publisher - bodybuilding supplements · new beginning. “i began plotting a comeback, in my mind a...

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

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] by:

In 1986 young DarrylBanks was one of themost promising amateurbodybuilders in the UnitedStates. He had had anoutstanding competitivecareer as a teen, but atage 21 he was involved ina catastrophic auto acci-dent that left him para-lyzed from the waistdown. “I had been in seri-ous training for the NPCNational Championships: itwas to have been mygraduation from national-level teen bodybuildingcompetitions to national-level open men’s competi-tion. A month before theNPC championships Ibroke my back in a carcrash.” He says this withan eerie detachment thatonly comes with twentyyears distance from thefact.

s bad as it was, itcould have beenworse. “At first thedoctors thoughtthat my injuries

were so severe that I would beparalyzed from the neck down, aquadriplegic.” Thank heaven forsmall favors. Darrell was deter-mined to turn his tragedy into anew beginning. “I began plottinga comeback, in my mind aplan formed as I lay recuper-ating. I would concentrate onthe bench press and entercompetitions.” He did sowith outstanding results.Nearly a quarter of a centuryhas passed and in the interimDarrell Banks has capturedtwo world bench presschampionships and fournational bench press titles.Now in 2002 he is looking tostrike off in a totally newdirection. Actually it is an olddirection for Darrell as he hasdecided to reapply himself toan old and forgotten passion:competitive bodybuilding.Back in 1980, no one couldhave imagined this miracu-lous turn of events.

As soon as he was re-leased from the hospital, DarrellBanks threw himself into seriousweight training. Though his legswere permanently damaged, therewas nothing wrong with hischest, arms, shoulders and upperback. He pushed and pulled,pumped and grunted until he felthimself ready. He began lookingaround for a bench press compe-

tition. Weighing 132 pounds,young Mister Banks entered hisfirst powerlifting competition in1992 and created a minor buzzwhen he bench pressed 275-pounds. He was just gettingwarmed up. He took off a fullyear off from competing inorder to “gain some size.” Here-emerged weighing 155-pounds and in his second

competition blasted up 352pounds. With shocking sudden-ness Darrell Banks rocketed tothe top of the national rankings.Over the next few years headded even more muscle. Hisbench press climbed everhigher until in 1995 weighing

180-pounds, Daryl bench-pressed a staggering 440-pounds. Since his accidentDarrell Banks metamorphosedinto a bench-pressing brotherfrom another planet, winningfour national championships andtwo world championships. Nowat age 34, Darrell is in search ofnew worlds to conquer.

“I decided to competeonce again in my first iron sport,bodybuilding. I intend to enterthe Junior National Wheelchairbodybuilding championships onJuly 13th in Louisiana.” This isnot to say that he’s giving uppowerlifting, on the contrary, hefeels pursuing both iron disci-

www.parrillo.com Performance Press / April 2002 4

plines simultaneously helps himget better in both sports. “I havealways included a fair number ofbodybuilding exercises in mypowerlifting routines and becauseof this there were no majormodifications or compromises Ineeded to make in my lifting. Ipretty much use the same liftingapproach for both powerlifting

and bodybuilding.” The biggestchange is that now Darrell Bankspays close attention to precisiondieting. “My approach topowerlifting always included awide range of bodybuilding styleexercises – you could call itpower bodybuilding – so I reallyhad a minimum of modificationsto make to my training. Now

dieting on the other hand wassomething I was long out ofpractice with. I felt I neededsome outside professionalhelp.” Who did Darrell turn towhen he needed professionaladvice on constructing aserious bodybuilding diet?None other then a fellowAlabama native from Muscle

Shoals (how apt) named ToddSwinney.

How can Todd, whohangs his professional shinglein Baltimore, and who is nowand forever associated withthe Baltimore/Washingtonbodybuilding scene have adirect hand in formulating the

eating habits of one of theworld’s premier powerlifters800-miles from his base ofoperation? This guy has tentaclesthat spread everywhere! Peoplethink of Todd as a Baltimoreinstitution but they forget thatTodd is a native Alabamian andeach year he spends time in thestate. Darrell explains how it

came together, “I raninto Todd at an Ala-bama bodybuildingcompetition. Since Iwas a long timeParrillo supplementuser, we struck up aconversation.” Onetopic led to anotherand before you couldsay George Wallace,Todd and Darrell wereexploring the possibil-ity of his designing adiet for Darrell’s Julyshow. “After reviewingmy training, Todd andI agreed that my basicapproach, cycling mybenches, inclines andnarrow-grip benchpresses, powerliftstyle, made goodsense.” Here isDarrell’s 14-dayTraining Split (see

graphic).

Todd designed a diet forDarrell that relies on Parrillomethodology and Parrillo nutri-tional supplements. “Currently, Iam eating 360 grams of carbohy-drates and 320 grams of proteina day. My body weight is 187.My body weight goal is 197. I

5 April 2002 / Performance Press www.parrillo.com

use CapTri every day in order tomeet my clean calorie require-ments without having to stuffmyself with food.” Darrell eatssix meals a day, evenly spreadthroughout the day.Each meal containsapproximately 600calories. “Todd hasme supplementingwith primrose oil andI drink three ParrilloWhey proteinshakes per day. Inaddition, after aweight workout, Iwill drink a Parrillo50-50 Plus shake toreplenish nutrients.”Darrell Banks hasbeen a long timeParrillo productuser and feelsParrillo productsare partly respon-sible for his amaz-ing body andphenomenalstrength. “I havenever used anyproducts that packsthe punch ofParrillo products.They’re the bestand I recommendthem withoutreservation.”

