Income - Bodybuilding Supplements · to succeed. Knowledge & Support This comes from the POWER of...

IncomeIncomeIncomeIncomeIncomeThe ability to earn a profitable income doing what you love.

BusinessBusinessBusinessBusinessBusinessAssistance, knowledge and advice from some of the nation’s topearning personal trainers–including personal techniques they useto succeed.

Knowledge Knowledge Knowledge Knowledge Knowledge & Support Support Support Support SupportThis comes from the POWER of MASTER trainers who are alreadymaking a substantial living.

Certification Provides Certification Provides Certification Provides Certification Provides Certification Provides •Fast Track Learning for Results •Increased Income on Product Sales •Service, Support and Continuing Education through

Training Camps, Workshops and Clinics

Make the Commitment and...Make the Commitment and...Make the Commitment and...Make the Commitment and...Make the Commitment and...Join the elite group of trainers who are making a realliving doing what they love. This certification is like noother, with the everyday assistance to your questions fromthe world’s foremost authority on personal fitness, JohnParrillo.

Becoming an effective trainer is a process. The exam isonly the beginning. Don’t fool yourself into thinking thata weekend course qualifies you as a successful certifiedpersonal trainer. Parrillo Performance has the resourcesfor real-time learning. Do you want to be just certified, ordo you want to be one of the elite?

Certification Training Dates:

To Be Announced

For more information callFor more information callFor more information callFor more information callFor more information call 800-344-3404 or 513-874-3305

Parrillo Performance4690 K Interstate Drive Cincinnati, OH 45246

www.parrillo.com

4www.parrillo.com Performance Press / November 2002

s a woman and a mother, you can have it all and

not in a selfish way; is it selfishto maintain interesting pursuits inyour life – or must everything bejettisoned in order to properlyraise children? Fitness is not onlygood for the body but good forthe mind and people who exer-cise generally have better mentalhealth than those who don’t.Fitness is often dropped whenchildren enter the picture andthat can be disastrous for health,physique and self-image. You caninclude regular fitness sessionsand not be a neglectful mother,assuming you plan ahead of time.Other women have successfullymanaged to fit fitness into theirlifestyle and so can you. Here atParrillo Performance we have anever-ending parade of championathletes of both gender (and allages) who drop by on a regularbasis. A goodly percentage ofthese exceptional athletes arefemale and quite a few aremothers. We talk and the elitefemales who successfullyintegrate fitness and motherhoodand family have many commontraits, practices and procedures.One person who exemplifies thisnew breed of Super Mom is JanaGarry.

Jana Garry won fitness competi-tions on a regular basis in the1990’s before becoming one ofthe nation’s leading fitnessmagazine models. She is ex-tremely popular with photogra-phers and why not? She pos-sesses classical facial beauty anda body to die for. As a model she

makes an instant connection withthe camera and her photos haveappeared in dozens of fitnessmagazines. Most recently shewas selected as one of twelvefitness models for a 2003 calen-dar. Much in demand, people areamazed when they learn she is38-years old; she looks a decadeyounger. The mother of twochildren, Anna, 5-years old andRacquel 6, Jana is the fitnessdirector at The Christian Acad-emy in Greenwood, Indiana andmarried to Dr. Edward Garry, a

prominent local dentist who is inawesome shape and Jana’sbiggest supporter. She has a fulllife yet manages to includefitness and get results. Whatlessons can the modern harriedmother determined to get herphysique back into shape learnfrom Jana about combiningfitness and motherhood? Onekey to successfully combining anelite physique with all the dutiesand responsibilities of mother-hood, Jana relates, is devising asensible schedule and sticking to

As a model she makes an instantAs a model she makes an instantAs a model she makes an instantAs a model she makes an instantAs a model she makes an instantconnection with the camera and herconnection with the camera and herconnection with the camera and herconnection with the camera and herconnection with the camera and herphotos haphotos haphotos haphotos haphotos havvvvve ae ae ae ae appearppearppearppearppeared in doed in doed in doed in doed in dozzzzzens ofens ofens ofens ofens offitness magazines.fitness magazines.fitness magazines.fitness magazines.fitness magazines.

AAJOHN PARRILLO’S PERFORMANCE PRESS

5 November 2002 / Performance Press www.parrillo.com

it. “You have to be good atplanning and you have to bedisciplined.” Jana said, explaininghow she makes all that activity fitinto one life.

“My number one duty is raisingmy children. Any little emergencythat might arise or any change ofplans involving the children takesimmediate priority. This canthrow off your daily schedule.You have to be flexible and ableto adjust and adapt.” Janamanages to train five or six timesa week for about one hour persession. Both girls are enrolled inpre-school at the Academy andwhile they are learning theirABC’s mom is taking advantageof the free time and getting in herworkout. She used to take themto the gym when they were pre-pre-school, “My kids grew up inthe gym environment and aretotally comfortable with it; all thefawning attention of the othermembers and the giant jungle-gym feel of a gym made themwant to go with me to the gym.”Jana instilled great eating habitsin her children early on. Theaccompanying photo of the tinydynamic duo mixing their Parrilloshakes was not staged. “Body-building-style dieting comesnatural for them. They’ve beenraised from birth eating right andthey naturally gravitate towardsbodybuilding foods. They lovetheir Parrillo shakes!”

Jana is currently utilizing a hybridtraining style combining weightsand cardio. “The idea is to weight

train intensely but do it at a quickpace that allows you to getadditional cardio benefit.”Training heavy is hard andtraining heavy and fast is twiceas hard. “This is grueling andtakes some getting used to butthe results are fantastic espe-cially when you consider theminimal amount of time it takesto get in a workout.” Gruelingmight be an understatement;using a 12-inch step and someserious poundage in a widevariety of exercises, Jana’sworkout simultaneously pumpsher muscles and exhausts her bythe conclusion of the workout.Jana uses her unique weight/cardio program on Monday,Wednesday and Friday. “It takesan hour to get through a session.

I hit a weight training exerciseevery 30-seconds. In betweeneach set, during the timed 30-second rest period, I stretch thetarget muscle. Three sets of tenreps are performed in eachexercise with a serious stretch inbetween each and every set.When you’re done you’vepumped the muscles, stretchedthe muscles and undergone agreat aerobic session all at thesame time.” On three alternatedays Jana will do 45-minutes ofstraight cardio exercise. “Cardio-vascular activity increasesoverall fitness, reduces stressand significantly elevates yourmetabolism allowing you to burnmore calories for longer periodsof time; even after you havefinished exercising.”

