Iron Vic speaks! EnnekingEnneking The bodybuilding lifestyle Three tips … · 2019-12-10 · 10 -...

SUPER OATSWhy oatmeal should be a staple in your diet

GETTING ON THE PARRILLO TRAINIron Vic speaks!

DON'T TURN INTO PORKY PIG THIS WINTERThree tips to avoid the winter blubber

MUSCLE MEETS MEDICINEStrategies to improve sleep

THE PARRILLO PRINCIPLESThe bodybuilding lifestyle

Going at things differently

MyshaEnneking

MyshaEnneking

Contributing PhotographersJohn ParrilloDominique ParrilloMarcus McCuistonTyler BreedwellEric Thomas WilberBrian LandisRick Abt

ContributingWritersJohn ParrilloMarty GallagherDr. Jeremy GirmannRon HarrisDuke NukemIron Vic Steele

13 – DON'T TURN INTO PORKY PIG!

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]

10 - MUSCLE MEETS MEDICINE

18 -TIPS & TIDBITS

JANUARY 2020PERFORMANCE PRESSJOHN PARRILLO’S

14 - THE PARRILLO PRINCIPLES

20 – SUPER OATS

23 – IRON VIC SPEAKS!

The holiday season can be the downfall of your diet. Ron Harris shares three helpful tips on how to avoid the winter blubber.

Last month, Dr. Girmann explained the importance of sleep. This month he gives readers several strategies to improve the quality of your rest.

Liven up your diet with a brand new healthy recipe for orange balsamic glazed chicken.

Why you should add this clean carb to your diet. Also a few tips on how to make it delicious without it becoming unhealthy!

Iron Vic answers bodybuilding related questions from readers from all over the country.

Follow Jim as he goes through his day to day bodybuilding regimen. Find out what it takes to be a true Parrillo-style bodybuilder.

4 – Mysha Enneking

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John Parrillo's Performance Press

a very young age. This resulted in a lot of self-doubt and a negative body image.” Mysha graduated high school and continued her education. “During my college years I joined a big-name chain gym that I could walk to from my house. This gym had an old school vibe which I loved: cement floors, dark lighting, dirty and dingy weights lying all over, and big-muscled guys grunting. I fell in love with the atmosphere. This felt right.” Despite finding the right facility, she was still unsure about her own direction. “I was never quite sure what I wanted to look like. I was never quite sure what my goals should be. I held a lot of fat in my lower body. I craved the definition that came from bodybuilding. I didn’t know anything about nutrition or training.”

After college Mysha’s life took an unusual turn. “I signed up for professional wrestling training in Cincinnati. I began training twice a week. This was rigorous, physically demanding training. Pro wrestling is very dangerous and extremely painful.” Blows to the head and body slams are routinely dispensed and received. Mysha recalled “I spent two years training to become a professional wrestler.” After her two year wrestling apprenticeship, Mysha spent one year as a professional wrestler. “It was demanding and intense work. The highlight of my wrestling career was performing with my husband, Greg Harris, a professional wrestler known as “Angel,” in the biggest NWF show of the year.” While Mysha successfully

Photo By Tyler Breedwell

Mysha Enneking came to fitness and bodybuilding in an

unusual way. As a child and teen, the Ohio native was athletic and fit. She played tennis in high school and was agile and adventurous. Mysha was born with outstanding legs. Her legs were large in comparison to her normal sized torso. As a child and teen her fabulous calves became targets of opportunity for teasing, and its harsher cousin, mockery. Ironically, years later, when she began competing in Physique competitions, her muscled legs were considered her best attribute. “My entire life I had been made fun of for my calves. Guys, girls, everyone, would comment on how ‘big’ my calves were – and not in a complimentary way. I developed a complex about my physique from

By Marty Gallagher

Mysha EnnekingGoing at Things Differently


“I signed up for professional wrestling training in Cincinnati. I began training twice a week. This was rigorous, physically demanding training. Pro wrestling is very dangerous and extremely painful.”


John Parrillo's Performance PressMysha Enneking - Going at things Differently

and was shown around. This proved to be a life-changing catalyst. John’s facility was a scientific mecca. The bodybuilding photos all over the walls were inspirational. His custom-built exercise machines were modified in ways that I had never seen before. He sparked my imagination in every way. What was all of this used for?! I was determined to find out.” John and Mysha talked at length and in depth about where she wanted to get to. The two hit it off. John agreed to work with Mysha on a regular weekly basis. “John mentored me. Every Friday afternoon for over a year I would travel to The Parrillo Performance office and speak with him. In addition to John’s guidance, I was training three times per week at the Parrillo Training Facility with Seth Drake.

This sudden immersion in all things Parrillo sparked an incredible burst of progress. Mysha underwent a rapid-fire transformation. She combined super-intense Parrillo-style weight training with fascia stretching and high intensity cardio. She underpinned all the hardcore training with Parrillo-style nutrition. “Working with John Parrillo on a weekly basis allowed me to learn and understand the science behind bodybuilding. John showed me truly effective, time proven methods. He also related which methods were complete wastes of time.” Parrillo only works with serious people, ones that will adhere to the training and nutritional advice he offers. “John Parrillo was a knowledge source. He knew what I had been craving to know. I didn’t want to just be another trainer at a gym – I wanted to know what I was talking about. I wanted to learn the techniques that worked.” And she wanted to look the part. “I started training at the Parrillo Training Facility three days a week. Within four months I had obtained the physique I had always wanted. For the first time in my life, I was proud of my body. The training was the most intense physical activity I have ever done. These same sessions are also my

“learned the ropes” of pro wrestling, the skill sets, the moves, the agility and the timing, her training and nutrition efforts outside of the ring were proving counterproductive. Her goal was melting off body fat. She obviously had shapely muscle hidden underneath excess body fat. She was using ineffectual methods. “I would starve myself and then do hours of cardio.” This bad combination produced negligible results. “I had a ton of self-doubt. I was uneducated about how to eat correctly and how to train correctly. My starvation diet and all my cardio were not working. I was being stubborn and naive.”

Mysha came into wrestling “skinny fat and bottom-heavy.” Things changed in 2016. “I joined World Gym in West Chester, Ohio.” She got good advice on diet and training. Once

Mysha adopted classical bodybuilding nutrition and training tactics, her progress took off. Her rapid transformation did not go unnoticed. Mysha morphed from World Gym member into fitness professional. “I had overheard that the gym was short-staffed. They were looking for help at the counter. I approached Ken the owner about becoming a trainer.” Ken was investing in Mysha. Ken expected Mysha to increase her knowledge base. “Ken gave me insane amounts of learning materials; things for me to look up and study. Ken gave me an office at World Gym. I quit my salon job in April of 2017. I then started my training business, which I call No Lateral Movements.” She has been certified through American Council of Exercise and obtained a nutrition certification through ACE. She served an internship at World

Gym in Cincinnati and has studied biochemistry, physiology and sports nutrition. She mentors under John Parrillo and meets with him to train under his supervision and obtain his nutritional council.

