Rebecca Guy - Bodybuilding Supplements...classical Old School bodybuilding strategies – and the...

THE TRAINER'S PAGEWhy do you feel over trained?

IRON VIC SPEAKS!Shed fat without losing muscle

TRIPLE THREAT AGAINST AGING

Preventing muscle loss as we age

THE PARRILLO PAPERSStress: the good, the

bad and the ugly

MUSCLE MEETS MEDICINEHow to Treat Tendon

Injuries – Part One

Rebecca GuyBodybuilding Makeover

photo by Wade Aiken

10 – MUSCLE MEETS MEDICINE

STAFF

PublisherJohn Parrillo

Editor At LargeMarty Gallagher

Design DirectorMarcus McCuiston

John Parrillo’s Performance Press is published monthly. The subscription rate of one year (12) issues is $29.95 ©2017 by John Parrillo. All Rights Re-served. For information, Please contact Parrillo Performance at (513) 874-3305 or e-mail to [email protected]

4 – Rebecca Guy

8 - THE TRAINER'S PAGE

18 - TIPS AND TIDBITS

November 2017PERFORMANCE PRESSJOHN PARRILLO’S

14 – THE PARRILLO PAPERS

20 - BY JOHN PARRILLO

22 – PARRILLO 'FAUX FUDGE'

24 – IRON VIC SPEAKS

ContributingWritersJohn ParrilloMarty GallagherDr. Jeremy GirmannScott CanatseyAndre NewcombIron Vic SteeleKevin Kolodziejski

Contributing PhotographersJohn ParrilloDominique ParrilloMarcus McCuistonWade Aiken

How to treat tendon injuries – part one.

Why do you feel that you are over trained? Improper diet might be the answer. Scott Canatsey explains.

In Andre Newcomb's latest article, he explains the differences between good and bad stress.

A recipe from the CapTri® Cookbook as well as some helpful tips to help you achieve your goals.

This month's article by John Parrillo highlights some scientifically proven methods to limits muscle loss as we age.

Competitive cyclist Kevin Kolodziejski shares his recipe for a delicious concoction combing two Parrillo products.

Iron Vic answers a question about how to shed fat without losing muscle.

Parrillo Performance6200 Union Centre Blvd

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photo by Asun Capalungan

photo by Wade Aiken

Health and Vitality through Exercise and Nutrition

November 2017November 20174 51-800-344-3404 www.parrilloperformance.com

Rebecca Guy – Bodybuilding Makeover

Bodybuilding is complex. To mold and sculpt the body,

the successful bodybuilder weaves three different disciplines together: weight training, aerobic exercise and nutrition. Sustained effort is needed in each discipline. Rome wasn’t built in a day and the human body needs consistent attention in all three of the interrelated disciplines to successfully morph the body from fat into fit. There is a fourth element to the bodybuilding equation: nutritional supplementation. While

supplementing is a subdivision of nutrition, the expert use of supplements can amplify the overall effort by 10-20%. Note that we said the expert use of nutritional supplements. There is so much conflicting information regarding diet and supplementation that it is easy to be overwhelmed and confused. This is when a personal trainer can prove invaluable. A really good personal trainer can point out the pitfalls and dead-ends and a really good personal trainer will illuminate the

true pathways of progress. Personal trainers also provide a tremendous service by holding their clients and students accountable. A good PT will clear away the confusion and set the overwhelmed neophyte bodybuilder on the true path of progress. Rebecca Guy was typical in many ways and her tale of transformation is a terrific example of getting the right advice at the right time. Personal trainers taught Rebecca how to truly train and how to underpin intense training with serious nutrition and the right

Rebecca Guy

supplementation. Bodybuilding success occurs by combining sound bodybuilding knowledge with disciplined application.

People that are disciplined and organized in their regular lives cope well with the discipline and reoccurring practices that comprise real bodybuilding. Rebecca falls into that category and when she began training hard and dieting in earnest, her stick-to-it-ness aided her efforts. In bodybuilding, there needs to be a distinct strategy for lifting weights and an equally distinctive strategy for the near-daily cardio sessions. Bodybuilding nutrition is nuanced and complicated and its subset, supplementation, can be downright confusing. Most bodybuilders fail in their overall efforts because they do not understand how all the bodybuilding pieces fit together and just how hard the exercise needs to be and just how strict the dieting must be. There are two

exercise types practiced in classical bodybuilding: lifting and cardio. There are two nutritional subdivisions in classical bodybuilding: the expert use of regular food and expert use of nutritional supplements. Beginner and intermediate bodybuilders lucky enough to become exposed to the Parrillo bodybuilding methodology early on make progress at an astoundingly fast rate. Rebecca remade her physique in a remarkably short timeframe; a testament to her tenacity. Her rapid improvement was a testament to the effectiveness of classical Old School bodybuilding strategies – and the also to the various Parrillo training procedures, nutritional strategies and the potency of Parrillo products.

The Chinese fortune cookie fortune reads, “Longest journey begins with single step.” The first step in the long journey that is bodybuilding is a mental step. The first thing a serious trainee must do is develop a

deep and intense dissatisfaction with the current shape and condition of their physique. This dissatisfaction needs to run so deep and needs to be so profound that the trainee is spurred into action. The dissatisfied individual then goes to the time, trouble and effort to implement a diet plan and commence training; all designed to remold and reshape the body. If a bodybuilder is extremely lucky, or extremely smart, they will select an effective training regimen and an equally effective nutritional approach. No matter how dedicated or disciplined the bodybuilder, if the training advice is bad and the nutritional advice is bad, the results are going to be abysmal. We expect serious results for our efforts, when the results fail to appear, quite naturally, people understandably quit. For a lucky few, those that obtain good advice, dramatic physical improvement comes at the speed of lightning. But only if the untrained or undertrained trainee find that rock-

Rebecca GuyBodybuilding Makeover

By Marty Gallagher


Rebecca Guy Rebecca Guy: – Bodybuilding Makeover

solid training program and institute an equally effective nutritional template. When a tenacious trainee has a good plan and gets traction, results occur rapidly. Unfortunately, 99.9% of neophyte bodybuilders receive bad advice and their efforts end in predicable failure. The well-meaning hordes of New Year Resolution makers are a prime example of those that are motivated yet misguided: everyone sets off in the New Year like gangbusters – and by the first of February 99.9% have given up on their fitness resolutions. Why? A lack of results. They picked the wrong diet, they picked the wrong training regimen. When we don’t get results, we eventually quit.

Rebecca Guy was typical in that what spurred her into action was something as simple as seeing herself in a photograph. “People ask me, how did you get into fitness? What was your initial motivation? I got into to fitness and working out after

for accelerating workout recovery. Rebecca is 28 years old. “I live in Oneida, New York. I am an office manager for a State Farm insurance agency.” She stands 5’4” and in the off season weighs 140-pounds. When she competes, she will whittle her bodyweight down to 125 pounds. She entered her lone competition last March. Those that compete willingly put themselves on the spot; insofar as motivation, there is not too much more motivating than striding onstage nearly naked to be judged by others.

“I think that I will compete again at some point in the future. It is a serious thing to prepare for a show. Right now, I am not looking to enter any contests. I am enjoying a healthy lifestyle. I am not rigidly dieting or restricting myself with the same degree of control required before my competition this past March.” Prepping for her show, Rebecca learned how hard she needed to push herself in the weight room and in her aerobic sessions. She worked with Parrillo-influenced personal trainers and learned that to trigger muscle gains, real exertion need take place in the weight room. Most regular people new to fitness do not understand the degree of sheer physical effort needed to make significant gains in size and strength. This is where a Parrillo-style personal trainer is invaluable. “I learned how to train hard and I leaned the bodybuilding basics working with knowledgeable personal trainers, personal trainers that were knowledgeable about Parrillo methods and products.” Rebecca serves as a terrific role model for those of us cursed to sit for long periods in front of computer screens. The perfect antidote for physical disintegration is immersion in the bodybuilding lifestyle. Often a chance thing, like seeing ourselves as others see us, provides the motivation needed to “begin long bodybuilding journey with single step.”

seeing myself in a photograph. I was shocked at how bad I looked.” Since high school she had gained 25 pounds of body fat. Rebecca pinpointed the cause of her weight gain. “while I had been athletically active in high school, in recent years that changed: I sat at a desk in front of a computer all day long and after school or work, I was too tired to do anything.” Sound familiar? Rebecca just described the plight of a large percentage of adult America. Sitting all day for extended periods causes muscles to atrophy, weaken and shrink. And while Rebecca had been active and in shape as a youngster, she wasn’t a youngster anymore. “I had always been athletic as a kid. At school, I played sports and all my life I had visualized myself as that girl – athletic and capable.” That all changed by chance. “When I saw that photograph of myself I realized I had changed – and not for the better.” Rebecca now had the motivation. As luck would have it, she was introduced to Parrillo-inspired

training and nutrition through some local personal trainers.

