kristina reilly - parrillo performance · routine at wild horse. 10 – muscle meets medicine staff...

THE TRAINER'S PAGEStriking a balance between your job and fitness lifestyle

IRON VIC SPEAKS!Front raises with a barbell plate?

MAXIMIZE YOUR CREATINEUsing Creatine appropriately

and effectively

THE PARRILLO PAPERSProgress stimulaters: Ten

timeless tips

MUSCLE MEETS MEDICINEHow to treat tendon injuries – Part two: Supplements, PRP,

Stems cells and more

Kristina ReillyPhenomenal progress renderedroutine at Wild Horse

10 – MUSCLE MEETS MEDICINE

STAFF

PublisherJohn Parrillo

Editor At LargeMarty Gallagher

Design DirectorMarcus McCuiston

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

4 – Kristina Reilly

8 - THE TRAINER'S PAGE

18 - TIPS AND TIDBITS

December 2017PERFORMANCE PRESSJOHN PARRILLO’S

14 – THE PARRILLO PRINCIPLES

20 - BY JOHN PARRILLO

23 – IRON VIC SPEAKS!

ContributingWritersJohn ParrilloMarty GallagherDr. Jeremy GirmannScott CanatseyDuke NukemIron Vic Steele

Contributing PhotographersJohn ParrilloDominique ParrilloMarcus McCuiston

Part two of Dr. Girmann's article on how to treat tendon injuries.

Head Parrillo Trainer, Scott Canatsey explains how to find a balance between your work and fitness lifestyle.

Duke Nukem has 10 timeless tips that will help stimulate your progress.

Info on how to increase your bench press as well as a recipe for Cod Fillet Italiano.

Understanding Creatine and how to use it appropriately and effectively.

Iron Vic answers your questions. This month he starts out with a really great shoulder exercise using only a barbell plate.

Parrillo Performance6200 Union Centre Blvd

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Order: (800)344-3404Info: (513)874-3305

Web: www.parrilloperformance.com

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

Kristina Reilly: – Phenomenal progress rendered routine at Wild Horse

Kristina Reilly is simultaneously typical and atypical. Kristina

stands 5’4” and when she turned 45, she weighed 230 pounds. “My thyroid began acting up in a big way. At its worst I was totally drained and lacking any energy. Medication was required. Right in about that same time my husband Bob had a heart attack. He recovered, but it was time for us to get serious about diet and fitness and losing unhealthy bodyweight.” Kristina had no real athletic background to draw upon. She was a hale and

hearty individual, healthy and active and weighed 115-pounds when she graduated from high school. She graduated from college with a degree in interior design. Then came marriage and four kids. “We live in Chesterfield, Missouri, a Saint Louis suburb. My husband Bob and I raised Andrew 25, Kelly 23, Megan 21 and Jason 16. Needless to say, I have been kept quite busy for many years.” In typical fashion, when the Reilly’s decided to commence a diet and exercise regimen they joined a local

fitness establishment. They knew that they were ignorant about fitness and weight loss so they wisely engaged the services of a highly recommended personal trainer.

“In 2014 we began training with a personal trainer. Initially we lost some weight, but then results leveled off. We had been diligent and we did what was asked.” In the end, the cost-benefit ratio was way off. “We expected more in return for our efforts.” They grew tired of listening to the trainer’s excuses and happy talk about how “real gains lay just around the next corner.” and the old favorite, “the reason the scale hasn’t budged is you are exchanging fat for muscle.” The Reilly’s happened to live in the same section of town as the famed Wild Horse gym, super trainer Henry Lovelace’s establishment. Wild Horse is the polar-opposite of glitz and fluff mainstream fitness establishments that seek to dazzle. Henry’s establishment is all functionality and purpose. At Wild Horse the name of the game is results: everything else is secondary. Effort, sweat, consistency and accountability are expected of Wild Horse trainees. Everyone is on a mission. In some ways, Henry’s gym is more like a private club than a commercial fitness facility. Make no mistake about it, potential new clients may not know it, but they are auditioning for Henry when they inquire about joining. He does not want the facility cluttered with posers, hobbyist and observers. Those sincerely motivated and willing to adhere to the fundamentals of transformational bodybuilding are welcome. Wild Horse members are expected to commit and then stick to it. The Reilly’s were impressed enough by Mr. Lovelace’s approach to commit. In a subtle understatement Kristina said, “It was a totally different environment at Wild Horse.”

Henry’s methodology morphed Kristina from chip-eating non-

Kristina Reilly

exerciser into an absolute fitness fanatic. Kristina discovered things about herself that she never knew. “I found out that I really enjoyed weight training. I loved it. After Henry introduced us to his techniques, I really got into lifting.” Kristina added muscle that made her stronger and dramatically elevated her sluggish metabolism. Then she oddly discovered she loved to play tennis. Odd in that until her mid-forties she had never played tennis. She took a tennis lesson and instantly fell in love with the sport. She went from never having played to playing 12-14 hours a week. In addition to lifting weights every day and tennis, Kristina does supplemental cardio seven days a week. “I lift every day and will perform a cardio session of some type or kind, every day.” Incredible. After a lifetime of absolutely no training her total immersion has generated mind-blowing body changes that have been life-changing.

