PUBLISHER - Parrillo Performance · The 35-year old school teacher took first place in the...

PUBLISHERPUBLISHERPUBLISHERPUBLISHERPUBLISHERJohn Parrillo

EDITOR AT LARGEMarty Gallagher

DESIGN DIRECTORJoe Weil

CONTRIBUTINGWRITERSMarty Gallagher

Maggie Greenwood-Robinson,Ph.D.

Ron HarrisCliff Sheats,Ph.D,C.C.N., F.R.S.H.Tracy Anderson

Joe Weil

CONTRIBUTINGPHOTOGRAPHERS

John ParrilloJoe Weil

(513) 527-8940. ContactScott Clifton for service

information.

ispublished monthly. The sub-scription rate of one year (12)issues is $19.95 ($29.95 inCanada and Mexico and$49.95 in all other countries).©1999 by John Parrillo. AllRights Reserved. For advertising placementinformation, please contactParrillo Performance at (513)874-3305 or by e-mail [email protected].

gorgeous, glamorous Ms. Olympia contes-tants of the early days: Rachel McLish, CarlaDunlop, Kiki and Lori Bowen. In the goodold days the Ms. Olympia was contested byravishingly attractive women with shape andmuscle.

Mary Ellen entered her first competi-tion in 1983, seventeen years ago, as a 21-year old college student. She took third placein the hotly contested Ms. Metro in suburbanWashington, DC and was bit by the body-building bug in a big way. “I trained at aserious gym in Virginia and fell in with agroup of competitive bodybuilders; I learnedthe training ropes from them. I learned aboutnutrition from Todd Sweeny.” That name iswell known to readers of the Parrillo Press.Todd is a nutritional genius who designscompetitive diets for state, national, pro andOlympia level bodybuilders. “I met Todd in1993 and he taught me all about the intrica-cies and subtleties of nutrition. Even now thatI no longer can visit him, I e-mail himquestions and he always provides effective,accurate advice.” Todd helped Mary Ellenrefine her physique over the interceding yearsand in each competitive outing she has shownvisible improvement. Her impressive trophycollection and even more impressive physiqueattest to the effectiveness of Mary Ellen’sapproach and methods.

“In 1992 I won the lightweight classat the DC Grand Prix and took 4th at the NPCJunior Nationals. In 1993 I took 2nd at theJunior Nationals and 3rd at the Women’s USA.In 1995 I won the NPC Juniors, my firstnational championship win.” The followingyear she decided that “it was time for me toget out of bodybuilding.” Mary Ellen Dosshad a confluence of events occur in 1997, allindicated that the prudent move would be todrop out of competitive bodybuilding. “I wasfinishing up my master degree while living inTyson’s Corner Virginia (an upscale suburb ofWashington, DC) and was presented with anopportunity to relocate to Wilmington, NorthCarolina. I was ready for a change.” She was

ary Ellen Doss is one of thehottest amateur bodybuilders

in the world. She minces no wordswhen it comes to putting her approach tobodybuilding into clear perspective.“Don’t get me wrong, I love the sport,but there’s a lot more to life than justbodybuilding.” Unusual talk fromsomeone who recently captured thelightweight division at the NPC NationalBodybuilding Championships, thenation’s most prestigious amateurcompetition. To successfully compete atthe national level in bodybuilding usuallyrequires fierce, one-dimensional tunnelvision. To maximize progress everythingin one’s life revolves around bodybuild-ing. Mary Ellen Doss is unusual in manyregards. For instance, she is 36-years oldand casually spanked the best amateurbodybuilders in the country, women 10and 15-years younger. All the whileholding down a real job and living a reallife. One could hardly accuse her oftunnel vision or being one-dimensional.

Mary Ellen lives in Wilmington,North Carolina, stands 5’3” and weighs118-pounds on contest day. Typically, hercompetitors are 20-something, PersonalTrainer-types who devote every wakinghour of every single day in fanaticalpursuit of bodybuilding glory. For Ms.Doss bodybuilding is simply one aspectof her busy, varied life. “I live a life fullof commitments and bodybuilding is oneof my many activities. It was a thrill towin the Nationals, particularly since Ihad been out of competitive bodybuildingfor a while. I have a different perspectiveon the sport than most of my competi-tors.” She started weight training in1980, influenced by her sister, an avidiron pumper. “I was skinny with nocurves and decided that I wanted tochange my physique. My sister blazedthe trail so I got good advice right fromthe start.” The two college girls weremuch taken (weren’t we all) by the

M

finishing up two intense yearsof graduate school and nowrelocating and taking up anew teaching position; shewas stretched pretty thin. Toclinch her decision, judgingof female bodybuilding tilted

strongly in favor of theextreme female physique.When she quit, the hard(some would say nasty) lookwas in vogue on the nationaland professional level, rippedmuscle, freaky as you like,was winning contests. “It wasnot a look I wanted and Iknew without it I would bebeaten by those who had it.”Another good reason toretire.

Everything pointedto her taking a bodybuildinghiatus and so she did. MaryEllen continued to train andeat smartly and intelligentlybut without the stress ofcompeting. She took aposition as a second gradeteacher at Blair Elementaryschool in Wilmington, NorthCarolina and it proved awelcome change, movingfrom a major metropolitanarea to the relative serenity ofthe Carolina coastline

improved her outlook. “I reallylike the Wilmington area, thebeach front communities arenot commercialized andoverbuilt. It’s a beautiful areaand I’m so glad I made themove.” She settled into her

teaching position andgeared up for theprofessional chal-lenge, “I havetwenty-four secondgraders in my classand I take my jobseriously.” At timesit must be like tryingto herd cats. MaryEllen successfullymanaged each andevery transition andeven began trainingagain at the localGold’s Gym inWilmington, whichwas owned andoperated by one-time

NPC North CarolinaState Chairman MikeValentino. Thiswould prove afortuitous event.

