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Julie<br />
Michaelson<br />
Single mother of four becomes gym owner;<br />
shows other moms how to ‘fit fitness in.’<br />
Photos by Mark Mason<br />
In this day and age, adversity<br />
lurks around every corner. Julie<br />
Michaelson found herself a<br />
jobless single mother of four young<br />
children and in a classic example<br />
of turning lemons into lemonade,<br />
this female dynamo was able to<br />
turn her love of fitness and training<br />
into owning and operating a successful<br />
gym business. It was one<br />
amazing rollercoaster ride for this<br />
37 year old mom. Julie related her<br />
tale of overcoming the odds, “I gave<br />
birth to twin girls in 2006 and I was<br />
pretty sure that I was doomed to<br />
having a ‘mom body.’ I refused to<br />
accept this without a fight and was<br />
determined to not live life in a state<br />
of eternal fatness. When my girls<br />
were two months old I was able to<br />
resume working out. I would hit the<br />
gym every morning with my twins<br />
and my two year old son in tow. I<br />
would bang out 30 to 45 minutes of<br />
cardio, determined to gain back my<br />
previously lean body.” Julie fought<br />
hard to regain her health and vitality<br />
with her gym efforts, limited<br />
as they were. “In 2007 I met a new<br />
friend at the gym and we started<br />
training together. With my girls being<br />
a little bit older, I now found I<br />
had time to perform cardio and lift<br />
weights, all in the same workout.<br />
Training with a partner allowed me<br />
to lift heavier than I would have<br />
dared to on my own.” By early 2008<br />
Julie had lost all of her pregnancy<br />
weight – and then some. “I was<br />
looking and feeling great. People<br />
around the gym started asking me<br />
if I planned on competing in a figure<br />
or bikini competition. I hadn’t<br />
really considered competing, but<br />
with this unsolicited praise, the idea<br />
of competing was planted in my<br />
mind; for the first time ever I actually<br />
began entertaining the idea of<br />
entering a competition.”<br />
Julie had always loved setting goals<br />
and then setting out to achieve<br />
those goals. “I love a challenge and<br />
I am a competitor. This idea that I<br />
might compete as a figure or bikini<br />
competitor began fueling my motivation.<br />
Having this idea of stepping<br />
onstage in the back of my mind<br />
automatically took my workout intensity<br />
and attention to diet to the<br />
next level.” Unfortunately Julie’s<br />
Julie Michaelson with a group of her training clients at<br />
her facility in Seattle, Washington<br />
May 2012 / <strong>Performance</strong> Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> Press / May 2012
JOHN PARRILLO’S PERFORMANCE PRESS<br />
Julie Michaelson<br />
“Having this idea of stepping onstage in the back of my mind automatically<br />
took my workout intensity and attention to diet to the next level.”<br />
marriage was unraveling. Training<br />
intensely (with a secret desire to<br />
compete) created a welcome distraction<br />
during times of emotional<br />
turmoil. Julie, at the urging of her<br />
training partners and gym members,<br />
decided to pick a competition<br />
and then set about prepping for it.<br />
On October 4, 2008 she stepped onstage<br />
at the Washington Ironman as<br />
a figure competitor. “I placed 7 th out<br />
of 15 and felt good about that: this<br />
was a good showing in a big show<br />
for a skinny girl (like me) with no<br />
real muscle to speak of.” She discovered<br />
that she loved being onstage.<br />
“I loved the competition; I loved the<br />
nervousness of backstage preparation;<br />
I loved walking onstage in<br />
front of an audience. As soon as the<br />
Ironman was over I wanted to do it<br />
again.” And so she did. Two weeks<br />
later she competed in her second<br />
competition and secured 5 th place.<br />
“After the exhilaration of competing<br />
in two back-to-back shows, I<br />
became depressed. The distraction<br />
of my focused training evaporated.”<br />
Julie fell off the diet wagon and added<br />
fifteen pounds of fat faster than<br />
you can say “ice cream sundae.” It<br />
was around this time she met a new<br />
bodybuilder friend: Jon Blodgett<br />
introduced her to <strong>Parrillo</strong> products<br />
and philosophies.<br />
“Jon is a Certified Personal Trainer<br />
and Certified Strength and Conditioning<br />
Specialist and offered to<br />
become my training partner. I felt<br />
like I had hit the jackpot! I was revitalized<br />
and renewed.” Jon created<br />
for Julie a <strong>Parrillo</strong>-style nutritional<br />
game plan and taught her the nuances<br />
of <strong>Parrillo</strong>-style hardcore<br />
training. He showed her the intense<br />
cardio that is a <strong>Parrillo</strong> hallmark<br />
and Jon introduced Julie to Pacific<br />
Northwest bodybuilding legend and<br />
multi-time <strong>Parrillo</strong> <strong>Performance</strong><br />
cover man, David “Dr. Buff” Patterson.<br />
“David is a real bodybuilding<br />
guru. He coached me through three<br />
competitions in 2009. Dave taught<br />
me; he was a fountain of bodybuilding<br />
knowledge and I was a sponge.<br />
I soaked up every word he said; I<br />
devoured every email he sent; I became<br />
his best student.” Julie filed<br />
for divorce in 2009 and simultaneously<br />
embarked on a new career. “I<br />
took the plunge and became a personal<br />
trainer. It was a rough time for<br />
me. I was a newly single mother of<br />
four young children trying to navigate<br />
my way through the turmoil<br />
of divorce. I was trying to move<br />
my life forward for myself and my<br />
children.” She redoubled her training<br />
efforts; she redoubled her career<br />
efforts as a personal trainer; she redoubled<br />
her motherly efforts and became<br />
a concentrated ball of energy.<br />
Julie arose at 4 am every morning<br />
and went all out until she collapsed<br />
in the evening after her last child<br />
was put to bed. She stepped up and<br />
Photo by Mark Mason<br />
Julie created a bootcamp for new<br />
mothers looking to stay fit: “I showed<br />
them that they could achieve the body<br />
of their dreams after having children. I<br />
taught mothers with young children all<br />
about proper <strong>Parrillo</strong>-style nutrition<br />
designed to build the metabolism.”<br />
Julie with her team at the Gladiator Rock’n Run ,<br />
a challenging obstacle course race<br />
took on more and more and more.<br />
“I competed in the 2010 Vancouver<br />
Natural and Emerald Cup and<br />
I placed last in both competitions.<br />
I was devastated: I was shattered<br />
mentally, physically and emotionally.<br />
I made the mistake of using<br />
prescription diuretics in a last ditch<br />
desperate attempt to appear stageready.<br />
I had taken on too much in<br />
too many areas.”<br />
Her sincere efforts to push through<br />
on all fronts, in spite of and despite<br />
her situation, proved to be too<br />
much. “After the disastrous competition,<br />
I went on a binge and gained<br />
thirty five pounds of bodyweight in<br />
fourteen days. This sent me into a<br />
physical and emotional tailspin. I<br />
actually developed some medical<br />
complications as a result of my extreme<br />
behavior.” Ballooned up and<br />
miserable, Julie’s body was fighting<br />
her every effort to regain equilibrium.<br />
“Despite my desperate attempts<br />
to shed excess weight, my body was<br />
fighting me. I couldn’t drop bodyweight<br />
no matter what method I<br />
tried. Finally I decided to give in.<br />
I decided to stop all my frantic efforts<br />
and give myself<br />
a break and not worry<br />
about it. I stopped<br />
training; I ate clean<br />
and I rested my body<br />
completely. I gave<br />
my mental state a<br />
break. I had all these<br />
plans and aspirations<br />
to compete that fall;<br />
however my body<br />
was so burnt out and<br />
so over-trained that I<br />
finally decided to put<br />
off competing and focus<br />
on other things.”<br />
Like making a living;<br />
Julie found she was an excellent<br />
personal trainer. Her ultimate<br />
dream was to open a gym in Seattle.<br />
“In November of 2010 a business<br />
opportunity presented itself and I<br />
started thinking that maybe NOW<br />
was the time to open a gym. I put<br />
together a business plan, assembled<br />
an advisory board and launched<br />
my new gym business. By the end<br />
of December 2010 I had the gym<br />
equipment on order. On February 1 st<br />
2011 we opened for business.” Julie<br />
Michaelson was the proud owner of<br />
a new fitness facility.<br />
“I launched ‘MILF’ a fitness takeoff<br />
on the lewd acronym. Mothers<br />
in Love with Fitness started off as<br />
a boot camp program for moms. I<br />
decided to focus on teaching young<br />
mothers; I showed them that they<br />
could achieve the body of their<br />
dreams after having children. I<br />
taught mothers with young children<br />
all about proper <strong>Parrillo</strong>-style nutrition<br />
designed to build the metabolism.<br />
The biggest misconception<br />
amongst women is that they need<br />
“The biggest misconception amongst women is that they need to starve in<br />
order to lose body fat. I taught them the need to combine multiple-meal<br />
eating with lifting weights and performing serious cardio.”<br />
May 2012 / <strong>Performance</strong> Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> Press / May 2012
