a monthly magazine for all bodybuilding, fitness and ...€¦ · teur bodybuilders in the country....

A Monthly Magazine For All Bodybuilding, Fitness and Endurance Enthusiasts.

John Parrillo’sPERFORMANCE

PRESSPUBLISHER

John Parrillo

EDITOR AT LARGE

Marty Gallagher

ART DIRECTOR

Jim Reckley

CONTRIBUTINGWRITERS

Marty GallagherMaggie Greenwood-Robinson, Ph.D.Ron HarrisSteve HamptonArt Roberson,Ph.D., MDCliff Sheats, M.S.Pavel Tsatsouline

CONTRIBUTINGPHOTOGRAPHERS

Steve HamptonJohn NafpliotisJohn ParrilloJames ReckleyWomens Physique World

is published monthly. Thesubscription rate of oneyear (12) issues is $19.95($29.95 in Canada andMexico and $49.95 in allother countries). ©1999by John Parrillo. All RightsReserved. For advertising place-ment information, pleasecontact Parrillo Perfor-mance at (513) 531-1311or by e-mail [email protected]. Imagesetting and print-ing by Gardner Graphics,(513) 527-8940. ContactScott Clifton for serviceinformation.

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Features

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Lindsay MulinazziTriple Threat Athleteby Marty Gallagher

Raise Your Metabolism To Burn More FatPowerful Nutrition For Optimal Fat Lossby Colleen Fisher & Marty Gallagher

Training Partners: Part IIFinding the Right Training Partner For Youby Ron Harris

The Ab Pavelizer™ Conquers the ArnoldThe World’s only “TRUE” Ab Isolatorby Pavel Tsatsouline

Shape Up In Time For SummerLose the Fat For Summertime Funby John Parrillo

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PERFORMANCE PRESS

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Columns

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May 2000

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Mark D’IorioSo You Want A Massive Back?by Marty Gallagher1616161616

44444EditorialSummer Is Coming Are You Ready?by John Parrillo

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2626262626How To Get Swimsuit LeanDo You Dread Putting On Your Bathing Suit?by Cliff Sheats, M.S.

1212121212On Your Whey To A Super PhysiqueParrillo Optimized Whey™ For Ultimate Gainsby John Parrillo

On the Cover: Photo of Lindsay Mulinazzi by John Nafpliotis

4 John Parrillo’s Performance Press • May 2000 Orderline: 1•800•344•3404

Parrillo Featured Athlete by Marty GallagherEDITORIAL:SUMMER IS COMING ARE

YOU READY?

Do you know that irritating Internet com-mercial that runs incessantly? The one with thepunch line, “Are you ready?” They are referenc-ing the coming World Wide Web electronic revo-lution (never mind that its already here) but theycould be talking about bodybuilding and its eter-nal relationship to summer. Not to get too ab-stract or philosophic, but bodybuilding and sum-mer have gone together for decades, like foot-ball and fall, winter and skiing, spring and base-ball. The summer is synonymous with fun in thesun as people nationwide head for the water. Thebathing suits go on and the truth comes out asyour physique is revealed for the entire world tosee. For some people donning a bathing suit isgood news and for other people the news is allbad. The fashion industry has gotten this mas-querade down to an art form with their ability tomask, disguise or obscure the truth about thebody that lurks beneath the clothes. Suits aremasterly cut: narrow shoulders made artificiallywide, thick waistlines expertly camouflaged andbig butts hidden better than a chameleon nest-ing on a clump of rain forest vines. When sum-mer arrives and we head to water wonderlandsfor fun-in-the-sun the unvarnished physical truthis exposed for the entire world to see. “Are youready?”

My own debatable observation is that out-of-shape men and woman are both traumatized bythe beach experience, each in a slightly different fash-ion. Woman view their out-of-shape bodies as hid-eous proof to the world that they lack the willpowerto control their eating and exercise habits. Out-of-shape men are cowed and intimidated by those physi-cally superior. Bill Gates may be King in the Board-room but he is still a wimp on the beach and whenhe runs into Dorian Yates at the posh Westin Hotelon Maui’s Kanapali coast Gates sees firsthand thatmoney can’t buy everything. Among both gendersit is a popular psychological exercise to vow to get

into shape before the upcoming annual vacation –but 95% never do a damn thing about it. Mentally,the out-of-shape brigade visualize themselves withthe buffed bodies they will never possess. But veryfew ever do anything about it. And sadly, amongthose who actually have the grit to make an attempt,their exercise and diet methodology is so bad thattheir efforts rarely make the slightest dent in theircurrent condition.

Any serious effort to shape up should com-mence 6-12 weeks before Beach Day and utilizetried-and-proven methods that work. If you canprovide the guts and discipline we at Parrillo Per-formance can provide the tried-and-proven meth-ods. Any serious summertime shape up requires athree-prong approach that integrates diet, exerciseand rest. Pre-planning is crucial: without a soundgame plan you are like a blind man in a darkenedroom searching for a light switch. Time is critical;you need to take the necessary time for exercising,cooking and recuperation. Yes it takes away fromavailable time for other activities, but isn’t it abouttime for health and fitness to move up on your pri-ority list? Americans, on average, watch 3.1 hoursof TV daily and to my way of thinking that is theobvious place to steal time for your shape-up ef-fort. You need to develop and implement a weight-training program, incorporate a serious aerobic ef-fort, eat properly, supplement religiously and restregularly.

If you balance and execute all of these dis-ciplines you will radically renovate your body in 6-12 weeks – I guarantee it. This is provided thatwithin the different disciplines you use correct meth-ods. Parrillo Performance’s efforts are directed atspreading the Gospel of physical renovation.Through the years I have worked with thousandsof clients, both directly and indirectly, and continu-ally discover that those who use our methods prop-erly transform their bodies almost overnight. Adapt-ing Parrillo methods is about the fastest way known

Info-Line: 513•531•1311 John Parrillo’s Performance Press • May 2000 5

John Parrillo revolutionized the industry in 1990 with the introduction of fascial stretching. Once again,Parrillo Performance takes the industry to another level with the introduction of the “patent pending” ParrilloGenetic Equalizer FX Stretch System. The Parrillo Fascial eXtreme Stretch System is the next generation ingym equipment. This heavy-duty equipment is designed to take your physique past it’s limitations by allowingyou to stretch your muscles like never before.

By stretching your targeted muscles on theParrillo FX Stretch System, you can dramaticallyand instantly increase the size, strength and flex-ibility of your targeted muscles. What does thatmean to you and your athletes? Larger, moreseperated, flexible muscles and increased per-formance. Winning seasons. Purchase all fourpieces for less than the price of a commercialtreadmill.

SUMMER IS COMING ARE YOU READY

John Parrillo

to man to change body composition quickly andcompletely. If you want to strip off excess body fatthen get a grip on your diet and aerobics. If youwant to build a set of impressive muscles then liftweights and get plenty of rest. Those are the bigcheck-squares. Of course there are a million ap-proaches within the different components.

The muscle magazines are stuffed full ofways to weight train, diet and supplement – but whocan cut through that maze of contradictory confu-sion? At Parrillo we offer a clear methodology,battle-tested and proven over the past two-decadesby many great bodybuilders and athletes. Whenwe tell you that you can renovate your body be-tween now and beach season, we aren’t jiving. Youcan have the body you dream of and you can have it

in a (relatively) short time frame – assuming you con-scientiously incorporate a balanced approach usingproven Parrillo methods in a committed fashion. Theroad map of progress lies within the covers of themagazine you hold in your hands. Weight training,diet strategies, target nutritional supplementation, cut-ting-edge aerobics - every component of the trans-formation process is expanded and expounded on inthe Parrillo Performance Press each and every month.If you want to look lean and muscular by bathing suitseason now is the time to swing into action.

Are you ready?

“John Parrillo has once again proven hiscommitment to performance. The ParrilloFX Stretch System provides the strengthand conditioning staff with the tools nec-essary to stretch their athletes to betterperformance. There is nothing like it onthe market today.”-Jeff Sellers C.S.C.SUniversity of Evansville

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Lindsay Mulinazzi is a uniqueindividual who successfully com-petes in a wide variety of athleticevents, a genuine triple threat.Lindsay competes in bodybuild-ing, strength competitions andfitness shows. She has won ma-jor titles competing in fitness andplans to compete in the NPC Na-tional Championships this year.As a bodybuilder she will battleat the Team Universe competitionthis August with the best ama-teur bodybuilders in the country.Her muscle is functional: she cap-tured the prestigious Women’sFitness Extravaganza this pastyear. In this test of pure muscleand power Lindsay did twenty-eight one-arm pushups and curled50% of her 130-pound bodyweight fifty-nine times in a row!Her other phenomenal feats in-clude winning the fitness com-petition in the Virginia Gold’sClassic a few years back and thenwinning the middleweight body-building title (and the overall title)on the same night at the samecontest! In addition to being amulti-dimensional athlete, Lind-

say is as intelligent and analyti-cal as she is strong and shapely.She holds a degree in Kinesiol-ogy from the University of Mary-land and simultaneously obtaineda double AA, one in business anda second in fashion design.

This is a busy woman. Inaddition to lifting four timesweekly in the high-intensityParrillo fashion, Lindsay doescardio up to twelve times aweek, twice daily prior to a con-test. She also manages to con-sume six carefully spaced mealsduring her frantic day. Her lifeappears a maze of commitmentand punctuality. Oh, did wemention that this 5’3”, 30-yearold dynamo works ten-hourworkdays at Olympus Fitness inupscale Silver Spring, Maryland?Ms. Mulinazzi uses all that col-lege knowledge and her broadcompetitive experience to in-struct earnest folks on how torenovate their physiques. She ob-tains outstanding results for herclients. After all, who better tocoax results than an educatedprofessional with a strong and

by Marty Gallagher

Photo’s by John Nafpliotis

This “Fitness Inferno” is ready to takethe world by storm. With her successin fitness competitions and body-building, Lindsay is doing somethingthat has rarely been done before.Crossing over from one discipline toanother; and winning!


current competitive background?One wonders how she manages tojam and cram all this intense prepa-ration and job-related activity into onelife.

“I am busy, often to the point ofdistraction, but all my diverse effortshave been worth it. I have contin-ued to register improvement in my-self as an athlete and also in my cli-ents that I train and council. I am aserious student of the art and scienceof bodybuilding – which is the basisfor all my athletic activities. My edu-cation has rounded out my knowl-

edge and I have diligently applied thelessons I’ve learned.”