Mr. Mikehad a seasoned eyeand immediately sawthe dormant potentialof Mary Ellen Doss.When a philosophicchange in amateurand professionalbodybuilding judgingstandards occurred in2000, MikeValentino stronglysuggested that MaryEllen consider a comeback.“Mike was convinced that theshift in judging standardscould benefit my type phy-

sique. I was intrigued.”Mike was persistent andmade an unusual offer, MaryEllen recalled: “He wasgoing to enter the Jan TanaClassic and suggested thatwe both enter and preparefor it together. I really likedhis energy and said yes.”The dynamic duo trainedhard, dieted with disciplineand fanatically performedcardio. They kept each othermotivated and cross-checkeddiet data with one anothercontinually. They developedand honed posing routinesand by contest time thesetwo were ready to rock.

The 35-year oldschool teacher took firstplace in the lightweightdivision and then won theoverall title. “I thought Imight possibly place highbut you never know pre-cisely what the judges arelooking for.” To make thecomeback campaign all themore sweet, Mike won themiddleweight class. “It was

an amazing night. It was thefirst time I’d won the overalltitle in a physique contestand when Mike took his

www.parrillo.com January 2002 Peformance Press 4

class it made all the hardwork worth it. It was a crazywild dream that came to be.”

Mike wanted to pushthe envelope even further, theNPC USA championshipswould be held in Las Vegas intwo weeks. Why not holdtheir condition for two moreweeks and enter together?“We both qualified bywinning at the Jan Tana so Isaid why not? I won thelightweight title. Mike wonthe middleweight champion-ship. That was pretty amaz-

ing.” Mary Ellen said. And tothink, six months ago thefurthest thing from MaryEllen’s mind was a body-building comeback – nowshe’d won two height classesand one overall title in twomajor contests two weeksapart. It was mind blowing.In August of 2001 Mary Ellenagain entered and again wonthe Jan Tana Classic. She

redoubled her furious trainingand at the Nationals inNovember she won her classand her pro card, not half badfor a 36-year old schoolteacher. What’s the futurehold for this multi-dimen-sional athlete? “I have my procard so I might as well use it.I think that I might enter theprofessional division of theJan Tana classic next August.That’s a long way away and alot could happen betweennow and then but it’s a proshow in my general geo-

graphic area so don’t besurprised if you see mecompeting.”

So how does she doit? How does Mary EllenDoss train and eat? Whatdoes she do and how does shedo it? How does she balancecareer and training, find timefor food preparation andcardio, grade homework and

attend parent teacher confer-ences? What’s the secret?She summed her approach upin three words: “Patience,planning and application.”

Mary Ellen is a long-time Parrillo product user. “Iuse Parrillo protein powderevery single day. I love thesports nutrition bars; myparticular favorite is theParrillo Peanut ButterDelight™ protein bar. Iwould unreservedly recom-mend Parrillo Products toanyone serious about fitness.”

These are strong words ofpraise and wisdom from oneof the nation’s very bestfemale bodybuilders. Take aclue from Mary Ellen Dossand meticulously plan andallocate your available time.Do so and you’ll be able tobalance life’s many commit-ments without compromisingyour bodybuilding potential.

5 January 2002 Performance Press www.parrillo.com

TRAINING SPLITTRAINING SPLITTRAINING SPLITTRAINING SPLITTRAINING SPLIT

LIFTINGLIFTINGLIFTINGLIFTINGLIFTING CARDIOCARDIOCARDIOCARDIOCARDIOMonday chest, triceps 30-minutes, treadmill, before breakfastTuesday off offWednesday quads, ham, calfs 30-mins, treadmill, amThursday off offFriday shoulders 30-mins, treadmill, amSaturday back, biceps 30-mins, treadmill, amSunday off off

Daily meal planDaily meal planDaily meal planDaily meal planDaily meal plan

TIMETIMETIMETIMETIME FOODSFOODSFOODSFOODSFOODSMeal 1 7am 6-egg whites, one yolk, 1-cup oatmealMeal 2 10am small chicken breast, small potatoMeal 3 12am same as meal 2, exchange green veggie for potatoMeal 4 3pm Optimized Whey shake ™Meal 5 5pm post-workout 50-50 Plus™ shakeMeal 6 7pm sirloin steak, green veggies

didn’t know whatwould work.Donna had gottengreat results, so Idecided to try it.”

Dannygradually built hiscaloric intake upto 3200 calories aday, while losingbetween 1.5 and 3pounds a week.“Before, I hadalways thoughtthat to lose bodyfat you had to stopeating. No one hadever told me that to lose,you have to eat more.”

His decrease inbody fat pleased him asmuch as his increases instrength and lean mass.Danny, a businessman,looks so fit that people inthe gym where he worksout have asked him to betheir personal trainer.

“I don’t think Icould have accomplishedthis level of fitness withoutnutrition,” he says. “Wewill absolutely be on thisprogram the rest of ourlives.”

Fortunately, theentire family can do thesame thing. Another casein point: Susan B.’s familyis excited about foods shenow prepares. For nearly10 years, Susan hadfollowed a macrobioticdiet, which is restricted tovegetables and grains.“My kids hated thefood,” she told me.

Not only has thehigh-calorie, nutrient-dense way of eating metwith her family’s ap-proval, it has also res-cued Susan from constantfatigue. “Until now, I

or most people,sticking to a new diet orexercise program is easierif a spouse, family mem-ber, loved one, or friendmakes the commitmenttoo. That way, a support-ive atmosphere for successis created. Typically, whenone family member issuccessful, others follow.