“In late 2017 I was introduced to John Parrillo through Ken. The two had been friends for many years. Ken knew that I wanted to take my physique to the next level. I wanted a more muscular look. He knew John Parrillo was the one to get me there. I had heard all about John through my learning materials and I had been using his products religiously.” Mysha was extended an invite and ventured to Parrillo Performance Product’s headquarters. When she saw the Parrillo training facility, she was amazed and enthralled. “I went to John Parrillo’s place of business

best gym memories.”

For those new to Parrillo-style weight training and cardio, intensity and effort are taken for granted. “John was a big proponent of training to failure (and beyond) and I have been bought to tears by intense pain.” With the Parrillo approach “mental acuity” is a big component. The Mind of the bodybuilder must be “taught” to stride deeper into the lactic acid zone, the “pain zone” as Arnold labeled it. Discomfort always accompanies training taken past current limits and capacities. “When I trained with John, I felt I was building up my Mind as well as my body. By conditioning my Mind, my physique improves.” Hard training must be supported by an equally serious nutritional effort.

No more starvation eating. John showed Mysha how to eat more to lose fat. What a joy to go from listless and starving to eating loads of wholesome delicious food every 2-3 waking hours. Mysha has transitioned from “skinny/fat” into fitness professional and Physique competitor. “I now have a thriving personal training business that I call No Lateral Movements. I operate out of World Gym owned by Ken and Ruth Reynolds. I have a circle of beautiful clients who support each other. I get to teach and lead by example on a daily basis.”

Mysha debuted her renovated physique in April of 2019. Her legs, once the subject of ridicule and embarrassment, morphed

Photo By Eric Thomas Wilber Photo By Eric Thomas Wilber

For the first time in my life, I was proud of my body. The training was the most intense physical activity I have ever done. These same sessions are also my best gym memories.”

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Mysha Enneking - Going at things Differently

into her outstanding body part. “I coached myself for the Kentucky Derby Bodybuilding Championship. I took home 1st place in true novice Physique division. I also won my class.” Her showing was verification and vindication; obviously she was on the right track. Her transformation had been nothing short of amazing. “I track my foods and log my training and programs all year long. Growth is the goal.” Mysha has every intention

of entering more competitions. “My goal is to compete at the Arnold as an Amateur in 2021. More shows are definitely in my future. I am building lean mass and John is helping me think about my symmetry.” She has done a terrific job of “bringing up” her upper body and back – which could be overshadowed by her outstanding leg development. If Mysha can replicate the degree of progress and the rate of progress she has attained to this

point, she will most certainly be striding onstage at the Arnold at some point in the not-to-distant future. “Thank you to all the people who have worked with me over the last few years and supported my dream. The old-school vets of bodybuilding at world gym, Ruth and Ken, John Parrillo and of course Greg Harris, my husband, my family and my clients. Thank you for seeing in me what it took a long time for me to see in myself.”

Training split

Monday shoulders Tuesday back Wednesday legs Thursday arms, abs Friday chest Saturday offSunday off

I am using a strength program. All my top sets are 70% of my 1-Rep max. All exercises are done for 6 sets of 6 reps.

Daily Meal Schedule

6 am egg whites, CapTri® C8 MCT 8 am Parrillo Pancakes, egg whites, chia seeds, Parrillo Hi-Protein Powder™, CapTri® C8 MCT Pre-workout Parrillo Optimized Whey™ shake, trail mix, fruit 12 pm beef, basmati rice, vegetables, CapTri® C8 MCT2 pm Parrillo Soft Chew bar™5 pm chicken breast, salad, rice 8 pm Parrillo Protein bar™

Facebook: No Lateral MovementsInstagram: mysha.nlm



In the previous month’s column, we considered the importance

of sleep and examined potential consequences of sleep deprivation. The goal of this month’s column is to outline several ways in which we can improve the duration and quality of our sleep.

Our bodies function according to various rhythms. These rhythms govern the release of hormones, the fluctuation of body temperature, the regeneration of cells, and many other

By Dr. Jeremy Girmann

MEETS

MEDICINEMEDICINE

Muscle Meets Medicine: Strategies to Improve Sleep

function optimally. Going to bed at different hours impairs the body’s sense of time. It’s much like that wristwatch with the dying battery that always seems to be pointing its hands at the wrong numbers. Once you achieve a consistent schedule, you might even find that you regularly wake without an alarm. Avoid caffeine, nicotine, and alcohol before bed.

While caffeine can impair sleep for obvious reasons, many people are surprised to learn that it tends to hang around in your system for an average of 6 hours. While this varies between individuals, an afternoon soda, cup of coffee, or pre-workout concoction can often influence your ability to sleep even many hours later.

Strategies to Improve Sleep

Nicotine can also disrupt sleep. (As if you need another reason to quite smoking.)

While alcohol can in fact help you to fall asleep, it can also erode the quality of sleep. Specifically, alcohol is known to disrupt the rapid eye movement (REM) phase of sleep, which can significantly impair your memory and concentration. As with many sleep aides, merely having your eyes closed does not guarantee restful and restorative sleep.

Avoid eating big meals at night.

Eating a big meal before bed places demands on the digestive system, which prevents the body from going into a complete rest mode. Heavy, spicy, and acidic foods can be

the light of day and the dark of night. This information is interpreted and passed along to another region of the brain called the pineal gland. When this gland receives signals indicating that it is nighttime, a hormone called melatonin is secreted, which prepares the brain and body for sleep.

Given that the sun was the major source of light for the vast majority of our existence, this process functioned well with the rising and setting of the sun to maintain our sleep-wake cycles and associated biologic processes. The advent of artificial light, however, has allowed illumination of our evenings well beyond the setting of the sun. The result is a discordance between the darkness of night and our preparedness for sleep. This leads to the first sleep-saving recommendation:

Try to avoid staying up for hours after the sun goes down.

Okay, so this is clearly much less practical during the shorter days of the year when the sun sets in the early evening. During these times, however, we can minimize the impact of artificial light on our sleep by limiting our exposure to certain types of light.

Limit exposure to blue light.