Kristina ReillyPhenomenal progress rendered routine at Wild HorseBy Marty Gallagher

“I found out that I really enjoyed weight training. I loved it. After Henry introduced us to his techniques, I really got into lifting.”


Kristina Reilly John Parrillo's Performance Press

“Henry is my fitness savior. He motivates me by just by being around. He’s not trying to sell me something every five minutes – which was a very irritating problem with our previous trainer. Henry is straight forward: there is no smoke or mirrors. He has so many years of experience that there is nothing he doesn’t know – and he lives the life he preaches; meaning that he follows the same plans, habits, uses the same high quality Parrillo supplements that he suggests for us to use. He uses the same tools we use to reach our fitness goals.” High praise indeed. Talk the talk – but walk the walk. Henry is an invaluable information source. “The more I learned from Henry, the more I wanted to know.” Kristina had an insatiable curiosity about “the process” and Henry could answer any and every health, fitness, diet, training question she cared to pose. “He took the mystery out of it. I like that. There’s no mystery about it...put in the effort: follow the workout and nutritional plans he suggests and results will come.” Knowing what to do and doing it are two different things: Henry handles that by holding people accountable. “Henry sets the

good!” Quality counts but taste is equally important. If a supplement is not powerful results will be negligible. “I feel confident in knowing that the ingredients used in Parrillo products are of the highest quality. I also love the taste and convenience. The different Parrillo bars are my new sweet treat; my favorites are the Parrillo Protein bar and the Parrillo Soft Chew™ bar.” Many folks that are afflicted with a sweet tooth have found that the intense flavors in the Parrillo bars and shakes enables them to “switch out” detrimental sweets for beneficial supplements. They taste that good. Trying is believing.

Kristina is currently rolling stronger than ever. Now that she has lost 80 + pounds of body fat, she has a new lease on life. She is the embodiment and fulfillment of the old cliché, “Inside every fat person is a thin person yearning to get out.” By shedding her 80-pound “fat blanket” she moves better, she has better energy, lower blood pressure, improved endurance and complete function. Remember all this great stuff occurred to a 45-year old woman. It was pure luck that Wild Horse gym happened to be in her neighborhood. “None of my progress would have been possible without Henry’s guidance. There are so many different parts to it; a right way of exercising and a right way of eating. Expert advice is hard to come by and having a person like Henry paying attention to you is motivating. He checks on your progress and makes changes when progress slows down. His advice works because he has decades of experience.” Kristina is a work in progress and is nowhere near finished. It is appropriate to invoke that old cliché and say “Kristina has just scratched the surface.” 50-years young, she has a lot of improvement left in her. And she has the right mentor to help her actualize her future goals.

Training Split

Monday ArmsTuesday Chest and BicepWednesday LegsThursday Back and TricepsFriday ShouldersSaturday LegsSunday Start over

I love to weight train – so I weight train every day. Anytime I get burned out on a particular workout routine, Henry provides something new and different. I also love tennis and consistently play 14 hours a week. That includes league play, clinics and team matches. In addition to all that, I also do some sort of cardio 30-45 minutes a day, seven days a week. I might use the stair master, a stationary bike, walk outside or jump on a treadmill. I will perform this aerobic session while I am at Wild Horse weight training.

Daily Meal Schedule

Breakfast egg white omelet; Parrillo Hi-Protein™ shake with raw oats and almond milk

Mid-morning Parrillo Protein barLunch Chicken, green beans (or broccoli,) brown riceMid-afternoon Parrillo Soft Chew™ barDinner Chicken, green beans or broccoli, saladSnack before bed Egg white omelet, beef jerky or Parrillo Soft Chew™ bar

bar high. He expects you to meet his expectation. He doesn’t leave you guessing. He gives you the tools to reach the goal.”

At Wild Horse everyone serious about their quest to improve is welcome. “Henry promotes a team-like atmosphere at Wild Horse Fitness. We are all there to better ourselves and we support each other. I love that! Henry has a true gift for helping people reach their fitness goals and fulfil their potential. No matter what age or condition they are in, Henry will work with them. He really loves what he does; it shows in the incredible successes of his clients.” Henry had his work cut out for him with Kristina. Henry put the Reilly’s on the same Parrillo-inspired template he uses for everyone: a highly specific way of weight training combined with consistent cardio and underpinned with disciplined nutrition. The nutrition is augmented with high powered supplementation. “I took to the lifting and fell in love with tennis, so I had the exercise part down. I looked forward to training. The nutrition was more difficult. I was addicted to carbs: crackers, chips,

bread, sweets. It all changed in 2016 when we started with Henry.” In less than two years Kristina has shed 85-pounds of body fat. If you go to the gym and pick up two 45-pound plates and you get an idea as to how much fat she no longer must lug around.

