A Monthly Magazine For All Bodybuilding, Fitness and ...A Monthly Magazine For All Bodybuilding,...

A Monthly Magazine For All Bodybuilding, Fitness and Endurance Enthusiasts.

John

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John

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John Parrillo’sPERFORMANCE

PRESSPUBLISHER

John Parrillo

EDITOR AT LARGE

Marty Gallagher

ART DIRECTOR

Jim Reckley

CONTRIBUTINGWRITERS

Colleen FisherMarty GallagherMaggie Greenwood-RobinsonRon HarrisSteve HamptonArt Roberson, PhD, MDCliff Sheats, MSIron Vic SteelTodd Swinney

CONTRIBUTINGPHOTOGRAPHERS

Barry BrooksTroy JenningsMike NevauxJohn ParrilloJames ReckleyPete Salovtos

is published monthly. Thesubscription rate of oneyear (12) issues is $19.95($29.95 in Canada andMexico and $49.95 in allother countries). ©1999by John Parrillo. All RightsReserved. For advertising place-ment information, pleasecontact Parrillo Perfor-mance at (513) 531-1311or by e-mail [email protected]. Imagesetting and print-ing by Gardner Graphics,(513) 527-8940. ContactScott Sanders for serviceinformation.

VISIT OUR WEB SITE AT

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Features

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Jennifer Hendershott:Fitness Phenom Attaining Rock-Hard Physique theParrillo Way.by Marty Gallagher

Protein: The Real StoryStraight Forward Results.by Todd Swinney

B-Complex Vitamins“B” Energetic and Healthy.by Cliff Sheats, M.S., Clinical Nutritionist

Counteracting Muscle PainStaving Off Pain and Cramping with Sound Nutrition.by John Parrillo

Rut BlastersTarget Amino Acid Supplementation.by John Parrillo

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On the Cover: Photo of Jennifer Hendershott

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PERFORMANCE PRESS

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Columns

Craft A Massive BackA True Sign of Hard Training. by Ron Harris

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NPC Jr. NationalsRemember The Alamo.2222222222

High School Training Part IPerformance Nutrition Basics.by Steve Hampton & Marty Gallagher

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77777Anti-AgingThe Bodybuilding Lifestyle Kicks Aging in the Tail.by Colleen Fisher & Marty Gallagher

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TTTTTo Oro Oro Oro Oro Orderderderderder, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311

Introducing the Parrillo Energy Bar. Jam packed with 14 grams ofhigh-biological value protein and 35 grams of complex carbs forthe ultimate in high-powered energy. Grab a Parrillo Energy Barbefore you train to power up your workout or between meals toboost your metabolism. Try the new Parrillo Energy Bar. Availablein French Vanilla, Sweet Milk Chocolate, Apple Cinnamon, ButterRum and Chocolate Rasberry.

Introducing the Parrillo Energy Bar. Jam packed with 14 grams ofhigh-biological value protein and 35 grams of complex carbs forthe ultimate in high-powered energy. Grab a Parrillo Energy Barbefore you train to power up your workout or between meals toboost your metabolism. Try the new Parrillo Energy Bar. Availablein French Vanilla, Sweet Milk Chocolate, Apple Cinnamon, ButterRum and Chocolate Rasberry.

TTTTTo Oro Oro Oro Oro Orderderderderder, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311

4 John Parrillo’s Performance Press • August 1999 Orderline: 1•800•344•3404

Parrillo Featured Athlete

by Marty Gallagher Is Jennifer Hendershott the most ex-citing young Fitness prospect in thecountry? Some of the sport’s mostknowledgeable observer’s think so, feel-ing she is a lead-pipe cinch to blossominto a top national contender - and soon!She burst onto the national scene in1997 and over the past two years hasposted the highest ‘routine’ roundmarks in every fitness contest she hasentered. Her dynamic stage routine hasbeen called “sensational”, “trulyunique” and “among the best on thenational scene” by experts. Jenny be-gan her athletic odyssey as a cheer-leader, good enough to be named ‘bestindividual high school cheerleader inOhio’ in 1991. She won a college schol-arship and cheered at Wright State andOhio State. After high school she foundher tumbling skills lacking as she madethe transition to college, “My gymnas-tics skills were weak, comparativelyspeaking, and in college I had to teachmyself all the required spins, flips andairborne moves. It all came in handywhen I later became involved in fitnesscompetition.” In September of 1996 the non-weighttrained (but athletic) Jennifer began se-rious weight training under the watch-ful eye of personal trainer, friend andfitness Guru Mike Davies. “Mike knewof my athletic background and ap-proached me about competing in fitnesscompetitions. He thought I was a natu-ral. I started with Mike weighing 125pounds and wore a size-seven dress.Now, less than two years later I weigh124 and wear a size-two dress.” What adramatic testament to the radical trans-formation she underwent. Jennifer tookto bodybuilding with great ease, quicklyreplacing body fat with muscle, almostfrom day one. Right from the git-go herrate of progress was amazingly quick.Yet her transformation remains a work

JENNIFER HENDERSHOTT:FITNESS PHENOMENONJENNIFER HENDERSHOTT:FITNESS PHENOMENON

Info-Line: 513•531•1311 John Parrillo’s Performance Press • August 1999 5

of being onstage with the best in theworld at the highest level excites me. Itwould be an honor to compete, it wouldbe thrilling.” One could easily imagineJenny bringing down the house at theMs. Fitness Olympia with her patentedsizzling, crackling, electric, floor routine.She has the ability to pull it off. JennyHendershott has another goal: “I dreamabout competing at the Arnold Classicin Ms. International. I love the idea ofcompeting in front of my hometowncrowd, including my parents, my broth-ers and friends. I want to perform in frontof a Columbus crowd and give themsomething to cheer for! I would love toshow my family what all the hours ofeffort and sacrifice are really about.” IfJennifer Hendershott’s next three yearsare as productive as the past three, shewill realize all of her competitive dreams– easily!

Mike Francois World GymClassic –

1st place 1997Junior Nationals -

2nd place 1997NPC National –4th place 1997USA Fitness –

10th overall - Routine Winner1998

North Americans - Routine Winner 1998

NPC Nationals –Routine Winner 1998

TRAINING SPLIT MONDAY

CHEST & TRICEPS TUESDAY

BACK & BICEPS WENDESDAY

QUADSTHURSDAY

OFF FRIDAY

SHOULDERS SATURDAYHAMSTRINGS, BICEPS & TRICEPS SUNDAY

OFF

Jennifer Hendershott: Fitness Phenomenon

in progress and she has barelyscratched the surface. Jenny is in thebeginning stages of what promises tobe a long and successful career in fit-ness competition. How far can she go?Real far if past performance is any in-dictor of future growth. Already amongthe elite in the Fitness scoring, as shesteadily improves her physique hershow placings will skyrocket.

HARD WORK PAYS OFF Jennifer Hendershott has a tremen-dous work ethic, evidenced by the factthat she performs cardio five times aweek, three times a day for twenty min-utes per session. She lifts weights fivetimes a week for 40-50 minutes in eachtraining session and diets with focusand unwavering discipline. Yet, despitethe long arduous hours of pumping,grunting, leaping, practicing and diet-ing, she loves the bodybuilding lifestyleand is amazed at the results. “I haverenovated my body in a relatively short

time. I have been lucky enough to placehigh in national level shows though Iam relatively new to this sport. I lovethe preparation and competition; thewhole process is fun for me. I intend topursue fitness competitions in the fore-seeable future.” And what a rosy futureit promises to be. Her floor routine isbreathtaking, already one of the best inall of Fitness and once she adds a littlemore muscle to her light frame she willbe a formidable handful. “In five weeks Iwill compete in the N.P.C. national fit-ness championships. There are three dif-ferent height classes and three IFBB procards will be issued to each class win-ner. I would sure like to win one of thosepro cards!”

GOALS ANDCOMPETITIVE RECORD

Ms. Hendershott’s short-term goal isto win a pro card, which in turn ties intoher long-term goals: “I want to competeat the Ms. Fitness Olympia. Just the idea

Power, poise and aesthetic lines are what havemade Jennifer Hendershott a rising star.


allow me to use a level of intensitythat would be impossible using onelong session. I use the PrecursorAerobic Machine and really break asweat. I don’t pay attention to age-related heart rate max or any of thatstuff. I take a minute or two to warm-up, but as soon as the blood is flow-ing, I go as hard as I can for as longas I can.”

DIET & NUTRITION A TYPICALEATING DAY

MEAL 1 6AMOatmeal, Optimized Whey shakeMEAL 2 9AMEgg white omelet (8)MEAL 3 12PMOptimized Whey plain baked potatoMEAL 4 3PMChicken breast (6 oz.), asparagusMEAL 5 6PMChicken breast (6 oz.),Optimized Whey (double serv.)MEAL 6 8:30 PMEgg white omelets (8)

Protein Carbohydrates Fat200 g. 80 g. 10 g.