Though all light can inhibit the secretion of melatonin, the short wavelengths of blue light can be particularly problematic. Historically our evenings were illuminated by the red, orange, and yellow hues of fire. The longer wavelengths of these colors cause fewer disturbances in our melatonin-secreting mechanisms. Today, energy-efficient lights and electronic devices emit many more blue light wavelengths that impair our brain’s sleep signal.

Some things to consider:-Use incandescent bulbs before bed. Incandescent bulbs produce less blue light than fluorescent light bulbs. -Wear blue blocker glasses/goggles. Most are big, orange, and look ridiculous. I tend to do a fair amount of work on my computer before bed and when I first started using blue blocker goggles, my wife thought that I was a maniac. She quickly changed her opinion of my goofy goggles, however, after I began to snooze soundly while she continued her struggle to fall asleep.

Maintain a consistent sleep schedule.

Maintaining a consistent sleep schedule allows the internal clock to

particularly disruptive.

Get regular exercise.

Rigorous exercise results in restful sleep but even brief periods of walking have been shown to improve sleep quality. While some can exercise at any hour, others must finish their workouts at least 3 hours before bedtime in order to avoid difficulty in falling asleep due to the stimulatory effect of exercise.

Expose yourself to sunlight during the day.

Getting proper exposure to sunlight during the day can insure that the body’s internal clock is properly configured. Limited daytime light exposure and loss of day/night

biological activities. The circadian rhythm, a 24-hour oscillation, is inextricably linked to the light-dark cycle. Have you ever wondered how this biological rhythm is maintained? Specialized cells in the hypothalamus region of our brains, collectively called the suprachiasmatic nucleus, serve as the master regulators of the circadian clock. These cells receive information from our eyes related to

...when I first started using blue blocker goggles, my wife thought that I was a maniac. She quickly changed her opinion of my goofy goggles, however, after I began to snooze soundly while she continued her struggle to fall asleep.


Treat yourself, but keep it cleanYou have a sweet tooth? Just about all of us do. Human beings crave sugar and fat. It’s a survival mechanism that kept our ancestors alive. But you can’t cave into those cravings too often, or else the bodyfat sneaks up on you fast. Luckily, Parrillo Performance offers many delicious products that satisfy that sweet tooth but without threatening to give you a pot belly and a double chin, such as:

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Most people abdicate all responsibility for holiday weight gain, as if it’s inevitable. Yet we are all in full control of everything we eat and drink! Don’t surrender to temptation. Stay strong, have a few well-deserved treats here and there, but don’t fall off the wagon and into a ditch. You can stay in shape this holiday season with the same discipline and dedication you display the rest of the year.

maximize their gluttony. Big mistake for anyone who cares about bodyfat! Instead, stay on your meal schedule and have a normal serving of food at the party, and no more than one dessert. Also take it easy on the booze, especially calorie bombs like eggnog.

Cardio is mandatoryMany bodybuilders look at the winter months as ‘bulk-up time,’ and kick cardio to the curb completely. When you combine this reduction in activity level with an increase in food, mainly the wrong foods, it’s a surefire way to pack on blubber. Instead, make cardio a mandatory daily activity. Every day you must do a minimum of 30 minutes, preferably fasted and first thing in the morning for best results. If that’s impossible, do it after your weight training or hit the gym on days you don’t lift along with some ab work. And if you’ve been reading Parrillo Performance Press for any length of time, you know we don’t support wimpy, easy cardio. Get to work! Get your heart rate and breathing up there and break a real sweat.

Most of us do it, and I am the poster boy – gaining unnecessary, unwanted, unhealthy, and ugly bodyfat in that holiday season that kicks off at Thanksgiving and often continues well past New Year’s Day. All the factors are in place to throw you off your diet rails. It gets dark sooner and stays dark longer. Our species has been eating more when it’s dark and cold since we lived in caves and hunted Wooly Mammoths. Then there are all the delicious treats you will see spread out at parties, get-togethers, and at your workplace: cookies, cakes, pastries, and all the comfort foods you can imagine: all loaded with sugar and saturated fat. Did I mention all the alcohol? The average American gains about 5 pounds over every holiday season, and many never lose it, meaning it just keeps piling up on their bodies over the years. Here are some tips to make sure this doesn’t happen to you.

Never go to parties starvingKnowing there will be a sumptuous spread of food and desserts at the party they are going to, many people skip meals leading up to it in order to

DON'T TURN INTO PORKY PIG THIS WINTER3 tips to avoid the winter blubber

By Ron Harris

Facebook: Ron Harris WriterInstagram: ronharrismuscleYouTube: RonHarrisMuscle

orientation can cause profound problems. In fact, this is a common cause of delirium in the hospital setting.

Use a light therapy box if necessary. Therapy boxes provide a balanced spectrum of light equivalent to standing outdoors on a clear spring day. This can be particularly helpful during the shorter days of winter. In medical school I would routinely use a light therapy box to illuminate my room in order to stay awake and alert during my hours of reading.

Keep the bedroom cool.

When you begin to fall asleep, your body temperature naturally begins to decrease by 1 to 2 degrees. This is thought to occur in order for the body to conserve energy for other functions that would normally be spent on maintaining a regular body temperature during the day. Sleeping in a cool bedroom can help your body to achieve an optimal core temperature.

Limit distractions.

TVs, phones, and computers – get them out of the bedroom. Your brain should associate the bedroom with sleep, not with sitcoms, work, or Facebook. If you feel compelled to have your phone in the room because it serves as your alarm clock, buy an alarm clock.

Practice mindfulness

Many people report finding it difficult to fall asleep for the reason that they cannot stop their minds from racing after the events of the day and in anticipation of the what tomorrow might bring. Practice being mindful in the moment. If you are someone who takes tension to bed, you might find that your tongue is pressed against the roof of your mouth. Allow for it to relax. Let shallow breaths become deeper and tension to dissipate with

each exhalation. Feel the softness of your pillow and the warmth of the covers. Imagine your body switching into repair mode. Count sheep if you must.

Take supplemental melatonin.

While behavioral and environmental considerations are of utmost importance for insuring quality sleep, supplemental melatonin can help. Found to be particularly useful for alternating shift work or jetlag, melatonin can help to establish a normalized sleep pattern. In addition to facilitating normal sleep, melatonin

prolific work of Dr. Russel Reiter. A few interesting side notes about melatonin:

While melatonin is produced in the pineal gland of humans, it’s also produced in other areas of the body including bone marrow cells, the retina, and the gastrointestinal tract. Given its role in the GI system, I have found that many patients with heartburn benefit from melatonin supplementation. Melatonin has also been discovered in many plants and while its function in plants is still a focus of ongoing research, the antioxidant properties of melatonin are thought to be of critical importance to the plants in order to help them cope with harsh environments and conditions.