By combining the lessons learnedin the classroom with the lessonslearned on the gym floor and in thecompetitive arena, Lindsay Mulinazzihas made amazingly quick progressand has all the earmarks of someone

who will make a real mark in each ofher endeavors before she is finished.In addition to the college of knowl-edge, both academic and empirical,Lindsay began consulting bodybuild-ing Guru Todd Swinney. She is quickto credit this oracle of bodybuildingknowledge. We asked how they gothooked-up: “After one of my com-petitions, I was talking to a judge, asI always do after a show, and wasasking them about my weak points.I solicited their opinion and in pass-ing they suggested I contact ToddSwinney, indicating that this guy had

an outstanding reputation for takinggood athletes and making them great.He had worked with some of the bestlocal bodybuilders and quite a few hadgone on to become successful pro-fessionals. I was intrigued and calledTodd; we hit it off immediately andhis advice over the years has been

invaluable.” Todd helped Lindsayfine-tune her already savvy approachto weight training, aerobics and diet.“Todd had superb advice and he in-troduced me to Parrillo supplementsfor which I will be eternally grate-ful.”

Lindsay began weight training atthe tender age of twelve years old,introduced to iron pumping by herolder brother. Athletic through highschool, she competed in bodybuild-ing, golf and ran track (the 220 and440). She continued training throughcollege but did not get serious about

competing until 1996 when she en-tered her first “real” competition: theMaryland Fitness Championships.She took third place, not bad at allfor an inaugural venture. A monthlater she entered her first bodybuild-ing competition, the BodyRock Body-building Championships, a hotly con-

WEIGHT-TRAINING SPLIT AEROBIC SCHEDULE*MONDAY Chest & Biceps 40-mins. am 30 mins. p.m.TUESDAY Legs “ “ “ “WEDSDAY Off “ “ “ “THURSDAY Back & Triceps “ “ “ “FRIDAY Off “ “ “ “SATURDAY Shoulders “ “ “ “SUNDAY Off Off*Done 4 weeks out

••••• Reps are generally kept in the 8-10range and Lindsay will make sure toget the most out of each rep by con-centrating on using a full range ofmotion and maintaining a continuoustension throughout each rep.

LINDSAY MULINAZZI: TRIPLE THREAT ATHLETE


tested suburban Washington DCevent, and she won the lightweightclass! Lindsay was ecstatic; “Toddhad suggested I back the starch outof my diet prior to this competitionand this advice was right on time. Icame in to the BodyRock in greatshape and won over a tough field. Icannot begin to describe what a thrillit is to win the first bodybuilding com-petition you enter. It provided mewith tremendous motivation and Imade plans for my next competition.”

Imagine her exhilaration when atthe Virginia Gold Classic two monthslater she won the Fitness competition,then captured her height class in thebodybuilding contest. To cap the per-fect night she won the overallwomen’s title in the bodybuilding por-tion! “I was on cloud-nine after mytriple-win at the Virginia Gold Clas-sic.” Lindsay immediately set hersights on her first national competi-tion. In 1997 she won the MarylandFitness Championships as a tune-upin July and then took a disappointing13th at the USA in Las Vegas in Au-gust. “I was quite pleased with mycondition at the USA’s and “hit” myroutine perfectly in the performanceround. I was told afterwards that thejudges perceived me as “too hard” (to

TYPICAL DAILY MEAL SCHEDULE

MEAL #1 .5 cup of oatmeal mixed with .25 cup of cream of rice and one scoop of ParrilloOptimized Whey™

MEAL #2 4-oz of turkey and spring waterMEAL #3 4-oz of fish, one yam, cauliflower, green peas (frozen)MEAL #4 4-oz of sirloin steak, .5 cup cream of rice, .5 cup green beansMEAL #5 4-oz of chicken, Parrillo Energy Bar™ (sometimes replaced by one large yam)MEAL #6 Parrillo Optimized Whey™ shake

Keep in mind that Lindsay weighs between 122 and 135 and this meal schedule would betypical 12-weeks out from a major competition.


defined and muscular) and this was abit confusing.” The following yearshe took 15th at the NPC USA. “Myplacing that year at the USA was nota surprise. I had run myself raggedin an effort to shed some of mymuscle. In hindsight I did too muchcardio and lost my sodium balance.I was super busy at work and by thecontest day I was so weak and le-thargic I had to take some of mystrength moves out of my routine.”

She grasped the error of herways and took time after the USA’sto “rest, heal and normalize.” In1999 she took 11th at the NPC USAFitness Championships in SantaMonica and later in 1999 she took2nd at the strength show. She fin-ished out 1999 with a 13th place fin-

ish at the NPC National FitnessChampionships held in Orlando.“Orlando was a nightmare. I havesevere allergies and had a bad at-tack in the moist Florida air. As aresult I held a lot of water. But youknow what? Each competition is alearning experience, win or lose.”Lindsay also shot two videos anddid several magazine photo shoots.In retrospect, 1999 was the yearshe attempted to peak for too manycontests and cameras. “I will staya lot more focused in the future andnot spread myself so thin.” She hasdefinite ideas on training and eatingand agreed to share her routines andeating habits. “John Parrillo hasrevolutionized the way in whichbodybuilders eat and train.”

“I am quite aware that the mere athlete be-comes too much of a savage, and that the

mere scholar is melted and soft-ened beyond what is good forhim”-Plato. Lindsay Mulinazzi

is the perfect blend ofbrains andbrawn.



WEIGHT TRAINING TIPS: “I will vary my exercisesto keep from burning out in certain movements. Toomany people stick to the same exercise – done the sameway and using the same reps – way past the point whereany gains have been realized. I rotate my exercises andI vary my reps. Again, so many people stay with thesame rep range and they could make far greater progressby increasing or decreasing their reps on a periodic ba-sis. In addition to weight training and aerobic training, Imust also find time to work on my fitness routine. Priorto a contest I need to spend a lot of time perfecting myroutine.”

AEROBIC TIPS: “My favorite aerobic machine is theLifeFitness Cross-Trainer. This exercise devise is inter-esting in that it is suspended in the air: you stand on ski-like footrests and swing your legs back and forth. Thisimportant feature eliminates the ankle, knee and hip stressthat running or aerobic dance can aggravate. Prior to acompetition I do a lot of aerobics and I am very con-cerned about the repeated pounding on my joints thateffective, high impact aerobic exercise can bring on. An-other great feature of the LifeFitness Cross-Trainer isthat it has handles that allow you to incorporate the up-per body into aerobic training. By stressing the arms aswell as the legs you make your cardio exercise much moreeffective than using legs only. 99% of commercial aerobicmachines use only the legs to generate the effect.”

FUTURE PLANS: “I intend to compete in the NPC TeamUniverse bodybuilding competition that will be held inAugust of 2000. This is a tough contest and I will workhard on my bodybuilding between now and August. Ifeel I can enter this show larger, leaner and more sym-metrical.” After the NPC Team Universe Lindsay willshift gears and start preparation for the NPC Fitness Na-tionals that will be held in November of 2000. “This is ahuge show and I want to springboard off my bodybuild-ing condition, which will be peaked, hold this conditionwhile making a major effort to improve my fitness rou-tine.” With Lindsay’s demonstrated drive, intelligenceand determination, does anyone doubt she will eventu-ally achieve all her goals? “I feel as if I am barely scratch-ing the surface of my potential and that is an exciting andmotivating prospect.” We suspect Lindsay Mulinazzi willbe a force to reckon with in both amateur bodybuildingand fitness competitions for a long time to come.

Lindsay Mulinazzi can be reached at PO Box 1053,Savage, MD 20763, at 888-600-8474 or at her websiteat http://members.home.com/fitnessinferno.


by Pavel Tsatsouline

The Ab Pavelizer™Conquers the ArnoldThe World’s Only “TRUE” Ab Isolator

Beyond Stretching - Evil Russian

If you missed the Arnold Classic2000, too bad for you, Comrade! Whereelse would you see scenes like this?Thousands of muscleheads shooting bi-ceps flexes at each other and samplingprotein bars as alien-looking women withspray painted outfits posed for droolingboys. In their free time the ladies passedaround muscle stuff catalogues hopingthat their Barbie looks would prevent youfrom round-filing their offerings (it didn’t)into the trash can! One booth offered apushup contest with a fitness model sit-ting atop eager contestants. Lines werelong for this Y2K equivalent of a RomanCircus. Back in the USSR you could getfifteen years of GULAG time for havingthis kind of “decadent” muscle fun.

I enjoyed watching unassuming,rugged arm-wrestlers from the AmericanHeartland casually clean the clocks of

steroid-inflated bodybuilders with hugearms on the wrist ‘rassling table at onebooth. One humiliated muscleman pro-nounced that “it is all technique” – thisafter paramedics had put his arm backinto his shoulder socket. Yeah, if yournineteen-inch pipe cannot do it, it has tobe technique. Did I ever tell you that thebench press is just technique?

Martial artists of all denominationswere at the Arnold as well: from garden-variety Japanese karate practitioners tothe exotic and deadly Soviet SpecialForces Systema. Cocky fighters chal-lenged each other to a high kick contestat Bill ‘Superfoot’ Wallace’s booth andantagonized tough-acting bodybuilders.A big boy pushing a protein powder atone of the booths turned beet-red whena kickboxer asked him point blank: “Don’tgive me this stuff! I want what you use!Sell me some steroids!” Rowdy, bawdygales of laughter erupted as the Big Juicerlooked for a place to hide his coifed head.

I gave a strength-training workshopbased on my new book Power to thePeople! Martial artists synchronizedtheir watches with Steve Hampton andgot ready to pounce on poor old Pavel.The joint Pavelizer/Parrillo mission, thelaunch of the baddest abdominal train-ing device ever invented, was about togo off!

The Ab Pavelizer ™ is the first andonly ab machine which takes into ac-count the fact that the human body is asophisticated system with a complexneural network, not just so many poundsof meat and bones. You cannot isolatethe abs from the hip flexors by simplemind immobilization. Isolation of the hip

joint, a la the crunch, is impossible be-cause of what neurologists call ‘irradia-tion’. There is a way to trigger true abisolation but in order to invoke isolationyou have to activate a precise and ob-scure neurological phenomenon: ‘recip-rocal inhibition’. Eastern European pro-fessor Vladimir Janda figured out howto immobilize the hips flexors and hipjoint and thereby isolate the abs – buthe had to invent a new and complex ex-ercise that ran dead smack against thegrain of conventional exercise kinetic or-thodoxy. And so the Janda sit-up wasborn.

The problem with the Janda sit-upwas that it was complex and required asavvy training partner in order to per-form it correctly. Being the antisocialEvil Russian that I am, I said “no thanks”to the training partner part of the Jandaand then proceeded post haste to builda Janda device that would allow me todo this incredible exercise without a part-ner. In my patent, the Pavelizer is de-scribed as ‘the active resistance hip flexorinhibiting abdominal training device’.That about says it all, don’t you think?

I issued a challenge to the crowd atthe Arnold Classic: anyone who coulddo a mere five strict Jandas shall be men-tioned in my column in Parrillo Perfor-mance Press. Even motivated by fame,few comrades could do even one! Jandasitups look deceptively easy. At firstthe “seen-it-all” audience at the body-building seminar did not think much of itwhen my friend, Brazilian jujitsu SeniorWorld Champion Steve Maxwell and hisson Zak demonstrated this evil drill onstage. After Zakster’s nine reps most in

Ed Coan Blasts His Six-pack on the Ab Pavelizer™ and Gives it Two Thumbs Up!