Nutrition was the key. Henry put Kristina on a multiple-meal eating schedule. Six times a day she was ingesting quality nutrients. One of the most surprising aspects about the nutritional approach Henry preached was the sheer amount of foods and supplements required. “We had been told low calorie dieting was the best strategy. Henry is insisting we eat more food to lose body fat.” Indeed, eat more calories but eat nothing but “clean” calories. Refined carbohydrates were jettisoned, sweets were banned. Kristina ate lean protein, fibrous carbs, natural starch carbs and augmented with potent Parrillo supplements. “I use Parrillo products every single day! I started using them because that’s what Henry suggested. I keep using them because they are fantastic. Parrillo supplements are high quality supplements that actually taste

"I feel confident in knowing that the ingredients used in Parrillo products are of the highest quality. I also love the taste and convenience. The different Parrillo bars are my new sweet treat..."


Striking a Balance Between your Job and Fitness LifestyleThe Trainer's Page

Week after week I have clients work with me in hopes of

acquiring the knowledge necessary and the get the “push” they need to bring the beautiful and fit body that they envision. The desire is there and where there is a will, there is a way. Many of my clients have occupations that demand that they take few breaks and have little time except for Lunch to eat. This creates a problem

when our lifestyle demands that we eat several times a day to create the eating and training rhythm that is vital to accomplishing the goal. It is critical to understand this component of the methodology. It is truly a game changer. Haphazard work yields haphazard results. The Parrillo method works extremely well, but the rhythm must be created to get the metabolism moving at high speed.

And consistency is the key! This is how we burn the fat and gain lean mass like clockwork, when someone is faithfully following the Parrillo protocols. The way to get this rhythm going, when challenged with little time to eat, is to implement some of the Parrillo nutritional products. The Protein Bars and Energy Bars are great for a quick infusion of needed nutrients and quality calories to keep this “metabolic fire” burning. And they are easy to carry and conceal if necessary. One of my clients that works as a nurse has a really hard time keeping the eating schedule, when she is trying to consistently get five whole food meals in daily. When it is meal time she keeps Parrillo Bars in her pocket to have food readily available. This ensures she gets the calories and nutrition necessary to carry out her fitness endeavor. This may get a bit monotonous, but one must really want to make changes in their physique to keep this discipline up. But the results speak for themselves and it is certainly worth it, when you are trying to be at your very best or preparing for a competition. The other option for many is to just go without, or try to drink BCAA’s to make it through. But the caloric deficit that will be induced always proves to be a prescription for muscle loss and loss of metabolic rhythm. Eating less slows metabolic function. That is just a fact. Just like a fire, the metabolism needs fuel. The better the material burns, the hotter and bigger the fire gets. Take the wood away and the fire will extinguish. Your metabolism will do exactly the same. Unless, you have some kind of medical condition, this is what is happening. When a person gets into a deep caloric deficit trying to shed fat, the body will only operate efficiently for a short time. Here at Parrillo we find consistently, when a person is really

depleted and trying to lean out, unless you have sufficient calories and ample protein, a pound of muscle is lost with every pound of fat. This is exactly what we are trying to avoid from the Parrillo Performance perspective. It is certainly the norm for Parrillo athletes At Parrillo Performance we see that there is no need to go without meals, when you have a challenge in getting your food in on time. The scale will drop, but only because the lean mass is being depleted for energy. The muscle holds glycogen which binds water and fills out the muscle. That is the only weight lost, and the muscle is not able to perform at peak efficiency.

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

Striking a Balance Between your Job and Fitness Lifestyle

Your body will hold on to the fat, and, you will be decreasing your ability to burn fat and perform at a high level. Lean mass is metabolically active unlike fat. Excess Fat is essentially dormant tissue. No blood or oxygen is available. It is pretty useless. And it is not pretty. Hence, multitudes of people are trying every fad that comes along to get the body that they desire. People seem to look to do anything to avoid the pragmatic approach of “work hard and eat smart”. The moral of the story is, “Find a way to get the nutrition in!” A building won’t be a reality without the right materials. You can swing a hammer all day, but without wood and nails

nothing will be constructed. We have been told for most of our lives, “You are what you eat.” It is absolutely true. Our motto at Parrillo Performance is “health and vitality through exercise and nutrition.” An easy and quite tasty way to close the gap of meal time to increase your metabolic function is to use the Parrillo Bars and shakes or even our Nutritional treats. Food doesn’t have to always be bland and good tasting food is not necessarily bad for you. John Parrillo has created an entire line of Nutritionals that taste great and provide the nutrition necessary to rise to the level needed to accomplish your goals. Now go eat!

