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PUBLISHERPUBLISHERPUBLISHERPUBLISHERPUBLISHERJohn Parrillo

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DESIGN DIRECTORJoe Weil

CONTRIBUTINGWRITERSMarty Gallagher

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

Joe Weil

CONTRIBUTINGPHOTOGRAPHERS

John ParrilloJoe Weil

(513) 527-8940. ContactScott Clifton for service

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ispublished monthly. The sub-scription rate of one year(12) issues is $19.95($29.95 in Canada andMexico and $49.95 in all othercountries). ©1999 by JohnParrillo. All Rights Reserved. For advertising placementinformation, please contactParrillo Performance at (513)874-3305 or by e-mail [email protected].

W ho says you can’t enjoyyour diet?

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ho says you can’t enjoyyour diet?

Parrillo Performance introduces it’s Hi Protein-LowCarb Pudding™. Great tasting , no fat and packedwith protein, Hi pro- Low Carb Pudding is the per-fect compliment to your daily supplementation.Have it for breakfast, lunch, dinner, dessert,snack.....whenever you please. Parrrillo Perfor-mance is world renowned for the validity andresults of its products, which have been used andproven by top fitness pros and bodybuilders timeand time again. So what are you waiting for? Or-der your Hi Protein-Low Carb Pudding™ today!

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4 December 2001 Performance Presswww.parrillo.com

o youthink the Sur-

vivor Series TVshow is tough? Sascha

Blasé is a 25-year oldboxer from Long IslandNew York who recentlywent through theathletic equivalentof Survivor to wina 2.3 million dollarboxing contract. “Ihad heard throughthe grapevine thata marketing man-aging group, Inter-national SportsMarketing Man-agement (ISMM)was looking forfighters.” Sascharelated from hishome in Long Is-land. “Six hundredapplicants sentvideo tapes andresumes to ISMMand after being re-viewed by sometop boxing expertsand trainers,twenty finalistswere invited to at-tend a month longmini-camp. At theconclusion, one in-dividual would be offereda five-year contract for$2.3 million dollars.”Sascha made the initialcut: he would be flownto Atlanta and participatein a 30-day boxing campwhose sole purpose wasto evaluate and select awinner. A single winner

would be named and re-ceive the contract; noth-ing besides airfare homewould be provided for theother nineteen athletes. “Ifelt pretty confident aboutmaking the initial cut – but

who knew how the campwould shake out?”Sascha elaborated, “I feltgood about my chances.I had done my home-work.”

Indeed he had. Atage 25, Sascha Blasi hasa boxing pedigree beyond

reproach and an athleticbackground that stretchedback a decade. “I playedfootball, baseball and wasgood enough to be offered alacrosse scholarship to JohnsHopkins University while inhigh school; but my first love

has alwaysbeen boxing.”Spotted by abig time box-ing promoterwhile com-peting in ana m a t e u rgolden glovestournament,Sascha wasgiven a rec-ommendationand an intro-duction toK e v i nR o o n e y ,una rguab lyone of thebest boxingtrainers in thew o r l d .Rooney, a no-n o n s e n s eIrishman, runsan old-styleboxing campin Catskill ,New York.

Under Mr. Rooney’s tute-lage, promising fighters areimmersed in a hard-core box-ing environment in whichboxers of all ages and sizeswere brought together andhoused under one roof. “Ilived, breathed and ate box-ing, 24-7-360. Eight elitefighters lived in Kevin’s huge

S

www.parrillo.com December 2001 Performance Press 5

house; we ate and trained to-gether. It was all about maxi-mizing your potential.”Rooney was a protoge of thelate and venerated CusD’Amato. Cus was famedfor having found a 15-yearold delinquent in juvenile hallfifteen years earlier. He tookthe boy to the Catskills andprovided a sane envi-ronment. He trained andimmersed his young ath-lete in the sweet sci-ence. The boy wasMike Tyson and Cusand Kevin Rooneytrained Iron Mike dur-ing his rocket-ride as-cendancy period. Cusand Kevin inventedMike Tyson.

After Cus died,Kevin and Mike fell outand most knowledgeablefight experts feel thatwhen Iron Mike dis-carded Rooney (alongwith his deadly effectiveside-to-side body mo-tion) Tyson de-evolvedfrom fighter intopuncher. Kevin Rooney re-mains the bearer of theD’Amato old-school torch:he is the man entrusted byimmortals to pass down thesweet science, old schoolstyle, to the new generation.Sascha Blasé is an inheritorof this grand and ancientschool of sophisticated fisti-cuffs. “We all had rooms atKevin’s big house and on atypical day we’d get up at5am and do roadwork on thehills in and around Catskill.Afterwards we’d eat break-fast and maybe catch a quick

nap or watch some fightfilms before heading to thegym for our first workout ofthe day at 9am.” The morn-ing menu was floorwork andthe men blasted heavybags,skipped rope, hit the speedbag, punched the top-and-bottom bag and firedhaymakers at the mitts. It

was exhausting work thatpurposefully pushed men totheir physical limit – and be-yond.

Sascha recalled theprocedure, “We would rotatefrom station to station, withKevin hovering and offeringreal pointed advice.” It wastough and serious work.“Kevin ran a tight ship andyou kept your mouth shut andpaid attention and we workedreally hard.” Afterwards, themen would stretch out,shower, eat lunch and nap

before heading back overlater that same afternoon forthe second training session ofthe day. “Our 4pm sessionwas built around sparing;you’d pair off wearing 16-ounce gloves and fight threeconsecutive three minuterounds with a one minutebreak between rounds.” The

ring fighters would berotated out and an-other duo would spar.Outside the ring, thefighter would shadowbox or hit the bag be-fore getting back inthe ring for anotherthree rounds. “It wasvery intense; you’dtangle with guysweighing 140-pounds,fast and quick, then bethrown in with a 240-pound monster lookingto knock your faceclean off your head.

You got a lot of expo-sure to a lot of differ-ent styles and learnedhow to take a punch.”