Get a sleep study.

Do you snore? Do you wake in the mornings never feeling refreshed? You might have sleep apnea. A common disorder and cause of innumerable additional health problems, sleep apnea is a condition that often goes undiagnosed. Characterized by shallow or paused breathing during sleep, sleep apnea can be diagnosed with a formal sleep study and appropriate treatment often allows people to feel and function much better throughout the day.

Follow Dr. Girmann on [email protected]

also acts as a powerful antioxidant and is being studied for its potential role in the prevention of cancer and the treatment of high blood pressure, osteoporosis, fibromyalgia, metabolic syndrome, and a number of other conditions.

Another plus? It’s a very safe and affordable supplement. For more information related to the potential role of melatonin supplementation, I’d refer you to the

Rigorous exercise results in restful sleep but even brief periods of walking have been shown to improve sleep quality.

Muscle Meets Medicine: Strategies to Improve Sleep


The Bodybuilding Lifestyle

Monday: Jim awoke at 5:00 am. He washed up, dressed

and headed to the kitchen. He drank an Optimized Whey™ protein shake (34-grams of high BV protein) washing down six Liver Amino™ tablets, 8 Max Endurance Formula™ capsules along with three each of Muscle Amino™ and Ultimate Amino Formula™ capsules. Jim headed into the garage, snapped on the light and began a 40-minute aerobic session. He listened to music over his headphones as he blasted through the session riding his Old School Schwinn Aerodyne push-pull bike. As was his habit, he “sprinted” for the last two minutes to the finish the session. As he dismounted, he noticed how sweat had dripped off his sweatshirt and formed a puddle on the floor. He felt gratified looking at the sweat puddle; sweat was a sure sign of a productive session. He peeled off his sweat-drenched clothes and threw them directly into the washing machine in the hallway. He showered and made himself breakfast: a vegetable omelet with diced onions, green bell pepper and hot peppers, all sautéed in CapTri® C8 MCT. He’d ingested 60-grams of protein and a pile of fiber by the time he left for work.

During the day he ate a supplement

ingesting protein as he slept.

Tuesday: Jim drank his whey protein shake and increased the duration of his fasted-cardio session from 40 to 42 minutes. He ate a quick breakfast of eggs and oatmeal. He gathered his Tupperware containers and was on the road by 7 am. He would be traveling to job sites and would eat his Parrillo Meals on the go. He’d packed one meal consisting of flank steak, rice, onions and green peppers, all sautéed in CapTri® C8 MCT. His second meal was leftover steelhead along with mixed vegetables with roasted potatoes, all doused in CapTri® C8 MCT. After work he headed to the gym for a heavy chest and arm workout: flat benches were done with different grip widths. The training partners moved onto incline barbell benches, dumbbell flyes and cable crossover. Arms followed: preacher curls, spider curls, seated dumbbell curls and machine curls. Triceps were super-setted with biceps: single-dumbbell overhead press, nose-breakers, pushdowns and pushdowns with the rope handle. As the arms wound down, Jim drank a double serving of 50/50 Plus™ along with his usual “Parrillo Pills.” At diner he ate a perfectly grilled filet of beef along with rice pilaf and spinach. That night before bed he watched TV and ate his favorite Parrillo food: chocolate cake. Still hungry, before bed Jim had a chocolate Hi-Protein™ shake. By taking a handful of Liver Amino Formula™ tablets and Enhanced GH Formula™ amino acids, Jim was getting a protein drip as he slept.

Wednesday: Jim woke and drank a double serving of Optimized Whey™. He ate a High Fiber Soft Chew bar™. This would be his breakfast. He drove to the local high school track. Every Wednesday a bunch of guys met at 7 am to run the stadium steps, do wind sprints and finish with sub 60-second 440-yard runs. Nothing got his heart rate higher or his competitive juices flowing more than running against

other runners. After 60 minutes of this high velocity aerobic work, he typically would lose five pounds of water weight. Since there was no weight training on Wednesday night, it was a perfect day to hit the cardio doubly hard. Jim looked forward to his Wednesday cardio sessions. His was back in the office by 9 am. He was starving by the time he hit the Pollo Loco joint for their incredible chicken and another monster salad. His mid-afternoon supplement meal was a double serving of Optimized Whey™ protein along with a peanut butter delight Parrillo Protein bar™. This particular supplement meal contained 85 grams of protein and 600-calories. It was a power snack that propelled him until dinner. That night he steamed a pound of shrimp and ate a small salad. Stuffed and exhausted, he passed out by 9 pm.

Thursday: no cardio today. His legs were completely fried from running

The Parrillo Principles: The Bodybuilding Lifestyle

By Duke Nukem

the stadium steps and high velocity sprints of the previous day. No problem, he would give his legs a rest until tomorrow. He slept in, headed to work at 9 and at 1 pm ventured with some office mates to a nearby seafood buffet for lunch. Jim loaded up on grilled fish and crab legs. They had a nice salad bar and Jim ended up eating four plates of clean potent food. His legs were feeling much better; the soreness had pretty-well dissipated. It was good he ate big at lunch because that night Jim underwent another tough workout, heavy shoulders and back: seated press-behind-the-neck, dumbbell overhead press, dumbbell side and front raises. Then onto back training starting with heavy shrugs using straps. These were followed by chins, lat pulldowns and seated rows. This was a body-shattering workout. He was shaking a bit as he drank his post-workout shake, orange cream flavored 50/50 Plus™. He ate a Parrillo Soft

meal mid-morning and again, mid-afternoon. Jim kept a cannister of Hi-Protein™ powder at work and would make a shake twice daily. He’d drink the shake and eat a Parrillo Energy bar™ or a Parrillo Protein bar™. At lunch he ate a half a rotisserie chicken and a monster salad. Monday was leg training day, so he ate big at lunch. After work he headed to the gym to meet his training partners. They started the leg session with front squats. These were followed by hack squats and leg extensions. The 15 sets

of thigh exercise were “tri-setted” (alternated) with 15-sets of calf raises and 15-sets of hamstrings. After 45-sets of legs, Jim wobbled to the water fountain to create his 50/50 Plus™ workout replenishment shake. He headed home and grilled a beautiful portion of steelhead trout. He added Spanish rice and asparagus. Before bed, Jim ate some Parrillo Contest Cookies™. Before bed he drank a Hi-Protein™ shake with two Enhanced GH Formula™ capsules and six Liver Amino Formula™ tabs. He was

Still hungry, before bed Jim had a chocolate Hi-Protein™ shake. By taking a handful of Liver Amino Formula™ tablets and Enhanced GH Formula™ amino acids, Jim was getting a protein drip as he slept.

