Bodybuilding Supplements - Carrie Canatsey · 2019-04-22 · about your diet, but Head Parrillo...

CarrieCanatsey

PYRUVATE AND FAT LOSSCan it make body fat vanish?

THE CASE FOR CASEINBuild muscle and lose body fat

- while you sleep!

THE TRAINER'S PAGEAbs are not just made in the kitchen

WHAT IS THE BEST TRAP EXERCISE?Iron Vic Steele weighs in

GET A LEG UP!5 tips to get your wheels

growing nowMUSCLE MEETS MEDICINEEverything that you thought you knew about stretching is wrong

Is this the most dramatic transformation ever?

Photo By Rob Sims

CarrieCanatsey

Contributing PhotographersJohn ParrilloDominique ParrilloMarcus McCuistonRob SimsBen RobinsonWilliam Welsh

ContributingWritersJohn ParrilloMarty GallagherDr. Jeremy GirmannScott CanatseyDuke NukemIron Vic SteeleRon Harris

10 – MUSCLE MEETS MEDICINE

STAFF

PublisherJohn Parrillo

Design DirectorMarcus McCuiston

Editor At LargeMarty Gallagher

John Parrillo’s Performance Press is published monthly. The subscription rate of one year (12) issues is $29.95 ©2019 by John Parrillo. All Rights Reserved. For information, Please contact Parrillo Performance at (513) 874-3305 or e-mail to [email protected]

9 - GET A LEG UP!

14 - THE PARRILLO PRINCIPLES

MAY 2019PERFORMANCE PRESSJOHN PARRILLO’S

12 – THE TRAINER'S PAGE

18 -TIPS & TIDBITS

20 – PYRUVATE AND FAT LOSS

23 – IRON VIC SPEAKS!

Forget what you think you know about stretching. Dr. Girmann is here to shed some light on this topic.

It's time to trade the long pants in for shorts. Ron Harris shares some tips to help show off your legs this summer.

Parrillo Hi-Protein Powder™ is a casein protein. What is casein and what does it do? Read on!

A recipe straight from the Parrillo Captri® Cookbook as well as a few other tips and tidbits.

John Parrillo shares three different studies that have shown how supplementing with pyruvate can help shed body fat.

How do you build great abs? Some say it's all about your diet, but Head Parrillo Trainer, Scott Canatsey wants to set the record straight.

If you have a bodybuilding question, Iron Vic has an answer for you.

Level 1 Certification for Trainers

JUNE 8-9, 2019

For more information call1-800-344-3404or vist our website at www.parrilloperformance.com

Join the elite group of trainers who are making a living doing what they love. Become an elite certified personal trainer with Parrillo Performance.

4 – CARRIE CANATSEY

Photo By Rob Sims

MAY 2019MAY 20194 51-800-344-3404 www.parrilloperformance.com

Longtime readers of the Parrillo Performance Press are familiar

with the amazing transformation of Carrie Rapp. Carrie Rapp is now Carrie Canatsey, and if that name sounds familiar that is because a few years back Carrie married Parrillo Performance head trainer and bodybuilding expert Scott Canatsey. Carrie, spotlighted in the PPP in 2014, had made such stunning progress since then that we wanted to follow up and catch up – and reacquaint readers with her incredible story. Ten short years ago, at age 28, Carrie weighed 340-pounds. That is not a typographic error. “In grade school and high school, I was tall, trim and athletic. Starting at age 5, I began tumbling and gymnastics. I played basketball and volleyball and was a track athlete.” Carrie attained her full height, 6-foot, while still in high school. Naturally the basketball and volleyball coaches were eager for her participation. “I played softball

Carrie Canatsey

John Parrillo's Performance Press

By Marty Gallagher

every summer. Oddly, my athletic participation was sidelined when as a senior in high school I decided to dedicate myself to intellectual pursuits: I joined the Scholastic Bowl team.” The study, preparation and practice required Carrie cut back on organized athletics. “I had been extremely active in a wide variety of individual and team sports. During my senior year in high school, my focus shifted from athletic to intellectual.” After high school Carrie headed off to college. “As a freshman in college, I started to add bodyweight. At first, I wasn’t too concerned. After graduating college, I moved back home. This is when my bodyweight really skyrocketed.” Over the next five years Carrie Rapp kept adding weight. By age 27 Carrie weighed 340-pounds.

A couple of chance comments started her on the road to renovation. “I was at my heaviest bodyweight when within a two-week period,

two people on two totally different occasions asked me when the baby was due – both innocently thought I was pregnant. For some reason those comments started me on the path back to real health and fitness.” A lifechanging event occurred in November of 2009 when Carrie began working with Scott Canatsey. Currently Scott is the head trainer at the Parrillo Performance Training Headquarters in Cincinnati. “I met Scott in Indianapolis in 2009 where we were both living at the time. I’m not from Indianapolis originally. I had moved there from a small rural town in central Illinois. Scott became the head trainer at Parrillo in 2014. We started out in Indianapolis.” A friend of Carrie’s happened to mention that they’d met someone that Carrie should meet. “I first met Scott through a mutual friend who knew I was into bodybuilding. Scott and I met at a Starbucks and discussed training and diet.” This was Carrie’s

Carrie Canatsey

Photo By Rob Sims

Photo By Rob Sims

Is this the most dramatic transformation ever?


John Parrillo's Performance PressCarrie Canatsey - Is this the most dramatic transformation ever?

first introduction to the Parrillo approach towards bodybuilding. To say that she was intrigued would be an understatement: she began using the Parrillo approach. In a terrific twist, years later Carrie ended up marrying Scott! But we’re getting ahead of ourselves. “Scott introduced me to the Parrillo philosophy of bodybuilding. It was so logical that I took to it immediately.” Scott invited Carrie to train with him and the workouts were a revelation for Carrie. “I weighed over 300-pounds when I met Scott in 2009. I wasn’t at my all-time heaviest, but I was certainly well over 300-pounds. I started training with Scott once a week. Those sessions were incredible, like gold. I wanted more so I began training with him twice a week, then three times a week.”

She got traction immediately: the hardcore training, the constant cardio, the Parrillo approach towards nutrition and supplementation, it all made sense. “I began to train more and more frequently; I began to eat and supplement with greater precision; I began to enjoy the cardio.” Nothing fires a person up more than seeing actual results from their bodybuilding efforts. Most earnest trainees are deprived of solid training and nutritional advice. If the resistance training is insufficiently intense, no muscle will be built; if the cardio is insufficiently intense, no body fat will be burned; if the nutrition and supplementation is undisciplined and impotent, no results will be forthcoming. If, on the other hand, like Carrie, you happen across a profound method (the Parrillo approach to bodybuilding) and are supervised by a master trainer (Scott) then real results appear quickly. Within weeks of commencing a full-blown Parrillo-style lifting/cardio/nutrition blitzkrieg Carrie was feeling better (cardio excites the heart, lungs and central nervous system,) feeling stronger in all her lifts and she was lighter, fitter and more energized.