Sascha beganentering amateur fights andfrom age 16 until age 23fought fifty fights and wonforty-seven. “I really creditKevin Rooney – and thoughI never met him, CusD’Amato. They gave merock-solid basic fight skillsthat form my foundation.”Sascha, fortunately, didn’tfall into the classical trap offighting too often as an ama-teur. “I was lucky in thatthose picking my amateurfights didn’t burn me out; Ifought infrequently, com-pared to other amateur fight-

6 December 2001 Performance Press www.parrillo.com

ers. This was deliberate; theywere grooming me to be aprofessional prizefighter andtook a long-term view. Theydidn’t want me falling into anamateur style and develop-ing amateur habits. I was totrain and spar pro style andtake an occasional amateurfight.” Sascha left theRooney fistic finishing schoolat age 23 and began an in-tense period of private study.“I trained for two years un-der John Kabelka, who un-fortunately passed away afew years ago in a planecrash. John was fantasticand got me into the shapethat eventually secured mycontract.”

Oh yes, the contract,what a battle that turned outto be. Can you imagine?Twenty top athletes fromaround the world, invitationonly, living together, yet com-peting head-to-head, forthirty straight days. “It wasintense and sophisticated.”Sascha related, “ISMM hiredtop trainers and coaches andput us through every drill andtest imaginable. They evenhad video cameras that mea-sured hand speed and punch-ing power. At the end ofthirty days, they sent four-teen boxers home and keptsix finalist for two more daysof head-to-head testing.”The mental pressure andphysical exertion requiredduring the final 48-hourswere excruciating and un-ending. “It was grueling –and then it was over. WhenI was told I was the winnerI was elated and relieved. I

was instantly aware of theresponsibility that accompa-nied this fantastic opportu-nity. I would be assisted bythe best people in the busi-ness and my job would be tomaximize my potential in thesport I love.” ISMM as-sembled a team of top train-ers and coaches to peakSascha’s skills, develop hisbody and guide his career.

The short-term planwas to proactive; “Initially,the plan is for me to fighttwice a month. I have a four-round fight coming up onOctober 25th against KerryHill in Charleston, SouthCarolina.” Sascha has a five-year contract and ISMMwants to nurture the young-ster along a slow, carefulglidepath. Sascha expectshis “team” to be in placewithin the next six months.It is hard to imagine how hecould improve physically; at6-foot, he weighs a cast-iron220-pounds with an astound-ing 5.5% body fat percentile.It would be hard to imaginean individual this side ofMark “The Hammer”Coleman who does more in-tense cardio training thanSascha, and coupled with hisdisciplined Parrillo-inspiredapproach to nutrition, youunderstand that this is aboxer who uses bodybuildingnutritional tactics. He hasleaned his body to a finitedegree. Sascha Blasé is along-time Parrillo devotee; “Ifirst saw John on a localcable TV channel in NewYork talking about nutrition.I got so fired up I went out

the next day and placed ahuge order. I’ve been usingParrillo nutritional productsever since.”

When Sascha sayshe uses all the Parrillo prod-ucts, he means it. “Hi-Pro-tein powder, CapTri, Pro-Carb before training, 50-50Plus after, Max EnduranceAmino acids work great; I gothrough boxes of Parrillosport nutrition bars eachweek.” His disciplined ap-proach extends to his foodpreferences; “Luckily I’vealways preferred healthyfoods high in protein, low infat. I obtained copies of theParrillo Performance nutri-tion manual and began usingDietTrac sheets to chart myeating.” Sascha believes hisapproach will pay off: “Alean fighter is a faster fighterand has better endurance andhis power lasts until the laterounds. The Parrillo ap-proach has definitely had apositive impact on my box-ing performance. I have usedthe Parrillo system andParrillo products for manyyears now and the approachis logical and beneficial.”

Sascha Blasi has abright future and the poten-tial to become the heavy-weight boxing champion ofthe world. A lot of thought-ful folks have put a whole lotof money into the SaschaBlasi project; they obviouslyfeel he has the potential togo all the way. So do we.We’ll keep you posted.

s the holiday seasonapproaches, you’ll

probably hear a little voice inyour head whispering “just thisonce ...”?

“Just this once havepumpkin pie … sausage dress-ing … peanut brittle ... somechips and dip.”

We’re free to make thatchoice. But after we do, thatchoice seizes control of us. Wefeel guilty. We feel like a failure.We’re ready to throw in thetowel.

What if you do have atiny cheat? First of all, stop be-rating yourself. Start back onthe plan at your very next meal.It may comfort you to know thatbecause your metabolism isfaster by now, your body canhandle that cheat better thanever. So don’t despair.

On most diets, thatcheat would have been moreeasily converted to body fat.That’s because the body thinksit’s starving. So a special fatstorage enzyme goes to work,telling your body to stockpilefat once it’s fed again.

Before following theParrillo Performance NutritionProgram, there might have beena time in your dieting life whenevery goody seemed to turnright into body fat, no matterhow small the portion. Youprobably ate a lot of goodies,especially after falling off the“diet wagon.” On John’s pro-gram, there’s no wagon to falloff of. In the first place, you are

www.parrillo.com December 2001 Peformance Press 7

eating more calo-ries and more foodthan you probablyever have in yourlife. You’re nothungry, so you donot feel like “pig-ging out.”

E v e r yonce in a while, youmay eat foods thataren’t on the pro-gram. But metaboli-cally, now you canhandle it. As youstart experiencinghow well yourbody uses food, youwon’t feel guilty abouteating foods that areforbidden on most diets.Remember too that exer-cise is a key componentof weight control be-cause it expends calories forenergy — so maintain your levelof activity.

I recommend to peoplethat they practice something Icall a “planned deviation.” Sim-ply put, this means planning toeat a treat on a certain day, at acertain time — without eatingon impulse. Impulsive eatingleads to more impulsive eating,not to mention a pile of guilt.When you plan your deviations,you give yourself permission toeat, and there’s no guilt.

“I did not cheat thefirst seven weeks,” says JamesJ., who came to our Lean Bod-ies program in Dallas weighing260 pounds (he’s 6' 1") and lost

55 pounds in four months. “Butnow I do cheat occasionally.Because my metabolism is sofast, I can handle the food. Bestof all, I’m still losing weight.”Incidentally, James is losingbody fat on 4300 calories a day.