“T“T“T“T“Thehehehehey’y’y’y’y’vvvvve been re been re been re been re been raised fraised fraised fraised fraised from birom birom birom birom birth eath eath eath eath eatingtingtingtingtingright and they naturally gravitateright and they naturally gravitateright and they naturally gravitateright and they naturally gravitateright and they naturally gravitatetototototowwwwwararararards bodds bodds bodds bodds bodybybybybybuilding fuilding fuilding fuilding fuilding foodsoodsoodsoodsoods..... TTTTThehehehehey loy loy loy loy lovvvvveeeeetheir Ptheir Ptheir Ptheir Ptheir Parararararrillo shakrillo shakrillo shakrillo shakrillo shakes!”es!”es!”es!”es!”

JOHN PARRILLO’S PERFORMANCE PRESS


Jana maintains a workout journaland a diet journal and advisesyou to do the same. She notatesevery set and rep and the typeof exercise and the results ofevery cardio session in herexercise log. She notateseverything she eats and drinkson Parrillo Diet Trac sheets keptin her nutrition journal. “Peopleare amazed when they find outthat I write down everything Ieat. I feel that writing downwhat I’ve consumed causes meto reflect on what’s happenedthat day and puts me in touch

with the eating process. Loggingfood gives me a sense of beingable to determine my destinyand it causes me to eat withgreater attention and care.” Ifyou are disciplined enough to goto the trouble of writing downdaily all your food and drink,breaking it down into nutrientgrams and calories, chances arestrong that you will succeed.Jana thinks another overlookedsecret is the old fashionedconcept of discipline. “I thinkthat discipline has fallen out offavor. I consciously try to bedisciplined in regulating habits –

getting rid of bad ones andestablishing good ones – disci-pline is a word and a conceptthat is not stressed nearly asoften in our society as in yearsgone by.”

Time management is also criticalto Jana’s way of thinking. Divideyour day into definable chunksand allot a specific amount oftime to a task. Then you moveon to the next task. Old fash-ioned discipline and modern timemanagement concepts arecombined with precise pre-planning. “Life doesn’t have tobe a never-ending series ofcompromises. If you are orga-nized and determined anddisciplined you can successfullyjuggle career fitness and fam-ily.” Effort is no substitute forsuccess. Its one thing to stuff abunch of activity into your lifeand it’s quite another thing to doit successfully. Discipline isgreat but if fitness is viewed asa task or a chore or a royal pain,the likelihood is at some point itwill be dropped. “Unless youlearn how to find joy in training,fitness becomes an act ofwillpower and sooner or lateryou’ll find an excuse to quit; andthe ultimate excuse is children.”Jana says. Nothing trumpsraising children as a valid excuseto drop fitness and when youstart looking around for time-saving measures, one likelycandidate for elimination is allthose gym hours and all thattime you spent commuting toand from the gym. Jana infuses

“Once y“Once y“Once y“Once y“Once you learou learou learou learou learn to lon to lon to lon to lon to lovvvvve tre tre tre tre trainingainingainingainingaining,,,,, y y y y youououououmakmakmakmakmake timee timee timee timee time f f f f for for for for for fitness”itness”itness”itness”itness”

JANA GARRY


fitness with enthusiasm. “Onceyou learn to love training youmake time for fitness.”

Jana feels that once exercise andeating are aligned, momentumdevelops, “If you get into aserious fitness program and staywith it for a reasonable length oftime, you will see results. Payattention to what you eat anddrink and what type of exerciseyou perform. There is a lot ofmisinformation on training so youneed to be careful. JohnParrillo’s books and manuals aregreat resources for solid traininginformation.” Jana pays atten-tion to the psychological aspectsas well: “I’m a big believer invisual imagery; I feel that if aperson develops a strong selfimage of what they will look likeat the conclusion of all thetraining and dieting, that willserve as a strong motivator in theimmediate present. Goals areimportant in fitness.” And so isnutritional supplementation. Janahas been a long-time user ofParrillo products and Parrillotraining methods. “I met John in1993 and have been an avid userof his amazing nutritional supple-ments and his super-effectivetraining methods ever since.”Jana consults with John often ontraining and diet and her entirefamily uses Parrillo supplementsof one type or another.

Jana Garry destroys many mythsabout the incompatibility offitness and motherhood. If youare a mom contemplating gettingback into fitness, Jana has a final

piece of advice, “Examine howyou spend your day and I’ll betyou can find a spare hour. Fourto six hours a week would beenough to transform yourphysique in a matter of monthsassuming you can develop agood diet plan. Regardless ofyour current physical condition,

you can build a much betterbody. But you have to be persis-tent and determined.” It’s notselfish to allot some time forfitness; after all, the whole familyneeds you trim and healthy andvibrant; it makes you all thestronger for them to lean on!

JJJJJana and her husband,ana and her husband,ana and her husband,ana and her husband,ana and her husband, Dr Dr Dr Dr Dr..... Ed Ed Ed Ed Edwwwwwararararard Gard Gard Gard Gard Garrrrrryyyyy


INSTANT HI PROTEIN--LOW CARB PUDDING™...........BANANA, BUTTERSCOTCH, CHOCOLATE AND VANILLA 27 servings per container...........................................................................................................................16 Ounces................$24.95CapTri® ............................................................................................................................................... High Thermogenic Energy Source ..... 32 Fluid Ounces ... $40.00Max Endurance Formula™ ........................................................................................... Nutrients for Hard Training .................. 150 Capsules ...... $30.00Enhanced GH Formula™ ............................................................................................... Nutrients for Endocrine Function ........ 150 Capsules ...... $36.00Advanced Lipotropic Formula™

............................................................................. Nutrients for Fat Metabolism ............... 150 Capsules ...... $28.00Liver-Amino Formula™

..................................................................................................... Power Packed Protein with Heme Iron 500 Tablets .......... $34.00Mineral-Electrolyte Formula™ ................................................................................... Nutrients for Electrolyte Balance ......... 150 Tablets .......... $12.00Muscle Amino Formula™ ............................................................................................... Nutrients for Muscle Growth ................ 150 Capsules ...... $32.00Ultimate Amino Formula™