That was the casewith Donna and Danny M.As Donna explains, “Oneday, I looked in the mirror,and said ‘No more.’ Ilooked so bad that I didn’twant to go anywhere or bewith anyone. And I wastired of shopping at fatladies’ stores. Finally, Istarted increasing mycalories from nutritiousfoods, and it was likeseeing the light at the endof the tunnel.”

Donna reduced herbody fat considerably —from 27.4 percent to 15.5percent. Meanwhile, herhusband Danny had beensteadily putting on bodyfat, year after year. “Aftertrying every diet, I hadreached a point where I

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could never get throughthe day without a nap,and I had throat infec-tions constantly. Now myenergy has spiralledupward. Also, I reducedmy body fat from about22 percent to 18 per-cent.”

Groupsupport is a verypotent part of anyfitness effort,particularly ifyou’re trying to getmore active. Byexercising with agroup, you associ-ate with otherpeople who enjoyexercise and cangive you the com-panionship andpositive reinforce-ment you need. Ifyou’re like a lot ofpeople, exercisingalone is a struggle,and you’re likely tothrow in the towel beforeyou even get started.

Group supportdefinitely helps youmaintain the exercisehabit — a fact that’s beenwell documented byresearch. Studies showthat people who exercisein a group are more likelyto adhere to their pro-gram than those whoexercise on their own. Afew other cases in point:

• For six months,home exercisers whoreceived periodic tele-phone calls from a re-search staff memberboosted their aerobiccapacity significantly —meaning that they stuckto the program wellenough to derive physical

benefits — compared to acontrol group which hadno staff support.1

• Thirty-eightwomen were divided intotwo aerobic dancegroups: One group re-ceived individual andgroup reinforcement; theother group receivedneither. You’d expectthat the reinforcementgroup would do better atsticking to the program,but that’s not what hap-

pened. In both groups,94 percent of the partici-pants stayed with it.

At the end of thestudy, the researchersinterviewed everyone tosee why adherence wasso high. Here are someof the reasons the womengave: The make-up ofthe group was similar,so the women feltcomfortable with oneanother); they enjoyedthe social networking;they were able to setgoals and commit toachieving them; and theyfelt buoyed up theirincreased energy andfitness.2

• In a study wheregroup competition,monitoring, and supportwas promoted, therewas a dropout rate ofonly 9 percent and anadherence rate of 98

percent — one of thehighest ever docu-mented.3

What these andother studies confirm isthat group support canprovide just the extraincentive you need topersevere in your exerciseprogram, plus get all thefitness rewards it prom-ises.

The first step is tofind two, three, or four


partners with whomyou’re compatible. Theycan be your friends,neighbors, business associ-ates, or family members,and should be selectedbased on the followingcriteria:

• All of you shouldbe “like-minded”; that is,be interested in exercise,nutrition, and good health— and the benefits theybring.

• Your partnersshould all have similarexercise skill levels, interms of strength, endur-ance, and aerobic capacity.

• You should sharethe same workout andnutrition philosophies. It’simportant that you all beon the Lean Bodies eatingprogram, so that there’sno shortage of physicalenergy among partnersand that ideas can beshared as to recipes andpersonal nutrition tips.

• Each person onthe team should be a“positive motivator,” andnot a “cheapcomplimentor.” In otherwords, don’t tell your

partner he’s looking great,when in fact he’s onlyworked out twice. Tell thetruth. Be supportive andencouraging — especiallywhen new fitness goals areattained.

• Partners shouldhave compatible schedulesso that you can work outat the same times duringthe week. It’s easier tostick to a set routine thanto sporadic activities.Schedule your exercisesessions at the same time,on the same days. This isan excellent carrot todangle out in front of youand everyone on yourteam. Eventually, yourworkouts will becomecemented into your dailyroutine.

• Everyone shouldbe willing to work out atthe same intensity levels— and not be afraid tosweat! Commit to gradu-ally and progressivelyincreasing your intensity.

One of the greatthings about the ParrilloPerformance programs isthat you get plenty ofsupport — and it’s right atyour fingertips. Simply

call the company’s INFO-LINE at 513-874-3305,and a nutritional andtraining adviser is there toanswer your questionsabout nutrition, training,and your individual situa-tion. I know of no othernutritional supplementcompany which offers thisservice. Take advantage ofit!

References1. King A.C., et al. 1988.Strategies for increasingearly adherence to andlong-term maintenance ofhome-based exercisetraining in healthy middle-aged men and women.American Journal ofCardiology 6: 628-632.

2. Gillett P.A. 1988. Self-reported factors influenc-ing exercise adherence inoverweight women.Nursing Res earch 37: 25-29.

3. Stoffelmayr, B.E. 1992.A program model toenhance adherence inwork-site-based fitnessprograms. Journal ofOccupational Medicine34: 156-161.


his year has broughtmany changes to the

certification process, and allfor the better. I would liketo take this opportunity toexplain the entire process tothe already certifiedtrainers, and thosethinking about becom-ing Parrillo Certified.Those who know methrough the certificationknow that I haveextremely high expecta-tions for our certifiedtrainers and expect theirknowledge base to bewell beyond the averagetrainer. It is this strivefor well-educatedtrainers that hasbrought about thechanges.