I don’t want to giveyou the impression that youcan go on planned cheats ev-ery day, however. That woulddefeat the whole purpose.While keeping your calories up,you must continue to eat leanproteins, starchy carbohy-drates, lean, fibrous vegetables,and essential fatty acids — inthe amounts suggested on theParrillo Performance NutritionProgram.

A

he Kid (Brent Smith,2001 Teen National

Champ) has been here for 4weeks. He’s gained 9pounds and his body fat isdown a half a percent.We’re on a 7000 calorie aday diet (that’s 4,000 calo-ries from food, and 3,000from Parrillo Supplements –Cap-Tri, Bars, Hi-Proteinshakes) and we’re doing a4 on 1 off training split usingthe Parrillo Push-Pull Sys-tem.

The Kid knew that comingto Cincinnati would be agood move – he would beable to train with me, learnfrom me, and be trained by& learn from John. The Kidis now a Certified ParrilloTrainer and his education ofthe Parrillo Principles hasbegun! He said that hethought he knew a lot aboutbodybuilding – until he camehere. He said he thought hetrained hard – until he camehere. And he knows that inonly four weeks, he’s onlybegun to tap into the wealthof knowledge to be gainedfrom John and myself.

is the six – Franco’s Prin-ciples- of training: hardwork, consistency, disci-pline, intense training, nutri-tion, and supplementation. Ilive these six principles oftraining and now, the Kiddoes too! These FrancoPrinciples, combined withthe Parrillo Principles arewhat separate us from otherbodybuilders (and Train-ers!)

Our day starts at 5:00 AMwith 45 minutes of intensecardio. Then we eat and goback to the gym to train.Our workouts are 2- 2 ½hours long and very intense.We train this way [becausewe can] and because highintensity training over longperiods of time releases thebody’s natural growth hor-mone and testosterone.This, in just one paragraph

T


1 Bar (I prefer Peanut Butter Supreme, the Kid prefers FudgeBrownie)

1 ½ Cup Oatmeal with 2 tbsp of Cap-Tri

1 dozen Egg Whites

10 oz. Chicken Breast

200 g Potato

Salad with Cap-Tri Dressing (Balsalmic Vinegar, Good Seasons

Italian Dressing and Cap-Tri)

10 oz. Fish

1 ½ Cup Rice 2 tbsp Cap-Tri

Pre-workout

3 Scoops of 50/50 with 1 tbsp of Cap-Tri

10 oz. Chicken Breast

200 g Sweet Potato

Salad with Cap-Tri Dressing

10 oz. Fish

1 ½ Cup Rice

4 Scoop Protein Shake with 2 tbsp Cap-Tri

1 Bar

12-15 Liver Aminos

3-5 Muscle Aminos

3-5 Ultimate Aminos

1Essential Vitamin

1Mineral Electrolyte

1 Advanced Liptropic

1 Evening Primrose Oil


MEAL 1MEAL 1MEAL 1MEAL 1MEAL 1

SUPPLEMENTSSUPPLEMENTSSUPPLEMENTSSUPPLEMENTSSUPPLEMENTSWITH EVERY MEALWITH EVERY MEALWITH EVERY MEALWITH EVERY MEALWITH EVERY MEAL









The Parrillo Push-Pull System is training body parts that are working in the

same plane of motion. Our training split is as follows.

Shoulders & LatsShoulders & LatsShoulders & LatsShoulders & LatsShoulders & Lats

We begin our Shoulder and Lat workout by warming up our shoulders with 5 sets of 5skin the cats; after that we walk on our hands half the length of the Training Center overto the Parrillo Shrug Bar where we can perform our first set of 10 sets of Chinesepushups. If you don’t know what they are, it’s when you grab bars to do inverted shoul-der presses using your body weight. These are performed super-setting with 10 sets of10 Parrillo Pull-ups. Those are executed by holding your knees up, doing a pull-up –elbows in, shoulders down. After 10 reps, hang from the swivel grip Parrillo Pull-up barsand pump out 12 reps of squeezing (pumping) the lower lats. Of course, we stretchafter every set! After all this is said and done, we go to dumbbell presses, super-settingwith wide-grip lat pull-downs - 5 sets, no rep range – as many as we can possibly getwith moderately heavy weight. Finish this off with sets 3 sets of 20-30 reps lateral raisesand close-grip pull-downs. We stretch between every set!

Just a reminder of some of the benefits of stretching are; muscle separation; increasesstrength and speed; increases flexibility and allows us to get big without getting musclebound. Stretching also pushes out the waste in the muscle, allowing nutrients in, as wellas increases muscle recuperation.

This crazy work out came from none other than Pops Parrillo! It’s the most intenseshoulder and lat workout you could ever imagine. The only reason I continue to do thisabsurd kind of training is because it works – and works well! Next month I’ll detailanother workout.

This diet and training routine is not for everybody! I do not recommend first time Cap-Tri users to use Cap-Tri the way the Kid and I do. You have to start slowly with Cap-Tri -start with a teaspoon of Cap-Tri with each meal and then gradually (over a period ofdays) use more.

If you would like to experience training and eating with me, contact me at Parrillo Per-formance and ask about the Parrillo Protégé Program (800) 344-3505 or at (513) 509-9916.

**********************************************************************

WWF Alert!WWF Alert!WWF Alert!WWF Alert!WWF Alert!

A few of the WWF Wrestlers, Val Venis, Charlie Haas of the Haas Brothers, Prime-Time,and Matty a 420 pound Samoan tried to come over and train with me and the Kid. Theylasted all of a few weeks and except for Matty, we haven’t seen or heard from themsince. If you are these guys, or if you’ve seen these guys, please call the training center.

We are concerned for their well being and would like them to continue training!

DAY 1 2 3 4

AM CARDIO & ABS CARDIO & CALVES CARDIO & ABS CARDIO & CALVES

PM QUADS & HAMS BIS & TRISSHOULDERS &LATS

CHEST &RHOMBOIDS

f you want to get bet-ter as time marches on, youmay need to rethink and tweakyour nutrition and training prac-tices to postpone, or slow down,the effects of aging. In thismonth’s column, I’ll provideadvice and guidelines for the40+ crowd so that you canensure your health well intoyour golden years.