Darrell is“dialed in” tocompete inpowerlifting weigh-ing 196 pounds and expects tobench 457 pounds. He willcompete in the Alabama Statepowerlifting championships May18th. Two months later, on July13th, Darrell Banks will make his

bodybuilding reemergence(after a fifteen - year absence)when he competes at theWheelchair Junior NationalBodybuilding Championships.

“I expect to compete in thebodybuilding competitionweighing around 185. In thegap between the power meet inMay and the bodybuildingshow in July, I will concentrate

on etching in muscular detail,increasing my muscular defini-tion and whittling down mywaistline. I feel very fired-upabout competing in both

sports.” On August 18th,barely a month aftercompeting at the juniornational bodybuildingchampionships, Darrellwill lift in the worldwheelchair bench presschampionships in Malay-sia. “I won the world titlein New Zealand in 1999and I am looking tocompete again for theworld title but this time asa middle heavyweight(class limit 198-pounds)instead of as a light heavy-

weight, as I have in recentyears. I feel that in order towin the world title I willhave to bench right around500-pounds.”

Darrell Banks has amighty full competitivedance card and he servesas a shining example offortitude, guts and perse-verance for the rest of us.When you contemplate theadversity he has overcome,and ponder his amazingathletic feats and anticipatethe duel sport challenge heis about to undertake, youare left shaking your headin disbelief. Can thisParrillo-powered wonder

of nature conquer the world intwo sports simultaneously?It might be an intense, uphillbattle but I’d put my money onDarrell Banks in a heartbeat.


was at the Arnold Classic afew weekends ago and sawhundreds of vendors sellingsupplements in every type of

form you can imagine! Supple-ments for fat loss, muscle growthand enduarance formuals to namea few. But for you people thathave been around this buisnessfor a while, you know that nomatter how good a supple-ment is there is no magicpill or secret formula thatcan burn off thatunwanted body fat inyour sleep, or increasemuscle mass at twicethe rate it wouldnormally take! Thetruth is, there aren’t anyquick answers tochanging your body! Itmade me realize what aquality product Parrillo isand why Parrillo Perfor-mance is the answer forsomebody who wants optimumresults.

At the Arnold Classic, I spoke toa lot of people. One inparticular is a guy whotrains a lot of the pros’[bodybuilders]. He knowsParrillo products are thebest. I overheard him as hewas talking to a youngbodybuilder – he asked thekid what kind of supplements hewas taking and the kid told himParrillo Performance. The guynodded his head and said, “you

couldn’t be on a better product!”

Changing your body is aboutproper nutrition, intense training

and quality supplementation!Parrillo Performance has the bestsupplements on the market. Butit’s more than that - with Parrillo,

you not only get a quality product,you also get an education.

Before I started working withParrillo again, I was overweight andout of shape. I weighed 195 pounds

with 35% body fat. 11 monthslater I am 224 pounds and 5 ½

% body fat. People ask mehow I did it. I must admit

some of it was musclememory. But muscle

memory didn’t takeoff body fat or ADD15 pounds of NEWmuscle! I did thisbecause of theeducation I gotfrom John Parrillohimself, theParrillo Perfor-

mance Training &Nutrition Manuals

and Parrillo Perfor-mance supplements. I

combined this educationwith intense training, fascial

stretching, proper nutrition, andParrillo supplementation. This is

also known as The Parrillo Prin-ciples and Methodology.

Let’s talk about how Itook the fat off. Goodnutrition and aerobics ofcourse! A great deal ofthe aerobics were donefirst thing in the morn-

ing on an empty stomach and thenimmediately after training. Why atthese times? Because first thing inthe morning your glycogen stores are


depleted, and immediately follow-ing a long hard grueling workoutthey are again depleted. You burnmore fat when your glycogensupply is used up.

Then of course isgood nutrition. Inever starved myselflike so many peoplethink you have to doto lose weight. I ate(and still eat) foodsthat don’t put on fat.Lean, “clean” foods.Lean protein, mostlychicken breast, butalso fish, turkey, tunafish, and lots of eggwhites. I eliminateddairy, fruits and fruitjuices. Some peoplethink these are goodfor you (and for somepeople they are), butthey are the worstthings for you when itcomes to putting onfat. I also eliminatedrefined carbohydrates.Refined carbs are inthings like pasta,bread, bagels, torti-llas, cakes, cookies,etc. For supplementa-tion I used ParrilloPerformance LiverAmino™, MuscleAmino ™, UltimateAmino™, AdvancedLipotropic Formula™and CapTri®.