Level OneThe Parrillo

Certification, Level One,is an entry-level certifi-cation. This level isintended for those thatare new to the fitnessindustry, have anothercertification, or are new tothe Parrillo training tech-niques and philosophy.Even some well advancedtrainers; doctors andtherapists have enjoyed theLevel One Certification,because of the review of thebasics, or to gain newappreciation for the Parrillo

philosophy.Once the Level One

Certification is purchasedyou will receive the ParrilloTraining Manual, ParrilloNutrition Manual, Parrillo

Nutrition CD, SportsNutrition Guide and twocertifications manuals.These manuals will beginthe introduction into theindustry and Parrillo. Weare continually updatingand adding to the base levelof knowledge given with theentry-level certificationmanuals.

The testing proce-dure has undergone themost changes this year.Testing is done in two parts,written and practicalapplication. The written

test covers the trainingand nutrition manualsand Part One of theCertification Manual.The written test is to becompleted and mailedbefore attending theweekend workshop.

The weekendworkshop lasts twodays, usually Saturdayand Sunday. A lectureis given on Saturdaycovering Part two of thecertification manual.The lecture will coveranatomy, physiology,muscular action, bodymovement and nutri-

tional basics. Then Ishow you how to put itall together and set up asound training andnutrition program. OnSunday we cover body

fat testing, stretching andcore exercises and thenpractical application testingis given on an individualbasis.

Many assume thatthis entry-level certificationis just another certificationand end up in trouble cometest time. I will not issue acertificate to an uneducated

T


trainer. The practicaltesting covers humananatomy, exercise physiol-ogy, nutrition and body fattesting. The level onecertification has approxi-mately a 20% failure rate.

Parrillo Master Certifica-tion

The Master Certifi-cation is intended for thosethat have been ParrilloCertified, Level One, for atleast a year, those withseveral years of experienceand are certified throughanother organization, orthose that have completed aBachelors Degree in a healthor fitness related area. Youcannot just buy the mastercertification, it must berequested. Only thosemeeting these stringentguidelines are considered forthe process. The knowledgecovered in Level One shouldalready be known and thiscertification begins wherelevel one ends.

The testing processis similar, having both awritten and practical por-tions. Again the written mustbe completed before attend-ing the weekend workshop.The weekend format is alsosimilar in layout, on Satur-day a lecture is given and onSunday we cover the ParrilloNutrition CD and haveindividual testing. TheSaturday Lecture coversanother manual, the Master

Trainer Manual and supple-ments. This manual goesinto a lot more detail con-cerning human anatomy andphysiology, nutrition andmovement. The ParrilloSports Nutrition Guide isheavily relied upon duringthe entire Masters process.

The Sunday testincludes setting up an entiretraining and nutrition pro-gram for certain clients withand without supplements.Now most of you know thatthere can be a hundreddifferent ways to set up aprogram and achieve thesame end result. This is whyafter the program is set up;you must explain why youdid it that way. This is thepart most trainers have aproblem with. Many knowwhat and when to do certainthings, but many lack theunderstanding of exactlywhy.

Both the ParrilloSports Nutrition Guide andMaster Trainer Manual arecontinually being updatedand added too. Therefore thetests are continually beingchanged and updated. Thepassing rate for the ParrilloMaster Training Certificationis about 50%.

OverallAs this certification

has developed over the pasttwo years, many people havecome and gone, and throughit all I have always kept my

eye on an end result. Thatresult is a certification that issought by the best, and acertification that can helpmake you one of the best.We all know that just beingcertified doesn’t make a goodtrainer. Ultimately it is up tothe individual, to keepincreasing their knowledgeand experience base. Ialways tell trainers to lookbeyond the certification, Ican only teach so much in aweekend. That is the mainreason I split the testingprocess into two sections,written and practical. Thisway more can be covered andtested on, ensuring that youget a well-rounded certifica-tion.

I feel that this is oneof the best certificationsavailable, and many of othertrainers have told me thesame. At the end of everyweekend I ask for your inputon how I can make this moreeffective and helpful. Thesesuggestions have initiated alot of the changes. I try togear this toward you, andmake it so it can be used ineveryday life.

For information onhow to become ParrilloCertified or suggestions,please contact me throughwww.parrillo.com or my siteat www.LFNOnline.com orcall Parrillo Headquarters at800-344-3404 or 513-874-3305.


n just the past few years, researchinto the amino acid requirements

of athletes has accelerated rapidly.Generally, the findings prove thatamino acid intake stimulates proteinsynthesis after exercise by increasingthe availability of protein to muscletissue. The net effect, for course, is tobuild and maintain muscle. Otherrecent findings show that amino acidsupplementation enhances energy(particularly when aminos are com-bined with carbohydrate) and stimu-lates the release of growth hormone.(1) Further, scientists are recognizingthat elderly strength trainers canbenefit from amino acid supplementsbecause supplementation has beenshown to improve muscle quantityand quality at a time in life whenmuscle tends to atrophy. (2)

With regard to other researchinto amino acids, there is more goodnews. Some examples:

• Glutamine, the most abun-dant amino acid in the body, stimu-lates the synthesis of muscle glycogen,resulting in improved recovery. (3)

• The BCAAs (l-leucine, l-isoleucine, and l-valine), which makeup about one-third of your muscle

I

protein, reduce muscledamage associated withendurance exercise. This isgood news for bodybuilderswho often fear that aerobicactivity may compromisemuscular development. (4)

• BCAA supplementa-tion induces the loss of bodyfat. (5)

• Supplementationwith essential amino acids –these include the BCAAs, aswell as methionine, lysine,arginine, threonine, histidine,and phenylalanine – increasesmuscular endurance, theability to contract yourmuscles repeatedly, withoutfatiguing. That’s incrediblypowerful information, par-ticularly if you’re shootingfor greater workout intensi-ties. (6)

An Amino Acid Supple-mentation Program

Clearly, athletes,bodybuilders, and otheractive people need to incor-

porate amino acid supple-ments as a part of an overalldietary strategy for buildingand maintaining lean muscle.Amino acid supplementationis used to provide an addi-tional source of protein —beyond food — that can beused by the muscles forgrowth and repair. Foroptimum results, I suggest athree-prong approach thatinvolves the use of BCAAs,free-form amino acids, andGH releasers.