Here goes:

I

WWWWWatch your fatatch your fatatch your fatatch your fatatch your fat

intakeintakeintakeintakeintake

Curtailing fat notonly keeps body fat low, italso helps you reduce therisk of heart disease andcancer. The Parrillo Nutri-tion Program keeps dietaryfats as low as possible. Youmust, however, have someessential fatty acids in yourdiet. Each day, take oneteaspoon to one tablespoonof an EFA source such assafflower, sunflower, lin-seed, or flaxseed oils, orsupplement with ParrilloEvening Primrose Oil (whichwill help with joint move-ment and pain too). In ad-dition, use CapTri, a specialmedium chain fatty acid thatis much less likely to con-vert to body fat.

Use recoveryUse recoveryUse recoveryUse recoveryUse recovery

nutrientsnutrientsnutrientsnutrientsnutrientsWhen you were

younger, your body couldbounce back from intenseworkouts in as little as sixhours. But by the time youreach 50, it can take 48hours to recover. That’s be-cause aging makes yourconnective tissue — ten-dons, ligaments, and joints— stiffer and not as forgiv-ing to the wear and tear ofexercise.

Following theParrillo Nutrition Programwill help accelerate the re-covery process because itprovides the energy, antioxi-dants, and other nutrientsyour body needs for growthand repair. It’s also a goodidea to drink ProCarb, Hi-Protein Powder, or 50/50plus immediately followingworkouts.

Scientific experi-

ments demonstrate that thistype of supplement (with theadded protein) initiates therapid uptake of carbs byyour muscles – faster thancarbs alone. (1)

In addition, a car-bohydrate/protein supple-ment taken following aworkout stimulates the re-lease of two hormones (in-sulin and growth hormone),creating an environment fa-vorable to muscle growthand recovery. (2)

Increase yourIncrease yourIncrease yourIncrease yourIncrease your

protein intakeprotein intakeprotein intakeprotein intakeprotein intake

Unless you’re exer-cising regularly, you couldbe losing lean muscle mass,another consequence of ag-ing. On the Parrillo NutritionProgram, we recommendthat you eat 1.25 to 1.5grams of protein per poundof body weight daily. At


least one gram of protein perpound of your body weightshould come from completeprotein sources such aslean white meat poultry,fish, egg whites, orfrom one of your pro-tein powders. The re-maining should comefrom starchy and fi-brous carbohydrates,which also contain pro-tein.

Increase di-Increase di-Increase di-Increase di-Increase di-

etary fiberetary fiberetary fiberetary fiberetary fiber.....

As an olderathlete, your chances ofdeveloping diverticulosis— small pouches thatproject outward from thewall of the colon — areon the rise. Should thesepouches get irritated, theproblem turns into diverticu-litis. Its signs includecramps, fever, and nausea.

You can preventboth situations by consum-ing high-fiber diet, includinglegumes, vegetables, andwhole grains. These foodsare emphasized on theParrillo Nutrition Program.

Ensure an ad-Ensure an ad-Ensure an ad-Ensure an ad-Ensure an ad-

equate intakeequate intakeequate intakeequate intakeequate intake

of calcium.of calcium.of calcium.of calcium.of calcium.

Older athletes are atan increased risk of bonefractures due to osteoporo-

sis, a bone-thinning diseasein which vital minerals likecalcium leach from your

bones as you age. Used tobe, osteoporosis wasthought of as a woman’s dis-ease. But in the past fewyears, its incidence amongmen has been climbing.Among the 25 million suffer-ers in the United States, twomillion men have osteoporo-sis, and three million moreare at risk.

To maximize andpreserve bone loss if you’rea woman, take in at least1200 milligrams if you’re 51or older. Many physiciansrecommend 1500 milligramsdaily.

Similarly, men needa daily calcium intake of1200 milligrams a day over

age 51. A good source ofsupplement calcium isParrillo Mineral Electrolyte

Formula.In addi-

tion, be sure tocontinue yourregular weight-training programtoo. Weight-bearing andstrength-devel-oping exercisestimulates the for-mation of bone. Italso improvesstrength and bal-ance, thus reduc-

ing the risk of falls andfractures.

Shun simpleShun simpleShun simpleShun simpleShun simple

sugars andsugars andsugars andsugars andsugars and

refinedrefinedrefinedrefinedrefined

foods.foods.foods.foods.foods.

As you get older,your body doesn’t processglucose as well, and higherlevels of sugar tend to hangaround in your blood. Thisis tough on the body and canlead to diabetes, a bloodsugar metabolism disorder.If you follow the ParrilloNutrition Program, you’llautomatically avoid refined,sugar-loaded foods in favorof complex carbohydrates,which actually help regulateblood sugar.


PPPPPrevent agerevent agerevent agerevent agerevent age-----

related nutri-related nutri-related nutri-related nutri-related nutri-

ent deficien-ent deficien-ent deficien-ent deficien-ent deficien-

cies.cies.cies.cies.cies.

Older adults are atgreat risk of vitamin and min-eral deficiencies becausetheir bodies are less efficientat absorption. Further, stud-ies show that as many asthree in 10 people overthe age of 65 may be de-ficient in B vitamins,which are heart protec-tive, as well as antioxi-dants, which preserveimmunity and protect youfrom various disease.

Supplementingwith antioxidant vitamins– namely vitamins E andC – has been found instudies to boost immu-nity, plus help musclesrecover and regeneratemore rapidly followingexercise. Both vitamin Cand Vitamin E seem toprevent exercise-gener-ated free radicals fromdestroying muscle cellmembranes. (3)

Most researchpoints to a dosage of be-tween 400 IU and 1,000IUs of vitamin E daily andbetween 500 mg and 1000mg daily of vitamin C to get

the protective effect.The Parrillo Essen-

tial Vitamin Formula™ andthe Parrillo Mineral-Electro-lyte Formula™ both sup-ply the antioxidants yourbody needs for recovery.