An easy and quite tasty way to close the gap of meal time to increase your metabolic function is to use the Parrillo bars and shakes or even our nutritional treats


In Part One of the series on how to treat tendon injuries,

we considered the proper diagnosis of tendon disorders and how exercise and nutrition might contribute to injury recovery. In Part Two, we will examine additional treatment options.

Nutritional SupplementsIn the previous article, I mentioned the importance of consuming high-quality, whole foods in order to optimize tissue health and encourage tendon healing. In particular, foods high in protein and rich in micronutrients should be emphasized. Beyond the food that you put on your plate, certain nutritional supplements may have a place in tendon injury recovery. We will examine several:• Vitamin C – In the process of

collagen formation, vitamin C acts as a critical cofactor, allowing enzymes to link amino acids together in a highly structured fashion. A study of Achilles tendon healing in rats demonstrated that high-dose vitamin C supplementation had stimulating effects on tendon healing due to modulation of blood flow and increased collagen synthesis.

• Glycine – A small amino acid found largely in bones, cartilage, and tendons, glycine is vital to collagen structure as it allows the collagen strands to pack tightly together. In America, very few

of us consume bone, cartilage, and tendon products in our diets. As a result, there has been some concern that we may be relatively deficient in glycine and the case has been made that we should focus on consuming more glycine-rich foods in order to support collagen turnover and the production a number of important metabolites, some of which are involved in our body’s detoxification processes. In addition to mindfulness of glycine in my diet, I have been experimenting with taking 10 grams of glycine before my workouts due to some compelling research related to tissue health and recovery.

• Glucosamine, Chondroitin, Boswellia, Turmeric, Epigallocatechin Gallate (EGCG), and Nettle Leaf Extract – All of these have been shown to inhibit several chemical mediators and enzymes associated with inflammation and tissue destruction including nuclear factor-kappa beta (NF-kB), tumor necrosis factor-alpha (TNF-α), interleukin-1 beta (IL-1β), and matrix metalloproteinases (MMPs).

MedicationsThough few pharmaceuticals are likely to positively influence tendon health in the long run, short-term use of various medications may have a role in treatment. • Ibuprofen - Traditionally used

as anti-inflammatory and pain relieving medication, ibuprofen may also act as a disease-modifying agent by inhibiting cell proliferation and the expression of certain proteins from the cell. One protein in particular, aggrecan, is a large proteoglycan that pulls water into a tendon and separates the collagen in early stages of tendon injury. As a result, use of ibuprofen for several days following acute tendon injury or pain may be a reasonable thing to consider.

• Nitroglycerine – Normally used to treat cardiovascular disease, nitroglycerine patches are being used in some cases of tendinopathy in order to increase cell turnover and blood flow. Their use is off-

By Dr. Jeremy Girmann

MEETS

Muscle Meets Medicine

How to Treat Tendon Injuries – Part Two

label, meaning that the FDA has not approved this drug for the treatment of tendon disorders. Additionally, there is no standard dosing, so effectiveness and side effects can vary according to the dose used. Typically, patients have to cut these patches into smaller pieces and then apply the patches over the affected area for at least 12 weeks to experience any noticeable change in symptoms. While you should check with your physician before considering this potential treatment, I have had success treating several patients and tendinopathies with nitroglycerine patches.

Manual TherapyThere are all sorts of manual therapies that have been suggested to speed tendon healing, ranging from gentle massage to aggressive, capillary-busting tendon “scraping”. While there is no great scientific evidence to support any of these treatment techniques, I seldom discourage people from trying them. Do they enhance blood flow, decrease “adhesions”, align collagen, or fortify the tendon structure? I dunno. Manual therapy may also have a place in injury prevention. Generally speaking, we all get stiffer over time. Manual therapy might help with pliability, therefore preventing tendon dysfunction.

Corticosteroid InjectionsThe use of corticosteroid injections for the treatment of tendon disorders is controversial. Since corticosteroids can have deleterious effects on tenocytes, repeated injections may weaken a tendon, increasing the chance of a rupture or tear. Additionally, corticosteroid medications should never be injected directly into a tendon since this could conceivably increase the chance of tendon rupture. For this reason, I cringe whenever I hear of someone being treated with a steroid injection without the use of ultrasound-guidance.

While long-term benefits of steroid injections are debatable, they can be used to successfully decrease acute pain in order to enable someone to engage in therapeutic exercise to better facilitate recovery.

demonstrates somewhat of a “fix it and forget it” response to tendon injuries. Unfortunately, however, the “fix” is occasionally inadequate so we’re left with tendon problems that forgo further repair. Tendon fenestration involves using a needle to poke holes in the tendon under ultrasound-guidance (usually 40-100 punctures). Huh? Making Swiss cheese of a tendon might seem counterproductive but it’s quite beneficial in the setting of chronic tendinopathy. The local trauma causes bleeding and reinitiates inflammation, allowing the body to further fortify and heal the tendon tissue. Just so you’re aware, local anesthetic is used to numb the treatment area prior to the procedure so patients actually experience very little discomfort with the fenestration.

