PP34_Feb2000

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,PhD, MDCliff Sheats, M.S.Pavel TsatsoulineJana Patterson

CONTRIBUTINGPHOTOGRAPHERS

John ParrilloJames ReckleyDavid PattersonMarty GallagherPhoto’s courtesy ofCoanQuest

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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Under Construction For DestructionHow King Kamali Won the 1999 NPC Nationalsby Marty Gallagher

Natural Weight Loss MiraclesBehind-The-Scenes Players In Fat Lossby Maggie Greenwood-Robinson, Ph.D.

Supplement Safegaurds For High-FatConsumptionby Cliff Sheats, M.S., Clinical Nutritionist

Jana Patterson’s Amazing TransformationHow I Changed My Physique and My Life In 12 Weeksby Jana Patterson

Beyond CrunchesThe One-Arm Deadliftby Pavel Tsatsouline

John

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John Parrillo’s

PERFORMANCE PRESS

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Columns

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January 2000

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The Man, The Myth, The MethodBench Press Techniquesby Marty Gallagher

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33333EditorialChange Your Nasty Habitsby John Parrillo

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1616161616Vitamins and Minerals Part IIIThe Vitamin Saga Continuesby John Parrillo

2222222222What Supplements Should I Take?Supplements For Maximum Growth!by Steve Hampton

2424242424Real Food Versus SupplementsA Question and Answer Forumby Ron Harris

EDITORIAL:CHANGE YOUR NASTY HABITS

The Parrillo Performance Press is dedicated to the propo-sition that physical improvement – more muscle, lessbodyfat, better endurance, greater flexibility and superiorstrength – can all be achieved naturally by proper applica-tion of weight training, stretching, aerobics, nutrition, properrecuperation and target supplementation. But knowing whatto do and doing it are two entirely different things and de-pends on whether or not you have your head screwed onstraight. Too little attention is paid to the role of the mind inthe process of building muscle and burning body fat. Cham-pion bodybuilders are extremely organized and regimented.They have to be or they don’t become champion body-builders. In order for physical progress to take root andthen become a reality you need to perform certain beneficialprocedures over and over. You need to weight train, diet, doaerobics, stretch, rest and eat properly. All this takes plan-ning, determination and patience. You need to incorporatethis multitude of seemingly unrelated activities into youreveryday lifestyle then hold the course until the new activi-ties have a chance to take hold and trigger physical progress. It all begins in the brain: If you want to change your body,first change your mind. Think about it (no pun intended); if your current routineof diet, training and lifestyle were spot on, as the Englishsay, then you’d look like Arnold or Cory already. To changeyour physique you need break old habits and establish newbeneficial ones. How do we do such a thing? First off, youneed to get real motivated. Most people never make progressbecause they never change anything. While most every-one would like to look fantastic, few want it bad enoughthat they feel compelled to change things around in order totrigger the forced evolutionary process. For real and tan-gible physical change to occur we need to blast our self outof whatever habitual ruts and grooves we currently residein. The status quo is the enemy of progress. Only someonedelusional would think that they could hang onto all theirconvenient and easy lifestyle modes yet magically achievea radical physical renovation. Progress and change aresynonymous; you cannot achieve the former without a lotof the latter. Change originates in the brain. Change is born out ofdeep, burning desire. When someone wants somethingbadly enough they will change patterns and habits in orderto obtain the elusive it. Then and only then will changeoccur and not before. From deep, burning desire springsenthusiasm, and from enthusiasm springs action. Peopleare surprised when they hear Bill Pearl gets up a 4:30 am toworkout for three hours. People mistakenly feel that his

early morning training excursions are some great expres-sion of will, like G. Gordon Liddy holding his hand over thelighter flame to show a date his definition of willpower. Iknow Pearl and I asked him about it. Bill, in his plain spo-ken way said, “I find that if I take care of myself first thingthen I am in a much better place to deal lovingly with thosearound me.” Like the fisherman or hunter getting up at thecrack of dawn, or a jazz musician staying up until 5 am totake in an after-hours jam session; we do things passion-ately because we love them and cannot wait to do them.We will move heaven and earth in order to practice thethings we love - be it bowling or sex. Change is a naturalby-product of that level and degree of motivation and en-thusiasm. To change your body, you need to burn for it. You haveto have a strong and clear mental picture of yourself as afinished product. Classically, this strong internal mentalimage motivates you. The desire to be that which youimagine, to actualize the dream, turn it into a physical real-ity, needs to be so intense that you will change the way inwhich you conduct your life in order to obtain it. That’swhere Parrillo comes in. For those who burn for transfor-mation, we have the game plan, the blue print, the treasuremap. None of which matters a tinker’s damn if the readerdoesn’t possess an internal fire, a burning dissatisfactionwith their current physical status quo. Dissatisfaction (par-ticularly when combined with a strong internal mental im-age of what could be) is a powerful motivator. Someonedesperately desirous of physical change and possessing astrong and clear image of the finished physical productwill discover motivation. A motivated individual who findsthemselves in possession of Parrillo-style cutting-edgetactics is ripe for a successful self-renovation. When pondering the Rubik’s Cube of physique renova-tion, consider the role of the mind in setting the wholeprocess into motion. Give some serious thought to reor-dering the way in which you conduct your life, break someingrained old habits and replace them with new progressstimulating procedures. Do them consistently, correctly andregularly and watch the miracle of self-transformation un-fold before your very eyes. From a strong internal imagesprings enthusiasm which begets motivation. From moti-vation springs action and action begets change. Think about it.

John Parrillo

Parrillo Featured Athlete by Marty Gallagher

Shari ‘King’ Kamali overwhelmed hiscompetition and captured the heavy-weight division of the NPC nationalchampionships in Orlando, Florida onOctober 15th, 1999. It was Kamali’s thirdouting in this, the toughest amateurbodybuilding contest in the coun-try. He had taken 7th in 1997 and 3rd

in 1998 and coming into this year’sversion of the Super Bowl of ama-teur bodybuilding, he was tagged asthe man to beat. He did not disap-point and blew through the competi-tion like a Kansas cyclone through atrailer park. So what accounted forhis remarkable improvement? Kamaliwas physically larger and leaner, im-proving both qualitatively and quan-titatively over his excellent 1998 con-dition. This year he presented a phy-sique that was hard and dry and bigand sliced with improved symmetrythat revealed a newfound balancebetween body parts. “The biggest change between thisyear and last year was my increasedconfidence in myself and my meth-ods.” Asked to elaborate the con-cise Kamali, a well-spoken and articu-late 27-year old from Vienna, Virginia(a well-to-do suburb of WashingtonD.C.) expounded nimbly along philo-sophical lines, “Last year I broke afew of the small rules and paid theprice. My condition was not 100%coming into the show because I didnot follow my game plan 100% -maybe 97%. This year I hit 100% for thefirst time ever and since my preparationwas perfect; my mental attitude goinginto the contest was one of great confi-dence. I had done everything I could,so why would I not be calm and cen-tered and confident?” Who could argue with such powerfullogic presented in such irrefutable fash-

ion? Be perfect and be confident. Con-ceptually, Kamali’s approach is as easyto grasp as picking an apple off a lowhanging branch. Practical applicationremains beyond the reach of all but a

disciplined few. Perfect preparation is asubjective thing: it means differentthings to different people. So we askedKing Kamali, Poser Supreme, what isperfect preparation? “Perfect prepara-tion requires advanced bodybuildingknowledge that is then put into action.At the highest levels the bodybuildermust pay tremendous attention to small

details. If you do it right the result isfantastic progress - but you must do theright thing at the right time every singleday, from the start of the process to theconclusion.” At the national and inter-

national level of bodybuilding, ev-eryone gets the big check squaresright. So the question then becomes,to those who truly understand theart & science of competitive body-building, who will take it to the nextlevel and in addition to doing the bigthings right, do the small thingsright? Small things done correctly willproduce a huge positive differencein the physique of a champion. Kamali offered a perfect example ofa small thing that can make a differ-ence. “Last year, though my gameplan called for potatoes as a pre-con-test starchy carb, I opted for the easeand convenience of rice cakes. Thisseems like a small thing, substitut-ing one great bodybuilding food foranother. But there are differences inthe two: food processing procedures,sodium content, digestive rate, andthe like. I was seduced by the easeand low caloric count of the cakes.The point is; potatoes, for me, are abetter pre-contest food for a varietyof reasons, not that rice cakes arebad just that potatoes in this particu-lar instance are superior. This year Ieliminated messing up in the smallthings, the little progress-retardingbreaks in my discipline, and my phy-

sique improved significantly as a result.”Little things compounded equate to bigthings that can spell the difference be-tween 1st and 5th. Discipline is a very bigword in the vocabulary of King Kamali.It rules his day-to-day existence. “Dis-cipline is bodybuilding. In season I haveevery minute of every day preplannedin terms of training, eating, sleeping and

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

The King in his momentof victory!