In addition to eatingproperly and supplementingwith antioxidants, there are

other measures you can taketo bolster immunity so thatyou’re less likely to get sick.One of these is using awhey-based supplement inyour nutrition program. Italso enhances recovery. We

have two products contain-ing whey: Optimized WheyFormula™ (100% wheyprotein isolate) Hi-Pro-tein™ powder and our 50-50 plus Formula™ (formu-lated with whey protein iso-late, calcium casein, milkprotein isolates, andmaltodextrin).

ReferencesReferencesReferencesReferencesReferences1. Zawadzki, K.M.,

Yaspelkis, BB., and J.L. Ivy.

1992. Carbohydrate-protein

complex increases the rate

of muscle glycogen storage

after exercise. Journal of

Applied Physiology 72:

1854-1859.

2. Chandler, R.M., Byrne,

H.K., Patterson, J.G., and

J.L. Ivy. 1994. Dietary

supplements affect the ana-

bolic hormones after

weight-training exercise.

Journal of Applied Physiol-

ogy 76: 839-845.

3. Alessio HM, et al. 1997.

Exercise-induced oxidative

stress before and after vita-

min C supplementation. In-

ternational Journal of Sport

Nutrit ion . 7:1-9; Also:

Jakeman, P., and S. Maxwell.

Effect of antioxidant vitamin

supplementation on muscle

function after eccentric exer-

cise. European Journal of Ap-

plied Physiology 67: 426-430.


ow many of youcan honestly look

in the mirror and say, "that’sit, I’m done?" Are you sosatisfied with your physiquethat if you never again gainanother ounce of muscle, itwouldn’t bother you? If youhave the bodybuilding men-tality, which by definitionseeks never-ending im-provement, you would neversettle for anything less thanyour ultimate potential.There’s something deep inour brains that drives us tokeep striving for more, longafter the average gym mem-ber would have quit. But ifyou’ve been training foryears and haven’t mademuch in the way of improve-ments, you have basicallyquit. Before you get allworked up and start tellingme where to shove it (hey,that’s my wife’s job, pal, notyours), bear with me a mo-ment. I’ve been at this foreighteen years myself, so Iknow how slow the gainscan be after a certain point.Sometimes it seems as iflooking for changes in myphysique is as fruitless aswaiting for vinyl LP’s tomake a comeback and

stomp out thesenewfangled CD’s. If a lot ofthis sounds familiar, and notbecause you’ve been gettingadvance copies of Perfor-mance Press from the future,you must do something dras-tic if you want to get back onthe path to growing again.These winter months giveyou the perfect opportunityto bulk up.

Bulking up has almost be-come a dirty word in body-building, as staying lean andsporting a ripped six-pack ofabs has supplanted the questfor greater body mass. Butdon’t be fooled by the stay-lean trend, much of which is

popularized by high-me-tabolism types who compen-sate for lack of muscle bydazzling you with their cuts.Staying too lean is not goingto help you break past theplateau you’ve been stuckat. Take this winter to dosomething extraordinaryand take your physique to ahigher level of size andstrength. Here are someguidelines for bulking up thatyou can start implementingright now.

Increase your calories a lot

It has been my experiencethat most of us drastically

H


underestimate the amount ofcalories we eat, or at leastunderestimate the amount ofcalories it will take to fosterany meaningful gains inbodyweight. This winter, orat least for a designatedeight-to-twelve week block,make an effort to increaseyour proteinand overallcalories sub-s t a n t i a l l y .Parrillo’s DietTrac sheets andsoftware canmake this easy.Before you as-sume I’m givingyou a free li-cense to inhaleboxes ofWhitman’s as-sorted choco-lates and doz-ens of KrispyKreme donutshere, thinkagain. Only nu-tritious, high-quality meatsand starches aregoing to contribute to newmuscle mass, not junk.Odds are that your intake ofregular food won’t beenough, so add in High-Pro-tein™ and OptimizedWhey™ shakes, Proteinand Energy bars, and Cap-Tri®. People thought Johnwas crazy over ten years agowhen he advocated thathard-training bodybuildersshould eat as much as

10,000 calories a day. Healso predicted at the timethat we would soon be see-ing 300-pound bodybuild-ers, and that was also metwith ridicule. Lo and be-hold, bodybuilders began toexperiment with the anaboliceffects of such a shocking

quantity of food and supple-ments, and indeed we nowhave thousands of men whohave broken the 300-poundbarrier. It was an extremeleap in muscular develop-ment that hadn’t beenthought possible before, butit became a reality throughextreme nutritional methods.If you’re stuck at 175, 200,220, or even 250 pounds,you absolutely must treat

your nutrition the same wayas your workouts. Youwouldn’t expect to keep lift-ing the same weights andgrow, so why would main-taining the same number ofcalories help you gainweight? Don’t be afraid ofcarbs, either. You need

plenty of them tofuel workoutsand recover.Use your DietTrac sheets orsoftware to sys-tematically in-crease your pro-tein and caloriesuntil you aregaining weight.Aim for a mini-mum of twograms of proteindaily per poundof bodyweight.

Emphasize theheavy basics

With your trainingduring this specialgrowing season,we want to get

the most anabolic bang foryour buck. It should be ob-vious that cable crossoversand concentration curlsaren’t going to cut it. Themajority of your time andenergy in the gym whilebulking up should be dedi-cated to exercises that allowyou to use a lot of weightand involve large volumes ofmuscle mass. The best ofthese are squats, deadlifts,


bench presses, barbellrows, military presses, chins,and dips. Your goal shouldbe to become at least tenpercent stronger in each ofthese lifts during this time.Going from a 300-poundbench press to 330, or rais-ing your squat from 400 to440, will make a big differ-ence in the amount ofmuscle on your chest orlegs. Don’t be tempted totack on all kinds of cable,machine, and isolationmovements after you’vealready worked the basicshard. Save that stuff forafter the bulking up pro-cess is over. If you reallyapply yourself to movingsome seriously heavy iron,all those extra caloriesyou’re eating are going tohave no choice but to helpform a lot of new muscle tis-sue.

