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November 6-7Master Level CertificationCincinnati, Ohio

January 22-23Level One CertificationCincinnati, Ohio

www.parrillo.com 1-800-344-3404 Performance Press / November 2004 4

ften elite athletes have asuccessful career in a par-ticular sport and after re-tiring take up a new ath-

letic endeavor and quickly becomeadept at their latest undertaking.The elite know how to train hardand they know the level of effortand sacrifice required to makephysical progress. They understandthe commitment necessary to suc-ceed and they take the approach(the discipline and work habits cre-ated in the old sport) and applywhat they’ve learned to the newsport, obtaining spectacular resultsin a short time frame. RobLongwill was a successful body-builder who retired from competi-tion in 1995 and has since em-barked on a competitive career asan endurance athlete. Rob lives inDanville, Kentucky and hung up hisposing trunks in 1996. After a fewyears of sedentary living, he de-cided to “get off my butt” butwanted a new and fresh athleticchallenge. He set off in an entirelynew direction. “I competed inbodybuilding for five straight yearsand I won the AAU short class in1993. In 1995 I won the NPC statelightweight title.” Rob recalled.“When I won Mr. Kentucky Iweighed 151-pounds and was inthe absolute best shape of my life.At that point, to take it to the nextlevel, I had to redouble my efforts

in order to compete at the nationallevel. I decided I didn’t want to dothat and sought a new competitiveoutlet. I had lived the life of a fa-natic bodybuilder for seven yearsand it was time for a change.”

In about that time, Rob had a lifechanging experience that unexpect-edly exposed him to a whole newsport world, one he was onlyvaguely aware existed. “I got mar-

ried to my wife Amy in 1996 andmy priorities changed immediately:domestic life was great and mynew wife is a fantastic cook: I dis-covered a whole new world offoods and food tastes.” Rob de-cided to focus more time and en-ergy on expanding his personaltraining business. “To take mybodybuilding to the next level Iwould have to increase my com-mitment and my bodybuilding lifewas already taking up all my freetime. I was weight training 4-5times a week, hitting cardio some-times twice a day, my meal prepa-

ration took time, I had to sleep andwork…Now I had a new wife andmy time for bodybuilding was lim-ited now.” Suddenly Rob had awife and a domestic life and thelaser-beam focus of the bodybuild-ing lifestyle was not appropriate.Rob devoted the next two years tobuilding up his personal trainingbusiness and settled in to a life ofdomestic bliss. “I discovered awhole new world of taste sensa-tions.” Rob laughed. As a predict-able result of loosening his diet re-strictions, Mr. Kentucky soon be-gan to more closely resemble Mr.Poppin’ Fresh, the pastry icon.

“I was getting chubby and decidedit was time to do something aboutit.” Rob said. “My wife Amy is aserious runner and has competedin several marathons. I got so firedup watching her compete that Idecided to try my hand at somerunning events. All though mybodybuilding years I had done in-tense cardio and as a result myendurance was really good.”Bodybuilding had also taught Robhow to attain a low body fat per-centile and as Rob eloquentlystated it, “Naturally a person canrun faster and further if they arecarrying very little body fat.” Aperson 30-pounds overweight runshandicapped, carrying the equiva-lent of a pair of 15-pound dumb-

Top Parrillo BodybuilderMorphs Into Top Endurance Athlete

Rob had a life changingexperience thatunexpectedly exposedhim to a whole new sportworld, one he was onlyvaguely aware existed.

JOHN PARRILLO’S PERFORMANCE PRESS

By Marty Gallagher

O

November 2004 / Performance Press 1-800-344-3404 www.parrillo.com5

bells as they race. By keeping hisbody fat low, around 10%, Robminimizes the amount of bodyweight he has to haul around. Start-ing in 2001 Rob Longwill entereda staggering number of enduranceevents: thirty five and counting. “Idiscovered that in addition to run-ning, I loved to bike and swim. Itseemed only natural to begin com-peting in these sports. I really en-joy rotating cardio activity. I neverdo too much of any one of the threeendurance disciplines. Each weekI rotate them in order to make sureI improve in all three. I bike, I swimand I run and by doing all in thesame week it keeps training freshand exciting.” Rob competes ineach discipline: he swims, bikesand runs in competitive events; healso completes in triathlon eventsthat link the three sports into one,

requiring the athlete swim, bike andrun all in the same event.

Weight Training Split

Mondayshoulders and arms

Tuesdaylegs

Wednesdaychest and back

Thursdayno weight training

Fridaytotal body routine

Saturdayoff

Sundayoff

Sessions typically last 30-60 min-utes and are done using moderatepoundage. Rep range is ‘moder-ate’ and sets are executed at arapid pace. “I am really pleasedwith the mesh I have obtained be-tween weight training and my vari-ous aerobic activities. They seemto compliment each other.”

In true Parrillo fashion, RobLongwill eats plenty of calories inorder to support the sheer volumeof training he subjects himself toon a weekly basis. “I eat 4,000 to5,000 calories each and every day.For a 175-pound man, that mightseem like a lot of calories but if Iate any fewer I would burn out. Icould not train as hard or as longor as often as I do if I ate less. Iburn an incredible amount of calo-ries as a direct result of the all themiles and miles of running, bikingand swimming I do each and ev-ery week – not to mention the ca-loric cost of the lifting – If I wereto attempt to keep up my heavyworkout schedule and eat fewercalories my body would rebel…myenergy, my ability to recoverquickly, my endurance and myspeed would all suffer.” By eatinglots of clean calories Rob avoidsanother common afflictionamongst under-eating enduranceathletes: the depressed immunesystem. If the human body is over-worked and under-fed on a con-sistent basis, the immune system,the interconnected network of or-gans, glands and central nervoussystem, becomes fatigued and asa direct result loses its ability to fight

Rob competes in each discipline: he swims,bikes and runs in competitive events; he alsocompletes in triathlon events that link the threesports into one, requiring the athlete swim, bikeand run all in the same event.



off airborne flu, colds, infectionsand sickness. The body is unableto fend off germs and disease. Byeating plenty of healing nutrientsRob Longwill can swim, bike, runand lift to his hearts content; withplenty of energy and with a re-duced risk of damaging his body.Rob strives for balance in his life:he is soon to be a father and worksa fulltime job. He still finds time totrain and compete. “If for what-ever reason my eating schedule isthrown off, my performance suf-fers as a direct result.” Rob usesParrillo nutritional supplementsevery single day. “I use and rec-ommend Parrillo Products to all mypersonal training clients.”