To make a long story short, over a period of years Carrie reduced from 340-pounds to 190. Can we stop for a long minute and ponder how truly amazing this feat is, in and of itself? The lady lost 150 pounds, put differently, Carrie lost 44% of her body.

To compound the profundity of her weight-loss feat, Carrie began competing and winning in bodybuilding competitions. She lost the weight in an intelligent way, slowly and steadily. Simultaneously she was building muscle. During the protracted process of whittling down, Carrie entered no less than 14 physique competitions. With each succeeding competitive outing Carrie became leaner and more muscular. “I started competing officially in 2010 in the Bodybuilding category. I moved to Physique in 2014 and then to Figure last year.” Carrie had used Parrillo methods and Scott’s monitoring to create nothing short of a physical miracle. Carrie’s new

look was statuesque, her physique was sleek, a muscled-up panther. “In 2018 I entered the NPC Kentucky Derby Festival. I decided to crossover at this show and compete in both the Physique and Figure division. There had been changes made to the judging standards in the NPC. I wanted to see how my physique would score in each. I had no idea. I won all four classes I won the master’s Figure and master’s Physique. I won the overall. It was a great day competitively.” Two short weeks later Carrie entered a much bigger NPC show, again in multiple divisions. “I entered the NPC Mike Francois Classic several weeks later and earned a second and third place in the two Figure divisions I had entered. I also entered the Physique division and took fourth.” As is her habit, Carrie sought out the judges and asked how she might improve in the future. “The judge’s feedback was overwhelmingly positive.”

Her future competitive goals are lofty. “My goal is to compete in the Figure

Division at the Olympia. I am working towards that goal. I am currently preparing to compete at the NPC Universe show that will be held July 5th. My goal is to win an IFBB pro card at this show. That would qualify me to compete as a pro.” Only by winning or placing at a pro show can you appear at the Olympia. “If I fail to win a pro card at the Universe show, I will compete at the Masters’ National Figure Championships at the end of July. This will be another opportunity to win a pro card.” Ten years ago, Carrie was overweight and unfit, now she is a force to be reckoned with in national level bodybuilding. The synergy that Carrie and Scott have is obvious and irrefutably working. Is there a greater testament to the bodybuilding lifestyle than the mind-blowing progress she has shown? And Scott is no arm-chair quarterback; his sculpted physique is a testament to his expertise. Their training sessions are epic. “It is an interesting and challenging balance and partnership. Scott being both

Photo By Rob Sims

Photo By Rob Sims

Carrie reduced from 340-pounds to 190. Can we stop for a long minute and ponder how truly amazing this feat is, in and of itself?


Training Split

Sunday legs (quads)Monday delts & absTuesday armsWednesday legs (hamstring, glutes) Thursday backFriday chestSaturday off

Sessions usually last 45-minutes. I will typically perform 2-3 exercises per body part, usually 8-12 reps for 3-5 sets per exercise. Learn to develop your mind to muscle connection! Training heavy works! Learn to really work the target muscle and connect with it. The mind/muscle connection is critical in order to develop the physique you envision. Cardio is done every day and twice a day when preparing for a competition.

Daily Meal Schedule

Meal 1 egg whites, oatmealMeal 2 Parrillo Soft Chew bar™Meal 3 turkey, green beans, riceMeal 4 Parrillo Soft Chew bar™Meal 5 cod, salad greens, sweet potato

When you’re dieting, there may be points when you get bored of eating the same thing every day. On days like this, I remind myself that I need maintain consistency: each meal gets me closer to my goal. I think of food as FUEL that I need. Taste or monotony are disregarded.

You’ll be shocked at how dramatic results will come once you do this.

TRAIN LEGS TWICE A WEEKSince hamstrings nearly always suffer when legs are trained all in one workout, either have separate days for quads and hams, or perform two workouts with one emphasizing more quads and the other focusing on hamstrings. That side of the thigh should be done first on its emphasized day and its exercises should take up roughly 2/3 of the workout volume.

USE VARIOUS REP RANGESLegs respond to a wide variety of rep ranges. In fact, you will be missing out on potential gains if you always stick to the same rep scheme. For isolation movements like leg extensions and curls, try 10-12, 12-15, and 15-20. For compound movements, you can go as low as 5 reps and as high as 50 or even 100. John Parrillo’s infamous 100-rep belt squat sets are the stuff of legend for those brave enough to endure them!

SQUAT!Finally, too many trainers avoid the barbell squat, which is by far the most productive exercise you can do for your legs – some would even say for overall muscle growth. If you have a legitimate injury issue in the knees or lower back that precludes you from squatting, that’s one thing. If you’re avoiding them because they’re hard or because you can’t load up 8-12 plates a side like you can on the leg press, you’re just being lazy or foolish. If you can squat, you need to be squatting!

treadmill, stepper, elliptical trainer, or a stationary bike. 10 minutes is better. You want blood flowing and all the connective tissues warm and elastic for the onslaught to come.

USE A FULL ROMThe most common hindrance to leg development is using a shortened, incomplete range of motion in compound movements like squats, leg presses, and hack squats. It’s very tempting to load up stacks of plates and feel like a hero in your gym or on Instagram, meanwhile being in denial of your half reps. You’re only fooling yourself and shortchanging the gains you should be making. If you can’t get proper depth on your reps, take some weight off and go all the way down.

Winter is over and the sun is shining bright. It’s time to break out the shorts. That is, unless your legs are so scrawny, you’re more inclined to hide them in long pants even if the mercury hits 90 degrees or more. There’s no reason to settle for sub-par development in your lower body. Try these tips and slap some meat on those legs!

WARM UP PROPERLYI know it’s customary to warm up on leg day with a couple sets of leg extensions, but that really doesn’t cut it. To properly prepare your entire lower body for an intense workout, meaning the quads, hams, glutes, and calves, do at least 5 minutes of moderate pace cardio on an incline

GET A LEG UP!By Ron Harris

Facebook: Ron Harris WriterTwitter: @RonHarrisMuscleInstagram: ronharrismuscleYouTube: RonHarrisMuscle

9www.parrilloperformance.com MAY 2019

5 tips to get your wheels growing nowtrainer and husband. He really wants me to be my best. Having a personal trainer who is also my husband does make for some tense times, as in ‘Don’t eat that Carrie!’ Ultimately it has made me a better bodybuilder and a better person.” Scott provides Carrie whatever assistance is needed or required. “In 2013 I competed at the Junior Nationals and took second place in the bodybuilding division. Scott supervised my preparation. The day after the competition, he asked

me to marry him.” Where do two fanatical bodybuilders get married? At the Olympia! Who is the best man when two fanatical bodybuilders get married? An ex-Mr. Olympia! “Scott and I were married the day after the Olympia in Las Vegas. Sammir Bannout, the 1983 Mr. Olympia was Scott’s best man.” At age 38, Carrie is perfectly positioned to make truly sensational gains and actualize her goal of becoming a pro. That will put her one step closer to that dream of

being onstage at the Olympia. She has traveled such a long way in a short amount of time and her rate of progress has been nothing less than astounding. In all the years of publishing the Parrillo Performance Press, we would be hard-pressed to come up with a more dramatic transformation – and we have seen a lot of transformations. How much more progress lay dormant and ready to be untapped?