SAMPLE WORKOUTBACK

Reverse hyperextensions3x12

Dumbbell Deadlifts5x20

Cybex row4x12

Wide grip pulldown3x12

Nautilus pullover4x12

BICEPS Standing barbell curl

4x15 Cable curls

3x10 Preacher bench curl

4x12

AEROBICS“Before a competition, I performcardio three times a day for 20-min-utes per session. I drink two gallonsof water each day and make my aero-bic intensity sufficient to cause me tosweat profusely. I don’t break a sweateasily and I find three short sessions

Jennifer Hendershott: Fitness Phenomenon

EATING GUIDELINES“This is a snapshot day of my daily eat-ing taken five weeks before a competi-tion. I weigh 124 pounds so you canadjust the portion size accordingly.Mike Davies is a master trainer and heselects my exercises and weights. Hedevises and adjusts my diet. He alsooversees my aerobic program and hemonitors my progress week by week.His experienced eye knows when an ap-proach is working and when we hit thebrick wall and need to change. I wouldclassify my dietary approach as highprotein, low fat and moderately lowcarbs. People ask if I lack energy onthis type of diet and quite to the con-trary, I feel perky, energetic and light.”

JENNY HENDERSHOTT &THE PARRILLO CONNECTION

Jenny’s muscle-building, fat-strippingtactics originated from Mike Davies andadhere near identically to the preceptsof John Parrillo. High intensity weighttraining is combined with high-intensityaerobics. A high protein-low fat ap-proach to diet uses carbohydrates tomodulate size gains or fat loss, depend-ing on the nearness of competition.Add in some potent Parrillo supple-ments and you can see why Ms.Hendershott has an affinity for the Par-rillo approach to bodybuilding. MikeDavies’ approach has worked wondersand quickly! We have no doubt what-soever given the short length of timeshe’s been involved in the sport, herrapidity of progress and her incrediblemental focus that Jennifer Hendershottwill realize all her competitive dreams -and in very short order! We’d bet the farm on it!

Intense training andnutrition have beenthe keys to transform-ing Jennifer’s alreadyathletic physique intoa finely tuned fitnessphysique.


Anti-Aging

by Colleen Fisher 1998 NPC National Masters Champion &Marty Gallagher, 1998 USPF World Masters Powerlifting Champion

Life Can Be Extended and Improved ByAdopting the Bodybuilding Lifestyle

Top bodybuilders, champions of yes-teryear, giants from the years gone by,continue to look physically phenom-enal deep into old age and this has greatsignificance for all of us interested inextending the length and quality of ourown lives. By examining bodybuilderswho have kept up their disciplinedtraining and eating, we discover anamazing commonality: those who trainintensely and diet correctly look light-years better than their sedentary age-group contemporaries. Even whencompared against other elder athletes(runners, tennis players, golfers, etc.,)bodybuilders look and perform signifi-cantly better than their most athletic andactive contemporaries. And examplesabound. Have you had the pleasure of seeingRobbie Robinson at age 53? Incredibleis an understatement. The Black Princelooks as if he’s been sculpted from pur-est ebony and can still rep 635-poundsin the deadlift. He shows not the slight-est sign of softening up or slowingdown. Ditto for 52-year old Boyer Coe.The Cajun warrior has matinee-idollooks and radiates health and chiseled

fitness. Larry Scott was the first Mr.Olympia way back in 1963 and at age 56has a degree of leanness one might ex-pect on a 24-year old regional bodybuild-ing champion. Ed Corney, at age 63, dis-plays rock-hard condition and retains asurprising portion of his mass, this de-spite the fact that Ed’s peak years wereback in the mid-seventies. Bill Pearl is amuscular marvel at age 72 and has abody that is unprecedented for a manhis age. Unprecedented is an appropriate word(all up and down the chronological line)when used to describe these incredibleelder musclemen. Women lag behind themen in the anti-aging department a bitand this is directly attributable to theircollective late start in the iron game. Upuntil the Reagan era it was socially un-

acceptable for a woman to lift seriouslyand women who weight trained weresubtly mocked. What an unenlightenedmob we were. This ridiculous social ta-boo mercifully faded when female body-building took off like a runaway freighttrain back in the sport’s infancy. Sud-denly, with role models like RachelMcLish, Carla Dunlap and Lorie Bowen,it became hip for women to really pumpiron and the female population has beenmaking up for lost time ever since. Nowthat we’re a decade-or-two down theroad we have a lengthy list of over-40female bodybuilders all possessing un-precedented physical development. Oops! There’s that word ‘unprec-edented’ again! But it’s an inevitableword and crops up over and over whendescribing the heretofore-unimagined

Life Can Be Extended and Improved ByAdopting the Bodybuilding Lifestyle

Kelly Nelson(71) and Colleen Fisher(43) have be-come the poster girls for the amazing, anti-agingbenefits of a bodybuilding lifestyle.


degree of fitness the leading exponents of the over-forty seg-ment of the bodybuilding populace possess. Never in the longhistory of this planet has mankind lived longer and never inhistory have those who’ve lived so long retained such an as-tounding degree of physical function. Not only has the lengthof life been extended but also the quality of that newly extendedlife has been improved beyond all expectations. And all this bysimply following certain commonsense health and fitness com-mandments relating to the bodybuilding lifestyle. We have undergone a fitness revolution, experienced an anti-aging breakthrough of unprecedented significance and all as anunintended consequence. The pioneers were those who pur-sued the bodybuilding lifestyle: originally invented to maximizethe human physique, who would have thought that the body-building lifestyle would so rapidly emerge as the greatest sys-tem of life extension ever devised! That’s a hell of a claim butyou need look no further than the leading practitioners to un-equivocally determine that never in the recorded history of civi-lization has an identifiable group (serious bodybuilders) lookedbetter and retained such an amazingly high quality of life sodeep into old age. But enough rah-rah-sisk-boom-bah! How about some nuts-and-bolts, nitty-gritty double-duty weight-training that’ll buildyour body and extend and improve your life. As Mel Brookswould say, “such a deal!” Charity, as the old saying goes, be-gins at home, so let us share with you some concepts used bythe elder champions to stay young looking and feeling. We willshare a few tried-and-proven age-retarding training tactics andshare some insider tips used by some of the nation’s top Masterbodybuilding champions. This system is designed to buildmuscle and strength while stripping body fat and thereby forc-ibly holding back those infernal hands of time. We practice whatwe preach and the techniques we pass along to you are ones weuse. This month we are going to talk about customizing a basicgame plan.

DESIGNING A CYCLE The first step in any physical transformation is to crystallizethe goal in the mind of the athlete. A clear vision of the finishedphysical product motivates the bodybuilder. The second step isto develop a road map that allows you to reach the goal. Thegoal is three-fold: increase muscle size and strength while de-creasing body fat. If you are successful, physical function in-creases as a direct result of achieving the three goals. Becomeleaner, stronger, more muscular and your physical abilities will improve as a direct result We allot a specific number of weeks,a time frame, and then plot incremental increases in training intensity. We systematically manipulate diet and nutritionalsupplementation to goose our progress upward. This multi-pronged approach creates a momentum where before there wasinertia. The goal is established and the time frame specified and the components identified. Then, through will power andincrementalism, we improve. We are methodical and relentless, creeping up on the goal inch by inch, step by step, week byweek, month by month. We need to devise a game plan then slice it up into little bites

THE BASIC TRAINING TEMPLATE Our goal is broken down into component parts and mini-goals are established. We arbitrarily pick weights to show howan average individual might set up a program – if you are a strong guy - instead of reading this in pounds read it in kilos.

Adopting the Bodybuilding Lifestyle

Dean Miller swears he has found thefountain of youth. “Bodybuilding is notonly great for the body, but it completesmy mind and soul as well.”

By examining bodybuilders whohave kept up their disciplined train-ing and eating, we discover an amaz-ing commonality: those who trainintensely and diet correctly looklight-years better than their seden-tary age-group contemporaries.


WEEK SQUAT BENCH DEADLIFT PBN CURL ROW1 100x10 80 100 40 30 602 105x10 82.5 105 42.5 32.5 62.53 110x8 85 110 45 35 654 115x8 87.5 115 47.5 37.5 67.55 120x6 90 120 50 40 706 125x6 92.5 125 52.5 42.5 72.57 New max 130x1 95 130 55 45 80

StrengthIncrease 30% 19% 30% 36% 33% 33%

This is one example of a basic seven-week lifting cycle blueprint. The reps in this example are the same (reading across)in each exercise. In addition, we can cycle the components of a diet simultaneously. Here is Colleen’s 12-week eating planprior to winning the 1998 National Masters title.