“I became exposed to the Parrillo methods and Parrillo products early on. One of my first personal trainers used to have us eat Parrillo cake and Ice Kreem™ after every hardcore training session. What a great post-workout treat!” And what a great introduction to Parrillo products. “I loved eating fruit parfaits that one of my PTs used to make using Parrillo pudding mix as the base. It had a spice cake flavor that I loved.” Rebecca uses a Parrillo nutritional approach and supplements with some type of Parrillo product every day. “I use the Parrillo Joint Formula™ and Muscle Amino Formula™ every day. For a healthy power snack, you can’t beat Parrillo pudding.” Joint Formula™ is a godsend to those of us that experience inflamed joints after intense workouts. Muscle Amino Formula™ is a pure branched-chain amino acid formula and ideal

Training Split

Monday cardioTuesday chest, arms, shouldersWednesday cardioThursday thighs, hamstrings, calvesFriday cardioSaturday cardioSunday off

Daily Meal Schedule

Meal 1 7 am egg whites, greens Meal 2 11 am chicken breast, vegetables, riceMeal 3 3 pm turkey, vegetablesMeal 4 5 pm Parrillo Protein barMeal 5 6 pm Parrillo Protein shake Meal 6 8 pm chicken, vegetables, rice

photo by Wade Aiken


Why do you feel over trained?The Trainer's Page

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

Why do you feel over trained?

I often hear fitness enthusiasts talking about the possibility of “over training.” But is that really the issue when you train several days in a row without a break? Do you feel fatigued and more sore than usual? This is a hot topic issue that we deal with at Parrillo Performance quite frequently. Let’s take a look at the reality of this situation. The question that begs to be asked is this, “What causes you to feel like you are over trained?” Consider this, if you are going to the gym and doing your cardio, weight training and eating the low calorie diet that is popular in mainstream fitness, are you getting the results that you anticipated? Do you honestly feel like you are eating enough to satisfy your body’s need for nutrition? Are you possibly over training? Are you not eating enough quality food to receive quality nutrition? At Parrillo Performance we perform body stats (measure lean mass and body fat percentage) and we can tell, week to week, what the body is doing with the calories you take in

and with the level of exercise that you are performing. If you are gaining body fat, we will see it in the body stats. If you are gaining lean mass, we will see it in the body stats. We can then intelligently make caloric or macronutrient adjustments to suit your body’s specific demands. While taking in quality calories and maintaining a small surplus of those calories throughout the week, there should be no reason to think that a person cannot train every single day, and that includes some brief and intense cardio. Training each body part one or two times weekly is a great way to get continued muscular gain and it gives time for plenty of volume training as well. If one has the proper nutrients flowing in this food matrix, there should be no worry of over training the body. Coupled with sufficient rest each night, all of the bases to grow are certainly covered. And fat should not accumulate. The fat we have on our body is from the fat we eat primarily. It takes a mere 2% of the energy from fat for it to be stored. It will happen. The energy it

takes to store carbohydrate as fat is 20% to 40% of the energy. If a person is highly active and eating quality complex carbohydrates, the chances of it being converted to fat and stored as fat are very small. It takes 70% of the energy from protein to be converted to fat and stored. This is highly unlikely. The problem likely arises when you try to keep a low calorie diet (under 2,000 calories) and expect your body to maintain BMR (*Basal Metabolic Rate. Calories necessary for Cardiac and Pulmonary function), which is approximately 1,600 calories on average, exercise energy (300-500 calories) and recovery and repair ability (Another 200-300 calories). The bottom line intake necessary in this case is 2,100 calories. And that is for a female around 135 pounds lean. Keeping this in mind, isn’t it more likely that many of us are just not taking in enough quality calories to sufficiently keep us generating lean mass and keep our organs healthy? If the BMR is the only thing covered because of caloric intake being too low, what do we see happen when this goes long term? People will experience immune system deficiency and loss of organ tissues from protein loss along with muscle loss and likely fat storage. (Probably,

from that cheat meal that was eaten, because you were not handling the low calorie diet well). Your body responds this way out of need to survive. The first and foremost need for the body is energy to move, breathe and the heart to beat. Any supplements or “extra nutrition” that is taken in will be used to cover energy needs before anything else. Think about that a second. No nutrition is getting to the body if the caloric intake is insufficient. The body needs energy first, and then recovery and nutrient absorption. There must be sufficient calories for any actual nutrition to help the body repair and get healthier. Otherwise, your supplements are expensive energy sources. When the organ tissue begins to deplete, (they are made of protein, too, so the body will catabolize organs, the same way it does muscle), your metabolism is compromised and, over time, “Metabolic Syndrome” is experienced. You get fat no matter what you do. It may take up to 2 years to replenish the protein in those organs, (Thyroid, Hypothalamus, Pancreas, etc.) and until then the metabolism will be sluggish, at best. Not a very helpful situation for someone trying to lose fat or maintain a lean state. Many fitness enthusiasts, athletes and trainers seem to be in a confused state about this. What is the typical response when a trainer has a client that is stagnant in fat loss? They cut calories. This is the wrong thing to do in almost every case. As John Parrillo has stated many times, “The most effective diets build metabolism. The worst thing one can do is cut calories, especially when trying to lose fat!” This is absolutely true. We prove it week after week in our research. This method also utilizes cardio, done at high intensity and for shorter

“blasts” (15-20 minutes hard!) I know many are saying, “Heresy!”, but the fact is that hard cardio builds more capillary beds deep in the muscle, and this allows for greater nutrient transport and oxygen delivery. That is a huge plus for building more muscle. If, you are one who believes that you may lose a little muscle during cardio, it is possible. The good news is you can repair it and have it right back in 24 hours or so. It is just part of the process. There is nothing to fear.

in this diet game, as well. So, sorry people, but “weight watching” is not for athletes or anyone serious about their health and the amount of good food and nutrition that is necessary for vitality on a daily basis. Is this what you are trying to achieve? Just to be very clear, this is not theoretical science. John Parrillo discovered this method to be effective over 30 years ago. Many top pros have used this to their advantage and

Metabolism is like fire. More good wood creates a bigger and hotter fire. When there is less wood, there is less heat, and less burn. When we throw a big wet log on a fire (Fat), it just smolders and sputters until the body can work it through. In the meantime, the metabolism slows down significantly. This impedes the processing for the next 2 or 3 meals and slows down the rate of food going in. This is critical. This is also why we do not suggest thermogenic stimulants to suppress appetite. They do not stimulate metabolism for long, if they cause you to limit food. That is just a short term answer, at best. It is not, and never has been, an issue of, “calories in and calories out”! That is reduced to the point of useless information. All calories are not created equal, either. So, the quality of food is certainly a big “player”

many still do. As bodybuilders, we are trying to build muscle and get lean at the same time. We do not need to practice the old “high school football coach” method of “bulk and cut”. Bulking is just lazy eating and cutting is a sure way to lose that hard earned muscle with too few calories. Both are poor solutions; neither has any true health merit. Bodybuilding, in the true and original sense, is very interested in a healthy and vital body. It is not just about looking good, no matter what the cost - that is vanity and that is what drives the fitness world currently it seems. Let’s get back to the beauty of the art and science of real bodybuilding. It is about, like John Parrillo says, “Health and Vitality through Exercise and Nutrition!” Until next Month!

