punctuated by<br />
quick-fix meals of protein and carbs,<br />
or one of our Protein Powders made<br />
into a shake and/or a <strong>Parrillo</strong> bar.<br />
Usually, this pattern turns out to<br />
include 6 meals a day. This strategy<br />
works effectively for people,<br />
and is an excellent muscle-building<br />
method.<br />
No. 8: You shall supplement your<br />
diet.<br />
If your goal is to pack on mass,<br />
you can’t just take supplements.<br />
You have to follow a clean nutrition<br />
program that increases good calories<br />
and train with intensity. Once<br />
you’ve done all that, then you can<br />
add supplements, which will increase<br />
the nutrient density of your<br />
food. And once you’ve built a solid<br />
foundation of good food and hard<br />
training, the supplements I discuss<br />
here will give you the extra<br />
oomph for putting on mass, plus<br />
a powerful nutritional base.<br />
• Multivitamins: Multivitamins<br />
fill in gaps in today’s nutrient-depleted<br />
food, and provides<br />
nutritional insurance that<br />
we’re getting the vitamins we<br />
need for great health. <strong>Parrillo</strong><br />
<strong>Performance</strong>’s Essential Vitamin<br />
Formula starts with a 500<br />
mg base of Vitamin C and adds<br />
in vitamin A, B-1, B-2, B-6, and<br />
B-12, plus a jolt of folic acid, and<br />
for the Grand Finale, 5,000 IU of<br />
beta-carotene, the mightiest of antioxidants.<br />
This perfect combination<br />
of vitamins and minerals will help<br />
keep you going by supplying your<br />
body with much needed vitamin insurance.<br />
Suggested usage: One tablet<br />
with each meal.<br />
• Multiminerals: Many trace minerals<br />
play key roles in energy metabolism.<br />
During intense exercise,<br />
the rate of energy turnover in skeletal<br />
muscle may be increased up<br />
to 20 to 100 times the resting rate.<br />
Although an adequate vitamin and<br />
mineral status is essential for normal<br />
health, marginal deficiency<br />
20 <strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong><br />
21
WRITTEN IN STONE: MY TEN COMMANDMENTS OF NUTRITION<br />
JOHN PARRILLO’S PERFORMANCE PRESS<br />
states may occur when the metabolic<br />
rate is high.<br />
Per pill, <strong>Parrillo</strong> Mineral Electrolyte<br />
contains 250 mg of calcium; 5<br />
mg of iron; 250 mg of phosphorus;<br />
75 mcg of iodine in the form of kelp;<br />
250 mg of magnesium; 11 mg of<br />
zinc; 50 mcg of selenium; 500 mcg<br />
of copper; 10 mg of manganese; 25<br />
mcg of chromium picolinate; 45 mg<br />
of potassium; 500 mcg of boron;<br />
along with other nutrients. I recommend<br />
that you take one tablet with<br />
each meal during the day for improved<br />
metabolism and well-being.<br />
• Creatine Monohydrate: Typically,<br />
hard-training bodybuilders<br />
can expect an increase of 4 to 14<br />
pounds of lean mass during the<br />
first month of use. The more muscle<br />
mass you have, the more creatine<br />
you can assimilate leading<br />
to greater weight gains. I’ve seen<br />
athletes experience a 5 to 15 percent<br />
increase in strength on their<br />
maximum lifts and an increase<br />
of about 2 reps per set with their<br />
working weight during the first<br />
month. This increase in intensity<br />
allows you to put a greater load<br />
on the muscle, which will indeed<br />
increase your gains in muscle<br />
mass over time.<br />
The way to use creatine is to start<br />
with a loading phase, which usually<br />
is 20 grams a day for five to seven<br />
days. To do this, take five grams<br />
(one teaspoon) four times a day, for<br />
five to seven days. This is followed<br />
by the maintenance phase, which is<br />
five to ten grams a day. After only<br />
one month, you should see a noticeable<br />
increase in size and strength.<br />
<strong>Parrillo</strong> Creatine Monohydrate is<br />
the highest purity creatine supplement<br />