Next we’ll talk aboutputting on muscle.That’s simple! It’s the workoutthat activates muscle growth.Muscles are made from nutrientsin the food we eat. I ate largeamounts of lean protein and of

course Parrillo Performance Hi-Protein. My carbs came from allnatural foods like potatoes, rice,sweet potatoes, oatmeal, vegetables

and of course I added quality calorieswith CapTri®. And I trained like amadman every chance I got! I wasable to have long grueling trainingsessions because my body had all the

nutrients it needed to rebuild themuscle. Fascial stretching alwaysfollows intense training sets.Fascial stretching pushes toxins out

and allows thenew nutrientsin. Themuscles needthese nutrientsto repairthemselvesfaster andmore effi-ciently. Ifyou don’tsupply yourbody withpropernutritionduring a verydemandingtrainingsession, yourmuscles willnot recover orgrow. Youneed to keep asteady supplyof qualityprotein,carbohydratesand essentialfatty acidscoming in.For supple-mentation Iused ParrilloPerformanceMuscleAminos,LiverAminos, andmoreCapTri®.Interesting

that I used CapTri® for losingweight and for adding muscle.CapTri® one the best products everintroduced to the bodybuildingsport. And the guru himself, John


If you’re looking for some 1 to 1training, I have a very uniqueprogram call The Parrillo ProtégéProgram. You come to Cincinnatiand stay with me, you train withme and you eat with me. Youshadow me while I train myclients, you learn one to one whatintense training really means andhow to eat to grow! I havenational caliber athletes (men &women of all ages) from all overthe country that participate in thisprogram and are making gainsthey wouldn’t have made if notfor being a part of this program!

Some of these people have been herea few times for repeated “butt-kickings”. I’ve had dozens of peopleout here for the Protégé Programand haven’t had one unhappy client!

One of the best things you could dofor yourself is attend a FitnessCamp or be a protégé by attendingthe Parrillo Protégé Program. Formore information contact ParrilloPerformance at 800-344-3404 orcontact me at (513) 509-9916,email me [email protected], orcheck out my web sitewww.francosantoriello.com.

Parrillo, first introduced it!

If you want to learn how to pull allthis information together, come toCincinnati and learn first hand!John and I have a Fitness Campregularly. These camps are 2 dayson the weekend. These camps areguaranteed to change the way youthink and feel about training! Youwill learn things you never wouldhave learned elsewhere and youwill leave with a whole newunderstanding of what your body iscapable of!


ant to rev upyour fat loss?Include morefiber in your

diet. It’s as simple as that. Forbackground, fiber is the indi-gestible portion of plant foodsand is necessary for good health.It absorbs moisture in the bodyand adds bulk to the feces. Inthe absence of fiber, food movesslowly through the system,putrefying in the body andeventually creating stools thatare difficult to pass. A high fiberdiet, on the other hand, keepsthe digestive system healthy andmay even enhance fat loss.

As recommended onJohn Parrillo’s Nutrition Pro-gram, starchy carbohydrates andlean, fibrous vegetables areexcellent sources of fiber. Thereare two types of fibers in thesefoods, each with different healtheffects: water-soluble fiber andwater-insoluble fiber. Water-soluble fibers include gums, agelatinous polysaccharide in

plants; pectins, a substance thatbinds cell walls in plant tissues;mucilages, a protein/polysac-charide; and hemicelluloses, apolysaccharide. These havebeen shown to reduce choles-terol levels and to slow therelease of glucose into thebloodstream following a meal.Good sources of water-solublefiber include rice, oatmeal,barley, corn, legumes, andcarrots.

Water-insoluble fibersinclude lignins, a constituent ofplant cells that holds themtogether; cellulose, a polysac-charide found in the cell wallsof plants; and some hemicellu-loses. These fibers supply thebulk which keeps foods movingthrough the digestive systemmore quickly. Good sources ofwater-insoluble fiber includeleafy vegetables, root veg-etables, and whole grains.

Specifically, here’s howa diet high in fiber helps keepyou lean:

1. Fiber makes you feelfull.

2. More energy (calories)is spent digesting and absorbinghigh-fiber foods.

3. Fiber lowers insulinlevels (remember, insulin is ahormone that stimulates fatproduction.)

4. Fiber suppresses theappetite by stimulating therelease of appetite-suppressinghormones.

5. Fiber decreases thetime it takes for food to movethrough your system, meaningfewer calories are left to bestored as fat.

To get the protectivebenefits from fiber, the NationalResearch Council recommendseating 20 to 35 grams of fiber aday. With this in mind, it’s agood idea to become familiarwith the fiber content in foods.That way, you can make betterhigh-fiber choices. The tablesbelow provide a list of healthyfoods and the fiber they contain.


he behind neck press is abasic compound movement.To perform this movement

grasp thebarbell withan overhandgrip fromrack. Positionbar directlyoverhead.Lower the barto the upperneck area,behind yourhead, makingsure it feelscomfortable.Then pressthe bar untilyour arms areextendedoverhead, butdo not lock out the elbow jointcompletely. During motion, don’traise your shoulders, or lose balanceof the bar. If you have a lower backproblem, make sure to use a backsupported bench. If you feel pain inthe joint, then avoid this exercise.

This exercise targets theanterior and lateral heads of thedeltoid. The anterior, or front, headof the deltoid performs shoulderabduction, flexion, medial rotationand horizontal adduction. (Abduc-tion is moving your arm away fromyour body, flexion is raising the armupward, medial rotation is turningyour whole arm inward and horizon-

tal adduction is moving your armtoward the middle of your body ona horizontal plane.) The lateral,

or side, head mainlyperforms only shoulderabduction. Both headshave a common insertionpoint at the deltoid tuber-osity, but have differentorigination points. Whilethe lateral head originatesfrom the acromion process,the little knobby bone felton top of the shoulder, theanterior deltoid originatesfrom the outer third of theclavicle.The glenohumeral joint

(shoulder joint) actionduring the concentric

portion of this exercise isshoulder abduction in thefrontal plane on a sagittalaxis. The fontal plamedivides your body intofront and back half, and asaggital axis runs fromfront to back horizonatlly.The humerus is in externalrotation, putting theanterior deltoid in a moredirect line of pull, over the lateraldeltoid head. The anterior deltoid

is involved in shoulder abductionwhen the shoulder is externallyrotated. The lateral deltoid isinvolved in shoulder abductionwhen the shoulder is internallyrotated, such as during uprightrows.