BCAAsWhen you’re training

hard to build muscle and burnfat, you can easily slip into a“catabolic” state, meaningyour body starts feeding onits own muscle for fuel. (7,8)BCAAs can stop this detri-mental process in its tracks.(9,10) They work togetherwith insulin (required to buildmuscle), caused by thedigestion of carbohydrates, totransport other amino acidsinto the muscles to be used in

growth and repair. Thus,when you supplement withBCAAs, do so with a carbo-hydrate. We suggest takingour BCAA supplement withone of our carbohydratedrinks, such as ProCarb™ or50/50 Plus™.

On the ParrilloNutrition Program, we advisetaking two more morecapsules of our MuscleAmino Formula with eachmeal.

Free-Form Amino AcidsDuring any period of

intensified training, in whichyou’re striving to buildmuscle, you must give yourbody increased amounts ofprotein to feed yourmuscles – and that’s whereParrillo Ultimate Aminocomes in.

This supplementcontains a profile of 17“free form” amino acids, aform that’s easily assimi-lated by your body so that

the aminos are rapidlytaken up by your musclesfor growth and repair.This formulation alsocontains the BCAAs,discussed above. Inaddition to the BCAAs,the other aminos in thissupplement and their

functions are listed in thechart on this page.

We suggest thatyou take two or morecapsules with each meal.

GH ReleasersFinally, consider

supplementing your dietwith certain amino acids.The most effective oralcombination for GHrelease is argininepyroglutamate and lysine

monohydrochloride, thecombination found in ourEnhanced GH Formula.This is typically taken atbedtime and in the morning,on an empty stomach.

Arginine, in particu-lar, has numerous otherbenefits to athletes and

bodybuilders. Arginine:• Boosts immunity

by stimulating the activity ofthe thymus gland, whichshrinks as we age, and byacting as a cell-protectingantioxidant. (11)

• Helps prevent thebody from breaking downprotein in muscles andorgans to repair itself wheninjured. (12)

• Initiates recovery –

the period of musclerepair and growth thattakes place following aworkout – particularlywhen taken with carbo-hydrates. (13)

A Note on DietAmino acid

supplements should notbe your main source ofprotein. Make sureyou’re getting aminoacids from food as well.Each day, you should eatat least 1.25 to 1.5 gramsof protein per pound ofbody weight. At least onegram of protein perpound of your body


weight should come fromcomplete protein sourcessuch as lean white meatpoultry, fish, egg whites,or protein powder. Theremaining should comefrom starchy and fibrouscarbohydrates, whichalso contain protein.

References1. Wolfe, R. 2000.

Protein supple-ments andexercise. Ameri-can Journal ofClinical Nutri-tion 72: 551S-557S.

2. Parise, G., et al.2000. Theutility ofresistanceexercise train-ing andamino acidsupplemen-tation forreversingage-associ-ated decre-ments inmuscle protein massand function. CurrentOpinion in ClinicalNutrition and Meta-bolic Care 3: 489-495.

3. Hargreaves, M.H., etal. 2001. Amino acidsand endurance exercise.International Journalof Sport Nutrition andExercise Metabolism11: 133-145.

4. Coombes, J.S., et al.Effects of branched-chain amino acidsupplementation onserum creatine kinase

and lactate dehydroge-nase after prolongedexercise. Journal ofSports Medicine andPhysical Fitness 40:240-246.

5. Mero, A. 1999. Leucinesupplementation andintensive training.Sports Medicine 27:347-358.

6.Antonio,J., et al.2000.Effects of

exercise training andamino acid supplemen-tation on body compo-sition and physicalperformance in un-trained women. Nutri-tion 16: 1043-1046.

7. Friedman, J.E., andP.W.R. Lemon. 1989.Effect of chronicendurance exercise onretention of dietaryprotein. InternationalJournal of SportsMedicine 10: 1188, ff.

8. Hickson, J.F., and I.Wolinsky. (eds.) 1989.

Human protein intakeand metabolism inexercise. Nutrition inExercise and Sport.CRC Press, pp. 5-36.

9. Guyton, A.C. 1991.Textbook of MedicalPhysiology. W.B.Saunders.

10. Zubay, G. 1983. Bio-chemistry. Addison-

Wesley.11.Novaes,M.R., et al.1999.Effects ofdieteticsupplemen-tation withL-argininein cancerpatients. Areview ofthe litera-ture. Ar-chives of

Latin American Nutri-tion 49: 301-308; andGiugliano, D. 2000.Dietary antioxidants forcardiovascular protec-tion. Nutrition, Me-tabolism, and Cardio-vascular Diseases10:38-44.

12. Fisher, H. 1987. On themend with arginine.Prevention, October,pp. 98-106.

13. Yaspelkis, B.B., et al.1999. The effect ofcarbohydrate-argininesupplement onpostexercise carbohy-drate metabolism.International Journalof Sports Nutrition 9:241-250.



hat is the secret tomaking perpetual

progress? Certainly wecould debate that topic fordays, but let me ask youthis. Do you thinktraining balls-to-the-wall with 100% in-tensity and the heavi-est weights possibleall the time is thekey? If we were allmachines, the an-swer would be yes.But the unavoidablefact remains that weare all flesh andblood organismswho can only pushour bodies to themax for so long be-fore they eitherbreak down (in thecase of injuries or ill-nesses) or our mindscan no longer sustainthe motivation re-quired. Some peoplesay that regularlyscheduled layoffs arethe solution. JohnParrillo doesn’t believein layoffs, and neither doI. For your average fitnessenthusiast who views ex-ercise as a necessary evil,taking a week or two offis no problem. In fact, theywelcome the opportunity.