Photo By Rob Sims

Carrie Canatsey - Is this the most dramatic transformation ever?


Follow Dr. Girmann on [email protected]

Tight muscles can generate pain, impair performance, and

lead to a host of musculoskeletal problems; or so we’re taught. As a Physical Medicine and Rehabilitation physician, stretching for tightness is a topic of discussion as common among patients and practitioners in my field as perhaps statins for heart disease in the realm of primary care. The problem with stretching “tight” muscles, however, is that it doesn’t work (I’ll leave statins for a future article). It’s a paradigm that is fundamentally flawed. Muscles aren’t actually tight, and stretching (done in the conventional way) doesn’t make them any looser. There is a bit of semantics involved here but the word “tight” is not a mechanical term and is therefore of limited use when describing the properties of tissue. While most tend to imply a

By Dr. Jeremy Girmann

MEETS

MEDICINE

Muscle Meets Medicine: Everything that you thought you knew about stretching is wrong

model of body structure should also be considered in an effort to better understand biomechanics and the role of stretching. Imagine first the human skeleton - the bones representing the foundational bricks of our bodies, which hold up the individual muscles that attach to them and create movement. Now abandon that relatively rigid and myopic visual image. Instead, imagine a network of muscles and connective tissue in which the bones float. This model, one of floating compression, most accurately represents how the body functions as a whole. Rather than being a summation of independently operating parts, our bodies are dynamic systems of interwoven and communicating units working together in synchrony. Muscles are imbedded in connective tissue such that our entire body “suit” is involved in movement and force transmission. Even when a muscle is relaxed, it exerts force radially to the surrounding tissue structures. This is yet another reason why the study of isolated muscular structures does not accurately represent what occurs as each of us performs a stretch.

So where do we go from here?

We need to disenthrall ourselves from the idea that stretching a muscle longer and harder will ultimately lengthen it. It won’t. It will only risk damaging it.

Instead, we should start with the idea that increasing range of motion is accomplished by using our bodies within that range and by placing the muscles under load. As in the case of lifting weights, one might use a light load to engage their terminal range of motion in a particular exercise, gradually increasing the load over time. A focus on flexing the muscle forces the muscle fibers to communicate with the nervous system. The result is that the muscle develops strength and control throughout the positions

Everything That You Thought You Knew About Stretching is Wrong

pandiculation. The contraction allows for the muscles to be sensed or ‘felt’ by the brain, resulting in complete conscious control and allowing for a slow, intentional decrease in the level of contraction during the lengthening phase. This conscious control represents an opportunity for the brain to learn and results in a fortification of the neuromuscular connection. The process of pandiculation can be applied to nearly any movement.

Considering everything that we’ve examined thus far, a natural question arises: With sufficient training, would it be possible for anyone to perform the splits? Not by any ‘stretch’ of the imagination. Muscular units can certainly be trained but bony limitations remain. Whether you’ll be able to do the splits depends on, among other things, the shape of the femoral neck, the angle at which the femoral head is inserted into the hip socket, and the orientation of the hip socket. The bony anatomy of the hips also partially determines whether someone will be able to assume a deep squat position. Individuals of Polish descent, for example, typically have shallow hip sockets, which allows for a significantly greater range of motion in the squatting position than those with deeper hip sockets.

in which it is used, and the brain begins to learn that it can allow movement through that range of motion without risking injury. What naturally follows is the somewhat counterintuitive recognition that for optimal range of motion, we desire strength and stiffness of the muscles and connective tissue. Tissues can be strong and stiff, yet compliant. The body favors strong and stiff to weak and loose because it reduces the risk of injury. The key, however, is that the body needs to be strong and stiff (albeit compliant) in every direction. As described above, any motion imparts force throughout the entire system. If there exists a weak and loose link, the system is subject to injury and dysfunction. Deficiencies are common, as individuals tend to develop imbalances given their habitual movement patterns. Whether always bending to the same side to pick up objects from the floor or stressing particular movements more than others in the gym, repetitive and unbalanced movement patterns fail to develop strength and stiffness in every direction.

What else? Practice pandiculation. Though it might be an unfamiliar term, you’ve done it before. You wake, pull your arms and legs inward, begin to yawn, reach your arms overhead, extend one leg, and then the other. The muscles are contracted and slowly lengthened, followed by complete relaxation. Many other animals do the same. When your dog arches its back then drops its belly, curving downward as it lengthens its legs and back – that’s

restricted range of motion in which a joint can assume a limited number of positions, “tight” offers no definitive description of the dysfunction. Some suggest that such restriction is related to structurally shortened muscles. As it applies to the biomechanical properties of the involved tissues, however, the reason for restriction is less about length and more accurately related to compliance and tissue tolerance. In other words, your ability to bend over and touch your toes is not predicated on the length of the hamstring muscles as much as it is on whether your brain will allow you to do so – whether it will tolerate that position. Confused? Read on.

Some studies have in fact shown a sustained increase in muscle length after stretching that muscle for a given period of time. Most of these studies,

however, have involved anesthetized subjects, either human or rats, or have been performed with isolated muscle models in which rats are sacrificed and all other structures are stripped away, leaving only the muscle of interest to be examined.

The problem with these study designs is that the neurologic control of the muscle is eliminated, which is much like studying how far cars might roll without the influence of drivers or brakes. Though perhaps allowing for interesting observations, the practical implications are rather limited. Muscles are ultimately governed by the neurologic system. Our brains tell our muscles to move, and our muscles are under constant surveillance by various neurologic mechanisms that are designed to insure proper function and safety of the moving parts. If the body senses an unfamiliar position as mine might during an attempt to do the splits, various stretch receptors send out signals that prevent further movement in the direction of the new and potentially vulnerable position. The body doesn’t understand it so it doesn’t want to go there. This serves as an important protective mechanism that is designed to prevent tearing of tissue and compromise of system integrity. In this way, decreased muscle compliance isn’t a musculoskeletal problem but rather a problem of the neuromuscular system. Essentially, the nervous system ‘thinks’ that the muscles aren’t strong enough to maintain the regulation of force transmission throughout the body in the new position so it, in combination with the muscle, won’t comply with the attempted movement. Rather, it will want to stop short of the new position because that is what’s familiar and perceived to be safer. Whatever the position, the nervous system continually asks, “Can I be safe there?”