JOHN PARRILLO’S PERFORMANCE PRESS<br />
Julie Michaelson<br />
Julie backstage with her competition coach<br />
David Patterson: “David is a real bodybuilding<br />
guru. He coached me through three<br />
competitions in 2009. Dave taught me;<br />
he was a fountain of bodybuilding<br />
knowledge and I was a sponge.”<br />
to starve in order to lose body fat.<br />
I taught them the need to combine<br />
multiple-meal eating with lifting<br />
weights and performing serious<br />
cardio. Another huge misconception<br />
among women is that weight<br />
training makes them big and bulky<br />
– as if it was that easy – as if you<br />
could take a few sporadic weight<br />
workouts, here and there, and suddenly<br />
develop these<br />
huge manly muscles<br />
– yet this muscle<br />
myth is prevalent.”<br />
Julie found a huge<br />
untapped audience<br />
for her MILF approach.<br />
“I had built<br />
my MILF boot camp<br />
program up to where<br />
it had huge participation;<br />
its popularity<br />
transferred over to<br />
my new fitness facility.<br />
My gym specializes in training<br />
women, especially mothers.<br />
It gives me immense satisfaction<br />
to watch my female clients lifting<br />
hard and heavy, training intensely,<br />
eating right and making gains. I<br />
love watching them eat their <strong>Parrillo</strong><br />
bars on the way out of my gym<br />
after a result-producing workout. I<br />
teach the benefits of proper <strong>Parrillo</strong><br />
nutrition, combined with serious<br />
strength training and intense cardio;<br />
I show them this triple combination<br />
is rewarding and productive.” Quite<br />
naturally during the critical time<br />
when she was launching her new<br />
facility, Julie put her competitive<br />
career on hold. She concentrated<br />
all her energies on building her new<br />
business and single parenting four<br />
kids. Once things leveled off and<br />
Julie developed and adapted to the<br />
demands of the new business, once<br />
she established a nice pattern and<br />
rhythm to her new life, she felt she<br />
needed to trim up. “I got the urge to<br />
compete.”<br />
She had added a lot of bodyweight<br />
and now that a new normalcy had<br />
been established, she felt good<br />
about her transition. Julie thought<br />
the time was right to trim down and<br />
tone up: factually a leaner, fitter,<br />
more muscular Julie Michaelson<br />
would be good for business. Fourteen<br />
weeks prior to the 2011 Washington<br />
Ironman competition, Julie<br />
decided to enter; she set out to lose<br />
thirty pounds of fat while simultaneously<br />
adding muscle. “I decided<br />
the best way to trim down was compete:<br />
I would devote myself totally<br />
to contest preparation for the next<br />
three months.” She invoked her old<br />
discipline and never missed a cardio<br />
session, never missed a weight<br />
training session, never missed a<br />
meal and never once cheated on her<br />
diet. “Everything I did was spot-on.<br />
My desire to mount a comeback was<br />
so strong that my discipline seemed<br />
effortless.” In a fit of inspiration Julie<br />
decided that she could meld her<br />
own preparation with a parallel program<br />
for her MILF clients. “I decided<br />
to take my gym members along<br />
with me on my journey. I launched<br />
the “Be Your Best Self” challenge<br />
and the challenge was very successful;<br />
clients would strive for their<br />
physical goals as I strove for mine.<br />
We would keep each other on track<br />
and inspired.” Her routine was grueling.<br />
“I would arrive at my gym at<br />
4 am and perform an hour of cardio.<br />
I would then head home and<br />
get my four kids ready for the day.<br />
After work I would get my children<br />
settled in and head back to the<br />
gym to lift weights and perform a<br />
second cardio session. I was making<br />
terrific progress and I was really<br />
focused on my goal. My visible<br />
progress inspired clients involved in<br />
the Be Your Best Self challenge. It<br />
was a win/win situation all the way<br />
around.”<br />
On September 24, 2011 Julie stepped<br />
on stage for her eighth figure competition.<br />
“I placed 2 nd in my figure<br />
“I feel that I am living proof that you<br />
can do anything if you want it badly enough.”<br />
Photo by Mark Mason<br />
class and 4 th in the bikini class. I<br />
trained specifically for figure so I<br />
was ecstatic! This was, by far, the<br />
best I have ever looked in my entire<br />
life. After the competition, I was so<br />
hungry for more that I decided to<br />
do another competition three weeks<br />
later. I tightened up my diet and performed<br />
cardio for two hours every<br />
day to see if I could come in even<br />
leaner. I did just that and placed 2 nd<br />
in figure and 4 th in bikini; more importantly,<br />
I looked significantly better<br />
in the second show than I did in<br />
the first.” Determined not to repeat<br />
mistakes of the past, Julie backed<br />
off her contest preparation in a slow<br />
and sustained way, so as to avoid<br />
any harsh rebounding. “I am happy<br />
to say that by keeping my diet clean,<br />
by keeping my CapTri ® intake high,<br />
by sticking with my morning cardio<br />
routine, I have gained a mere<br />
five pounds in the six weeks that<br />
followed the dual competitions. I<br />
am planning to hold this look until<br />
I gear up for the 30 th Anniversary<br />
of the Emerald Cup in April of<br />
2012.” Julie is in hot pursuit of the<br />
coveted Gold Tiara given to Emerald<br />
Cup female class winners. She<br />
feels her example is a good one for<br />
other mothers. “I feel that I am living<br />
proof that you can do anything<br />
if you want it badly enough. Are<br />
you willing to put in the work? The<br />
excuses I hear, ‘I don’t have time for<br />
fitness’ or ‘I don’t have time to eat<br />
right’ are meaningless. You can do<br />
it. If I can make the time, anyone<br />
can make the time. If you have the<br />
burning desire you can transform<br />
yourself from fat to fit!”<br />
Training Split<br />
Sunday Deltoids<br />
Monday Legs<br />
Tuesday Back<br />
Wednesday Chest<br />
Thursday Deltoids & Legs<br />
Friday Arms<br />
Saturday off<br />
Julie's<br />
Daily Meal Schedule<br />
Meal 1 (pre-cardio): <strong>Parrillo</strong> Optimized<br />
Whey Protein shake<br />
Meal 2: Oatmeal, egg whites, zucchini<br />
Meal 3: Oatmeal, egg whites, zucchini<br />
Meal 4: Chicken, vegetables, oatmeal<br />
Meal 5: Chicken or tilapia fish, vegetables<br />
Meal 6: Ground turkey or salmon,<br />
vegetables<br />
Meal 7: <strong>Parrillo</strong> Hi-Protein shake<br />
“I supplement with 4 to 6 tablespoons of CapTri ®<br />
each and every day. I will increase my CapTri ® intake<br />
as I deplete carbohydrates as a contest draws near. I<br />
snack on <strong>Parrillo</strong> Contest Cookies and <strong>Parrillo</strong> Chew<br />
Bars between meals if needed.”<br />
Photo by Mark Mason<br />
“Are you willing to put in the work?<br />
The excuses I hear, ‘I don’t have time<br />
for fitness’ or ‘I don’t have time to eat<br />
right’ are meaningless. You can do it.”<br />
May 2012 / <strong>Performance</strong> Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> Press / May 2012
JOHN PARRILLO’S PERFORMANCE PRESS<br />
I<br />
had been invited by the<br />
Boston University Bodybuilding<br />
and Fitness Club<br />
to be part of a ‘Superstar<br />
Seminar’ they were organizing.<br />
You may know that<br />
B.U, as locals call it,<br />
is a very prestigious<br />
and highly respected<br />
center of higher<br />
learning. I like to<br />
casually mention<br />
that my wife attended.<br />
It’s true that<br />
she quit after her<br />
first semester, but<br />
technically she did<br />
go there.<br />
These enthusiastic<br />
kids had gathered<br />
together myself and<br />
three IFBB Pro’s.<br />
First was Jose ‘The<br />
Boston Mass’ Raymond,<br />
who had<br />
moved to Maryland<br />
six months before<br />
but stubbornly<br />
retained his cool<br />
nickname. Next was<br />
IFBB and WNBF<br />
Pro Greg Rando,<br />
who didn’t take up<br />
bodybuilding until<br />
losing his eyesight<br />
to a rare genetic disease as a teenager.<br />
Last was Lori Steele, another<br />
IFBB Pro and also a champion<br />
powerlifter. Unlike me, she<br />
doesn’t mind being asked “how<br />
“Back training isn’t quite as<br />
glamorous as bench pressing.”<br />
much ya bench?” In her case, it’s<br />
a lot. I was the only one up there<br />
who was not a professional bodybuilder,<br />
but luckily nobody seemed<br />
too upset or wanted their money<br />
back. The fact that<br />
I’ve been training<br />
for 28 years and<br />
have published<br />
about 5,000 articles<br />
makes up for my<br />
lack of a laminated<br />
card which would<br />
represent my status<br />
as a Pro.<br />
A BODYBUILDER IS BORN: Generations<br />
After we each introduced<br />
ourselves<br />
and briefly gave<br />
our spiel about how<br />
we got into bodybuilding<br />
and what<br />
it’s done for us,<br />
we opened up the<br />
floor for questions.<br />
Most of them were<br />
about nutrition, as<br />
it seems to be the<br />
most confusing<br />
aspect for the majority<br />
of aspiring<br />
bodybuilders. A<br />
good half the audience<br />
appeared to be<br />
appalled at the fact<br />
that we ate on average<br />
every two to two and a half<br />
hours. I’ve often found that to be<br />
the most difficult part of being a<br />