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

UNDER CONSTRUCTION FOR DESTRUCTION

supplementing. It’s all aimed at bring-ing me closer to my ultimate goal: walk-ing onstage as big and symmetrical andshredded as I possibly can.” In body-building at the highest levels, if youdon’t possess perfect discipline youwill lose to someone who does. For Kamali the “process” has a dura-tion of 12-16 weeks. The King weighed225 at the contest, but he struggledmightily to get down to that weight. “Iweighed 229 the first time I weighed-inat the contest. The class limit is 225 soI had to go back to the hotel room, puton six pairs of sweat pants and sweatshirts and start doing jumping jacksbetween trips to the sauna. It took threehours but I got down to 225 on thenose. It was a bad way to start but Iwasn’t worried.” One reason he wasn’tworried was because during the weigh-ins, Kamali had “hung back” andwatched the other competitors stripand weigh-in. “After checking out thecompetition at the weigh-in, I felt realconfident.” His confidence was af-firmed at the pre-judging. He receivedone callout and was the man to beatthe moment the heavyweights strodeonstage. It was apparent the judgeswere mightily impressed and the realcontest was for the lower rungs on thevictory platform. Any lingering doubts regarding hisdominance was blasted to smithereensat the night show. Kamali is arguablythe finest poser in competitive body-building. A big statement when youconsider that any shortlist would haveto include Vince Taylor, Ed Corney andFlex Wheeler. Kamali cemented hisreputation as a Posing Master at lastyear’s NPC show when his 90-secondblast of techno-hip-hop-funk had thetorpid audience suddenly on their feetin a supercharged state of revival-likeexuberance. It was magic! Maybe alittle too magical as Kamali felt pres-sured to top last years performance. “Ihave a bit of a posing reputation tolive up to and leading up to this showfolks were telling me how much theywere anticipating my routine. By showtime I felt as though I would need fire-works to shoot out of my ass in orderto meet the crowd’s expectations.” Notto worry as this year’s routine, by all

accounts, was the highpoint of the wholeshow. It was the widely held consensusthat Kamali would win the overall title aswell. That night, King Kamali, fulfilled adream of a lifetime. He had chased hisdream for a decade and with this victoryhe joined the most exclusive club inbodybuilding: He had won his IFBB procard. The King was now charter memberof the muscle elite, a card-carrying pro-fessional bodybuilder. In the overallpose down the King was edged by an-

other rising star for the overall title.Asked for his thoughts on losing toAaron Maddron for the overall, the Kingbegged-off. “No comment. I think AaronMaddron is a great guy but I’ll let thepeople be the judge as they compare thecontest photos.” Kamali had a twinklein his eye as he made this comparativepoint. To come in at a slice-and-diced 225,Kamali had bulked to 300 pounds in theoff-season. The prevailing wisdom at thepro level is simple: get gigantic in theoff-season (Yates 305, Levrone 285,

Wheeler 265, El Sonbaty 330, and Dillet300) and then sculpt the mass down toits irreducible muscular core. “I keep myprotein high, very high, in order to pre-serve my muscle mass as I shed fat.”How high is high? “I take in 700 gramsof protein everyday in the off-seasonand right up to the day of the contest Iwill never go lower then 500 grams. If Ido, I lose muscle along with fat. I workedtoo hard in the gym in the off-seasonbuilding muscle to lose it right before acontest, when I need it the most.”Praise the protein and pass me anothergrilled chicken King! Kamali has a voracious appetite andcan devour four steaks at a sitting whenhe weighs 300. As he zeros in on acompetition he reduces his selection offoods until right before the contest heis living on grilled chicken, lean beef,broccoli and Idaho potatoes. Hesupplements like a wild man. Kamaliuses Parrillo’s Optimized Whey™ by thecase. “Parrillo makes quality productsand as a professional bodybuilder Idon’t use anything that doesn’t workand work well. I have used John’s prod-ucts for years and can vouch for theireffectiveness.” King likes the variousParrillo Bars™ and affirms John’s con-tention that to be big and lean you musteat like a lumber jack after a 12-hourshift, rather than like a super model ona vegetarian crash diet. “Under-eatingis a real mistake and in diet-crazyAmerica too many people loose theirmuscle mass as they drop too fast. Ieat big but I eat clean. Lots of leanprotein is the secret to maintaining masswhile shedding body fat.” Train like amaniac, do aerobics by the hour andeat perfectly, King Kamali’s prescrip-tion for progress is brutal and unforgiv-ing but extremely effective. So where does his disciplined “mas-ter plan” take the King next? “WayneDeMilia suggested that I do the Nightof Champions. He felt the New Yorkbodybuilding audience would love mybody and my posing. He said that myexplosive approach would be perfect forthe New York audience.” Kamali feelshe might not be quite ready to jump intothe pro show circuit right away. “In or-der to not get lost standing among theIFBB giants, I am considering waiting

Size, symmetry andshredded muscularityare Kamali trademarks!

UNDER CONSTRUCTION FOR DESTRUCTION

Kamali will usually perform three exercises per bodypart using 3-5 sets. Reps are 12-15with his training partner providing 1-3 forced reps on the top set of each exercise.

until the Iron Man or Arnold Classicin the year 2001. Waiting a year to de-but would allow me to get freaky-big –250 with 3% body fat. I’d take a yearand bring up my arms and calves. Iwant to get what I call ‘pro’ arms. Youneed super arms to make an impact atthe pro level.” Not that he will be rest-ing on his laurels. “I have guest pos-ing exhibitions lined up from Marchthrough Fall of next year!” King Kamali expresses more than alittle frustration with the rigors of mak-ing a living as a professional body-builder, “I have to do personal train-ing to make ends meet. It is tough totry and get into tip-top shape whenyou have to travel out of town con-tinually for guest posing in order tomake a living. To maximize my poten-tial I would love to have a fat endorse-ment contract but the marketing pos-sibilities for a champion bodybuildingare relatively limited.” The King wouldlike to thank his training partner SamAhad, whom he felt was an indispens-able factor in winning. Kamali talkedabout winning and losing. “I have atheory that among top amateur body-builders the difference between thewinners and the also-rans is how in-tensely they can diet over the last threeweeks. The weight training and aero-bics portion is pretty much level and

constant and stays about the samethroughout the Process. True, you can-not handle as much poundage due to

the weight loss, but no matter, failureis failure regardless the poundage.”The trick is to push through theagony of carb depletion while main-taining your weight training intensity.You have to push past failure withpartner-assisted forced reps. Thepoundage suffers and you offset thiswith a quickened pace. The carbs aredepleted lower and lower as you ap-proach the contest . . ..” The King’svoice trials off like a survivor of theBatan Death March. King Kamali will be a force to bereckoned with for the foreseeable fu-ture. If he can continue to progressat the rate he has exhibited over thelast two years he will be ready to goshot-for-shot with the IFBB pros. Heis smart and focused and a man towatch. He told me that his motiva-tional motto for this contest was “Un-der construction for destruction” (ofopponents). Kamali wanted to thankprofusely Chad Nichols for handlinghis diet and Fairfax Hackley as an in-dispensable member of Team Kamali.

He can be reached at: King KamaliCO/BodyRock P.O. Box 1033Suitland, Maryland 20752301-420-BROCK

Or, www.BodyRock.Com

Monday quadsTuesday chest & tricepsWednesday offThursday back & biceps & forearmsFriday hamstring & calvesSaturday offSunday shoulders & triceps

TRAINING SPLIT

Aerobics: (pre-contest) 1 hour, twice a day. First session is uponarising before breakfast, the second after training. Intensity is 70%to 80% of age related maximum.

Kamali is one body-builder who doesn’t “dis-appear” when displayinghis back.

THE PARRILLO DIFFERENCE: John Parrillo IS the

Parrillo difference. “An exercise and nutrition genius who knows more about

maximizing muscle growth and losing body fat than anyone else

in the world.”-MuscleMag International

THE PARRILLO NUTRITION PROGRAM: The most compre-

hensive guide to stripping fat and adding muscle. The Parrillo Nu-

trition Program includes everything you need to take your phy-

sique to the highest level.

• Food Composition Guide • Diet Trac Sheets • CapTri® Manual

• Parrillo Supplement Guide • 450 gm Deluxe Food Scale

THE TRAINING PROGRAM: “A must have for anyone who is

serious about taking their training to the next level”-Todd Swinney

professional fitness consultant. This manual covers all of the bases

and leaves nothing to question.

•Fascial Stretching • Proper Posing • Performance Tips • Sets/

Reps RecommendationsTHE BODYSTAT KIT: Take control of your physique! The Par-

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more guess work.• Skin-Fold Calipers • BodyStat Sheets • Accurate Bodyfat Guide •

Precise Directions

8 John Parrillo’s Performance Press • February 2000 Orderline: 1•800•344•3404

by Maggie Greenwood-Robinson, Ph.D.