Meal Schedule

5:30 a.m.Parrillo Bar™.

Meal I8:30 a.m.8 egg white omelet red pepper,mushrooms.

Meal II10:30 a.m.Parrillo Bar™, oatmeal

Meal III12: 00 p.m.Roasted chicken, large gardensalad

Meal IV4:00 p.m.Almonds (23 total), Parrillo Opti-mized Whey™.

Meal V6:00 p.m.Fish, garden salad, steamedsquash.

Rob drinks 80-100 ounces of wa-ter every day

Cardio training split

Monday5-10 kilometer morning run; after-noon bike ride for 30-40 miles.

Tuesday1-mile swim; run twelve 440-yarddashes, 30-50 sec rest between.

WednesdayBike for 50-miles/run for 45 min-utes.

Thursday1-mile morning swim; easy bikeride two hours.

FridayEasy bike ride or ten kilometer run.

SaturdayCompete.

SundayRest.

From 1989 to 1995 Rob competedin bodybuilding. In 1993 Rob wonthe Mr. Kentucky title. He re-peated in 1993 and in 1995 Robachieved his best ever conditionwhen he captured the toughestphysique competition in the state:the NPC Mr. Kentucky. “Iweighed 151 at prejudging and 156at the evening show. I just missedwinning the overall title. Without adoubt this was the leanest and mostmuscular condition I’ve everachieved. “I met Amy one monthafter I won the Mr. Kentucky com-petition. She changed my life for-ever and for the better. She is areally good athlete and I naturally

Rob strives for balance in his life: he is soon tobe a father and works a fulltime job. He still findstime to train and compete.

ROB LONGWILL

7 November 2004 / Performance Press 1-800-344-3404 www.parrillo.com

fell in with her when she went onruns.” When Amy qualified for theBoston Marathon, Rob began en-tering endurance competitions.Since 2001 he has competed inthirty-five events: 5K and 10Kroad races, half marathons, mara-thons, triathlons and Half Iron Manevents. When a local boy from

Rob’s area was killed in Iraq Robdecided to show his solidarity withthe fallen Marine in an unusualway. “On April 24th 2004 I ran myfirst marathon and ran it while car-rying an American Flag for theentire 26-miles. I did this to honora local soldier killed in Iraq namedNick Dieruff.” The flag was 3 foot

by 5 foot and Rob ran 26-milescarrying the flag on a flag polecontinually waving it for four hoursand twenty-four minutes. Eightdays later Rob ran a second mara-thon, this one in Cincinnati andagain he carried the flag honoringDieruff’s sacrifice. “My legs werestill dead from the previous weekbut I went through with the raceanyway. Unfortunately theweather didn’t cooperate. For thefirst 20-miles it rained.” Rob re-lated. The flag gained considerableweight as a result of getting wetyet Rob ran this race in an amaz-ing time of four hours and twenty-eight minutes.

Rob’s immediate goal is to qualifyfor the Hawaiian Iron Man. Thefull-blown Hawaii Iron ManTriathlon requires participants toswim 2.4-miles, bike for 112-milesand finish with a 26.2 mile run. Inorder to qualify for the HawaiianIron Man Rob will have to com-pete in a “Half Iron Man” andswim 1.3 miles, bike 56-miles andrun for 13.1 miles. He must do it in5-hours and fifteen minutes or less.“My best time for the half-IronMan is 5-hours and 38-minutes soI need to drop my times across theboard in all three legs of the race.I feel confident that I can qualifyin the near future.” We wouldn’tbet against this 35-year old. Amyrecently informed Rob that he wassoon to be a father. “Life keepsgetting better and better. We areextremely excited about becomingparents.” The new Longwill childshould possess some awesomegenetics.

ROB LONGWILL


My own contest had come andgone, and reaching the best shapeof my life had only been goodenough for third place in theHeavyweights. Of course, at 203pounds I would have been morecompetitive in a weight class called‘Not-quite Heavyweight,” but atthis writing the NPC has no suchdivision. The men who beat mewere so much larger as to finallymake me come to terms with thefact that perhaps God put me onthis earth to be a writer and acoach, rather than a big jacked-upfreak. In fact, I am still bruisedform being jostled by several setsof 21-inch arms during prejudging.

After allowing myself a coupledays to wallow in self-pity andendless bowls of Frankenberrycereal (my kids had already fin-ished the Count Chocula andBooBerry in the big three-pack boxof monster cereals), it was time toredirect my focus toward Randy.Genetically, this kid had the toolsto be a real champion and rack upsome nice titles, and I knew I couldguide him to it. The first step wasgoing to be improving his overallshape and symmetry by bringingup a couple muscle groups of histhat could stand to be thicker andfuller.

“Weak muscle groups can grow if given a fighting chance.”


“Arms and calves are going to betrained heavy on Mondays after afull day of rest. The reps will be6-10 for arms, 8-12 for calves, andyou will be paying special atten-tion to the Harris Peak Contrac-tion Principle by flexing the targetmuscle at the end of every rep.”“Don’t you mean the Weider...”“Silence!” I barked. “On Satur-day you will train arms and calvesagain, but this time the reps will be12-20 for arms, and 20-50 forcalves. The reps will be a con-stant, piston-like motion with nopause at the beginning or end.Some people these days refer tothis as ‘blood-volume’ training, butit’s really nothing more than whatwe used to call the Harris Flush-

10www.parrillo.com 1-800-344-3404 Performance Press / November 2004

“Let me explain the Harris PriorityPrinciple,” I began, addressing myyoung charge Randy.