Nothing got his heart rate higher or his competitive juices flowing more than running against other runners. After 60 minutes of this high velocity aerobic work, he typically would lose five pounds of water weight.


What's your story?

Chew bar™ and felt as if he’d been run over with a dump truck. That night he grilled two filet steaks. He had roast potatoes, onions with green peppers, all sautéed in CapTri® C8 MCT.

Friday: another Tupperware day. He would log 300-miles in the car traveling to inspection sites. He packed three Parrillo meals: two meals were tuna salad. One meal was a taco combo of hot sauce, avocado, lettuce wraps, hot peppers and lots of shredded skirt steak. He had a coffee jug filled with a giant Hi-Protein™ shake and ice cubes. He’d eat the meals when stopped at sites and sip the protein drink as he drove. He always kept a box of pecan praline-flavored Soft Chew bars™ in the glove box. He grazed all day long. That night was an easy training session: just arms! Jim and his two training partners worked through four bicep and four tricep exercises. The idea was to use totally different rep ranges, in this, the second arm session of the week. The session began with heavy standing barbell “cheat” curls. These

The Parrillo Principles: The Bodybuilding Lifestyle

extra attention. Jim worked up to 455 x 5 in the deadlift and 295 x 5 in the under-grip “Dorian” barbell row. This was followed by dumbbell rows and under-grip chins. In every session done that week, on every exercise, between all heavy sets, each training partner would perform a Parrillo-style fascia stretch. As they got deeper into the training session, the depth of the stretches would increase. Pump, stretch, and finally flex the just pumped and just stretched muscle to the point of cramping. Every Sunday, a training partner would administer a 9-point skinfold caliper test on Jim. The results would be logged and compared to the previous week. Had he added body fat? Lost body fat? Added muscle? Lost muscle? Had he stayed the same? Jim ended his week at a Sunday afternoon BBQ

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were super-setted with weighted dips. Steep incline dumbbell curls were alternated with E-Z Curl bar nose-breakers. Parrillo “drag” curls were paired with single-dumbbell overhead tricep press. They finished the session with cable curls super-setted with rope handle tricep pushdowns. By sessions end, each man was red and swollen, arms maximally pumped, exhausted yet elated. Jim’s arms shook as he lifted the Tupperware shaker to the gym water fountain. He filled the shaker halfway with cold water and shook it vigorously. He marveled at how good the ice-cold orange cream flavored 50/50 Plus™ post-workout drink tasted. After fifty straight minutes of super-setting, neither man could curl a 5-pound dumbbell. They showered and headed to a local steakhouse where Jim ordered two beef filets and had a gargantuan tomato salad. He had no need for any snacks or supplements when he got home. This was the start of the weekend and it was off to a good start. He felt as if his arms had grown two full inches. The amino

acids from those two steaks was creating a creatine tsunami.

Saturday: Jim was not one for sleeping in. He woke at 6 am, dressed, drank his Optimized Whey™ shake and washed down a handful of Max Endurance Formula™. He’d need them. Jim noted on Monday that after his cardio session his sweat reeked of ammonia. This was a telltale sign that his system was producing urea acid. There can be no fat-burning in the presence of ammonia. John Parrillo had worked with elite cyclists and developed a supplement that used amino acids to forestall urea poisoning. Eight Max Endurance™ capsules taken 30-minutes before exercise eliminated the ammonia smell. Jim drove to the club. He was a racquetball player and competed in over-40 years of age “B” league. He was quite athletic and competitive. A three-set match usually took 40-45 minutes. Jimmy usually played two matches. Afterwards, drenched in sweat, he would take a long sauna or a steam bath, alternated with cold showers. He then ate a leisurely lunch at the club snack bar. No weight training today, so he would have a few beers before his tuna melt with a large salad arrived. He would drive home and catch up on e-mails before taking a long nap. He’d awake, put on some coffee and watch a football game. That night, he’d head to a restaurant with his current girlfriend for cocktails and dinner with friends.

Sunday: As was his Sunday habit, Jim performed a 7 am nature run through a scenic park a few blocks from his condo. It was always deserted at this early hour. Jim leaned into the hills and sprinted the downhill portions. His circuit took 49 minutes to complete. He always sought to improve on his personal best time. He drove from his run straight to the gym. Sunday was a free day. He’d double up on whatever body part he felt needed the extra work. Today he felt good and decided to give his back

with friends.

BodyStat provided Jim with the objective information he needed to make intelligent “tweaks.” His overall goal was to add muscle and size. He wanted to add 10 pounds of muscle without adding any body fat. Jim started his mass-building phase sitting right at 10%. His problem was not getting fat, it was adding muscle. He was stuck a 204. He was happy with his cardio and his lifting; he was getting great cardio variety and had not been this fit and capable since his college days as a defensive back. He was setting personal records in lifting in every session. The BodyStat told the truth: he was doing everything right – with one exception – he was not consuming enough clean calories. To nudge the scale upward,

his solution was simple. Jim made a commitment to consume ten tablespoons of CapTri® C8 MCT over the course of his day. This would add 1,000 clean calories, calories impossible to end up as body fat. He put CapTri® C8 MCT on his food meals. He put CapTri® C8 MCT in his shakes. He broke the plateau: within six weeks he added seven pounds – with a slight decrease in his body fat percentile. He really wasn’t doing anything different other than being conscientious about ingesting CapTri® C8 MCT calories. Take a cue from Jim and learn how to weave the tenants of the bodybuilding lifestyle into the contours and realities of your life. Where there is a will, there is a way. Figure out a way to make it fit.


Can you stimulate the release of growth hormone through the ingestion of amino acids? Arginine Pyroglutamate and Lysine Monohydrochloride, two potent amino acids, when isolated and grouped together and taken on a regular basis have been shown to promote the secretion of growth hormone in the body. Parrillo Performance has grouped this amino acid duo in its Enhanced GH Formula™. Growth hormone is the mightiest of all hormonal secretions as it increases mass and decreases bodyfat simultaneously. This particular amino acid grouping is best taken on an empty stomach and it is suggested to take Enhanced GH Formula™ immediately upon awaking, before training and just before bedtime. Taken before bed, these easy to digest capsules will dissolve as the individual sleeps, providing them with GH-triggering amino acids. Grow while you sleep!