Behind-The-ScenesPlayers in Fat Loss

When it comes to fat loss, manynutrients play an indirect, behind-the-scenes role. One of these is vi-tamin B6 (pyridoxine). It does notburn fat, but confers benefits thatmay make fat loss easier. This nu-trient aids in the conversion of theamino acids, tyrosine and pheny-lalanine, to brain neurotransmitters,which, among other functions, helpsuppress the appetite. In addition, vitamin B6 helpsmaintain the balance of sodium andpotassium in cells - a balance nec-essary to properly regulate fluids.Thus, vitamin B6 indirectly helpsprevent water retention, a condi-tion that can make you look andfeel fat. Finally, vitamin B6 helpsregulate blood sugar. Swings inblood sugar can lead to food

cravings and low energy. If you’reextra active, you may be interestedin knowing that extra vitamin B6 canhelp boost endurance. Research hasdemonstrated that supplemental B6may improve VO2 max, a measure-ment of the body’s ability to use oxy-gen. The best food sources of vita-min B6 include salmon, Atlanticmackerel, white meat chicken, hali-but, tuna, broccoli, lentils, and brownrice. The recommended daily intakefor vitamin B6 is 2 milligrams forevery 100 grams of protein you eat,roughly the amount in a chickenbreast. Each tablet of Parrillo Es-sential Vitamin Formula™ contains25 milligrams. Supplementing with amultiple formula such as this helpsprevent deficiencies and ensuresthat your body has everything itneeds to burn fat. Remember not toneglect B-6 and remember that anEssential Vitamin Formula™ tab-lets taken with each meal with coverthis vital nutritional need. What couldbe easier and more cost effective?

Maggie Greenwood-Robinson, Ph.D.is a certified nutrition consultantand the author or co-author of 13books in the health and fitness field.

Broccoli is loaded withVitamin B-6 and otherfat fighting nutrients.

Essential Vitamin For-mula™ will provideyou with the criticalB-6 your body needs.

Naa

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All of this nutritional power combinesto give you a powerful post-workoutrecovery bar or metabolic igniter be-tween meals.

Parrillo introduces 4 brand new flavors inour world renowned line of Parrillo Bars™.Vanilla Creme and Pineapple in the Pro-tein Bars™ and Peanut Butter Supreme andChocolate Almond Coconut in the EnergyBars™.

As the quest for portable, functionalnutrition continues, Parrillo an-swers the call. The Parrillo Bar™lines offer a superior blend of wheyprotein and calcium casienate, aclean carbohydrate source ofmaltodextrin and brown rice syrup, and the mostsuperior energy source ever invented, CapTri®,Parrillo’s very own proprietary brand of MCT oil.


by Pavel Tasatsouline

Beyond Crunches:

The One ArmThe One ArmThe One ArmThe One ArmThe One ArmDeadliftDeadliftDeadliftDeadliftDeadlift

This is a full body exercise with an effect you must experience to believe. The day after youtry it you will feellike you have beenrun over by a semi!You will especiallyfeel your obliques,glutes, upper andlower back andthighs. One-armdeadlifts alsostrengthen theq u a d r o t u s

lumborum, a deep muscle onthe sides of the lower spine,important for back health anddifficult to develop. A barbell, rather than a dumb-bell is used for two reasons.First, the former is very diffi-cult to drop on your foot. Andsecond, a long bar will developa spectacular grip. You will beamazed how difficult it is tocontrol it and how hard you willhave to squeeze it. If a 45-pound Olympic baris too heavy for you to startwith, or your grip is too weakto control such a long bar, trya 15-pound “EZ” curl bar forstarters.

Sit back on your heels,sticking your butt out andkeeping your weight onyour heels.

Look up, inhalemaximally and “grow”taller by elongatingand arching yourspine as your ribcage expands. Keepthe arch throughoutthe lift.

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BEYOND CRUNCHES: THE ONE ARM DEADLIFT

The How To Stand on one side of a loadedbarbell, almost brushing it withyour calf. Your toes should bepointed forward and your feetshould be a little closer togetherthan your shoulders. The centerof the bar should be even withthe middle of your feet. Look up, inhale maximally and“grow” taller by elongating andarching your spine as your ribcage expands. Keep the archthroughout the lift. Sit back on your heels, stick-ing your butt out and keepingyour weight on your heels. Don’t just go down. This shiftsyour weight forward on yourtoes making it impossible to usethe strong hip muscles and put-ting unhealthy stress on yourknees. Grab the bar very hard-crushit!-and push the floor away.That’s right, don’t pull on the bar,just push the floor away, as in aleg press. This is a neat trickOlympic weightlifters use tolearn how to lift with their legs,rather than their backs and arms. Make sure that your arm isstraight and tense when you

start the lift. Yanking on thebarbell or curling does nothelp to lift much weight andcould injure your arm or back.Consider the analogy of start-ing to tow a car with a slackcable. This exercise is not a sidebend and not a twist. Your bodyshould raise evenly. It helpsyour balance to imagine thatyou lift a barbell in each hand. Shrug your shoulder up and

back as you reach the top andexhale. Inhale and sit back. Don’t thinkof lowering the bar. It will makeyour descent crooked and usetoo much back. Just sit back. Theweight will take care of itself. It is hard to set the bar down inexactly the same spot fromwhich you had picked it up. Thebarbell tends to land an inch ortwo in front of where it shouldbe. Keep that in mind and makethe necessary correction. Setit down a little further backthan you think you should. Consider using different

sized plates to vary the distanceof the pull, or deadlift in apower-rack. People with longtorsos and short arms usuallyhave difficulty picking up aweight off of the floor in goodform and should do most oftheir deadlifting in the rack. The coolest way to incorpo-rate power-rack deadlifts inyour schedule is neurologicalcarryover. Start with the bar atyour knee level and lower it aninch or so every third week. Ifthe space in your rack is morethan two inches, stand on ply-wood to make smaller jumps. In the olden days, lifterswould dig a hole in the groundand deadlift while standing init. They would lengthen themovement by adding an inch ofdirt every few workouts. Even-tually the hole would fill up andthe lifter would pull a full deadliftwith a weight he used to be ableto move only a few inches. Irecommend doing these in ad-

dition to the Ab Pavelizers fortwo sets of 12 reps each.

Consider using differentsized plates to vary thedistance of the pull, ordeadlift in a power-rack.

Shrug your shoulder upand back as you reach thetop and exhale.

Make sure that your armis straight and tensewhen you start the lift.


by Jana Patterson

THE INCREDIBLE TRANSFORMATIONOF JANA PATTERSON

As the wife of a professional fit-ness trainer, sports nutritionist and asthe co-owner of a personal training fa-cility, I am under scrutiny and pressureto look physically fit. People feel I shouldhave the perfect female physique since,after all, I have all the latest informationat my fingertips. And it’s true, I have allthe knowledge anyone would ever needin order to learn how to train correctlyand eat right. I also have a key to afantastic facility containing thousandsof dollars of exercise equipment that Ican use at any time of the day or night.In addition, I live with a very knowledge-able, effective trainer, my husband DavidPatterson. I also have at my disposal allthe fantastic Parrillo supplements: vita-

mins, protein powders, minerals,carb powder, and so on. My hus-band takes very great care in main-taining his physique. He is a greatexample to his clients in their ownquest for fitness. With all thesethings available to me, how could itbe that I was overweight and out ofshape? It was true, and secretly Iperceived myself as an embarrass-ment to my husband, a professionalin the business of renovating bod-ies. Worst of all, I was an embar-rassment to myself. I finally hadenough and decided to take someaction: I vowed to change my phy-sique and set out to make it hap-pen.

In around the time of my 38thbirthday I started thinking abouthow old I was getting and how Ididn’t want to be “typical for myage” any longer. I wanted to lookbetter and feel better. In order to getmotivated I realized that due to myown psychological makeup, Ineeded a goal. I quietly lookedaround and found something thatexcited me, motivated me and pro-

vided me the ‘big commitment’ I neededto get moving. I decided to compete inthe upcoming 1999 Northern Gold’sClassic Bodybuilding Championshipsthat would be held less than threemonths away! It was daring and outra-geous: I would compete in a bodybuild-ing competition. I had puffy arms andsaddlebag thighs and I was crazy toeven think I could compete but some-thing about the idea motivated me andscared me and thrilled me all at the sametime. I had been weight training off andon for over 10 years so I had a goodworking knowledge of the training partof the bodybuilding equation. I hadnever done any serious contest-stylebodybuilding dieting so I wasn’t too

sure what I’d end up looking like. Myhope was that after stripping off thebodyfat, I’d still have some muscle leftto flex. Overall, I felt ready and moti-vated and there was nothing left to dobut to do it.

One immediate challenge I facedwas eating all my prepackaged body-building meals during my workday. Ifound if I didn’t have all my food pre-pared ahead of time to take with me, Inever hit my target. Even when I had allmy Tupperware meals, it was a chore. Iwork in a medical clinic and don’t get anopportunity to stop and eat while see-ing patients all day. In the past it wasoh so easy to just grab a doughnut orcookie and still keep the office moving

“How I changed my physique and my life in twelve weeks”

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Pho

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Before: Not to happyabout it.

Midway: Thechanges are evident.