available. And a word of caution:<br />
don’t be fooled into buying<br />
creatine phosphate supplements;<br />
this form of creatine phosphate is<br />
not absorbed from the intestines.<br />
• Protein Powders: Our protein<br />
supplements give you a variety of<br />
protein types, from whey to casein.<br />
Our suggested usage is one<br />
or more servings (2 scoops mixed<br />
with 8 ounces or ¼ liter of water or<br />
beverage) taken as needed with or<br />
between meals, and taken before,<br />
during, and after workouts.<br />
• CapTri ® : A great way to enhance<br />
endurance and muscle-building is to<br />
put a tablespoon or two of CapTri ®<br />
in your whey protein powder shake,<br />
Photo by Jan Willem Geertsma<br />
If you miss the taste of milk<br />
on your oatmeal or in your<br />
coffee, try our Milk Flavor<br />
All-Protein or our 50/50 Plus<br />
Milk Flavor Protein Powder <br />
along with some creatine. You can<br />
also add CapTri ® to your meals; try<br />
drizzling some Butter Flavor Cap-<br />
Tri ® onto your veggies.<br />
• Fish Oil: Fish oil contains omega-<br />
3 fatty acids, which are essential<br />
fats that your body needs to function<br />
properly but does not make. Humans<br />
must eat them through food,<br />
which means eating seafood, such<br />
as salmon, tuna, sardines, mackerel<br />
or shellfish. Among the most potent<br />
omega-3s fatty acids are eicosapentaenoic<br />
acid (EPA) and docosahexaenoic<br />
acid (DHA).<br />
Each 3 capsules of <strong>Parrillo</strong> Fish Oil<br />
DHA 800 EPA 200 contains 1100<br />
milligrams of omega-3 fatty acids;<br />
this includes 800 milligrams of<br />
DHA and 200 milligrams of EPA. I<br />
suggest supplementing with 1 capsule<br />
daily, taken with meals.<br />
No. 9: You shall avoid dairy<br />
foods.<br />
Dairy foods like milk and cheese<br />
contain lactose, a sugar, and lots<br />
of fat, both of which can hurt your<br />
physique development. Sure, dairy<br />
foods are high in calcium, but you<br />
can also get calcium from many<br />
green vegetables such as broccoli<br />
and kale. If you miss the<br />
taste of milk on your oatmeal, try<br />
our Milk Flavor All-Protein or<br />
our 50/50 Plus Milk Flavor Protein<br />
Powder . It is a post-workout<br />
“smart bomb” that provides a<br />
perfect blend of high BV protein<br />
and slow release carbohydrates<br />
- exactly what your body craves<br />
after the slaughterhouse of high<br />
intensity training. The result is a<br />
fabulous tasting drink in powder<br />
form that when mixed with water<br />
provides 20 grams of protein,<br />
17 grams of carbs, and no fat or<br />
sugars per serving. Milk-flavored<br />
50/50 Plus powder allows you<br />
to recreate a perfect milk substitute<br />
with as much calcium but without<br />
the lactose or sugar of real milk.<br />
No. 10: You Shall Drink Plenty of<br />
Water.<br />
Drink at least eight to 10 glasses (12<br />
ounces each) of water a day. Water<br />
helps flush excess sodium and impurities<br />
from your system to better<br />
regulate your metabolism. Avoid<br />
sodas at all costs, and even watch<br />
diet sodas, which have been implicated<br />
in fat gain.<br />
Why we insist on intense cardio exercise…traps and neck<br />
development after age 40? No problem! Desert Island<br />
supplement? Who was Pat Casey? Best legs ever??<br />
Hello,<br />
I read where John <strong>Parrillo</strong> wants<br />
his bodybuilders to perform cardio<br />
to a point ‘where they are breathing<br />
hard.’ What does that mean?<br />
Why?! I ride my exercise bike everyday<br />
as soon as I get up and I am<br />
able to tool along at an astoundingly<br />
fast pace without breathing hard<br />
– that is a sign of my fitness – are<br />
your trainees so unfit that they have<br />
to breathe hard during exercise??<br />
Perhaps you people should stick to<br />
lifting weights and leave cardio to<br />