bodybuilder for most people to -<br />
sorry, I had to say this - swallow.<br />
Afterward, one of the older attendees<br />
came up to tell<br />
Jose how surprised he<br />
was that we were all<br />
so intelligent. I’m sure<br />
he meant well, but talk<br />
about a back-handed<br />
compliment! This is<br />
not so different from<br />
remarking about how<br />
an African-American<br />
is “well spoken,” the<br />
assumption being that<br />
most aren’t (not that<br />
I would ever suggest<br />
that bodybuilders face<br />
1/1000 the amount of<br />
prejudice on the whole<br />
in the USA). Most<br />
bodybuilders I know<br />
are actually quite well<br />
educated, at least on<br />
all matters related to<br />
training, nutrition, and<br />
supplementation. Just<br />
as I was starting to<br />
think that the general<br />
public was gradually<br />
beginning to see this,<br />
Planet Fitness came<br />
out with its infamous<br />
“I lift things up and<br />
put things down” commercial<br />
portraying us as brainless<br />
buffoons and setting our public<br />
image back two decades. Nice<br />
going, a-holes at Planet Fitness<br />
corporate.<br />
Anyway, we were all supposed<br />
to man different stations to show<br />
the kids proper form on the bench<br />
press, deadlift, squat, and barbell<br />
row. I was the first to make my<br />
way over, and soon found myself<br />
face to face with a couple dozen<br />
sponges ready to soak up some<br />
“But a great back sets<br />
you apart.”<br />
wisdom - so I took the chance<br />
while I had the floor.<br />
“How many of you guys want to<br />
get really big?” All hands shot<br />
upward. “Do you know the real<br />
secret to being bigger than the<br />
millions of average gym rats out<br />
there?” They looked nervously<br />
at each other, thinking the correct<br />
response involved plunging<br />
syringes full of oil into their ass<br />
cheeks.<br />
“Legs and back!” I announced. “I<br />
can throw a rock into<br />
any gym or night club<br />
and hit a few guys<br />
with decent chests<br />
and arms.” This has<br />
become one of my<br />
catchphrase analogies<br />
to describe things that<br />
are common. For instance,<br />
I believe you<br />
could throw a rock on<br />
to any beach in Brazil<br />
and hit a dozen women<br />
with perfect bodies. I<br />
would not in actuality<br />
throw a rock into<br />
any crowd of people,<br />
as someone might get<br />
hurt.<br />
“How many of those<br />
guys have big backs<br />
and legs?” No one<br />
answered, which was<br />
fine as it was essentially<br />
a rhetorical question.<br />
“Usually none,” I<br />
informed them. “Most<br />
guys just want some<br />
muscle to show if in<br />
a tight T-shirt from<br />
the front. They don’t<br />
think about their backs much, because<br />
they can’t see it unless they<br />
live in one of those mirror mazes<br />
like Bruce Lee was in at the end of<br />
Enter the Dragon.” Some people’s<br />
eyes showed they got the reference.<br />
“And as for legs, if they train<br />
10 May 2012 / <strong>Performance</strong> Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> Press / May 2012<br />
11
JOHN PARRILLO’S PERFORMANCE PRESS<br />
them they don’t do it right.” Even<br />
though I was supposed to demonstrate<br />
barbell rows, I took the bar<br />
from waist level and set it higher<br />
to do a squat. “You’ll see<br />
guys load up the bar with<br />
three or four plates and do<br />
this.” I took the bar off the<br />
rack and showed them the<br />
wimpy little half reps that<br />
I despise.<br />
“They have chicken legs,<br />
and fail to see the connection,”<br />
I explained. “Meanwhile,<br />
I rarely go any<br />
heavier than 365, but this is<br />
how I do my squats.” I proceeded<br />
to do a few ass-tograss<br />
reps and racked the<br />
bar. “I’m known for my big<br />
quads when I compete, by<br />
the way. They got that way<br />
because I used a full range<br />
of motion and did a good<br />
mix of high and low reps<br />
over the years. Squats are<br />
essential for big legs, but<br />
you need to do them right.<br />
You might hear that they<br />
wreck your knees, but I’ve<br />
been doing them longer<br />
than any of you have been<br />
alive and my knees are just<br />
fine.” Next, I set the bar<br />
back down.<br />
“Along with deadlifts, barbell<br />
rows are the best exercise to beef<br />
up your lats,” I began. “Yet I don’t<br />
see many guys doing them. Instead,<br />
what passes for their back<br />
workout usually consists of a couple<br />
sets of lat pulldowns followed<br />
by a couple sets of seated cable<br />
rows. Better than nothing, but still<br />
terribly inadequate. When was the<br />
last time anyone asked you how<br />
much you could barbell row?” Not<br />
“And as for great legs -<br />
they can win even the<br />
biggest of shows!”<br />
one hand went up. “Right. Back<br />
training is just something most<br />
guys don’t think about too much,<br />
which is why a lot of them look<br />
pretty buff from the front, but like<br />
they hardly work out when they<br />
turn around.”<br />
I showed proper form on the barbell<br />
row and then had each of them<br />
try it, correcting their technique<br />
until they did it right. The other<br />
three panelists were making their<br />
way over, so I had to wrap this<br />
up. “Let me put it to you<br />
this way. If your goal is to<br />
add, say twenty pounds of<br />
muscle mass, you’ll reach<br />
that goal in one quarter the<br />
time if you focus on training<br />
your backs and legs<br />
hard. And when you have<br />
those developed along with<br />
the chest, shoulders, and<br />
arms, you will stand out<br />
from just about everyone<br />
else who weight trains. You<br />
will look like a bodybuilder,<br />
while they will look like<br />
what they really are - people<br />
who mess around with<br />
weights and ignore more<br />
than half the muscle groups<br />
on their bodies.”<br />
I had a feeling I had reached<br />
at least some of them, and<br />
that was good enough.<br />
Ron<br />
Harris<br />
is the<br />
author of<br />
Real Bodybuilding,<br />
available at<br />
www.ronharrismuscle.com<br />
12 May 2012 / <strong>Performance</strong> Press 1-800-344-3404 www.parrillo.com<br />
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New!<br />
Mmmm...<strong>Chocolate</strong> Shortbread Cookies!<br />
1 2 3<br />
What you’ll need:<br />
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4 5 7:00 6<br />
to<br />
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Divide dough into 12 balls,<br />
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Is there a difference? The <strong>Parrillo</strong> repetition strategy revealed<br />
We hear a lot of talk in the<br />
bodybuilding and fitness<br />
world about how different<br />
repetitions impact muscle tissues<br />
in different ways. Different experts<br />
will champion a certain rep<br />
range while being completely dismissive<br />
of other rep ranges: some<br />
experts swear that low rep sets are<br />
optimal for building size; other<br />
experts say that high reps are required<br />
to construct the ultimate<br />
physique. What are the physiological<br />
differences involved<br />
in doing an identical exercise<br />
using different reps? How does<br />
a set of three reps differ, in terms<br />
of results, from a six rep set, or<br />
a twelve rep set, or a twenty rep<br />
set? How about an ultra high 50<br />
rep or 100 rep set, do these high<br />
rep sets have a place in modern<br />
bodybuilding? Is there one rep<br />
range that trumps all the others?<br />
There are many legitimate questions<br />
surrounding the strategy and<br />
science behind reps selection and<br />
it is our intent to share with you<br />
the <strong>Parrillo</strong> perspective. When<br />
it comes to strategizing about<br />
rep ranges, what rep range is favored<br />
by the <strong>Parrillo</strong> stable of elite<br />
bodybuilders?<br />
Different<br />
Rep Ranges<br />
<strong>Parrillo</strong> repetition philosophy:<br />
John <strong>Parrillo</strong>, per usual, approaches<br />
the “problem” of repetitions from<br />
an entirely different and unusual<br />
direction. John related, “Rather<br />
than get into an endless, meaningless<br />
debate about how differing rep<br />
ranges provide differing muscular<br />
effects – why not just cede the<br />
fact that high reps have a different<br />
physiological impact than low reps<br />
and sidestep the whole ‘which is<br />
better’ issue by including all rep<br />
ranges in every session. That way,<br />
all the rep bases are covered and<br />
we don’t have to waste valuable<br />
time championing one rep range<br />
while damning another – all based<br />
By Duke Nukem<br />
on our own preferences, biases and<br />
prejudices. Those that like to use<br />
high reps can find an ‘expert’ that<br />
will back up the contention that<br />
high reps are great and low reps<br />
are dangerous. Those that naturally<br />
prefer low-rep power training can<br />
find an army of experts to back up<br />
their contention that high-reps suck<br />
and low reps are the only way to<br />
fly. I say, why not agree to the fact<br />
that differing rep ranges indeed do<br />
have differing effects and rather<br />
than pick one and exclude the<br />
other – based on your preferred<br />
expert and inclination – why not<br />
say, because these differing rep<br />
ranges have differing effects – let’s<br />
include them all!’”<br />
The <strong>Parrillo</strong> Perfect Set: Let’s pretend<br />