THE INCREDIBLE TRANSFORMATION OF JANA PATTERSON

along. Trying to chomp down chickenand broccoli at the appointed times wasfar more difficult than eating a glazeddoughnut! There were always plentyof forbidden foods around the officetempting me to eat a quick fix and forgetthe harder-to-eat bodybuilding food.Plus, someone always seemed to bringin cakes and other goodies to tempt usfurther. Initially, I would not eat at all oreat whenever the time presented itself.After work I’d go straight to the gym toweight train and get in my second cardiosession (I did my first before breakfastin the morning). I’d get home around9:00 PM. and by then I was too tired tocook.

That’s where the Parrillo Principlescame to the rescue.

My husband has followed JohnParrillo’s innovative food plan for manyyears, I knew from observation thatParrillo’s approach helped all types ofpeople maintain or gain muscle masswhile at the same time radically reduc-ing their bodyfat levels. Using theParrillo principles, David mapped out myfood plan based on the 2,000 calorieParrillo Food Guide found in the Nutri-tion Manual. David modified it slightly,customizing the plan so I was actuallytaking in 2,400 calories daily - which Ithought was a lot of food to eat. Al-though I worried I was eating too much,he insisted I needed that many caloriesto hold my lean mass.

David ‘built up’ my calories by add-ing in 4-6 tablespoons of CapTri® daily,which allowed me to intake 400/600 ad-ditional calories. If it wasn’t for the useof CapTri® it would have been impos-sible for me to eat that many calories.The key for me was to always be pre-pared. I started preparing foods in bulkform and then placing them in small con-tainers. I repacked my gym bag everynight and laid out my work clothes.That way, in the morning, I’d just grabeverything for the day and head out thedoor. I’d leave the house in the morn-ing looking like I was going on a week-end camping trip lugging all my food,my gym bag, two sets of workoutclothes, and my work uniform-but itworked. At work, for my mid-morningand mid-afternoon meal, I would eat ½of a Parrillo Protein Bar™ with an Opti-

mized Whey™ Protein shake and a table-spoon of CapTri® mixed in for an addi-tional caloric boost. I used this supple-ment combination because it was quick,satisfied my sweet cravings and I couldconsume it on the run during the franticpace of the workday. I will admit thatsometimes I ate the whole Parrillo Bar™

at one meal! On the weekends I was able

to eat my meals according to schedule.The weeks went by quickly and as

the contest drew closer I actually be-gan to look like someone who workedout. My body composition determinedthat I’d lost 22 pounds of fat and addedthree pounds of lean muscle! I tookfirst place at the competition! I went onto compete in and win three more showsthroughout the Northwest - but myquest wasn’t really about winning abodybuilding competition as winningthe battle within myself. I will admitthere were many days during the pro-cess when I felt I couldn’t keep it up. Ihad many internal battles going on in

my mind. When I wanted to give up, Ihad a little saying I would use to keepmyself going, “Suffer now, win later.” Inever really “suffered,” but some daysI just didn’t want to go to the gym forthat second cardio session after beingon my feet all day at work. Other daysI wanted to stop on my way home at afast-food restaurant for takeout ratherthan cook my chicken and vegetables.I had to be very creative in trying tothink of ways to make myself stay ontrack. I figured out that if I left someitems at the gym that I needed to getready for the day, such as my makeup,shampoo, and hairdryer, then I’d haveto go to the gym that morning. Other-wise, I’d be forced to go to work look-ing like I just crawled out of a cardboardbox from under a bridge. I learned thatit made a difference to avoid thinkingabout the negative aspects of the pro-cess of what I was trying to achieve.The phrase “Don’t think about it, justdo it!” became my internal mantra.Those words are very powerful, if ap-plied at the critical time.

I won the contests, but more im-portantly, I’ve developed a pattern ofeating and consistent training. Thebonus was realizing that it was pos-sible to dramatically change my phy-sique without resorting to plastic sur-gery! Does that mean I now find iteasy to get up in the morning and getto the gym before my workday begins?No. It still takes two alarms and myhusband to pull me out from underthe covers every morning, but onceI’m awake I really do look forward tomy workout every day. I realized Icould be an inspiration for others aswell. After my contest, a young girlcame up to me with her mother andbrother to congratulate me. Hermother said that when her daughtersaw me on stage she decided shewanted to become a bodybuilder. Ifound that very touching. Womenoutside the gym continually ask mequestions about how I did it and whatmy diet was like. I realized that I’dlike to help others achieve their goalsin fitness as well. My husband isopening a second personal trainingfacility and I plan to quit my currentjob and work in the new facility.

Pho

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Conclusion: All smilesat the conclusion of themakeover.


By Cliff Sheats, M.S., Clinical Nutritionist

Science & Fat ConsumptionLe

an B

odie

s

Nobody’s perfect, even a dedicatedParrillo adherent. If you happen to eata high fat meal - maybe it’s your birth-day and you eat some cake and icecream. Or perhaps you are at an officefunction or at a diner party where noteating the provided food would be con-sidered impolite - whatever the reason- if you eat a high fat meal there may bea scientific method to cancel out mostof the bad effects. Supplementing withvitamin C and E before or immediatelyafter a high fat meal will allow you toundo some of the nutritional damage,according to the latest scientific re-search.

Vitamin C & E when taken before ahigh-fat meal helps block abnormal fatbuild-up in the arteries according to astudy conducted at the University ofMaryland. Investigators looked into theeffect of a single high-fat meal on 20healthy people with normal cholesterolprofiles. Volunteers ate three randomlyadministered breakfasts. A high-fatmeal containing 900 calories with 50grams of fat; a low-fat meal with 900calories with 0 grams of fat and a high-fat meal (900 calories and 50 grams of

fat) taken with one gram of vitamin Cand 800 IUs of vitamin E. Through theuse of ultrasound technology the in-vestigators observed that the high-fatdiet narrowed the diameter of the arter-ies for up to four hours after consump-tion, probably because fatty sub-stances called lipoproteins collected inthe blood vessels. However, no suchchanges occurred following the low-fat meal, or the high-fat meal supple-mented with vitamins C & E.

It appears that vitamin C and vita-min E blocked fatty build-up in the ar-teries. The reason for this was thoughtto be due to the antioxidant action ofthese two vitamins (1).Overindulging on fatty foods, particu-larly those high in long-chain, saturatedfat will elevate levels of the bad-typeLDL cholesterol in the blood. LDL cho-lesterol can be dangerously oxidized,or chemically altered, by free radicals.Free radicals are unstable oxygen mol-ecules that attack bodily tissues - a re-action that leads to disease. The oxida-tion of LDL cholesterol ultimately leadsto the build-up of artery-cloggingplaque. Vitamin E stops the destructiveaction of free radicals and halts this

dangerous oxidation from occurring.Vitamin C also keeps free radicals incheck. Plus, it has the power to regen-erate vitamin E (2). There are 200 Inter-national Units of vitamin E in each tab-let of the Parrillo Essential Vitamin For-mula. Each tablet also contains 500 mil-ligrams of vitamin C. John Parrillo rec-ommends taking one or more tabletswith each meal. His advice on dosageand frequency seems downright psy-chic in light of this latest evidence.

The mineral selenium is an impor-tant member of the antioxidant defenseteam. Its chief role is in the formationof the antioxidant enzyme known asglutathione peroxidase. This enzymedetoxifies cancer-causing agents andcan turn free radicals into water. TheParrillo Mineral-Electrolyte Formulacontains 50 micrograms of seleniumin each tablet. Whether or not youplan to indulge in a high-fat meal any-time soon, you should supplementwith antioxidants anyway, particularlyif you’re active. The reason is thatexercise is among the prime factorsthat can cause the formation of freeradicals. Exercise places such a highdemand on the oxidative energy sys-

What To Do If You Inadvertently Consume A Lot Of Fat


SUPPLEMENT SAFEGUARDS FOR HIGH-FAT CONSUMPTION

tem that it produces a conditionknown as “oxidative stress.” It cre-ates a situation in which free radicalsoutnumber antioxidants.

Antioxidants can fend off exer-cise-generated free radicals. All anti-oxidants have this capability, but vi-tamin E is especially protective.Known as one of nature’s most effec-tive antioxidants, vitamin E plays arole in the health of skeletal muscle,where it prevents free radicals fromattacking cell membranes causinglipid peroxidation. In essence, vitaminE protects your muscles. If you wantto squeeze every bit of nutrient powerfrom your antioxidants, here are twoimportant tips to help you:

• Take your vitamin C in divideddoses. If you’ve decided to supple-ment with extra vitamin C, don’t take itall at once. It’s been estimated that ifyou take a smaller doses spread overthe day, a higher percentage will be ab-sorbed. Taking 1,000 milligrams at oncecuts absorption by as much half. Sothe lower the dose and spread it out toimprove absorption. Again, this followsthe Parrillo philosophy as we have al-ways suggested that divided dosagesimprove assimilation.

• Vitamin E is one of the fat-solublevitamins. It is best absorbed in the pres-ence of fat, so it helps to take them withfoods containing a small bit of fat. Hav-

ing some fat in your intestine triggersthe secretion of digestive enzymes thatpromote the absorption of fat-solublevitamins. Without some dietary fat,these vitamins can sail right throughyour system without being well ab-sorbed. Please don’t interpret this asan excuse to eat a Big Mac!