As John Parrillo has stated many times, “The most effective diets build metabolism. The worst thing one can do is cut calories, especially when trying to lose fat!”


In last month’s article we reviewed the anatomy and

physiology of tendons. This month we will examine available treatment options for tendon disorders. After having started this article, I quickly realized that the content would exceed the allowable length for printed publication. As a result, the topic of tendon treatment will be split into a two-part series.

Let’s get started with Part One…

Tendon treatment is remarkably complex; at least in this humble clinician’s opinion.

If it was simple, it might involve the standard use of one type of pill, injection, exercise, etc. This is, however, far from clinical reality. Despite the marvelous advances in modern medicine, there is still much that we don’t know about tendons. What adds to the sense of complexity is an enormous number of variables to consider. A patient’s age, sex, height, weight, health status, nutrition, occupation, activity level, and movement patterns all effect treatment choices. Additionally, a tendon’s location, function, appearance, and other characteristics influence care considerations.

Diagnosing The Problem: Shooting At The Right TargetThe first step in treating a tendon problem is making sure that you’re actually dealing with a tendon problem. Very often, pain and dysfunction that is thought to be related to a tendon is in fact caused by something else. A common example of this is when anterior knee pain is attributed to the patellar tendon but is instead caused by the patellofemoral joint - the region behind the kneecap. One way to help discern whether pain is related to a tendon is by using the single-finger test. Tendon pain is usually very focal in nature. This is particularly true of the energy storing tendons such as the Achilles and patellar tendons. If the pain location is more diffuse than can be indicated by a finger or two, other structures such as the tendon sheath, the surrounding fat pad, and the adjacent joint might be involved.

As an extension of the physical exam, various imaging studies can also provide valuable information about possible sources of pain. In my practice, I use an ultrasound machine to visualize tendons and other structures, which produces high-resolution images of the anatomy and offers the ability to study tissue while the patient engages in active movement. By using this imaging modality, I am able to identify discrete tendon problems that may otherwise

By Dr. Jeremy Girmann

MEETS

Muscle Meets Medicine

How to Treat Tendon Injuries – Part One

elude proper diagnosis.

Another issue plaguing tendon treatment is the abundance of unfortunate misnomers in the medical terminology. The word “tendinitis”, for example, is very commonly used to describe tendon problems. The suffix “-itis” denotes inflammation. The issue with this is that most tendon problems have very little to do with inflammation. But wait; didn’t I say something about inflammation in the first stage of tendon healing in the previous article? Yeah, I did. Here’s the deal. Acute inflammatory tendinopathies exist, particularly in the setting of acute rupture or laceration. The vast majority of tendon problems, however, tend to be related to chronic degenerative changes, even when pain seems to have had a fairly acute onset. Many histologic studies in which tendon tissue was examined under a microscope have demonstrated that evidence of inflammation is seldom present in the setting of tendon pain. Instead, such studies commonly reveal

collage disarray, increased matrix protein, hypercellularity, and new growth of blood vessels - collectively, degenerative changes. This is an important distinction because inflammatory and non-inflammatory conditions are treated quite differently.

Another example of the many misnomers - lateral epicondylitis a.k.a. tennis elbow. The name might suggest that this condition involves inflammation of the epicondyle – a bony portion of the elbow. And yet, lateral epicondylitis involves neither inflammation nor the bone. Instead, it is primarily caused by degeneration of one or more tendons (most often the extensor carpi radialis brevis tendon – got that?). Oh, and on top that that, most of the people who get “tennis elbow” have never even played a single game of tennis.

Exercise: Work It OutExercise is the foundation of tendon treatment. It has been repeatedly shown that tendon pain and dysfunction improve when the tendon

is placed under load. This is quite contrary to the bygone belief that a painful tendon should be treated with rest. When there is an absence of tension, tendon tissue turns to mush. The tissue architecture begins to degrade, the mechanical strength of the tendon decreases, the kinetic chain becomes dysfunctional, and mind-muscle connection becomes impaired. On the other hand, when tension is applied to a tendon, a reorganization of the tendon structures occurs through a process known as mechanotransduction. The typical net result is less pain and a fortification of the tendon structure. How does it work? We’re not exactly sure. There is a lot going on here. When movement occurs and a load is introduced, those forces are turned into biochemical signals. Cells interact with one another by using various communication chemicals. There is also an upregulation of certain genes and increased production of various proteins. (Didn’t I tell you that it was complicated?) To expand on just a single part of the process, a group of proteins known as integrins function

How to Treat Tendon Injuries – Part One

EXTENSOR TENDONS

FLEXOR TENDONS

ECU TENDON

This is an MRI of my right wrist showing degenerative changes in the extensor carpi ulnaris (ECU) tendon. Notice the disordered appearance of the ECU tendon structure relative to the other tendons in the wrist. I employed many of the treatments described in this article and the next to resolve this injury. While it was once painful to turn a doorknob, I now have no pain associated with the ECU tendon.


• Keep your back straight

• Drive your hips forward

• Stay tight

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LUNGE

PERFORMANCE POINTS

Lunges are an excellent exercise because they stretch the entire leg. Use a light weight, either a barbell or dumbbells. As you step forward into the lunge, be sure to keep your back leg as straight as possible. Drive your hips forward. Stay tight. Return to the starting position. Side lunges are effective for etching separation into your abductors.

mechanically within cells to activate much of the cellular response to load. When tension is applied to a tendon, these proteins literally flip like a switch, which alters the cellular structure and initiates a cascade of downstream events. While avoidance of excessive load is an appropriate measure in tendon rehabilitation, a structured program that allows for progressive increase in load and a graded return to normal activity has been shown to provide excellent clinical outcomes. Regarding which exercises to perform and which programs to follow, this is where quite a bit of fitness finesse comes into play, which is largely predicated on individual symptoms and the particular tendon involved with a given case. There are many rehabilitation exercise protocols that have been recommended for a variety of tendon disorders.A great place to start might be with the implementation of isometric resistance exercise. This is a type of strength training in which the joint angle and muscle length do not change during contraction. In other words, it’s squeezing a muscle (and the associated tendon) without moving. Performing this type of exercise during which you might hold the squeeze for up to 45 seconds has been shown to significantly reduce pain and increase strength in the setting of a tendinopathy. I would recommend the use of machines for this type of rehabilitation. In the case of an Achilles tendon problem, an example of an isometric rehab protocol might be performing a seated calf raise while holding the weight at mid-range for 45 seconds x 4 repetitions, resting for 1-2 minutes between reps. This could be performed 2-3 times per day.After having graduated from isometrics, one might begin to incorporate isotonic exercises by slowing moving weight up and down. In the case of the calf raises, 4 sets

of 6-8 slow and heavy reps would be appropriate. In recent years, there has been a lot of interest in programs that emphasize the eccentric (negative) portion of movements. Given some of the research results, it may be worth focusing on committing extra effort to the action of slowly lowering the weight during an exercise. Beyond this point, assuming that symptoms are better controlled, more functional and sport-specific activities may be integrated into the rehab program.

Nutrition: You Are What You EatHow can I make my comments on the importance of nutrition somewhat interesting? We’ve been told to eat our veggies and limit the junk food since we children. It’s nothing new and frankly, it’s quite boring. Nevertheless, I feel compelled to emphasize the massive impact that nutrition has on how you feel and function. I find that it’s the type of thing that you almost have to experience before you believe it. In the words of Levar Burton, “You don’t have to take my word for it.” And while you don’t have to take my word for it, a personal story may help to underscore this notion. Over the years I’ve managed to experience my fair share of musculoskeletal injuries. Among them is ECU tendinosis – degeneration of the extensor carpi ulnaris tendon near the wrist. I think that this was largely related to frequent straight barbell curls, which is not a great movement for my particular structure. (Curls using a cambered bar are much better for me, as I think they are for most.) Four years ago I was preparing for

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a physique contest, which involved adherence to a rather strict diet. During that time, I felt simply fantastic and prior injuries, including the ECU tendinosis, were causing zero discomfort despite regular, intense training sessions. Following the competition, I began to eat a more liberal diet and within approximately 1 week, I felt crippled. I could not rotate my wrist to open a doorknob or turn the steering wheel of my car because the ECU tendons were so painful. Nothing other than my diet had changed. Since that time, through dietary vigilance, I have noted an even more direct connection between how I feel and function and what I am eating. There are many things to consider on a macro and micro scale when relating nutritional constituents to the health of tendons. Whole foods deserve the most attention as they often contain optimal combinations of nutrients, many of which act synergistically to maximize tissue health. While we know that zinc, vitamin C, vitamin E, manganese, and many other compounds are tremendously important for collagen synthesis and strength, this may appear on your plate as peppers, kale, beef, beans, or broccoli. While various nutritional supplements and dietary constituents will be discussed in the next section, the focus on whole foods cannot be overemphasized.