the lean and fit!<br />
Jay, Egg Harbor<br />
My oh my! Someone is having<br />
a hissy fit. Jay from Egg Harbor<br />
– you sound like an effete sissy that<br />
probably shot off his uncontrollably<br />
snide mouth around a real man once<br />
upon a time and likely got spanked<br />
Hard cardio burns the<br />
most calories in the<br />
shortest time, hard<br />
amps the metabolism<br />
maximally.<br />
in public. If you were within arms<br />
length I’d certainly consider spanking<br />
you in front of your little crew<br />
of boat club type friends. “You<br />
people” – isn’t that racial code used<br />
by skinny, sickly academic runner<br />
types as they sneer at anyone that<br />
dares have an arm in excess of 14<br />
inches or has served in the military?<br />
This type of sneering, man-to-man,<br />
with an over-muscled hard-breather<br />
could get you punched in the face<br />
Jay. Just saying. Actually in your<br />
snide, dismissive way, you bring<br />
up a good point; a subtle point, a<br />
point that illustrates the <strong>Parrillo</strong><br />
cardio approach. The idea is this:<br />
the best cardio is when we go<br />
hard! Hard cardio burns the most<br />
calories in the shortest time, hard<br />
amps the metabolism maximally.<br />
Sir – do you really think you are<br />
too fit to breathe hard? You just refuse<br />
to push yourself hard enough<br />
to breathe hard. No doubt you have<br />
some super expensive, smooth-as-<br />
22 <strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com<br />
www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong><br />
23
JOHN PARRILLO’S PERFORMANCE PRESS<br />
IRON VIC SPEAKS By IRON VIC STEELE<br />
glass stationary bike that is so efficient<br />
that it makes it hard to break<br />
a decent sweat, much less actually<br />
breathe hard.<br />
Anyone that extends their effort<br />
enough can enter into the zone of<br />
real cardio effort. The ideal pace<br />
lies just below oxygen debt threshold;<br />
when an athlete crosses the<br />
oxygen debt threshold they need to<br />
slow or stop the activity to recover<br />
their breath. By operating slightly<br />
below the threshold, the <strong>Parrillo</strong><br />
bodybuilder can tool along, breathing<br />
hard, burning calories at a<br />
maximum rate while amping the<br />
metabolism and actually reconfiguring<br />
cells. When operating<br />
right at the brink<br />
of the oxygen debt threshold,<br />
characterized by hard<br />
breathing, a remarkable<br />
physiological event occurs:<br />
mitochondria, cellular<br />
blast furnaces, are constructed<br />
(over time) within<br />
the working muscle. So not<br />
only does breathing hard<br />
and operating at just below<br />
the oxygen debt threshold<br />
burn the maximum number<br />
of calories, this intense<br />
cardio also causes the construction<br />
of new mitochondria. The<br />
more mitochondria we have, the<br />
leaner we become. It’s as simple as<br />
that. You Jay, will never experience<br />
any of these amazing benefits because<br />
you refuse to push yourself<br />
past proficiency and on into intensity,<br />
which is where the gains lie.<br />
Perhaps “your kind” should stick<br />
to swindling pension funds and<br />
embezzling assets from stockholders<br />
and leave real fitness and real<br />
manhood to “my kind.”<br />
Vic,<br />
Any chance of building traps and<br />
neck passed age 40? Mine are nonexistent<br />
and it is costing me big<br />
time at the local physique competitions<br />
I enter. I have a 15 inch neck<br />
and no traps to speak of. My upper<br />
body is actually quite good. I have<br />
wide shoulders, a genuine 18 inch<br />
arm and a 33 inch waist weighing<br />
180 at 5-8. For whatever reason, I<br />
have NO neck or trap development<br />
– this despite doing shrugs in every<br />
back workout for the last 10 years.<br />
Help! Tell me there is a trap/neck<br />