References1. Plotnick GD, et al. “Effect of anti-oxidant vitamins on the transient im-pairment of endothelium-dependentbrachial artery vasoactivity followinga single high-fat meal.” Journal of theAmerican Medical Association (1997)26: 1682-1686.2. Meydani, M. “Vitamin E.” The Lan-cet (1995) 345: 170-175.

Parrillo Sports Nutrition Update by John Parrillo

Vitamins and Minerals, Part III

So far in our series about vitamins and minerals we havediscussed vitamin C, thiamin, calcium, and vitamin D. Thismonth I am going to talk about iron, one of the mostimportant minerals for athletes. Endurance athletes andwomen are particularly at risk for low iron status or irondeficiency anemia (1-6). Anemia is a condition where yourbody doesn’t have enough red blood cells. This compro-mises the ability to provide oxygen to the tissues therebyreducing sports performance. It is well documented thatanemia reduces athletic performanceand that correcting the anemia im-proves performance. Anemia can becaused by a wide variety of things,including deficiency of iron, folate, orB12. Another cause of anemia in ath-letes is hemolysis (4). This is the de-struction of red blood cells by physi-cal stress. “Sports anemia” refers toanemia in athletes undergoing severetraining. It occurs in endurance ath-letes such as marathon runners. Itseems to be caused by a combinationof iron deficiency and hemolysis. Iron deficiency is the most commonnutritional deficiency in the world. Itis estimated that about 500 millionpeople worldwide are iron deficient(4). The main biological function ofiron is to bind oxygen. Most of thebody’s iron stores (70%) are con-tained in hemoglobin. Hemoglobin isan iron-containing protein in redblood cells. When the blood circulatesthrough the lungs it binds oxygen,then the hemoglobin lets go of the oxygen when it circu-lates through the tissues. If iron intake is inadequate thefirst thing that happens is iron is released from ferritin, aprotein that stores iron. If iron intake remains inadequateeventually body iron stores become depleted. Then thenew red blood cells which are maturing in the bone mar-row can’t make as much hemoglobin as they need, result-ing in microcytic (small cells), hypochromic (pale cells)anemia. This impairs oxygen delivery to tissues thus lim-iting aerobic metabolism and work performance. Good dietary sources of iron include red meat and liver(2). Vegetables generally are not very good sources ofiron. Although spinach contains a fair amount of iron it isnot very bioavailable (not very well absorbed by thebody). It is useful to consider dietary iron in two ways. It

can be classified as “heme iron” or “nonheme iron.” Hemeiron is iron that is already incorporated into hemoglobin.This improves its absorption dramatically. Obviously hemeiron will only be found in meats or liver. The fact that redmeat is a good source of iron is no doubt one of thereasons for its reputation for making you stronger. Non-heme iron is found in plants and most iron supplements.Our Liver-Amino Formula™ contains liver extract and isan outstanding source of heme iron. It should be consid-

ered a core supplement for enduranceathletes (particularly women), for any-one with a known anemia, and any-one who doesn’t eat red meat. If youseem low on energy it might be wortha try. Iron deficiency is surprisinglycommon in athletes. Iron has several other important func-tions besides its role in hemoglobin. No-tably it is also found in myoglobin, aprotein similar to hemoglobin that isfound in muscle. It’s function is to helptransport oxygen inside muscle cells. Inaddition to decreased work perfor-mance, iron deficiency is also associ-ated with impairments in cognitive per-formance, thermoregulation (maintain-ing body temperature), thyroid hormoneregulation, glucose metabolism, ner-vous system function, immune function,and growth (4). Iron deficiency seems to inhibit nor-mal growth in children. One studydemonstrated that 56% of iron defi-cient children were below the tenth

percentile of weight for their age (4). It seems iron statusplays some role in modulating growth rates in children.While it is clear iron deficiency negatively impacts sportsperformance, it is not known if iron deficiency hindersmuscle growth in adults, but it seems possible. A groupof iron deficient children were treated with either justvitamin C or vitamin C plus iron. The group receiving ironhad more of an increase in height and weight than thegroup receiving only vitamin C. Interestingly, this effectseemed not mediated through increased food intake, sug-gesting some direct effect of iron in regulating growth(4). In addition to its central role in oxygen transport iron isalso important to many basic processes of energy me-tabolism. Iron deficient animals are characterized by in-

.....................Continued from December Press 1999

To avoid sports ane-mia, John Parrilloadvises supplement-ing with Liver AminoFormula™

VITAMINS AND MINERALS, PART IIIcreased metabolic rate and increased glucose oxidation(4). They rely more heavily on glucose as fuel, meaningthey burn less fat. Overall, iron deficiency results in re-duced growth, increased metabolic rate, lower feed effi-ciency, and increased reliance on glucose as fuel (4). Iron status also affects thyroid hormone. Iron defi-cient human beings are functionally hypothyroid. Whencold stressed these individuals fail toadequately thermoregulate and coretemperature drops. Studies in iron de-ficient rats show they have half asmuch active thyroid hormone as con-trol rats. Normal thyroid hormone func-tion is required for growth hormonefunction. This might be one reasonlow iron status negatively affectsgrowth. You may be wondering whyiron deficiency results in increasedmetabolic rate. This is mediated by anincrease in sympathetic nervous sys-tem activity and is thought to repre-sent a compensatory step in responseto impaired thermoregulation second-ary to low thyroid status. Not only does iron status affect exer-cise performance, but exercise affectsiron status too. There is quite a lot ofevidence showing that intense exercisecauses iron loss and decreased hemo-globin. This seems to affect mainly dis-tance runners. The mechanism behindit is not fully understood. Some peoplehave suggested increased iron lossthrough sweating, increased gas-trointestinal blood loss, or red blood cellrupture from footstrike (trauma). Forwhatever reason, it would appear in-tense, prolonged exercise has a nega-tive impact on iron status (4,5). Most iron supplements you see at thestore are ferrous sulfate – a form ofnonheme iron. Parrillo PerformanceLiver-Amino Formula™ contains heme iron which is muchmore efficiently absorbed. I usually recommend 10 to 15tablets a day or up to 40 tablets for serious athletes. Itdoesn’t matter if you take them all at once or in dividedportions. This should be a core supplement for any endur-ance runner. Other people who might benefit from it includeany menstruating female and anyone who has anemia.Symptoms of anemia include fatigue and weakness and adecrease in performance. Also, if you have anemia, I wouldsuggest eating red meat or liver once or twice a week. If youhave true anemia you should also take a multiple vitaminsupplement. Besides iron, you also need folate and B12and protein to make red blood cells. So I would suggesttwo servings a day of Hi-Protein Powder™ or OptimizedWhey Powder™. Of course, if you’re treating anemia the

most important product is the Liver-Amino Fromula.™ Thatin itself is a good source of heme iron, protein, and B vita-mins. Take your Vitamin C at the same time you take youriron, since Vitamin C improves iron absorption (2). If after amonth or two you still are fatigued you might want tosee your doctor to establish if there is another reasonfor the problem.

The recommended daily allow-ance of iron is 15 mg per day (2).Only about 10% of nonheme ironis absorbed, so this would pro-vide about 1.5 mg of non-hemeiron. (In comparison about 20%of heme iron is absorbed.) This isthought to be enough for most ofthe population except for womenwith exceptionally high menstrualblood losses. Also, female endur-ance athletes are likely to needmore. Daily iron losses averageabout one mg per day in men and1.4 mg per day in women. Preg-nant women are generally encour-aged to take extra iron, about twicethe normal daily amount. The

RDA for children is 10 mg.These guidelines are developedfor people who normally eat 30to 90 grams of meat, poultry, orfish per day. Vegetarians mayneed a higher intake because ofthe decreased availability ofiron from those sources. Also,adequate vitamin C intake is im-portant.

References

1. Macroelements, Water, andElectrolytes in Sports Nutrition.Judy Driskell and Ira Wolinsky,CRC Press, 1999.

2. Recommended Dietary Allowances, 10th edition. Na-tional Research Council. National Academy Press, 1989.

3. Sports Nutrition: Vitamins and Trace Elements. IraWolinsky and Judy Driskell. CRC Press, 1997.

4. Sports Nutrition: Minerals and Electrolytes. ConstanceKies and Judy Driskell. CRC Press, 1995.

5. Nutrients as Ergogenic Aids in Sports and Exercise.Luke Bucci. CRC Press, 1993.

6. Nutrition In Exercise and Sport. I. Wolinsky and J.F.Hickson. CRC Press, 1994.

Protein powder aidsin the manufacture ofred blood cells.