THE AB PAVELIZER™ CONQUERS THE ARNOLD

the audience stifled ayawn. Only after westarted getting rocked-out bodybuildersonstage to try thePavelizer did it dawn onanyone how outstandingthe young wrestler’snumbers really were. Iasked for a volunteerwho thought that he orshe could manage fivereps. One giant body-builder with a ‘piece ofcake!’ look strutted ontothe stage to get his absPavelized. He only man-aged two reps and no onewas more surprised thanthe big boy himself. Tobe fair (though notenough to be profiled inPPP), performing twounassisted reps on the Pavelizer on thefirst time someone attempts it is excel-lent.

Ab Pavelizer™ situps are incrediblydifficult because they inhibit the hip flex-ors and leave your abs to fight the battlealone. No one realizes how much hipflexor action is involved in crunches.Many world class bodybuilders,powerlifters, and martial artists tried theAb Pavelizer ™ at the Arnold ClassicWeekend but only a handful managedeven one rep! Don’t fret though, theAb Pavelizer ™ comes with assistancebungee cords that allow anyone to per-form assisted reps until they get strongenough to do full Pavelizer-reps. Withthe bungee cords anyone can rep witha Pavelizer - whether it is your grand-mother or Ed “The World’s StrongestMan” Coan! Power Immortal Ed Coandid stop by my booth to say hello andhad nice things to say about BeyondCrunches. Coan, ever game for any testof muscle and grit, gave the Ab Pavelizer™ a ride. The strongest man in the worldground out a few reps and gave the AbPavelizer ™ two thumbs up!

Soft spoken but authoritative, Coanis no dumb jock, but one of the mostinsightful weight trainers in the world,Ed is always ready to learn, as all trulystrong people are. Ed then asked me toshow him a few stretches. He felt so

much better after I stretched his hip flex-ors that he actually enjoyed his squatsthe following Monday. I know that itsounds as if I am on a hip flexor rant, butthese subversive muscles can goof-upyour back and sabotage your deadliftlockout. I showed Coan my secret Rus-sian method and the Great One vowed tostretch Pavel-style three times a week.Ed has deadlifted 900lbs. weighing219lbs. and is the lightest man by kilo-tons to break the magic 900lbs. barrier.

As long as we are on the topic of seri-ous stretching, you must check outParrillo’s new FX Stretch ™ System. Topmartial artists like karate world championRic Pascetta did, and agreed that the FXStretch ™ System torture racks were awe-some and deadly effective! The martial art-ists were as excited about these revolution-ary devices as the bodybuilders were!These heavy-duty machines belong in ev-ery gym and martial arts dojo. Start withthe Ultra Leg Stretch and the Seated Torso-Hip Stretch, the Evil One’s top picks. Youwill be a better athlete –bigger, strongerand next to invincible.

. . . But as an enthusiastic capitalist Inow regress, back to the Ab Pavelizer ™.The Expo attendees did not stand a chance!While I pounded them to pulp in my semi-nars, the Parrillo team and my publisherJohn Du Cane covered me on the expo flooras we began to take orders. Before you

knew it, we were soldout! Not just sold out,but totally out of stockand taking advance or-ders like fevered WallStreet stockbrokers tak-ing ‘buy’ orders duringa Greenspan interestrate drop announce-ment. We did not ap-preciate the enormity ofthe groundswell thenew invention hadcaused until Sunday,when, following mymorning talk at the pres-tigious Arnold TrainingSeminar - an angry mobrushed the Parrillobooth waving cash anddemanding Pavelizers.Steve Hampton startedhyperventilating – “is

there enough steel in Pittsburgh shipyardsto build all the Ab Pavelizers we’ve takenorders for?!” He wondered aloud in ex-hilarated exasperation.

We sure hope so Comrades. Buthadn’t you, dear reader, need put yourorder into the mail right now? Just in case?Call 800-344-3404 to purchase theAbPavelizer™ and Ab Pavelizer™ Pro.

Pavel Tstatsouline was introduced atthe Arnold Classic “as the nations fore-most authority on abdominal training.”The “Evil Russian” is a former physi-cal training (PT) instructor for the So-viet Special Forces and lives in Minne-sota. He currently is a trainer for vari-ous SWAT teams and other law enforce-ment agencies around the nation. Totalk with Pavel about seminars call(206)784-7315. To purchase his books,tapes or obtain a free catalog call(800)897-5111.

Ed Coan, the world’s strongest man, takes in the ex-pert advice from Russian training master PavelTsatsouline at the 2000 Arnold Classic.


News and Views

It’s amazing to think that one ofthe oldest foods is now one of the mostpopular - and effective - bodybuildingand fitness supplements. The food towhich I’m referring is whey. Since an-tiquity, whey has been used as a cura-tive, and more recently, as a supplementwith significant health-building powers.A component separated from milk tomake cheese and other dairy products,whey contains a very high biologicalvalue of protein because of its aminoacid profile. Biological value representsthe percentage of protein from a par-ticular food that your body can usesolely for growth and repair - rather thanfor energy production. Thus, whey pro-tein is totally dedicated to growth andrepair after being digested and absorbedby the body. (1) Whey is loaded withbone-building calcium, rich in B-vita-mins, and high in iodine, a trace mineralthat helps the thyroid gland producethyroxin, the principle thyroid hormoneinvolved in metabolism. (2) What’smore, whey increases levels of glu-tathione in the body. Glutathione is apeptide of the amino acids cysteine, gly-cine, and glutamic acid that works in-side cells as a natural antioxidant. It

helps remove toxic cellular byproductsfrom the body. So vital is glutathionethat without it, you would die. (3)AtParrillo Performance, we have an entireline of products formulated with whey,including our Optimized Whey™ Protein(100% whey protein isolate), Hi-Protein™

Powder (a combination of whey andcalcium casienate) and our 50/50 Plus™

Powder (formulated with whey proteinisolate, calcium caseinate, milk proteinisolates, and maltodextrin), to be usedin conjunction with our Nutrition Pro-gram. The use of whey in a bodybuild-ing and fitness program has enormousbenefits. Consider the following:

Whey Is a Recovery Nutrient.Recovery is the repair and growth

of muscle tissue that take place after ev-ery workout. During recovery, yourbody replenishes muscle glycogen andsynthesizes new muscle protein. In theprocess, muscle fibers are made biggerand stronger to protect themselvesagainst future trauma. Actual musclegrowth occurs not while you’re pump-ing weights, but in the recovery periodfollowing your workout. There is muchyou can do to enhance this recoveryprocess, including supplementationwith whey. In a recent study of athletes,supplementing with a whey proteindrink immediately after exercise and thenone and two hours later accelerated therate of glycogen resynthesis. (4)

Whey Increases Exercise CapacityExercise generates disease-causing

substances known as free radicals. Thebody’s best defense against free radicalsis antioxidant nutrients. However, scien-tists have discovered that hard-trainingathletes often have low levels of anti-oxidants circulating in their bodies, pos-sibly due to free radical activity. When

free radicals start outnumbering antioxi-dants, there’s trouble. This condition istechnically known as “oxidative stress,”and it contributes to muscular fatigue.Whey to the rescue. As noted above,whey boosts levels of the antioxidant, glu-tathione, in the body. With higher levelscould you fend off oxidative stress andwork out longer and harder? Yes - says atleast one study. Twenty athletes (10 menand 10 women) supplemented with awhey protein supplement (20 grams a day)for three months. A control group supple-mented with a placebo. Researchers as-sessed the athletes’ power and work ca-pacity during bouts of cycling. Both as-pects of physical performance increasedsignificantly in the whey-supplementedgroup whereas there was no change inthe placebo group. The researchers con-cluded that prolonged supplementationwith a product designed to shore up an-

ON YOUR WHEY TO ASUPER PHYSIQUE

by John Parrillo

Parrillo’s Optimized Whey™Protein can guarantee al-most immediate musculargains.


The Ab Pavelizer! Former Soviet Union Conditioning coach PavelTsatsouline, in conjunction with Parrillo Performance, offers thisunique abdominal training device. This revolutionary device is guar-anteed to fry your abs and yield fast, effective results. According toPavel “crunches belong on the junkpile of history next to commu-nism.” The Ab Pavelizer is based on a radical version of a sit-updesigned by the world’s leading back and muscle function expert,Professor Janda from Czechoslovakia. Save yourself countless hoursof unrewarding toil. Quantities are limited. Heavy-duty steel con-struction insures that this device will last a lifetime. Call today at1-800-344-3404 and get the........

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tioxidant defenses resulted in improvedperformance. (5)Whey Protein Promotes Muscle Mass

This positive finding has been ob-served in HIV-positive patients, whooften suffer from muscle wasting as aresult of their condition. They need togain or maintain their weight as a healthmeasure. In one study, three HIV+ pa-tients were fed 8.4 to 39.2 grams per dayof whey protein mixed in a liquid overthe course of two months. All three pa-tients gained weight - between 4.4pounds and 15.4 pounds. Two of thepatients reached their ideal bodyweights. Plus, the addition of whey pro-tein increased the levels of immune-boosting glutathione in their bodies. (6)HIV-patients are one matter, but whatdoes a study like this mean to you? It’svery significant because it shows thatwhey exerts a mass-building effect. Thismay be partially due to whey’s ability tostimulate protein synthesis. In anotherstudy, whey boosted post-meal proteinsynthesis by 68 percent, whereas an-other milk protein stimulated synthesisby 31 percent. (7) This information iscritical to anyone who wants to gainlean mass, sick or healthy.

The Right Way to Use WheyYou have to agree that whey pro-

tein is a pretty remarkable food - which iswhy it’s a must-have in your diet. Ourwhey products are designed to be usedas nutritious snacks, with meals to in-crease protein intake or following work-outs to create a hormonal environmentconducive to muscle growth. This month,I’d like to focus on our Optimized Whey™

Protein Powder. It contains 33 grams ofprotein in each two-scoop serving and isthus a great way to increase your proteinintake to support muscle building. Opti-mized Whey™ Protein Powder comes inthree fantastic flavors: Chocolate Malt,Vanilla Malt, and Strawberry Malt (checkout the bits of freeze-dried strawberries).There’s no fat-forming sugar in this prod-uct either. Just mix it with water, andyou’re on your whey to increase leanmass!

References1. Barth, C.A., and U. Behnke. 1997. Nu-tritional physiology of whey of wheycomponents. Nahrung 41: 2-12.

2. Barth, C.A., and U. Behnke. 1997. Nu-tritional physiology of whey of whey

components. Nahrung 41: 2-12.

3. Bounous, G., Batist, G., and P. Gold.1991. Whey proteins in cancer pre-vention. Cancer Letter 57: 91-94.

4. Van Hall, G., et al. 2000. The effectof free glutamine and peptide inges-tion on the rate of muscle glycogenresynthesis in man. International Jour-nal of Sports Medicine 21: 25-30.