Next month, in Part Two of this series, we will explore the utility of medications, nutritional supplements, platelet-rich plasma, stem cell therapy, therapeutic peptides, and a number of other available tendon treatments.

Muscle Meets Medicine John Parrillo's Performance Press


Hardcore resistance training creates good Stress and dissipates bad Stress

There used to be a song, “I was country before country was

cool.” John Parrillo was addressing the issue of stress, good stress and bad stress, long before anyone even noticed or cared. Nowadays it seems science and technology has validated Parrillo’s Nostradamus-like thoughts on stress, first bought to the larger world’s attention in the Parrillo Sports Nutrition Guide. This 500-page monster document is filled with Parrillo articles on every conceivable aspect of bodybuilding. More than just about training and nutrition, this book is chock full of insightful articles on biology, physiology, psychology and stress, both good and bad. Keep in mind, Parrillo was bringing up the types and varieties of stress way back in 1987. Now, in 2017, thirty years later, the bodybuilding world and the serious fitness populace seem ready to have that discussion. Parrillo, per usual, looks at a topic we would likely overlook and views it from angles that defy convention. Ergo, he comes up with innovative solutions to questions we’re just getting around to asking.

Good stress: weight training, progressive resistance training, is self-inflicted stress. An ancient

gone as far as humanly possible insofar as reducing body fat down into the single digits, they naturally crack back the other direction and slowly add in quality calories, preserving hard-earned delineation and muscular clarity. An increased caloric intake is accompanied by a shift from high volume fast-paced pre-contest prep training to high intensity power training. What better situation (coming off a competition) for adding lean muscle mass? This is stress at its very best. The controlled, modulated stress of a high intensity hardcore Parrillo-style training session takes stress right to the edge of too much. The stressed and traumatized muscles are then feed copious amounts of healing, regenerative nutrients. The final piece to the growth puzzle is rest: deep sleep, quality rest, causes growth hormone to be released. The growth cycle is to be complete: train the muscle, feed the muscle, rest the muscle, grow the muscle.

Bad Stress: Psychological stress is often called, “the silent killer.” We can “stress out” to such a degree that the body breaks down. Mental stress is associated with negative emotions. When humans obsess and continually live in a stressful state, the central nervous system gets fried. The human electrical system, the nervous system and our network of nerve pathways, burn out from too much stress. Ditto the human brain: all muscles and organs need rest. It is during periods of rest that healing and regeneration occur. If the brain never goes rests the brain never gets an opportunity to “power down” and heal. Instead, the brain is always active and agitated. Stress prematurely ages humans. Stress-induced cardiac arrest is commonplace. Your overheated brain can kill you, if you let it. An entire industry has sprung up catering to stress relief: yoga claims to relieve stress, mindfulness books are best sellers, lifestyle gurus abound and the pharmaceutical industry has made

70% of capacity is insufficient. Stress needs thought to communicate its negative message. Progressive resistance exercise of sufficient intensity, 90 to 100% (or more) of capacity is required. Hardcore weight training slaps conscious thought across the face, taking it off line, thereby allowing the brain to cool down, rest, revive and repair. When thought comes back online, it is now clear-headed, there is clarity and mental balance is restored. A hardcore workout might not change your stressful situation or circumstance, but you will gain a fresh and rested perspective. To bust stress requires limit equaling or limit-exceeding effort. To short-circuit thought and stress, the top sets, the final sets need to be done until you can do no more. When you know there is no way you could do another

billions creating stress-relieving pills and potions. Stress is a huge issue in modern society - yet the strategies for dealing with stress usually end with self-medicating (alcohol or drugs) or pharmaceuticals. The various new-age style strategies seem woefully inadequate for breaking the iron grip of stressful preoccupation; stress so severe and unrelenting that it accelerates the aging process and in many cases kills.

Instantaneous stress buster: As it turns out, the most effective stress-buster known to man has been sitting right underneath our nose: high intensity exercise forces thought, the unceasing inner dialogue that carries the stress message, to fall silent: if there is no thought, no obsessive thinking, there can be no stress. Be aware that moderate exercise, 50-

The Parrillo Papers Stress: The good, the bad and the ugly

By Andre Newcomb

philosopher once noted, “The poison is in the dose.” Stress, taken far, but not too far, is beneficial. Muscular stress, expertly applied (in the right dose) causes the body to grow muscle. That is a remarkable thing. Just the right amount of stress triggers hypertrophy, muscle growth. There are different types and kinds of stress, different degrees, but without stress there is no muscle growth. When the training regimen you have been

using finally runs out of gas, when muscle and power gains cease, you need apply a different type and kind of training stress. When one variety of stress stops delivering gains, stagnation is recognized and an entirely different flavor of stress, a new type of progressive resistance training, is applied. Competitive bodybuilders will maximally lean out during the contest prep phase. Once the competition is over, and having

T he Parrillo PapersT he Parrillo PapersStress: The good, the bad and the ugly

Hardcore weight training slaps conscious thought across the face, taking it off line, thereby allowing the brain to cool down, rest, revive and repair.


focus 100% on an exercise “mental acuity.” Mental acuity is improved with time and practice. Mental acuity is where the physical and the psychological intersect: a focused mind, a mind free of preoccupation, elevates the results derived from the training session. By generating 100% mental focus the bodybuilder generates 100% physical effort. This type of limit equaling or limit exceeding effort triggers hypertrophy, muscle growth. It also produces dramatic increases in power and strength. Coincidentally, the severity of the 100% effort forces the stress dialogue to fall silent. A high-intensity training session not only builds muscle, the hardcore session provides stressed out individuals a needed psychological respite.

Hormonal stress relief: when we are stressed, our bodies dump an overabundance of cortisol into the bloodstream. Cortisol has its place when used in small amounts and at the right time. When cortisol is oversecreted it has a corrosive effect. Intense physical exercise unleashes a cascade of hormones including dopamine, norepinephrine, endorphins, anandamide and

rep, rest assured that you are generating the type of effort needed to build muscle and force mental preoccupation to subside.

True maximum effort requires melding of mind and body: You cannot generate a 100% physical effort if you are mentally preoccupied and distracted. Preoccupied and distracted is exactly what stress thrives on; stress is born when an individual is continually mentally preoccupied with some negative event or process. You cannot “will” you mind into being quiet. You mind does not listen. A surefire way to get the mind (thought) to stop broadcasting the stress-message is to engage in a Parrillo-style high intensity weight training or cardio session. Anyone that has ever trained with John or under John will attest to the fact that he demands the trainee focus and direct 100% of their mental energies towards whatever exercise is selected. “Only by generating a 100% mental focus can the athlete generate a 100% physical effort. A distracted bodybuilder will have a less than optimal training session and this translates into less than optimal results.” Parrillo calls this ability to

The Parrillo Papers

serotonin. It is all part of the miracle of muscle growth: stress muscles up to or past their capacities (doable in a variety of ways,) do so repeatedly and the muscle enlarges, expands and strengthens itself in response. None of which happens if you do not train hard enough. Parrillo was an early and enthusiastic backer of forced reps, drop sets, intensity sets, high rep sets, ultra-high rep sets and negatives. What better way to make sure you are training hard enough to trigger hypertrophy than have a training partner administer 2-3 excruciating forced reps – after you’ve reached positive failure on your own. Another surefire way to ensure you are training hard enough to trigger hypertrophy is to perform extended sets or the infamous Parrillo 100-rep belt squat set. When it comes to stress relief, we can guarantee that you will not be preoccupied while grinding through a Parrillo-style forced rep set. The severity of the effort short-circuits thought and without thought there is no stress. High intensity training triggers the release of the narcotic-like endorphin hormones endorphin and anandamide. They flood into the bloodstream, creating a post-workout euphoria. Expertly applied high-

intensity weight training forces the mind to be quiet. The fried nervous system and overheated brain can cool down and revive.