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 themost effective way to create diets for personal and client use. Thenew version contains: Pre-loaded database with large food nu-tritional values and comprehensive caloric tables. Easy compu-tation of daily protein, fat, carb and calorie ingestion, food sortcapabilities, customize daily, weekly and monthly diets then printand analyze results, pre-loaded nutritional supplementation val-ues, CapTri® cookbook recipes included on the food selectionoptions, lock value on protein, fat, carbs when utilizing thecustomization mode, protein to carb ratio indicator, metabolicformula customization feature, create and combine grocery listsfor dieting, an Adobe Acrobat® version of the Sports NutritionGuide 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 theforemost authorities on sports nutrition, training and fitness. That20 years of knowledge and research will be part of your arsenal.As a Parrillo Certified Personal trainer not only are you outthere training clients and changing lives, but we are there withyou every step of the way. If your client has a problem that you areunable to address, you have an instant ally in the manual or bycalling Parrillo Performance direct. That backing is going tomean increased trust from your clients and improved word ofmouth recommendations.The core of the personal trainer’s marketing. In addition, Parrillo Performance provides you with qualitysupplements that you , as the trainer, will be able to sell to yourclients for additional income*. Not only do you get the extraincome from supplement sales, but by using the Parrillo line ofsupplements, your clients will yield results that were thought tobe impossible. Because Parrillo Performance supplements arethe highest quality supplements available.

How do I become a Parrillo Certified Personal Trainer? Simple. Call our 800 number at 800-344-3404 and ask to findout when the next testing appointments will be held and where.Once you have determined that there will be a testing site nearyou, purchase the program for $349.00. This is a non-refundableitem so make sure that all of your questions are answered beforeyour purchase 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 sec-tions and an essay involving 2 case studies. Each section containsmultiple choice, essay, matching and definitions. Each test will begraded by the tester and other staff. Results will be mailed to eachindividual along with Parrillo Certification Program diploma.

Marketing Availability Parrillo Performance, Inc. will provide trainers with self-pro-moting materials such as a Parrillo Performance T-shirt, hats, jack-ets and Parrillo Performance skinfold calipers. In addition, eachtrainer will receive the marketing tool of all marketing tools, theParrillo Performance Press, each month. The quantity can be de-cided by the individual trainer according to their needs. In addi-tion, John Parrillo and other Parrillo Performance staff will beavailable for seminars and guest appearances. Fees shall be in-curred by the trainer or facility that will be visited.

Further Education Parrillo Performance will have a further education process, orMasters program. This program may not be for everyone. Details ofthis program will be provided at each testing site and can be re-ceived upon request at any time by calling the Parrillo Perfor-mance, 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 berequired to accumulate 10 points every 2 years to retain you certi-fication after the initial 2 years of being certified.

Insurance We have searched high and low for the most economical, yethighest coverage available in the country. We have come into con-tact with a company called: C.M. Meiers Company, Inc. 17555Ventura Blvd. 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 Per-sonal Trainer Program be insured. If not by this company, then bysome company. Insurance is an absolute must in the case that some-one would be injured and blame you or your facility. IT IS ABSO-LUTELY IMPERATIVE 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

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

Ø

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

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

Enhanced GH Formula™................................................................................................. Nutrients for Endocrine Function ........ 150 Capsules ........ $36.00

Advanced Lipotropic Formula™ ........................................................................... Nutrients for Fat Metabolism .............. 150 Capsules ........ $28.00Liver-Amino Formula™

................................................................................................... Power Packed Protein with Heme Iron 500 Tablets ........... $34.00Mineral-Electrolyte Formula™

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

.............................................................................................. Nutrients for Muscle Growth ............... 150 Capsules ........ $32.00Ultimate Amino Formula™

........................................................................................... Nutrients for Hard Dieting ................... 150 Capsules ........ $34.00Essential Vitamin Formula™

...................................................................................... Nutrients for Vitality ............................ 150 Tablets ........... $16.00Creatine Monohydrate Formula™ ....................................................................... Boosts Muscular Energy Stores ........... 300 Grams ............ $29.00Evening Primrose Oil 1000™

.................................................................................... Essential Fatty Acids ............................ 90 Gelcaps ............ $24.95Vanilla Pro-Carb Powder™

........................................................................................... Clean Carbohydrate Energy Source .... 35 Ounces ............. $24.00Chocolate Pro-Carb Powder™

.................................................................................. Clean Carbohydrate Energy Source .... 35 Ounces ............. $24.00Vanilla Hi-Protein Powder™

....................................................................................... Outstanding Functional Protein .......... 32 Ounces ............. $36.00Chocolate Hi-Protein Powder™

.............................................................................. 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™

........................ High Biological-Value Protein ............ 28 Ounces ............. $39.95Vanilla Malt Flavor Optimized Whey Protein™

................................. High Biological-Value Protein ............ 28 Ounces ............. $39.95Chocolate Flavor 50/50 Plus Powder™...............Protein and Carbohydrates for Workout Recovery .. 32 Ounces ............. $32.00Milk Flavor 50/50 Plus Powder™........................Protein and Carbohydrates for Workout Recovery .. 32 Ounces ............. $32.00Orange Cream Flavor 50/50 Plus Powder™........Protein and Carbohydrates for Workout Recovery .. 32 Ounces ............. $32.00Vanilla Flavor 50/50 Plus Powder™....................Protein and Carbohydrates for Workout Recovery .. 32 Ounces ............. $32.00Parrillo Sports Nutrition Bars...............................Perfect Portable Nutrition ......................................... 12 Per Box ............ $24.00Your choice of Cappuccino, Chocolate, Layered Peanut Butter/Chocolate, Peanut Butter, or Vanilla flavor ...........Available in box quantities only.Parrillo Protein Bars................................................Portable60/40 Nutrition....................................................12 Per Box ........... $27.00Your choice of Strawberry Shortcake, Fudge Brownie, Banana & Peanut Butter Delight Flavor........................Available in box quantities only. Parrillo Energy Bars ............................................................. High Powered Nutrition.............................12 Per Box ........... $24.00Your choice of French Vanilla, Sweet Milk Chocolate,Chocolate Rasberry, Apple Cinnamon, Butter Rum & Chocolate Mint....... Box quantities only.

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ØComputer Nutrition Program CD V2.0 Upgrade . Design Your Diet at the Touch of a Button (PC only).......................$29.95Ø


THE MAN, THE MYTH,THE METHOD

A H

ow T

o W

ith E

d C

oan

by Marty Gallagher

The bench press is without doubt,along with curls, the most popularfree weight exercise in existence. EdCoan has a unique approach to im-proving the bench press: work less,work harder and smarter, get bet-ter results. He states: “Far too muchtraining time is spent performingbench presses and curls. If as much

time and energy were directed attraining legs and back, these ath-letes would end up a whole lotstronger and bigger as a result.”Trainees dedicate most of theiravailable training time to exoticvariations of bench and curl move-ments, then mysteriously have notime left over for anything else. To

get a big bench, Ed Coan hits it hardonce a week-this takes about anhour and a half. He has a secondchest session three days later andthis takes about thirty minutes. Heweight trains roughly eight hours aweek. Of that, two hours is devotedto chest and biceps, which worksout to 25% of available training time.

Coan is classic in both training and demeanor. His approach to bench pressingand pectoral building is disarmingly simple: basic exercises executed with pris-tine technique, perfect concentration and lots of intensity.

Bench Press Techniques


THE METHOD

I am 5’6” and use a 28-inch grip, mea-sured forefinger to forefinger, in thecompetitive bench press. Take a slightlywider grip if you are taller and a nar-rower grip if shorter. Use this identi-cal grip-width on the subsequent in-clines and Press Behind the Necks.

Dig your feet in hard, this will stabilizeyou. Arch your back but keep your buttin contact with the bench at all times.Never bounce the bar off your chest. Iuse a touch-and-go style; the bar istaken down under control, contacts thechest precisely and lightly before I ex-plode upwards.

Grip the bar hard! Leave some finger-prints! Inhale mightily, push the bar offthe supports, lower the bar slowly, con-tact the chest and explode up! Pushstraight up-initially. Towards the endof the stroke, arc the bar slightly backto lockout. Exhale at the top and repeat.

Use a spotter at all times. It really isthis easy. The hard part is continuallymonitoring these simplistic technicalguidelines and making the appropriateadjustments. Your technique is yoursignature so make it legible.

Shoulders and triceps addtwo hours. The total time al-lotted to his upper body train-ing is four hours, or 50%. Legsand back divide the remain-ing 50%, this has a certainchronological symmetry, don’tyou think? On bench day,Coan does three exercises:competitive bench press, nar-row grip bench press with apause, incline bench pressalso with a pause. Talk aboutbasic. Coan is classic in bothtraining and demeanor. Hisapproach to bench pressingand pectoral building is dis-armingly simple: basic exer-cises executed with pristinetechnique, perfect concentra-tion and lots of intensity. Edperforms three exercises fora mere seventeen sets. Hefollows with 505x2x2 in thenarrow grip bench press.Both sets were paused. Hefinishes with 435x2x2 in the45 degree incline press.Again, both sets were paused.The next day, weighing 225,he made 400x1 in the press-behind-the-neck, bringing theweight to the bottom of hisears. How they misplacedtheir denim bench shirts andwere forced to lift in a tanktop? How did the man builtall wrong for benching learnto bench so much?