If you’re reading thismagazine, the odds arethat you are far more de-voted to being in top con-dition than that. If you’re

like me, about the longestyou can stay away from thegym without starting to gocrazy is four days. Youcan literally feel yourstrength and vitality ebbingaway like blood from a

stab wound. A week ortwo of inactivity is not go-ing to work for us. Yetwe’re back to the same di-lemma, namely how can we

avoid burnout andkeep our bodiesprimed for reachinghigher levels of sizeand strength? Onesolution I havefound is backing off.

Backing off is reallynothing more thanreducing your train-ing volume, fre-quency, intensity,and poundage for ashort term to pro-vide your mind andbody with a breakfor the next big as-sault. Here are theguidelines to doingthis:

VVVVVolumeolumeolumeolumeolume

Take whatever theamount of overall setsyou do for a bodypart,

and reduce it by one third.Thus, fifteen sets for legsbecomes ten, twelve setsfor chest becomes eight,and so on. You can eitherdrop one of the exercisesthat you typically do, or

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just cut back on the sets forall of them. Keep an eyeon the clock, because yourweight training should takea third less time now aswell.

FFFFFrequencyrequencyrequencyrequencyrequency

Say you normally averagefive days a week inthe gym for weighttraining. For thisback-off period,bring it down tofour. Don’t panic –rest and recoveryare the name of thegame here, so ifbodyparts don’t gettrained as often,that’s fine. You canuse the extra day forcardio and abs,things some of us(ahem) oftenmake a habit ofskipping anyway.The back-off pe-riod is good forbuilding up your cardio en-durance so that you’ll havemore stamina when you re-turn to your regular weighttraining routine. Be sureto supplement your mealswith Liver Aminos™ toboost your red blood cellcount and provide enoughiron for the additionalcardio.

IntensityIntensityIntensityIntensityIntensity

I’m sure many of you don’tknow any other way totrain than to take every set

to failure and beyond. Thisis what brought you to anelite level far above that ofthe average gym denizen.Just for a few weeks, takeit down a notch. Stop oneor two reps shy of failureand focus on perfect formand squeezing the muscle.

It’s actually a great oppor-tunity to correct any tech-nique flaws and bad habitsyou may have inadvert-ently picked up, such ascheating form, inadequaterange of motion, andoverly depending on spot-ters. You can also try newexercises and see how theyfeel without feeling obli-gated to train them brutallyhard right away.

PPPPPoundageoundageoundageoundageoundage

Yes, it’s also time to lift a

little lighter. You still re-ally don’t want to go abovetwelve reps for the upperbody(legs can still be 12-20), but use a weight thatdoesn’t force you to turnred, have veins poppingout of your forehead, andbellow like a water buffalo

giving birth.When youcome back,there will beplenty oftime for sickweights. Ingeneral forthe upperbody, don’tuse anythingyou can’t doat least eightreps with.Keep inmind thatyou’re do-ing a rep ortwo lessthan whatyou could

with all-out effort.

NutritionNutritionNutritionNutritionNutrition

The one thing you don’twant to slack off on is yournutrition. Keep eatinghigh-quality protein (abouthalf from food, the otherhalf from products like Hi-Protein™ and OptimumWhey™ powders), starchycarbs, and vegetables.Since you won’t be burn-ing as many calories asusual from your weighttraining, make a slight re-

duction in your starchycarb intake for this period.If you’re goal is to get alittle leaner before you re-turn to your usual intenseweight training, be sure tostay away from sweets,bread, fruit juice, and allthe other contributors to aspare tire or extra junk inthe trunk.

How long do IHow long do IHow long do IHow long do IHow long do Iback off?back off?back off?back off?back off?

The back-of period can beanywhere from two to sixweeks, depending on whenyou feel ready to returnwith 100% enthusiasm toyour regular training. Awise way to do this from atime-management per-

spective would be to coin-cide it with times of theyear when work, school,or family demands couldbe better handled with alittle extra time. The busi-est time of year for yourjob, the weeks before finalexams, or summer vaca-tion with your familywould all be perfect can-didates. Not only will youhave the satisfaction ofknowing you put the extraeffort into those areas, butyou can rest assured thatyou have allowed yourbody to totally rejuvenateitself. Now it’s ready tobreak new personalrecords in the gym, and be-come bigger and strongerthan ever before in your

life. That would be prettytough to accomplish goingfull-tilt all the time, but bybacking off once or twicea year it will become aregular occurrence.Powerlifters and Olympiclifters have been usingmodified versions of back-ing off, calledperiodization, for decadeswith tremendous success.Don’t be afraid of losingsize or strength, as the restyour muscles, joints, ner-vous system, and mind re-ceive will allow you to hitnew physical heightsshortly after. That’s whytraining hard isn’t thewhole answer – trainingsmart is.


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elcome to anotheraddition of the Parrillo

War Room, the definitive up todate source of events andhappenings going on aroundParrillo headquarters in Cincin-nati, Ohio. It’s been anotherbusy and exciting month forTeam Parrillo as we have puton two more Parrillo Certifica-tions, a Parrillo style Bootcamp and even made an appear-ance at the NPC nationalchampionships. Not to mentionseveral personal training ses-sions with our head trainer,Franco Santoriello, who alongwith “The Kid” Brent Smithhave been hard at work trainingthemselves for upcomingcompetitions. Here’s a look atsome of the events from lastmonth.