fix, even after age 40.<br />
James, San Fran<br />
Don’t let anyone tell you that just because<br />
you are on the wrong side of 40 that you<br />
are unable to build trap muscle.<br />
Well that’s a stunning testament<br />
to how worthless a trap exercise<br />
shrugs are. If you want Man traps<br />
you got to do Man exercises, like<br />
power cleans, high pulls and deadlifts.<br />
The traps (and erectors) are<br />
powerful back muscles that need<br />
to be stimulated by super heavy<br />
poundage – however that heavy<br />
poundage needs to be moved for a<br />
far greater distance than shrugging<br />
in order to maximally stimulate the<br />
traps and neck. You’ll never see an<br />
outstanding set of traps without an<br />
equally outstanding neck: build<br />
mountainous traps and the neck<br />
will build itself of its own accord.<br />
Here is a real man back routine that<br />
will add slabs of muscle to trap/<br />
neck/erectors; this routine need<br />
only be done once a week…<br />
• Power clean - 4-5 sets of 3 reps:<br />
start light, add weight each set, pull<br />
high, whip elbows<br />
• High pull - 2-3 sets of 3 reps:<br />
continue where PCs left off, pull to<br />
belt buckle height<br />
• Deadlift - 3-5 sets of 3 reps: add<br />
weight each set, work up<br />
to one, all-out triple<br />
Each week for 10 consecutive<br />
weeks add 5-10<br />
pounds per lift per week –<br />
start off below capacity in<br />
each lift. Drill technique<br />
and position. Done wrong,<br />
these lifts will hurt you!<br />
Remember to fire down<br />
lots of recuperative calories,<br />
<strong>Parrillo</strong>-style. Drink<br />
a 50/50 Plus shake after<br />
this back-killer workout<br />
without fail. <strong>Parrillo</strong> pro<br />
bodybuilders will eat a handful of<br />
Muscle Amino Formula capsules<br />
30 minutes prior to a workout in order<br />
to “spare” protein that is about<br />
to be decimated in a workout. After<br />
the session, these same pros will<br />
gobble a second handful of Muscle<br />
Amino Formula capsules to replenish<br />
battered muscles and start<br />
the recovery process. Don’t let anyone<br />
tell you that just because you are<br />
on the wrong side of 40 that you are<br />
unable to build trap muscle. Here is<br />
the good news: because you haven’t<br />
done any REAL trap work (shrugs<br />
don’t count as real trap work) by<br />
suddenly commencing this <strong>Parrillo</strong><br />
program of PCs, hi-pulls and deadlifts,<br />
and because you are going to<br />
fire down calories and douse your<br />
body with 50/50 Plus and Muscle<br />
Amino Formula before, during,<br />
and after every workout – your<br />
traps, neck and erectors are going<br />
to explode with growth as they are<br />
shock-blasted. Age has nothing to<br />
do with it.<br />
Hello Mr. Steele,<br />
What is the first supplement you<br />
would put a hard-training teenage<br />
boy on – a kid on a limited<br />
budget?<br />
Bill, Jacksonville<br />
I would say without hesitation <strong>Parrillo</strong><br />
Hi-Protein powder. This is<br />
the original and there is a reason<br />
that this supplement has stayed in<br />
production for over 30 years: real<br />
results delivered consistently! The<br />
proprietary blend of proteins in Hi-<br />
Protein offers a sustained release<br />
of high quality protein over a protracted<br />
time period; protein is the<br />
key nutrient for building muscle<br />
and supplemental protein means<br />
the athlete does not have to cook<br />
and chew every gram of protein<br />
needed to hit minimum daily protein<br />
standards as outlined in the<br />
<strong>Parrillo</strong> nutritional manual. High<br />
protein intake is the single most<br />
important nutritional aspect of the<br />
<strong>Parrillo</strong> approach. John recommends<br />
that everyone engaged in<br />
hard training ingest 1 gram per<br />
pound of bodyweight per day. A<br />