The assisting muscleinvolved in this exercise is thesupraspinatus, because of theexternal rotation, and the tricepsbrachii, because of elbow exten-sion. The middle and lowertrapezius and the serratus anteriorassist synergistically, because ofthe rotation of the scapula.

The long head of thetriceps brachii acts as a dynamicstabilizer. A dynamic stabilizer is abiarticulate muscle (a muscle thatcrosses more than one joint) thatsimultaneously shortens at the

target jointand lengthensat theadjacent jointwith noappreciabledifference inlength.Dynamicstabilizationoccurs duringmany com-poundmovements.The uppertrapezius and

the levator scapula act as stabiliz-ers, while contracting but contrib-


ute no significant movement.

Tips:* Using a back support will

take a lot of pressure off of yourback, but your back muscles willnot come into play as much as ifyou did it on a flat bench.

* Push the bar straight overyour head. Any leaning of the bartoward the front or the back willcause you to move out of the planeof action. Some force will have tobring your back into that plane ofaction, and it is usually yourrotator cuff.

* Make sure you use youfeet to stabilize your lower body.

Tighten your abdominal musclesto ensure proper body balance andposture.

* Inhale as you lower thebar, eccentric portion, and exhaleas you raise the bar, concentricportion. Proper breathing willensure oxygen is being deliveredto the muscle and will helpstabilize your torso during exer-tion.

What is it good for?Powerful and strong shouldermuscles are useful in otheractivities and sports other than abodybuilding contest. Strongshoulders are useful for boxers,

football players, gymnasts, base-ball, and tennis, just to name a few.Most all throwing motions involvethe anterior deltoid, and a gymnastworking on the rings or unevenbars uses the shoulders extensively.

Check with your therapist ordoctor before beginning anexercise regimen or if you haveshoulder problems before per-forming this exercise. This articleis exerted from Tracy Anderson’sbook Movement Science forPersonal Trainers. Questions andcomments are welcomed and canbe given at www.LFNOnline.com.

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Make the Commitment and...Join the elite group of trainers who are making a real livingdoing what they love. This certification is like no other,with the everyday assistance to your questions from theworld’s foremost authority on personal fitness, JohnParrillo.

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

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

Parrillo Performance4690 K Interstate Drive Cincinnati, OH 45246

www.parrillo.com

Hemet, Ca March 30-31 (Level One)Cincinnati, Oh April 27-28 (Master Certification)Cincinnati, Oh May 18-19 (Level One)Oklahoma City June 15-16 (Level One)York, Pa July 13-14 (Level One)

at is not a four-letterword! You needcertain fats calledessential fatty acids

(EFAs), which must be sup-plied by your diet. EFAs regu-late many biological functions,including the manufacture ofconnective tissue, cellularwalls, and hormones.

After meeting your dailyprotein and carbohydraterequirements, be sure toinclude a certain amount offat in your diet. Goodsources are safflower oil,sunflower oil, linseed oil orflaxseed oil – and eveningprimrose oil in supplementalform. These dietary fatsprovide essential fatty acidsand help the body absorb fat-soluble vitamins such asvitamin A, vitamin D, andvitamin E.

Evening primrose oil, inparticular has specific benefitsfor athletes, bodybuilders –really, anyone who is interestedin improving personal healthand fitness.

Evening primrose oilcomes from a plant that growswild along roadsides. It is sonamed because its yellowflowers resemble in color realprimroses, and these flowersopen only in the evening.

From this oil, your bodycan directly obtain GLA, whichstands for gamma-linolenicacid. GLA is ultimately con-verted into the prostaglandinE1 series, a group of beneficialchemicals that helps reduceinflammation, regulates blood

clotting, decreases cholesterollevels, and lowers high bloodpressure, among other func-tions. Thus, evening primroseoil is indicated for variousdiseases or conditions in whichprostaglandins are associated,and these include premenstrualsyndrome (PMS); heart dis-ease; diabetic neuropathy, atype of nerve damage that is a

complication of diabetes; andarthritis.

Here’s a more detailedrundown of what eveningprimrose oil can do for you:

Joint Flexibility

If your joints are creakyand achy, don’t despair.Evening primrose oil to therescue.

A growing number of

medical experts and scientistsnow believe that taking GLA-rich oils such as evening prim-rose oil can effectively fight theinflammation - the major causeof swollen, painful joints. Asexplained above, GLA is abuilding block of a beneficialtype of prostaglandin, whichexerts an anti-inflammatoryeffect on the body.(1) Thus,

supplementing withGLA increases produc-tion of these prostaglan-dins and may helpcontrol the pain andinflammation associatedwith joint problems andarthritis.

Obesity

Evening primroseoil may be fat fightertoo. GLA, one of itsbeneficial constituents,

has been researched for itseffect on weight loss in bothanimals and humans. Instudies with rats, GLAreduced body fat content.