WEEK CALORIES PROTEIN STARCH FIBER FAT BODYFAT PER DAY GRAMS GRAMS GRAMS GR. %

1-4 2,000 200 100 100 50 15%5-8 1,600 200 50 50 25 10%9-12 1,360 230 0 50 10 6%

WEEK 1-4: Cut fat to 20% of total calories.WEEK 5-8: Cut fat 15%. Cut calories 20%. No starch after 4pm.WEEK 9-12: Fat cut to 10%. Cut calories 15%. Increase fiber to offset reduced starch.WEEK 13+: Increase calories 15 to 20% and commence off-season growth period.

This program is for leaning out. Keep in mind that Colleen weighed 140 at the start and 124 at the conclusion. If the goalis to gain muscle mass you reverse the process as Colleen alludes to in week 13+. We manipulate the nutritional compo-nents to stimulate muscle gain and/or fat loss. Combine this nutritional template with our weight-training template andyou’ve got a pretty good basic game plan. What about aerobics, you ask, how would we cycle those? Colleen used thisaerobic plan in conjunction with her 12-week diet cycle.

WEEKLENGTH INTENSITY TIMES DAILY BODYWEIGHT

1-4 30-minutes 70% once in AM 1405-8 35-minutes 75% twice 1309-12 40-minutes 80% twice 124

WEEK 1-4: Five times a week, 30-minutes per session.WEEK 5-8: Am, five times for 45-minutes. PM, three times for 30-minutes.WEEK 9-12: Am, six times for 60-minutes. PM, five times for 45-minutes.

LOGIC AND THE CYCLECycling is based on logic and the principle of achieving small incremental increases spread over a long period of time.It’s like the old kid’s joke: how do you eat an elephant? One bite at a time. We build our cycle and move towards the goalone step at a time. Customize a cycle for yourself using the periodization principle for weight training, diet and aerobics.Coincidentally, life extension and bodybuilding use an identical approach. The goal is different though the vehicle isidentical. Good luck!

Adopting the Bodybuilding Lifestyle


News & Views

By John Parrillo

Three types of exercise-related mus-cular pain can afflict bodybuilders, ex-ercisers, and athletes: (1) pain while ex-ercising; (2) delayed onset muscle sore-ness (DOMS) and (3) muscular cramps.(1) Each of the three has a different rootcause (and different symptoms) yet de-bilitating effects can be minimized us-ing certain nutritional and training strat-egies. By minimizing muscle pain youcan continue to work out longer, withgreater intensity, and without fear ofinterruptions in your training schedule.

PAIN WHILE EXERCISING Pain while exercising is usually causedby the accumulation of lactic acid inyour muscles. Its primary symptom isthe “burn”. This feeling is the result ofa biochemical reaction to anaerobic(without oxygen) exercise - like weighttraining. As you work out the glycogenstored in your muscles is turned intoglucose and then broken down into a

chemical called pyruvate acid. It com-bines with oxygen and converts to car-bon dioxide and water. These are ex-pelled as waste gases during breathing.If oxygen is in short supply, as oftenhappens when you work out beyondyour aerobic capacity, pyruvate acidturns into lactic acid. Lactic acid buildsup in the muscle, producing the burn. Itbecomes harder for the muscle to con-tract and fatigue sets in. Lots of lacticacid in the muscle can stop contractionsentirely. What is the solution? Lacticacid-induced muscle pain responds bestto special training strategies. Well-trained muscles - those with good “spe-cific” cardiovascular conditioning - cankeep going because lactic acid and otherwaste products are efficiently cleared.Naturally this is desirable, since when youhave a high degree of cardio condition-ing you will be able to perform more repsand sets. How do you build “specific”cardiovascular density? Primarily by forc-

ing your muscles to do more work. Try this approach: After you use pyra-mid sets, the technique of increasingpoundage and reducing reps from set toset, perform one or two hi-rep”exhaustionsets”. Use high-rep sets with lowerpoundage and perfect, full-range tech-niques. These sets will develop the spe-cific cardio conditioning we seek. In addition, use my technique of “fas-cial stretching” - stretching betweenexercise sets. Fascial stretching loosenstight, pumped muscles that store lacticacid. Stretching helps diffuse the acidwaste products that accumulate inmuscle cells during hard training.Stretching releases lactic acid frommuscle cells into the bloodstream. Lac-tic acid, dispersed, is unable to interferewith the muscular contraction.

DELAYED ONSET MUSCLESORENESS (DOMS)

DOMS typically develops 24 to 48hours after a hard workout, or some otherunaccustomed training. DOMS is usu-ally characterized by pain and tender-ness, aches and stiffness in the musclesworked the previous workout (2). Thisis a natural response to vigorous train-ing. Muscle soreness often results in asignificant loss of strength and a re-duced range of motion. Both interferewith productive workouts. The exactcause of DOMS has not been pin-pointed. However, it is believed to in-volve an inflammatory reaction to muscledamage occurring as a result of exercise.There is a reasonable body of evidencesupporting the use of vitamin C supple-mentation to reduce the duration ofDOMS. In one study, vitamin C reducedDOMS by 25 to 44 percent (3). This find-ing makes sense, since vitamin C isknown to act as an anti-inflammatory.Vitamin C is one of the nutrients foundin the Parrillo Essential Vitamin Formula. You may be able to minimize DOMS

COUNTERACTING MUSCLE PAIN WITHNUTRITIONAL & TRAINING STRATEGIESCOUNTERACTING MUSCLE PAIN WITHNUTRITIONAL & TRAINING STRATEGIES

Stretching, target nutrition and diet can minimize DelayedOnset Muscle Soreness also known as DOMS.


Counteracting Muscle Pain with Nutritional & Training Strategies

by “feeding” your muscles with pro-tein and carbohydrates following yourworkouts. Exercise degrades muscleprotein and depletes glycogen. Thesemetabolic alterations increase yourneed for dietary refueling (4). After yourworkout take in additional carbs to re-

plenish depleted glycogen stores andadditional protein to provide traumatizedmuscles amino acids necessary for re-generation. One of the easiest ways todo this is through a smart-bomb drinksuch as 50-50 Plus, or Hi-Protein mixedwith Pro-Carb Powder. The advantageof using Parrillo Powders after a highintensity workout is that they containprotein for muscle regeneration and car-bohydrates to replenish glycogenstores. Research shows that consum-ing a mixed carbohydrate/proteinsupplement immediately after weighttraining initiates rapid uptake of carbsby your muscles (5) and triggers the re-lease of two hormones (insulin andgrowth hormone) that are conducive tomuscle growth.

EXERCISE ASSOCIATED MUSCLECRAMPING

A muscle cramp is a sudden, painful,electrically active contraction in whicha muscle momentarily freezes in the con-tracted position. A cramp generally oc-curs if it is deficient in water or certainnutrients. Interrupted blood flow to themuscle can cause cramping. So can ex-ercising in the heat. Exercise-associatedmuscle cramping particularly afflictsmuscle groups involved in repetitivecontraction, such as the calves, feet, andlarge muscle groups. Marathon runners,cyclists, and triathletes report the high-est incidence of muscle cramps amongall athletes (8). Swimmers and dancersare also prone to muscle cramps becausetheir respective activities require thecontinual sharp pointing of toes - anaction that can cause muscles to lockup. Muscle cramping can be minimizedin several ways. One of the most impor-tant is through supplementation withelectrolytes. These are minerals that nor-malize fluid balance inside and outsidecells. The main electrolytes in extra-cel-lular fluid are sodium, calcium, and chlo-ride, while in the intra-cellular fluid, theelectrolytes are potassium, magnesium,and phosphorous. Hard, intense train-ing removes needed electrolytes fromthe body through perspiration. Thisdepletion upsets the balance of electro-lytes in the body and can lead to painfulmuscle cramps. Low magnesium levels,in particular, have also been linked to

muscle cramps. Replenishing mag-nesium and other electrolytes throughdiet and supplementation helps preventmuscle cramps. The Parrillo Mineral-Electrolyte Formula™ contains the rightbalance of electrolytes to supporthealthy muscle functioning and shouldbe a part of your overall nutrition pro-gram, Max Endurance Formula™ alsoworks great – particularly if you areprone to cramping during training. Someother precautions to take include supple-menting with vitamin C and also E, whichis found in our Essential Vitamin For-mula. Vitamin E improves circulation, andpoor blood circulation to the extremitiescan cause cramps. Dehydration is a cul-prit in muscle cramping and that’s whyit’s vital to drink plenty of water before,during, and after the workout. Limit oravoid the use of alcohol or caffeine-con-taining beverages, as they tend to havea dehydrating effect. For more information on products thatsupport healthy muscle function, call ourINFO-LINE at 513-531-1311.

References1. Miles M.P., and P.M.