Quad Stretch - Partner AssistedStart:Like most of these stretches, this one will feel painful at first. The pain merely indicates that your quads are very tight. Many of the bodybuilders I stretch can barely get their knees off the floor. After a few workouts, however, I can lift their quads up 45 degrees or more. Lie on your stomach. Then bend your elbows and rest your head on your forearms. Bend your left leg up so that your heel touches your glutes

Stretch:Your partner presses down on your ankle while pulling your bent leg upward with his right hand, as illustrated. This position is held for ten seconds. You should feel an intense stretch in your quad. Repeat with the opposite leg.

Variation:To stretch a higher portion of your quad, have your partner place his knee at your glute/hamstring tie-in. He pulls your knee up and then pushes your heel down to your glute.

Question: I'm trying to follow the Parrillo nutrition program, so my meals consist of a protein source, a starch and a fibrous vegetable, but I'm not sure which sources of starches are the best ones to choose.

Answer: If you're following the Parrillo program, you need to be careful about picking which starches you'll be consuming. The best starches are beans, brown rice, potatoes, sweet potatoes, corn, peas, lentils, whole grains, oatmean and so on. Be sure to eat your protein and fibrous veggies with your starch, as they slow the release of glucose from the starch, which serves as your primary glucose source. You can refer to the Parrillo Performance Nutrition Manual for a detailed list of choices, including their nutrient profiles.

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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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• 3 Lbs. Chicken Breast, boneless, skinless• 2 Navel Oranges• 3 Tbsp. Brown Sugar Substitute• 3 Tbsp. Balsamic Vinegar• 3 Tbsp. Chopped Fresh Thyme• 2 Tbsp. CapTri®C8 MCT• 2 tsp. Orange Zest

Trim all fat from the chicken breast and place in a large bowl. Set aside.

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• Amino acid formula aids in the release of human growth hormone• Natural and safe without any side-effects• Can be taken before a workout to help facilitate a pump.


Oatmeal may not be the most exciting breakfast food, but new

nutritional data on this cereal reveals that we should make it a meal that starts most of our days. Although oats have been around since ancient times, we know more about this clean carb than ever. In fact, it is very unique among other cereal crops. It contains more protein than corn, rice, and wheat, and is loaded with minerals such as manganese, selenium, magnesium, zinc, and copper. Read on for more reasons why you should make oatmeal a staple in your diet.

Super Oats

SUPER OATS

By John Parrillo

The β-Glucan Fiber FactorOatmeal is high in a fiber called β-glucan, which has outstanding functional and nutritional properties. β-glucans are considered to be the major active component of oats because of its cholesterol-lowering and antidiabetic effects. The β-glucans stimulate the immune system, and thereby have beneficial effect in fighting infections (bacterial, viral, fungal and parasitic). The β-glucans have been demonstrated to be anti-cytotoxic, antimutagenic and anti-tumorogenic, making them promising candidate in the prevention of cancer. (1)

Phytonutrient PowerOats are a rich source of several classes of phytonutrients. These include:• Alkylresorcinols: a very powerful

class of phytonutrients that prevent fat accumulation, have anti-cancer abilities, and function as antioxidants.

• Benzoxazinoids: compounds that exert anti-inflammatory, anti-cancer, and anti-microbial activities.

• Avenanthramides: a group of antioxidants found almost solely in oats. They may help lower blood pressure levels by increasing the production of nitric oxide, helps dilate blood vessels and leads to better blood flow. In addition, avenanthramides have anti-inflammatory effects.

• Flavonoids: powerful antioxidants that reduce the risk of cancer, heart disease, asthma, and stroke. They may also play a special role in protecting the brain.

• Lignans: Rich in the omega-3 fatty acid ALA, lignans improve digestive health, lower blood pressure and bad cholesterol, reduce the risk of cancer and may benefit people with diabetes.

• Phytosterols: These compounds reduce cholesterol levels with decreased risk of coronary heart diseases, and exert anti- inflammatory activities.

It’s no wonder, then, that regular

consumption of oatmeal of has been linked to a reduced risk of some major lifestyle diseases, and nutritional scientists have suggested that its complex mixture of phytochemicals works in synergy to generate beneficial health effects.

Weight ManagementAcross the board scientifically, oatmeal eaters tend to have lower body weights, waist circumferences, and body mass indices. One reason is that oats have a satiating effect on the body – which helps prevent overindulging on fat-producing foods. (2)

Blood Sugar and Insulin ControlA study of men and women found that eating oatmeal and other whole grains such as wheat and rye was significantly associated with a lower risk of type 2 diabetes. There have been many studies like this, showing conclusively that oatmeal is an excellent way to keep blood sugar and insulin in check. (3)

Gut HealthWe read a lot about the importance of healthy bacteria in our gut. It strengthens the body’s overall immune defenses and keeps us healthy – and is involved in weight management. Lately, oatmeal has been shown to have a beneficial effect on healthy bacteria (probiotics) in the gut. In one study, a total of ten

healthy subjects ingested 60 grams of oatmeal daily for 1 week. Their probiotic-associated characteristics were assessed before and after the study. At the end of the study, the participants had a healthier and higher population of healthy bacteria in their guts. (4) The main reason, based on other corroborating studies, is the presence of β-glucans in oats. It shows oatmeal should have a significant impact on gut bacterial changes and in turn on human health. (5)

Jazz Up Your Oatmeal, Parrillo-StyleIf you like your oatmeal plain, that’s fine. But if you want to change it up a bit, there are endless possibilities you can add to your oats that make them more delicious and even more nutritious each morning. Here are some idea to kick up your oatmeal a notch or two.

Add in CapTri® C8 MCT. Our MCT oil, especially the butter-flavored version, is an excellent addition to oatmeal. It provides additional calories, more energy for training, and fat-burning properties.

Protein-ize Your Oatmeal. Stir in any of our protein powders to “soup up” your oatmeal. Oatmeal is the perfect vehicle for additional protein consumption.

Flavor Oatmeal with “Milk”: The Parrillo Nutrition Program does not recommend milk or dairy of any kind because it tends to be fat-forming and bloat-producing. But if you’re a milk lover, not to worry. Mix up some of our All-Protein Powder™ – Milk flavor, and pour it over your oatmeal. It’s great-tasting that way, plus supplies 30 extra grams of protein to start your day.

Spice It Up. Add spices such as cinnamon, nutmeg, apple pie spice, or pumpkin pie spice, all of which give oatmeal a tasty flavor. Cinnamon, in particular, is good because it helps control blood sugar.

There you have it: Fall in love with oatmeal again because it’s an amazing carb with amazing health benefits.