As for humans, somescientists believe that peoplewith GLA deficiencies tend toproduce more fat in their bodies.Supplementing with eveningprimrose oil has helped themlose weight. (2)

Research shows that thesupplement works best if youare more than 10 percent aboveyour ideal weight. And, in somepeople, evening primrose oilpromotes weight loss withoutreducing caloric intake. It is also


believed to help rev up themetabolism, so that you burnmore calories. More informationon these effects are needed,however. (3)

Evening primrose oil mayhelp reduce fluid retention,medically known as “edema.”(4) When you retain water, youbloat out, giving the appearanceof being overweight. Riddingthe body of excess water canmake you look leaner. One wayto do this is bysupplementingwith eveningprimrose oil,which can helpyour body regu-late water morenormally andprevent fluidretention.

ImmuneBooster

Amongoilseeds, eveningprimrose oil has demonstratedsome of the most powerfulantioxidant activity. In onestudy, evening primrose oil wasable to destroy the hydroxylradical, a form of hydrogenperoxide. Once generated, thisnasty free radical attacks what-ever is next to it, setting off adangerous chain reaction thatgenerates many more freeradicals. The result is cellulardamage. In the same study,evening primrose reduced theformation of “superoxide” freeradicals — a type of free radicalthat is particularly harmful to

heart cells. (5)

Heart HealthTaking evening prim-

rose oil may be one moredefense against high choles-terol. In a small study of 10patients with high cholesterol,supplementation with 3.6grams a day of evening prim-rose oil significantly reducedartery-clogging LDL choles-terol – by 9 percent. In addi-

tion, animal experiments showthat evening primrose oilreduces plaque, fatty depositsthat build up in arteries, clogtheir passageways, and con-strict blood flow. (6)

Using Parrillo EveningPrimrose Oil 1000™

Our supplement con-tains 1000 mg of eveningprimrose oil. This includes 100mg of GLA, 760 mg of linoleicacid (which has numeroushealth benefits of its own), and30 IU of vitamin E, an impor-tant antioxidant vitamin. The

amount of GLA in this supple-ment is superior to many formu-lations on the market.

We recommend that youtake one to three capsules daily,for general well-being. If you’retreating breast pain, you maywant to up the dosage to 6 gramsdaily. There are virtually no sideeffects from supplementing withthis friendly fat.

References1. Murray, M.T. 1996.Encyclopedia of nutritionalsupplements. Rocklin, Cali-fornia: Prima Publishing;Craig, W.J. 1999. Health-promoting properties ofcommon herbs. AmericanJournal of Clinical Nutrition70: 491S-499S.2. Greenwood-Robinson,M. Good Fat vs. Bad Fat.New York: Berkley Books,2002.3. Greenwood-Robinson,M. Good Fat vs. Bad Fat.New York: Berkley Books,2002.

4. Hardy, M.L. 2000. Herbs ofspecial interest to women.Journal of the AmericanPharmaceutical Association40: 234-242.

5. Darlington, L.G., et al. 2001.Antioxidants and fatty acidsin the amelioration of rheu-matoid arthritis and relateddisorders. British Journal ofNutrition 85: 251-269.

6. Greenwood-Robinson, M.Good Fat vs. Bad Fat. NewYork: Berkley Books, 2002.


ach year people inAmerica spend billionsof dollars on exerciseequipment, health clubmemberships and

nutritional supplements and dietplans. After all of that you expectpeople to get leaner not fatter!Whose fault is it? The answer issimple…it’s our fault, parents! Isee children as young as 8 yearsold with weight problems. Suresome children have genuine geneticweight difficulties, but the majorityof overweight children are eatingthe wrong foods because that’swhat their parents are feedingthem. We prepare meals for ourchildren like pizza, hot dogs,Lucky Charms and Pop-tartsinstead of good healthy food.Why?! When our children areyoung they don’t know the differ-ence between good food and badfood. Why are we introducing ourchildren to junk food – which yourkids will learn about soon enough.Why not serve our children fruitsand low-sugar cereal for break-fast, chicken sandwiches with redpepper and cheese sticks forlunch and turkey meatloaf fordinner? I am so tired of hearingparents say, “My children won’teat that kind of food”. Makedessert a reward for eating all oftheir dinner rather than an expecta-tion and they will eat what you servethem.

We are constantly trying to recycleplastic and newspapers and youalways hear about protecting the

ozone layer, but what are we doingto save our bodies? What good isa clean earth with sick bodies?John Parrillo’s principles on eatingcan be applied to children and notjust adults. Parrillo’s philosophyon clean proteins, starchy carbs

and fibrous carbs at each meal areexactly what families need to hear.Sure, children need to bend therules somewhat by incorporatingfruits and dairy products into theirdiets because they are still devel-oping and growing. But whatwould happen if we got our

children hooked on oatmeal,chicken, broccoli and sweet pota-toes? What would happen if we gotour children hooked on Parrillo’sHi Protein Low Carb pudding andenergy bars rather than Ho-Ho’sand Ding Dong’s. I’ll tell you whatwould happen, families would startto thin down, increase their energylevel and look great. Try puttingthe Parrillo’s Fudge Brownie orVanilla protein bar in the micro-wave for seven seconds – trust me,they’ll melt in your mouth. Thebars are conveniently packaged insmall boxes so that you can takethem along with you anywhere.They make perfect snacks andreally take the edge off betweenmeals. I truly believe that the wayyou look depends 80% on your dietand 20% on exercise. The oldsaying, “You are what you eat”couldn’t be any more true.

So when I say, “Wake up Mom andDad” I’m talking to all adults.Start following Parrillo’s eatingprinciples, incorporating Parrilloproducts into your diet and passingdown your wise knowledge to yourchildren and friends. FollowParrillo’s principles as a family.It’s much easier when you havesomeone doing it with you. Sup-port each other and you’ll beamazed how easy it can be. Teach-ing someone to eat healthy is notjust good advice, it’s a lifelong gift.