5. Lands, L.C., et al. 1999. Effect ofsupplementation with cysteine donoron muscular performance. Journal ofApplied Physiology 87: 1381-1385.

6. Bonus, G., Brachial, S., Faults, J.,and P. Gold. 1993. Whey proteins as afood supplement in HIV-seropositiveindividuals. Clin Invest Med 16: 204-209.

7. Boirie, Y., Dangin, M., Gachon, P.,et al. 1997. Slow and fast dietary pro-teins differently modulate postpran-dial protein accretion. Proceedings ofthe National Academy of SciencesUSA 94: 14930-14935.

ON YOUR WHEY TO A SUPER PHYSIQUE

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Fits under the door

Stand alone model

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Ask Colleen

The first time I ever heard thephrase “building the metabolism” wasin 1993 when I stumbled across a copyof High Performance Bodybuilding byJohn Parrillo and Maggie Greenwood-Robinson. This book was (and is) abodybuilding masterwork. Parrillo pos-tulated a series of philosophies and ap-proaches to bodybuilding that were likea burst of lightning across the black,dank stagnation that was the dark hori-zon of bodybuilding. At the time I was awriter for Muscle & Fitness and I was inVirginia Beach, Virginia on assignment.I was bored out of my skull and visiteda shopping mall adjacent to the hotel.In the mall newsstand I came across acopy of High Performance Bodybuild-ing. It had a captivating cover withDave Hawk, tanned and buffed, stand-ing in a very modern kitchen. A table-top full of delicious looking food sat ona Formica-topped kitchen island. Theconnection was implicit and I liked it:

food was critical to bodybuilding suc-cess and Parrillo, rather than havesome muscle head doing a most mus-cular on the cover, instead had an ar-ray of food. I was intrigued andbought the book on the spot. I wasfurther enthralled as I read the coverblurbs walking back to the hotel:• Pack on muscle and shed body fat• eat up to 10,000 calories a day• Learn revolutionary nutrition andtraining secrets• Follow the programs used by thechampions

The book was as good as prom-ised, informative and well written. Itincluded some genuinely jarring (thebest kind) ideas that absolutelyrocked bodybuilding to its founda-tion. One revolutionary “secret” washis idea that a bodybuilder could re-set his/her metabolic rate. His ad-

vanced and sophisticated concept re-volved around the idea that by regu-lating food intake, both in content andtiming, you could alter and improvethe human body’s digestive effi-ciency. And by doing so the body-builder could consume more calorieswithout “getting fat”. Parrillo laid itall out, in black and white, plain En-glish clearly spoken. Bodybuild-ers at all levels, he contended,needed to look at their metabolismand analyze it. In many, manycases John discovered hard train-ing bodybuilders and athleteswere under-eating: ingesting toofew calories to support the levelof activity necessary to inducephysical change. Through per-sonal discovery and then as oneof the premier trainers in com-petitive bodybuilding, Parrilloforwarded the idea that foodcould be used to revamp the me-

tabolism – naturally, without resortingto drugs.

Parrillo stated and codified certainbasic truths that existed in the field ofbodybuilding. One of them was thatweight training needed to be intense inorder to trigger the miracle of hypertro-phy. He proposed that aerobics were anindispensable part of basic bodybuild-ing preparation. Many consider himresponsible for the widespread introduc-tion of aerobics into bodybuilding. Ifyou accepted the premise that high in-tensity weight training and aerobicswere necessary and indispensable youhad to take into account the shock andtrauma inflicted on the body by all thisintense physical activity. Parrillo con-tended that the bodybuilder needed totake in lots of calories in order to support

this brutal level of hard physi-

RAISE YOUR METABOLISMTO BURN MORE FAT

by Colleen Fisher & Marty Gallagher

The revolutionary ideas purposedin John Parrillo’s High PerformanceBodybuilding amaze even the mostknowledgeable training authorities.


RAISE YOUR METABOLISM TO BURN MORE FAT

cal work. Way too many bodybuilders,Parrillo found, were attempting to main-tain this incredible workload while simul-taneously starving themselves, thinkingthat was the right thing to do. Actually,they were slowing their metabolisms to acrawl and their under-fed bodies’ invari-ably rebelled. Fatigue and injury were theinevitable result of too much activity ontoo little caloric intake.

This realization, that bodybuildersunder-ate also had application to the non-exercising dieters of the general public.Many exist on 800-1000 calories a dayand yet retain lots of body fat. How couldyou explain this terrible physical para-dox? To Parrillo’s way of thinking, boththe champion bodybuilder and the JohnQ. Public, dieted on too few calories andthe result of low calorie eating slowedthe metabolism. Both the champion ath-lete and the garden-variety housewifesubsisting on 800-calories days were stag-nant for the same reason: both hadslammed the brakes on their metabolicrates and were starving themselves with-out results. The Parrillo solution? Eatlots of “clean” calories and take them inat regular intervals throughout the day.This procedure allows the dieter to main-tain a state of positive nitrogen balanceand keep the digestive process elevated.The foods within the basic diet, primarilystarchy carbohydrates, were manipulatedto achieve either growth or fat loss.

It was genius then and it’s geniustoday.

Colleen Fisher has a lot of experi-ence in this same arena: combating lowmetabolic rates in individuals seekingto make physical progress. She spendsa lot of time alleviating slow metabo-lisms among new and existing clients inher thriving personal training business.In talking with her about the plight ofthe individual cursed with a slow me-tabolism it was striking how her experi-ence nowadays mirrored the Parrillo pro-nouncements of a decade ago. Themetabolic truths that John Parrillo firstbrought to the public’s attention backin 1993 ring as true today as they didwhen they were first uttered.

Colleen Fisher is 44-years youngand the 1998 national masters (over 40)bodybuilding champion. Tall and statu-esque and weighing a lean 145-pounds,

Mrs. Fisher, when preparing for compe-tition carries a minuscule 5% body fatcontent. By comparison women on av-erage carry 25%. Lithe and brainy, Col-leen offers some particularly candid in-sights into a peculiar plight of womenseriously seeking to get in serious shapeyet hampered by messed-up metabo-lisms. Colleen is now in her second de-cade working full time as a professionalfitness trainer. In that time she has seenand worked with every type of indi-vidual possessing every conceivabletype of physique. Colleen regularly seesa common complaint. You could label itthe “dutiful dieter” syndrome. “Con-scientious individuals come to me withthis reoccurring malady. These peopleexercise excellent discipline and havesubsisted on a low calorie diet, yet theyaren’t getting results. They havelearned to get by on so few calories,that they cannot get below their alreadylow diet ceiling to diet down further.”

She expands this theme, “Typically,these ladies are serious about fitnessand have dieted with determination butthey are shot down because their tac-tics are elementally flawed. So many ofthem are existing on 800 to 1000 caloriesa day and cannot understand why theyare stagnant and fat.” These dietershave effectively slammed the brakes ontheir metabolism by establishing a ca-loric ceiling so low they cannot get be-neath it in order to lose weight. Thoughliving on a starvation diet, these well-meaning self-abusers cannot makeprogress in losing body fat. How can itbe, they ask themselves, that despitedieting seriously I am still fat! Colleenhas provided the answer many times inmany individual situations. “They liftweights, do aerobics, work a full timejob, be a parent, smile, look good, andare intelligent – all the while existing onnext to nothing in the form of calories.”says Colleen. The flaw, she points out,is in the basic mathematics of humanbiology. “A person who weighs 150-pounds needs 1500 calories while rest-ing - just to stay alive, breath and sleep.”Her solution is radical: “I convince themto eat more. Most couldn’t be moreshocked if I had asked them to cut theirwrists with a knife.”

Typically (though she cautions that

every individual is unique and differ-ent) Colleen advises the hard dieter tobegin eating small balanced meals ev-ery three hours. She starts her new cli-ents off eating five to seven mini-mealsspaced throughout the day. Cumula-tively, the calories consumed using hermultiple meal approach far exceeds the800-1500 calories the dieter had beensurviving on. She advocates a certainand specific proportional meal make-upfor each individual feeding. Ideally, in-clude a lean protein, both fibrous andstarchy carbohydrate and some nutri-tional supplements at each feeding. “Iadvise them to throw away the scaleduring weeks it takes to effect a meta-bolic makeover. Too many dieters arescale-a-phobics and need to forget allabout daily monitoring of body weight,at least until we get their metabolismrearranged.” Even though she adviseslots of meals, a meal could consist of“A Parrillo Optimized Whey™ Proteinshake combined with a Parrillo SportsNutrition Bar™.” After her clients getacclimatized to the regularity, frequency,composition and timing of the new mealschedule, Colleen will begin tinkeringwith the fat and carbohydrate contentto accelerate fat loss.

“When you eat your body producesheat, commonly called thermogenisis. Toproduce heat, you use more energy inthe form of calories. To continue to pro-duce heat and burn calories, a personneeds to eat plenty of quality calories andeat frequently throughout the day. Thistells your body it is not starving, so itcontinues to produce heat and burn fat.”With these additional calories, the bodycan suddenly support the hard physicalwork it takes to build muscle and stripaway fat. The dieter with a revampedmetabolism now has the energy to tackleintense workouts. “This is when thereal progress commences. The client iseating more often, has tremendous en-ergy and can begin to engage in thosekiller workouts that stimulate physicalprogress. They start to lose body fat,build muscle and feel like a millionbucks! To them it seems like magic whenin fact it is physiology and commonsense.”

So have you taken a close look atyour metabolism lately?


Mark D’Iorio is a masterof back training. He is oneof the strongest powerliftersin the nation when it comesto deadlifting, the King of allback exercises. We wantedto quiz this lean strongmanwith the 800-pound plusdeadlift as to how he did it,how did he develop one ofthe strongest backs in thecountry? Mark is articulateon the subject and got rightto the heart of the matter,“One of the great basic truthsof muscle building is the re-lationship between strengthand size. If you get strongerthen muscular size is sure tofollow. In my career, as I gotstronger I naturally got big-ger.” This inarguable logicthat Mark relates has monu-mental implications for theaverage bodybuilder, assum-ing they have the horsesense to recognize the truthof the matter. If you get stronger youwill get bigger. We at Parrillo Perfor-mance understand the eternal relation-ship between strength and size and pe-riodically we relate pure powerliftingmethods, such as Mark’s, to our reader-ship in order that they be exposed tosome undiluted strength strategies. In-terestingly, powerlifting and the Parrillophilosophic approach to weight train-ing have far more similarities than dif-ferences.