it is shoulder and upper back<br />
day and you are performing a series<br />
of classical push/pull exercises<br />
that will decimate the three heads<br />
of the deltoid (front, side and rear)<br />
while simultaneously decimating<br />
the upper and lower lats. Here is<br />
the training split for one particular<br />
training session complete with hypothetical<br />
poundage…<br />
What’s going on here? The idea is<br />
Standing barbell press off racks (actual reps and weights)<br />
Six sets: 135x12, 165x8, 185x5, 205x3, 225x1 then 155 pounds to failure (28 reps)<br />
Alternate with…<br />
Lat pull-down to the front<br />
Six sets: 170x12, 200x8, 230x5, 250x3, 280x1 then 170 to failure: 32 reps<br />
In between each and every set perform <strong>Parrillo</strong> fascia stretching;<br />
Shoulders: use the skin-the-cat stretch<br />
Upper lats: use the “leaning back single arm lat stretch.” Hold stretches for<br />
10 seconds.<br />
After lifting set and fascia stretch, flex the muscle hard and long repeatedly.<br />
Second super-set<br />
Front, side and rear lateral raises: six sets total<br />
Front raise; two 25 pound dumbbells to failure then 35 pound dumbbells to<br />
failure<br />
Seated side laterals; 30 pound dumbbells to failure; 35 pound dumbbell to failure<br />
Bent-over lateral raise: 25 pound dumbbells to failure; 30 pound dumbbells to<br />
failure<br />
Super-set with…<br />
Narrow-grip pull-down using the V handle:<br />
six sets; 180x12, 210x10, 250x5, 270x3, 300x1 then 200 to failure (29 reps)<br />
In between each and every set: <strong>Parrillo</strong> fascia stretching;<br />
Front delts, use the doorway stretch; side delts, crossover stretch; rear delts,<br />
side-stretch<br />
Upper lats: chin bar hang for time using straps – hold stretches for 10 seconds.<br />
After weight set and fascia stretch, flex the muscle hard repeatedly. Flex until<br />
cramping.<br />
to show you how a typical <strong>Parrillo</strong><br />
trainee would fill a shoulder/upper<br />
lat workout using fascia stretching<br />
and flexing in the patented <strong>Parrillo</strong><br />
Three-phase set (pump/stretch/<br />
flex) and how the typical <strong>Parrillo</strong><br />
trainee would handle the issue of<br />
repetitions. A careful reading of the<br />
above hypothetical workout would<br />
reveal that all repetition bases are<br />
covered: in the major exercises, the<br />
barbell front press and the heavy<br />
lat pull-downs, the bodybuilder<br />
“pyramids up” (uses ever decreasing<br />
reps on subsequent sets) to a<br />
single low rep set before slashing<br />
the poundage and performing a<br />
high rep set to failure. This strategy<br />
ensures that all the ‘rep bases’ are<br />
covered: low rep power sets build<br />
the deep muscle fiber that high rep<br />
training (the exclusive rep diet of<br />
Different Rep Ranges<br />
90% of all bodybuilders)<br />
never stimulate;<br />
the high rep set done to<br />
conclude exercises totally<br />
exhausts a muscle<br />
while engorging that<br />
muscle with blood. The<br />
<strong>Parrillo</strong> fascia stretching<br />
done between sets<br />
‘resets’ muscles and, in<br />
addition to loosening<br />
fascia – enabling easier<br />
muscle expansion<br />
– spurs and accelerates<br />
recovery between sets.<br />
The intense flexion of a<br />
muscle after it has been<br />
pumped and stretched,<br />
forces muscle to push<br />
outward against the<br />
newly loosened fascia.<br />
Keep in mind this approach<br />
works on every<br />
body part.<br />
Nutrition: In <strong>Parrillo</strong><br />
World, all roads lead<br />
to nutrition. Any trainee<br />
gutsy enough to use<br />
the <strong>Parrillo</strong> methodology,<br />
the low rep/high<br />
rep approach combined<br />
with the <strong>Parrillo</strong><br />
three phase (pump,<br />
stretch, flex) set, needs<br />
to “underpin” this intense<br />
training with perfect nutrition.<br />
As John always points out,<br />
“Good nutrition amplifies workout<br />
results and bad nutrition negates<br />
workout results.” While we are<br />
NOT going to relate the entire <strong>Parrillo</strong><br />
nutritional strategy in this article<br />
(purchase the <strong>Parrillo</strong> Nutrition<br />
Manual for the overview) we<br />
do want to take a minute to discuss<br />
14 May 2012 / <strong>Performance</strong> Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> Press / May 2012<br />
15
JOHN PARRILLO’S PERFORMANCE PRESS<br />
what you need to do immediately<br />
before an intense training session<br />
and immediately after an intense<br />
training session: take a few key<br />
<strong>Parrillo</strong> supplements before and<br />
after a workout and increase the<br />
results from that workout.<br />
• Twenty to thirty minutes<br />
before training: take 3-6<br />
Muscle Amino Formula <br />
capsules, 2-3 Enhanced<br />
GH Formula capsules and<br />
5-8 Max Endurance Formula<br />
capsules. MAF contains<br />
branch-chain amino<br />
acids and prevent ‘muscle<br />
wasting’ from occurring.<br />
Intense weight training<br />
breaks down muscle tissue;<br />
by loading up on BCAAs<br />
before a training session,<br />
the bodybuilder ups<br />
the amino acid content of<br />
muscles and helps reduce<br />
tissue breakdown. We load<br />
up on what muscles need<br />
to recover and grow ahead<br />
of time – like storing extra<br />
groceries before a monster<br />
snowstorm hits your neighborhood.<br />
• Immediately after a workout:<br />
take 1-3 servings of <strong>Parrillo</strong> 50/50<br />
Plus . This amazing supplement<br />
was specifically designed to provide<br />
shattered muscles what they<br />
need to heal and grow. Science has<br />
shown that by ingesting a 50/50<br />
blend of protein and slow-release<br />
carbohydrate, muscles begin the<br />
healing and growth cycle immediately.<br />
The worst thing the athlete<br />
can do is train intensely and then<br />
starve a decimated muscle. Drink<br />
a delicious 50/50 Plus shake<br />
Photo by Rafael Tongol<br />
during the workout and avoid<br />
end-of-workout energy drops.<br />
Don’t be afraid of low rep sets: It’s fun and enjoyable<br />
to use high rep sets and pump and pump a muscle;<br />
unfortunately this approach results in a weak physique<br />
that lacks mind-blowing size and thick muscle density<br />
• The <strong>Parrillo</strong> Iron Elite will take a<br />
second handful of Muscle Amino <br />
capsules with their 50/50 Plus <br />
shake after the intense weight<br />
workout concludes as a ‘muscle insurance<br />
policy.’ A really shattering<br />
training session (the only workout<br />
that forces muscles to grow) is a<br />
traumatic event; nutrients are the<br />
key to growing more muscle and<br />
since muscles are made of amino<br />
acids, the elite take MA capsules<br />
before and after the workout.<br />
Supplements, taken in copious<br />
amounts using precise timing produces<br />
results superior to the identical<br />
workout taken without the<br />
supplements!<br />
Scared of low rep sets? Bodybuilders<br />
generally love medium<br />
to high rep sets and avoid low<br />
rep sets, laboring under the false<br />
premise that low rep sets are ‘dangerous’<br />
and ‘risky’ and ‘potentially<br />
injurious.’ Because of this<br />
ill-founded prejudice against low<br />
rep sets, most bodybuilders lack<br />
the pure size and muscle thickness<br />
that comes from handling heavy<br />
poundage. It is fun and<br />
enjoyable to use high rep<br />
sets and pump and pump<br />
and pump a muscle; unfortunately<br />
this approach<br />
results in a weak physique<br />
that lacks the mind-blowing<br />
size and thick muscle<br />
density needed to win<br />
physique competitions in<br />
this day and age. Come to<br />
grips with low rep sets.<br />
• One trick used by <strong>Parrillo</strong><br />
bodybuilders is to<br />
use a full range-of-motion<br />
(ROM) in all exercises:<br />
a long rep stroke makes<br />
light poundage heavy<br />
while having the extra<br />
added benefit of stimulating<br />
the maximum number<br />
of muscle fibers. Use perfect lifting<br />
technique, combined with a<br />
full and complete ROM and learn<br />
to love 1-5 rep sets. The low rep<br />
sets taken to the limit of your capacity<br />
are the key to taking muscle<br />
mass to the next level.<br />
Use spotters on heavy squats and<br />
bench presses – avoid the trap<br />
of using machines: barbells and<br />
dumbbells trump machines every<br />
single time. Use machines as a finishing<br />
touch once the heavy barbell/dumbbell<br />
sets are completed.<br />
Make haste slowly and each session<br />
look to increase the poundage<br />
used in all exercises. Bodybuilders<br />
that use the same exercises done in<br />
the same way with the same poundage<br />
for the same number of sets<br />
and reps, over and over and over,<br />
never bust through to the next level<br />
of physical development. Why?<br />
Unless the body is stressed past<br />
its capacity in some way, shape or<br />
fashion, there is no reason for the<br />
body to “adapt” and grow.<br />
Hi-rep forced rep sets:<br />
So what is the role of the<br />
mighty forced rep in all<br />
this? As those in the know<br />
know, John <strong>Parrillo</strong> loves<br />
forced reps – assuming<br />
they are done properly<br />
and not overdone.<br />
Too many forced reps<br />
are counterproductive.<br />
In this day and age people<br />
generally think that “if<br />
one forced rep is good, six<br />
is six times as good; if one<br />