Beyond the neurological influence, an understanding of the tensegrity


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and legs. So, I am thinking there was probably no six-pack under there. Her abdominals, (transverse abdominus primarily) had prolapsed and that belly really stuck out there. The abdominals are stretched as well as her skin, and I see no way for any observable muscle to exist in that state. I am sure you can agree. But, we can see now that 10 years later, Carrie has remarkable abdominals that anyone would be proud of. But we found out for certain that there were no abs waiting to be found under all of the fat. It took very specific work over a period of three years once Carrie (with the help of John Parrillo’s expertise) found that she was not correctly contracting her abs when performing her ab movements. She was working her hip flexors. And they are fantastic! But, after 3 hard years of learning to connect to her abs, and several sets a day, she has arrived. Now, the one and only Peter McGough can say she finally has abs. (He critiqued her at the Jr. Nationals 5 years ago and said she had no abs. Needless to say, she was embarrassed).

Let us use our “Iron Cowboy”, Seth Drake, as another subject for examination. When I met Seth as a young athlete, he already had decent abs and was quite muscular for 165 pounds. Riding Bulls and playing Football had given Seth a great base to work with for Bodybuilding. He was strong, determined and as tough as an Ohio HS wrestler. (That’s my personal marker for mental toughness in young men). Now, one can easily argue that if Seth got fat, that a six pack will certainly be there waiting to appear. Let us take that a step further. When you consider what Seth was able to create with his hard work as a young man, is what most any person has done that played demanding sports in grade school or High School. These are the people that skew the perception of abdominals just being there and waiting to be uncovered. These people can be “chubby” and

The Trainer's Page

The Trainer's Page: Abs are not just made in the kitchen

The Trainer's PageBy Scott Canatsey – Lead trainer at the Parrillo Performance training facility

ABS ARE NOT JUST MADE IN THE KITCHEN

We have all heard it a thousand times or more that “abs are

made in the kitchen”. But is this actually true? Do we all have an awesome six pack just waiting to be unveiled after we shed unwanted fat? Let us take a closer look at this assumption and break down the reality of the statement. And remember, there are exceptions to every rule. The most desired body part that everyone wants to have are ripped abdominals. The sign of health and happiness in our American culture is the acquisition of these showy muscles. There is no doubt, that when

a person has noticeable abdominals that the rest of their body is typically in shape, as well. Even if they are really thin, they seem to have some level of lean muscle to admire, along with the amazing abs. Is that what leads to the perception of the abs being the most glorious muscle group to acquire? Could there be some truth to the thought that health and happiness can be found in a set of crisp abdominals? Let us look further.

I will use our in-house Amazon, Carrie Canatsey, as our first subject to examine. Carrie started out really fat and holding 51% body fat. Most of the fat was in her belly, butt, hips

have some quality muscle underneath that will be revealed when they get serious about the quality of their diet. The first time they get lean, the abs are present and developed. This, in my opinion, is evidence enough to dismiss the myth of abs are built in the kitchen. That is only part of the story. It clearly takes hard work and disciplined eating to attain the great abs that we all admire. The conclusion seems pretty clear that we must work in the gym and in the kitchen to have a defined set of abdominal muscles. So, cardio alone is not going to reveal all of that sexy muscle that we may think is hiding.

It takes serious contraction and laser focused concentration to get the level of work needed to build legendary abs. There is a mental connection that is necessary. Some seem to have been born with it, and that gives them a distinct advantage in creating a great core. That puts them way ahead in this game, but it is a marathon not a race. With enough determination, the abdominals can be created even from the most disadvantaged situation. Carrie Canatsey shows us that it is true even if it takes a few years of hard work and disciplined eating. Get to work on that muscle building!

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The conclusion seems pretty clear that we must work in the gym and in the kitchen to have a defined set of abdominal muscles.


The Case for Casein

Build muscle and reduce body fat - while you sleep!

It takes science awhile to catch up to bodybuilding and it takes

bodybuilding awhile to catch up to John Parrillo. Case in point: casein. Parrillo Hi-Protein powder™ is a casein protein, one of nature’s highest quality proteins. Casein protein had been somewhat eclipsed with the widespread introduction and popularity of whey-based protein. A lot of bodybuilders mistakenly think that when it comes to protein whey trumps casein: that is a wrong understanding. It is not an either/or situation, it is a use and timing situation. Whey is a hammer while casein is a screwdriver; both (whey/casein) are legitimate tools with legitimate uses. Bodybuilders need to know when to use a hammer and when to use a screwdriver. Think of casein as being synonymous with the slow-release of protein; think of whey as a quick-release of protein. From a bodybuilder’s perspective there are times when a fast-acting protein is appropriate (upon awaking, after training) and there are times that a slow-release of protein is ideal (before bed, mid-afternoon.) John Parrillo alerted the larger bodybuilding community to the benefits of casein

group that supplemented with casein (and despite doing no cardio) also lost “significant amounts” of body fat. The results of the study were featured in many UK Papers including The Sun and The Daily Mail. The research study was conducted by staff professors and scientists at Maastricht University in the Netherlands. The results were published in a scientific journal called Frontiers of Nutrition. 44 fit men were studied over a 12-week period. Half of the test subjects were given a nightly protein shake consisting of 30 grams of casein and 15 grams of carbohydrate. Those that drank the shake gained “significantly” more muscle strength and muscle size than the placebo group. The test subjects were trained identically. They trained together at night and after training everyone drank a shake, 22 shakes contained casein and carbohydrate, 22 shakes were bogus. Scientists had surmised that the consumption of 200 additional calories before bed would “logically” increase body fat. The study results were counterintuitive in that those that weight trained and drank the real shake lost body fat. Mind blowing stuff to be sure. How is it possible that drinking a high calorie shake right before bed could somehow result in fat burning?

One professor said, “The study led me to surmise drinking a protein shake after exercise and before sleep makes the body burn fat more effectively.” This assumes the shake is the right size, contains the right ingredients, possesses the correct macro-nutrient balance and is drank at the right time. The quality of the casein is critically important. Ultimately, everything is contingent on engaging in hardcore Parrillo-style progressive resistance training session. If the training is less than intense, the shake is meaningless. The fact that even the 22 participants that didn’t drink the shakes made gains is an indicator that the training was effective and sufficiently intense. The casein amplified results that were already there.

No mention was made of any dietary restrictions or rules regarding eating done at home. Additionally, no cardio or aerobic exercise was performed. That no cardio or dietary restrictions were imposed makes the fat-burning results even more impressive. Imagine how much better the fat-burning results would have been, could have been, if some Parrillo-style intense cardio had been added? A classical Parrillo approach would have the trainee hit an early morning “fasted cardio” session. For the ultimate in fat-burning a second, shorter cardio session would be done in the evening. One can only imagine how much more spectacular the results would have been if the diets been regulated and aerobic exercise included. The penultimate combination would be weight train at night and after weight training engage in a short intense cardio session. Before bed that night drink a casein shake. Grow muscle and melt off fat as you sleep. Upon awaking, drink a Parrillo Optimized Whey™ shake (only 4 grams of carbs) and perform a fasted cardio session. Assuming the diet is tight, this is an express-train to getting ripped.