“Um, don’t you mean the WeiderPriority Principle?” he correctedme.

“Weider?” I scratched my head.

“Hmm, the name does soundvaguely familiar. But who caresabout him, I have been the trainerof champions since, well, abouttwelve years now.” Randy wassilent, allowing this display of pom-posity to continue.

“You need to bring up your arms,your calves, and your upper chest.So for the next four months, theywill all receive special attention, orpriority, in your training.”

“I train all of those really hard now,though,” he responded, the usualdefensiveness creeping into hisvoice.

“I never said you didn’t, Junior,” Iassured him. “But training hardisn’t always enough, especiallywhen it comes to a stubbornbodypart. You also need to trainsmart, and in this case it means giv-ing your weaker muscle groups afighting chance.”

“Okay,” he shrugged, “so how do Ido that?”

“I’m glad you asked,” I smiled, andopened up my training journal. Itore out a page from the back whereI had outlined a new training splitfor Randy. I handed it over, andhere’s what was on it:

Monday:Arms and calves

Tuesday:Legs

Thursday:Chest and shoulders

Friday:Back

Saturday:Arms and calves (blood-volumetraining)

Randy appeared puzzled, as he of-ten did when trying to make senseout of my suggestions, so I ex-plained the method to my madness.

“Prioritization can drastically speed up the rate of progress.”

A BODYBUILDER IS BORN


ing Principle back in the old daysof Larry Scott and Arnold.”Randy looked at me sideways.

“You weren’t even born whenLarry Scott was Mr. Olympia,come on now.”

“I will not tolerate this infernal in-solence!” He was just lucky Iwasn’t like the cruel Kung Fu mas-ter Pai Mei from Kill Bill, Volume2. You talked back to that beardedlittle Chinese dude and he wouldpluck your eyeball right out thesocket. I don’t even know how topluck eyebrows, which is why mywife has that done at a salon nowafter I botched the job that onetime. It’s not my fault I never fin-ished Beauty School.

“Hitting your arms and calves twicea week with two different stylesof training is going to get themgrowing faster than they have fora very long time, bucko,” I prom-ised him. “Now for your upperchest...”

“We already do inclines,” he re-minded me.

“Right, but for the next twelveweeks, all you will be doing foryour chest is incline movements.Incline barbell presses, incline flyesand cable crossovers, and inclinedumbbell presses,” I informed him.

“What about my middle and lowerchest?” he whined.

“What about them? Listen, in overtwenty years of astutely studyingphysiques, I have yet to see any-one with a great upper chest and a

weak middle and lower chest. 999times out of a thousand it’s just theopposite. The rest of your chestisn’t going to wither away, fearnot. But you can’t really improveyour upper chest unless you devoteall of your energy to it for a periodof time.” Randy nodded in acqui-escence.

“We also need to make sure youare fueling this muscle growth,” Icontinued. “During this specializa-tion period I want you taking in atleast two grams of protein perpound of bodyweight, and three tofour grams of carbohydrates. Getthe extra protein and carbs fromParrillo Hi-Protein and OptimizedWhey powders, liver aminos, andthe nutrition bars. I also want youtaking six capsules of the MuscleAminos, the branched-chain ones,

three times a day on an emptystomach. One of those times willbe during your workout. I want tosee you gain ten pounds in thattime, and I want almost all of thatto be pure muscle. You’re youngand your genetics are good, I knowyou can do it.”

“You really think I can bring myarms, calves, and upper chest upenough to notice in just threemonths?”

“The whole point of specializing isaccomplishing something in a shorttime that would normally takemuch longer. I estimate that wecan get more growth out of thoseareas in three months than youwould have seen in at least a yeardoing what you have been doing.”Randy was grinning, obviously ex-cited about the coming months.

“I feel like it’s just so crazy that itmight work. Thanks, Ron.”

“What can I say?” I laughed. “Iam a man of Principles!”

P.S. No disrespect here was meantto Joe Weider, the Master Blasterand Trainer of Champions since1939 – a full six decades beforeRon Harris popped out of hismama’s womb and started flexing!

“In the end, great symmetry goes a long way.”

A BODYBUILDER IS BORN


Over the last two or three yearsseveral “new” dietary strategieshave been advanced that are spe-cifically designed to help bodybuild-ers get extremely lean for contests.These diets have in common afairly high protein intake, around 25to 30 percent of calories. Anothercommon feature is that they advo-cate reducing carbohydrate contentin favor of increasing dietary fatconsumption. Some of these planscall for limiting carbs to 30 to 50grams per day, or even less, andproviding around 70 percent ofcalories from fat. This regimen iscarried out over a five day (or so)course to deliberately induce keto-sis and a fat-burning metabolism,to promote the use of stored bodyfat as energy. This is followed bytwo or three days of carbing up toprovide an anabolic growth spurt.

Another program is more moder-ate, suggesting a diet of 30 percentprotein, 40 percent carbs, and 30percent fat, without cycling. Thereis a lot of science and theory be-hind these diets, although the high-fat recommendation is quite con-

troversial. Without getting toobogged down in the biochemicaldetails, the fundamental idea behindthese approaches is to reduce car-bohydrate intake in order to reduceinsulin levels. Insulin is a potent in-hibitor of lipolysis, or fat break-

down. By reducing insulin levels,you can take the brakes off fat me-tabolism and encourage the use ofstored body fat for energy.