............................................................................................ Nutrients for Hard Dieting .................... 150 Capsules ...... $34.00Essential Vitamin Formula™

..................................................................................... Nutrients for Vitality .............................. 150 Tablets .......... $16.00Creatine Monohydrate Formula™ ........................................................................ Boosts Muscular Energy Stores .......... 300 Grams ........... $29.00Evening Primrose Oil 1000™ .................................................................................... Essential Fatty Acids ............................ 90 Gelcaps ........... $24.95Vanilla Pro-Carb Powder™

........................................................................................... Clean Carbohydrate Energy Source ... 35 Ounces ............ $24.00Chocolate Pro-Carb Powder™

................................................................................ Clean Carbohydrate Energy Source ... 35 Ounces ............ $24.00Vanilla Hi-Protein Powder™ ........................................................................................ Outstanding Functional Protein .......... 32 Ounces ............ $36.00Chocolate Hi-Protein Powder™ ............................................................................. Outstanding Functional Protein .......... 32 Ounces ............ $36.00Chocolate Malt Flavor Optimized Whey Protein™

.............................. High Biological-Value Protein ............. 28 Ounces ............ $39.95Strawberry Malt Flavor Optimized Whey Protein™

............................. High Biological-Value Protein ............. 28 Ounces ............ $39.95Vanilla Malt Flavor Optimized Whey Protein™ ........................................ High Biological-Value Protein ............. 28 Ounces ............ $39.95Chocolate Flavor 50/50 Plus Powder™ ............................. Protein and Carbohydrates for Workout Recovery . 32 Ounces ............ $32.00Milk Flavor 50/50 Plus Powder™ ............................................... Protein and Carbohydrates for Workout Recovery . 32 Ounces ............ $32.00Orange Cream Flavor 50/50 Plus Powder™

............... Protein and Carbohydrates for Workout Recovery . 32 Ounces ............ $32.00Vanilla Flavor 50/50 Plus Powder™Protein and Carbohydrates for Workout Recovery ...................... 32 Ounces ............ $32.00Parrillo Sports Nutrition BarsPerfect .................................... Portable Nutrition ................................. 12 Per Box ............ $24.00Your choice of Cappuccino, Chocolate, Layered Peanut Butter/Chocolate, Peanut Butter, or Vanilla flavor Available in box quantities only.Parrillo Protein Bars .............................................................. Portable60/40 Nutrition ........................ 12 Per Box ............ $27.00 Your choice of Strawberry Shortcake, Fudge Brownie, Banana , Peanut Butter Delight, Layered Peanut Butter and Banana, Vanilla Creme or Pineapple flavor. Available in box quantities only. Parrillo Energy Bars ............................................................. High Powered Nutrition ....................... 12 Per Box ............ $24.00 Your choice of French Vanilla, Sweet Milk Chocolate, Peanut Butter Supreme, Chocolate Almond Coconut flavor, Cherry Cordial, or Graham Cracker. Available in box quantities only.

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

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

Guide, and 450 Gram Deluxe Food Scale

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

............................................................................. and High Intensity Routines

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

............................................................................. Calipers, Bound Separately with Leatherette Cover

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

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

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

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

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

PARRILLO PERFORMANCEPRODUCT PRICE LISTSUPPLEMENTS


CONTINUED FROM LAST MONTH:Randy, now training under Ron, Learns that eating is its own form of training.

were both getting.“We’re having the teriyakichicken stir-fry,” I informed him.Randy looked up, puzzled.“But this double-burger lookspretty good,” he suggested.“No, what you need right noware protein and complex carbs toget your recovery process wellon its way. We don’t want fat inthe post-training meal, becausethis needs to digest fairly rapidlyif we are to take advantage ofthe window of opportunity toreplenish glycogen and aminoacids.” He didn’t argue anyfurther.

The waitress came by to take ourorder, and a little over fifteenminutes later returned with twoenormous platters piled high withchicken and rice. I checked mywatch.“We finished training and had ourshakes just over an hour ago,” Isaid. “You don’t want to ever gomuch longer than this withouteating your next meal, and itshould be of considerable vol-ume.” I motioned to the dualmasses of food laid out on thetable. “Just like this.” Randy waslooking distressed.“I’m supposed to eat all of thisright now?” he asked.“What do you weigh, junior?”“Um, today I was 172 inclothes.”

Randy is a good-looking kid andnot much older than her. 33 isn’tquite middle-aged, but sheprobably still thought I was hisdad as I sidled up. She was newand didn’t recognize me from themany times I had eaten therewith my family on weekends.My son was known for throwingcrayons and forks at the otherpatrons, the adorable little scoun-drel.“Two, please.”She led us over to a table andhanded us our menus, smiling toherself as she returned to herpost.“I think she likes you, youngbuck,” I teased Randy.“Yeah, right,” he replied, dismiss-ing the idea as absurd. Yes, I hadgotten hold of this guy at aperfect stage to learn, beforebrash arrogance had taken holdof him. Most guys his age Iknew who trained with weightswere convinced that the femalepopulation of planet Earth wasuniversally paralyzed with lustover their buffed bodies. Thisself-satisfaction made them lessthan receptive to any form ofguidance whenever they werewithin twenty yards of anyreasonably attractive woman.Randy was already looking at themenu, but I never opened mine. Iknew what I was getting, orshould I say, I knew what we

andy had been trainingwith me just over a weeknow, and was learning a

lot in the gym. But I knew that atleast half the battle in building thephysique he wanted would not bewaged at the bench press orsquat rack, but instead at thedinner table. We had just finishedchest and triceps and sluggeddown our post-workout shakes ofOptimized WheyTM protein andPro-CarbTM. I told him to gohome, shower, and meet me atGrassfield’s, a local restaurantthat served healthy fare in largeportions. When I eat out, nothingpisses me off more than waiting ahalf-hour for my food only to geta plate that looks like a kiddiemeal. The shower was neededbecause while Randy didn’t seemto produce an offensive odorwhile training, I sure do. Apungent mix of ammonia and soursweat permeates my person afterany workout, since I perspire asfreely as the late Chris Farley ina sauna. My wife has comparedit to the aroma near the monkeycages at the zoo. Fear not, it’snothing some hot water and Ivorysoap can’t fix in a jiffy. Freshlywashed, I met my young chargewaiting by the hostess’s desk.The hostess, a pretty dark-hairedcollege-age girl, was sneakingglances at him while catching upon her reading assignments.