The Parrillo Principles: The Case for Casein

By Duke Nukem

Without the intense weight training you won’t duplicate the results. If your shake contains the wrong kind of protein or if your casein is anemic, you will not duplicate the study results.

The study scientists reiterate what John Parrillo has been telling us for decades. Parts of the study sound like it was taken straight from the Parrillo Nutrition Manual. “Muscles can only repair themselves when the right building-blocks, amino-acids from protein, are in the blood.” Bodybuilders have known this for 50 years. How do the university scientists explain the loss of body fat, the surprising aspect of the study? Dr. Tim Snijders feels that the study points out that there is a difference between taking a protein supplementation shake during the day and taking the same shake at night, prior to bed. He went on to explain the working hypothesis for the fat loss. “Several one-night studies have shown pre-sleep protein intake, i.e. protein supplementation, increases muscle protein synthesis. After 12-weeks, everyone, all 44 study participants had benefited from the weight training.

decades ago. Now science, late to the party once again, has discovered the benefits of casein protein. It was major news in Britain this past month when scientists released results from a University study that showed that supplementing with casein protein increased lean muscle mass. That was expected, what was unexpected was that study participant simultaneously lost body fat.

Over a 12-week period, 44 participants exercised intensely and supplemented with casein protein, ingesting a specific amount at a specific time, i.e. before bed. All study participants realized measurable gains in lean muscle mass. While it is not surprising that those that weight train and take supplemental protein gained muscle mass, what was surprising was that the same weight-trained test

A classical Parrillo approach would have the trainee hit an early morning “fasted cardio” session. For the ultimate in fat-burning a second, shorter cardio session would be done in the evening.


At the end of 12-weeks both groups (the 22 that drank the real shake and the 22 that drank the placebo) were able to squat significantly more poundage. All 44 participants grew their quadriceps.” Weight training, done right, is beneficial for everyone. “The 22 that drank the actual shake gained significantly more muscle size and increased strength to a far greater degree than those that drank the placebo.” That is more confirmation that protein supplementation is undeniably beneficial when coordinated with a serious weight training regimen. Dr. Snijders noted, “The conclusion is that a pre-sleep casein shake actually increases the rate of fat-burning the following day. This may be because casein ingestion reduces the insulin response.” There can be no fat burning in the presence of insulin. Another potential reason: protein consumption prior to turning in for the night “deepens” sleep and deep sleep can be a prerequisite for

The Parrillo Principles: The Case for Casein

the release of growth hormone. Does the combination of intense training, casein protein and deep sleep cause a GH spurt deep in the sleep cycle? This could explain the fat loss while sleeping.

Intense training, done at night, followed by 30-grams of high-BV protein and 15 grams of slow-release carbohydrate, taken before sleep, sets up an ideal situation for inducing growth hormone release. This could certainly account for the nighttime fat loss. Dr. Snijders says “Evidence shows consuming protein improves ‘sleep quality.’” Deep sleep promotes the release of GH. The study also points out, “The human body does not store and release amino acids to maintain circulating levels. Unlike blood glucose, amino acids, protein must be obtained from the diet.” Parrillo Hi-Protein powder™ is a potent source of quality casein. Hi-Protein™ is also delicious: this incredibly flavorful

product is legendary. Like a classic French gourmet dish, users, fans, addicts of this incredibly delicious protein shake, forbid John Parrillo to tamper with the original flavor formulations. Parrillo Hi-Protein has the nutritional statistics to back up the taste: zero fat and zero sugar – and no hidden high-fructose corn syrup. Each two-scoop serving size provides 31 grams of high BV protein, 8 grams of slow-release carbohydrate and 160-calories. Is that not nutritional perfection? Hi-Pro comes in five flavors: vanilla, chocolate, strawberry, peach and banana. The Hi-Protein™ chocolate flavor has developed a cult-like following. Why not take advantage of this super simple strategy that delivers such outstanding results? How simple is it to mix and drink a delicious casein shake right before bed? Why not amp up the results even further by washing down some “Parrillo Pills” with your casein shake? Elite bodybuilders and strength athletes have long used this bedtime nutritional “supplement stack.”

• Parrillo Hi-Protein powder™: the foundational supplement. Each recommended serving size contains 160-calories with 31 grams of high BV protein and 8 grams of slow-release carbohydrate. With zero sugar and zero fat, this is the perfect casein delivery vehicle.

• Parrillo Liver Amino formula™: each tablet contains 1.5 grams of protein. This is the highest quality beef liver; each tab contains, blood-enriching heme iron, a blood cleanser. Take 5-8 tablets with the protein shake. Tablets will dissolve deep into the sleep cycle.

• Parrillo Enhanced GH Formula™: growth hormone is active after intense training and again deep into the sleep cycle. Take 2-3 Enhanced GH Formula capsules right before bed and create the prerequisites needed for an infusion of growth hormone.

This three-supplement stack (protein

drink, liver tabs, GH capsules) floods the body with quality protein and blood-enriching/blood-cleansing heme iron. The Parrillo pre-bed stack takes the positive findings of the Dutch study (casein before bed grows muscle and melts fat) and catapults it into the stratosphere: the beef liver tabs take longer to digest. Just about the time the protein from the Hi-Protein™ shake is exhausted, the beef liver protein comes online.


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All conditions are ripe for growth hormone secretion. Enhanced GH™ amplifies the entire effort. Perhaps the best aspect to this strategy is that a Hi-Protein shake, mixed properly, is delicious. Many Parrillo Hi-Pro users will mix their shake extra thick by increasing the number of scoops or reducing the amount of water. When mixed thick, Hi-Protein™ takes on a pudding-like consistency. A lot of bigger trainees (guys over 200

pounds) will double the serving size: this will create a mega-shake with 62 grams of protein, 320-calories, 16 grams of carbs with no fat or sugar – that is a lot of powerhouse nutrition in a glass of deliciousness. It would be smart to get on board this train. Start off by training hard, drink a shake, take some pills before bed: do so and grow muscle and reduce body fat while you sleep. This seems like a no-brainer.


Strength athletes have known the value of beef liver for decades. Why? Because of the amazing, growth promoting qualities. High potency beef liver tablets, taken at reoccurring intervals throughout the day, combined with sensible eating, will allow an athlete to have a better recovery rate all day long! Parrillo Performance updates this classic nutritional supplement and the sheer mega-tonnage contained in each tablet is awesome! We recommend athletes take 5-8 tablets with each meal, depending on your size, and a handful before bed. These nighttime tabs will provide you with a nice anabolic jolt as they dissolve deep into the sleep cycle.