Nutritional stress relief: Insulin and leptin prevent fat burning. No matter what you do, no matter how hard you train, no matter how much cardio you do, if your bloodstream is continually saturated with insulin you will not (you cannot) mobilize and oxidize stored body fat. When it comes to nutrition, when it comes to insulin control. Parrillo has been at the forefront of that realization for a long time. It is no accident that the bulk of the Parrillo “approved” bodybuilding foods are lean protein and fiber carbs. In a bit of an oversimplification, everything else is undigested sugar. Once carbohydrate (excepting fiber) is consumed, it is rendered into glucose. By “food combining” Parrillo pioneered insulin control. Natural starches are the only acceptable starches in the Parrillo nutritional approach, no refined carbs, no trans-fat foods, no lite or low-fat food. If

natural carbs like rice or potatoes are eaten in combination with lean protein and fibrous carbs, the insulin spike normally associated with the starch is dramatically reduced. Parrillo supplements are designed to minimize insulin spikes. To reestablish insulin sensitivity, stop eating carbs and clear the bloodstream. Insulin receptor sites, clogged and full of sludge. clean out and come back online. From that point forward, insulin in moderate amounts can be cleared regularly and routinely. Gaining control of insulin is the key to fat loss. It is also a key to stress relief: by gaining control of insulin the inflamed body regains hemostasis.

The good, bad and ugly: “The poison is in the dose” makes sense. As it applies to stress, the successful bodybuilder purposefully stresses the body to force it to build muscle and force it to burn stored body fat. If the stress is insufficient, nothing of any consequence is going to occur. When the bodybuilder trains with sufficient stress and intensity, results are amplified by Parrillo-style

nutrition and supplementation. At the other extreme is the nerve-wracking stress associated with mental and psychological stress. Interestingly, the same stress that builds muscle can also be used to relieve stress. High stress weight training is the best stress-buster ever invented. Whatever stresses you take into a Parrillo-style weight training session will evaporate the instant you tie into your first forced-rep, past the limit set. By the end of an extended Parrillo session, the bodybuilder is awash in a tidal wave of hormonal bliss. During the workout and in the post-workout period, the overworked, stressed-out mind is quieted, brainwaves are taken off line and the circuitry and hardware rest and recover. Like any other muscle, the brain works better when it is rested, recovered, fresh and clearheaded. Stress can be the bodybuilder’s best friend and worst enemy. Use Parrillo-style nutrition to fed and heal the body. Intense training can be used to build the body and melt away stress.

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John Parrillo's Performance Press

A surefire way to get the mind (thought) to stop broadcasting the stress-message is to engage in a Parrillo-style high intensity weight training or cardio session.


w

Sweet Potato Souffle800 g. sweet potatoes3 tbsp. CapTri®1 oz. ProCarb Formula™1 tbsp. vanilla1 tsp. cinnamon1 tsp. nutmeg150 g. egg whites

Peel potatoes and boil until very soft. Place in food proces-sor or blender with all other ingredients except egg whites. Blend until very smooth and transfer to bowl. In a large bowl, beat egg whites until stiff peaks form. Add about 1/3 of the egg whites to the potatoes and stir well to soften. Add potato mixture to remaining egg whites and fold until white is no longer visible. Transfer to a 1-1/2 quart casserole dish that has been sprayed lightly with PAM. Bake at 350 degrees for 45-50 minutes. Serves four.

Foodof the month

Question &Answer

Leeks• Leeks should be firm and straight with dark green leaves and

white necks. Good quality leeks will not be yellowed or wilted, nor have bulbs that have cracks or bruises.

• Leeks, like garlic and onions, belong to a vegetable family called the Allium vegetables. Since leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these well-researched, health-promoting vegetables.

• Add finely chopped leeks to salads.

Nutritional Information for: Leeks, cooked, 1 cup (104.00grams).

Calories: 32.24gProtein: 0.84gFat: 0.21gTotal Carbs: 7.92g

Fiber: 1.04gSodium: 10.40mgPotassium: 90.48mgCalcium: 31.20mg

Iron: 1.14mgPhosphorous: 17.68mgVitamin A: 844.48 IUVitamin C: 4.37mg

Adding 48 minutes of moderate exercise per week is associated with improvements in overall physical functioning and decreases in risks of immobility in older adults who are sedentary, finds a new study led by researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging (USDA HNRCA) at Tufts University.

In the study, published in PLOS ONE on Aug. 18, the researchers evaluated how different doses of exercise for adults age 70-89 would impact the benefits. While the researchers saw improvements in all participants who added some physical activity to their routine, those who got more exercise saw greater changes. The work is part of the Lifestyle Interventions and Independence for Elders (LIFE) study.

"These are people who want to live healthy, independent lives and are at risk for losing that. Maintaining functional independence for older adults is an important public health issue. In our first LIFE study, we confirmed that regular exercise can help improve physical function and prevent mobility loss. Now we see that small increases can have big impacts," said first and corresponding author Roger A. Fielding, senior scientist and director of the Nutrition, Exercise Physiology, and Sarcopenia Laboratory at the USDA HNRCA.

For the LIFE study, the researchers analyzed data from 1,635 men and women age 70-89 over an average of 2.6 years. Half were randomly assigned to a program of walking and walking-based strength, flexibility and balance training; half participated in health education workshops. All had low levels of physical functioning at the start and reported fewer than 20 minutes per week of regular physical activity in the month prior to starting the study. Participants were evaluated at baseline, six, 12, and 24 months. The researchers relied on movement monitors and self-reporting to measure physical activity outside study sessions.

Changes in activity were significantly greater in the physical activity intervention group than the health education group from baseline through 24 months. There was a continuous, graded effect with the greatest benefits seen in the participants who engaged in at least 48 minutes of physical activity per week. The greater differences were also associated with prevention of major mobility loss.

"Our goal was to have participants walking up to 150 minutes per week. To see benefits at 48 minutes is encouraging. We wanted the physical activity sessions to include exercise that participants could do outside of the study, and we hope that learning of these results might

Question: What is the smartest and most effective way to pyramid sets

Answer: To build muscular density, “pyramid” your sets using low repetitions and heavy weights. Pyramiding, which is one of the most widely used training systems in bodybuilding, means increasing your poundages while decreasing your reps on each set. To pyramid, begin with about 8-12 reps on your first set. Add weight on each successive set while decreasing your reps. Perform between three to five sets per exercise, resting about two to five minutes between sets. The poundage should be so heavy on

EveningPrimrose Oil™• Provides critical Essential Fatty Acids

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• Reduces joint pain resulting from heavy training & EFA deficiency

Your body needs certain special fats just like it needs vitamins and minerals. These special fats are called Essential Fatty Acids. People who diet hard and long and try and go fat-free often suffer nasty side effects from EFA deficiency: itchy, flaky skin; hair loss; stiff and sore joints and short-term memory loss. Parrillo Performance recognized the need for a product that counteracts problems associated with severe dieting. The Parrillo Performance solution is Evening Primrose Oil™ a concentrated source of Essential Fatty Acids. EFAs keep joints lubricated, hair and skin healthy, and brain neurons firing correctly. Each 1000mg gel cap contains 30iu’s of vitamin E, 100mg of Gamma Linolenic Acid and 760mg of Linoleic Acid. Take one to three capsules daily.

Supplementof the month

News & DiscoveriesIn Fitness & Nutrition

Small increases in physical activity reduce immobility, disability risks in

older adults

motivate others to try to make safe, incremental changes to their activity levels. Reducing muscle loss, functional decline, and loss of independence are important to anyone, at any age, and at any physical ability," said Fielding.