In my work with bodybuilders, Ihave found that reducing carbsdoes indeed help to promote fatloss, especially in people who have

a hard time getting lean. I don’thave a problem with carb reduc-tion – as long as it’s done right (I’llget to that in a moment). But whatI have a problem with is that withhigh fat diets, the dietary fat isVERY prone to be stored as bodyfat. Several studies have demon-strated that body fat percentage ismore highly determined by dietaryfat intake than by calorie intake(1,2,3,4,6,8,9,10). Not only does di-etary fat contribute more to fatstores than protein or carbohydrate(1-13), but dietary fat (especiallylong chain saturated fat) increasesyour cholesterol level and your riskfor heart disease.

Back to carbs for a moment: Aproblem with the very low carbapproach is that energy levels falldramatically. Anaerobic exercise,such as weight lifting, is fueled al-most exclusively by carbs. Fat can-not be used as an anaerobic en-ergy source; it can only be oxidizedaerobically. Therefore, strengthand energy levels fall dramaticallywithout carbs. This results in moremuscle catabolism (breakdown and

Not only does dietaryfat contribute more tofat stores than proteinor carbohydrate (1-13),but dietary fat(especially saturatedfat) increases yourcholesterol level andyour risk for heartdisease.


By John Parrillo

Antione Roseanne Meral Robert Monica November 2004 / Performance Press 1-800-344-3404 www.parrillo.com15

loss), as the muscles turn tobranched chain amino acids as fuel.In addition, low carbohydrate dietshave been found to reduce thyroidhormone level, which is one of thechief controllers of metabolic rate.

If you’re familiar with my work atall, you know that I advocate, ingeneral, a diet high in protein, highin complex carbohydrates, andvery low in fat. I agree that hard-training athletes need more proteinthan sedentary people, at least onegram to 1.5 grams or more perpound of body weight per day. Thisis a good general guideline, espe-cially during weight gain. As youdecrease calories to lose fat, it helpsto increase this amount to as muchas 1.5 to 2 grams or more perpound of bodyweight per day. Thehigher dietary protein intake helpsprevent catabolism of muscle pro-tein during energy-restricted diets.

Next, you should allot 5 to 10 per-cent of your daily calories to comefrom fat. The remainder of yourcalories come from complex car-bohydrates, which I divide intostarches (potatoes, rice, beans, andso forth) and fibrous carbs (veg-

etables and salad greens). By com-bining protein and fibrous veg-etables with your starch at eachmeal you can greatly slow the rateof release of glucose into the blood-stream. This in turn decreases in-sulin levels, taking the brakes offfat metabolism. You will find thatby proper food combining you canstimulate a powerful fat burningeffect without eliminating too manycarbs from your diet.

But because carbohydrate reduc-tion is such a powerful tool for fatloss, I’ve developed an approachto low-carb dieting that allows youto utilize the power of the low carbdiet without resorting to using regu-lar fat as a food source. Instead of

regular fat, you use CapTri®, aspecially engineered fat with aunique molecular structure whichcauses it to follow a different meta-bolic route than regular fats (14,15).It behaves more like a carbohy-drate in the body, except that itdoesn’t increase insulin levels. Thismeans you can use CapTri® inplace of carbs to decrease insulinlevels and shift your metabolisminto a fat-burning mode. This isvery similar to the strategy of thehigh fat diets except without rely-ing on conventional fat as an en-ergy source. In short, CapTri® letsyou reap the benefits of the highfat approach without the problemsthat go along with conventional di-etary fat.

To use CapTri® for fat loss, con-tinue to keep your protein intakehigh at about 1.5 to 2 grams ormore per pound of body weight perday, then reduce starchy carbohy-drate intake and provide an equiva-lent number of calories from Cap-Tri® while making sure you still eatplenty of fibrous carbs.For ex-ample, if you normally consume300 grams of carbs per day (1200calories worth), reduce that to 150grams per day and add 5 table-spoons of CapTri® per day (pro-

You can rest assured that CapTri® is the only fatyou’ll find in our supplement bars.

“I’ve developed an approach to low-carbdieting that allows you to utilize the power ofthe low carb diet without resorting to usingregular fat as a food source. Instead of regularfat, you use CapTri®, a specially engineered fatwith a unique molecular structure whichcauses it to follow a different metabolic routethan regular fats (14,15).”



viding 570 calories). By reducingcarbs and always combining yourstarches with protein, vegetables,and CapTri® at each meal, you willdramatically reduce insulin levelsand maximize fat loss. One morepoint: Unlike conventional fats,CapTri® also works well duringweight gain because it doesn’t con-tribute to fat stores (14,15).

References

1. Horton TJ, Drougas H,Brachey A, Reed GW,Peters JC, and Hill JO.1995. Fat and carbohydrateoverfeeding. AmericanJournal of ClinicalNutrition 62: 19-29.

2. Flatt JP. 1988. Importanceof nutrient humans: differ-ent effects on energystorage. balance in bodyweight regulation. Diabe-tes/Metabolism Reviews 4:571-581.

3. Flatt JP. 1995. Use andstorage of carbohydrateand fat. American Journalof Clinical Nutrition 61:952s-959s.

4. Hill JO, Peters JC, ReedGW, Schlundt DG, Sharp T,and Greene HL. 1991.Nutrient balance in hu-mans: effects of dietcomposition. AmericanJournal of ClinicalNutrition 54: 10-17.

5. Hill JO, Drougas H, andPeters JC. 1993. Obesitytreatment: can diet compo-

sition play a role? Annalsof Internal Medicine 119:694-697.

6. Bray GA. 1987. Obesity -a disease of nutrient orenergy balance? NutritionReviews 45: 33-43.

7. Thomas CD, Peters JC,Reed GW, Abumrad NN,Sun M, and Hill JO. 1992.Nutrient balance andenergy expenditure duringad libitum feeding of high-fat and high-carbohydratediets in humans. AmericanJournal of ClinicalNutrition 55: 934-942.

8. Astrup A, Buemann B,Western, Toubro S, RabenA, and Christensen NJ.1994. Obesity as anadaptation to a high-fatdiet: evidence from across-sectional study.American Journal ofClinical Nutrition 59: 350-355.