• Allows the bodybuilder to stay anabolic during sleep• 400 tablets

Calories: 36.40Protein: 3.58gFat: 0.66gTotal Carbs: 6.31g

Fiber: 2.80gSodium: 12.60mgPotassium: 226.80mgCalcium: 165.20mg

Iron: 1.22mgPhosphorous: 58.80mgVitamin A: 17318.00 IUVitamin C: 35.42mg

Bench Press to the NeckThis bench press variation is excellent for upper pec development. Take a medium grip on the bar. As with the bench press, it’s important to align your pectoral girdle properly to place the mechanical advantage on your upper pecs. Press your shoulders down toward your waist. Push your sternum up. As you lower the bar, pinch your chin into your chest. Bring the bar down to this pinch point. Then press back up to the starting position, staying tight throughout the full range of motion.

Performance Points

• Take a medium grip.

• Press your shoulders down to your waist.

• Press your sternum up.

• Pinch your chin to your chest

• Lower the bar to this pinch point.

Question: Is there anything I can do to help prevent muscle fatigue during my longer workouts?Answer: During a long, intense workout, you can easily deplete your glycogen reserves. When the muscles cannot get enough glycogen, fatigue sets in and endurance and performance drop considerably. Muscular fatigue, however, can be delayed in two ways. The first is by taking in enough carbs each day so that the amount of glycogen stored in your muscles is being constantly replenished. A diet rich in carbohydrates includes such foods as oatmeal, oat bran, rice, potatoes, sweet potatoes, corn and lima beans. You should eat enough of these to meet your daily caloric requirements. You can also supplement with Pro-Carb™, a source of clean quality carbs for energy when training. Another way to delay the onset of fatigue is by supplementing your diet with CapTri® C8 MCT. CapTri® C8 MCT is a lipid that is absorbed like a carbohydrate, and the calories from CapTri® C8 MCT are immediately available for energy.

Liver Amino Formula™

Recipe Spotlight

Question & Answer

Food of the Month

Exercise SpotlightTips &Tidbits

Supplement of the Month

Green and Crunchy SaladSalad• 100 g. quartered brussel sprouts• 100 g. green beans cut into 1/2 inch pieces• 100 g. chopped celery• 50 g. chopped bell pepper• 25 g. chopped green onion

Dressing• 5 tbsp. CapTri® C8 MCT• 3 tbsp. lemon juice• 2 tbsp. fresh OR 1/1/2 tsp. dried basil• 5 g. chopped parsley

Microwave sprouts and beans until tender but crunchy. Drain and chill. Chop remaining vegetables and combine them with sprouts and beans. Mix together ingredients for dressing. Shake well and pour over salad. Toss to coat vegetables and chill for one hour before eating.

Variation: add 1/2 cup cooked rice.

Mustard Greens• Although you might not typically expect a very low-fat

food like mustard greens—which contain only 2/3 gram of fat in one cooked cup—to be an excellent source of fat-soluble antioxidant vitamins, mustard greens are a truly excellent source of conventional antioxidant support

• Purchase mustard greens that are unblemished and free from any yellowing or brown spots. They should look fresh and crisp and be a lively green color.

• Young mustard greens make great additions to salads.

Nutritional Information for: Mustard Greens, cooked, 1.00 cup (140.00g).

The Parrillo Training Manual is designed to help you:• Learn specific exercises that have proven effective for some of the nation’s top competitive athletes.• Determine the optimum rep/set scheme you need to maximize muscular density, cardiovascular density

and muscular endurance.• Increase your mental acuity, perfect your form and intensify your workouts.

Information included:• Individual chapters for each muscle group, featuring sample workouts used by John Parrillo with some of

the top professional and amateur bodybuilders in the world.• Illustrated movements to show you the proper form for that particular exercise.• The importance of aerobic training and how it can help improve your physique.• Chapters on fascial stretching, a revolutionary way to stretch your muscles for maximum growth.• A chapter on proper posing. Including all of the mandatory poses for most bodybuilding organizations.

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Can the supplement calcium pyruvate make body fat vanish?

At least three studies say – yes.

An American Journal of Clinical Nutrition study looked at 13 obese women who went on a pretty low-calorie diet (500 calories daily) for 3 weeks. Half the women supplemented with 19 grams of pyruvate and 12 grams of a pyruvate-like substance called dihydroxyacetone for three weeks; the other half (the control group) received a carbohydrate placebo. After three weeks, the pyruvate groups lost more weight (14.3 pounds) and body fat (9.5 pounds), compared with the control groups, who lost 12.3 pounds of weight and 7.7 pounds of fat. Specifically, that’s a 16 percent greater weight loss and a 23 percent better fat loss than those taking the placebo experienced. Another way to put it: The pyruvate combo resulted in a loss of 0.6 pound of fat a week. (1)

Now I don’t recommend dropping calories that low. However, if you want to strip off that last bit of fat prior to a bodybuilding contest, pyruvate supplementation with a temporary reduction in calories may be a good strategy.

The other study employed more calories – 1,000 calories a day – and involved 14 obese women. Some supplemented with 36 grams of

Pyruvate and Fat Loss

PYRUVATE AND FAT LOSS

By John Parrillo

protein for 3 weeks, while the rest took a carbohydrate placebo. The pyruvate supplementers lost 37% more weight than the controls (13 pounds versus 9.5 pounds). Even better: pyruvate stimulated a fat loss of 48 percent – the equivalent of almost an extra full pound of pure pudge a week.(2)

I don’t want to leave the guys out on this discussion. Here are the results of six-week study in which overweight men and women took 6 grams of pyruvate daily while following a 2,000-calorie diet Twenty-six people were assigned to either a placebo group, a control group (no supplements or special diet) or a pyruvate group.

In addition, all subjects participated in an exercise program three days a week. It consisted of a 45-60 minute aerobic/anaerobic routine. After the experimental period, the pyruvate group lost 4.8 pounds of pure fat. By contrast, the control group gained 0.1 of fat; the placebo group lost 0.2 pound of fat. (3)

The bottom line with this study is that taking 6 grams of pyruvate in conjunction with a liberal-calorie diet and an exercise program resulted in a significant decrease in fat mass.

How Does Pyruvate Work in Fat Loss?Scientists believe pyruvate exerts a fat-loss effect in several possible ways. Pyruvate:• May increase the breakdown of fat

in the body.• May rev up your metabolic rate,

possibly by increasing thyroxine, a thyroid hormone. Thyroid hormones are chemical regulators of metabolism; thus, boosting their secretion may boost metabolism.

• May increase muscle mass. This has been observed in some research and could also account for pyruvate’s metabolic-stimulating effect, because muscle increases metabolism.

• Reverses the order in which your body uses energy. Normally, the body draws on carbs first for energy, then protein, and finally

fat. Remarkably, pyruvate appears to reverse that order to burn fat first for its energy needs. But why the reversal? Pyruvate may reduce insulin levels in the body. Insulin is a busy hormone. Among its duties is to promote fat storage. But if insulin levels are low, less fat is stored in fat cells – which could partially explain pyruvate’s effect on fat-burning.