Clarkson. 1994. Exercise-induced musclepain, soreness, and cramps. Journal ofSports Medicine and Physical Fitness 34:203-216.

2. Ibid.3. Kaminski, M., and R. Boal.

1992. An effect of ascorbic acid on de-layed-onset muscle soreness. Pain 50: 317-321.

4. Evans, W.J. 1991. Muscledamage: nutritional considerations. Inter-national Journal of Sport Nutrition 1: 214-224.

5. Zawadzki, K.M., Yaspelkis,BB., and J.L. Ivy. 1992. Carbohydrate-pro-tein complex increases the rate of muscleglycogen storage after exercise. Journalof Applied Physiology 72: 1854-1859.

6. Chandler, R.M., Byrne, H.K.,Patterson, J.G., and J.L. Ivy. 1994. Dietarysupplements affect the anabolic hor-mones after weight-training exercise. Jour-nal of Applied Physiology 76: 839-845.

7. Clarkson, P.M., et al. 1995. Ex-ercise and mineral status of athletes: cal-cium, magnesium, phosphorus, and iron.Medicine and Science in Sports and Exer-cise. 27: 831-843.

8. Miles, Ibid.

The Parrillo Mineral-Electro-lyte Formula contains theproper balance of electrolyteswhich suppor ts healthymuscle function and shouldbe a part of your overall nutri-tion program – particularly ifyou are prone to crampingduring training. Other precau-tions include supplementingwith vitamin C and also E,which is found in our Essen-tial Vitamin Formula.


Training Strategies

by Todd Swinney

Nutrition, to my way of thinking, is avery methodical process. My approachis to find out how an individual respondsto different stimuli and zero in on whatworks while discarding the ineffective;keeping in mind that everyone is differ-ent. Anytime someone preaches,teaches and practices a “one size fitsall” bodybuilding philosophy, I quicklycheck my wallet and go in the other di-rection. Just yesterday one of my na-tional level competitors came into theoffice for a last minute tune-up work-out. The NPC Junior Nationals is oneweek away and we have worked fever-ishly to add muscle and strip fat, takinghis body fat level down to an all-timelow. He is ready in every way and dur-ing the coming week he would cruiseinto the show, the hard work done. My athlete is new to this level of body-building and as I shared with him ourpre-competition strategy - monitor hiswater intake and gradually increase hiscalories up to the day of the show - Isaw a great sense of relief cross his face.He said, “You mean that I can eat carbo-hydrates during the final week? I don’thave to deplete down to zero carbs?” I

must have looked puzzled and askedwhere he had gotten such strange ideas,since I would never suggest this ap-proach. It turns out that it was one thelocal gym gurus who claims to havefound the magic. He told my man that ifhe ate ground turkey breast and wentdown to zero carbohydrates he wouldretain his size and come in shredded andripped. Bad advice as this approachwould actually cause the user to appearflat, emaciated and skinny come con-test day! I deal with this type of gymmisinformation on a daily basis. Again,try not to be swayed by self-appointedgym Gurus who have an answer for ev-erything and a solution for nothing! When starting with a new client I askTONS of questions. We talk about work-out frequency, the optimal amount ofcardio, how many sets and reps, whatkind of poundage is used to generatethe requisite intensity, all the angles arediscussed and brainstormed. I find thatmost everyone can quote their currentworkout without the slightest hesita-tion, from the first warm up to the lastrep, including specific poundage,variations in the routine and any-thing else I want to know. Theycan tell me exactly how much timethey spend on the treadmill, thedegree of incline, and the miles perhour. Most who seek my help arevery detailed and organized whenit comes to training yet totally dis-organized when it comes to dietand nutrition. When the discussionturns to food, rarely does a new clienthave any idea how many calories they’reeating much less how many grams ofprotein, carbohydrates or fats they areingesting. They certainly couldn’t tellme what the ratios are between their mi-cronutrients. All of which is verystrange considering that (in this man’sestimation) the game of bodybuildingis 75% nutrition. When it comes to nu-

trients, protein is the first among equals.This miracle substance makes growthpossible. Protein requirements for athletes havebeen a hotly debated topic in the body-building world for quite some time. I’veseen the battle rage in the iron game forthe last 20-years and I know the debatewas going on long before I showed up.So what is protein and why is it so im-portant to the serious bodybuilder? Howmuch do we need in order to stimulatemuscle growth? These are big ques-tions for the serious weight trainer. Protein is a chain-like molecule madeup of amino (NH2) and carboxyl (COOH)groups. There are 21 amino acids foundin protein, nine essential amino acidsand twelve nonessential amino acids.Protein serves a dual role in body modi-fication: body fat reduction and musclegains. Protein has a dynamic action onthe metabolism. When you ingest pro-tein your metabolic rate elevates andremains elevated. A high carb meal will

PROTEIN: THE REAL STORYPROTEIN: THE REAL STORY

Start counting your nutrients:protein, fats, carbs, sugar, so-dium and calories. The Par-rillo Nutrition Software willmake this a breeze.


Protein: The Real Story

elevate your metabolism slightly abovenormal while a high protein meal willelevate your metabolism by up to30%!(1) If you desire to gain muscularbody weight you must tear down thebody and then refuel its repair and re-generation with protein. The hard train-ing bodybuilder needs a lot of proteinto stimulate new growth. When we trainhard we put our body into a trauma-tized state, followed by (hopefully)muscle repair and growth. Muscle tis-sue is broken down during exercise andthis is a good thing. If you train as hardas you are supposed to you tear themuscle down. The muscle regeneratesitself in response to this self-inducedtrauma. If you then eat, relax and restthe miracle of muscular growth will oc-cur. Protein tips the scales in favor ofanabolism (good) in the anabolic/cata-bolic metabolic balancing act. Supplemental protein assists thebody in its quest to form new muscletissue. You cannot repair or recuperateunless you get plenty of rest and havenutrients available to assist the heal-ing process. I have witnessed numer-ous individuals who lose muscle andstore fat because of their type of exer-cise program. A common practice is tocut calories while increasing activity inorder to drop unwanted body fat. This

sounds logical on the surface but in ac-tuality it is a bad idea because whenyour level of activity exceeds your avail-able nutrients the body senses starva-tion and takes countermeasures. Thebody has a built in protective mecha-nism that guards against starvation. Itcompartmentalizes incoming food to fatstorage when it senses food patternsare irregular. To cover any energy defi-cit the body will cannibalize muscle tis-sue in order to support life-sustainingfunctions. Remember the amino acidsmentioned earlier? Nine of them areessential, that is, we need to obtain themfrom food or supplements. We can’tmanufacture these nine aminos and inthe face of real or perceived starvationour body will strip aminos from muscletissue to cover any shortfall. What anightmare! The solution is to eat rightand supplement like crazy. So Todd, you say, what does all thismean to me? Glad you asked. I’ll spell itout in very simple terms. Start countingyour nutrients: protein, fats, carbs, sugar,sodium and calories. The Parrillo Nutri-tion Software will make this a breeze.The first goal is to intake 1.5 grams ofprotein per-pound-of-bodyweight perday (bodyweight x 1.5 = total daily pro-tein intake). Spread your protein outevenly over 4-7 meals, as your sched-

ule will allow. Choose only lean proteinsas prescribed in the Parrillo NutritionProgram: egg whites, skinless whitechicken, turkey, white fish, lean gamemeats like venison and ostrich. Use qual-ity protein supplements like Parrillo’sHi-Protein or Optimized Whey. Don’tforget to take Ultimate Amino, LiverAmino and Muscle Amino. These threeamino formulations will ensure yourbloodstream runs rich with growth-in-ducing protein that will speed up thewhole growth and recovery process.Branch chain aminos (Muscle AminoFormula™) have been shown in numer-ous scientific studies to accelerate re-covery if taken right after a workout. That makes perfect sense, doesn’t it?Establish a nutritional game plan, takein a ton of clean, quality protein andmonitor your progress closely. Thenpay attention and watch as your bodytransforms, rewarding you handsomelyfor all your time and effort!

References:1. Guyton, Arthur C. Text-

book of Medical Physiology. 8th

edition. W.B. Saunders Co. : 1991 p.794. Lemon, P., et al. “Effect of InitialMuscle Glycogen Levels on ProteinCatabolism during Exercise.” SApplied Physiology (1980); vol. 4:624-629.

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The Three Amino’s , Heme Iron to fight sports ane-mia, branched chain for muscle growth and free formcompletes the trio.