ProlotherapySimilar to tendon fenestration, prolotherapy is intended to reinitiate the healing process by injecting tissue irritants into the chronically injured or painful area. Most commonly, a dextrose (sugar) solution is used.

How to Treat Tendon Injuries – Part Two

These ultrasound images compare the right and left patellar tendons in a patient with left-sided patellar tendinosis. The degenerative changes cause enlargement of the tendon.

Platelet-Rich Plasma (PRP)PRP is a regenerative therapy used to restart or accelerate healing. Here’s how it works:• A simple blood draw is performed to

collect a tube of blood• Your blood is spun in a special

centrifuge to separate and concentrate the platelets

• The platelets are taken out of the sample and injected back into the site of injury or pain under ultrasound guidance

The platelets in PRP release many different growth factors that stimulate the natural healing process. In my practice, I’ve found that this treatment works particularly well for active and otherwise healthy individuals. I think that this is likely related to a few factors. First, you can imagine that the quality of PRP extracted from someone who eats well, doesn’t smoke, and exercises regularly is likely to be significantly different from that of someone who follows a burger n’ fries diet, smokes, and seldom leaves their couch. Also, I think that the microvasculature and collagen structure of active and healthy individuals disposes them to favorable outcomes.

Tendon FenestrationAs I often tell my patients, the body

Stem Cell TherapyStem cell therapy offers the potential to replace injured and degenerated tissue with tissue that is healthy and functional. In my medical practice, mesenchymal stem cells are used to treat a number of musculoskeletal conditions. These are multipotent cells, meaning that they have the capacity to differentiate into osteocytes (found in bone), chondrocytes (found in cartilage), myocytes (found in muscle), and other types of cells. In addition to their


• Do not use a box

• Arch your back for hamstring isolation

• Pivot at your hip joint

• Keep your back arched at the botton of the exercise. Stretch your hamstrings

• At the top, tighten your glutes and drive your hips forward

The Parrillo Training Manual is designed to help you:• Learn specific exercises that have proven effective for some of the nation’s top

competitive athletes.• Determine the optimum rep/set scheme you need to maximize muscular density,

cardiovascular density and muscular endurance.• Increase your mental acuity, perfect your form and intensify your workouts.

Information included:• Individual chapters for each muscle group, featuring sample workouts used by John

Parrillo with some of the top professional and amateur bodybuilders in the world.• Illustrated movements to show you the proper form for that particular exercise.• The importance of aerobic training and how it can help improve your physique.• Chapters on fascial stretching, a revolutionary way to stretch your muscles for

maximum growth.• A chapter on proper posing.Including all of the mandatory poses for most

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STRAIGHT-LEG DEADLIFTS

PERFORMANCE POINTS

Most of the time, you see lifters doing straight-leg deadlifts from a box. You have to be very flexible to this exercise correctly from a box. A better way to do straight-leg deadlifts is without a box. As long as you pivot at the hip joint and keep your back arched, you shouldn’t need to stand on anything. Performed in this manner, straight-leg deadlifts totally isolate the hamstrings and glutes.

To begin the exercise, arch your back. This motion isolates your hamstrings. As you lower, push your abdominals toward the floor. Be sure to pivot at the hip joint, not with your lower back. Stretch your hamstrings at the bottom as you pick up the weight. At the top, tighten your glutes and drive your hips forward. Then slowly return to the starting position, using the force of your opposing muscles. Keep everything tight in the process. There are few other lower body exercises that work the glutes and hamstrings as hard as this one does.

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ability to replicate and differentiate, stem cells may help to recapitulate the appropriate signaling environment to encourage robust regeneration. Thus far, we’ve seen some very encouraging treatment results in my practice in the form of decreased pain and improved post-procedural tissue appearance with ultrasound or MRI. We’re going to hear much more about stem cell therapy over the next several years.

removal of the damaged tissue may relieve symptoms. Whereas traditional surgical intervention used to be the exclusive option for tissue removal, new technology allows this to be done through a very small, needle-sized hole. During this procedure, the problematic area is visualized using ultrasound while a needle tip emits ultrasonic energy, ridding the tendon of the abnormal tissue. In my practice, this procedure has yielded excellent clinical results, even in cases of advanced tendon disorders.

Traditional SurgeryDue to the expanding number of non-surgical and minimally invasive treatments available for tendon disorders, traditional surgical intervention is becoming less and less common. For patients who experience acute tendon rupture or refractory tendon pain and dysfunction, surgical correction may ultimately be necessary.