The researchers acknowledge limitations of this study, including examining the different quantities of exercise participation achieved in the LIFE study participants and not specifically prescribing different amounts of exercise to different study groups. In addition, there were differences in the measured absolute amounts of exercise performed when comparing objective activity monitoring using a wearable "device" and self-report of physical activity.

Tufts University, Health Sciences Campus. "Small increases in physical activity reduce immobility, disability risks in older adults: Older adults who add 48 minutes of moderate physical activity per week can lower their chances for major mobility disability." ScienceDaily. ScienceDaily, 11 September 2017. <www.sciencedaily.com/releases/2017/09/170911122620.htm>.

your last set that you can do no more than about three reps. For even greater intensity, you might want to finish up with a heavy single on your last set. After that, have your training partner help you with some forced reps. Perform one or two exercises per pyramid set. Of particular importance is that you avoid going to muscular failure (the point at which you can no longer complete a rep completely) until you reach your heaviest set. That way your energy reserves are not depleted. Nor is there any build-up of waste products in your nerve synapses and muscles. Such a build-up would interfere with your ability to reach your maximum poundages.

RecipeSpotlight


or more with every meal. Remember that BCAAs require insulin for absorption into muscle cells so take them with food (carbs) rather than on an empty stomach.

Creatine Monohydrate™With its many proven benefits, creatine monohydrate is also emerging as an anti-ager. In one study of creatine supplementation, men and women who were supplemented showed greater increases in knee extension strength, and in men only, greater gains in lower leg strength. Other strength improvements occurred in the chest and arms. Muscle endurance was also assessed, and it increased significantly following exercise training, and supplementation. (2)

Creatine is available from Parrillo Performance as Parrillo Creatine Monohydrate™. Through supplementation, you can build the volume of creatine in your muscle cells. There, creatine increases levels of a high-energy compound called creatine phosphate, which serves as a tiny fuel supply, enough for several seconds of action.

Creatine phosphate also allows more rapid production of ATP. The more ATP that is available to muscle cells, the longer, harder, and more powerfully

B-complex vitamins, selenium, calcium, and iodine.

A mass-gaining benefit of whey protein is its potential to stimulate IGF-1 (insulin-like growth factor 1) production. IGF-1 is structurally and functionally similar to insulin. It enhances protein synthesis and increases muscle growth. Whey protein is found in the following Parrillo powders: Optimized Whey Protein™, Hi-Protein Powder™, 50/50 Plus Powder™, PB for MCT™ and Parrillo Ice Kreem™ .

As for BCAAs, supplementation with these – along with whey protein and vitamin D - in conjunction with age-appropriate exercise, was found to not only boosts fat-free mass and strength but also enhances other aspects of well-being in older exercisers in recent research. (5)

BCAAs are found in our Muscle Amino Formula™ and include, leucine, valine, and isoleucine. Not only are they anti-aging, they are also known to enhance energy, reduce muscle breakdown, increase brain function, reduce body fat, blunt muscle soreness, and aid recovery. The best time to use this product is immediately before and after training, especially since your glycogen stores will get deplete after working out – a state called catabolism. I suggest two

As we get up in years, there is going to be a gradual and

progressive loss of muscle mass, along with lowered strength and physical endurance. In fact, The decline in muscle mass between 40 and 80 years is estimated to be between 30 percent and 50 percent, with reported losses in functional capacity amounting to as much as 3 percent each year beyond the age of 60.

Of course, regular and intense weight training will counteract much of this. But if you want to serious limit muscle loss as you age, there are some other scientifically proven methods of doing so, and they involve supplementation. I’m talking about three specific types of supplements, proven in recent research to help halt age-related muscle loss: supplemental protein, creatine, and fish oil. Along with consistent training, make sure these are in your anti-aging arsenal.

Supplemental Protein: Whey and Branch-Chained Amino Acids (BCAAs)Physiologically, your muscle mass is in a constant state of turnover, with muscle proteins being synthesized and broken down simultaneously throughout the day. Studies have found that elderly men are not synthesizing new muscle as normally, nor as fast as they did in their youth,

after they eat protein-rich meals. This has to do with age-related insulin elevations in the body (excess insulin tends to be fat-forming) and has been termed “anabolic resistance.” The problem contributes to age-related muscle loss. To fight anabolic resistance, nutrition experts recommend that older people not only eat protein at every meal, but that they supplement with protein in the form of whey protein and BCAAs. Not only that, studies show that timing of protein ingestion, during and after exercise, or at least four hours after working out to trigger higher muscle synthesis rates, particularly in older adults. (1, 2, 3, 4) The most optimal way to capitalize on these “windows of opportunity” is to consume a whey protein beverage. Whey, in particular, is one of the highest quality protein found in protein supplements. It is a component of milk that is separated from milk to make cheese and other dairy products. Whey is among the most rapidly digested of all supplemental proteins. What this means to you is that the amino acids in whey are rapidly absorbed so that the processes of repair and growth can be accelerated. In addition, whey is loaded with various health-building nutrients, including

you can work out. Thus, creatine monohydrate can indirectly help you lose body fat, since longer, more intense workouts help incinerate fat and build lean muscle. The more muscle you have, the more efficient your body is at using energy and burning fat.

The way to use creatine is to start with a loading phase, which usually is 20 grams a day for five to seven days. To do this, take five grams (one teaspoon) four times a day, for five to seven days. This is followed by the maintenance phase, which is five to ten grams a day. After only one month, you should see a noticeable increase in size and strength.

Fish OilA study of 60 healthy 60-85-y-old men and women revealed that fish oil n-3 slows the normal decline in muscle mass and function in older adults and should be considered a therapeutic approach for preventing age-related muscle loss and maintaining physical independence in older adults. This study was published in the American Journal of Clinical Nutrition in 2015. (6)

Parrillo Performance offers its omega-3 supplement: Fish Oil DHA 800 EPA 200™. It is a natural marine-lipid concentrate that contains omega-3 fatty acids in medically recommended

Triple threat against aging

concentrations. We suggest one serving daily with your meals.

There you have it: a triple threat against age-related muscle loss. Make sure you take these supplements, along with a protein-rich, nutrient-loaded diet, such as the Parrillo Nutrition Program, and you’ll be blasting away in the gym for a long time to come.

References1. Duetz, N.E., et al. 2014. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition 33: 929-936.

2. Hayley, J.D., et al. 2015. Prevention and optimal management of sarcopenia: a review of combined exercise and nutrition interventions to improve muscle outcomes in older people. Clinical Interventions in Aging 10: 859–869.

3. Welch, A.A. 2015. Nutritional influences on age-related skeletal muscle loss. The Proceedings of the Nutritional Society 73: 16-33.

4. Wall, B.T., et al. 2014. Dietary Protein Considerations to Support Active Aging. Sports Medicine 44: 185–194.

5. Rondanelli, M., et al. 2016. Whey protein, amino acids, and vitamin D supplementation with physical activity increases fat-free mass and strength, functionality, and quality of life and decreases inflammation in sarcopenic elderly. American Journal of Clinical Nutrition 103: 830-840.

6. Smith, G.I., et al. 2015. Fish oil-derived n-3 PUFA therapy increases muscle mass and function in healthy older adults. American Journal of Clinical Nutrition 102: 115-122.