What SupplementsShould I Take?

by Steve Hampton

I get asked the same question ev-ery day of the week: what supple-ments should I use? It’s like some-one asking me what kind of car theyshould buy. If you wanted a new ve-hicle and needed my advice I wouldask a bunch of occupation and fam-ily-related questions. Are you a con-struction worker, sales representa-tive, do you have 10 kids, are yousingle? There are a million differentpersonalized variables that would fac-tor into a car purchase and the sameholds true with your choice of supple-ments. Having said that one size doesnot fit all, let me offer a supplementalprescription for those who seekstrength and power. Powerlifting is myforte and I can share with you my fa-vorite supplements. The ones I useeach and every day for acquiring sizeand strength. If the twin attributes ofmuscle and raw power are what youseek then read on. My recommenda-tions could be the perfect prescrip-tion for what ails you.

Serious Supplements For SeriousResults

People think that when I talk-upParrillo products I do so becauseParrillo Performance is my employer.More products sold means moremoney for Steve. This is hardly thecase. I used Parrillo products forseven years before I came to work forParrillo and the biggest single reasonI went to work for John was that I wasexcited about the idea of promotingfabulously effective products. Not theother way around - where a new em-ployee suddenly and miraculouslybegins to sing the praises of his newemployer’s product in a blatant dis-play of self-interest and brown-nos-ing. Parrillo Performance productsand principles made me bigger, stron-ger and trimmer long before I everconsidered coming to work for ParrilloPerformance. His stuff workedmiracles on me and that’s why I en-thusiastically came to work for John.As one of the better drug-freepowerlifters in the country formy age, I require nutritionalsupplements that will make adifference. After I came towork for Parrillo Perfor-mance I encountereda whole army of cus-tomers that had expe-rienced the samegreat results from thesame products that Ihad. John Parrilloproduces seriousnutritional supple-ments for seriousweight trainers in aworld where resultsare everything!

CapTri®

This is far and away the finestsupplement I have ever used in mylife. When Jeff Wade at the EdgeHealth and Fitness Center inNewburgh, Indiana got me started inthe world of hard training, he told meabout a supplement that would putmounds of lean muscle mass on my130-pound physique. He called it “su-per fuel”. At the time, he could havesaid Dog Chow and I would havebought into it. Fortunately for meCapTri®, worked! Anyway, I startedtaking it in 1991 and I do not thinkthere has been a day gone by in thepast eight years that I have not takenin at least 5 Tablespoons. I never runout of gas during a training sessionand I think CapTri® is the reason. Ifyou read my column regularly youknow that my training sessions takehours to complete. Lots of reps andheavy poundage. In addition to fuel-ing my hard and heavy training ses-sions, in addition to providing me

clean calories to grow on, in ad-dition to adding lean mass,CapTri® is great for stripping

off fat while staying strong.There have been a

couple of instances inwhich CapTri® helpedme lose weight in or-der to lift in a lowerweight class. In ’94and ’95 I cut downto 181 from 195, end-ing up at 5% bodyfat. Using CapTri®, Iwas able to eat rightup until weigh-in us-ing the Parrillo ap-proach. By that Imean I dropped mystarchy carbs out af-

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WHAT SUPPLEMENTS SHOULD I TAKE?

ter a certain time and increased myusage of CapTri® to replace the lostcalories. Everyone else in my classwas starving themselves for threedays in order to cut weight; there Iwas eating huge bowls of salad withwhite chicken drenched in CapTri®.Whether gaining size,stripping fat, or provid-ing training energy,CapTri® is unbeliev-ably effective!

Liver AminoFormula™

I honestly do notsee how anyone cantrain hard and heavywithout using thisfantastic supplement.I can’t and won’t. Forme, Liver Amino For-mula™ is the secondmost important supplementin our line, right behind CapTri®. Thatis my opinion but a lot of lifters andmonster bodybuilders see it the sameway. A surprising number of athletessuffer from an iron deficiency and areanemic without knowing it. Sports ane-mia is a common malady among super-hard training athletes and Liver AminoFormula™ fights off sports anemiawhile providing 1.5 grams of protein pertablet. I take about 80 tabs a day, 10-12with each of my six/eight daily meals. Iwill pop a handful before bed and im-mediately upon awakening to fight offcatabolism. What a great deal,Liver Amino Formula™ al-lows me stay anabolicthroughout the day andeven while sleeping.Plus, cumulativelythey add another 120grams of high potencyprotein to my daily in-take. Great benefits arederived from takingthis inexpensivesupplement. Can yousee why I considerthis overlookedsupplement so vitallyimportant?

Parrillo Hi-Protein™

and Optimized Whey™

Protein requirements for those ofus who train hard and intense are ex-tremely high. In my opinion, a seriousweight trainer, someone who pumpsiron 3-6 times a week, requires 1.5 to 2.5grams of protein per pound of

bodyweight in order to stimulatemaximum gains. I will consume 3

or even 3.5 grams of protein perpound of bodyweight forshort periods. For optimalgrowth and quick recuperation,a high protein intake is, in myexperience, the ticket. How-ever, trying to eat that muchfish, chicken, beef, or eggwhites is almost sadistic. Ihave tried cooking and eating700 grams of protein a day andit is impossible! I willdrink 200 grams of

protein per day andit goes down so easy!The fantastic tastehas the added benefitof satisfying mysweet tooth. Plus, noway do I have the timerequired to cook thatmuch food; I have alife thank you. A serv-ing (or two, or three)of Parrillo proteinpowder can be putinto a smallTupperware® shaker,then thrown into your

glove box orgym bag. Later, whenappropriate, the pow-

der can be mixedwith water from thewater fountain. Itall springs to lifeand mixes in-stantly when youadd water andshake. Plus ParrilloProteins containno fat or sugar andare ready for imme-diate consump-tion. Is this the

most perfect weight-training supple-ment of all time?

I may be a powerlifter, but I don’twant to get fat. That’s why I insist onParrillo Protein and so should you.Sugar is the dirty little secret of thenutritional world. Supplement compa-nies load up their protein powderswith sugar to make it taste better. Of-ten they cleverly disguise sugar as aglucose polymer. I don’t want anyfat-promoting sugar (no matter whatfancy name it is called) in my proteinpowder! Don’t believe me? Go to yourlocal health food store and comparelabels. I would pit Parrillo Hi-Pro-tein™ or Optimized Whey™ againstany other protein product on the mar-ket in a head-to-head nutritional po-tency and taste-test comparison. Wehave the absolute best protein powder

on the market. Parrillo’sHi-Protein™ and Op-

timized Whey™

powders are es-sential coresupplement forthe seriousweight trainer.

*In addition tothe CapTri®,Liver AminoFormula™ tab-lets and Parrilloprotein pow-ders, I useMuscle Amino

Formula™, Ulti-mate Amino For-

mula™, and the Mineral ElectrolyteFormula™ and Essential Vitamin For-mula™ to round out my size andstrength building nutritional program.

So that is a short-list of my fa-vorite nutritional supplements. Thiscombination has been unbelievablyeffective for stimulating results – butit has been accompanied with lots ofhard, hard power-style training. Ihope this combination works as wellfor you as it has for me – write and letme know.


A.

Q.

by Ron Harris

Real FReal FReal FReal FReal FoodoodoodoodoodVVVVVersusersusersusersusersus

SupplementsSupplementsSupplementsSupplementsSupplementsI’ve heard some peoplesay that you don’t needto take any supplements

if you have a good diet. They sayfood is the best thing for you. Otherpeople say they practically live onsupplements, and that they’re ac-tually better than food. I want toget bigger and stronger, but I’mconfused about this issue. Whichshould I focus on, food or supple-ments?

To answer your questionin one word: do both!Food should always be

the foundation and then you needto layer supplements on top of thefood foundation. One reason I havesuch a great deal of respect forJohn Parrillo is that although heowns a supplement company, hisemphasis is first and foremost onfood. In fact, he has stated manytimes that he considers it a wasteof money for someone to invest insupplements if they are not eatingfive to seven quality bodybuildingmeals a day. Meals should be madeup of nutrient-dense foods likechicken breasts, egg whites, turkey,fish, rice, potatoes and vegetables.This is the nutritional foundation onwhich a hard training bodybuilderor powerlifter builds on. There aretremendous advantages to supple-menting on top of an already healthydiet. Quality supplements justify theirexpense and need be included in ev-ery serious bodybuilder’s program.

Mobility and ConvenienceOne problem with real food is

that it takes up a lot of space and hasto be kept in some sort of container.Of course, we have lightweight insu-lated nylon coolers that are a bit easierto tote around than the huge Iglooplastic jobs we grew up with, butthey’re still a bitch to carry when youhave a briefcase, keys, kids, books,or God knows what else tying up yourhands. Supplements travel a lotlighter and easier. Parrillo SportsNutrition Bars™, as I’ve written onprevious occasions, can fit into apocket, a purse, gym bag, glove com-partment, or even the bodybuilder’subiquitous fashion statement: thefanny pack. A shake can be eithermade ahead of time or be kept in itspowder form until you are ready topour water into the container. A ma-jor pitfall with food (and why supple-ments are often the easy choice) isrefrigeration – or more accurately, lackof. Any time you have fish, chicken,eggs or meat, and you keep it awayfrom a refrigerator for more than acouple hours, you run the risk of con-tracting food poisoning. This is nojoke. People die from salmonella andE Coli bacteria all the time. If you eversniff an “iffy” chicken breast or pieceof fish (you’ll know it), dump it! Neverrisk food poisoning. Bars and shakestake all that worry away. The otheroption is to load up your cooler withcold packs, which will buy you moretime. Beware of over-chilling: yousometimes end up eating a chickenbreast Popsicle! Hands down,supplements beat food for long-dis-tance traveling.