As you can see, there are many available treatment options for tendon disorders. As a result, it’s important to consult with a qualified expert in order to help navigate the options and determine the most appropriate treatment.

If you would like to learn more about the treatments discussed in this article, I welcome you to check out our medical practice by visiting inertiamedical.com, or follow our clinic on Instagram - @inertiamedical.

Amniotic TissueIn my practice, I use several injectable tissue allografts that are derived from amniotic tissue to treat various musculoskeletal disorders. Depending on which product is used, these treatments can provide connective tissue constituents and numerous growth factors to encourage tissue regeneration.

PeptidesBPC-157 is an injectable peptide derived from a protein that has been identified in human gastric juice known as body protection compound (BPC). While it demonstrates robust protective properties in the stomach, BPC-157 has experimentally demonstrated protective and healing characteristics beyond the gastrointestinal tract. In rat studies

of transected Achilles tendons, BPC-157 was shown to significantly accelerate tissue recovery. As a result, the researchers noted that gastric pentadecapeptide, BPC-157, may have a role in future tendon treatment.While animal research shows promise, BPC-157 is not approved for human use and studies are needed to determine whether benefits extend beyond research animals. And though it is not approved for human

use, perusal of online chat forums reveals that many people have in fact experimented with BPC-157 with hopes of enhancing recovery for a number of injuries, and positive outcomes have been reported.

Percutaneous Tenotomy

In the setting of chronic tendinopathy, regions of the degenerated tendon tissue often have a characteristic appearance when visualized with an ultrasound examination. When these regions of abnormal tissue cause lasting pain and dysfunction,

Muscle Meets Medicine


Progress stimulators:Ten Timeless Tips

At Parrillo Performance, “Progress is our most important

product.” Physical progress can be stimulated in a variety of ways. The quest to build the best possible body is a never-ending journey that utilizes many different tools and many different tactics. No one ever became a great bodybuilder by training the same and eating the same, over and over, without variation, week in, week out, year in, year out. Progress-accelerating modes and methods should be regularly rotated, that way, proven-effective tactics stay that way: fresh and relevant. Variety is the spice of life and nowhere is this truer than in bodybuilding. Fresh ideas and new approaches keep enthusiasm high and the progress faucet turned on. Physical progress can be obtained in many ways, some not often thought about and often overlooked. Here are ten classical Parrillo tricks-of-the-trade that can be used when stagnation sets in. Use these tips to rekindle progress. 1. Reduce or increase starch carb intake: starch is the nutritional wildcard. If you are a bodybuilder seeking to add lean mass, the careful and systematic increase of starch carbs fuels new muscle growth and accelerates recovery. The trick is to

much or how little training you are currently doing. How many training sessions per week? How long are the sessions? If you are stuck and not progressing, you might want to consider doing the opposite of whatever you are currently doing: if you are you currently doing a lot of training, shift to doing way less but do way less way harder. Have you been using a minimalist power program to add size? Has it run its natural course? Shift to a high volume, moderate intensity approach to create contrast. When it comes to sparking progress, contrast is King. Look hard at your cardio: if you have been hitting cardio three times a week, why not jolt the body and switch to six sessions? Have you been performing 30-minutes of stationary bike cardio, every morning, six days a week and experiencing burnout? Why not reduce to three cardio sessions per week – but go in for some high intensity sprinting, something faster and harder. Altering volume is an extremely effective progress stimulator.

3. Obtain quality rest on a consistent basis: for the hard training bodybuilder, sleep is critical. Sleep is when much of the recovery process takes place. Those that have trouble sleeping or that skimp on sleep, shortchange progress. Power naps during the day are ideal for hard training athletes – but this is a luxury for most individuals. If you are one of the lucky few that can power nap during the day, please do so. Deep sleep, restorative sleep, is critical for recovery. Time in bed is not enough; restless sleep is no sleep at all. Quality rest is characterized by rapid-eye movement(REM) sleep. Those that are not experiencing quality sleep, those that are restless or have insomnia are advised to try one of the dozens of hi-tech sleep-inducing programs available commercially. These technological marvels have proven extremely effective at promoting deep sleep in those afflicted with stress-

In the classic drop set, the instant the trainee hits positive failure, the poundage is immediately “dropped” (usually 10% to 20%) and the trainee continues to rep the exercise. A three-stage drop set is considered standard. If the bodybuilder is doing overhead dumbbell presses, after warm-ups, a three-stage drop set could be: rep out with a pair of 70s, then 60s and 50s, done in quick succession without any rest.

5. Amino acid supplementation: This is a highly overlooked avenue of progress. While a good nutritional program is high in quality protein and good eating will yield a goodly amount of amino acids, elite bodybuilders supercharge their amino intake by supplementing with four separate Parrillo amino acid formulations: Muscle Amino Formula is pure

induced insomnia. Don’t skimp on sleep. When you sleep make sure you are obtaining quality REM rest that restores and revitalizes. You should wake up fresh and alert, if you wake up groggy and foggy and can’t shake it, the quality of your sleep needs improving.