forced rep set per exercise<br />
is good, forced rep sets on<br />
every set is better.” This<br />
is not the case. Forced<br />
reps can be a progress<br />
inducer without peer if<br />
they are not overused. Forced reps<br />
reek havoc on the central nervous<br />
system and too many forced reps<br />
is akin to pumping so much electricity<br />
through circuitry that it fries<br />
the wiring. Most elite bodybuilders<br />
“save” their forced reps for the top<br />
set, the heaviest set of an exercise,<br />
and will limit the number of forced<br />
reps to one or two. On their lighter<br />
weight, higher rep set that comes<br />
after they have pyramided up, the<br />
training partner should be able to<br />
administer 1-3 forced. Don’t go<br />
crazy with forced reps.<br />
On the big exercises, the squats,<br />
benches, rows, pull-downs, leg<br />
presses, hack squats, incline bench<br />
presses and overheads presses,<br />
have your training partner provide<br />
one or at most two forced reps. On<br />
the subsequent high rep set, have<br />
the partner again administer one,<br />
two or three forced reps. If you<br />
find that you are not recovering<br />
session to session (and assuming<br />
Avoid the trap of using machines only:<br />
Barbells and dumbbells trump machines every single<br />
time. Use machines as a finishing touch once the heavy<br />
barbell/dumbbell sets are completed.<br />
your nutrition is right) then cut<br />
back on the forced rep sets and<br />
see if this doesn’t rectify the situation.<br />
Let us take a quick second<br />
to describe how the proper forced<br />
rep should be applied: if you are<br />
the guy administering the forced<br />
rep make sure to provide enough<br />
help so that the bar or machine<br />
handle or dumbbells keep moving<br />
– too little help and the lifter stalls<br />
and the weight stops moving – no<br />
good! Your job is to provide enough<br />
help so the bar keeps moving upward<br />
in a smooth, even fashion<br />
Different Rep Ranges<br />
all the way to lockout.<br />
Eat right, rep right, grow gargantuan:<br />
Please don’t train like a demon<br />
and under-eat. To grow muscle<br />
(the object of weight training) you<br />
need to lift hard, heavy and often,<br />
you need to use full and complete<br />
range-of-motion on all exercises,<br />
you need a respectable number of<br />
forced rep sets and you need to<br />
supplement before, during,<br />
and after the actual<br />
workout with 50/50 Plus <br />
and Muscle Amino Formula<br />
. Above all else you<br />
need to institute a <strong>Parrillo</strong>-style<br />
high calorie multiple-meal<br />
eating schedule<br />
that enables you to<br />
keep your body fed with<br />
loads of quality nutrients.<br />
Top <strong>Parrillo</strong> bodybuilders<br />
are routinely consuming<br />
5,000+ calories each and<br />
every day and staying<br />
lean and ripped. Because<br />
they only consume quality<br />
nutrients, because they<br />
avoid all the bad, insulinspiking,<br />
body-fat producing<br />
foods, because they<br />
refuel the body every 2-3 hours,<br />
the <strong>Parrillo</strong> bodybuilder is in a<br />
state of perpetual anabolism. Tear<br />
a page from the book of the elite<br />
bodybuilder: use their nutritional<br />
approach, use the potent <strong>Parrillo</strong><br />
supplements they use, use the rep<br />
strategy of the elite and add forced<br />
reps much in the same way that<br />
you might season food – enough<br />
to kick the dish up a notch (BAM!)<br />
but not so much that you ruin it.<br />
Let’s get to repping right! Which<br />
means cover ALL the rep bases in<br />
each session!<br />
16 May 2012 / <strong>Performance</strong> Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> Press / May 2012<br />
17
tips<br />
RECIPE<br />
spotlight<br />
Chicken Fingers<br />
150 g. chicken breast<br />
1 tbsp. CapTri®<br />
25 g. oatmeal (rolled oats)<br />
garlic<br />
paprika<br />
chili powder<br />
pepper<br />
nutrition Tip<br />
of the month:<br />
& tidbits<br />
Substitute fish or<br />
strips of turkey<br />
breast for a<br />
change‐of‐pace.<br />
Cut partially frozen chicken into thin slices (1“ x 1/2”).<br />
Put in a bowl and toss with other ingredients, adding<br />
spices to taste. Place chicken strips on a cookie sheet<br />
that has been sprayed with PAM, and bake at 400<br />
degrees for 15 minutes.<br />
Stored Body Fat as Fuel Source<br />
Your body uses a certain amount of fat as fuel<br />
every day. Fat is used as a prime fuel source while at rest<br />
and also during cardiovascular exercise. If you consume less<br />
fat in your diet than you burn every day, that extra fat must<br />
be obtained from body fat stores. This works because it<br />
turns out that under normal conditions your body converts<br />
very little (in fact, practically none) protein or carbohydrate<br />
into body fat. That’s right - almost all body fat is derived<br />
directly from dietary fat. Excess dietary carbohydrate has<br />
very little tendency to be converted into fat and stored as<br />
body fat. Over-feeding as much as 500g of carbs results in<br />
only a couple of grams of fat storage. On the other hand,<br />
if excess calories in the diet are supplied as fat, they have a<br />
very strong tendency to be stored as body fat. Quite a bit of<br />
research in metabolism has indicated that the fat content<br />
of the diet is at least as important, if not more important,<br />
than how many calories you eat. As an example, you could<br />
eat only a modest number of calories, but if those calories<br />
are supplied in a form prone to be stored as fat, then you’ll<br />
get fat. Alternatively, if you eat foods which are very difficult<br />
for the body to convert into fat, then you can eat a lot<br />
of calories without getting fat. The <strong>Parrillo</strong> diet is specifically<br />
designed to channel nutrients to muscle and to draw<br />
on stored body fat as a fuel source.<br />
Nutritional Information for 100 grams:<br />
Calories 42<br />
Protein 2.8g<br />
Fat .2g<br />
Total Carbs 7.5g<br />
of the month<br />
Food<br />
of the month:<br />
Snow Peas<br />
• Good source of vitamin A and vitamin C<br />
• Easy to prepare: the pod is edible so it needs no<br />
shelling or trimming<br />
• Can be eaten raw in salads or with vegetable dips<br />
and also cooked by steaming, sauteing, stir frying<br />
or blanching<br />
Fiber 2.6g<br />
Calcium 43mg<br />
Phosphorus 53mg<br />
Iron 2.1mg<br />
Sodium 4mg<br />
Potassium 200mg<br />
Vitamin A 1087 IU<br />
Try these great recipes using snow peas, from<br />
the CapTri ® Cookbook<br />
• Chinese Beef Skillet<br />
• Add snow peas to the<br />
Green and Crunchy Salad<br />
• Make up some Ginger<br />
Sauce for Vegetables and<br />
Dumbbell Flyes<br />
drizzle over steamed snow<br />
peas and brown rice<br />
• Add chopped snow peas<br />
to the Chinese Fried Rice<br />
recipe<br />
Training Tip<br />
of the month:<br />
With dumbbell flyes, it is important to keep your<br />
shoulders pressed into the bench throughout<br />
the entire movement.<br />
To get full<br />
isolation of the<br />
pecs, bring your<br />
elbows together<br />
at the top of the<br />
movement. Then<br />
push your sternum<br />
out at the<br />
top. The same<br />
technique should<br />
be used when performing cable crossovers.<br />
News & Discoveries<br />
In Fitness & Nutrition<br />
Increased Muscle Mass May Lower Risk<br />
of Pre-Diabetes:<br />
Study Shows Building Muscle Can Lower Person’s Risk of<br />
Insulin Resistance<br />
A recent study found that the greater an individual’s total<br />
muscle mass, the lower the person’s risk of having insulin resistance,<br />
the major precursor of type 2 diabetes. With recent<br />
dramatic increases in obesity worldwide, the prevalence of diabetes,<br />
a major source of cardiovascular morbidity, is expected<br />
to accelerate. Insulin resistance, which can raise blood glucose<br />
levels above the normal range, is a major factor that contributes<br />
to the development of diabetes. Previous studies have shown<br />
that very low muscle mass is a risk factor for insulin resistance,<br />
but until now, no study has examined whether increasing<br />
muscle mass to average and above average levels, independent<br />
of obesity levels, would lead to improved blood glucose<br />
regulation. “Our findings represent a departure from the usual<br />
focus of clinicians, and their patients, on just losing weight<br />
to improve metabolic health,” said the study’s senior author,<br />
Preethi Srikanthan, MD, of UCLA. “Instead, this research suggests<br />
a role for maintaining fitness and building muscle. This is<br />
a welcome message for many overweight patients who experience<br />
difficulty in achieving weight loss, as any effort to get<br />
moving and keep fit should be seen as laudable and contributing<br />
to metabolic change.” In this study, researchers examined<br />
the association of skeletal muscle mass with insulin resistance<br />
and blood glucose metabolism disorders in a nationally representative<br />
sample of 13,644 individuals. Participants were older<br />
than 20 years, non-pregnant and weighed more than 35 kg.<br />
The study demonstrated that higher muscle mass (relative to<br />
body size) is associated with better insulin sensitivity and lower<br />
risk of pre- or overt diabetes. “Our research shows that beyond<br />
monitoring changes in waist circumference or BMI, we should<br />
also be monitoring muscle mass,” Srikanthan concluded. “Further<br />