Cover upBulking up isn’t always apretty sight. Gaining puremuscle isn’t a realistic sce-nario for most people, nordoes it need to be. Do youthink Dorian Yates and LeePriest care about having achiseled face in the off-sea-son? Their sole concern isadding muscle, and with it willcome a bit of adipose tissue.If you gain one pound of fatfor every four or five poundsof muscle, you’re doing verywell. You can always get ridof the unwanted fat later. Alot of you who are used to

being tanned and lean all thetime are going to have psy-chological problems withthis. I have known someguys who abandoned theirbulk-up plan at the first signof blurry abs or losing sightof their favorite vein (we allhave one – I won’t tell youwhere mine is). This is a

mistake, as they short-changed themselves fromwhat could have been thebest gains, maybe the onlygains, they had experiencedin years. The answer is toput all the tank tops andshorts away until spring, andget yourself some big, baggyclothes. Not only will youlook bigger in them, but theywill keep you from frettingover your precious cuts andstriations that may be tem-porarily fading away. Youmight even find that you can

actually focus more com-pletely on the lifts whenyou’re not secretly check-ing out the way your muscleslook in the mirror. Ohplease, like you don’t dothat. Another added bonusis that you will stay warmand be less susceptible to in-jury, especially if your gym

is drafty in the winter.

And that’s what I wantyou to do during thesecold months if you’vebeen stuck at a certainweight since the firstGeorge Bush was Presi-dent. I started my bulk-ing cycle a little early, andam already at the highestmuscular bodyweight ofmy life. I’ve been 230before, but this is the firsttime I’ve hit that weight

with just one chin and nodimples on my ass. I knowyou can achieve a new highpoint too, if you follow thesuggestions above. Ofcourse, it’s up to you. Whenit’s time to start showing skinagain next spring, do youwant to display the same ex-act physique as last year, theyear before, and so on? Orhave you finally decided it’stime that you put the "build-ing" back in bodybuilding?Only you can give the finalanswer to this million-dollarquestion, and you shouldn’thave to phone a friend. So,tell me. Are you done grow-ing yet?


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ngela Wehage is a na-tional level Fitness

competitor and an extremelysuccessful personal trainerwho works out of Gold’s Gymin Tulsa, Oklahoma. Amaz-ingly versatile, sheteaches classes inkickboxing, step aero-bics, floor aerobics,Pilates, power yoga andbodypump. In additionto being the club aero-bic coordinator, she of-fers instruction inweight training andconsuls clients on nu-trition and diet. Angelacompetes as a fitnesscompetitor and took 6th

place at the NPC JuniorNational Fitness cham-pionships held this pastJune. She was the Min-nesota State NPC Fit-ness champion in 1996and expects to competefar into the foreseeablefuture. "It soundcliché," she said, "but Ireally haven’t maxi-mized my physical po-tential. I am still improv-ing and look forward tocompeting again soon, mostlikely at the 2002 Junior Na-tionals. I feel I can make sig-nificant improvement and in-tend to add muscle size, re-duce my body fat percentile,improve my symmetry and re-fine my floor routine. I have aplan of attack in each area."

Angela is fi tnessprofessional and a serious

student of the art and sci-ence of physical improve-ment. "I’m extremely busy."She said with modest under-statement. "In addition toteaching a half-dozen differ-

ent aerobic classes andworking daily with my per-sonal training clients, I haveto find time to weight trainand practice my fitness rou-tine." In addition to han-dling this gigantic to-do list,

she is happily married. "I re-ally love my husband and Ilove what I do for a living; itdoesn’t seem like a job. I en-joy helping people making sig-nificant changes in their phy-

siques, particularly thosewho had given up on everimproving." Angela is aGeneration X’er (she is 30)who realizes she can pre-fect her physique, make anice living, and lead a ful-filling life outside the gym,all at the same time. Thekey is balance: sadly,many serious athletes be-come one-dimensional inpursuit of their competi-t ive goals. AngelaWehage achieves thatfragile balance betweencompetitive success andpersonal happiness. "I en-joy the training process –but I’m not consumed byit. I enjoy working with myclients, sharing new meth-ods and ideas, the typethat get results, is an ex-tremely satisfying aspectof my job."

Angela is eternallyon the lookout for new ideaspertaining to the pursuit ofphysical perfection. She feelsthat she hit the mother lode ofbodybuilding knowledge andideas when she became aParrillo Certified personaltrainer. "I thought I was prettyknowledgeable but that wasbefore I attended the ParrilloCertification course. JohnParrillo and Tracy Anderson

A

www.parrrillo.com December 2001 Performance Press 21

totally revised and rearrangedmy approach to fi tness."Angela’s enthusiasm is not thatof some star-eyed neophyte;she is certified by several of the

nation’s most prestigious asso-ciations yet the Parrillo Certifi-cation, she relates, was unique,exciting, different, detailed andexacting. "The Parrillo ap-proach towards weight trainingand cardio required a level ofintensity beyond anything I’dever experienced." Angelaloved the two-pronged ap-proach of the Parrillo Certifica-tion program, that unique blendof science and reality. "I learnedto look at exercise from both thescience perspective and a gymperspective." John’s certifica-tion program has a reputationfor blending subtle theoreticaltheorems with a savage workethic. "I learned first hand whatreally hard work, with weightsand cardio, were all about,that’s for sure."

"I was impressed withhow well organized the presen-tation was and how thoroughand detailed the philosophy. Inow pay far more attention todetail. The gym tips were sen-sational; I came away with lotsof immediately applicable tipson sets, reps, exercise tech-

nique, pacing, variety and in-tensity." John Parrillo feels wecontinually underestimate ourcapacity for work and short-change ourselves in the pro-cess, delaying results. Angelawas exposed to new ideas bythe bucketful. "I came away feel-ing charged-up, raring to getback into the gym and put allthis newfound knowledge towork. "And so she did, incor-porating new methods andmodes into her own physicalpreparation. "I made some greatprogress since my Certificationand I’m eagerly looking forwardto participating in the ParrilloMaster Certification program."The Master Certification pro-gram is to the basic certifica-tion program what a Ph.D. is toa BA degree. Angela put hernewfound Parrillo knowledge to

good use in preparing for theNPC Junior National Fitnesscompetition this past June. "Iate 2,000 calories a day prepar-ing for juniors and it was greatto eat that many calories – andstill come in harder and leanerthen I’ve ever been. I weighed130-pounds with 7.5% body fatpercentile.”