References1. Menon, B., et al. 2016. Oats-From Farm to Fork. Advances in Food and Nutrition Research 77: 1-55.

2. Fulgoni, V.L., et al. Oatmeal Consumption is Associated with Better Diet Quality and Lower Body Mass Index in Adults: the National Health and Nutrition Examination Survey (NHANES), 2001-2010. Nutrition Research 35: 1052-1059.

3. Kyrø C., et al. 2018. Higher Whole-Grain Intake Is Associated with Lower Risk of Type 2 Diabetes among Middle-Aged Men and Women: The Danish Diet, Cancer, and Health Cohort. The Journal of Nutrition 148: 1434-1444.

4. Valeur, J., et al. 2016. Oatmeal Porridge: Impact on Microflora-Associated Characteristics in Healthy Subjects. British Journal of Nutrition 115: 62-67.

5. Jayachandran, M., et al. 2018. A Critical Review on the Impacts of β-glucans on Gut Microbiota and Human Health. The Journal of Nutritional Biochemistry 61: 101-110.


Getting on the Parrillo train

Isolative ab exercises

Puberty is perfect

Upper and lower lats

MCTs are more than a bodybuilding supplement

BY IRON VIC STEELE

Good morning,

I am not a bodybuilder but train like one and (mostly) eat like one. I am a Parrillo Product user and a big fan of all his supplements. I recently got a copy of his classic book, High Performance Bodybuilding. I was really taken by the idea that, when adopting the Parrillo approach, the first thing to do is to not lose fat – but rather gain weight! I found that interesting and wondered if that was still the desired path for someone wanting to use Parrillo methods and supplements. I would imagine most folks pick up a book like this looking to get lean and lose fat – and here is Parrillo telling them to gain weight.

Zeke, Zebulon

John Parrillo has long range vision: the smartest thing, the most important thing for a person new to Parrillo to do is get their nutrition in line and their metabolism “squared away.” Real bodybuilding nutrition is designed to aide in the acquisition of new muscle and the melting of body fat. The reason John always suggest the athlete new to the Parrillo approach start with a “mass building” phase is that folks invariably come to us with shattered or malfunctioning metabolisms. The surest way to

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Pure C8 medium chain triglycerides (MCT Oil) from fractionated coconut oil

As most know, the Parrillo Program is based on eating high amounts of protein and complex carbs and keeping fat intake to a minimum. Of course, everyone’s metabolism is different and can handle foods differently. If you’ve worked with the Parrillo program you know that to lose body fat, we recommend cutting carbohydrate calories. We don’t dispute the fact that you can lose body fat by lowering carbs, thus reducing insulin. What is wrong with high fat programs is the use of dietary fat.

Studies have shown that dietary fat is very prone to being stored as body fat. Not only does dietary fat contribute to much more fat stores than carbs or protein, but high fat foods are loaded in cholesterol and trans fatty acids, making you a prime candidate for heart disease.

The way you utilize the low-carb strategy on the Parrillo Program is with the help of CapTri® C8 MCT Oil, a fat, containing 8.3 calories per gram. However, because of its molecular structure, it digests in the body more like a carbohydrate.

In fact, it is burned quicker than carbohydrates and does not contribute to body fat stores. CapTri® C8 MCT Oil is used to sustain energy levels when lowering carbs or adding quality calories to your diet when trying to gain lean mass.

That’s where CapTri® C8 MCT Oil and dietary fat differ. CapTri® C8 medium chain triglyceride oil is the smart, healthy approach to low-carb/high-fat dieting.

Try one of our 80 recipes from the CapTri® Cookbook, mix Captri® C8 MCT with your favorite shake or combine with your daily meals.

Photo By Rick Abt


successfully underpin the intense training, the hardcore weight training and mitochondria-building cardio, is to consume “clean” food eaten in ample quantities. The first order of business is to clean up the food selections. The daily allotment of clean calories is eaten in 5-6 mini-meals, as opposed to three square meals. Parrillo always recommends a high protein intake: muscle is protein and there is nothing better for fueling muscle growth than ample protein. Parrillo recommends a gram or more of protein per day per pound of bodyweight. Supplements are designed to help hit clean calorie and lean protein daily targets. Fasted cardio is recommended. Cardio is critical for keeping weight grain lean and not marbled with an unacceptable amount of body fat. After a successful 10-12-week mass-building phase, the bodybuilder has a much higher caloric ceiling, making it far easier to “get underneath” during the subsequent lean-out phase. Never be afraid to add lean muscle. Settle in for 6-10 weeks and reap the muscular strength and power benefits. It is easy to shift into a Parrillo lean-out phase coming off a Parrillo mass-building phase, you understand what is expected and all the moving parts of the process are in place and practiced.

Howdy,

I know you are not a big fan of massive amounts of abdominal exercise, but won’t additional ab work etch in greater waistline detail? I do a lot of ab exercises that isolate one section of the ab region: the upper abs, the lower abs, the individual external obliques, the serratus and the intercostals – won’t more ab work improve and enhance the abs? Zabo, Muscle Beach

This assumes your etched-in detail is visible and not buried underneath a blanket of body fat. We all have incredible ab detail. Everyone of us. The trick is getting the bodyfat

percentile low enough so see the detail. Ab exercise builds and strengthens the muscles of the ab region. Other exercises also strengthen build and strengthen the abs: heavy squats, deadlifts, rows, power cleans, any type of overhead press – all these exercises cause to abs to contract and contract hard! The abs are strengthened far more by staying upright during a limit set of five reps in the deadlift with 405 than they (the abs) are stimulated or strengthened performing yet another set of crunches. Yes, we need some direct ab work. However, if you perform the lifts I mention, your abs are strong as hell and muscled-up from supporting big poundage. Melt away the body fat that obscures those abs and you will blow your own mind with how much etched in detail you have. Pros routinely get down to 5% in order to acquire the depth and degree of etched-in detail you reference.

Mr. Steele,

My 14-year old son is going through puberty and undergoing a growth spurt. He buys muscle magazines and

Iron Vic Speaks! John Parrillo's Performance Press

wants me to buy him a set of weights and a bench. Is he old enough? What would you have him do? I used to lift a bit in high school, so I am familiar with the basic lifts. I would and could spot him. He has shot up from 5-5 to 6-2 in a year and a half and looks and feels skinny, awkward and weak. He has the Arnold Predator poster in his bedroom. He has the desire. I see it as a way for us to spend time together.