RR


week, month by month, you try toeat just a little more calories aday. Didn’t you figure out thatyou usually only average around2,500 calories a day?” Randynodded with guilt.“I hate to say this, but you’llnever put on more than a fewpounds eating like that, no matterhow hard and heavy you train.That caloric total has to at leastdouble if you want to start reallygaining. You need to treat eatinglike a job, getting all those nutri-ents and calories in on schedulewhether you like it or not. Youhave to think of it as absolutelyessential to reaching your goals.”

Randy looked glum now. “Relax,you’ll be able to eat more soon ifyou make an effort to startgradually increasing the size ofyour portions.”“I know, it’s just that I know it’sgoing to take a while.”“Hey, I have been trying to makeyou understand that becoming anelite bodybuilder is not a fastprocess. You’re in this for thelong haul, or you’re not in it atall.” To my amazement, hestarted eating again.“Holey moley, did you get asecond wind or something?” Hetried to answer, but his mouthwas full. The waitress cameback with the check. I saw mychance. While Randy’s cheekswere still stuffed like achipmunk’s with the now coldrice and chicken, I patted him onthe shoulder as I got up andshoved the check toward him.“You’re on your way now,champ.” And before he couldswallow enough food to sayanything, I was off. My workhere was done for now, and lunchwas on my young friend.

secret, and I don’t want this toget out. I really don’t have themonster appetite that everyonethinks I do. In fact, I have beenforcing myself to eat the amountof food that I know my bodyneeds to grow, even when therewere hundreds of times I felt likebarfing if I took another bite.”“So you’re telling me I have tocram all this food down now or

else I won’t grow?” Randy wasalready turning a little green atthe thought, looking to see howfar we were from the men’sroom should he need to make amad dash.“No, but you do need to starttraining your body to eat greatervolumes of food. It won’thappen overnight. It’s actually alot like weight training. Week by

“Okay, what would you like toweigh?” Randy got a gleam inhis eye at this question.“Man, somewhere around 230 or240 would be awesome.” Hewas staring off into a dark cornerof the ceiling, no doubt envision-ing himself with such a heavily-muscled body, probably oiled upon a beach somewhere with aharem of Britney Spears look-a-likes.“So you’re looking at about sixtyor seventy pounds of weight togain. That’s a hell of a lot ofmuscle weight for an adult to puton. And as hard as you’retraining, it will never happenwithout some very dedicatedeating on your part. Now dig in.”

Some time later, my plate wasbare except for a few clumps ofchicken gristle I had spat out.Randy’s plate was still about halffull, and he was chewing eachbite with the deliberate slownessof a cow. He looked miserable,and it was apparent he hadpassed feeling full some time ago.“Where’s your appetite?” I askedhim, trying to keep the sarcasmout of my voice – which is veryhard for me to do.“I’m not hungry any more. Ican’t eat all that food at once.”“Do you think I really wanted toeat all that food?” I queried. Heshrugged.“You’re a lot bigger than me,” heretorted.“Now we’re finally getting to thechicken or the egg question,” Igrinned. “Did I eat all that foodbecause my size gives me moreof an appetite, or did I get to bethis big because I’ve been forcingmyself to eat like this for years?”He was clearly confused.“I’m going to let you in on a little

Ron Says:“EAT!”

A BODYBUILDER IS BORN


Where your physique is concerned, it’s estimated that 20 to 25 percent of your

shape and body fat distribution are attributable to genetic factors. You might

be born with the tendency toward abdominal or lower body fat, or less muscle,

but that doesn’t mean you’re destined to live with these realities. You can

change fat distribution patterns and build appreciable muscle even if you are a

“hard gainer,” and there’s no better way to do that than with proper nutrition,

complemented by specialized, intense training.

Genetic limitations can also be exceeded by increasing nutrient levels in the

diet through food and supplementation. When properly nourished, the body

starts growing and responding at rates never thought possible. Here is a look

at how...


The Power Of Food

The most vital substance youneed for growth is food. Yes,food! To get the results youwant from nutrition, food willalways work the most effec-tively, much better than“miracle” supplements. I callfood the “perfect supple-ment” because it supplies theraw materials your bodyneeds for growth and for thestimulation of chemical pro-cesses involved in the break-down, absorption, and assimi-lation of nutrients.

In my work with the bestbodybuilders andathletes in the world,I’ve identified whichfoods yield the bestresults in terms ofphysique and perfor-mance. Lean protein,for example, suppliesnutrients called aminoacids which are re-quired for every meta-bolic process. Athleteshave higher requirementsfor protein than the averageperson. Without enoughprotein, you cannot buildmuscle, repair its breakdownafter training, or drive yourmetabolism.

Starchy and fibrous carbohy-drates supply energy and arestored as glycogen in themuscles and liver.

You need certain fats calledEssential Fatty Acids (EFAs),which must be supplied by thediet. EFAs regulate manybiological functions, including

the manufacture of connectivetissue, cellular walls, andhormones. An excellentsupplemental source of EFAsis Parrillo Evening PrimroseOil.

All the foods I recommend onthe Parrillo Nutrition Programhave a “high-nutrient den-sity.” This describes the ratioof nutrients in a food to the

energy it supplies. Naturalstarchy foods like potatoes,yams, brown rice, and wholegrains are packed with carbo-hydrates, protein, vitamins,and minerals. Fibrous veg-etables are rich in vitamins,minerals, water, fiber, andcarbohydrate. And, leanproteins are high in protein,vitamin, and minerals. Inshort, high-density nutrientfoods pack a lot of nutritionalwallop, and that’s why you

should eat them.

Try to stay away from low-nutrient density foods. Theseare typically “junk foods”such as processed foods,sweets, soft drinks, alcoholicbeverages, and high fat foods.Low-nutrient density foodsare easily converted to bodyfat or, as in the case of alco-hol, can interfere with thebody’s ability to metabolizefat.