The Parrillo prescrip-tion sometimes seemscounterintuitive: eat more, growmore muscle mass – yet simul-taneously become leaner andharder. It seems at cross-pur-poses but if you do the workand eat just right, you can getbig and lean simultaneously:it’s no pipe dream; just ask Mrs.Wehage. Parrillo training tacticsand technical tips helped An-gela bust through to the nextlevel. Parrillo nutritional supple-ments were just as big a revela-

tion as she was knocked bytheir effectiveness. “I’ve usednutritional supplements foryears and consider myselffairly knowledgeable on thesubject. I used a wide varietyof supplements, the most wellknown brands. I was intro-duced to Parrillo nutritionalsupplements this past year andnow use them exclusively –which is the first time in my lifethat I’ve confined my usage toa particular brand.” Her senti-ment is predictable and sharedby Parrillo fanatics worldwide.The no-compromise potency ofParrillo supplements is evident;“I felt remarkably better after Ibegan using Parrillo supple-ments. My body responded ex-tremely well and I noticed im-mediate results. I recommend

Parrillo supplements to allmy clients.”

Angela Wehagewill no doubt continue toimprove and we will periodi-cally update you on her

progress. With her stayingpower, determination andknowledge, future improve-ments are a foregone conclu-sion and should be nothingshort of sensational.

elcome to the WarRoom, located on site atParrillo Headquarters in Cin-cinnati, Oh. It has been abusy and exciting month forus here at Parrillo Perfor-mance. Head trainer andIFBB Professional Body-builder , Franco Santoriellohas been hard at work withnot only his normal trainingschedule and clients , butalso with new trainees thatseem to be coming out ofthe woodwork. But don’tworry about Franco he canhandle it, plus ParrilloProtégé “The Kid” BrentSmith has donemore than hisshare to helphim out. Here’sa few pictures ofsome of the hap-penings aroundParrillo HQ, in-cluding the Bodyby Michael girls atthe October 13 and14 training camp anda Parrillo style work-out with some WWFsuperstars!

W

Franco instructs the

girls on some Parrillo

training techniques at

the October 13-14

Boot Camp

“The Kid” BrentSmith with Toyna

Kendrick

The Body by Michael Girls!

(Top Row) Jodi Schiller (BottomRow, from Left) Tonya Kendrick,Rhonda Meeks, Anne Green,Susan Morris and Linda Nelson

Parrillo Boot Camp par-ticipants with “The Kid”


Mr. Parrillo introducesCharlie Haas to a super

tricep stretch on the FXchest, shoulder and armstretch machine

“Primetime” Elix Skippergets a Franco style

tricep pounding!

Franco Conquers the WWF!

John Parrillo discussessome new workout

strategies

WWF star Val Venis (right)

hammers out a few extra reps

under the watchful eye of John

Parrillo and “The Kid” Brent

Smith


IncomeThe ability to earn a profitable income doingwhat you love.

BusinessAssistance, knowledge and advice from someof the nation’s top earning personal trainers–including personal techniques they use tosucceed.

Knowledge & SupportThis comes from the POWER of MASTERtrainers who are already making a substantialliving.

Certification Provides:Fast Track Learning for ResultsService, Support and ContinuingEducation through Training Camps,Workshops and ClinicsIncreased Income on Product Sales

Make the Commitment and...Join the elite group of trainers who are makinga real living doing what they love. Thiscertification is like no other, with the everydayassistance to your questions from the world’sforemost authority on personal fitness, JohnParrillo.

Becoming an effective trainer is a process. Theexam is only the beginning. Don’t fool yourselfthinking that a weekend course qualifies youas a successful certified personal trainer.Parrillo Performance has the resources for real-time learning. Do you want to be just certified,or do you want to be certified and effective?

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

Parrillo Performance 4690K Interstate Drive Cincinnati, OH 45246www.parrillo.com

CERTIFICATION PROGRAMFOR TRAINERS

Baltimore, Md Nov 10-11Baltimore, Md Nov 10-11Baltimore, Md Nov 10-11Baltimore, Md Nov 10-11Baltimore, Md Nov 10-11

Cincinnati, Oh Jan 12-13Cincinnati, Oh Jan 12-13Cincinnati, Oh Jan 12-13Cincinnati, Oh Jan 12-13Cincinnati, Oh Jan 12-13

Cincinnati, Oh Feb 9-10Cincinnati, Oh Feb 9-10Cincinnati, Oh Feb 9-10Cincinnati, Oh Feb 9-10Cincinnati, Oh Feb 9-10

(Master Certification)(Master Certification)(Master Certification)(Master Certification)(Master Certification)

Miami,Fl TBAMiami,Fl TBAMiami,Fl TBAMiami,Fl TBAMiami,Fl TBA

oday’s pre-pubes-cent children are

heavier and more "out ofshape" than ever. Whatever the cause may be, asa society, we must take ac-tion and educate the par-ents and children aboutproper nutrition and exer-cise. A good friend of mine,Michael Nelson, spoke toteachers and staff at a localschool in Tulsa, Oklahoma.In his speech, he broughtattention to how we awardchildren with candy, junkfood or allow them to watchextra TV. He stated thatchildren will associate thesebad habits with good be-havior. So the question ishow can we, as trainers,effectively train children,and develop training meth-ods that will yield resultswithout injury. Helpingchildren lose weight is themain focus of this article,sports performance willcome later.