Take care of yourselves andremember to eat your greens to staylean.


Clifton Torres

kay, you bodybuilderstud or studette.You’ve been traininghard for a long time,

and your body has taken on someexceptional size and shape.People probably ask you all thetime if you compete. Yet despiteall the discipline and sacrificeyou’ve dedicated to your liftingand nutrition, you still haven’ttaken that final step of puttingyour physique on the line againstothers and subjecting yourself tothe clinical scrutiny of a judgingpanel. Why not just go aheadand do it, instead of thinkingabout it and putting it off for theelusive “someday?” Competingin a bodybuilding contest can beboth the most challenging andrewarding task you will everundertake, the logical conclusionto everything you’ve done in thegym and at the dinner table. Inthis article we’ll assess brieflywhether you really are ready, andwhat major elements go intopreparing for a contest.

SizeFirst of all, do you have a signifi-cant amount of muscle mass?Nobody will expect you to looklike Ronnie Coleman or DorianYates at a local novice show, butyou should still have an appre-ciable amount of muscle com-pared to the average weighttrainer. I would suggest attend-ing a local contest to check outthe level of competition you willbe up against. You might dis-cover you still have some size togain before you compete, or you

might instead be pleasantlysurprised to find you’re alreadycomparable to the bodies upthere. Keep in mind that if youhave extraordinary shape andsymmetry, you often don’t haveto carry as much size to do wellas someone with more averageshape and proportion. FrankZane had a three-year run asMr. Olympia, handily defeatingmen like Tom Platz and MikeMentzer who literally dwarfedhim in terms of raw size withthe strategy of “quality overquantity.”

Symmetry and proportionThe second objective estima-tion you need to make is totake a good look at your bodyand determine whether youhave achieved proportionatedevelopment in all the musclegroups. It’s very common formen especially to work extrahard on the “show muscles” ofthe chest, shoulders, and armswhile neglecting or giving onlyminimal work to the back andlegs. That’s great if you onlyplan on showing your physiqueoff inside a nightclub, but notso great when you’re consider-ing going up under the brightlights wearing nothing but tinyposing briefs, a light coat of oil,and a smile. You may find youneed to devote a solid year tobringing up any laggingbodyparts before you compete.Don’t be discouraged, many ofthe best bodybuilders in theworld had glaring weak pointsat one time in their careers. As

long as you recognize yourproblem area or areas and makea commitment to improving, it’sonly going to be a matter oftime and consistent effort untilyou are proportional at last.

BallsThis applies to bother genders,despite the sound of it. Do youhave the courage and confidenceto walk out onstage in front ofthe judges and audience withjust posing trunks or a posingsuit on and display your bodyfrom every angle? Not every-body can stand that kind ofpressure, though many of us arein bodybuilding because wecrave attention and approvalanyway. Realize that often thefirst time competing is the mostdifficult, and it tends to geteasier every time. Eventuallyeven those who used to be shyand timid on stage grow more atease and confident. If you putall the work into preparing for acontest, you owe it to yourselfto have a good time once the bigday finally comes.

If you have made it this far andknow that you are ready tomake a go of competing, hereare the main changes in yourtraining and nutrition to beprepared for.

Weight trainingYour weight training reallyshouldn’t change all that much.Many bodybuilders mistakenlybelieve that they need to uselighter weights and perform


higher reps to get ripped. Sadly,this is why so many competitorsshow up at the contest with farless muscle mass than they hadjust a couple months before. Ifyou built your body with heavyweights and moderate reps, youneed to keep trainingthat way to retain yourprecious muscle tissue.The only thing thatshould really change isthat if you haven’t beenincluding many isola-tion movements likecable crossovers forthe chest or leg exten-sions for the quads, it’stime to start incorpo-rating them. “Detail-ing” exercises take ona greater importance asyou near a contest tobring out the deepmuscle separations andstriations. Whateveryou do, don’t dropyour heavy basicmovements like benchpresses, barbell rows,and squats. These arethe exercises that putthe muscle on, so keepdoing them. If yourweights happen to godown a bit as yourbodyfat gets into the low singledigits, don’t sweat it. Justbecause you can only squat with405 a month out from yourshow instead of your off-season455 is no reason to abandon theexercise altogether!

PosingA very important part of gettingready for a bodybuilding contestis posing. As you know fromwhat John Parrillo has beensaying for over twenty years,you should be stretching your

muscle fascia and posing hard atthe conclusion of every setanyway. Add to this at least 30minutes a day of practicingstanding ‘relaxed,’ as the initialprejudging quarter-turn stance iscalled, and holding the manda-tory poses for a duration of oneminute each. Not only will this

help you feel more at ease whenyou finally have to do them onstage, but all the squeezing andtensing brings out a lot moredetail in the muscles than wouldotherwise be possible throughdiet and cardio alone. Practicing

your posing will prepareyou for the contest,when you might have tocompare poses withothers for up to thirty orforty-five minutes atprejudging. Without allthe practice, you willlook awkward, shake,and probably run out ofsteam long before thejudges are throughlooking at you. Youdon’t want to get thatfar only to lose becauseyou didn’t considerposing very important inthe grand scheme ofthings.