• Affects “feed efficiency.” This term describes how efficiently calories are turned into body fat. A high feed efficiency means more calories are stored as fat (something you see after eating sugar and a lot of processed foods); a low feed efficiency means fewer calories are deposited as fat. Somehow pyruvate appears to decrease feed efficiency by accelerating the body’s use of glycogen (stored carbohydrate) by the working muscles. It maneuvers more glucose, from the breakdown of glycogen into cells, into muscle cells where it is burned for energy. Pyruvate may thus increase endurance and significantly reduce muscle fatigue – which is why the supplement has become so popular among all types of athletes.

Other BenefitsBeyond fat-burning, pyruvate offers other benefits, based on research. For example, pyruvate:• Prevents fat regain and helps you

keep weight off;• Boosts energy levels (this means it

may help you train harder) because it helps to provide energy through the Krebs cycle, which produces an energy molecule called ATP. ATP is what powers your muscles.

• Works as an antioxidant to fight free radicals and heal the tissue damage they cause;

• May help fight heart disease, possibly by reducing bad cholesterol.

DosingOur pyruvate supplement is Parrillo Calcium Pyruvate (CP). Made naturally in the body, CP is involved

in energy-producing reactions that occur at the cellular level. During normal metabolism, carbohydrate fuel (glucose) is split into pyruvate, also known as pyruvic acid, inside individual cells. Pyruvate enters the mitochondria, the energy factory of cells, and undergoes a further series of chemical reactions, ultimately releasing carbon dioxide and water, and producing energy in the form of ATP, a molecular that powers our bodies. ATP makes muscles contract, allows our organs to do their jobs, and promotes other cellular energy processes that are vital to live.

in 2013 found that calcium pyruvate improved strength and muscle quality in men and women age 65 and older - without even lifting weights. (4) I don’t recommend that you disband your strength training routine and rely on CP only, however, since we know from tons of other research that lifting weights is a true fountain of youth.

SafetyCP is very safe, because it is a natural component of your body’s metabolism. Remember, your body makes pyruvate, more specifically pyruvic acid, on an ongoing basis. CP causes no harmful side effects when taken as recommended.

Dietary BackupSupplementing with CP doesn’t mean you can eat anything you want. If you do that, you’ll just get fat! Your best bet is to follow the Parrillo Nutrition Program – and train regularly, hard, and intensely – while supplementing with CP.

References1. Stanko, R.T., et al. 1992. Body composition, energy utilization, and nitrogen metabolism with a severely restricted diet supplemented with dihydroxycetone and pyruvate. American Journal of Clinical Nutrition 55: 771-776.

2. Stanko, R.T., et al. 1992. Body composition, energy utilization, and nitrogen metabolism with a 4.25-MJ/d low energy diet supplemented with pyruvate. American Journal of Clinical Nutrition 56: 630-635.

3. Kalman, D., et al. 1999. The effects of pyruvate supplementation on body composition in overweight individuals. Nutrition 15: 337-340.

4. Stout, J.R. 2013. Effect of calcium β-hydroxy-β-methylbutyrate (CaHMB) with and without resistance training in men and women 65+yrs: a randomized, double-blind pilot trial. Experimental Gerontology 48: 1303-1310.

For best results, take 1 to 2 capsules of pyruvate daily – preferably in divided doses, about every 4 to 6 hours with meals. Some researchers feel that CP should be taken with a carbohydrate food, because carbs help pyruvate get into your system more effectively. Drinking ample water throughout the day (8 to 10 8-ounce glasses or more) seems to help CP work better.

If you’re already using Parrillo Creatine Monohydrate™, adding our CP to your supplement program is a great idea. Supplementing with both can help extend your endurance and increase your training intensities.

“Senior” athletes should definitely consider CP supplementation, because it seems to work really well the older you are. Why? Because the body’s own supply of pyruvate naturally declines with age. A study published


Training partners

Back after sickness

Triceps exercise ranking order

Recovery accelerator

What is the best trap exercise?

BY IRON VIC STEELE

Health and Vitality through Exercise and Nutrition

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Greetings!

I was recently asked to join a training group of four guys. They asked if I wanted to become one of their training partners. These guys get together three times a week to train at the local Gold’s Gym. I would classify them as intermediate level bodybuilders. They don’t compete but they want to. One of them is a pretty good powerlifter. I am of two minds: I am doing well training on my own. I can train when I want. I have made really good progress since I got serious about my commitment to the Parrillo approach. I am locked into a Parrillo nutritional regimen that is working wonders. I have lost 25-pounds of body fat over the last six-months. This is probably part of why these guys approached me. I am stronger than they are, bigger and older than them. I have more muscle than these guys – they are younger but are hard trainers and don’t act out. What do you think?

Eric, Nashville

So much depends on what their training strategy is. When you train in a group, everybody does the same workout, the same exercises in the same style for the same number of reps. One after another, you lift. The others watch or spot. No one texts or

Photo by Ben Robinson$7.95


tweets or takes calls or spaces out. You pay attention to each other’s lifting. You comment on techniques and urge each other on. You give each other forced reps on the top sets and spot one another closely. This is how it should be. If they are using a lame routine and if they expect you to follow along, then I would say thanks but no thanks. If they're agreeable to do your workouts, then this could be a great way to take your physique to the next level. You already have your Parrillo-style nutrition together and are getting results from your training. If these younger guys would do your workouts, then you could educate them on subtle things…how to give proper forced reps, how to do drop sets, giants sets, what the right pace is…all men lift more and exert harder when lifting in front of other men. By putting yourself in front of a group of guys you will naturally lift more and try harder. Over time, this converts into huge gains: you get stronger in

all your lifts by lifting in front of the boys. Because you get way stronger and you get way more muscular – remember you are staying tight on a Parrillo nutritional program, thus ensuring muscle gains will be lean muscle mass and not marbled with an unacceptable amount of body fat. It depends on if these guys are malleable; will they follow where you lead?

Vic,

I was real sick for months. It took another six months to get back to normal. I am ready to start strength training and was wondering what you would recommend. I belong to the YMCA and they have a great training area. I have a good working knowledge of bodybuilding and was wondering what type of workout you would recommend. I have three days a week available to train. I am thin and under-weight and I am already using

Iron Vic Speaks!

Parrillo supplements to get healthy. I take Hi-Protein powder™ shakes twice a day and I use the Parrillo Energy bar™, I love the chocolate almond coconut flavor. I need an entry-level strength program for a weak guy making a comeback.

Jimmy, Coral Gables

We shall make haste slowly Jimmy. Light dumbbells should be your main training tools. On day one, I would start with flat bench dumbbell presses. Then proceed to dumbbell incline presses. Finish this workout with triceps pushdowns alternated with seated dumbbell curls. Three sets of 8-reps on all the exercises. Start with the lightest dumbbells in the gym and on each successive set, jump the poundage up by the smallest possible increment. On day two, train your legs. Perform three successively heavier “Tri-sets.” Start off warming up with a set of “no-weight” squats.