Foods containing simplesugars are excluded from

my nutrition programbecause they alsoconvert easily tobody fat. Thesefoods include fruitand fruit juices,which contain thesimple sugarfructose, and dairyproducts, whichcontain the simple

sugar lactose.

You can increase thenutrient density of your

nutrition by adding insupplements — but only afteryou’re eating properly. Bytaking supplements, you forceyour digestive system toprocess more nutrients. Thisallows the nutrient levels inyour body to be increased atthe cellular level — beyondwhat can be achieved by foodalone. This, along with agradual increase of calories,helps your body grow.Supplements are qualitynutrients that work in con-junction with food to help yourbody build its metabolism andrecovery mechanisms.



The Ultimate Body-building Diet

To a degree, you have a greatdeal of control over whetherthe food you eat is turned intobody fat or muscle. Theassignment of food to eitherfat stores or muscle stores iscalled “nutrient partitioning,”and it’s the secret behindgetting lean and stayingmuscular.

To understand how nutrientpartitioning works, it’s helpfulto think of the body as beingdivided into a fat compart-ment and a lean compart-ment. Food goes toeither of thesecompartments or isburned for energy.

One of the factorsthat has a significanteffect on nutrientpartitioning is yourendocrine system. It’sinvolved in such pro-cesses as metabolism,energy production, andgrowth. The endocrinesystem consists of severalorgans in the body, includingthe pituitary gland, the thyroidgland, the parathyroid gland,the pancreas, the testes orovaries, and the kidneys.This specialized system islike a chemical “messengerservice” in the body; ittransmits messages in theform of hormones, carried bythe blood to specific targets(organs, tissues, or cells) inthe body. The messages sentare things like “build muscleproteins,” “store fat,” “burnfat,” or “store carbohydrates.”

Once these messages arereceived by the targets, thecommands are carried out byenzymes, special proteins thatcontrol chemical reactionsinside cells. Through thesereactions, enzymes can makeor break down proteins or fat.

Two of the most importanthormones involved in musclegrowth and fat loss are insulinand glucagon, both produced

in the pancreas. They regu-late carbohydrate metabolismand fat metabolism by exert-ing control over the enzymesthat carry out these pro-cesses.

When blood sugar (glucose)levels rise — usually aftercarbohydrates are eaten —insulin is released. It trans-ports glucose into cells whereit is burned for energy orstored as glycogen. If carbo-

hydrates are released into thebloodstream too fast, anoverproduction of insulinoccurs. Consequently, someof the carbohydrates aredeposited as fat — instead ofbeing stored as glycogen.Simple sugars and refinedcarbohydrates are rapid-release foods that trigger toomuch insulin. This channelscalories to the fat compart-ment of the body — not theavenue of nutrient partitioningyou want.

Interestingly, insulin isinvolved in musculargrowth because it trans-ports certain aminoacids into muscle cells.To make this happen,you need carbohy-drates. The key,however, is eating theright kinds of carbs,in the right amounts.

Glucagon opposes theeffect of insulin. When

blood sugar is low, gluca-gon is released, and this

typically occurs severalhours after a meal is eaten.Glucagon then activates theconversion of glycogen toglucose in the liver in re-sponse to low blood sugarlevels. It also signals thebody to start burning fat forenergy, because the body isrunning low on carbohydrates,its preferred fuel source.

The ratio of insulin to glyco-gen in your body largelydetermines whether you willgain fat or lose it. You cancontrol this ratio naturally byadjusting the protein and

FOOD OVER GENETICS


carbohydrate proportions inyour diet and combiningfoods in the proper manner.Here’s how you can parti-tion your food more effec-tively, so it can be used toburn fat and build muscle:

1. When trying to gainmuscular weight, you wanta higher ratio of insulin, soyou would increase yourcarbohydrate intake,perhaps as high as 400 to500 grams or more a day. Acarbohydrate supplementsuch as Parrillo ProCarbFormula, which is formu-lated with the complexcarbohydrate maltodextrin,is a good way to increasecarbohydrate consumption.So are any of the ParrilloEnergy Bars. At the sametime, be sure to meet yourlean protein requirementby eating between 1.25 and1.5 grams or more ofprotein per pound of bodyweight. At least 1 gramshould come from chicken,fish, turkey, or egg whites,with at least another .25 or.5 gram of additional pro-tein per pound of bodyweight from vegetablesources, which containsome protein as well.

2. To lose body fat, de-crease insulin and increaseglucagon by eating slightlyless carbohydrate and moreprotein. A good rule ofthumb is to adjust yourcarbohydrate-to-proteinratio to between 1 to 1 or1.5 to 1. One problem withreducing carbohydrateintake is the potential

decline in energy levels. Tocompensate, try supple-menting your diet withCapTri®, our medium-chain

triglyceride oil. This is aspecial type of lipid thatprovides quality caloriesand, unlike conventionaldietary fats, is not likely tobe stored as body fat.

3. Don’t take nutrientpartitioning to extremes bygoing on a “zero-carb” dietin an attempt to burn morebody fat. Under extremelylow-carb conditions, muscu-lar growth is impossible.There’s not enough insulinavailable to transport aminoacids into muscle cells.Furthermore, the bodybegins to break down itsown proteins into aminoacids for conversion intoglucose, needed by thebrain for fuel.

4. Rate of digestion isimportant. Your meals (five,six, or more a day) shouldinclude the proper combina-tion of lean proteins, starchycarbohydrates, and fibrouscarbohydrates. This combi-nation of foods slows yourdigestion to keep carbohy-drates from being releasedinto the bloodstream toofast, thus preventing anoverproduction of insulin.

Food is the cornerstone ofnutrition. If you don’t eatthe proper foods — leanproteins, starchy carbohy-drates, and fibrous carbohy-drates — nothing elsematters. We were built toprocess food — proteins,carbohydrates, and fats. So ifyou want to make the bestpossible progress with yourphysique and buck yourgenetics, I suggest that youstart with the basics. Andthat means food.

This is a special type oflipid that provides qualitycalories and, unlike con-ventional dietary fats, isnot likely to be stored as

body fat.


ick W., a basketball and

tennis coach, is one of the

most active people I know. He

is on the tennis courts about three

hours every day, he coaches

college-level tennis players, and

he works out with weights and

aerobic equipment six days a

week. Despite his active lifestyle,

Rick felt rundown about 90

percent of the time. He was so

weak in the gym that he could

barely do 25 push-ups. After an

intense workout, he would reach

a state of near collapse. At one

point, he was even passing blood

in his urine.