200 pound man would look to ingest<br />
200 grams of protein. He wants<br />
his athletes and competitive bodybuilders<br />
to ingest 1.5 grams of protein<br />
per pound of bodyweight – or<br />
more! Now the bodybuilder could<br />
certainly eat nothing but chicken<br />
breast and tuna and lean beef to<br />
make his 200 grams per day; however,<br />
<strong>Parrillo</strong> Pro bodybuilders will<br />
start their morning with a Hi-Protein<br />
shake and end their day with<br />
<strong>Parrillo</strong>’s Hi-Protein Powder:<br />
There’s a reason this supplement<br />
has stayed in production for<br />
over 30 years: real results<br />
delivered consistently!<br />
a second of these delicious concoctions.<br />
Right there they have consumed<br />
62 grams of protein – and<br />
that goes a long way towards 200<br />
grams – particularly if you are also<br />
supplementing with 50/50 Plus (17<br />
grams of protein per serving) after<br />
a workout and eating a <strong>Parrillo</strong> bar<br />
of some type or kind during the<br />
day (15 grams.) Suddenly without<br />
even realizing it, you are consuming<br />
100 grams of protein per day<br />
purely through <strong>Parrillo</strong> supplementation.<br />
Did we mention that <strong>Parrillo</strong><br />
Hi-Protein is, was, and remains,<br />
the finest tasting protein powder<br />
on the planet? Potency and taste<br />
leave very little doubt as to why<br />
<strong>Parrillo</strong> Hi-Protein powder, an<br />
oldie and a goodie, remains my top<br />
choice as the cornerstone <strong>Parrillo</strong><br />
supplement.<br />
Old Man,<br />
What was the scoop on a powerlifting<br />
dude named Pat Casey – I<br />
know he was the first guy to bench<br />
press 600 pounds – I read in some<br />
old Strength & Health training<br />
magazines that he was a training<br />
maniac and used to train at Bill<br />
Pearl’s gym in the 1960s. How did<br />
these guys get so strong back then?<br />
Nowadays there a quite a few 1000<br />
pound bench pressers – why are the<br />
modern guys so much stronger?<br />
Ralph C., Maryland<br />
Take away the modern bench press<br />
“shirt” and there are no 1000 pound<br />
bench pressers! Imagine a shirt<br />
made of canvas specially made for<br />
bench pressing that is so restrictive<br />
it adds 300 pounds or more to what<br />
a man can bench press. The fellow<br />
that holds the 165 pound world record<br />
bench press of 700 wearing a<br />
bench shirt bragged in a magazine<br />
that when he made his 700 bench,<br />
his best “raw” no shirt, regular<br />
bench press was 405. Hell, Ric Weil<br />
bench pressed 551 weighing 178<br />
in 1984 in a T-shirt – what could<br />
he have benched wearing one of<br />
these ridiculous bench shirts?? Pat<br />
Casey was the first man to bench<br />
press 600 in 1968. Pat weighed 330,<br />
stood 6-2 and could seated front<br />
press 405, incline dumbbell press a<br />
pair of 220 bells for reps and once<br />
performed a dip with 380 pounds<br />
24 <strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong><br />
25
JOHN PARRILLO’S PERFORMANCE PRESS<br />
strapped to his 300 pound body.<br />
Men back then trained a lot more<br />
and would often squat, bench press,<br />
deadlift and overhead press three<br />
times a week, heavy! They didn’t<br />
have the drugs, supplements, food<br />
or advantage we have in <strong>2013</strong>; yet<br />
strip away all our shirts and squat<br />
suits and monolifts and knee wraps<br />
and all the other poundage inflators<br />
and guess what?? The modern<br />
strongman is WEAKER than the<br />
‘unequipped’ ancients.<br />
Hello,<br />
I am trying to alter my physique<br />
to a significant degree on my summer<br />
vacation – I am a teacher with<br />
the summer off and I want to get<br />
back into top shape. My problem<br />
is since starting up my four times<br />
weekly weight training and my six<br />