CardioYou should be doingcardio year-roundanyway, but pre-contestit will take on a muchmore vital role. Inconjunction with yourdiet, this is the only wayto shed the bodyfat

needed to arrive in true contestcondition, which is about 3-6%for men, 7-10% for women.John Parrillo was the first in thebodybuilding industry to recog-nize that performing cardio in aglycogen-depleted state was themost efficient way to burn fatstores rather than merely stored


carbohydrates. This can beachieved by doing cardio eitherfirst thing in the morning on anempty stomach, or immediatelyafter weight training, but beforereplenishing carbs with anOptimum Whey protein and Pro-carb shake. Depending on howmuch fat you have to lose, youmay need to perform up totwo hours of cardio, fourto six days a week. Usingyour Parrillo Bodystatcalipers will help youkeep track of how muchlean muscle you’rekeeping, and how muchfat you’re losing. Thescale never tells thewhole story.

DietContest dieting isobviously the topicfor an entire articleby itself, but sufficeto say that it boilsdown to increasingyour protein, andreplacing much ofyour starchy carbohydrate intakewith fibrous carbs. John Parrillodoesn’t believe in drastic caloriereductions, and neither do I.Your diet should be long andgradual enough so that you onlylose about a pound a week. Off-season treats like candy, cookies,ice cream, and pizza all have tobe shunned for the 6-12 weeksof your strict contest diet. If youmust ‘cheat,’ do so with treatsthat aren’t really cheat foods atall, like Parillo’s Protein andEnergy bars™, or the new Hi-Protein pudding. The last thing

you want is to compete withoutbeing as lean as you shouldbecause you gave in to cravingsfor junk food. In contrast, bydoing everything right, you’llfeel like a success regardless ofwhere the placings fall becauseyou’ll know you did everythingpossible to ensure success.

SupplementationSupplements are a criticalcomponent of yourbodybuilding at all times,but even more so whendieting for a contest.Because you will betraining at peak intensityfor many weeks, and alsoadding the extra physical

stress of hours ofcardio, you need

to add more ofcertain nutrientsto compensatefor the extrademands. Firston your list isprotein. Anytime you lower

your complex carbs, you mustraise your protein intake tomaintain muscle mass. Sinceit’s difficult to swallow anymore chicken breasts, tuna, oregg whites that you already are,add it in the form of Hi-Pro-tein™ and Optimum Whey™shakes, as well as the Proteinbars and High Protein LowCarb pudding™. Because allthe cardio will put seriousdemands on your iron stores,take 5-10 Liver Aminos witheach meal as well. To keep

your body from catabolizingmuscle while performing cardio,also take 5-10 Muscle Aminos™before cardio sessions, as wellas 5-10 Max Endurance™capsules. The Advanced Lipo-tropic formula™ will help yourbody metabolize fat better, andCap-Tri™ is perfect for keepingenergy levels high when yourcomplex carbs are reduced.

So what do you think? Are youready? If so, get very excited.Once you pick your first contestand start getting ready, you’ll beshocked at how your devotionto intense training and perfectnutrition will soar to a wholenew level. I have been compet-ing since 1989. Though I’m notup there with Ronnie Colemanand Jay Cutler, the satisfactionof getting into a new all-timebest condition is just as reward-ing to me as the big $100,000check for winning the Mr.Olympia. Well, the checkwouldn’t be bad, actually, but Istill have a great time. If youthink you’re digging as deepinto your motivational fires aspossible now, just wait until youknow you’ll be up on stage injust a matter of weeks. Com-peting is one way to take yourphysique to the highest possiblelevel it can reach, and make themost of the total potential thatmost lifters barely even scratch.Take it to the stage and you willbe a winner.

You may contact Ron Harris atwww.ronharrismuscle.com


o you think you’re readyfor the big time, huh?Well let me tell youyou’ve never witnessedanything like this!Every Tuesday a handful

of Parrillo athletes attend a two-hourwork out with, John Parrillo, in theWar Room. It’s hard, it’s high impactand it’s probably one of the mostintense workouts you’ll ever be a part

of. We start off our delightful daywith a one set, 11 station, upper-bodywarm up and ultra leg pounding.

Eleven stationsof 20 or morereps in less thanten minutes!You’re probablythinking“You’ve got tobe kidding me,”but unfortu-nately that is thefurthest thingfrom the truth.This is not awork out for the

lighthearted, this is a work out for thepeople using the Parrillo Method, this

is a workout for people who wantresults.

The trainees start with (Pic#1) “climbing the rope” which theybegin in a sitting position and mustclimb (using only their arms) andtouch the ropes knot at the top.Then they go immediately to 10 repsof “Skinning the Cat” (pic # 2); anexercise in which the trainee spins

upside-down while holding on to twoside grips. It sort of resembles the

“Ring”routine fromthe Olympicgymnasticteam andtakes aboutthe sameamount ofstrength.Next we gostraight to the“benchpress”(pic#3), where

the trainee will proceed to do 20 repsof their selected weight (the weightvaries with each person 135-225lbs.). Remember there is no break

during this set, so taking a breather isout of the question. Then on to thedreaded “Chinese Push-up” (pic #4),where the trainee is suspended upside-down by spotters and proceeds toknock out 20 push-ups suspended on aParrillo modified Dead Lift device.Whew! That’s it for the upper-bodyportion, now on to the lower half! Thetrainee then immediately goes to