9. Schutz Y, Flatt JP, andJequier E. 1989. Failure ofdietary fat intake topromote fat oxidation: afactor favoring the devel-opment of obesity. Ameri-can Journal of ClinicalNutrition 50: 307-314.

10. Miller WC, NiederpruemMG, Wallace JP, andLindeman AK. 1994.Dietary fat, sugar, and fiberpredict percent body fatcontent. Journal of theAmerican Dietetic Asso-ciation 94: 612-615.

11. Tucker LA and Kano MJ.1992. Dietary fat and bodyfat: a multivariate study of205 adult females. Ameri-can Journal of ClinicalNutrition 56: 616-622.

12. Acheson KJ, Flatt JP, andJequier E. 1982. Glycogensynthesis versus lipogen-esis after a 500 gramcarbohydrate meal in man.Metabolism 31: 1234-1240.

13. Flatt JP. 1987. Dietary fat,carbohydrate balance, andweight maintenance:effects of exercise.American Journal ofClinical Nutrition 45: 296-306.

14. Baba N, Bracco EF, andHashim SA. 1982. En-hanced thermogenesis anddiminished deposition of fatin response to overfeedingwith diet containing me-dium chain triglyceride.American Journal ofClinical Nutrition 35: 678-682.

15. Bach AC and BabayanVK. 1982. Medium chaintriglycerides: an update.American Journal ofClinical Nutrition 36: 950-962.

EXPLORING THE HIGH FAT DIET WITH CAPTRI®


As I go around the country speak-ing to various groups, I always al-low for a question and answer ses-sion, one of the most productiveparts of any presentation. In thismonth’s column, I’d like to sharewith you some of the most press-ing concerns people like you haveabout nutrition and exercise. Hereare some of the questions, with myresponses, that I’m most oftenasked.

Does the metabolism slowdown with age?

Not really. What changes withmany older people is their exerciseand eating habits. They exerciseless and eat less, and the metabo-lism slows down as a result. Byeating the proper foods, exercising,and gradually increasing calories,anyone, regardless of age, canhave a healthy metabolism.

Can I drink alcohol on theParrillo Nutrition Program orthe Lean Bodies Program?

Alcohol has a dehydrating effecton the body; in other words, it up-sets your body’s water balance.Alcohol is also full of simple sug-ars, which are converted easily intobody fat (weight loss). Additionally,studies have shown that moderatedrinking can elevate blood pres-sure. I recommend that you stayaway from alcohol until you have

reached your body fat percentagegoal. Then you may use it on a lim-ited basis.

How many lipotropic supple-ments should I take each day?

If you decide to add these supple-ments to the Parrillo Nutrition Pro-gram, take one with each meal or,to make taking them more conve-nient, take two lipotropics withbreakfast and two more with din-ner. Always check with your doc-tor first before taking any supple-ments.

What about sodium? Howmuch, if any, should I take in?

Sodium or salt is a very controver-sial subject. To begin with, it is im-portant to understand that sodiumis an important mineral found in ourbones, in the fluids surrounding ourcells, and in the cardiovascular sys-tem. Sodium works together withpotassium to assist nerve stimula-tion and regulate water balance. Itis also involved in carbohydrateabsorption. The average personrequires a minimum of one-tenthof a teaspoon of salt a day. An ath-lete who sweats profusely needsmore, about a teaspoon a day. Boththe Parrillo Nutrition Program andthe Lean Bodies Program providesa healthy ratio of potassium to so-dium; at least 2 to 1.

Is low blood sugar correctable?Yes, Ninety-five percent (95%) ofall low blood sugar (hypoglycemia)is reactive, meaning that it iscaused by factors within our con-trol, such as diet. The other 5 per-cent of hypoglycemia is caused bymedical problems such as pancre-atic tumors.

If I take MCT oil, won’t I gainfat?

No. MCT oil is burned so rapidlyfor energy that it is difficult for thebody to store it as fat.

I gained weight the first week.Is that a bad sign?

People who start the program withslow metabolisms, usually due to ahistory of roller-coaster dieting,typically gain some weight the firstweek. An initial gain, however, isthe first step toward building yourmetabolism. Once your body startsbecoming reoriented toward pro-cessing food, you will burn signifi-cant amounts of body fat (weightloss).

Are commercially frozen eggwhites, such as those in thegrocer’s freezer, allowed?

No. These products do not havethe nutrient value of real eggwhites. Additionally, they containchemical additives. The only time


you should eat these products iswhen you are traveling and cannotget real egg whites.

If I eliminate bananas, how willI get my dietary potassium?

You will get this vital mineral frompotatoes (a starchy carbohydrate),which contain at least as muchpotassium as bananas.

I’m not really fond of oatmeal.What should I eat for break-fast?

You definitely do not have to eatoatmeal. There are many choicesof whole grains on the program tochoose for breakfast, includingkasha, barley, corn grits, and shred-ded wheat.

You recommend that we drinkeight to 10 large glasses of wa-ter daily on the program. Can Ireplace some of that water withdiet soft drinks?

Consider this: More than 70 per-cent of an eight-ounce glass of wa-ter is absorbed by the stomach, andonly 15 to 20 percent of the sameamount of soda is absorbed. Plus,diet soft drinks contain artificialsweeteners and other chemicals.How these additives are used bythe body is unclear. Look at it thisway. Would you wash your clothesin soda pop? Then why clean yourbody that way? Remember - wa-ter is the universal solvent.

How much water should I drinkeach day?

Eight to 10 large glasses a day, es-pecially if you are active.

If Omega-3s are such impor-tant nutrients, shouldn’t I takeomega-3 supplements?

As long as you include cold water,oceangoing, boney fish in yourmeal plans, you will get enough ofthe omega-3 fatty acids. In fact,just three ounces of fish a day sup-plies an ample amount of this pro-tective nutrient.