W


f all the ideas that I’veintroduced to the

bodybuilding public over thepast two decades, perhaps themost revolutionary andcertainly the most controversial(at the time) was my contentionthat in order to maximize yourGod-given muscle-buildinggenetic potential,you needed to eata lot of food.Nowadays thiscommon sensecontention seemsso logical as to bebeyond dispute.Way back then,the idea of bigeating to supportbig training wasradical and I hada lot of “experts”say a lot of nastythings about myapproach. Butsuccess trumpseverything andwidespreadacceptance of thisrevolutionary ideaby the iron elitefinally shut thecollective mouths of mynumerous armchair critics.Before I began preaching thatconsuming lots of qualitycalories was critical to stimu-lating maximum musclegrowth, bodybuilders werestarving themselves; combininghard training with insufficient

calories and ending up puny,stringy, physically and psycho-logically exhausted by theconclusion of the pre-contestprocess. Things changedrapidly as top bodybuildersbegan recognizing the logic inmy approach. Soon, we hadmore converts than detractors.

We ask a lot of ourathletes: first, I ask they engagein numerous Parrillo-style, hi-intensity weight trainingsessions each week. In addi-tion, we require multipleweekly aerobic sessions. Toavoid physically breaking as a

direct result of this intenseexercise regimen, you need totake in a considerable numberof calories. Just for grins, addup all the calories burnedduring a high intensity, highvolume weight session. Thenadd to that the number ofcalories burned in a serious

cardio session.You will see thathard trainingrequires a hell-of-a lot of caloriesjust to reach thebreakeven pointwhere caloricintake equalscaloric expendi-ture. Let’s notforget that caloriesare required tosimply exist; towalk around,power breathing,run the humanelectrical system,pump the blood;all this requiresenergy in the formof calories. Tobuild new muscletissue you need an

excess of calories but thissword is double-edged: take intoo many calories, in relation toyour expenditure, and you’llend up adding getting fat, takein too few calories and youeventually crash and burn. Thetrick is finding and maintain-ing balance and precision and

O


success depends on your levelof commitment.

The goal is to achieveanabolism and anabolism isunobtainable if you’re over-training and under-eating.Worse yet, when you’re over-trained and underfed, you’re ina physiologic state known ascatabolism. No muscle growthis possible in catabolism and tomake bad matters worse, whencatabolic the body will actuallycannibalize muscle tissue inorder to fuel activity.

The fastest way tomake physical progress is to liftweights, hard, heavy and oftenand perform intense, mitochon-dria-building aerobics on aregular basis. To support thislevel of physical activity youneed to eat big (and clean),take the right supplements andget plenty of rest. If you havediscipline and tenacity andadhere to the guidelines, you’lltransform your physiquerapidly and dramatically. Butbeware: you can exerciseproper diligence in three-quarters of fitness equation –lift hard, do lots of cardio, restcopiously – yet wreck thewhole effort and fail dreadfullyby not eating enough.

The fastest way to endup sick, ill, injured or stressedto the point of physical andpsychological breakdown is totrain really hard and under-eat.Starvation eating combinedwith hard physical training is alosing proposition. Think aboutthis particular Parrillo axiom:in my world there is no such

thing as over-training, onlyunder-eating. You cannot growmuscle if you are in negativenitrogen balance, also knownas catabolism. When catabolicthe prerequisites necessary totrigger muscle growth areabsent, unaccounted, MIA.Anabolism indicates that allthe ingredients required formuscle growth are present. Thefield is fertilized, furrowed andfertile: it awaits plowing(exercise). How do you achieveanabolism? Simple: ingest asmany calories (or more) as youburn during the course of theday. Make sure you get ad-equate rest and train intensely,like your life depended on it.When excess calories areavailable, the right kind ofcalories, the muscle buildingfield is made fertile.

Next, you needconsider caloric composition.What calorie sources are bestfor muscle building purposes?Are some foods better thenothers? What’s the properproportion and quantity?What’s the optimal balancebetween nutrients? Scientistsand athletes all agree thatamino acids augment musclegrowth and favorably enhancethe construction of new muscletissue. Amino acids, amphot-eric organic acid (NH2), are thesub-components of protein, thebuilding blocks of muscletissue. Some amino acids aremanufactured in the body andthe remainder is obtained fromfoods we eat. High concentra-tions of amino acids, combinedwith lifting, cardio and proper

recuperation, radically acceler-ate muscle growth. If you eatplenty of protein, the right kindof protein, fat free protein,you’ll have the ultimate fuel forbuilding new muscle tissue.

I recommend that aserious beginning bodybuildereat a minimum of one gram ofprotein (per pound of bodyweight, PPB) each day. Inter-mediate bodybuilders shouldtake 1.5 grams of protein PPBper day and advanced athleteswill often intake 2 or moregrams of protein PPB each day.A 200-pound beginner shouldconsume 200 grams of “clean”protein each day, devoid of fat.While a piece of prime rib or ahamburger might be loadedwith protein, I advise againsteating these “dirty” foods onaccount of high saturated fatcontent. A prime rib will deriveover half its caloric value fromsaturated fat. How does a manget bigger and leaner simulta-neously? Very carefully. Haveyou heard my phrase, “buildingthe metabolism?” Optimizingthe metabolism, building themetabolism, allows you tosystematically improve thebody’s ability to efficientlyprocess food, without adding tobody fat deposits in the process.