But like many active people, Rick

believed he was eating nutri-

tiously. His diet consisted of

mostly fruits and vegetables, with

about three ounces of protein

every other day. “I was a near-

vegetarian,” he says.

Rick began to change his diet

because he wanted more energy,

he began to eat three to six

ounces of protein three times a

day, supplemented by a Parrillo

Hi-Protein Formula shake once a

day.

The result was a gain of 10

pounds of solid muscle. At the

same time, Rick reported that he

feels stronger than ever before.

“Where once I couldn’t even

bench press 125 pounds, today I

can lift 225 pounds,” Rick says.

“When I was 25 years old, I had

trouble touching the rim of a

basketball net. I’m 40 now, and I

can jump up and grab it. Those

extra 10 pounds of muscle

haven’t slowed me down a bit. In

fact, they’ve made me quicker.

Once I started eating more

protein, my body started per-

forming more efficiently.”

Prior to changing his diet, Rick

was protein-deficient. Adding

more protein to his diet resulted

in a remarkable transformation.

Could you be like Rick? Could

you benefit from upping your

protein? If you think so, read on,

and you’ll discover why you need

more protein than you may think.

Five Vital ReasonsWhy You NeedProtein

Low protein diets can have many

adverse effects on health. So that

you can understand why, here is

a closer look at what protein does

in the body.

(1) Protein is essential forgrowth and maintenance.

Your body is in a perpetual state

of growth and repair. When you

wash your face, whole cells are

sloughed off from the surface of

your skin. After you cut your hair

or fingernails, new growth

occurs. Similarly, other cells of

the body, which die or are lost

through normal physiological

processes, must constantly be

replaced. Protein is required to

build new cells to replace those

that are lost.


RR


Because your body is con-

structed of protein, you must

have protein from food to

“reconstruct” it because amino

acids in food are the only

available source of protein.

In addition, protein provides the

foundation for the construction

of bones, teeth, and scar tissue.

For these tissues to form, a

protein matrix called collagen,

which creates cartilage, must

first be set down. Crystals of

minerals such as calcium,

phosphorus, and fluoride are

deposited in this matrix, and

hardened bones and teeth begin

to form. Collagen is also the

mending protein that forms scars

to bond separated tissues.

Ligaments and tendons are

composed of the protein col-

lagen. Additionally, it is a

strengthening component be-

tween the cells of vein and

artery walls.

(2) Protein drives yourbody’s catabolism/anabolism cycle.

When you exercise, your muscle

tissue is broken down in a

process called catabolism and

later rebuilt in a process called

anabolism. Protein drives these

processes, known as the catabo-

lism/anabolism cycle.

When protein intake is

increased, your body actually

starts to form new lean muscle.

This occurs in the anabolic

portion of the cycle.

Prior to starting the program, one

of my clients had always race-

walked for 45 minutes each day

while following a low-calorie

diet. Despite this rigorous

exercise program, her

muscles still lacked tone.

She was not taking in

enough protein to rebuild

muscle after the cata-

bolic breakdown caused

by exercise. Her muscles

were in a perpetual state

of catabolism.

After three weeks on

the program, she flexed

her legs for us. Her

quadriceps and calves

were lean and hard, all

because she was getting

enough protein to build lean

tissue. Every ounce of lean

tissue you put on as a result of

catabolism/anabolism is an

insurance policy against body fat

coming back on.

Day after day, this cycle repeats

itself, and as long as there is

sufficient protein to repair and

rebuild, the building of muscle

tissue continues.

(3) Protein has a high“specific dynamic action”on the metabolism.

After you eat a meal, your

metabolic rate increases — a

reaction partly due to the various

chemical reactions associated

with digestion, absorption, and

storage of food in the body.

Another reason for the increase

is that certain amino acids in food

Protein supplementscan be used for an

instant boost of yourprotein intake.

THE PROTEIN PHENOMENON


directly stimulate cellular

processes.

A high carbohydrate meal

boosts your metabolic rate

about four percent, while a

high protein meal raises the

metabolism about 30 percent

above normal, usually within

one hour after the meal. This

can last for as long as three to

12 hours. This effect of

protein on metabolic rate is

called “specific dynamic

action.”

(4) Protein helps regu-late your body’s waterbalance.

If it were possible to travel by

boat through your body tissues,

you would find water in three

areas: between the cells, within

the cells, and inside your

capillaries, veins, and arteries

(the vascular system). In

healthy people, protein, work-

ing together with certain

minerals, helps regulate the

proper amount of water in

each area. This happens

because proteins are “hydro-

philic,” or attractive to water.

Water molecules thus tend to

congregate near the proteins.

When your diet is protein-

deficient, proteins in the blood

become depleted. Without

enough protein to cling to,

water in the vascular spaces

leaks out into the spaces

between the cells. Once there,

it cannot be excreted by the

kidneys, and the result is

edema or water retention.

The way to prevent this is to

have adequate amounts of

protein in your diet and to drink

plenty of water (eight to 10

large glasses a day). The more

water you drink, the more you

make available to your vascu-

lar system. This system

circulates water through your

kidneys, where it can be

properly excreted.

(5) Protein strengthensthe immune system.

Dietary proteins produce other

proteins called antibodies,

which are found in the blood

and combat disease. When

your body is attacked by

viruses, bacteria, or other

foreign agents, antibodies

inactivate the invader, thus

warding off the disease. Once

your body has produced

antibodies against an invading

agent, your cells keep a

molecular memory of how to

fight it the next time that

infection sets in.

In addition to producing anti-

bodies, protein strengthens

immunity in many other ways.

Many studies have been done

on protein status and immune

function. The findings show

that inadequate protein:

• Interferes with the function of

lymphocytes, a type of white

blood cell formed in the lym-

phatic system. Lymphocytes

are responsible for promoting

immunity at the cellular level.

• Impedes the action of mac-

rophages. These are cells

involved in the production of

antibodies, which help the body

combat foreign invaders that

cause disease. Macrophages

also play a key role in cellular

immunity.