research is needed to determine the nature and duration<br />
of exercise interventions required to improve insulin sensitivity<br />
and glucose metabolism in at-risk individuals.”<br />
- The Endocrine Society, based in Chevy Chase, MD, Jul. 28, 2011<br />
Interesting<br />
Article Fact:<br />
In the body, selenium is used to form antioxidant enzymes<br />
- powerful free-radical fighters that can help prevent conditions<br />
such as cancer, heart disease and arthritis. Find out<br />
more in John <strong>Parrillo</strong>’s article on page 20.<br />
Dominique’s<br />
Time Cruncher<br />
?<br />
Question<br />
of the month:<br />
Question: Would CapTri ® be a good option for me<br />
when I’m on a lower carb diet? I want to lose fat, but I<br />
don’t want to always feel carb-starved!<br />
Answer: Using CapTri ® in your diet allows you to reduce<br />
carbs without cutting calories, which would slow<br />
your metabolism and cause muscle loss. Many people<br />
find they don’t need to reduce caloric intake below<br />
maintenance while using this regimen since the thermogenic<br />
effect of CapTri ® provides a “built in” energy<br />
deficit (more of the dietary energy contained in CapTri ®<br />
is lost as body heat than for regular foods.) This approach<br />
allows you to reduce carbs without having to<br />
use regular dietary fat as an energy source. I have a<br />
problem with you going as low in carbs as the other<br />
diets recommend. I think you should eat some carbs<br />
so you can continue to perform intense training while<br />
you diet. Plus, if you’ve ever tried the near-zero-carb<br />
diet you know that it makes you feel like death. By reducing<br />
carbs and always combining your starches with<br />
protein, vegetables, and CapTri ® at each meal, you will<br />
dramatically reduce insulin levels and maximize fat loss.<br />
Unlike conventional fats, CapTri ® also works well during<br />
weight gain because it doesn’t contribute to fat stores.<br />
Quick Tip<br />
of the month:<br />
To add more variety and flavor to your meals, try a new<br />
item from the produce department each week. If you’ve<br />
never cooked with tomatillos, try them! If you’ve never<br />
used leeks in your cooking, give them a shot. You may<br />
find some new favorites this way, be adventurous!<br />
Supplement<br />
of the month:<br />
Vanilla Malt Flavor Optimized Whey<br />
Protein Powder <br />
• Indispensable for building muscle<br />
• Speeds recovery time between training sessions<br />
• Helps retain muscle during dieting<br />
We devised Optimized Whey to meet the needs of athletes<br />
who need a “clean” (fat free/sugar free) source of<br />
protein that’s assimilated quickly and with maximum absorption.<br />
Optimized Whey provides 33 grams of high<br />
Tired of eating brown rice all the time? Give quinoa a try, it biologic value protein with every serving. With no fat<br />
cooks in just 15 minutes, has 14g of protein per 100 grams and or sugars, and only 4 grams of carbohydrate, Optimized<br />
contains essential amino acids. Or try the similar grain amaranth,<br />
which cooks in 18-20 minutes, is high in lysine and also water and the taste is rich, dense and flavorful. Also avail-<br />
Whey mixes with a few swirls of the spoon in a glass of<br />
contains 14g of protein per 100 grams. You can make a double able in <strong>Chocolate</strong> Malt and Strawberry Malt flavors.<br />
18 May 2012 / <strong>Performance</strong> Press 1-800-344-3404 www.parrillo.com batch www.parrillo.com because they keep well in the 1-800-344-3404 fridge for 3-4 days. <strong>Performance</strong> Press / May 2012<br />
19<br />
18<br />
19
JOHN PARRILLO’S PERFORMANCE PRESS<br />
ANTIOXIDANT RECOVERY<br />
Are you an exerciser or athlete<br />
who gets frequent colds<br />
and infections? If so, it may<br />
be time to pay more attention to antioxidant<br />
recovery.<br />
In general terms, recovery is the process<br />
of regeneration that takes place<br />
in the aftermath of a workout. To<br />
appreciate its importance, consider<br />
what happens inside your body as a<br />
consequence of intense exercise: Energy-giving<br />
glycogen stores are depleted;<br />
muscle protein is dismantled;<br />
microscopic tears in muscle fibers<br />
occur; energy-producing compounds<br />
are lost from cells; fluid and electrolytes<br />
dwindle; disease-causing free<br />
radicals proliferate.<br />
Because of all this, you’ve got to supply<br />
your body with all the nutritional<br />
building blocks it needs to restore<br />
what’s lost and repair what’s damaged.<br />
One of these building blocks is<br />
antioxidants.<br />
An essential part of recovery involves<br />
mustering your body’s antioxidant<br />
defense forces. With exercise,<br />
there’s a dramatic increase in<br />
the amount of oxygen used by your<br />
body. A fraction of this oxygen is<br />
converted into free radicals, which<br />
are unstable oxygen molecules that<br />
attack body tissues.<br />
Normally, free radicals are not a big<br />
problem. But during strenuous activity,<br />
free radicals can start outnumbering<br />
antioxidants — a condition<br />
called oxidative stress. This leads<br />
to muscle tissue damage, increases<br />
the body’s consumption of antioxidants<br />
and leaves you vulnerable to<br />
disease.<br />
A significant amount of research has<br />
found that antioxidants, such as vitamins<br />
C and E and the mineral selenium,<br />
can neutralize exercise-generated<br />
free radicals and prevent them<br />
from doing harm.<br />
To get the benefit, supplementation<br />
is key. Here’s a look at what I recommend<br />
for bolstering your antioxidant<br />
forces – and why.<br />
<strong>Parrillo</strong> Essential Vitamin<br />
Formula<br />
Even with a healthful, whole-foods<br />
diet like you follow on the <strong>Parrillo</strong><br />
Nutrition Program, vitamin supplements<br />
are essential for athletic performance.<br />
A foundation for your<br />
entire nutritional, and performanceenhancing,<br />
program must include a<br />
top-quality multivitamin supplement<br />
like <strong>Parrillo</strong> Essential Vitamin Formula<br />
. It is loaded with antioxidants,<br />
including vitamin A, beta carotene,<br />
and vitamin C. This perfect combination<br />
of vitamins and minerals will<br />
help keep you going by supplying<br />
your body with much needed vitamin<br />
insurance.<br />
A daily multiple is even more important<br />
for the many people who have<br />
nutritional gaps in their diets - often<br />
due to weight-loss diets, eating on<br />
the run, or relying on nutritionally<br />
depleted foods of convenience. In<br />
fact, marginal deficiencies of vitamins<br />
and minerals seem to be the<br />
norm, not the exception. For example,<br />
intakes of iron, folic acid, and<br />
calcium are consistently low in the<br />
diets of women.<br />
Multiples like <strong>Parrillo</strong> Essential Vitamin<br />
Formula are designed to be<br />
taken in several dosages throughout<br />
the day because they are better absorbed.<br />
It’s best to take it with a meal.<br />
The body is better able to assimilate<br />
the nutrients when food is also present,<br />
and nausea is less likely to occur<br />
(as sometimes happens when taking<br />
a multi on an empty stomach).<br />
Take one tablet with each meal.<br />
<strong>Parrillo</strong> Mineral Electrolyte<br />
Formula<br />
Minerals have far-reaching roles in<br />
the body, and many minerals are<br />
antioxidants. One of these is zinc.<br />
It helps absorb vitamins; break<br />
down carbohydrates; and regulate<br />
the growth and development of reproductive<br />
organs. Zinc is also an<br />
important immune-boosting mineral,<br />
involved in making superoxide<br />
dismutase (SOD), an antioxidant<br />
enzyme that inactivates certain free<br />
radicals.<br />
Zinc, however, can be depleted by<br />
prolonged, high-intensity exercise<br />
if you’re poorly nourished. Because<br />
zinc is required for the activity of<br />
several enzymes involved in energy<br />
metabolism, reductions in zinc concentrations<br />
in muscle may lead to<br />
muscle fatigue. The best sources of<br />
zinc are lean proteins, whole grains,<br />
and mineral supplements. Zinc is<br />
one of the minerals found in our<br />
Mineral-Electrolyte Formula .<br />
Another important antioxidant, and<br />
one found in this supplement, is selenium.<br />
In the body, selenium is used<br />
to form antioxidant enzymes - powerful<br />
free-radical fighters that can<br />
help prevent conditions such as cancer,<br />
heart disease and arthritis.<br />
This powerful antioxidant has a huge<br />
role in immunity. In fact, research<br />
has shown that blood levels of selenium<br />
are one of the most important<br />
nutritional factors in predicting survival<br />
of AIDS patients.<br />
Take one tablet of <strong>Parrillo</strong> Mineral<br />
Electrolyte Formula with each<br />
meal.<br />
<strong>Parrillo</strong> Natural Vitamin E Plus<br />
Vitamin E is certainly a good antioxidant<br />
supplement to have in your<br />
nutritional arsenal. It is a friend to<br />
your white blood cells too, since it<br />
appears to enhance the ability of<br />
these cells to destroy disease-causing<br />
bacteria. Overall, vitamin E<br />
helps build a strong immune system<br />
and promotes a healthy heart, eyes,<br />
and prostate.<br />
Vitamin E is important if you exercise<br />
regularly. A “side effect” of being<br />
active is that slight muscle damage<br />
can occur with vigorous exercise.<br />
As you jog, run, or cycle, you take in<br />