Lean Bodies

By Cliff Sheats, M.S., Clinical Nutritionist

Among the nutrients that can be eas-ily depleted from the body with intense,vigorous exercise are the B-complex vi-tamins. Vital for energy, these nutrientsare involved in nearly every reaction inthe body, from the manufacture of newred blood cells to the metabolism of car-bohydrates, fat, and protein. Unfortu-nately cooking and food processing de-stroy these nutrients, and stress causesdeficiencies - which is why supplemen-tation with a product such as ParrilloEssential Vitamin Formula is a goodmove. Here’s a closer look at these im-portant nutrients. Thiamine, or vitamin B-1, was the firstmember of the B-complex family to beidentified and therefore is a well-knownnutrient. It plays a key role in the pro-duction of energy. In addition, Thiamineis essential for the maintenance of agood appetite, normal digestion, and thehealth of the gastrointestinal tract. It hasalso been shown to enhance muscularendurance. Yet many people are defi-cient in this vitamin. Eating foods lowin Thiamine, cutting calories to loseweight, overcooking foods - these are afew of the practices that cause deficien-cies or destroy Thiamine in the body. The best food sources of Thiamine are

legumes and whole grains. Your require-ment for Thiamine increases as you getolder. It is often difficult to meet require-ments for this B vitamin because Thia-mine is found in a fairly limited range offoods - so taking supplemental Thiamineis good insurance. All members of theB-complex family, including Thiamine,should be taken together to ensure bal-ance. Riboflavin (vitamin B-2) is involved inthe breakdown and utilization of carbo-hydrates, fats, and proteins. It plays arole in cellular respiration by workingwith enzymes in the utilization of celloxygen. Additionally, riboflavin helpsthe body absorb iron and maintains thehealth of mucous membranes. Riboflavin is found primarily inbrewer’s yeast and organ meats. Evenso, the amount required is difficult toget without supplementation. Addition-ally, the more active you are, the moreriboflavin you need. Deficiencies typi-

cally show up in the skin, usually ascracks at the corner of the mouth. Sen-sitivity to light is another symptom of ariboflavin deficiency. Niacin (vitamin B-3) has received a lotof press because of its cholesterol-low-ering effect. A certain type of supple-mental niacin does lower cholesterolwhen taken in extremely high doses. Incases like this, niacin is considered tobe a drug to be used only under aphysician’s supervision. Mega-doses ofniacin can poison the liver. Niacin is involved in the metabolismof carbohydrate, fat, and protein and isessential for the health of the nervoussystem, skin, and digestive system. Leanproteins such as chicken, turkey andfish are excellent sources of niacin. De-ficiency symptoms include skin erup-tions, fatigue, muscular weakness andindigestion. Pantothenic acid is a nutrient you donot hear much about, but this B-com-plex vitamin has many roles to play inthe body. It stimulates the adrenalglands and boosts production of hor-mones responsible for healthy skin andnerves. Like other B-complex vitamins,it helps release energy from foods. Thehealth of the digestive tract depends onPantothenic acid. It also enhances thebody’s ability to withstand stress andaids in the prevention of premature ag-ing. Pantothenic acid is found in all plantsand animals. In addition, it can be syn-thesized in the body by intestinal bac-teria - so deficiencies are virtually un-known. Refined and processed foodsare devoid of this nutrient, and about athird of the Pantothenic acid in meat isdestroyed by cooking. Vitamin B-6 (pyroxidine) is rather amaz-ing because it influences nearly everysystem in the body. For example, it as-sists in: creating amino acids (the build-

“B” Energetic and Healthywith B-Complex Vitamins“B” Energetic and Healthywith B-Complex Vitamins

Parrillo Essential VitaminFormula™, is a powerfulsource of B-Vitaminscontaining 76 mg.


“B” Energetic and Healthy with B-Complex Vitamins

ing blocks of protein), turning carbo-hydrates into glucose, metabolizingfats, producing neurotransmitters(chemicals which relay nerve impulses),and manufacturing antibodies tocounter the build-up of homocysteinein the blood, a toxic by-product of theamino acid methionine. Homocysteinecauses the cells lining arterial walls todeteriorate. In response, the arteriesstart rebuilding by creating new cellsand new connective tissue, which thenattract cholesterol and triglycerides.This reconstructive process can even-tually lead to atherosclerosis (harden-ing of the arteries). Supplemental vitamin B-6 has beenused in the treatment of many disorders,including premenstrual tension, carpaltunnel syndrome and kidney stones.Deficiencies are not common, althoughcertain prescription drugs such as hy-drazine (for high blood pressure), peni-cillin, and theophylline (for asthma) candeplete vitamin B-6 by blocking its ac-tion. If you are active, you may beinterested in knowing that extra vitaminB-6 can help boost endurance. Researchhas demonstrated that supplemental B-6 may improve Vo2 max, ameasurement of thebody’s ability to burnoxygen. The best foodsources of vitamin B-6 in-clude salmon, Atlanticmackerel, white meatchicken, halibut, tuna,broccoli, lentils, andbrown rice. B-12 (Cobalamin) regu-lates many functions inthe body, as do the othermembers of the B-complexfamily. Among the mostvital is the production ofred blood cells. VitaminB-12 is the director in thisprocess, making sure thatenough cells are manu-factured. Without VitaminB-12, red blood cell pro-duction falls off and theresult is misshapen cellsand anemia. Vitamin B-12 has a partnerin the production of red blood cells: folicacid, another B-complex vitamin that

regulates a host of functions in thebody, including the synthesis of RNAand DNA - the genetic material respon-

sible for cell division. Deficiencies ofeither vitamin can lead to a conditioncalled megoblastic anemia, in which redblood cells are enlarged, carry less he-moglobin, and have a short life span. Many diets tend to supply marginalamounts of folic acid, which is abun-dantly found in dark green, leafy veg-etables, cauliflower, meats, and eggs.For most people, deficiencies of vita-min B-12 are rare, as long as a protein-rich diet is followed. Vitamin B-12 canbe obtained only from animal foods, in-cluding poultry, fish, eggs, and milk.Strict vegans (people who eat no foodof animal origin), however, are candi-dates for a vitamin B-12 deficiency. Thisis also true of people on cholesterol-lowering medication, potassium-re-placement agents, anti-ulcer drugs, andanti-convulsants. These can upset thebalance of vitamin B-12 in the body. Others at risk include people with aninherited inability to absorb the vitamin(a potentially fatal condition called per-nicious anemia). Some individuals havetrouble absorbing vitamin B-12 becausethey lack something called an “intrinsicfactor,” a molecule produced in the stom-

ach. This molecule bindsto vitamin B-12 and trans-ports it to the intestinalwall to be absorbed. A serious consequenceof vitamin B-12 deficiencycan be irreversible dam-age to the nervous sys-tem. This is because vita-min B-12 helps build my-elin, a protein sheath thatenvelops your nerves.Nerve tissue degenerateswithout myelin, causing ahost of problems that in-clude numbness, pricklysensations, depression,and memory loss. Take your Parrillo Essen-tial Vitamin Formula as rec-ommended and you willfulfil your daily vitamin re-quirement. This is an areaoften overlooked by oth-

erwise detail-oriented bodybuilders andfortunately is easily correctable with tar-get nutritional supplementation.

The best food sourcesof vitamin B-6 includesalmon, Atlantic mack-erel, white meat chicken,halibut, tuna, broccoli,lentils, and brown rice.


Parrillo Sports Nutrition Update

Amino acid supplementation canpush your physique up to the next levelof development assuming you have aquality product and a proper under-standing of usage, timing and dosage.Different amino combinations producediffering results and are highly effec-tive if used correctly. Most Parrillosupplements are what might be termed‘core’ products, because they are useddaily by serious bodybuilders; possessa high name recognition and their useand purpose is widely known. Creatine,protein, carb powder, sports nutritionbars, vitamins and minerals make up ourcore group of well-known products.There is a second group of Parrillosupplements, a little less known yet justas effective. We currently offer fouramino acid supplements: UltimateAmino, Liver Amino, Advanced GH andMuscle Amino. Each is designed withspecific formulation for a specific pur-pose (or series of purposes) using spe-cific amino groupings to stimulate re-sults. Used correctly, target aminosupplementation can blast you out ofwhatever rut you find yourself currentlyin. But the Devil, as they say, is in thedetails. First and foremost: obtain the bulk ofyour nutritional needs from plain, whole-some food. They are called nutritional