Without rest, perform a set of lying leg curls. Finish with a set of seated or standing calf raises. On successive squat sets, hold a kettlebell under your chin, goblet squat style. Squats and leg curls are done for 8-rep sets. Calves are done for 12-rep sets. On your third training day work your back and shoulders: start with three sets of seated lat pulldowns. Move onto the seated cable row for three sets. Next, seated overhead dumbbell press for three sets and finish with a set or two of cable lateral raises – 8-rep sets for all exercises. Make haste slowly. Within 2-3 months you will have doubled your current strength levels.

Hello,

What is the best triceps exercise? I use cable pushdowns (and the variations) almost exclusively. It occurred to me the other day that (despite doing the various pushdowns using different handles for years) I don’t really have any triceps to show for all my years of work. I need to try some new things. I like doing tricep work using cables – the results have been underwhelming. Any ideas?

June Bug, Little Rock

Triceps exercises using cables, pushdowns with the various handles, are far and away the most popular and widely done triceps exercises. Cable triceps work should be thought of as a triceps “finisher,” i.e. an exercise done last when training triceps. My all-time favorite triceps exercise is the weighted dip. Lower down until the upper arms are parallel to the floor before pushing back erect to a “hard” and complete lockout, 5-8 reps per set. Nose-breakers and narrow-grip bench presses are fantastic triceps movements. Overhead triceps presses (French Press) using one and two dumbbells are also highly recommended. Cable exercise are to be done after these exercises: blast the triceps with the big, powerful exercises and then

“finish” the triceps off with whatever triceps pushdown variation(s) you prefer. Never do the cable exercises first and never make cable exercises your only triceps exercise. One final tip: make sure every single rep of every single triceps exercise is fully and completely locked out. An accentuated lockout causes the triceps to contract to the point of cramping – that is exactly the type of contraction needed to grow big triceps. Too many bodybuilders practice a “soft” lockout, the elbows never truly lock out. This makes any exercise a lot easier and the bodybuilder can handle a hell-of-a-lot more weight, great for the ego but terrible for triceps. Send triceps cable work to the back of the bus. Steel Man,

Lots and lots of talk in the wider athletic training world about “recovery.” Lots of new tools and

expensive devices aimed at hastening an athlete’s recovery after a hard workout. What is your opinion? Have you experienced any of the cryo device that simulates taking an ice bath? Do you have any recovery strategies? What tricks do you use to accelerate recovery?

Tim, Baton Rouge

First things first: the first order of business is taking a workout of such intensity and severity that you have a hard time recovering before you are scheduled to take the next hardcore workout. Everybody glosses over this part. Most folks honestly don’t train hard enough to require any hi-tech or low-tech recovery aides. However, if you truly train hard, if you really get after it the right way, training hard, heavy, long and often, recovery can be problematic. I like John Parrillo’s take on the issue of recovery. “There is much truth to the old adage, ‘there

Photo by William Welsh

Parrillo designed 50/50 Plus™ as a post-workout replenishment shake. The powder is activated with water and is half high BV protein and half slow-release glycogen-replacing carbs (hence 50/50.)

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Nutrition ProgramNutrition Manual, Food Composition Guide, 30 Diet Trac SheetsCapTri® Manual, CapTri® Cookbook, Supplement Guide, and 450g Deluxe Food ScaleTraining ManualProper Exercise Techniques, Special Fascial Stretching and High Intensity RoutinesBodyStat KitBodyStat Manual, 12 BodyStat Sheets, and Skinfold CalipersPerformance PackageNutrition Program with BodyStat KitTotal Performance PackageTraining Manual, Nutrition Program, & BodyStat Kit CapTri® CookbookStrict recipes using CapTri® C8 MCT to make your food taste great!John Parrillo’s Performance Press™12 Monthly informational-packed issues (US)

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is no such thing as over-training, only under-eating.’” Over-training and inadequate recovery are synonymous. Parrillo is saying that the first and finest recovery accelerator is nutrition: additional clean calories are the first and best way to accelerate recovery. Too many of the wrong calories and the athlete gets fat. Lean protein is the premier nutrient for accelerating recovery. “If you find that you are not recovering quick enough, increase your daily intake of calories, particularly lean protein. In almost every case, a substantial and consistent increase in protein will shorten recovery time and to a dramatic degree.” Parrillo designed 50/50 Plus™ as a post-workout replenishment shake. The powder is activated with water and is half high BV protein and half slow-release glycogen-replacing carbs (hence 50/50.) I would accelerate recovery thru nutrition: up the clean calories, jack up your lean protein intake, start taking 50/50 Plus™ after a tough session. I can’t address the ice-bath therapy stuff as I have never taken an ice bath. The idea behind the ice bath is that the body is “inflamed” after a hard workout and an ice bath cools the inflammation. Does it work? I have no clue. One thing for sure: getting together enough ice to do an ice bath after every workout would take hundreds of pounds of ice each week; someone invented a device to replicate an ice bath without the hassle of the ice. American ingenuity never ceases to amaze me.

Hello,

What is your opinion on the power clean? Are they better than the upright row? I could use some more traps because I really don’t have any. I suppose you would call me an intermediate level guy. I have been lifting for five years. I do some pulldowns and seated cable rows, that’s about it for my back. I have some bodybuilders that train at the gym tell me that all I need to do is

Iron Vic Speaks!


upright rows and that power cleans are dangerous. The problem is the guys that are telling me that upright rows are good for traps have no real trap development. I want some of those traps that come up to your ears. Roy, Virginia Beach

Traps are the power muscles: guys with big traps reek of strength. Also, there is almost no way to build monster traps without also building monster spinal erectors, the twin python muscles that run along each side of the spine from tailbone to skull. Indeed, power cleans are the best trap builders on the face of the earth. The deadlift is in a strong second place while upright rows are a distant third. Real power cleaning is tricky: you need generate upward momentum, you can’t just goon the weight to the shoulders. Try to find someone that knows what they’re doing and ask them to show you how to do a proper power clean. Stay light and move the barbell upward with great velocity. Jump forward and downward to catch the barbell on the shoulders. No more than 3 reps per set for 3-4 sets done twice a week. Start real light and work up no more than 5-10 pounds per session. Snappy technique, no grinders. Stick with twice a week power cleans for eight weeks and there is no way your traps wouldn’t grow, it would be impossible not to grow traps – and erectors! Just make sure you’re doing them right.

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WE WANT TO SHARE YOUR SUCCESS STORY!

Vic SimmsJanuary 2019 Featured Athlete

WE WANT TO SHARE YOUR SUCCESS STORY!

You’ve worked hard to get where you are today, so why not share your story of success by being featured in the Performance Press magazine?

You can help inspire and motivate other readers to get where they want to be! Just e-mail photos to [email protected] to get started.

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Bodybuilding Supplements - Carrie Canatsey · 2019-04-22 · about your diet, but Head Parrillo...

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Transcript of Bodybuilding Supplements - Carrie Canatsey · 2019-04-22 · about your diet, but Head Parrillo...