more oxygen than normal, thus exposing<br />
your muscle tissue to more of<br />
this highly reactive gas, as well as to<br />
pollutants in the air. Taken together,<br />
oxygen and pollutants can upset the<br />
delicate chemical structure of the<br />
cell – a reaction known as “oxidative<br />
damage.” Vitamin E helps prevent<br />
this cellular damage.<br />
Vitamin E occurs naturally in vegetable<br />
oils, whole grain cereals, dried<br />
beans, and green leafy vegetables<br />
– yet the content is not high. Consequently,<br />
many researchers feel that<br />
vitamin E supplements are more effective<br />
than foods for obtaining adequate<br />
levels of this antioxidant.<br />
<strong>Parrillo</strong> Bio-C<br />
Taking vitamin C, along with vitamin<br />
E, has been found to help muscles<br />
recover and regenerate more<br />
quickly following exercise – which<br />
means you can get back in the game<br />
faster. In one study, researchers gave<br />
endurance athletes 1000 mg of vitamin<br />
C and 1000 IU of vitamin E a<br />
day, or placebos, in divided doses at<br />
lunch and dinner. The supplemented<br />
athletes showed about a 25 percent<br />
reduction in tissue damage. Further,<br />
vitamin C has been found to reduce<br />
the delayed muscle onset soreness<br />
(DOMS) felt in the 24 to 48-hour period<br />
following exercise. (1)<br />
Vitamin C also confers a heart-protective<br />
benefit, particularly if you’re<br />
a serious exerciser or endurance<br />
athlete. Free radical production during<br />
very-intense exercise tends to<br />
oxidize low-density lipoproteins,<br />
otherwise known as LDL cholesterol<br />
(dubbed “the bad kind”), leading<br />
to plaque build-up in the arteries.<br />
A study conducted with highly<br />
trained runners demonstrated that<br />
supplementing with 1 gram daily of<br />
vitamin C decreased the tendency of<br />
LDL cholesterol to oxidize. (2)<br />
If you work out regularly or train for<br />
athletic competition, you know that<br />
a cold or respiratory infection can<br />
sideline you pretty fast. Vitamin C<br />
to the rescue. When ultramarathon<br />
runners supplemented with 600 milligrams<br />
of vitamin C a day for 21<br />
days prior to a marathon, they experienced<br />
fewer upper respiratory tract<br />
infections. This benefit may be due<br />
to vitamin C’s antioxidant effect, or<br />
to its overall immune-boosting capability.<br />
(3)<br />
<strong>Parrillo</strong> Bio-C contains 1000 mg of<br />
vitamin C, plus it is formulated with<br />
bioflavonoids, which have powerful<br />
antioxidant properties and help prevent<br />
vitamin C oxidation in the body.<br />
Bioflavonoids also help to promote<br />
improved cardiovascular health.<br />
Take one or more tablet daily, preferably<br />
with meals.<br />
References<br />
1. Kaminski M, et al. An effect of ascorbic<br />
acid on delayed-onset muscle soreness. Pain.<br />
1992;50:317-321.<br />
2. Sanchez-Quesada JL, et al. Ascorbic acid<br />
inhibits the increase in low-density lipoprotein.<br />
Coronary Artery Disease. 1998;9:249-<br />
55.<br />
3. Peters EM, et al. Vitamin C supplementation<br />
reduces the incidence of postrace symptoms<br />
of upper-respiratory-tract infection in<br />
ultramarathon events. American Journal of<br />
Clinical Nutrition. 1993;57:170-174.<br />
20 May 2012 / <strong>Performance</strong> Press 1-800-344-3404 www.parrillo.com<br />
www.parrillo.com 1-800-344-3404 <strong>Performance</strong> Press / May 2012<br />
21
IRON VIC SPEAKS By IRON VIC STEELE<br />
Incline versus flat bench press…Mean Man of<br />
Steele…Pro-Carb for size…Not recovering? EAT!<br />
Hello Victor,<br />
I got into a heated argument with<br />
a pretty good bodybuilder the<br />
other day – he was telling me that<br />
bench pressing “sucked” for chest<br />
development and that incline barbell<br />
press and most particularly<br />
the incline dumbbell bench press<br />
was “way superior.” I had to walk<br />
away because it was getting a little<br />
heated and he wasn’t about to<br />
listen to any counterargument I<br />
came up with. I have periodically<br />
heard this claim over the years and<br />
know certain bodybuilders in fact<br />
have championed inclines over flat<br />
benches. What is your take on the<br />
flat bench versus the incline bench<br />
press controversy?<br />
Ike, Pennsylvania<br />
There is an old saying that goes, “a<br />
man convinced against his will is<br />
of the same opinion still.” This fits<br />
your feisty and combative buddy to<br />
a tee. Luckily it’s just about weight<br />
Marvelous Marvin<br />
was the first man<br />
in history under<br />
200 pounds in<br />
bodyweight to<br />
bench press<br />
500 pounds.<br />
training: his type made great secret<br />
police back when the old USSR<br />
was still up and running. Currently<br />
his type of fanatic runs Iran. There<br />
is no reasoning with zealots. Truth<br />
is most bodybuilders get maximum<br />
pectoral development from<br />
flat benching. Others swear by the<br />
incline dumbbell press. I am a flat<br />
bench press man myself. I have<br />
never seen a man with a 450 pound<br />
flat bench press that had lousy pectoral<br />
development. The flat bench<br />
press was first popularized in the<br />
mid-fifties by a bodybuilding monster<br />
called Marvin Eder. Marvelous<br />
Marvin was the first man in history<br />
under 200 pounds in bodyweight to<br />
bench press 500 pounds. His pecs<br />
when flexed were four inches deep.<br />
Mike Mentzer was a big proponent<br />
of the incline and frankly Mike’s<br />
chest development couldn’t hold a<br />
candle to the pec development of<br />
Arnold and Franco and Robbie and<br />
22 May 2012 / <strong>Performance</strong> Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> Press / May 2012<br />
23
JOHN PARRILLO’S PERFORMANCE PRESS<br />
all the other flat benchers around<br />
when Mike was at his peak. Plus, I<br />
have never had an incline proponent<br />
successfully explain to me how a<br />
proper incline stimulates the lower<br />
pectorals. Sure, a proper incline<br />
press works the upper pecs with<br />
a degree of precision a flat bench<br />
cannot match; however unless the<br />
incliner arches back during the<br />
press (thereby turning the incline<br />
into more of a flat bench) how<br />
do the lower pecs get stimulated?<br />
If the incline bencher uses<br />
proper incline technique and<br />
keeps his torso glued to the<br />
45-degree bench, how can the<br />
lower pecs receive anything<br />
other then the most minor of<br />
muscular stimulation? I like<br />
incline pressing, particularly<br />
steep incline pressing, steeper<br />
than 45-degrees and less than<br />
90-degrees. I use this as my<br />
primary SHOULDER exercise.<br />
Don’t waste your breath<br />
on your buddy – he wouldn’t<br />
be convinced if Jesus told him<br />
flat benches ruled.<br />
Victor Steele,<br />
Why are you so nasty towards<br />
the women-only national<br />
chain training facilities? I belong<br />
to the largest lady-only chain gym<br />
in the world and I really like the<br />
low pressure, non-macho atmosphere.<br />
When I used to belong<br />
to a mixed-gender gym, I always<br />
felt intimidated and out of place.<br />
At the all-women gym I feel comfortable<br />
and welcome and there<br />
is zero pressure. It’s almost like a<br />
support group. We all encourage<br />
one another and feel good about<br />
the fitness experience. I for one<br />
will NEVER go back to the classical<br />
man gym with super macho<br />
types huffing and puffing and<br />
screaming obscenities.<br />
Dawn, Dallas<br />
Can you get real<br />
results at a womenonly<br />
training facility?<br />
In order to change the body dramatically<br />
we need to use intense training<br />
combined with strict nutrition.<br />
If you aren’t doing these consistently,<br />
don’t expect to see real results!<br />
Have you made one single iota of<br />
progress? I seriously doubt it. My<br />
problem with the female-only national<br />
chain gyms is that while they<br />
may make you feel good about fitness,<br />
insofar as real results they<br />
are worthless. Honestly you might<br />
as well take up golf or bowling or<br />
badminton or ballroom dancing<br />
– the results would be just as good.<br />
The problem with “real” fitness is<br />
that in order to morph the human<br />
body, i.e. add muscle or lose body<br />
fat, we have to stress the body via<br />
resistance training and cardio and<br />
subject it to a disciplined approach<br />
towards nutrition. All those feelgood,<br />
low-stress, fun-and-easy<br />
workouts that you are taking at<br />
Girl World aren’t doing Jack Squat<br />
when it comes to providing you real<br />
results. It’s a physiological impossibility<br />
to engage in a low-intensity<br />
sub-maximal weight workout,<br />
followed by 20 minutes of “moderate”<br />
cardio, go home and eat<br />
“lite” and “fat-free” and eat “soy”<br />
and eat “low protein/high carb”<br />
and eat like a bird and obtain any<br />
real results. Do you really think<br />
you are going to lose 50 pounds of<br />
fat that you desperately need<br />
to lose by being “moderate”<br />
and “sensible?” In order to<br />
change the body dramatically<br />
we need to use intense training<br />
combined with strict nutrition.<br />
The other thing that<br />
bugs me about these “no pain/<br />
no pain” gyms is they lure the<br />
ladies in with the promise<br />
of big gains for no pain and<br />
they then keep you as a client<br />
by saying, essentially, “Well,<br />