To make physical progress we needto occasionally try some new ideas thatoriginate outside the cloistered andsomewhat inbred world of bodybuild-ing. Powerlifters and Olympic liftersstrictly seek strength gains and havedevised some of the most innovativemass-building techniques ever in-vented. Many of the world’s all-time

bodybuilder Dominators have also beengreat lifters. Super-strong men whoseexercise poundage in the bench press,incline, overhead press, squat, deadlift,clean, press-behind-the-neck, etc., etc.,compared favorably with the lifts of thepowerlifters and Olympic lifters of theirday. Men like John Grimek, Reg Park,Bill Pearl, Sergio Oliva, Arnold (Austrianpowerlifting champion in 1967) andFranco, Bertil Fox, Robbie Robinson andDorian Yates were bodybuilding immor-tals who used powerlifting tactics to ac-quire incredible off-season muscularbulk. They would then chisel down theraw beef into the cut-glass finished phy-siques they displayed at the Mr. Uni-verse and Mr. Olympia. Tom Platz wasthe Michigan State powerlifting champas a teenager, Dorian Yates used powertactics to build unimagined mounds of

muscle and current Mr. Olympia, RonnieColeman deadlifted a bar-bending 771-pounds in a Texas powerlifting meet. Nowonder why his back is winning himOlympia after Olympia.

Mark D’Iorio has officiallydeadlifted 800-pounds and has definiteideas on the issue: “Any back muscle Ihave built is directly attributable to mybeing able to deadlift big poundage.D’Iorio is hardly a one-dimensionalmuscle-head. He is an intelligent indi-vidual with a Masters degree in busi-ness administration. He is a 32-year oldbachelor and works as an insurance ex-ecutive for Metropolitan Life Insurancein Providence, Rhode Island. Mark spe-cializes in property and causality man-agement and is in his 9th year of an al-ready lucrative career. He is thoughtfulwhen it comes to back training.

MARK D’IORIO: SO YOU WANTA MASSIVE BACK?The reason most bodybuilders back development sucks is because they use inferiorexercises and lift bird weight!

Mark D’Iorio warming up with 315 lbs. on his way to pulling a massive750lbs. in the deadlift at the “Greater Pittsburgh Monster DeadliftCompetition”. Mark’s training techniques are old school but effective.


MARK D’ORIO: SO YOU WANT A MASSIVE BACK?

“I probably spend half the time atop bodybuilder would designate totraining back. Most bodybuilders willtrain their back twice a week while I willtrain my back only once a week at mostand often only once every 10 to 14days!” He goes for intensity over fre-quency but before youtake this dramatic state-ment as an excuse to startskipping back workouts,please understand thereason Mark trains so in-frequently. He needs thetime in order to recoverfrom the pounding he’sjust subjected his backto. Frankly, if he does itright - hard, intense andheavy - it takes him 7-14days to fully recover.“The day after a reallygood deadlift session Ifeel like I’ve taken a di-rect hit from an atomicbomb. The second dayonly hurts as if a semi-tractor trailer had run meover. Eventually, throughgood eating, lots ofParrillo supplements andrest - and by maintaininga positive mental outlook- I fully recuperate.Then it’s time for me totake another bull-bust-ing deadlift session. I will not takemy workout a single day before I amfully recovered!”

If he did, D’Iorio would cast him-self down the black hole of over train-ing, that God-awful physiologic/meta-bolic state in which you go backwardsbecause you under eat, overtrain andlack rest. John Parrillo always says:“There is no such thing as over-train-ing, only under-eating.” In actuality,there most certainly is a black hole ofover-training, eagerly awaiting the vastmajority of trainees who do in fact un-der-eat and rest in relationship to theamount of training. I would amendParrillo Commandment #1 (thou shaltnot under-eat) as follows: There is nosuch thing as over-training, only under-eating provided you eat big, rest bigand lift big. After all, there is also the

sin of under-training and that is a mat-ter of intensity, specifically maximumgross poundage for maximum repsequates to maximum growth. Physically,when you subject yourself to 800+pound training poundage in weeklysquat and deadlift session, the sheer

tonnage takes a physical toll way pastthe comprehension of mere mortals.

The body needs to be replenishedbefore another ball-busting session isundertaken. Woe be onto the man thattaunts the ugly mistress of overtrain-ing. On the other hand, infrequency intraining is only for the elite, exclusiveproperty of those who belong to thebig poundage club. If you don’t squator deadlift with over 800 then you needto train much more frequently. If yousquat with 200 pounds for 8 reps thenyou need a lot more frequency than aman who does 700x5. Poundage and fre-quency are interlinked, the weaker youare, the more sessions you can undergoweekly and conversely the strongeryou are, the more time it takes for youto recover from the muscle blastingsession.

What Mark lacks in training vol-ume he makes up for in training inten-sity: “In my case its not so much howoften you do it as how hard you do it.”The proof is in the pudding, as the oldcliché goes, and Marvelous Mark letshis lifting do the talking when it comes

to pulling. What camefirst the chicken or theegg? Did the massiveback beget the 800-deadlift or did the 800-deadlift spawn thoserighteous back muscles.“It’s a process thatworks back and forth. Ipush myself in the gymthen I feed, supplementand rest my body. In re-sponse, it grows and thenext time I go in todeadlift I am bigger andstronger than the lasttime and I pull more thanin the previous session.Round and round itgoes, as this cycle re-peats over and over. Ideadlifted 804 weighing238-pounds and I’m 6’1”which, surprisingly is tallfor a powerlifter of thatweight.”

In powerlifting,squatness and thick-ness equates to better

biomechanical leverage and thus advan-tage. Great powerlifters are thick andheavy in proportion to their height.D’Iorio looks like an NBA center com-pared to his 242-pound powerliftingcompetitors, most of whom average 5’8”(or less) in height. He looks like a stock-broker in a Troll village. All of whichmakes D’Iorio’s 800-pound deadlift ex-cursions all the more miraculous. Howdoes the tall lithe one do it? Thoughhardly a muscle-less wonder, Mark looksmore like a defensive back for the Gi-ants or Jets than on of the top deadliftersin the nation. “I was fortunate enoughto fall under the tutelage of one of thebest weightlifting coaches in the coun-try, Mike Murphy. Mike was a discipleof Iron Immortal, Joe Mills.” Joe devel-oped great athletes for many decades:lifters like Bob Bednarski, Gerry Ferrelli,

Mark D’Iorio is not your average muscle head. Hisability on the platform is matched by his ability inthe board room. Success emanates from this 32-year old power man.


MARK D’ORIO: SO YOU WANT A MASSIVE BACK?

BACK SPLITDone once weekly

1. Sumo-deadlift: light, medium, all-out top set2. High pulls: light, medium, all-out top set3. Chins: 2-3 sets, bodyweight until failure4. Pulldowns: 3 sets, light, medium, all-out

Start with 5 reps in the deadlift, 5 reps in the high pulls, body weight inthe chins and 10 reps in the pulldowns. This is a basic program and anintermediate bodybuilder should use this routine once a week. Drop thefive rep sets for the deadlifts and high pulls after four weeks to sets of 3for 4 weeks than rotate back into a regular Parrillo bodybuilding routine.You will be bigger and stronger as a result. Practice your technique andnever sacrifice form for poundage. Remember; apply sumo push powergradually until the bar breaks from the floor.

Mark Cameron, Fred Hatfield, and awhole host of internationally famousweightlifters and powerlifters. Joe pro-duced world champions like Jimmy Deanproduces sausage links. Mike Murphywas a Joe Mills protégé and MarkD’Iorio is a direct decedent of Joe Mills,his philosophies and ideas. And onething any serious student of Joe Millsknows is the correct way to pull a bar-bell. “Mike had me develop an entirenew way to pull a deadlift. First we con-sider the deadlift a push, not a pull. Thedistinction is subtle and important.

Mike sized up my long arms and

legs, short torso and indicated that Ishould be a Sumo-style deadlifter. Insumo style, the lifter sets his feet justoutside the hands, whereas in a conven-tional style deadlift has the feet set insidethe hands. Mark remembers the begin-nings, “At first, Mike’s insistence on per-fect pulling technique caused my deadliftto plummet. I could barely budge 500and at the time my best was 650. I heldthe course as outlined by Mike and withina year I pulled 770 using his style. I wasecstatic. The Joe Mills/Mike Murphyapproach to pulling procedures revolvedaround the precise positioning of the bar

on take off. The lifter uses a per-fect position to break the bar fromthe floor (the hard part) and thenride the bar to lockout (the easypart). In my case, if I break the bar-bell from the floor, it is a 99% cer-tainty that I will successfully com-plete the lift. I start with a perfectposition and then begin applyinghorsepower. My coach, MikeMurphy told me that his coach, JoeMills said to think of the deadlift asa “push” not a “pull”. I push down-ward with my feet at takeoff withever greater ferocity until, finally thebar breaks form the floor and thelift explodes upward.”

Every rep of every deadlift setMark strives to use identical tech-nique. Over and over, precision isdrilled and practiced until Mark’sbiomechanical groove is as smoothas a ball-bearing machine. Howdoes all this deadlift stuff relate toJohn or Jane Doe Bodybuilder?The answer is simple: if you want abig, muscular back then learn howto deadlift and how do some highpulls. Do so, and your backmuscles will improve dramaticallyand quickly and the whole experi-ence will offer the stale bodybuildera fantastic change of pace.

NUTRITIONMark is very particular about his diet.“I use the basic Parrillo diet in whichI attempt to intake 1.5 grams of pro-tein per pound of bodyweight, perday. I also eat five smaller meals; ac-tually I consume three ‘regular’ meals

daily and two protein shakes. I loveParrillo’s Optimized Whey and the Par-rillo Energy Bars fill in the nutritional holesin my daily eating schedule. Often I havemeetings with clients that run long and Ihave to miss a scheduled meal. A ParrilloBar™ (or two) fills this nutritional gapnicely. I use Parrillo Liver Amino For-mula™, Ultimate Amino Formula™ and Cre-atine Monohydrate right before a com-petition. Parrillo supplements are whatcompetitive athletes use to boost perfor-mance. Supplements, good supplements,like Parrillo supplements are critical to fu-eling growth speeding up my recoveryand promoting growth.”