4. Incorporate intensity enhancers: one surefire way to trigger muscle growth is to pair Parrillo intensity enhancers with high calorie eating. Forced reps are done with a training partner and are best reserved for the top set of an exercise. Don’t go crazy and hurt yourself with too many forced reps, there really is such a thing as too much of a good thing: limit forced reps to 1 or 2, perhaps 3 at the most. Drop Sets allow the trainee to continue repping after positive failure is achieved.

The Parrillo Principles Progress Stimulators: Ten Timeless Tips

By Duke Nukem

not add starch calories too fast or “spillover” occurs and excess starch is converted into body fat. For the bodybuilder seeking to become maximally lean, the preferred Parrillo method is to systematically reduce starch carbs – not too quickly, as we need to preserve mass while stripping off body fat. The suggested strategy for preserving muscle mass while getting ripped is to reduce starch gradually and replace “lost” starch

calories with highly oxidative CapTri® calories. Starch carbs, regardless the goal (getting ripped or adding mass) can be the bodybuilder’s best friend or worst enemy. Only use natural starch carbs.

2. Alter the training volume: goosing the volume can have terrific benefits for both progressive resistance training and aerobic training. Step back and look at how

If you are a bodybuilder seeking to add lean mass, the careful and

systematic increase of starch carbs fuels new muscle growth and

accelerates recovery.


mass. CapTri® is used by those seeking to get ripped. The dieting bodybuilder “switches out” starch calories for MCT calories as the show approaches. This tactic preserves lean muscle mass. This duel-purpose supplement belongs on the shelf of every serious bodybuilder.

7. Get stronger: very simple, if you want to grow larger muscles, get stronger. There is a direct correlation between increasing muscle strength and a resultant increase in muscle size. Elite bodybuilders seeking to add quality muscle mass in the off-season will wisely switch to a “power bodybuilding” regimen. This type of training involves forgetting any consideration other than becoming maximally strong in the core barbell/dumbbell exercises. Power training needs to be supported by a high-calorie/clean calorie nutrition. Ronnie Coleman built gargantuan size in his legs and in his massive back and it was no coincidence that he could squat and deadlift 800-pounds. Dorian Yates built the greatest lats in the history of bodybuilding by being able to reverse-grip row 455 for 8 reps. You don’t have to squat 800, but concentrating on power training in the off season will net dramatic increases in muscle strength and in turn, muscle size. Want to grow a significantly bigger

branched-chain amino acids and ideal for healing workout-battered muscles; Ultimate Amino Formula™ is an amino acid shotgun, if you only take one amino formulation, pick this one; Liver Amino Formula™ contains 1.5 grams of protein per tablet and is loaded with blood-cleansing heme iron; Enhanced GH Formula™ triggers the release of growth hormone while sleeping. When all four Formulations are used in combination (this atop an already rock-solid Parrillo high-protein/high-calorie nutritional program) size and strength gains are automatic.

6. Augment with MCTs: medium-chain triglycerides, MCTs, have been getting a lot of favorable press in the mainstream media as of late, this in large part due to the promising research that indicates that MCTs might be valuable in the fight against Alzheimer’s disease. MCTs are a “good fat.” MCTs contain 9 calories per gram while protein and carbs contain 4 calories per gram. MCTs cannot end up stored as body fat because they are preferentially burned when consumed. This unique trait makes them ideal for those seeking a dense source of “clean” calories. CapTri® is the Parrillo MCT oil and is used by bodybuilders for two distinctly different purposes: CapTri® is used by those seeking to add lean muscle

The Parrillo Principles

set of pecs and front delts? Figure out how to add 50-pounds to your strict bench press. Stronger always equates to bigger (muscles.)

8. Revisit your goals: theoretically we get smarter as we get older. A lot of dreams that are motivating when we are young need to be revisited and revised as we age. A bodybuilder should have different goals at age 35 than they did at age 19. The smart bodybuilder moderates their goals as they get older. A young bodybuilder, green and naïve, has outsized goals that are highly motivating and frankly unrealistic. The problems arise when young bodybuilders are unable to cope with thwarted dreams and quit. Instead of quitting they need new, more realistic dreams. Huge progress can be made by diligent bodybuilders all the way into their 50s. Be smart and revisit goals. John Parrillo advises older bodybuilders to consider competing. “With so many new divisions in both men and women’s categories, with the various age, height and weight class divisions, a determined bodybuilder can successfully compete into the 50s, 60s and even their 70s. Competition is the supreme motivator.”