SpeedIn the real world we have to work,

run errands, take care of kids, etc.,

there are a lot of interruptions anddistractions. Few people have thetime to sit down and spend 15-30 min-utes, 6-8 times a day, to munch awayon a perfectly timed bodybuilder meal.Again, supplements save the day asthey can be consumed far more rap-idly than food. A bar should take nomore than three or four minutes to eatand a shake can be downed in a mat-ter of seconds. After the objection,“I don’t have time to work out,” thenext most common complaint fromthose who say they wish they couldget in shape is “I don’t have time toeat all that food at the precise times.”You know what? They’re right inmany cases. If you’re working in theemergency room, I’m sure you can’ttell some poor guy with a bulletwound, “hang on, I gotta go eat myturkey burrito, potato, and broccoli.”But you could swig a shake in a mat-ter of seconds if you had to (and hadthe stomach for it). During the eightto ten hours the average Americanspends at work, usually only onebreak is given that allows enough timefor a real food meal to be eaten. Byusing bars and shakes throughout therest of the day you can ensure thatyour muscles are never missing outon key nutrients, especially protein.

CostFor those of you who do the gro-

cery shopping, you know how expen-sive meat can be. Boneless/skinlesschicken breasts can be pricey, as highas four dollars a pound. Fish is nevercheap and good lean red meat can bevery expensive. Carbohydrates arerelatively cheap by comparison, butprotein always has been, and alwayswill be, costly. If you are a 200-poundbodybuilder trying to eat 400 gramsof protein every day, it will end up

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REAL FOOD VERSUS SUPPLEMENTS

being a significant expense, particularlyif it all comes from meat, chicken, fishand eggs, real food sources. A morecost-effective way to get your proteinis to have about half of your daily allot-ment come from food and the other halffrom quality protein powders, proteinbars, and Liver Amino tablets. ParrilloProducts are top of the heap when itcomes to potency. If you take out yourcalculator and do the math using yoursupplement labels, you will find thatgram per gram; supplements are a farless expensive source of quality pro-tein than beef, fish and fowl. Unlessyou just won a million dollars on one ofthese new prime-time Game Shows,that’s important to know as most folksautomatically assume the supplementsare more expensive. In fact, on a cost-per-pound basis Parrillo Protein is farmore economical!

ConcentrationSupplements are superior to real

food when you compare their nutri-tional density, the concentration of spe-cific nutrients and substances. TakeCreatine Monohydrate, for example, doyou know how much red meat youwould have to eat to simulate twenty-five grams? Let’s just say you wouldbe eating more steak than Morton’sserves on a good night. On top of that,you’d be eating a whole lot of fat andclogging up your arteries at an alarm-ing rate. To get the amount of proteinand complex carbohydrates found infive or six scoops of 50/50 Plus Pow-der™ after a workout, you would haveto eat twenty egg whites and a po-tato the size of your foot. Who amongus has that kind of appetite after arough squatting session? Supplementsoffer a very easy way to get large

amounts of highly concentrated nutri-ents without having to consume anungodly volume of food.

Last WordIn summary, nothing will ever take

the place of food. Make food the foun-dation of your bodybuilding nutritionalprogram and supplement wisely. Our bod-ies are meant to digest and process food,break it down with digestive enzymes forfuel and repair. Just as hi-tech inventionshave made our lives more efficient,supplements allowed us to improve ournutritional needs. Those of us who mas-ter the combination of real food andsupplements will perform at the highestphysical levels, and reap the full rewardsthat weight training has to offer. Ron Harris is now a certified personaltrainer. You can e-mail him [email protected].

The world’s foremost authority on training and nutrition. You willfind the absolute best information on nutrition, training andstretching available on the world wide web today. Order on ouron-line, totally secure, shopping cart. No one else brings you in-formation and products like Parrillo Performance.


by John Parrillo

Want Milk? Try the Parrillo Alternative.

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Now you can have your milk, anddrink it too - but not get fat whenyou indulge! Used to be milk wasa main bodybuilding food, swilledin quarts by serious bodybuilders.But check out those old photos:Their physiques were mammoth,but smooth as a baby’s bottom.The reason: Milk is high in fat.Forty-eight percent of calories inwhole milk come from fat; 37

percent in 2 percent milk; and 26percent, in one-percent milk.Sure, non-fat milk contains onlya trace of fat - but millions ofpeople can’t digest milk due to acondition called lactose intoler-ance. In fact, 80 percent of theworld’s population, as they age,lose the ability to produce enoughlactase, the enzyme required todigest a sugar in milk called lac-

tose. Lactose itself is a simplesugar. And, like all simple sugars,it too is easily metabolized intobody fat. So if you’re frustratedover your lack of sharp definitionand inability to lose body fat, milkand dairy products may be the di-etary saboteurs behind yourproblem. If you are a seriousbodybuilder and insist on drink-ing milk you will get fat as a result– no doubt about it!

Now you’re probably won-dering: What about calcium?Don’t I have to drink milk to getcalcium? Not necessarily, JohnParrillo formulated 50/50 PlusPowder™ to match the nutritionalprofile of milk. Each serving ofParrillo’s milk-flavored versioncontains 300 mg of calcium, 500IU of vitamin A, and 100 IU ofvitamin D - just like real milk, butwithout the threatening fat and fat-promoting simple sugars that canblur your physique. Similarly, ourvanilla, chocolate, and orangecream flavors contain 250 mg ofcalcium. This delicious product isa remarkable milk replacer andthere’s no other supplement onthe market like it!

And until now, 50-50 Plus hasbeen one of our best-kept se-crets. There’s no telling what willhappen when fitness-mindedwomen, in particular, find outabout it! Demand could explode.The easily absorbable calcium in50/50 Plus Powder™ is nature’schief anti-osteoporosis mineral.Osteoporosis is a crippling bonedisease that afflicts mostlywomen, and it’s caused bygradual bone loss. One well-


PARRILLO PRODUCT SPOTLIGHT

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March 11 Parrillo Certified Personal Training Program Cincinnati, OHCall (513) 531-1311 for more information

known nutritional fact is calciumnutrition throughout life - particu-larly early adult years - helps pre-vent the withdrawal of calciumfrom bones and the subsequentloss of bone. Now women canget excellent calcium nutrition,without drinking fat-forming milk!Calcium, vitamin A, and vitaminD are the PLUS in 50/50 Plus™!

But that’s not all. 50/50 Plus™is a powerful tool for the supportof physique-firming muscle. Allfour flavors of 50/50 Plus™ con-tain 20 grams of high-quality pro-tein. One of these proteins iswhey protein, known to stimulateprotein synthesis and activatebone-forming cells that triggerbone growth. Your active bodyneeds additional protein to formmuscle, and this supplement is agreat way to get it. 50/50 Plus™contains 17 grams of complexcarbohydrates - one of the mostimportant bodybuilding nutrientsyou can consume. Here’s why:Carbohydrates restock the bodywith energy-giving glycogen, re-

pair muscle damage following ex-ercise (muscle damage interfereswith glycogen production), plus -and not many people know this -decrease muscle protein break-down caused by weight trainingand lead to a more favorable pro-tein balance in the body.

It’s the protein - carb combo in50/50 Plus™ that counts in fatburning and muscle building. Onesimple action after you finish yourworkout will automatically kickyour body into anabolic drive: Drinkone serving of 50/50 Plus™ imme-diately after you exercise. Why?Because mounds of scientific re-search demonstrate that consuminga protein/carb supplement follow-ing a workout creates a hormonalenvironment (greater levels of insu-lin, enough for muscle building butnot fat storage, and growth hor-mone) that is conducive to musclegrowth. Plus, this nutrient combi-nation jump-starts the body’s gly-cogen-making machinery. Thatmeans greater energy for subse-quent workouts.

Bottom line? This supplement isthe answer to your needs. With 50/50 Plus™, you have a powerful toolfor developing lean muscle, gener-ating energy, not to mention a per-fect source of calcium without hav-ing to resort to fat-forming dairyproducts. With 50/50 Plus™,you’re on your way to the bestshape of your life. Guaranteed. Weknow that you’ve struggled with thedairy issue. You know you need thecalcium, but don’t want the fat orsimple sugars these foods contain.Our Nutrition Program - followedby some of the best bodies in theworld - recommends that you avoiddairy products to avoid getting andlooking fat. With 50/50 Plus™, youcan get everything you need - andmore. We invite you to try thisunique, revolutionary product.

Call this quick toll-free num-ber 1-800-344-3404 and placeyour order for 50/50 Plus™ now.(Remember, it comes in four de-licious flavors - vanilla, chocolate,orange cream, and milk).

John

Parr

illo’

s

5143 Kennedy Avenue Cincinnati, Ohio 45213

PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

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