you might not be getting the<br />
sensational results we promised<br />
– but now you are part of<br />
our community and hey, we<br />
love you – and as long as we<br />
can feel good about ourselves,<br />
as long as we can have a positive<br />
body image then isn’t<br />
that enough and isn’t that what’s<br />
really important?” No it’s not;<br />
the name of the game is results.<br />
These corporate outfits lure ladies<br />
in with the promise of incredible<br />
results (with little or no effort) and<br />
then when the client sees tangible<br />
gains are not going to occur, the<br />
hucksters change their tune and<br />
say “We should be okay with ourselves<br />
and you should keep up your<br />
membership in order to stay a part<br />
of our fitness community.” This<br />
is BS of the highest order. Sorry,<br />
but the all-lady softball fitness<br />
IRON VIC SPEAKS By IRON VIC STEELE<br />
facility is just another way to make<br />
money without delivering on lofty<br />
promises.<br />
Greetings Vic,<br />
What’s your take on Pro-Carb for<br />
mass building? I have to be honest<br />
with you; I am a fairly<br />
high level bodybuilder and<br />
though I love ALL the <strong>Parrillo</strong><br />
supplements, the one that<br />
most seems to work for me<br />
best is Pro-Carb . Coming<br />
off a competition, in those<br />
first six weeks afterwards, I<br />
will go through a canister of<br />
Pro-Carb each week. Last<br />
year I added 11 pounds of<br />
solid muscle in the six weeks<br />
AFTER my show. I just went<br />
back to fairly normal eating<br />
and supplemented with<br />
nothing but (a lot of) Pro-<br />
Carb . All the gym rats felt<br />
that I looked 20% better six<br />
weeks after my show (the<br />
NPA regionals.) I weighed<br />
165 at the show with 4%<br />
body fat, but everyone (myself<br />
included) felt that four weeks<br />
later at 177 I looked twice as good.<br />
I Body-stated out at 8% weighing<br />
177. The whole thing is forcing me<br />
to reconsider my approach: is it<br />
better to be 165 at 4% or 180 at<br />
8% looking TWICE as massive?<br />
I stand 5-5 and they tell me that<br />
when I am big I look like <strong>Parrillo</strong>’s<br />
old buddy Eddie “Major Guns”<br />
Robinson. The main reason I added<br />
the quality size was my massive<br />
intake of Pro-Carb – have any of<br />
your other guys gotten these types<br />
of outstanding results off this magnificent<br />
product?<br />
Randy C., Bakersfield<br />
Oh indeed they have! The eternal<br />
dilemma for the competitive bodybuilder<br />
is this: small and shredded<br />
or massive but not quite as ripped?<br />
The late Anthony D’Arezzo once<br />
told me that out of all the nutritional<br />
supplements he’d ever used,<br />
When it comes to building mass,<br />
Pro-Carb rules!<br />
Pro-Carb has 0g fat, only 1g sugar, and 33g<br />
of quality carbs derived from maltodextrin.<br />
when it came to mass building,<br />
Pro-Carb was at the top of his<br />
list. Now it should be stated that<br />
both he and you were elite level<br />
guys and like you, Tony got his<br />
biggest boost of adding Pro-Carb <br />
coming off a low-carb, high protein,<br />
ketogenic, pre-competition,<br />
carb-deprived state. Being “carb<br />
starved” after a competition and<br />
suddenly adding back lots of<br />
slow-release, maltodextrin carbs,<br />
the kind contained in Pro-Carb ,<br />
causes a muscular explosion we<br />
call an “anabolic burst.” Be cautious<br />
about “spillover” that occurs<br />
when the body suddenly becomes<br />
able to shuttle carbs into fat storage.<br />
The trick is to slam carbs until<br />
spillover occurs and then stop. If<br />
you keep eating massive amounts<br />
of carbs after the body “re-learns”<br />
how to process carbs, the excess<br />
carbs are converted into body fat<br />
and everything is ruined. The moment<br />
you start to see your<br />
cuts flatten out you need<br />
to back off the Pro-Carb .<br />
Still, you have discovered<br />
what the <strong>Parrillo</strong> elite have<br />
known for twenty years:<br />
when it comes to building<br />
mass, Pro-Carb rules!<br />
Vic Steele,<br />
Any ideas as to how to<br />
bring up lagging hamstrings?<br />
Mine are soft and<br />
indistinguishable. I have<br />
leg-curled until I am blue<br />
in the face and nothing<br />
back there seems to change<br />
much. I have 28 inch<br />
thighs; so it’s not like I’m<br />
some pencil neck. As one of<br />
my training partners said,<br />
“From the front, your legs<br />
look like Tom Platz – from behind<br />
they look like Pee-Wee Herman.”<br />
Any ideas would be appreciated –<br />
come to think of it I don’t know any<br />
hamstring exercises other than leg<br />
curls – I bet you have some East<br />
German or Russian secret exercise<br />
for thigh biceps. All the best.<br />
Bo, Mississippi<br />
I’d bet you a dollars to donuts that<br />
your problem is NOT a lack of<br />
ham development. Rather, because<br />
your diet is off, the hamstrings<br />
are obscured by a layer of fat. Everyone<br />
has ripped abs and shredded<br />
hamstrings. Everyone has a<br />
24 May 2012 / <strong>Performance</strong> Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 <strong>Performance</strong> Press / May 2012<br />
25
JOHN PARRILLO’S PERFORMANCE PRESS<br />
‘Christmas tree’ lower back and<br />
striated glutes – these ripped body<br />
parts are there but they are all buried<br />
under body fat. If you are able<br />
to melt off enough body fat you will<br />
obtain the delineation you seek.<br />
We all are a bit different insofar<br />
as where we pack our excess body<br />
fat. Some guys can have ripped<br />
limbs (arms and legs) and still will<br />
carry a lot of torso fat. Others can<br />
rip up the waist and lower<br />
back while holding fat in<br />
the butt, lower back and<br />
legs. Women can show<br />
shredded abs while still<br />
having cottage-cheese<br />
thighs and big butts. We<br />
are all different. We all<br />
have one particular area<br />
where, after all the other<br />
fat has been melted off<br />
all the other body parts,<br />
that last vestige of fat will<br />
stubbornly cling to a final<br />
body part.<br />
My advice would be to<br />
first look at your nutrition:<br />
are you adhering (tightly)<br />
to the <strong>Parrillo</strong> nutritional<br />
game plan? Are you doing<br />
all that you can do to melt<br />
off fat? I in fact do have<br />
a “secret” hamstring exercise<br />
from the Soviet Union: stiff<br />
legged deadlifts off a block using a<br />
very specific exercise protocol.<br />
• Stand on a 100 pound plate laid<br />
flat on the floor using a narrow<br />
stance<br />
• Pull a loaded barbell up the shins<br />
and thighs keeping a straight<br />
back<br />
• Lower the weight to the floor<br />
slowly<br />
• Touch the plates lightly and come<br />
erect slooooow!<br />
• Use hamstrings and hamstrings<br />
alone to power erect<br />
• You should feel it in the hams as<br />
you rise up slow<br />
• Perform 2-3 sets of 6-8 reps: light<br />
weight, slow, perfect technique<br />
This is a Man hamstring exercise<br />
that, if done properly, will blow leg<br />
Oatmeal<br />
Chicken<br />
curls into the weeds when it comes<br />
to hamstring results. Perform these<br />
stiff-legged deadlifts in place of<br />
lying leg curls. Double-down on<br />
your attention to diet: let’s use a<br />
two prong approach – melt off the<br />
fat that is obscuring your already<br />
ripped hamstrings while simultaneously<br />
using Soviet-style stiff-leg<br />
deadlifts off a plate to blast hams<br />
out of their current complacency.<br />
Veggies<br />
Brown Rice<br />
Having trouble recovering<br />
from session to session?<br />
More calories are needed – like 50% more!<br />
If you want to stay lean, these additional<br />
calories need to be “clean calories”<br />
Vic,<br />
I am NOT recovering session to<br />
session: I train hard four times<br />
a week and always start off the<br />
training week great and by the 3rd<br />
and particularly by the 4th weekly<br />
session I am tired and weak as a<br />
kitten. Do I need to back off?<br />
Bill C, Corpus Christi<br />
Congratulations for getting<br />
it half right: the fact<br />
that you are tired and<br />
dragging ass is a good<br />
indicator that you are<br />
training hard enough to<br />
trigger real gains. The<br />
solution you seek lies<br />
in the other half of the<br />
growth equation: nutrition!<br />
You need to take in<br />
a LOT more calories! It<br />
is really that simple. As<br />
John <strong>Parrillo</strong> is fond of<br />
saying, “There is no such<br />
thing as overtraining –<br />
only under-eating!” That<br />
is you my friend. More<br />
calories are needed – like<br />
50% more! If you want<br />
to stay lean, these additional<br />
calories need to be<br />
“clean calories” and not<br />
“dirty calories” derived<br />
from refined carbs, manmade artificial<br />
“foods” and trash food. I<br />
would suggest you purchase a bottle<br />
of CapTri ® . Each tablespoon of<br />
CapTri ® contains 120 calories impossible<br />
to be turned into body fat.<br />
Kick up your consumption of clean<br />
calories, take in 4-10 tablespoons<br />
of CapTri ® per day and watch<br />
as your tired, rundown feeling<br />
disappears within a week.<br />
26 May 2012 / <strong>Performance</strong> Press 1-800-344-3404 www.parrillo.com<br />
www.parrillo.com 1-800-344-3404 <strong>Performance</strong> Press / May 2012<br />
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