Methods that areeffective with children arenumerous, but I have devel-oped one that holds thechild’s attention, yieldsgreat results, is safe and is

easily applied. Simplytake the child’s naturalmovement and applysome type of resistanceor incorporate it in an ex-ercise movement. Youmust realize that childrenmove differently thanadults as well as metabo-lize nutrients differently.Children also react differ-ently to exercise than doadults. They do not haveclosure of the epiphysealplates, so compression ofjoint exercise is not recom-mended. Overweight childrenoften have knee problems, sospecial attention must be paidto strengthening the knee jointcapsule. Learning a simple,and natural, motion such asrunning, or sprinting, can behindered by severe over-weight children. Teachingchildren how to run andlengthen their stride is difficultand time consuming, but willyield great benefits. Manyconsiderations must be takenin account while designing aprogram for America’s youth,and these are just some.

An effective methodfor children is to keep the en-tire workout aerobic, while

pushing water during and af-ter exercise. Strength train-ing with children is far lesseffective, because their hor-monal response is somewhatnegligent. While their energysystems function similar toadults, the healing systemsare quite different. Addingresistance to simple motionswill strengthen their muscles,while allowing their joints tomove in their natural planesof motion. Some examplesof this type of training are:

(See next page)


T

Resistance Exercises for Children

* Using flex bands while sprinting. These are not the thera-bands used in therapy offices, they arethick, long bands that have resistance loads of anywhere from 10 pounds to 100 pounds. Link the bandstogether and attach it to a fixed point. Have the child place the other end around their waist. Then the childwill start sprinting, only about 10 yards. The farther away he/she goes, the more resistance the band applies.This will develop speed /strength while maintaining the aerobic state. The child will continue back and forth for10-12 times. This method is used by professional athletes around the country, and is an effective method forchildren.

* Performing a giant set or “round robin”. Choose four or five simple motions or exercises and havethe child perform each one for about one minute or for a set amount of repetitions. Light dumbbells, jumpropes, medicine balls, bands and anything else that is simple to use, can be utilized in these exercises. Repeatthis sequence for four or five times. Some examples of exercises used during a round robin might be:

- Jump Rope- Push Ups- Sit Ups- Leg lifts- Lying tricep extension using a medicine ball- Chest press using a medicine ball- Bicep curls using light dumbbells- Shoulder press using light dumbbells- Sprints- Passing the medicine ball

.* Using Cardio equipment, like treadmills, bicycles, roller blades and anything else that requires exertion.Walking on the treadmill for 15 minutes before and after an exercise session is a great way to warm up andcool down.

* Time a distance run. Time the child in a 1 mile run, every other week. Let the child see the progresshe/she is making. The distance is not too long to be accomplished, but is long enough to elicit a challenge.

The types of training are limitless and the types I have mentioned keep the child’s attention, makesexercise fun and gets results. I know they work, I have used them on children a lot, and get great results. Oneboy went from 188 lb. to 142 lb. in three months, another boy went from 206 lb. to 160 lb. in five months, a girlwent from 193 lb. to 145 lb. in four months, all using my program.

Now you can’t expect children to eat like bodybuilders, they have to like their food. So you must teachthem, and their parents, how to eat healthy, using everyday foods, and not be repetitive. The more fun youmake the exercise sessions and the easier you make their nutrition plan, the better the results will be and thelonger the child will continue to lose weight. This of course will lead to a healthier young adult, physically andsocially.

I don’t recommend exercising longer than a hour, that includes the two 15 minute treadmill sessions.It’s just to hard to hold a child’s attention for much longer and keep it fun. If it’s not fun, the child will rebel andnot put forth effort during the sessions.

If you have any questions or comments about this, or any other, article, feel free to e-mail me throughmy site at www.LFNOnline.com.


- Jump Rope- Push Ups- Sit Ups- Leg lifts- Lying tricep extension using a medicine ball- Chest press using a medicine ball- Bicep curls using light dumbbells- Shoulder press using light dumbbells- Sprints- Passing the medicine ball- Side twists while holding the medicine ball or handing it toa trainer on each side- Squats or lunges with or without dumbbells or medicineball


he holiday season isclose at hand, with alli ts office parties,

cocktail receptions, and din-ner celebrations. The ques-tion is: Can you eat, drink, bemerry, and still stay fit?

Answer: Absolutely– by adhering to these easy-to-follow guidelines. Ifyou’re successful, there’s noneed to make a get-fit NewYear’s resolution. You’ll startthe next year already in su-per shape. Here’s how:

Pre-diet with theParrillo Nutrition Pro-

gram before the holidayshit!

With high-fat, sugary foodsin abundance during the holi-days, it’s easy to over-indulgehere and there. But the priceyou pay could be an extrafive to seven pounds of thewrong kind of mass. That’sthe average amount of weightyou can gain betweenThanksgiving and NewYear’s, if you’re not care-ful.1

To prevent un-wanted weight gain, go onthe offense with "pre-diet-ing." It works like this: Us-ing the Parrillo Nutrition pro-gram start trimming off fatpounds over a six or seven-

week period. Be sure to in-crease your aerobic exerciselevel to burn additional fat.Don’t resort to crash dieting,however. This can result inloss of muscle, decreasedstrength and power, lowenergy, moodiness or ir-ritability, and compro-mised immunity.

C l i n i c a l l y,pre-dieting has beenshown to help offsetholiday weight gain.Obesity researchersin Sweden studiedthe effect of Christ-mas eating on 46obese patients in aweight maintenanceprogram. Those di-eters who had lost more than6.6 pounds by pre-dieting dur-ing the six months prior toChristmas gained less weight(from .44 pound to 4.84pounds) between Christmasand Epiphany (a church fes-tival celebrated on January6). By contrast, the dieterswho had not pre-dieted, butinstead gained more than 6.6pounds, put on additionalweight (5 pounds, on aver-age) during the holidays.2 Themessage here is that pre-di-eting clearly keeps holidaypounds from piling on.

References

1. Fletcher, AM. 1992. En-joying the holidayswithout gainingweight.Arthritis Today6: 50-53.

2. Andersson, I, et al. 1992.The Christmas factor inobesity therapy.” Inter-national Journal ofObesity and RelatedMetabolic Disorders16: 1013-1015.

Baker RC, et al. 1998. Weightcontrol during the holidays:highly consistence self-monitoring as a potentiallyuseful coping mechanism.Health Psychology 17: 367-370.

T

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PAIDCINCINNATI, OHPERMIT NO. 855

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