by John Parrillo

Rut Blasters: The How and Why ofTarget Amino Acid Supplementation

supplements are not nutritional replace-ments and our products should be usedin addition to regular food, not insteadof it. Your most important nutritionalpurchases happen at the grocery store,not the local Health Food Store. It haslong been my contention that food isthe cornerstone of proper nutrition.Whole foods are the foundation ofbodybuilding nutrition and if you’renot dieting right your supplementswon’t make up for bad eating habits.Initially, concentrate on food contentand meal timing and then add on lots ofheavy lifting and high intensity aero-bics to complete the solid nutritionaland training foundation. I’m not goingto go into deep detail on our philoso-phy of food. We have a multi-dimen-sional approach based upon scienceand empirical knowledge gained prepar-ing the world’s top pro bodybuilders.We have in the past devoted article af-ter article on food selection and willcontinue to do so in the future. On a related note: In my estimation,the single most valuable nutritionalproduct we offer is not a supplementbut rather the Parrillo Nutrition Manual.Why? Knowledge is power and neverwas this statement truer than as it ap-plies to bodybuilding. The nutritionmanual has turned average bodybuild-ers into physique champions and as asystem has many famous proponents.Come look at the incredible number ofsigned endorsements from the greatchampions of past and present hang-ing in our Hall of Champions at ParrilloHQ. Do you have a copy of the Manual?Why not dial up our 800-number rightnow and obtain a copy? Maybe it willchange your life as it has innumerableothers – But I digress. Eat 5-8 times a day using clean foods(low fat and sugar) in proper balanceand combination. When is the optimaltime to supplement? After your basicdiet is in place and operational. Layer

on top of a good eating program one ormore of the core Parrillo nutritionalsupplements: Optimized Whey, Hi-Pro-tein Powder, Energy Sport NutritionBars, High Protein Bars, 50-50 Plus,Pro-Carb, CapTri. Creatine is another‘must’ supplement as are Essential Vi-tamin Formula and our Mineral-Elec-trolyte tabs. Both are required to roundout the ‘basic game plan.’ Step two in-volves integrating the core productswith the base diet. There is yet anotherlevel to the Parrillo nutritional supple-mentation program and it is subtle andprecise. Sports supplements are de-signed to enhance performance, addmuscle and improve body fat composi-tion. In bodybuilding competition win-ning or losing is determined by small dif-ferences. Amino acids offer that littlesomething extra that often makes thedifference between 1st place and 8th place.We offer four distinct amino acid prod-ucts each with a different purpose andformulation. Taken correctly, these prod-ucts will give you the physical and com-petitive edge.

MUSCLE AMINOFORMULA

This amino groupingprovides you withLeucine, Isoleucine,and Valine, the threeb ranched -cha inamino acids(BCAAs). The timeto use this productis immediately be-fore and after train-ing. Hard dieting is agreat time to supple-ment with branch-chainamino acids. During times ofenergy insufficiency (dieting) your bodywill actually break down its own muscleto use as fuel if no other is available.Catabolism is a dreadful metabolic state

Rut Blasters: The How and Why ofTarget Amino Acid Supplementation


The How and Why of Target Amino Acid Supplementation

that occurs when glycogen stores havebeen depleted and fat oxidation has maxi-mized. Metabolically, your body re-quires a certain level of glucose (bloodsugar) to be maintained in order for thebrain to function. While body fat pro-vides a long-lasting energy supply, fatcannot be converted into carbohydrateby the human body. But protein (aminoacids) can. Under adverse conditions,carbohydrates are exhausted and yourbody breaks down protein stores(muscle tissue) to convert into carbo-hydrate to supply energy. BranchedChain Amino Acids are effective be-cause they form a substrate for growthand are metabolized as fuel directlywithin muscle cells. A handful of MuscleAmino Formula™ capsules will helpprevent the onset of catabolism (1-4) andhas both anabolic and anti-catabolicproperties. Hi-Protein and OptimizedWhey are fortified with extra BCAAs forjust this reason. We suggest two or morewith every meal. Remember that BCAAsrequire insulin for absorption intomuscle cells so take them with food(carbs) rather than on an empty stom-ach!ULTIMATE AMINO

FORMULA Think of an amino acidas the filet cut of theprotein molecule, theessential essence. Ul-timate Amino is a sci-entifically balancedprofile of 17 free-formamino acids and isspecifically designedto supply the basebuilding blocks neces-sary for muscle growth.Ultimate Amino For-mula™ includes a completeprofile of all twelve “essential” aminoacids, which are those that the bodycannot manufacture itself (3,4). Someamino acids are convertible into otheraminos and therefore if you have a defi-ciency in one amino your body can cor-rect the balance, if all the corrective ele-ments are present. There are some aminoacids that your body cannot make onits own and these have to be suppliedby the diet (1-5). Ultimate Amino For-

mula™ insures that all the essentialamino acids are supplied in the properratio and there will be no missing linksin the amino profile chain. This is ourbest all-around amino acid product,complete unto itself. If you have moneyenough for only one amino product, thismight be the one for you. We suggesttwo or more capsules be taken with eachmeal and make sure to take UltimateAmino Formula™ with a starchy orfiberous carbohydrate as specified in theParrillo Performance NutritionalManual.

LIVER AMINOFORMULA

An oldie but agoody. Body-builders since theheyday of SteveReeves andClancy Ross backin the 1950’s haveknown all aboutthe muscle-build-ing properties ofbeef liver condensedinto tablet form. A

steady stream ofLiver Aminos will

help keep the body inpositive nitrogen balance.Concentrated protein isstuffed into a potent tabletand each Liver Amino For-mula supplies 1.5 grams ofpure beef liver. Among thevarious cuts of meat, organmeat contains the highest

concentration of protein, farexceeding the amino density

of other beef cuts. But howmany people can stomach a

steady diet of liver and onions orsweetbreads (brains)? Parrillo Perfor-mance has engineered a liver formula-tion that is a tremendously concentratedsource of amino acids. Our unique prod-uct provides high quality amino acidsplus heme iron from purified, de-fattedliver extract. Anemia, a low red bloodcell count, is surprisingly commonamong athletes, particularly women whosuffer from iron deficiency anemia. Seri-ous athletes often suffer from “sports

anemia” which is primarily the result ofthe cortisol secretions and the catabolicdemands of extensive and intense exer-cise (6-9). To make hemoglobin you neediron and to make red blood cells youneed protein. If you are deficient in ei-ther, anemia can result. Most iron supplements provide me-tallic iron in the form of ferrous sulfate.This sulfate is absorbed poorly by thebody, perhaps 10% at best. When ironis obtained from a biological source it isalready incorporated into heme, a build-

ing block of hemoglobin. Heme ironis absorbed through the intes-

tine far more efficiently thenferrous sulfate. Liver Amino

Formulation contains ex-pensive heme iron and iscombined with amino ac-ids - plus a complete ar-ray of B vitamins. Com-petitive endurance ath-letes are in need of hemo-globin to deliver oxygen

to muscles and shouldgobble these potent tablets

eagerly. For many enduranceathletes, especially women,

Liver Amino Formula™ is a‘must’ supplement. We recom-

mend 5-8 tablets with each meal de-pending on your bodyweight. Take ahandful at bedtime to forestall the cata-bolic effects of the fast period we callsleep. This is our most economicalamino formulation. Arnold used to eatup to 100 liver tablets a day in his com-petitive days and he was a man neverknown to make a foolish move.

ENHANCED GHFORMULA

Is there a naturalway to stimulatethe release ofgrowth hormonein the body?Several promi-nent studies indi-cate that this is adistinct possibil-ity. Amino acids,two in particular,have shown greatpromise. Arginine

pyroglutamate and lysinemonohydrochloride have been shownto increase the natural release of growthhormone in scientific studies (10-14).The idea is to douse the body with Argi-nine and lysine (particularly beforesleep) and allow this specific combina-tion to work its magic. Growth hormoneincreases lean muscle mass by increas-ing protein synthesis and by stimulat-ing nitrogen retention. GH increasesthe utilization of fat for energy and hasfabulous muscle-sparing characteris-tics. Growth hormone is generally con-sidered the most anabolic of all hor-mones and has been shown to alterbody composition by increasing leanmass while simultaneously decreasingbody fat. I suggest taking 2-3 capsuleson an empty stomach first thing out ofbed in the morning and again the lastthing at night before sleep. If possible,Enhanced GH should be taken whenthe stomach is empty.

The How and Why of Target Amino Acid Supplementation

References1. Friedman JE and Lemon PWR. Effectof chronic endurance exercise on reten-tion of dietary protein. Int. J. SportsMed. 10: 1188-12, 1989.2. Hickson JF and Wolinsky I. Humanprotein intake and metabolism in exer-cise. Nutrition in Exercise and Sport,CRC Press, 1989.3. Guyton AC. Textbook of MedicalPhysiology. WB Saubders, 1991.4. Zubay G. Biochemistry. Addison-Wesley, 1983.5. Lemon PWR. Protein and amino acidneeds of the strength athlete. Int. J.Sports Nutr. 1: 127-145, 1991.6. Scrimshaw NS. Iron deficiency. Sci-entific American, October 1991.7. Sherman AR and Kramer B. Iron nu-trition and exercise. Nutrition in Exer-cise and Sport, CRC Press, 1989.8. Haymes. Proteins, vitamins, and iron.Ergogenic Aids in Sport. Kinetic Pub-lishers, 1983.