Boz, Tell City

Here’s an idea: why don’t you throw in and train with him? Why just stand there and watch when you two can be getting into shape together. Pull him along: you will be bigger and stronger and can serve as his role model for the techniques and intensity. I would teach a young beginner the front squat and no back squatting till they learn the master the more difficult front squat. Add to that the flat bench press, power clean, the standing overhead press with barbell or dumbbells. Rowing is good, chins, pullups, pulldowns – and always let a boy end the workout with arms, boys love to pump up their arms so

let them – but only after they have done the “real exercises, the big growth exercises. Proper technique is a must: consult YouTube for technical explanations and demonstrations. Puberty is the ideal time for a young man to commence serious progressive resistance training. The young boy body is no different than young girls. Prepubescent boys suddenly began manufacturing testosterone; if they are training, strength and muscle gains occur at an astounding rate. The right exercises need be done correctly and consistently. Make sure to feed him lots and watch as he exponentially expands and muscles up before your very eyes.

Vic,

I hear a lot of talk about upper and lower lats. Parrillo was /differentiating between upper and lower long before Dorian Yates bought widespread attention to the idea of differing exercises for the lower lats. Before, lats had been thought of as one muscle and therefore had a different exercise prescription. Now lats are viewed as two separate muscles with two different functions and therefore two different exercise prescriptions. How do you hit the lower lats best??

Jean, Toronto

As you point out, John Parrillo was differentiating between the upper and lower lats before anyone had ever heard of Dorian Yates. Parrillo pointed out that underhand rows isolated and worked the lats, if the “perfect” angle was found. John has long noted that with barbell rowing, so much depends on the angle of the torso in relation to the floor. Parrillo stressed on all barbell rowing that the bar should be pulled with the back muscles and not with the biceps. Too many rowers make the mistake of “arm pulling” their rows. This turns a great back exercise into a terrible arm exercise. The upper lats are better isolated using a wide, overhand grip.

Pull to the pecs and try to hold it they’re before lowering. For isolating the lower lats, use a narrow under-hand grip and pull to the belly using a steeper angle. Parrillo Dips are an exercise John invented that stresses the pecs and lower lats: assume the dip starting position. Rather than break the elbows and begin the dip, stay locked out and push the body upward as far as possible. The range-of-motion will be minimum. After rising as far as possible, slump downward as far as possible. Reengage and push back upward. This is one rep. The elbows never unlock. 5-rep sets are murder! These are two good lower lat isolation exercises.

Mr. Victor!

There is a lot of good press lately on MCTs. There are more and more health advantages being assigned to the daily ingestion of medium-chain triglycerides. This is not for any bodybuilding purposes, but for mental health and mental clarity and as a

potential dementia benefit. You guys at Parrillo were championing MCTs before anybody had ever heard about them. What’s the latest with CapTri?

Deb C., Granite City

John was first attracted to MCTs back in the 1980s. He was researching benign, beneficial dietary fats. The more he read, the more convinced he became of the tremendous variety of benefits associated with MCT supplementation. John became intrigued when he became aware that MCTs are preferentially oxidized. When MCTs are consumed, they ‘jump ahead’ of whatever food is in the body waiting to be oxidized. MCTs get burned first. Parrillo created CapTri® C8 MCT as an MCT supplement. When a food is completely burned, carbon dioxide and water are produced. The faster a food burns, the higher its “thermic effect.” MCTs taken consistently throughout the day contribute a “thermogenic effect” that jolts the metabolism, a good

Bodybuilders use CapTri® C8 MCT to provide a clean source of supplemental calories for adding mass...

JANUARY 202026 1-800-344-3404

different ways to back squat, six different ways to row, seven different ways to bench, curls? Triceps? You name a muscle, name an exercise and John can show you six differing ways to perform an exercise. If you are limited in equipment, experiment, become your own lab experiment. How does differing grip widths affect your pecs, delts and triceps? Pay attention to next day soreness, this is a great way to determine if your targeting is accurate. If you blasted your biceps and triceps, when you feel the soreness the next day – where exactly is it? In the inside of the arm? The outside head? Are you feeling it in the brachialis or the front delts? Variety is the spice of life. Be experimental and play with technical variations in order to create new and different muscular inroads.

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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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thing. Bodybuilders use CapTri® C8 MCT to provide a clean source of supplemental calories for adding mass; bodybuilders will also use CapTri® C8 MCT when leaning out; one competitive trick-of-the-trade is to “switch out” starch calories with CapTri® C8 MCT calories during the final two weeks of a lean-out phase. The newly discovered mental health benefits of MCTs make it even more sensible to take supplemental MCTs.

Vic,

I have a limited amount of equipment. I have a good selection of barbells and dumbbells, squat racks, etc., I was wondering about muscle targeting and John Parrillo’s ability to elicit a lot of different results from a single piece or equipment, or even a single exercise. Am I making sense?

Big Steve, Riggins

Oh, indeed you are making perfect sense. For example, in a seminar John Parrillo will demonstrate how in the leg press, varying foot positions will elicit differing muscular results. Spread the feet wide and set them on the top of the leg press push plate and stimulate the outside thigh teardrop. Set the feet narrow and together, put them mid-plate causes an entirely different segment of the thighs are stimulated. John can show you five

Iron Vic Speaks!

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High Biological Value Protein

Protein and Carbohydrates for Workout RecoveryProtein drink for chocolate lovers

Portable 60/40 Nutrition

High Powered Nutrition

Chews Like Taffy

Soft and Chewy Texture

Protein Packed Peanut Flavored SpreadHigh in Protein, Low in Carbs

Great Taste, Guilt Free

Great for Strict Diets

Delicious with the Parrillo Cakes and CupcakesMake Protein Ice Kreem™ in your ice cream maker

Try this on Parrillo Ice Kreem™ or Brownies!

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If you are limited in equipment, experiment, become your own lab experiment. How does differing grip widths affect your pecs, delts and triceps?

WE WANT TO SHARE YOUR SUCCESS STORY!

Christine ArcherDecember 2019 Featured Athlete

WE WANT TO SHARE YOUR SUCCESS STORY!

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.

6200 Union Centre Blvd. Fairfield, OH 450141-800-344-3404

www.ParrilloPerformance.com

Health and Vitality through Exercise and Nutrition

Parrillo Peformance 6200 Union Centre Blvd. Fairfield, OH 45014 www.ParrilloPerformance.com

Photo By Brian Landis

Iron Vic speaks! EnnekingEnneking The bodybuilding lifestyle Three tips … · 2019-12-10 · 10 -...

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Transcript of Iron Vic speaks! EnnekingEnneking The bodybuilding lifestyle Three tips … · 2019-12-10 · 10 -...