Nutrition Program ................................................ Nutrition Manual, Food Composition Guide......................................$49.9530 Diet Trac Sheets, CapTri® Manual, Supplement

Guide, and 450 Gram Deluxe Food ScaleTraining Manual ................................................. Proper Exercise Techniques, Special Fascial Stretching...................$49.95

and High Intensity RoutinesBodyStat Kit ........................................................ BodyStat Manual, 12 BodyStat Sheets, and Skinfold.......................$39.95

Calipers, Bound Separately with Leatherette CoverPerformance Package ........................................... Nutrition Program with BodyStat Kit...................................................$79.95Total Performance Package ................................. Training Manual, Nutrition Program & BodyStat Kit.....................$129.95High Performance Bodybuilding ........................ Everything the Serious Bodybuilder Needs in One Book................$15.95John Parrillo’s 50 Workout Secrets ...................... Advanced Training Tips Used By John Parrillo.................................$15.95CapTri® Cookbook .............................................. Strict Recipes Using CapTri® To Make Your Food Taste Great..........$9.95John Parrillo’s Performance Press™

...................................... 12 Monthly Information-Packed Issues (U.S.).....................................$19.95Computer Nutrition Program CD V2.0 ................ Design Your Diet at the Touch of a Button (PC only).......................$69.95

PARRILLO PERFORMANCEPARRILLO PERFORMANCEPRODUCT PRICE LISTPRODUCT PRICE LISTSUPPLEMENTSSUPPLEMENTS

PUBLICATIONSPUBLICATIONS

To Order, Call 1-800-344-3404 or (513) 531-1311

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CapTri®.............................................................................................................................................. High Thermogenic Energy Source ...... 32 Fluid Ounces ... $40.00

Max Endurance Formula™........................................................................................... Nutrients for Hard Training ................. 150 Capsules ........ $30.00

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............................................................................... Nutrients for Electrolyte Balance ........ 150 Tablets ........... $12.00Muscle Amino Formula™

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.............................................................................. Outstanding Functional Protein .......... 32 Ounces ............. $36.00Chocolate Malt Flavor Optimized Whey Protein™ ......................... High Biological-Value Protein ............ 28 Ounces ............. $39.95Strawberry Malt Flavor Optimized Whey Protein™

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Parrillo Sports Nutrition Update

by John Parrillo

Shape Up In Time ForThe Summer


With summertime fast approaching, shedding any excessfat you might have put on over the winter is a hot topic. Howwould you like to get into super shape by summer? Now is thetime to start. There are specific strategies of diet, exercise, andsupplementation that maximize fat loss while retaining hard-earned muscle. When I use the word “diet” I’m NOT referring toclassical “low calorie” diets. Restricting calories will work overthe short term but always fails in the long run. The body hasspecific defense mechanisms in place to defend against bodyweight loss (specifically fatstores) and these biologicmechanisms are triggered whena drastic reduction of caloriesoccurs. During severe caloric re-striction you lose as muchmuscle as fat - and this body-building nightmare reduces themetabolic rate like slamming intoa wall. It aslo brings fat loss to ascreeching halt. Reduced caloricintake primes your enzymes andhormones to preferentially re-plenish fat depots after normalcaloric intake is resumed. Ratherthan restricting calories and callinto play the body’s starvationresponse, we need to work withour bodies, giving them the nu-trients and energy they require -but in a clever way that promotesfat loss while retaining hard-earned gym muscle. There is nomagic here and it’s really not too complicated once you knowwhat to do.

The single best move you can make - if you want to lose fatand gain muscle - is to purchase the Parrillo Performance Nutri-tion Manual. This amazing book discusses my philosophy andintroduces you to the method by which you can make it allhappen. Food is the foundation of good nutrition and you willderive the maximum benefit from your supplements and trainingonly if they are combined with a proper and plentiful diet ofwholesome foods. The foundation of our diet is based on theidea that in order to maximize fat loss you need adequate amountsof protein. Protein helps prevent muscle loss while you are los-ing fat and protein generates a hormonal and thermodynamic

milieu that is optimal for fat loss. Normally I recommend proteinconsumption of around 1.5 grams per pound of body weight perday. During a serious fat loss program I would suggest youincrease that: take in up to two grams or more of protein perpound of body weight, per day. To avoid increasing your ca-loric intake while increasing your protein consumption reduceyour starchy carbohydrate intake by an equivalent amount ofcalories. Exchange starch calories for protein calories and youwill jump-start the fat loss process.

For example, if you weigh200 pounds and normally con-sume 200 grams of protein perday, to facilitate fat loss whileminimizing muscle loss, youwould increase your protein in-take to 400 grams per day anddecrease your starch intake by200 grams per day to compensate.Since a gram of protein and agram of carbohydrates generatethe same caloric amount, 4 calo-ries per gram, the net result is nochange in the total amount ofcalories you consume. Our re-search and knowledge gleaned inpreparing some of the best body-builders in the world indicate thatyou benefit tremendously by tilt-ing the ratio of calories contrib-uted by protein and away fromcarbohydrate. Detailed informa-tion about how to precisely ad-

just this ratio is provided in the Parrillo Nutrition Manual. Up-ping protein has several metabolic effects. Increased proteinreduces insulin levels. Insulin is not a bad thing and is requiredfor many vital functions but the problem is that too much insu-lin blocks the use of fat as an energy source. And that is a badthing.

Carbohydrates stimulate insulin release and by reducingthe amount we take the brakes off the fat-burning process. Thisis why low carb/high protein diets are so popular these days.Another consequence of increasing the protein-carbohydrateratio has to do with thermodynamics. Every time you eat a meala certain percentage of the calories are lost as body heat duringthe process of digestion and metabolism. This is called the ther-

The Parrillo Nutrition Manual (above) is thekey to unlocking the mysteries of fat loss andmuscle gain. Never has there been such acomprehensive guide to physical perfection.

SHAPE UP IN TIME FOR THE SUMMER


mic effect of feeding, or TEF. Whatever calories are lost as bodyheat are no longer available for storage as fat. These calories areno longer available for use as fuel by the body to perform itswork and the body is forced to rely on stored fat for fuel. Thisprocedure automatically promotes fat loss without reducingcalories or lowering the metabolic rate.

The TEF for dietary fat is 2-3%. This means 2-3% of the fatcalories you eat will be lost as body heat during the process ofdigestion and metabolism. Under conditions of normal caloricconsumption the rest of these calories are retained as body fat.The TEF for carbohydrate is 8%,while the TEF for protein is25%. This means that 25%of the calories you con-sume as protein “go upin smoke” before theycan be used as fuel toperform work - or bestored as fat. That’s agood thing. Protein’shigh TEF makes itroughly 23% betterthan fat insofar as TEFefficiency. Anotherbenefit of increasedprotein intake duringweight loss is that pro-tein reduces the loss ofmuscle tissue. Usually (butnot always) when you losefat you lose some muscleas well. By increasingprotein intake we mini-mize this undesirableresult. Why? Protein,in addition to having ahigh TEF also provides essential amino acids that muscle needsto maintain itself. The higher the protein intake the more likelythe hard dieting athlete has of retaining muscle mass through-out the process. By increasing protein, reducing fat intake andlowering starchy carbohydrates, we minimize muscle loss andend up leaner and more muscular as a result. We “trick” thebody into burning fat as fuel and keep our metabolic rate el-evated.

Good protein sources include skinless chicken or turkeybreast, egg whites and most fish. Our Nutrition Manual includesa food scale and a nutrition composition table listing the nutri-ent breakdown of all the foods you should be eating. Manypeople have trouble eating enough protein in food form so wemanufacture two excellent protein powders, Optimized Whey™

and Hi-Protein™. Each supplies 31-33 grams of pure protein perserving. This is the way top bodybuilders, strength and profes-sional athletes ingest high amounts of “clean” protein withouthaving to eat and cook all that food. Parrillo Performance Hi-Protein™Powder and Optimized Whey™ Protein are both idealfor this application. Good starchy carbohydrate sources includeoatmeal, corn, peas, potatoes, sweet potatoes, beans, legumes,

and brown rice. Examples of fibrous vegetables include let-tuce, spinach, squash, zucchini, spinach, greens, green beans,broccoli, cauliflower and Brussels sprouts. See the NutritionManual for a comprehensive list of preferred foods as well astheir individual nutritional profiles.

A common misconception is that when you want to losefat you should shift your weight training from training heavyto training with lighter weights for high reps. This is a bigmistake and has no basis in physiology. The reasoning com-monly presented is that you’ll burn more calories if you train

lighter, longer and for higher reps: this might be true butit is irrelevant. Weight lifting doesn’t burn many

calories no matter how you do it andby training for high reps youmay burn a few more calories butnot enough to notice. Weightlifting is an anaerobic exercisefueled almost exclusively bycarbohydrates. Fat cannot beused as an anaerobic fuel. It canonly be oxidized in an “aerobic”metabolism. Whatever few ex-tra calories you might burn bytraining with high reps will besupplied by carbs anyway. Themain issue is how do we main-tain muscle mass while shed-ding fat? Intense training with

heavy weights provides the stimu-lus necessary to increase muscle

mass - and is also the best stimulusto maintain muscle mass whileyou’re losing fat. Your body willadapt to heavy training by in-creasing muscle mass. If youback off on the intensity of your

training, or the amount of weight you lift, your body will realizeit no longer needs hypertrophied muscles and you will experi-ence varying degrees of muscle wasting.

To promote fat loss, add or increase your aerobic (cardio-vascular) exercise. Aerobic exercise is fueled in large part byfat, especially while on a reduced carbohydrate diet. If youcouple aerobics with a low fat diet whatever fat you use to fuelyour aerobic exercise must be derived from stored body fat. Agood rule of thumb is to keep weight training hard and heavyas usual, but double your aerobic exercise. Thirty minutes ofaerobics in the morning before breakfast and another 30 min-utes before bed works very well for most people. The advan-tage of doing aerobics before breakfast is at that time of dayglycogen stores are at the lowest level and more energy will bederived from stored body fat.

Use the protein powder as needed to obtain your requirednumber of protein grams. Use CapTri® if you are going low incarbs and feel a loss of energy or strength. The proper way touse CapTri® in our shape-up scenario is as a replacement forcalories derived from conventional fat or starch. Replace theequivalent number of calories from CapTri®, which has a very

Good, clean sources of protein, like Parrillo Opti-mized Whey™ and Hi-Protein™, are primary factorsin determining your level of success when it comesto shedding fat for the summer.


high TEF and has almost no capacity to be retained asbody fat. It is used-up, almost immediately as anenergy source (as rapidly as glucose) while havinglittle effect in terms of increasing insulin levels. Un-like conventional fats, CapTri is not stored as bodyfat and unlike carbohydrates CapTri does not blockthe use of body fat as energy. It is an ideal energysource to use while losing fat.

You may also want to consider our MuscleAmino Formula™ and Advanced Lipotropic For-mula™. Muscle Amino Formula™ provides the idealbalance of branched chain amino acids (BCAAs),leucine, isoleucine, and valine. These amino acidsare used as fuel by muscle cells and supplementingthe BCAAs has been shown to decrease musclecatabolism. This is a high-tech product that canhelp you maintain muscle mass while losing fat,resulting in a leaner, more muscular physique. Ad-vanced Lipotropic Formula providesl-carnitine along with several othernutrients required for fat metabo-lism. L-carnitine works as a trans-porter molecule to shuttle fat intomitochondria, the tiny furnaces in-side cells where fat is burned. I hopethis article spurs you into action. Hopefully, by the time thesummer arrives you will have a total physical makeover. Best ofluck!

References1. Nelson KM, Weinsier RL, James LD, Darnell B, Hunter

G, and Long CL. Effect of weight reduction on energy ex-penditure, substrate utilization, and the thermic effect offood in moderately obese women. AM. J. Clin. Nutr. 55: 924-933, 1992.

2. Levin BE and Sullivan AC. Regulation of thermogen-esis in obesity. Novel Approaches and Drugs for Obesity,Sullivan AC and Garattini S, Eds. p. 159-180. John Libbeyand Co. Ltd., 1985.