9. Whitmire. Vitamins and minerals: aperspective in physical performance.Sports Nutrition for the Nineties. As-pen Publishers, 1991.10. Colgan M. Optimum Sports Nutri-tion. Advanced research Press, 1993.11. Rudman D et al. Effects of humangrowth hormone in men over sixty yearsold. N. Eng. J. Med. 323: 1, 1990.12. Isidori A, Lo Monaco A, and CappaM. A study of growth hormone releasein man after oral administration of aminoacids. Current Medical Research andOpinion 7: 475-481, 1981.13. Kraemer WJ. Influence of the endo-crine system on weight resistance train-ing adaptations. Nat. Strength and Con-ditioning J. 14: 47-54, 1992.14. Kraemer RR, Kilgore JL, Kraemer GR,and Castracane VD. Growth hormone,IGF-1, and testosterone responses toresistive exercise. Med. Sci. Sports.Exerc. 24: 1346-1352, 1992.

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1999 NPC Jr1999 NPC Jr1999 NPC Jr1999 NPC Jr1999 NPC Jr..... N N N N NAAAAATIONTIONTIONTIONTIONALS BODALS BODALS BODALS BODALS BODYBYBYBYBYBUILDING &UILDING &UILDING &UILDING &UILDING &

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OverallHeavyweight Women

Sherry Smith

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Hardgaining Bodybuilders

By Ron Harris

Craft a Massive Back

When it comes to weight training, theback is the body part most often ne-glected. Legs come in a close second.When you look at how the typical body-builder apportions their available train-ing time, you see a decided prejudiceagainst serious back training. The backgets scant attention. The old adage “outof sight, out of mind” has never rangtruer then when it is applied to back train-ing. It’s a sorry state of affairs. Chest orarm training holds our rapt attention: wewatch ourselves in the mirror, as wepump up, growing, transforming, vein-laden and magnificent – at least in ourown mind. The back is impossible towatch unless you train in a carnivalhouse of mirrors or can do the LindaBlair head trick. I see so many guyswho have complete physiques whenviewed from the front but when theyturn around they lack a back and thewhole effect is ruined. Once you’veseen some of the world’s best backs upclose, men like Dorian Yates, MikeFrancois, Ronnie Coleman, Flex Wheelerand Aaron Baker; you gain an apprecia-tion for back development. A well-devel-oped back reeks of power. Properly de-

veloped traps, lats, rhomboids, teres andspinal erectors give a person the look ofpower. It’s a look all serious bodybuild-ers should all be striving for. There are afew common mistakes that keep mosttrainees out of the “massive back” club.Let’s discuss some back pitfalls.

1. INADEQUATE AMOUNT OFBACK TRAINING TIME

Does this sound familiar? Joe No-Back,one of the bigger guys at the gym,spends long hours working chest, arms,and shoulders, hitting them from mul-tiple angles with set after set, using ev-ery exercise known to man. But when itcomes to his back training Joe No-Backperforms a couple hasty sets ofpulldowns and maybe a set of two ofcable rows. And he wonders why hisback doesn’t look like Sergio Oliva’s?What Joe doesn’t understand is that theback is the largest muscle grouping onthe entire torso and needs an appropri-ate amount of work, hard work, far morethan a few casual sets of pulldowns.Some give back work short shrift be-cause they feel their back will nevergrow. Call it the ‘I’m-a-genetic-loser-in-the-back-department’ excuse. Take ahint: treat the back with the same vol-ume and intensity as every otherbodypart and watch it grow! Trainheavy and consistent and the back willrespond. Actually, since your back isunder-worked, a good 4-6 week backspecialization program will bring backmuscles up far more rapidly than over-worked chest, arm and shoulder muscles.

2. GET THE MIND-BODY CONNEC-TION INTO BACK TRAINING

We’ve all heard about the “mind-muscle connection” and how importantit is. In the case of back training themental connection is incredibly impor-tant. You need to feel the back workingduring chins, rows, deadlifts andpulldowns. If you are unable to isolate

and ‘feel’ the target back muscle yourback development will be sub-par. Learnto focus in on the specific back muscleworked as you train. Stretch at the bot-tom of each rep and feel the targetmuscle before commencing the next rep.

3. GET THE BICEPS OUT OF BACKTRAINING

It’s all to easy to use biceps instead ofthe muscles of the back when perform-ing any type of row or pulldown. Afriend of mine at the gym has awesomebiceps and no back to speak of. Whilehe trains back his biceps pump up to across-striated nineteen inches, yet hisback appears to have little or no bloodflowing through it at all. There is an oldgym joke: “Show me a man with greatarms and I’ll show you a man with noback.” To get the biceps out of backtraining try these two tips: 1. Use athumb-less grip and 2. Think of thehands and arms as hooks. Removing thethumbs from around the bar (or wearingwrist wraps) takes a great deal of thestress off the biceps. Envision the armsmuscle-less hooks and pull with yourback (what a concept!). With a thumb-less grip or straps, you initiate the pullwith the shoulders, elbows and back -not the biceps. A full squeeze at the topof the rep will produce awesome backdevelopment.

4. RELIANCE ON MACHINESThere’s nothing wrong with machines.I love them. However, nobody will everbuild a great physique using machinesalone. Sorry, I wish it weren’t so! Thistruism particularly applies to the musclesof the back. Machines are too easy touse, with no balance or coordinationinvolved and no motor-pathway varia-tion. To grow the back needs roughand tumble exercises not smooth andprecise machines. I know from personalexperience: from 1988 until 1993 I usedmachines exclusively for my back train-




ing. I used one dumbbell exercise (rows) and one barbell move-ment (shrugs). Though I was using stacks of weights for pulldownsand cable rows my back development was less than stunning.Truthfully, other than my traps, my back was pretty shallow andnot very wide.

5. LEARN TO USE FREE WEIGHT BACK EXERCISESI then read a back training article by Greg Zulak (a bodybuildingauthor whose training theories I have found invaluable to mybodybuilding) which explained why chins are ten times more ef-fective than pulldowns for back development. And ten times harder.I found it to be true. A properly performed chin, pulled slowly allthe way up to the upper chest with a wicked peak contraction, isvery difficult. By the time I was able to chin with two or three 45-pound plates hanging off a belt my back was wide and thick and itwas hard to imagine it had once been my weak point. No doubtabout it: rows with barbells and dumbbells are superior to machineversions. Try them and see results in a few weeks!

6. IMPROPER EXERCISE SELECTION AND LACK OFVARIETY

Don’t avoid back exercises like deadlifts, barbell rows and chins:embrace them! The reason these exercises are so hard and take somuch out of you is that they are effective! You can overload yourback muscles with very heavy poundage with this type of heavyback training. It will force growth. Tackle the heavy, tough exer-cises and you’ll see a huge difference in your back development.Be creative and change your back training routine often. Usedifferent types of grips when you perform machine rows orpulldowns. The variety of different positions and angles will keepyour back guessing – and growing. Lift heavy and hard and build a back that you can take pride in.Implement some of my ideas immediately. So let’s get busy outthere on the gym floor and build some wings!

MAXIMIZE ENERGY,MAXIMIZE MUSCLEAND MINIMIZE FAT

CapTri® the Missing Link for MaximizingMuscle, Minimizing Bodyfat and Achieving

Monumental Performance

Hard and heavy rowing willadd slabs of muscle to yourback. Note the stance, angle,hand spacing and the way inwhich the bar is pulled intothe stomach rather than highinto the chest.


Straight and Strong

There exists a way to eat and supple-ment that will improve your athleticperformance regardless the sport. Per-formance eating will increase strengthand muscular size. Done correctly, per-formance eating will cause you to losebody fat. Done correctly, performanceeating will speed-up the physical re-covery process from intense weighttraining and sports practice. Done cor-rectly, performance eating will resultin a bigger, stronger leaner body andthis will enhance athletic performanceregardless the sport. Football, golf,basketball, volleyball, swimming, longjumping, softball, field hockey – itdoesn’t matter - whatever the athleticevent you will perform better if youare leaner, stronger and more muscu-lar. Could the opposite ever be true,that we would ever perform better fat-ter, weaker and with smaller muscles?No way, that’s ridiculous! No matterthe athletic undertaking you will do itbetter with additional muscle and re-duced fat deposits. Big, strong andlean trumps small, weak and fat everyhour of every day. So how do we maximize our particu-lar genetic potential? We lift weights,diet, stretch and do aerobics. Done

faithfully these differing disciplineswill yield muscle, leanness, flexibilityand endurance, respectively. Each hassecondary benefits: lifting will alsomake you stronger, diet will improvecardio capacity, facial stretching willactually grow muscle and aerobics willmake you lean. To become all you canbe you need to give proper attentionto each of these four areas. Diet is ahuge part of this multi-dimensional ap-proach to maximum fitness. This is abig-league approach to the issue ofpeak performance and frankly this isusually a little beyond the abilities ofthe average high school athlete, re-quiring a high amount of dedicationthat eludes all but the most determined. If you are not lean, muscular, big,strong, fast and possessing great en-durance - then too bad for you - beprepared to lose - for you will surelybe beaten by a genetically endowedpeer. The only way the normal athletebeats the genetic freaks (and they areeverywhere) is to outwork them or havea bigger heart. If you want to over-come the gifted through hard workthen we have the athletic blueprint. Sohow does all this relate to eating? Dis-ciplined eating will make you big andlean.