• Decreases the function of

leukocytes, another type of

white blood cell, causing slower

cellular metabolism and weak-

ened resistance to bacterial

invasion.

• Increases tumor formation.

These findings speak for

themselves: Clearly, building

immunity against disease

requires an ample supply of

dietary protein.



eith Hyatt went to college on a golf scholarship and was the proud possessor of a consistent 260-yard drive. Now 25-years old, Keith met John Parrillo in

August of the year 2000 and when The Master Blaster startedtelling Keith how he felt sure he could add 50-yards to Keith’sdrive without any degradation in accuracy, young Mr. Hyattwas simultaneously attracted yet cautious: “Who wouldn’twant to add 50-yards to their drive? And that part wasseductive to be sure but I couldn’t afford to be turned intosome sort of muscle-bound Robo-golfer who could hit the balla country mile but couldn’t hit the broad side of a barn attwenty feet. My accuracy, feel and ball placement abilitiescould not be sacrificed.” Eventually the lure of increaseddistance – and John’s repeated assurance that Keith wouldsuffer no unwelcome skill mutation – convinced him to givethe Parrillo prescription a shot. “I knew that John was and isone of the world’s acknowledged best when it comes tobuilding muscle and strength. I thought I was in pretty fairphysical condition; boy was I wrong!” In the initial phase,John devised a weight training program that was fiendishlydifficult but whipped the user into the optimal shape in theminimum time frame.

Phase one was a general conditioning phase. The goal was toraise the golfer’s general level of strength and power whilesimultaneously improving flexibility, endurance and cardiovas-cular ability. A half dozen or so exercises were strung one afterthe other and done in a non-stop fashion, complete with highrepetitions and forced reps. “Physically, the conditioningphase of the Parrillo golf program was undoubtedly thetoughest thing I’ve ever done in my life.” After six months ofusing the conditioning program consistently Keith added 15-yards to his drives and now could hit the ball 280-yards. “Iwas thrilled…15-yards is nothing to sneeze at. Plus, I was nowin the best physical condition of my life.” John began Keith onthe ‘golf specific training’ phase in April of 2002. Within sixmonths Keith Hyatt added 60-yards to his drive. “Peoplealways ask if I switched equipment to see if this accounts formy radical distance increase: I use a 43-inch steel shaft driver– the same one used by Tiger Woods.” Keith doesn’t evenavail himself of graphite. The results were startling.

He began entering and winning the long ball portionof a few local tournaments. His winning drive at one was 347-yards. The following week he won another long ball portion ofa sanctioned golf competition with a 350-yard effort. At theShaker Open on a par five, 525-yard hole he ‘caught a tailwind’ and launched the dimpled projectile 396-yards. On the17th hole of Oasis, playing with a Proctor and Gamble executiveand a local preacher (how’s that for a witness) Keith threwcaution to the wind and went directly for the pin 347-yardsaway over trees and a pond on a dog-leg left. No one had everhit the green from the tee until that day. Keith put in within 12-feet of the pin and eagled the par-4 hole. The list of long driveaccomplishments goes on and on, but did all this weighttraining turn Keith into a mind-numbed long-ball hitting robot?

Hardly: “My accuracy actually improved; the really crazything is that with all this newfound power I’m actuallyswinging with less effort resulting in greater accuracy. I nowtake a shorter back swing and have managed to improve myclub speed tremendously.” John Parrillo offered his take onKeith’s rapid improvement. “Keith has added 60-yards to hisdrive distance in six months time and the reason is Keith isnow radically stronger, far more flexible, much faster andpossesses far greater stamina and endurance than he did sixmonths ago. He is hitting the ball much further because he is amuch better athlete.” Keith had a slightly different take on thereason for his rapid improvement, “I had a great physical basewhen I came out of the general conditioning phase and I reallytook to the golf specific portion of the Parrillo program. Mystrength and flexibility improved consistently week after week.Pretty soon I was significantly more flexible and morepowerful. I don’t think its any mystery that suddenly I startedcrushing the ball effortlessly. I can’t describe how much moretorque I can generate now as opposed to before. My waistflexibility allows me to wind way up and my improved powerallows me to snap my hips and generate lots of speed. Myclub speed went through the roof.” John has the last word: “Idon’t think Keith has scratched the surface; he is 25-years oldand we’ve been doing this for six months – how far will he behitting his shots when he’s got a few years of this typetraining under his belt?”

“Keith used to hit the ball long - now he hits it sick long!”Competitor watching Keith Hyatt smash a 350-yard tee shot.

KK


o perform this exercise sit

on the machine with back

towards the padded support.

Place feet on platform, then

extend the hips and knees to

release dock lever and grasp

handles to sides. Lower the sled

by flexing hips and knees until

knees are just short of complete

flexion and then return by extend-

ing knees and hips. Make sure to

adjust the safety brace and back

support to accommodate near full

range of motion without forcing

hips to bend at waist.

Instead of doing another exciting

article on the biomechanics of an

exercise, and since this is such an

easy exercise to perform, lets

look at how to use the leg press

for different goals and to hit

different muscles. So lets begin

with two things: the angle of the

leg press and foot placement.

We all know that someone can

leg press a lot more than they can

squat. This is for two reasons,

first you are pushing the weight

on an inclined plane on wheels or

a guide rod, and second the angle

of the leg press will determine the

actual weight being pulled down

by gravity. Most common are the

35, 45 and 90 degree presses.

The way to get the actual resis-

tance is the multiply the sine of

the angle against the weight on

the machine, including the sled.

The sine for 35° is

0.573576436351046 or simply

57%, the sine for 45° is

0.7071067811865475 or 70.7%

and the sine for 90° is obviously

1.0 or 100%. So to put this in

practice lets assume that you

have 650 pounds on each of the

three leg presses. Simply multi-

ply the sine in percentage form,

by the weight.

Now as far as foot positioning, if

you place your feet lower on the

footplate, you will stress primarily

the quadriceps. If you place your

feet on the top of the footplate,

you will shift more emphasis to

the gluteus and hamstrings. If

your legs are spread wide, your

adductors will be more involved.

The standard placement of feet is

in the middle and slightly apart,

simply because you are able to

use most of the muscle in your

legs.