I’ve heard that vitamins beginto degrade in nutrient value theminute the bottle is opened. Isthis true?

It depends on how you store yourvitamins. Vitamins are a food, andlike foods, they are subject to spoil-age. Store your vitamins carefullyand always keep their lids on tight.

What does “enriched” mean?

Enriching is the replacement ofnutrients in food which have beenpreviously lost due to processing.The biggest problem with enrichedfoods is that only a few nutrientsare added back in. Additionally,those replacement nutrients aresynthetic and therefore not of thesame nutritional value as thoseoriginally found in the food.

Can I cook with safflower oil orany of the essential fatty acidsallowed on the program?

Cooking causes oxidation – orbreakdown – of the nutrients in thefats; For that reason, do not heator cook the fats.

If you decide to addlipotropic supplementsto the Parrillo NutritionProgram, take one witheach meal or, to maketaking them moreconvenient, take twolipotropics with breakfastand two more with dinner.

EXPLORING THE HIGH FAT DIET WITH CAPTRI®


November 2004 / Performance Press 1-800-344-3404 www.parrillo.com19

I recently had a serious Parrillotrainee ask me a question that Ithought put a lot of things aboutshoulder training into clear perspec-tive, “Andre,” the lady asked dur-ing an intense training session, “Ifyou were shipwrecked on a desertisland and could only do one exer-cise for your shoulders, what wouldit be?” I laughed and asked if Icould have some equipment withme on the island – she graciouslyagreed. “Overhead presses.” Isaid. “I firmly believe that pressesare the best single delt exercise andthe ability to press heavy pound-age overhead is fastest way to de-velop big, powerful, shapely shoul-ders.” She asked if that meant aperson had to rep 225-pounds in theseated press-behind-the-neck,“No,” I replied, “regardless ofwhere you are at currently in termsof pressing strength, regardless ifyou can press 50-pounds or 300-pounds, find a way to increasepress poundage you’ll significantly

increase the size of your shouldermelons.” Further, I elaborated, ifyou currently don’t do any over-head shoulder pressing and addthem to your lifting routine you’llexperience the best shoulder gainsof your life. I asked why shephrased this question in such aunique fashion and she admittedshe was an avid watcher of the TVshow Survivor. Give me a barbell,two adjustable dumbbells, an exer-cise bench and I’d be good to goon that deserted island. A squatrack would be nice. The overheadpress is a compound multi-joint ex-ercise that forces the three deltoidheads (along with triceps) to workhard in order to complete the move-ment. Pressing requires all themuscles of the shoulder girdle makea unified, synchronized musculareffort. This allows the bodybuilderto handle heavy poundage relativeto other deltoid exercises.There are two overhead pressvariations: the front press and the

press-behind-the-neck. Frontpressing is done with a relativelynarrow grip while a wide grip isused in the press-behind-the-neck.These two press variants blast del-toids into submission with a thor-oughness that is unobtainable us-ing any other shoulder exercise.Not that there is anything wrongwith the various lateral raise varia-tions: if they are done correctly (andthat’s a big ‘if’) lateral raises iso-late and stimulate each of the threedeltoid heads one at a time. Theproblem lies in proper perfor-mance. More often than not, lat-eral raises devolve into lateralheaves and momentum and re-bound nullifies effectiveness. Byheaving a weight at the start of alateral raise the bodybuilder is ableto use significantly more weight –but at what cost? The isolation at-tributes are totally lost when heavelaterals are used; muscle stimula-tion spreads to the trapezius andwhile a strict lateral raise is an ex-


By Andre “Duke” Nukem


cellent delt isolation exercise, aheavy cheat lateral raise is a poordelt/trap exercise. Lateral raisesneed be done strictly and shouldalways be done after heavy over-head pressing otherwise you pre-fatigue the delts and zap them ofthe strength needed to push heavypoundage overhead. It might beappropriate to take a minute andgo over correct technique for bothfront press and the press-behind-the-neck. (PBN) With each ofthese two major press variationsthere exist two possibilities: you can

press poundage either standing orseated. In addition you can performthe front press with either a bar-bell or dumbbells. The PBN isstrictly a barbell exercise.

OVERHEAD FRONTPRESS:

There are two ways to do this ex-ercise: standing or seated. In thestanding press you ‘clean’ thepoundage from the floor beforedoing your press reps. Alternativelyyou may place a loaded barbell on

a squat rack and set the rack sup-ports slightly below shoulder height.Dip under the bar, stand erect(clearing the support pins) lockyour knees and begin pressing. Youcan do the clean and press witheither a barbell or a pair of dumb-bells. The clean can be tricky andgreat care need be taken pulling theweight from the floor to the shoul-ders. Set the loaded bar or a pairof dumbbells at your feet and takea grip slightly wider than yourshoulders. Your feet are approxi-mately one foot apart and with atight, flexed back, pull the weightstraight up, at the top of the pull dipyour knees, snap your wrists overand rack the weight on the shoul-ders. Once the weight is cleaned,flex the legs and glutes and pushthe weight straight up. A tiny bit ofbackbend is okay but avoid radicalbackbend as this is potentially inju-rious. The more upright you staythe more difficult and beneficial theexercise becomes. One each suc-cessive repetition, lower the weightslowly and push it upward explo-sively. Make sure you lock theweight out completely and hold thelock-out for a full second beforeunlocking and lowering the pound-age. Do not bounce the weight offyour shoulders in order to get a re-bound as this makes the exerciseeasier. If you prefer seated presses,you can use dumbbells. Clean thebells and sit down carefully. Theseated front press using a barbellis performed inside a power rackwith the pins set slightly lower thanthe start position. The lifter takes aseat, squeezes under the bar andinhales which causes the barbell toclear the pins. Once the bar is clearof the pins begin the press reps.

There are two overhead press variations: the front pressand the press-behind-the-neck. Front pressing is donewith a relatively narrow grip while a wide grip is used inthe press-behind-the-neck. These two press variantsblast deltoids into submission with a thoroughness thatis unobtainable using any other shoulder exercise.