times weekly cardio I am dragging<br />
butt! My training started off really<br />
well but by the middle of the 2nd<br />
week I was not able to recover at<br />
all! Help! I hate the idea of cutting<br />
back, but I might have bitten off<br />
more than I can chew.<br />
Arn, Falls Church<br />
Classic, classic, classic...you didn’t<br />
kick up your (clean) calories to “support”<br />
the huge upswing in physical<br />
activity and now you have created<br />
a catabolic environment where you<br />
are breaking yourself down instead<br />
of building yourself up. No, don’t<br />
cut back on what is likely some really<br />
effective training – instead,<br />
increase your calories dramatically<br />
and watch as the earmarks of “overtraining”<br />
disappear. Yes, there really<br />
is such a condition as being overtrained:<br />
too much intense physical<br />
activity in relation to the number<br />
of calories you consume will tear<br />
the body down. John <strong>Parrillo</strong> once<br />
said, “Those individuals that train<br />
hard and heavy and often and feel<br />
dragged out afterwards can correct<br />
this condition by increasing calories<br />
– calories are anabolic and stimulate<br />
recovery and growth. Those<br />
that insist on under-eating in the<br />
face of intense and prolonged training<br />
are doomed to fail as at some<br />
point the body breaks down; take<br />
Where do you rate in<br />
the quest for Best Leg<br />
Development?<br />
advantage of the anabolic (healing,<br />
recovery, growth) properties of<br />
regular food.” <strong>Parrillo</strong> nutritional<br />
supplements are mighty allies in<br />
the fight against true over-training.<br />
Back in the 80s when the idea of<br />
over-training became widespread<br />
and was a hot topic of discussion,<br />
the mantle of “I don’t want to end<br />
up over-trained” became an excuse<br />
for laziness. At a time when overtraining<br />
was the hot buzz phrase,<br />
John <strong>Parrillo</strong> famously replied, “In<br />
my opinion there is no such thing<br />
as over-training – only under-eating.”<br />
Those extra calories should<br />
not be derived from pizza, beer<br />
and ice cream. Instead, try a massive<br />
increase in your consumption<br />
of lean protein. Add in some potent<br />
<strong>Parrillo</strong> supplements and see if this<br />
infusion of nutrients doesn’t allow<br />
you to overcome the over-training<br />
morass you find yourself mired in.<br />
Greetings,<br />
Who has the best legs you ever<br />
saw?<br />
Bob, Columbia<br />
I assume by “legs” you mean thighs,<br />
calves and hamstrings. If it were<br />
thighs only I would say Tom Platz<br />
circa 1983. His thigh development<br />
is still the best ever, thirty years<br />
down the road. Platz built his legs<br />
with his exemplary ass-on-heels<br />
upright squatting. A former powerlifter,<br />
Tom could rep 650 wearing<br />
just a belt and once squatted 315 for<br />
30 straight minutes. For overall leg<br />
development I would give the nod<br />
to Dorian Yates. The Diesel’s legs<br />
at his 3rd Olympia win were the<br />
best overall legs I have ever seen:<br />
from front, back, or side view.<br />
That particular year his leg size<br />
was astounding and he was ripped<br />
to shreds to boot. His calves were<br />
the best we’ve ever seen in bodybuilding,<br />
his hamstrings were like<br />
bowstrings and his thighs, while<br />
not quite in Platz’s class, were still<br />
incredible. For whatever reason,<br />
Yates never quite attained that<br />
combination of freaky size, overall<br />
thigh/ham/calf development and<br />
crisp, fat-free condition he did that<br />
one year. Platz for thighs; Dorian<br />
for legs.<br />
26 <strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com<br />
www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong><br />
27
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