Triple threat against aging

Triple Threat Against AgingBy John Parrillo


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Phone (800)344-3404

Onlinewww.parrilloperformance.com

By Kevin Kolodziejski He’s a highly accomplished cyclist on the road, a former pro on the track, and a two-beers-with-his-burger-and-fries sort of guy. He knows I believe that optimal eating leads to favorable athletic performance as strongly as Gandhi believed passive resistance leads to political change (though it would be foolish for me to champion my belief as Gandhi did his — via the hunger strike). But this guy must also believe that I, unlike the Mahatma, sometimes succumb to worldly temptation. Because years ago during a lull in a take-no-prisoners training ride, he said to me, “What’s your favorite sweet food to eat? Really. Be honest now.” I was. I replied, “You wouldn’t believe me if I told you.” A reader of John Parrillo’s Performance Press, however, probably would. Not only because my choice tastes like a healthy man’s form of chocolate fudge, but also because it’s a mixture of two exceptionally healthy — what other kind is there? —Parrillo products. Though the faux-fudge would work just as effectively for any weightlifter or bodybuilding that attacks the weights with Parrillo-type intensity, it

could very well be the ultimate pre- and post-exercise fuel for endurance athletes. You’ll learn why soon enough. But first, here’s how to create the concoction. Pour 6 ounces of cold water into a tall container to eliminate spillage during stirring. (A used 24-ounce cottage cheese container works well.) Add 2 level scoops of the healthiest snack food known to man, Parrillo Instant Hi-Protein Low-Carb Chocolate Pudding™, 2 level scoops of the oh-so versatile Parrillo Pro-Carb™ Chocolate Powder, and 1 heaping tablespoon of 100-percent, naturally unsweetened cocoa.

Stir with a fork until you reach a thicker-than-pudding consistency. If that appeals to you, start eating. To make it more akin to cake frosting, add 2 to 4 more ounces of cold water. If you’d prefer a mouthfeel that reminds you of fudge, pass on the extra water and refrigerate for about 20 minutes. If you’re a real sweet tooth and/or chocoholic, add a heaping tablespoon of erythritol, a sprinkle of stevia, and 2 tablespoons of Walden Farms Chocolate Syrup without adding —according to FDA math — any calories. (Parrillo High Fiber Chocolate Syrup™ can also be used.) Even with these additions, the mixture posts impressive numbers: less than 300 calories; more than 30 grams of protein, 24 of which come from Parrillo’s high-quality blend of calcium caseinate, whey protein isolate, and milk protein isolate; about 37 grams of carbohydrates, the majority of which come from maltodextrin, an exceptionally clean carb that’s not only a boffo fuel for intense workouts but also a real boon when you need to refuel ASAP; and 470 milligrams of calcium and 560 milligrams of potassium, both of which you lose in significant amounts anytime you’re engaged in long bouts of endurance exercise such as cycling.

Now here’s why it makes such sense to consume this concoction three hours before a two-hour run, a three-hour ride, or a four-hour hike: the time gap allows your blood sugar level to return to its baseline level, yet it tops off your glycogen stores for the long bout of exercise. Moreover, it provides plenty of protein to prevent the false hunger often incurred by those who eat a bad-carb meal an hour or two before their exercise begins. You proud possessors of massive muscles need to remember this: aerobic exercise can serve all sorts of purposes. Endurance athletes are not — repeat, not — doing fasted cardio first thing in the morning to burn fat, jump start the metabolism, and prime the body for a later-in-the-day weightlifting workout the way you would. This exercise session is their be-all and end-all. That’s why it makes sense for that last bit of fuel to come from first-rate Parrillo products that provide steady energy rather than typical energy bars and sports

Parrillo ‘Faux-Fudge’ One Fine Endurance Fuel

drinks that create immediate energy — quickly followed by an ugly crash-and-burn. While if and when to eat during endurance exercise falls outside the scope of this article, why it’s equally as beneficial for endurance athletes (or for bodybuilders or weightlifters for that matter) to ingest the faux-fudge again about 15 minutes after a long bout of exercise isn’t. After such exercise, you’ve probably tapped out your glycogen and started to use glucagon, insulin’s opposite — what the pancreas secretes to raise blood sugar levels by inducing the use of stored fat. But the prolonged secretion of glucagon increases the production of cortisol and can lead to muscle loss, which the faux-fudge with 30-plus grams of high-quality protein helps counteract — as well as provide plenty of maltodextrin that the muscle cells so eagerly accept while the glycogen window is open.

Order yours today!

Phone (800)344-3404

Onlinewww.parrilloperformance.com

ALSO AVAILABLE IN CHOCOLATE AND VANILLA FLAVORS

John Parrillo's Performance PressParrillo 'Faux Fudge'


John Parrillo's Performance Press

training session. If you train as hard as you are supposed to, supplemental protein is the safeguard against muscle degradation. CapTri® is a must: this liquid lipid is an unequaled source of clean calories. Sprinkle it over hot food or use it as a cooking agent, as you would olive oil. Keep us posted on your progress.

Hello Iron Vic!

I recently began using the fabulous Parrillo products. I have been reading your articles in the Parrillo Performance Press and was particularly interested when you talked about changing workouts on a regular basis. I employ a personal trainer at my local gym. We met every week and in the nearly two years I have been with him, we have never changed our weight training routine. Nor have we changed our cardio workouts, now that I think about it. Upon reflection, my body hasn’t really changed. How often do you advise switching up training routines and could you provide an example? Frankie, Baltimore

Most mainstream personal trainers only know one way to train. This is unfortunate. Elite trainers know that ALL weight training and ALL cardio routines have a shelf life; they go stale and eventually stop delivering any results. No matter how effective or result-producing a lifting routine is, after 4-6 weeks the body figures out a way to neutralize the results. Gains cease. Now what? The mainstream trainer keeps the client doing the same thing over and over, putting me in mind of the definition of insanity: doing the same thing (a stale training routine) over and over, yet expecting different results (increases in muscle size and power.) This is not to say that a routine that has proven effective cannot be successfully used at some point in the future. A Parrillo Certified Personal Trainer will have a dozen or

more proven-effective weight training strategies to select from - along with an equal number of aerobic protocols. When the productive routine you are using runs out of steam, the Parrillo Certified PT recognizes it and changes the routine. The Parrillo PT sees stagnation as soon as it rears its ugly head. A Parrillo PT has been checking changes in body composition using the BodyStat procedure. Once stagnation takes hold, the Parrillo PT recognizes inertia and institutes a radically different weight training regimen. When changing from a current routine to a new one, seek dramatic contrast. Mild or minor changes to a stale workout are insufficient. There are three workout variables that can be tweaked: frequency, how often do you train? Duration, how long is the session? Intensity, how hard do you train? If a bodybuilder has been training six day a week for 90-minutes using a quick pace and moderate intensity (10-12 reps per set) a body-shocking new approach might be to cut training back to four days per week, limit session length to 45 minutes and jack the intensity up to 90% using low, 5-6 rep sets with maximum poundage. This is the type of shocking contrast that sparks momentum where none exists. See if you have a Parrillo Certified PT in your area. Why waste time, effort and money working with one-dimensional personal trainers

Shed fat without losing muscle

Ibruprofen apocalypse

Muscle soreness

The bodybuilding equivalent of insanity

Iron Vic Speaks!

BY IRON VIC STEELE

Hello again!

About five years ago you wrote me out a lifting/nutrition program. I needed to add size for football. I was a small running back and your program worked like a charm. Between my junior and senior year in high school I grew two inches in height and added 25-pounds of muscle. l went from 150-pound scat back to a 175-pound power runner. I was selected all county as a senior and went on to play Division II ball. I am now playing semi-pro ball and digging it. I want to lean out. I got up to a chubby 200-pounds after college and lost all my speed. I am back down to 190 and want to drop 10 more pounds, from 190 to 180. I need to improve my 40-yard dash time and my agility - but I need to hold onto my muscle. My power is now my signature. I just need to get super lean. What Parrillo supplements would sync with a three-month lean out off-season preparation blitzkrieg? Royce, SoCal

I remember you. Your dad wrote me a nice letter after you won the scholarship. You need to do things different at age 23 than you did at age 18. Back in the day, you were skinny and lean and trying to thicken up; nowadays you are thick and sluggish and trying to lean out. To hang onto the muscle while losing body fat you will need to keep the calories clean and the protein intake high. Lean protein preserves muscle and is critical for retaining muscle while losing body fat. Kick the reps upward, concentrate on 8-12 rep range and employ multiple sets, move quickly

and establish a workout rhythm. Cardio is done every single day and needs to be intense and mostly in the form of drills designed to improve football skills. The best way to get a faster forty is to run a lot of 40s and lose a bunch of body fat without losing muscle and power. I would emphasis supplemental protein: I would try Parrillo’s All-Protein powder™. When mixed with cold water the taste duplicates the taste and texture of milk. Each glass has 30 + grams of pure protein and no fat and no sugar. The Parrillo Protein bar is a nutritional powerhouse, a meal in a wrapper. The Protein bars are delicious and have a perfect micro-nutrient balance: 60% low GI carbs and 40% high BV protein. Do not forget to drink a serving or two of 50-50 Plus™ after every high intensity

that will never be able to get you to where you want to go?