WANT BIG DELTOIDS?


Regardless the style used, makesure not to hit your head when low-ering the weight.

PRESS BEHIND THENECK:

Done with a barbell this exercisemay be performed standing orseated. To perform the standingversion, place the poundage on asquat rack. Grip is determined byyour wingspan: the idea is to as-sume a grip that allows you to pushfrom a position where your fore-arms are vertical to your upperarms when the upper arms are par-allel to the floor. Put another way:the front press grip should beslightly wider than your shouldersand the PBN grip is roughly 3 to 6-inches wider yet on each side. Af-ter assuming your grip, dip under abarbell set on the squat rack, standerect clearing the racks; step back,lock out the legs and glutes beforepushing the bar upward from be-hind the head. At completion ofeach rep, lock out hard and holdthe lockout before lowering the barslowly. Again don’t hit your skullon the way down. You might haveto push your head slightly forwardas you push up and lower. On allsubsequent repetitions lower thebarbell only to the bottom of the earlobes before pressing upward. Donot allow the bar to settle on theshoulder between the individualrepetitions. This technique keepscontinual tension on the deltoids andavoids undue stress on the rotatorcuffs. Please keep in mind thatsome individuals experience shoul-der joint stress from the PBN soadd poundage slowly and take yourtime. Build up the weight gradually.

Elite gyms will have a specially de-signed PBN bench but usage real-istically requires a spotter. Theproblem with the seated PBN is ifyou get stuck without a spotter youhave to stand erect and jerk theweight over your head in order toget it off your back; cumbersomeand potentially dangerous.

PRESS AHEAD:

I like to start my shoulder routineoff with 3-5 sets of seated or stand-ing front presses. Some days I usedumbbells and other times a bar-bell. You can handle slightly morepoundage using a barbell but dumb-bells force each arm to carry anequal burden. Mix and match. I al-ternate between the front pressdone taking a weight off a squatrack (and using a little layback oneach rep) and cleaning a pair ofdumbbells and doing my pressesstanding or seated in stricter fash-ion. I will rotate seated and stand-ing as the spirit moves me. I like topyramid up to a top set of five toeight reps and once I’ve finisheddoing my front presses I’ll droppoundage off the barbell and con-tinue with strict standing behind-the-neck-presses. I prefer to do thePBN standing. I take the barbellout of a squat rack and use a littleleg drive to get the first rep started.My shoulders are fatigued from thefront presses so I do my PBN su-per-strict for 2-3 sets using lighterweight and higher repetitions. Af-ter front presses and behind-the-neck-presses I finish off my del-toid routine with 3-4 sets of frontand lateral raises. Please slash thelateral raise poundage and lift –don’t heave – the bells upward. It

is advisable to give shoulders theirvery own training day. Most train-ees will place shoulder training be-hind chest training and the deltoids,heavily involved in bench pressvariations, are never at 100% bythe time you’ve finished benching.Better to break shoulder training outfrom behind pectorals and givethem a separate training day so youcan work with fresh deltoids at fullstrength. Work the hell out of youroverhead pressing and you’ll endup with melon-sized deltoids. Re-member: increased strengthequates to increased muscle size,always and forever. Concentrateon improving press poundage andsure as God made little greenapples those deltoids will growfaster than fertilized weeds after arainstorm!

PS: After a savage workout I al-ways take a double serving ofParrillo 50-50 Plus™. This potentParrillo powder provides shocked-blasted muscle exactly what theyneed to heal, recover and grow.Check out the nutritional statisticsof a double dose of 50-50 Plus™:protein 41 grams, slow-release car-bohydrates 34 grams, fat and sugar– zero, calories 300. As soon as thefinal set of my workout is done Ireach into my gym bag to retrievemy Tupperware shaker loaded with50-50 Plus™. I walk to the waterfountain and activate the potentpowder with 12-ounces of cold wa-ter. Simply shake and consume thedelicious mixture and bang! You’veprovided muscles targeted in theworkout with exactly what theyneed to grow! Call our toll freenumber to order a canister today.1-800-344-3404

WANT BIG DELTOIDS?

By John Parrillo23 November 2004 / Performance Press 1-800-344-3404 www.parrillo.com

Vic,

What is the best exercise forbringing out the inner pectoral?I say incline flyes and my train-ing partner says cable crossoversdone with a pause – how aboutpec deck? Could you settle thisargument?

Ronnie and Tracy

Here’s an idea: quit wasting timeon puny little exercises done withlight weights. Put training time re-covered from jettisoning shapingexercises into obtaining a monsterbench press. I’ve never seen a guywith a 400-pound bench press thatdidn’t have great pec development.(though I’ve seen lot’s of 400-plusbench pressers that were fat as pigs– but that’s a different issue).Trainers like you and Tracy loveitty-bitty precise exercises that use

ligh poundage and are performedfor endless reps and countless sets.You pump up your show musclesand run to the nearest mirror whereyou primp and preen and marvel toeach other how fabulous your 13-inch arms and a 39-inch chest lookcompared to their normal 12.5/38.5-inch pre-workout non-pumpedstate. Guys like you and Tracy loveto talk about ‘contour, delineation,fiber clarity and separation’ but whocares about all that jive? A personcould easily acquire the equivalentof your chest development from apair of good mosquito bites. Here’san idea: what ever you bench pressdirect all your efforts and energiestowards adding another 50-pounds.If you have a 250 bench press worktowards 300…300 then work to-wards 350. In your case let’s getyour 185-pound bench press up to225. The point being that there is adirect correlation between signifi-

cant strength increases and signifi-cant muscle size increases. I’mtalking about getting super strongin the core lifts not increasing yourcable crossover poundage from 15-pounds to 20. To gain significantmuscle size you have to becomesignificantly stronger. Work theheck out of the basic exercises:bench press, incline bench press,overhead press, squat (ever heardof that one Ronnie?) deadlift, bar-bell row, press behind the neck andpower clean – tough exercises donestrictly with barbells and dumbbells.I’m under no illusions that you’llever do what I suggest; guys likeyou and Tracy are on an eternalexpert search for confirmation,someone to tell you that what youare doing is great because you aregoing to do it regardless. Don’t beafraid to try new routines but don’tforget the basics!