3. Kern et al. The effects of weight loss on the activityand expression of adipose tissue lipoprotein lipase in veryobese humans. New Engl. J. Med. 322: 1053, 1990.

4. Baba N, Bracco EF, and Hashim SA. Enhanced ther-mogenesis and diminished deposition of fat in response tooverfeeding with diet containing medium chain triglyceride.Am. J. Clin. Nutr. 35: 678-682, 1982.

5. Bach AC and Babayan VK. Medium chain triglycer-ides: an update. Am. J. Clin. Nutr. 36: 950-962, 1982.

6. de Castro JM, Paullin SK, and DeLugas GM. Insulinand glucagon as determinants of body weight set point andmicroregulation in rats. J. Comp. Physiol. Psychol. 92: 571-

579, 1978.

7. Mabrouk GM, Helmy IM, Thampy KG,and Wakil SJ. Acute hormonal control of acetyl-CoA carboxylase: the roles of insulin, glucagon,and epinephrine. J. Biol. Chem. 265: 6330-6338,1990.

8. Westphal SA, Gannon MC, and NuttallFQ. Metabolic response to glucose ingestedwith various amounts of protein. Am. J. Clin.Nutr. 52: 267-272, 1990.

9. Hill JO, Peters JC, Yang D, Sharp T, KalerM, Abumrad N, and Greene HL. Thermogenesisin humans during overfeeding with mediumchain triglycerides. Metab. 38: 641-648, 1989.

10. Flatt JP. Dietary fat, car-bohydrate balance, and weightmaintenance: effects of exercise.Am. J. Clin. Nutr. 45: 296-306,1987.

11. Leibel RL, Rosenbaum M,and Hirsch J. Changes in energy expenditure resulting from al-tered body weight. N. Eng. J. Med. 332: 621-628, 1995.

12. Piatti PM, Monti LD, Magni F, Fermo I, Baruffaldi L, NasserR, Santambrogio G, Librenti MC, Galli-Kienle M, Pontiroli, andPozza G. Hypocaloric high-protein diet improves glucose oxida-tion and spares lean body mass: comparison to hypocaloric high-carbohydrate diet. Metab. 43: 1481-1487, 1994.

13. Astrup A, Buemann B, Western, Toubro S, Raben A, andChristensen NJ. Obesity as an adaptation to a high-fat diet: evi-dence from a cross-sectional study. Am. J. Clin. Nutr. 59: 350-355,1994.

14. Horton TJ, Drougas H, Brachey A, Reed GW, Peters JC,and Hill JO. Fat and carbohydrate overfeeding in humans: differ-ent effects on energy storage. Am. J. Clin. Nutr. 62: 19-29, 1995.

15. Swinburn B and Ravussin E. Energy balance or fat bal-ance? Am. J. Clin. Nutr. 57: 766S-771S, 1993.

16. Astrup A. Dietary composition, substrate balances andbody fat in subjects with a predisposition to obesity. Int. J. Obe-sity 17: S32-S36, 1993.

17. Miller WC, Lindeman AK, Wallace J, and Niederpruem M.Diet composition, energy intake, and exercise in relation to bodyfat in men and women. Am. J. Clin. Nutr. 52: 426-430, 1990.

18. Hill JO, Peters JC, Reed GW, Schlundt DG, Sharp T, andGreene HL. Nutrient balance in humans: effects of diet composi-tion. Am. J. Clin. Nutr. 54: 10-17, 1991.

CapTri® is quite possible the single mostimportant nutritional supplement for opti-mizing fat-loss while still gaining musclemass.

SHAPE UP IN TIME FOR THE SUMMER

So what are you going to get with the ParrilloPersonal Training Certification Program?

The Parrillo Certified Personal Trainer Manual: A comprehen-sive study guide to take the Parrillo Certification test. This manualcovers nutrition, anatomy, physiology, training techniques, body-type specific training, stretching, etc.. This is a culmination ofyears of training and research by John Parrillo and the ParrilloPerformance staff. In addition to all of that valuable information,you get the Parrillo Computer Nutrition Program CD, Version 2.The Parrillo Computer Nutrition Program, CD version 2 is the mosteffective way to create diets for personal and client use. The newversion contains: Pre-loaded database with large food nutritionalvalues and comprehensive caloric tables. Easy computation ofdaily protein, fat, carb and calorie ingestion, food sort capabilities,customize daily, weekly and monthly diets then print and analyzeresults, pre-loaded nutritional supplementation values, CapTri®

cookbook recipes included on the food selection options, lockvalue on protein, fat, carbs when utilizing the customization mode,protein to carb ratio indicator, metabolic formula customizationfeature, create and combine grocery lists for dieting, an AdobeAcrobat® version of the Sports Nutrition Guide and the CapTri®

cookbook and much, much more.

So why become a Parrillo Certified Personal Trainer? You know that John Parrillo and Parrillo Performance are the fore-most authorities on sports nutrition, training and fitness. That 20years of knowledge and research will be part of your arsenal. As aParrillo Certified Personal trainer not only are you out there train-ing clients and changing lives, but we are there with you everystep of the way. If your client has a problem that you are unable toaddress, you have an instant ally in the manual or by calling ParrilloPerformance direct. That backing is going to mean increased trustfrom your clients and improved word of mouth recommendations.The core of the personal trainer’s marketing. In addition, Parrillo Performance provides you with quality supple-ments that you , as the trainer, will be able to sell to your clients foradditional income*. Not only do you get the extra income fromsupplement sales, but by using the Parrillo line of supplements,your clients will yield results that were thought to be impossible.Because Parrillo Performance supplements are the highest qualitysupplements available.

How do I become a Parrillo Certified Personal Trainer? Simple. Call our 800 number at 800-344-3404 and ask to find outwhen the next testing appointments will be held and where. Onceyou have determined that there will be a testing site near you,purchase the program for $349.00. This is a non-refundable item somake sure that all of your questions are answered before yourpurchase of this program.By attending the seminar and testing site you will be eligible tobecome a certified personal trainer. However, YOU MUST PASSTHE TEST BY RECEIVING A SCORE OF 80% OR HIGHER. If youdo not pass the first test, you will be eligible to take the test againas often as required to pass.

The Test The Parrillo Certification Program test will consist of 10 sectionsand an essay involving 2 case studies. Each section contains mul-tiple choice, essay, matching and definitions. Each test will be gradedby the tester and other staff. Results will be mailed to each individualalong with Parrillo Certification Program diploma.

Marketing Availability Parrillo Performance, Inc. will provide trainers with self-promotingmaterials such as a Parrillo Performance T-shirt, hats, jackets andParrillo Performance skinfold calipers. In addition, each trainer willreceive the marketing tool of all marketing tools, the Parrillo Perfor-mance Press, each month. The quantity can be decided by the indi-vidual trainer according to their needs. In addition, John Parrillo andother Parrillo Performance staff will be available for seminars andguest appearances. Fees shall be incurred by the trainer or facilitythat will be visited.

Further Education Parrillo Performance will have a further education process, or Mas-ters program. This program may not be for everyone. Details of thisprogram will be provided at each testing site and can be receivedupon request at any time by calling the Parrillo Performance, Inc.main office.

Continuing Education Continuing education will be required. A process of receivingpoints by either attending seminars involving Parrillo Performance,completing and returning continued education packets, or by sub-mitting research for review by Parrillo Performance. You will be re-quired to accumulate 10 points every 2 years to retain you certifica-tion after the initial 2 years of being certified.

Insurance We have searched high and low for the most economical, yet high-est coverage available in the country. We have come into contactwith a company called: C.M. Meiers Company, Inc. 17555 VenturaBlvd. Suite 201Encino, CA 91316 Ph: 818-986-7105 Fax: 818-986-2828http://www.primenet.com/~cmmins/afaaform.html

The cost of this program is$170.00 for $1,000,000.00 coverage or$149.00 for $500,000.00 coverage.

We recommend that all applicants to the Parrillo Certified PersonalTrainer Program be insured. If not by this company, then by somecompany. Insurance is an absolute must in the case that someonewould be injured and blame you or your facility. IT IS ABSOLUTELYIMPERATIVE THAT YOU BECOME INSURED!

* Supplement sales are subject to approval by training facility and ParrilloPerformance, Inc. Parrillo Performance, Inc. reserves the right to refuse salesauthorization.

PARRILLO CERTIFIED TRAINING PROGRAM



by Ron Harris

Training Partners: Part II

Hardgaining Bodybuilders

ScheduleA person may seem to be the perfecttraining partner candidate, but nevercommit to becoming training partnerswithout first determining if your sched-ules will be harmonious. The first ruleof a training partner is – show up! Noexcuses! If, for instance, you want totrain early in the morning and the po-tential partner is sketchy or iffy aboutbeing able to make it at that hour, findanother person. A great training part-ner can only be great if they are goingto be there all the time. Compatibleschedules are a first key to a successfultraining partnership. Conflicting sched-ules are the number one reason a train-ing partnership fails. If one partnermisses workouts consistently, regard-less of the validity of the excuse, overtime this will lead to frustration, guiltand resentment on both sides. These

are not emotions conducive to being atyour best when tackling heavy weights.A positive environment is required forachieving positive results.

Compatible GoalsAnother important factor in forming asuccessful training partnership is thatboth should share similar goals. If Joewants 30-inch quads he needs a steadydiet of heavy squats and leg presses.Jack is determined to be a Calvin Kleinmodel and wants “toned” legs so heavoids squats, sticks with higher reps,utilizes lighter weights and does plentyof cardio. Jack doesn’t care aboutsquatting 500 pounds so why would hewant to train with someone (Joe) who isgoing to be doing entirely different ex-ercises with vastly heavier weights?Plus, it might be hard to find any agree-ment on the general attitude of the ses-sion. Many lifters and serious body-builders work themselves into a highlyaroused state in order to lift heavyweights and go beyond their normal lim-its of poundage and pain. On the otherhand, the typical ‘weekend warrior’ typeof trainer, someone who just wants toloose his gut and see some muscle tonewould not understand, much less wantto train with a wild man who acts like alunatic. If such a match were attempted,one partner might consider the other awimp while the other might feel his newtraining buddy was a psychopath. Itwould be very hard for these two to geton the same wavelength and motivateeach other sincerely and convincingly.Best results happen when two partnershave similar, compatible goals - ones thatare roughly the same. What commoninterests might bring people together?Getting bigger or stronger, developing

a symmetrical physique, seeking bettergeneral condition or high school ath-letes that play the same sport.

CommitmentHow committed is your training partnerrelative to your own level of determina-tion? Are they determined to get shred-ded, massive or die trying? Or are theymerely poseurs, dilettantes, pretenders:hoping to make improvement over theircurrent condition but not really readyto bleed (figuratively) for it? Are theyclear about their goals and are they insync with yours? Or do they just havesome vague notion about what theywant to accomplish. Find someone witha like amount of commitment, someonewho will be reliable and someone thatdemonstrates qualities such as punctu-ality, enthusiasm, intensity, and trust-worthiness. People who have theirgoals nailed down will do the hardthings necessary to reach the goals.Diligence is infectious.