My top athletesroutinely consume 8-12,000calories a day without gettingfat. How do they do it? Theyhave taught their body how tohandle an ever-increasingnumber of calories. Why go toall the trouble? By building themetabolism they are able to eat



often, in large quantities andthereby fuel significant musclegrowth while actually simulta-neously getting leaner andlarger in the process. This isquite astounding when you stepback and look at it and tosuccessfully build the metabo-lism, I advise that the first stepis to institute a multiple-mealplan. Eat 5-7 times per day,dividing your food intake intoroughly equal amounts, eachmeal or feeding, being thesame approximate number ofcalories.

If a person were to eatsix meals a day, for example,consuming 3,000 calories daily,each feeding optimally wouldroughly equate to 500 calories(500 x 6 = 3,000). If theindividual were a competitiveathlete consuming 6,000calories per day, each of his sixmeals would optimally contain1,000 calories. Multiple mealslessen the digestive task andallow the body to process newfood far more efficiently.Imagine the difficulty of thedigestive task if our 3,000-calorie per day eaterconsumed his calories inthree meals as follows:breakfast 100 calories,lunch 900 calories, anddinner 2,000 calories.Use foods that arenutrient dense and low infat and sugar. Once themulti-meal plan is in place andestablished and the metabolismis ‘squared up’, we beginadding additional ‘clean’calories, slowly, over thesucceeding weeks. Extracalories provide fuel for newmuscle growth and by addingclean calories slowly andsystematically, we neveroverwhelm the digestiveprocesses and none of theexcess ends up stored as fat. AtParrillo Performance, we also

pay close attention to the ratioof protein to carbohydrates tofat and which foods accelerateour progress and which foodsactually impede progress.

Our own FrancoSantoriello is in the process ofrebuilding his metabolism aftera lengthy hiatus. Since hismove to Cincinnati he hasadded 27-pounds of puremuscle while actually reducinghis body fat percentage from 9to 7%. “I currently weigh 227

with a 7% body fat percentile.”Franco said, “Pops (JohnParrillo) has me dialed in to hit241 with 4% body fat.” Thegood news is that you can addmuscle mass while simulta-neously shedding body fat; thebad news is that this approachdemands a degree of discipline,precision and attention to detailmost people are unable tomuster. Santoriello is adifferent bred of cat andsteadfast adherence comes

natural to him; “I am currentlyeating 7,000 calories a day –5,000 from regular food andsupplements and an additional2,000 a day from CapTri.”

This mysterioussubstance is a secret of the ironelite; a medium-chaintryglyceride, CapTri providesover 110-calories per table-spoon. CapTri is processed bythe human digestive system notas fat but rather like a carbohy-drate – and that’s good news.CapTri has the caloric densityof fat (8.3-grams per gram)while still retaining the easydigestibility of a carbohydrate.Franco wants to push hismuscle mass steadily upwardwhile systematically reducinghis body fat percent everdownward. “I want to eventu-ally consume 9,000 caloriesdaily, 7,000 in food andsupplements and another 2-3,000 per day in CapTri.”Amazingly, he’ll get everleaner as he becomes everlarger. In order to keep the ballrolling, the Italian Stallion will

increase his trainingpoundage, up his reps andincrease the duration andintensity of his cardiosessions.

This eclecticcombination will work itsmagic: more lifting, more

cardio, more calories equate tomore growth. If you work hard,smart, methodical and withgreat discipline, great resultsoccur quickly. Build thatmetabolism by lifting anddoing cardio with an ever-increasing intensity; supportthe increased activity byingesting quality calories everytwo to three hours. Stayanabolic all day long. Lift big,rest big, eat big, grow big – andlean. Good luck!

the abdominal region is“lipolytically active.” Thismeans it gives up fat easily.One of the best ways toactivate this process isthrough aerobic exercise. A

group of Canadian research-ers put this to the test. Intheir study, 13 obese womenexercised moderately for 90minutes four to five times aweek for 14 months. At theend of the study, the womenunderwent CT scans to detectany changes in body fatpatterning. More flab waslost from the abdominalregion than from the mid-thigh, proving that ab fat is

easily burned with aconsistent, long-termexercise program. (2)

Based on thisinformation, the best flab-busting aerobics for your

midsection includewalking, jogging orrunning, or treadmillexercise. You shouldtry to perform aerobicsat least five times aweek for best results.

At the same time,include a core of ab-strengthening exerciseswhen you weight train.For some excellent abexercises and stretches,

consult the Parrillo Perfor-mance Training Manual.

References1. Kohrt W.M. 1992.1992. Exercise trainingimproves fat distributionpatterns in 60 to 70-year-old men and women.Journal of Gerontology47: M99-105.

2. Rodin J. et al. 1990.Weight cycling and fatdistribution. InternationalJournal of Obesity 14:303-310.

I bet you’ve alwaysthought there’s no such thingas spot-reducing. Well …there is: Certain types ofaerobic exercise can actually“spot-reduce” your waist-line.

Researchers at theWashington UniversitySchool of Medicine in St.Louis, Missouri, put agroup of men and women,aged 60 to 70 on a nine to12-month exercise pro-gram that consisted ofwalking or jogging. Onaverage, the subjectsexercised 45 minutesseveral times a week. Bythe end of the study, both themen and the women had lostweight. But get this: Mostof their weight was shedfrom the abdominal area. (1)

This all goes to showthat a simple exercise pro-gram like walking or joggingcan melt off abdominal fat,which creeps on as we getolder. From a health per-spective, this type of exer-cise — by fighting waistlineflab — may reduce the riskof diseases linked to abdomi-nal fat.

Compared to otherfat storage sites on the body,


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