If someone has a lower back

muscular injury, the leg press may

be the exercise they can do pain

free. Be careful no to bounce

the weight off of the lower

braces, this displaces the force

and takes away from the exer-

cise. Using super heavy weight

can cause a displacement in the

TT



sacroiliac joint, so make sure to

move smooth and controlled. If

you feel tightness or strain in the

lower back during this exercise,

then raise the lower braces

higher so you won’t come down

as far. This will help reduce the

stress on the hips and lower

back.

The target muscles for this

movement is the quadriceps, with

assistance from the glutes,

adductors, and hamstring, and is

stabilized by the gastrocnemius

and soleus. However when you

change the placement of your

feet, as written above, the role of

these muscle will change also.

This article is for your personal

information only and is NOT

exerpted from Tracy Anderson’s

book Movement Science for

Personal Trainers.

MECHANICS OF THE LEG PRESS

Ingredients:4 large skinless/boneless turkey breast1 10oz. package frozen chopped spinach thawed1 package mushrooms4Tbsp. “Just Egg Whites” (you canfind this in the baking isle at the grocery store.)4Tbsp. CapTri1Pkg. ranch buttermilk dressing spice packetParsleyPaprika

Utensils:Cutting boardFood processorMeat malletRubber spatulaCookie sheetMeasuring spoonsMixing bowl

1. In food processor, you want to chop your mushrooms. Then place inlarge mixing bowl. Squeeze all excess water from thawed spinach. Place inbowl with mushrooms. Add CapTri, “Just Egg Whites” and ranch dressingspice packet. Mix well. Your mixture may seem dry, do not add water. As itsits, it will liquefy.

2. With your meat mallet, place turkey breast on cutting board and pounduntil even thickness throughout the breast.

3. Spread spinach mix on breast, leaving appoximately 1 inch bare on eachside of breast. Roll breast, place on a tin foil covered cookie sheet. Sprinklewith parsely and paprika. Bake at 350º for 30-40 minutes; 30 minutes if thisfood is to be used in your pack lunches and reheated; 40 minutes if you’reserving the meal now.

I serve it with vegetable (fiberous) and mushroom couscous. Again, nocouscous if your in contest preparation, try yam or baked potato.


Turkey Breast with Spinach and Mushroom Stuffing


I frequently get depressed

and I tend to binge on

comfort foods for relief.

How can I stop?

I frequently get depressed

and I tend to binge on

comfort foods for relief.

How can I stop?

Many people turn to food when

down in the dumps — a habit

that can pile on the pounds unless

you get it under control. Eating

lifts the depression — but only

temporarily. After the binge,

you’re apt to feel even worse

emotionally because you’ve

overindulged. Guilt-ridden, you

can slip into a vicious cycle of

overeating and negative emo-

tions.

Emotional eating is a huge

problem, particularly among

women. It is estimated that fifty

to eight percent of all dieters

overeat to relieve depression and

other negative emotions. A major

problem with emotional eating is

the food that is chosen. It is

usually high in sugar and refined

carbohydrates – all foods that are

easily metabolized into fat.

There are various strategies you

can use when you’re down in the

dumps and want to eat. First, try

reaching for natural foods, such

as fresh fruit or vegetables or

whole grains. Second, as a

matter of habit, try to eat more

fish. Fish contains beneficial fats

that appear to increase levels of

neurotransmitters – brain chemi-

cals that transmit messages from

one nerve cell to another –

particularly serotonin. Serotonin

is known as the “happiness

neurotransmitter,” because

elevated levels bring on feelings

of tranquility, calm, and emotional

well being. Third, instead of

bingeing when you’re depressed,

be prepared to substitute alter-

nate activities, such as exercise,

reading, or other things you enjoy,

to take the place of eating.

Exercise, in particular, is a mood

booster.

I have a habit of snacking at

night? How can I fight this

impulse?

Habitually eating or snacking at

night is problematic because it

promotes weight gain and

obesity. When you go to bed on a

full stomach, your body does not

burn off the calories well be-

cause in the evening, during

bedtime, your metabolism slows

down to a crawl. Consequently,

those calories are likely to be

converted into body fat.

One reason many people eat late

at night is because they do not

eat enough during the day, and

their hunger catches up with

them. If you skimp on meals

during the day, work on changing

this behavior by religiously

adhering to the Parrillo Nutrition

Program, which purposely

advises multiple meals throughout

the day.

In severe cases of nighttime

eating, people will not only eat

large amounts of food, but will

get up during the night to binge.

This is a form of compulsive



eating termed Night Eating

Syndrome (NES). If you think

you may suffer from NES, you

should contact your doctor

without delay and ask to be

referred to a qualified psycholo-

gist or therapist for help.

I’m a vegetarian. Can I still

go on the Parrillo Nutrition

Program?

The Parrillo Nutrition Program is

flexible in this regard. For

example, if you are a “lacto-ovo-

vegetarian,” you typically limit

your animal protein to dairy

products and eggs; therefore,

substitute these proteins for fish,

chicken, and meat. And if you

are a “semi-vegetarian,” who

avoids red meat but eats fish or

chicken, you can easily follow the

diet. If you are a “vegan,” who

avoids all animal protein, you may

have some challenges. However,

try substituting legumes and

whole grains for animal protein.

This will increase the carbohy-

drate content of the program but

you should still be able to make

progress.

What do you think about

“dieters’ teas”?

Among the many herbal products

touted for weight loss are dieters’

teas. Many of these teas contain

natural herbal laxatives such as

senna or cascara sagrada, which

produce a temporary weight

reduction due to the excretion of

fluids. In other words, you’re

losing water weight, not actual

fat pounds. Further, these herbs

can be very hard on your system

and should be avoided by many

people. Potential side effects of

these herbs can include severe

cramps, violent diarrhea, dehy-

dration, and mineral imbalance. A

better “dieter’s tea” may be

green tea, which has been shown

in research to impact fat-burning.

For healthy liquid intake, the best

beverage is pure water – eight to

ten glasses a day.

THE NATURAL DIETER

“I’m a vegetarian. Can I still go on the ParrilloNutrition Program?”

PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

Income - Bodybuilding Supplements · to succeed. Knowledge & Support This comes from the POWER of...

Documents

Transcript of Income - Bodybuilding Supplements · to succeed. Knowledge & Support This comes from the POWER of...