“Seated Calve Raises” (pic #5), therethe trainees knocks out 50 reps of 50lbs. As you might guess the trainee isbreathing pretty heavily by now and is

still onlyfiftypercentfinishedwith theroutine!Next wego to 20reps of“Inclined

sit-ups” (pic #6) and thus begins theleg workout. We go to the “Leg curl”(pic # 7) machine and knock out 20reps of 40 lbs., then we go and hammersome “Leg Extensions” (pic #8), 20


reps of 60 lbs. to be exact! By now thetrainee is starting to drag, but Johnwon’t let him quit. He quickly hurriesthe trainee to the next exercise, 20 repsof 140 lbs. on the “Leg Press” (pic #9)

machine. The trainee is fading fast,but yet again John hurries him to the

“Squat” rack(pic # 10),where thetrainee must do20 reps of 135lbs. Thetrainee isexhausted andscreams inpain, but thereis no quit inthe War Room,everyonefinishes theirset! At this

point I’m going to cover somethingthat I haven’t yet…safety. None ofthese exercises are performed withoutspotters. Because when this exercisestarts to wear you down, you have tohave someone there to watch and pickyou back up. It is dangerous when

your body is giving out and there isno one there to help you. So makesure you always have a buddy withyou to help you through any gymrelated exercise. Now back to theworkout! Ok, the trainee is finished

with the Squats and finds that he canbarely move his legs! He staggers tothe last andmother of allstations, the“OverheadStandingSquats” (pic# 11) andlifts the barfrom therack. Thisexercisetakesenormousmentalacuity,balance and concentration, it is thetrainees true test of the workout. Hestumbles backwards, but holds thebar above his head, locking his armsthe best the can and proceeds withthe first of a 20 rep, 55 lbs. station.He screams loudly as his arms andlegs are giving out and by this time

the rest of the trainees are screamingalong with him to encourage him tofinish the set! He’s wobbly, he struggles

to keep hisarms lockedand isencouragedloudly to byJohn Parrilloto concen-trate!“Focus,” hescreams!The traineegrunts andgroans, butcontinues tosquat. Right

when you think the trainee has nothingleft and is about to pass out…the setends. The trainee slams the bar back onthe rack, too exhausted to do anythingelse! He has finished the set and iscongratulated by the rest of the trainees.The trainee then proceeds to the ParrilloLeg Stretch machine and proceeds withpost set facial stretching. He is done withthat set and watches as another traineeproceeds with the same workout.

Parrillo training methods are known toproduce substantial results. Every personthat has been participating in Parrillo’sTuesday workout sessions have enjoyednoticeable muscle gain, increasedendurance and massive jumps instrength, some of them doubling theretheir previous weight lifting max. Trythis workout on your own. I guaranteeyou’ll be astounded by the effects theseworkouts will have on you.


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f you have an “O” shape rightnow, your desire is probably tohave more of an “X” frame –proportional, with a smaller waist.Thus, burning fat is your foremost

fitness concern, since you have a higher percentage ofbody fat to lean muscle and a slow metabolism. Oftenthough, fighting fat is like trying to roller skate uphill:It seems practically impossible! And there’s certainlyno shortage of diets to help with the fight. Anyonewho’s overweight willtry just about any dietthat comes around thebend, regardless of howunhealthy or unsafe itmight be. Yet very fewpeople are willing togive exercise or abalanced eating plan afair shake.

As for a fat-burning diet, the bestcounsel is to follow theParrillo NutritionProgram, in which yougradually increasecalories from wholesomefoods to rekindle yourmetabolism.

Equallyimportant is physicalactivity since it alsoincreases your metabo-lism and makes yourbody more efficient atburning fat. Without exercise, you’re more likely to putthe lost pounds right back on.

Your exercise options must first of all includeweight training to develop firm, calorie-burningmuscle. You need more muscle on your body toincrease your metabolism and burn fat. Further, themore training days you establish, the better yourresults. Second, do plenty (3 to 5 times a week) ofaerobics to increase fat-burning enzymes in yoursystem.

Exercise Safety Guidelines

Many people with “O”-shapes have a lot of weight tolose but have not exercised much in the past. Therefore,ease into an exercise program, increasing your effortlevel very gradually. With that in mind, here’s somesome important advice:

1. If you’re “formerly inactive” — that is,you’ve never done much exercise before — start by

increasing youractivity level ineveryday activitiesbefore engaging in aformal exerciseroutine. Park fartheraway while shoppingso you can walk to thestore, or choose thestairs over theelevator, for example.

2. After a fewweeks of increasingdaily activity, beginyour exercise trainingprogram. For thefirst several weeks,use only light tomoderate poundages.This will helpincrease calorie-burning lean muscle.Gradually work up toheavier weights byadding a little weight

(two to five pounds) to each exercise week by week.3. Do aerobic exercise at least three days a

week at least 20 to 30 minutes. Work out at a pace atwhich you can still carry on a conversation. Thisshould put you at roughly 60 to 80 percent of yourmaximum heart rate — enough to burn between 1,500and 2,000 calories a week.

4. Gradually try to work up to 45 minutes ofaerobic exercise four to five times a week.

5. Stay consistent in your diet and exerciseprogram.


We at Parrillo Performance want tohear your story! If you are anathlete using Parrillo Performancenutritional products you may besomeone we’d like to feature inone of our upcoming issues of thePerformance Press. If you thinkyou have what it takes, send abrief biography, a few picturesand a statement telling us whyyou would make a good featureathlete to Parrillo Performance at:

Parrillo PerformanceAttn: Editor

4690K Interstate DriveCincinnati, Oh 45246

PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

publisher - bodybuilding supplements · new beginning. “i began plotting a comeback, in my mind a...

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