PERFORMANCE NUTRITION 101If you want to become big and strongand lean you need to master the artand science of eating and supplement-ing. Weight training will make you bigand strong but if you have a bad dietand eat too much fat, all those super-strong, great looking muscles will behidden under a blanket of lard. Ath-letically speaking, extra body fat hastwo major drawbacks: you are sloweron account of extra bodyweight and alard blanket decreases endurance onaccount of lugging more mass around:

you might as well carry two five-poundplates in each pocket. These are twohuge athletic attributes and the oppo-site is also true, we can improve speedand endurance through diet. Whenyou are lean and fat-free you have bet-ter speed and wind. If you under-eat(which is just as bad as overeating) allyour hard work in the gym and on theball field will be undone as your over-worked body starves. Strike the bal-ance and eat enough to fuel weighttraining and athletic activity yet notso much that the extra calories arestored as body fat. It’s a balancing actbetween taking in enough calories yetnot too many.

EAT SMALL MEALS OFTENTo start, we change our eating patterns.Eat a small meal or take a protein shake(or eat a sports nutrition bar) every 2-3hours. This eating strategy allows usto maintain positive nitrogen balance.When the body has the necessary nu-trients, muscle growth and strength in-creases are possible. Assuming theyoung athlete trains hard and intensethese potential gains become a reality.To maintain Positive Nitrogen Balancewe eat some high quality food every 2-3 hours. Even though the total dailycalorie intake might be identical, eatingfive or six smaller meals is far superiorfor muscle building, fat-stripping pur-poses than eating three large meals. Westill want you to eat breakfast, lunchand dinner but the food you eat duringthe day should be spread over 5-6 mealsrather than consumed in three conven-tional daily meals. The digestive task iscut in half using such a strategy andfood is assimilated much easier. Thismulti-meal eating keeps us in positivenitrogen balance, eases digestion andimproves nutrient assimilation. Con-vinced? Here is a sample meal layout:

High School Training Program Part I:Performance Nutrition Basics

By Steve Hampton & Marty Gallagher

High School Training Program Part I:Performance Nutrition Basics


High School Training Program Part I

This seems an easy enough eatingschedule, wouldn’t you agree? We keepan all-American, three-square meal, eat-ing format we just add a few additional‘feedings’ to maintain positive nitrogenbalance. We eat lighter at our regularmeals to speed the metabolism and im-prove nutrient assimilation.

Protein is essential for growth and re-covery. Protein contains amino acidsand aminos are responsible for repair-ing muscle tissue torn down from weighttraining or athletic activity. You needprotein to heal the muscle and fuel fu-ture growth. There are many greatsources of lean, low fat, protein: chicken,turkey, fish, lean beef (flank steak) andegg whites are great sources of low-fatprotein. We at Parrillo Performance al-ways recommend “lean” protein con-taining very low amounts of fat. Proteinpowder is a God-send for the athlete.

Starchy carbohydrates provide yourbody with the fuel it needs to go. Thinkof carbs as gasoline for your body. Somegreat sources of starchy carbohydratesare potatoes, oatmeal and rice. We rec-ommend you eat carbs throughout theday - but not too much at any one timeas starch will convert to fat easily iftaken in excess. Try not to consume alot of starch in the evening becausestarch will most certainly turn to fat ifyou go to sleep with a big belly full.Although pasta is often regarded as agreat carb source (some of you may befamiliar with the classic pre-track meetpasta party) it is a refined carb and notnearly as good a source of carbs as the

natural starches mentioned above.

Fibrous carbohydrates are vegetablessuch as broccoli, cauliflower, greenbeans, asparagus and salad makings. Fi-brous vegetables are great because youcan eat virtually all you want with littleor no danger of getting fat. Now thatdoesn’t apply to any salad dressing youmight put on those salads. Fiberouscarbs generally contain fewer caloriesand it takes the body longer to burnthem. They also hold the starchy carbsin the stomach longer so there is less ofa possibility of spill over into bodyfat.

Saturated Fats are bad news. A gram offat contains over twice as many caloriesas a gram of protein or a gram of carbo-hydrates. Every mouthful of fat you eatcontains over twice as many caloriesas that muscle-building mouthfulof protein. And fat is every-where! Pizza and burgers areabout 50% fat. Every mouthfulof cheeseburger or slice of pep-peroni you wolf-down is half (ormore) fat! Gross! What’s worse,fat easily converts to body fat andas a nutrient has no muscle build-ing properties. Reduce your fat intakeand watch your body fat melt. Top body-builders allow fat to comprise no morethan 5% to 10% of their daily caloric in-take.

Sugar is bad stuff. Sugar has no redeem-ing nutritional characteristics. Sugar, likesaturated fat, converts itself to body fatquickly and is calorie-dense. Plus, sugarstimulates something called an insulinspike; the end result being sugar makesyou fat! So cut out those pies, cakes,candies, soft drinks and deserts andwatch out for sugar hidden in otherfoods. You need to read food labels: thereis a ton of foods loaded with sugar inorder to make them taste better. You couldtotally cut out deserts and unintention-ally get as much sugar from other foodsand soft drinks! Check out the sugar con-tent on all your favorite foods!

PUTTING IT ALL TOGETHERWhat do we eat, how much do we eat,when do we eat it? Okay, first off, obtaina high quality protein powder (we rec-

ommend Parrillo Optimized Whey™ orHi-Protein Powder™ obviously) and acouple of boxes of Parrillo bars. Nowyou are ready to implement the multi-meal approach we displayed earlier. Ateach ‘regular’ meal (breakfast, lunchand dinner) center your meal composi-tion around a quality protein such asmeat, eggs, fish, chicken, turkey or thelike. Include a moderate portion ofstarchy carbs and a somewhat largerportion of fibrous carbs. This is a nu-tritionally balanced meal, one that wheneaten puts you a step closer to yourgoal. You know about keeping fat to aminimum and eliminating sugar asmuch as is humanly possible. In be-tween meals have a supplement snack

to maintain positive nitrogen balance.Take in a gram of lean protein per poundof bodyweight and keep a sharp eyeon the scale. If your goal is to gain sizeadd more starch to your meals andkeep weight gains to no more then 1-2pounds a week. If you want to lose fat,reduce the starch and limit weight lossto no more then 1-2 pounds weekly.Write down what you eat.

NEXT MONTHManipulating the nutrients to suit thegoal and how to cook for muscle. Don’tbe dependent on mom, your girlfriendor boyfriend to cook your hi-perfor-mance meals. They might get mad atyou and you would be SOL: a how-to-do on performance cooking.

As always feel free to contactSteve Hampton at 513-531-1311 forconsul ta t ion or e-mai l h im [email protected].

7ambreakfast

9amprotein shake

12amlunch

3pmsport nutrition bar

6pmdinner

9pmprotein shake and a salad

John

Par

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5143 Kennedy Avenue Cincinnati, Ohio 45213

BULK RATEU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

650 g. boiled chicken breast100 g. chopped lettuce100 g. chopped celery50 g. minced onion1 clove garlic or

Chicken Salad

Place chicken and vegtables in medium bowl. In a smallerbowl, combine mayo and spices. Mix well and pour overchicken and vegtables. Mix again. Eat alone or scoop into tomato wedge. Variation: Add 200 g. (1cup) fresh or thawed frozen peas.Serves four. Nutrient content in one serving: 517.5 calories, 39.5 g.protein, 4.2 g. fat, 3.2 g. carbohydrate, 133.5 mg. sodium,690.3 mg. potassium.

CapTri® Mayo70 g. egg whites

2 tbsp. lemon juice1 cup CapTri®

1 tsp. dry mustard Beat egg whites in a blender at low speed. Continue toblend and slowly drizzle in CapTri®. Continue blendinguntil smooth. Keep refrigerated and dispose of after a day.Nutrient content: 1860 calories, 7.6 g. protein, .56 g. carbs,102.2 mg. sodium, 97.3 mg. potassium.

½ tbs. garlic powder¼ tbs. ginger½ tsp. onion powderpepper to taste1 cup CapTri® mayo

DirectionsDirections

Chicken Salad

A Monthly Magazine For All Bodybuilding, Fitness and ...A Monthly Magazine For All Bodybuilding,...

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