Good Afternoon,

I see where they just came out with a study that shows Ibuprofen retards and impedes muscle growth, particularly if it is taken regularly in higher doses after a workout. Without getting too deep into the science weeds, ibuprofen is a powerful and effective anti-inflammatory, so much so that it essentially throws a wet blanket over hypertrophy. This must come as bad news to all those bodybuilders that you and I knew that would religiously pop a few Ibuprofen post-workout to help with joint pain. I know an awful lot of bodybuilders that would take ibuprofen as a regular part of their post-workout recovery strategy. Who knew?!

Zachary, Plano

Science has a way of coming up with stuff a day late and a dollar short. We could have used this information 30 years ago. You are right; a significant number of serious bodybuilders would take a couple ibuprofen tabs after every tough workout. The science seems to make sense. I suppose you could look at it as hypertrophy, forced muscle growth, could be considered a form of inflammation. A truly effective training session is shocking to the

November 201726 1-800-344-3404

fatigue, load up on healing nutrients. This is done before, during and after a hardcore training session. Thirty minutes before the session, a smart bodybuilder will take 3-5 Muscle Amino Formula™ capsules. These are pure branch-chain amino acids and this nutritional tactic preloads muscles with what is about to be exhausted. As the training session is winding down, start sipping a serving or double serving of 50-50 Plus™, the Parrillo post-workout replenishment shake. At the end of the session, down a half dozen Parrillo Liver Amino™ tablets. Each tab contains 1.5 grams of slow release protein and is loaded with blood-detoxifying heme iron. This three-way supplemental punch, along with precision Parrillo nutrition will alleviate a goodly percentage (if not all) of your post-workout soreness. Also, quit working high reps exclusively, shift to low reps for some serious contrast.

Product PricelistCapTri® Butter Flavor CapTri®Max Endurance Formula™Enhanced GH Formula™Advanced Lipotropic Formula™Joint Formula™Bio-C™Natural-E Plus™Liver Amino Formula™Mineral-Electrolyte Formula™Muscle Amino Formula™Ultimate Amino Formula™Essential Vitamin Formula™Creatine Monohydrate Formula™Calcium PyruvateEvening Primrose Oil 1000™Fish Oil DHA 800 EPA 200™Pro-Carb Powder™

Vanilla, Chocolate, and StrawberryHi-Protein Powder™

Vanilla, Chocolate, Peach, Strawberry, and BananaHi-Protein™ Single Serving Pouches

Vanilla and ChocolateAll-Protein Powder™

Milk FlavorOptimized Whey Protein™

Vanilla Malt, Chocolate Malt, and Strawberry MaltOptimized Whey™ Single Serving Pouches

Chocolate Malt and Vanilla Malt50/50 Plus Powder ™

Vanilla, Chocolate, Milk, and Orange CreamChocolate Fix Protein Powder

Chocolate Almond Coconut

Parrillo Protein Bars™Vanilla Créme, Fudge Brownie,Strawberry Shortcake and Peanut Butter Delight.

Parrillo Energy Bars™French Vanilla, Peanut Butter Supreme, Chocolate Almond Coconut, Chocolate Cherry Cordial and Graham Cracker.

Parrillo Protein Chew Bars™Vanilla and Chocolate Graham Cracker

Parrillo High Protein High Fiber Soft Chew Bars™Chocolate, Pecan Praline, Toffee, and Peanut Butter

PB for MCTInstant Hi-Protein Low Carb Pudding™

Chocolate and VanillaHi-Protein Pancake & Muffin Mix™

Maple and BananaHi-Protein Cake & Cupcake Mix™

Chocolate, Vanilla, and Spice CakeProtein Frosting Mix™

Vanilla, Chocolate, Peanut Butter (Allergen-Free), and Cream CheeseProtein Ice Kreem™

Vanilla, Chocolate, Strawberry, and PeachContest Cookie Mix™

Plain, Chocolate and Butter Flavored ShortbreadContest Brownie Mix™ (Chocolate)High Fiber Chocolate Syrup Mix™

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

High Thermogenic Energy SourceHigh Thermogenic Energy SourceNutrients for Hard TrainingNutrients for Endocrine FunctionNutrients for Fat MetabolismNutrients for Healthy JointsVitamin-C with Bioflavonoids100% Natural Vitamin-EPower Packed Protein with Heme IronNutrients for Electrolyte BalanceNutrients for Muscle GrowthNutrients for Hard DietingNutrients for VitalityBoosts Muscular Energy StoresCalcium SupplementEssential Fatty AcidsEssential Fatty AcidsClean Carbohydrate Energy Source

Outstanding Functional Protein

Outstanding Functional Protein

High Efficiency Protein Dietary Supplement

High Biological Value Protein

High Biological Value Protein

Protein and Carbohydrates for Workout RecoveryProtein drink for chocolate lovers

Portable 60/40 Nutrition

High Powered Nutrition

Chews Like Taffy

Our Newest Bar! Soft and Chewy Texture

Protein Packed Peanut Flavored SpreadHigh in Protein, Low in Carbs

Great Taste, Guilt Free

Great for Strict Diets

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

Try this on Parrillo Ice Kreem™ or Brownies!

32 oz32 oz150 capsules150 capsules150 capsules90 tablets90 tablets90 capsules400 tablets150 tablets150 capsules150 capsules150 tablets300 grams150 capsules90 gelcaps90 gelcaps35 oz

32 oz

20 pouches

28 oz

28 oz

20 pouches

32 oz

32 oz

12 / box

12 / box

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12 / box

16 oz16 oz

24 oz

24 oz

21.2 oz

32 oz

25.4 oz

22.3 oz16 oz

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Iron Vic Speaks!

body and it is that shock that triggers muscle growth. Muscle building is really a defensive act on the part of the body: the body creates more muscle to cope with the repeated and unrelenting stress of hardcore weight training. Now here comes an anti-inflammatory and essentially blows out the hypertrophy pilot light. This will sure make me think twice before mindlessly, thoughtlessly popping a few Ibuprofen because my knees and hips are sore after a body-crushing squat session. (*Editor's note: Use Acetaminophen which is a pain reliever not an anti inflammatory.)

Vic,

Is muscle soreness good or bad? I have training partners that seem to have very little post-workout soreness while I end up damned near crippled. My muscles are actually sore to the touch – yet my training partner claims he doesn’t get sore. He does the same workout as me using pretty much the same poundage, while he’s a better bencher, I am stronger on the leg stuff. He seems unaffected while I get seriously sore. Is there anything I can do to lessen the after effects?

Sam P., Maryland

I feel your pain: I too get seriously sore, still do. Soreness, as you are noting, varies in severity athlete to athlete. I once trained for a long period with a world champion athlete. He never got sore: I would do the same workout and could barely walk for the next three days. Generally speaking, there are two types of soreness: the first type is characterized by deep fatigue, muscles are not sore to the touch however there is an overwhelming sense of tiredness, particularly in the muscles and body parts most recently trained. Deep fatigue soreness is associated with low rep power training. High rep and super high reps, as in 12-20 reps, are the usual culprit for sore-to-the-touch muscles. There is an old bodybuilding cliché that goes, “There is no such thing as over-training (tiredness and soreness) only under-eating.” In other words, resistance to soreness can be increased by improving your nutrition. Start by increasing the intake of (quality) calories. John Parrillo has long supported this approach. “Most over-training is a result of under-eating: taking in too few calories in relation to the severity of the training effort.” To forestall, lessen or eliminate soreness and post-workout

“There is no such thing as over-training (tiredness and soreness) only under-eating.” In other words, resistance to soreness can be increased by improving your nutrition.

Michelle KurzbanSeptember 2017

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