PersonalityAnother important quality to look for ina training partner is his/her personality.Does it mesh with your own? You don’tneed a psychological clone but youshould be able to get along as people;at least in the gym. If you are prim andproper and easily offended and yourpartner curses like a sailor on shore leaveand makes obscene jokes and remarks,you may not be cut out for each other.This is the hardest quality to define.Only you know when you feel comfort-able (or not) around someone else. Youwon’t be able to train very long withsomeone you find deeply offensive be-fore you start looking to bail out. Onthe other hand, some training partners

Finding the right training partner for you


BUDDY TRAINING: PART II

get along so well that they become thebest of friends outside the gym as well.

Laying Down the RulesBefore your first weights are hoisted it’svital that you and your new partneragree upon some ground rules. Firstoff, when do you wish to train? Specifi-cally, on what days and at what time? Ifone of you can’t make it, or will be late,will you contact the other, and how?What type of training do you want tojointly under take: whole-body or splitroutine, circuit-style, general fitness,bodybuilding, powerlifting, or some-thing completely different? You willprobably have other issues you wantto get out in the open before you em-bark on an agreement to train togetherregularly. Whatever they are, speak upin the beginning so that you will haveboth discussed them and come to asettlement on how you wish to proceed.It may sound like a big hassle but thisone step can save you a good deal ofproblems down the road.

CompromiseIt’s highly unlikely that you’ll both wantto always train at the same times or per-form the same exercises. Both of youwill have to bend to the will or circum-stance of the other from time to time.You might find these compromises ac-tually help the partnership in the longrun. Most of us tend to settle into acomfortable groove or routine and the

best way to keep our bodies improvingis to incorporate changes. You mighthate squats for some reason, but will dothem because your partner thrives onthem. All of a sudden you find yourlegs are becoming stronger and moremuscular than ever before, simply be-cause you compromised and changed.Improvement often happens by doingthings out of our ordinary spectrum.Don’t look at compromise as defeat or asign of weakness. In most instances itwill only make you better.

Mini-ContestsA great way to give purpose to yourworkouts is to have mini-contests withyour training partner. If you are bothclose in terms of size, strength and en-durance then your competitions can behead-to-head: revolving around issueslike who can bench press more weightfor reps, or who can add more size totheir arms, or perhaps do more reps onthe leg press. The possibilities are end-less. Even if your size and strength isradically different, contests can still beinstituted based on individual personalbests. Who can exceed the rep best in acertain exercise, or who can add 10-pounds to their squat. Goals can be cen-tered around issues like who can getthe leanest in a given time frame or whocan add more weight to their benchpress record, etc. Contests serve to heatup a training session and wild sessionsin which new personal bests are

achieved is one key to dramatic physi-cal improvement.

Cycling GoalsGoals change from time to time, so it’s agood idea for you to periodically switchup your style of training. Many train-ers take the cold winter months to fo-cus on “bulking up” and concentrateon gaining muscular body weight by lift-ing heavier weights, usually for lowerreps. Come springtime the emphasis willtypically shift to “leaning out”. Cardiotraining becomes more important, dietsbecome stricter as less emphasis isplaced on intensity and more on vol-ume. Variations on a theme keep moti-vation high and help avoid boredom.

“Divorce”Finally, there will come a time in manytraining partnerships when one (or both)will want to stop working out together.If it’s a mutual decision, going yourseparate ways can be painless. Morecomplicated is when one partner wantsout and the other is perfectly happy withthe status quo. In this situation, it’simperative for the dissatisfied party tobe direct and express their feelings.There’s no need to be petty, insulting,or to lay blame – that’s better left to ac-tual divorces in real life. It’s better toget out of a bad training situation thanto keep training with someone who isjust not making it as a good partner - forwhatever reason.

Outside Sales RepBe an area rep for Parrillo Products. We have several areas opening up for serious sales reps. Individuals must haveknowledge of the industry, Parrillo Products and experience in sales. Please mail resumes to 5143 Kennedy Ave.,Cincinnati, OH 45213. No calls please.

Customer ServiceParrillo Performance is looking for qualified individuals to join our team at our main office located in Cincinnati, OH.We need individuals who are familiar with the industry, have a good phone voice and are eager to help our customers.Duties include answering phones, calling customers and assisting in servicing customers. Full time and part timeopportunities are available. We offer paid vacations and medical benefits. Please send resume to Sales Manager, 5143Kennedy Ave., Cincinnati, OH 45213. No calls please.

Employment OpportunitiesEmployment Opportunities ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○


By Cliff Sheats, M.S., Clinical Nutritionist

Lean Bodies

You’re not alone. I know how youfeel. I really do. In my Lean Bodiesclasses in Dallas, I’ve worked withplenty of people who would rather doanything but put on a bath-ing suit! But once they learnhow to get lean and firm theright way, they can’t wait tostrut around the pool or walkthe beach in their bathingsuits. They love their newshape and they want to showit off. They’re proud of theirbodies. Wouldn’t you wantto have that kind of attitude -and more important, that kindof body?

You can.

If you’re l ike mostpeople, you’ve put off gettingin shape. And now you wishyou’d started dieting, exercis-ing - or something - a lotsooner. After all, that vaca-tion, high school reunion,cruise, or whatever you needto get in shape for, is justaround the corner. Good

news: There’s still plenty of time tomake up for lost time. A couple ofyears ago, I wrote a book called 30Days to Swimsuit Lean. In this col-umn, I want to share with you part ofthe day-by-day program outlined inthat book. For information on how toput together each meal, review JohnParrillo’s Nutrition Manual. Pleasenote that aerobic exercise is pre-scribed for certain times of the day -before breakfast and before retiringin the evening. There are importantfat-burning reasons for this.

Sleeping through the night is likean all-night fast. When you wake up in

the morning, your muscles are lower inglycogen. So what better time to getmoving? Rise and shine with 30 min-utes of aerobics - before breakfast. Withless glycogen, your body has to getfuel from somewhere so it starts mobi-lizing fatty acids from fat stores. Whathappens (theoretically) is more bodyfat is burned as a result - and you’refast on your way to a leaner physique.There’s more: Exercising aerobicallyfirst thing in the morning ensures thatyour metabolism stays cranked up wellinto the remainder of the day. Your mealsthat day are metabolized for energy moreefficiently. Plus, most of the carbohy-drates you eat head straight to the gly-

cogen-needy muscles and arefar less likely to be converted tobody fat.

(Note: If you’re a cardiac pa-tient, consult your cardiologiston the suitable time of day forperforming aerobics.)

An additional session of aero-bic exercise is recommended inthe evenings several times eachweek. Wait a couple of hoursafter dinner and go for a 30-minute run, brisk walk or otheraerobic activity. But afterwards,do not eat any carbohydrates.Get a good night’s sleep. Thenext morning your body will re-ally be glycogen-needy,thanks to the previous night’sexercise. After waking up, doanother 30 minutes of aerobics- before breakfast. Your bodyhas no choice but to burn ex-tra fat for fuel.

HOW TO GET SWIMSUIT LEANSummer is approaching. Do you dread putting on your bathing suit?

A tight, lean physique instills confidencein every aspect of your life. Especiallywhen swimsuit season comes along.


HOW TO GET SWIMSUIT LEAN

Here it is - seven days of my 30-dayprogram.

Day 1Pre-breakfast aerobics - 30 minutes.Breakfast: starchy carbohydrates, leanprotein.Mid-morning - Parrillo Sports NutritionBar™ or Pro Carb™ shake.Lunch: starchy carbs, fibrous carbs,lean protein.Mid-afternoon - Parrillo Protein Bar™,or Optimized Whey™ shake.Dinner - cut back on starchy carbohy-drates, increase protein by 1 to 2 oz.;eat up to 2 cups of fibrous vegetables(more if you wish).

Day 2Pre-breakfast aerobics - 30 minutesBreakfast: starchy carbs, lean protein.Mid-morning - Parrillo Sports NutritionBar™ or Pro Carb™ shake.Lunch: starchy carbs, fibrous carbs,lean proteinMid-afternoon - Parrillo Protein Bar™ orOptimized Whey™ shake.Dinner - include a high protein starchycarbohydrate such as legumes.

Perform your strength-trainingworkout today.

Day 3Pre-breakfast aerobics - 30 min-utes.Breakfast: starchy carbs, leanprotein.Mid-morning - Parrillo ProteinBar™ or Hi Protein™ shake.Lunch: starchy carbs, fibrouscarbs, lean protein.Mid-afternoon - Parrillo ProteinBar™ or Optimized Whey™

shake.Dinner - cut back on starchycarbohydrates, increase pro-tein by 1 to 2 oz.; eat up to 2cups of fibrous vegetables(more if you wish).

Day 4Breakfast: starchy carbs, leanprotein.Mid-morning - Parrillo SportsNutrition Bar™ or Hi Protein™

shake.Lunch: starchy carbs, fibrouscarbs, lean proteinMid-afternoon - Parrillo ProteinBar™ or Optimized Whey™ shake.Dinner - cut back on starchy car-bohydrates, increase protein by 1to 2 oz.; eat up to 2 cups of fi-brous vegetables (more if youwish).Perform your strength-trainingworkout today.

Day 5Pre-breakfast aerobics - 30 min-utesBreakfast: starchy carbs, lean pro-tein.Mid-morning - Parrillo Sports Nu-trition Bar™ or Hi Protein™ shake.Lunch: starchy carbs, fibrouscarbs, lean proteinMid-afternoon - Parrillo ProteinBar™ or Optimized Whey™ shake.Dinner - cut back on starchy car-bohydrates, increase protein by 1to 2 oz.; eat up to 2 cups of fibrousvegetables (more if you wish).

Day 6Pre-breakfast aerobics - 30 minutesBreakfast: starchy carbs, lean protein.Mid-morning - Parrillo Sports NutritionBar™ or Hi Protein™ shake.Lunch: starchy carbs, fibrous carbs,lean proteinMid-afternoon - Parrillo Protein Bar™ orOptimized Whey™ shake.Dinner - cut back on starchy carbohy-drates, increase protein by 1 to 2 oz.;eat up to 2 cups of fibrous vegetables(more if you wish).

Day 7Breakfast: starchy carbs, lean protein.Mid-morning - Parrillo Sports NutritionBar™ or Hi Protein™ shake.Lunch: starchy carbs, fibrous carbs,lean proteinMid-afternoon - Parrillo Protein Bar™ orOptimized Whey™ shake.Dinner - cut back on starchy carbohy-drates, increase protein by 1 to 2 oz.;eat up to 2 cups of fibrous vegetables(more if you wish).

Weight-training is an important com-ponent to becoming swimsuit lean.

Pre-breakfast aerobics are es-sential to seeing changes in yourphysique.

John

Parr

illo’

s

5143 Kennedy Avenue Cincinnati, Ohio 45213

PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

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