Iron Vic,

A friend and I were watching thatold Burt Reynolds movie, ‘TheCannonball Run’ and my buddytold me that you had actuallycompeted in the real race backin the early seventies – any truthto that?

Steve T.Dearborn, MI

Have I no secrets? How did yourfriend know about that? The Can-nonball Sea-to-Shining-Sea cross-country road race was dreamed upby Brock Yates (then editor of Car& Driver magazine) and a bunchof other gear heads over drinks at

a bar back in 1970. The idea wasthat everyone would start at a baron the east coast and whoever ar-rived first at a coastline bar on thewest coast would be the champion.No money or prizes, just a cheapplastic trophy and bragging rights.I actually entered the second Can-nonball on a whim and got spankedreally bad. I made two mistakes,first I thought the ideal car wouldbe my 426-mopar Dodge hemicharger that delivered 500-horse-power and could cruise all day at120-mph. What it couldn’t do wascruise by a gas station and I endedup making nineteen gas stops dur-ing my 3,453 mile voyage from hell.My second mistake was taking anationally ranked Olympic lifter

along as my co-pilot. This was backin the fear & loathing days ofbooze, Marlboros and illicit drugs.My buddy could clean and jerk 450and seemed normal enough but wasI ever wrong! He thought that itwould be a good idea to stay awakefor four straight days of driving andhe got a hold of some ‘goon juice,’a liquid amphetamine that liftersused to jack themselves up withback in those days. He kept swig-ging goon juice from a bottle he saidcontained orange juice. By themiddle of day one he was out ofhis mind; by the end of day two hewas hallucinating and holding con-versations with himself. It all cameto a head on the third day when hedevolved into a schizophrenic rav-ing lunatic with dried white droolsurrounding a mouth that neverstopped yapping, yelping and howl-ing. I had to let him drive for acouple hours so I could get somesleep and I awoke to find he hadleft Route 66 and was cuttingacross the desert on a single lanegravel road. “It’s a shortcut!” Heraved. He had chugged a bottle ofRebel Yell whiskey to ‘mellow hisedge’ and we got into a fistfightwhen I tried to force him to pullover. He ran the vehicle through aNavaho Indian reservation andwhile we struggled for the steeringwheel he almost ran over a 16-yearold Indian boy on a bike and over-turned the Dodge. Bad scene…wespent a day locked up in a tribal res-ervation jail. A lynch mob of en-raged Native Americans tried tobust him out of jail to string him up.Dan Gurney won that year in a 4-litre Ferrari Daytona and basket-ball immortal Wilt “The Stilt” Cham-berlain blew everyone’s mind by

To gain significant muscle size you have tobecome significantly stronger. Work the heck outof the basic exercises: bench press, inclinebench press, overhead press, squat, deadlift,barbell row, press behind the neck and powerclean – tough exercises done strictly withbarbells and dumbbells.

IRON VIC SPEAKS


taking 4th place driving a RollsRoyce convertible with a playboybunny as co-pilot. The next year Iwent to Hertz rent-a-car and leaseda Shelby Mustang. Hertz had thishair-brained idea and actuallyrented Shelby 289-271 horsepowerMustangs as a promotion in con-junction with Ford. That was stu-pid; I rented one for a week andenlisted a SCCA sports car driverwho trained at the gym I managedat the time. I stuffed the back seatwith food and we used emptyGatorade bottles to save rest stoptime. We finished 7th. I had learneda valuable lesson: never get into afist fight with an amphetamine-crazed steroid-monster drug addictwhile he is drunk and driving a 500-horsepower muscle car 130 milesper hour down a narrow gravel road

riddled with potholes and pedestri-ans walking down both sides of theroad…nothing but bad can come ofit.

Iron Vic,

What is the best way to get rippedand what is a reasonable lengthof time to do it in?

RandyIdaho

I have always liked my old buddyJohn Parrillo’s commonsense ap-proach to gaining mass and gettingshredded: add or lose body weightat the rate of 1-pound per week perhundred pounds of body weight. Ifyou weigh 150 and are looking toadd mass, do so at the rate of 1.5pounds of body weight per week.If you weigh 150 and looking to getsliced-and-diced, lose fat at the rateof 1.5 pounds of body weight perweek. If you weighed 250 theweekly number would climb to 2.5pounds of body weight per week.

John didn’t just pull this number outof his glute cleft one slow after-noon, he arrived at it after prepar-ing hundreds (literally) of bodybuild-ers for contests. The beauty of hisapproach is its effective simplicity:gain or lose more than 1-pound perhundred pounds bodyweight andrun the risk of adding body fat orlosing muscle mass.

The most effective and accurateway to gauge your progress andeliminate all of the guesswork iswith the Parrillo Body Stat Kit™.It provides everything you need tocalculate your ratio of bodyfat tolean mass, percent of bodyfat andyour pounds of lean mass. The pro-cess is extremely simple too. Yousimply take all of the instructedmeasurements with the providedskinfold caliper, input the measure-ments on our Body Stat sheet andfollow the simple calculations.Compare your results week toweek and make the required ad-justments to reach your desired re-sults.

“I have always liked my oldbuddy John Parrillo’scommon sense approach togaining mass and gettingshredded: add or lose bodyweight at the rate of 1 poundper week per hundred poundsof body weight.”

IRON VIC SPEAKS

The most effective and accurate way to gaugeyour progress and eliminate all of the guessworkis with the Parrillo Body Stat Kit™.

PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

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