9. Get serious about consistency: the clear majority of novice

bodybuilders never turn that critical corner and take their physique to the next level. The reason is inconsistency. For the Parrillo approach to work requires strict daily adherence for three solid months. Most beginner bodybuilders might be perfect for four or five days before pigging out over the weekend. In the Parrillo approach towards bodybuilding, there are no “cheat days” insofar as dieting. You don’t blow off training sessions. By stringing together an unending string of perfect Parrillo days (perfect eating, savage training) momentum is built. After ten to fourteen perfect days, results begin accumulating at an astounding rate. The bodybuilder must remain true to the process: if the bodybuilder stays in this “metabolic sweet spot” and doesn’t do anything to mess it up (one bad meal will shatter progress) body fat is burned while muscle is built. Elite bodybuilders routinely exhibit perfect discipline for 90 to 120 straight days, no problem. If you want to take your

physique to the next level, get serious about being consistent.

10. Jack up the training intensity: most bodybuilders, particularly beginner and intermediate bodybuilders, tend to use moderate training intensity exclusively. Moderate intensity allows for more volume, i.e. more exercises, more sets, higher reps, longer sessions. If the young bodybuilder is intent on hitting four exercises per body part, three to five sets per exercise while keeping the reps in the favorite 8-12 rep range, the intensity must be compromised – otherwise the bodybuilder would be unable to complete the workout. To do all the sets and all the exercises, they must conserve their energy to make it across the workout finish line. If you are a moderate intensity trainer, try reducing the number of exercises per body part. Drop the reps and increase the poundage. Concentrate on fewer exercises done in the 5-8 rep range. Increased intensity results

in muscle and strength gains. The nutrition must be “squared up,” synchronized with any increase in training intensity.

So, there you have it: ten tried-and-proven progress-goosing tricks-of-the bodybuilding trade. Each one of these ten tips, selected and implemented at just the right time, could be the key to unlocking your progress log-jam. Progress is dependent on change and not the continuation of the static status quo. To generate progress where none exists, you need to think outside the box of conventional thinking. Successful bodybuilders do not shrink from change or avoid change – they embrace it. The human body needs to be continually jolted and jarred to generate true progress. We do not have to hurt the body to grow the body. The first step in improving your body is opening your mind to new possibilities. We’ve given you ten.

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John Parrillo's Performance Press

With so many new divisions in both men and women’s categories, with the various age, height and weight class divisions, a determined bodybuilder can successfully compete into the 50s, 60s and even their 70s.


w Foodof the month

Cod Fillet Italiano900 g. cod fillets (2 lbs.)100 g. oatmeal flour450 g. tomatoes3 tbsp. minced parsley1 tsp. minced oregano1/4 tsp. garlic powder1/4 tsp. onion powder1/8 tsp. pepper2 tbsp. CapTri®

In a small bowl combine oatmeal flour, parsley and other seasonings with 1 tbsp. CapTri®. Spread remain-ing CapTri® in bottom of a 9-inch baking dish. Spread oatmeal flour mixture evenly over the fillets. Bake for 20 minutes at 325*. Remove from oven and pour blended tomatoes over fillets. Bake for an additional 10-15 minutes, or until fish flakes when tested with a fork. Serves four.

Question &Answer

Corn• While it might sound surprising to some people who are

used to thinking about corn as a plain, staple food, or a snack food, or a summertime party food, corn is actually a unique phytonutrient-rich food that provides us with well-documented antioxidant benefits.

• Look for corn whose husks are fresh and green and not dried out. They should envelope the ear and not fit too loosely around it.

• Adding corn to soup, whether it chili or chowder, enhances the soup's hardiness, let alone its nutritional profile.

Nutritional Information for: Corn, Yellow, cooked, 1 each (77.00 grams).

Calories: 79.92gProtein: 2.63gFat: 1.16gTotal Carbs: 16.15g

Fiber: 1.85gSodium: 0.77mgPotassium: 167.86mgCalcium: 2.31mg

Iron: 0.35mgPhosphorous: 59.29mgVitamin A: 202.51 IUVitamin C: 4.24mg

We all know that a poor diet is unhealthy, but a new BYU study finds that stress may just as harmful to our bodies as a really bad diet.

In a new paper published in Nature Scientific Reports, BYU professor of microbiology and molecular biology Laura Bridgewater found that when female mice were exposed to stress, their gut microbiota -- the microorganisms vital to digestive and metabolic health -- changed to look like the mice had been eating a high-fat diet.

"Stress can be harmful in a lot of ways, but this research is novel in that it ties stress to female-specific changes in the gut microbiota," Bridgewater said. "We sometimes think of stress as a purely psychological phenomenon, but it causes distinct physical changes."

Bridgewater and her collaborators at Shanghai Jiao Tong University in China took a large group of 8-week-old mice and exposed half of the males and half of the females to a high-fat diet. After 16 weeks, all of the mice were exposed to mild stress over the course of 18 days.

Researchers then extracted microbial DNA from the mice fecal pellets before and after the stress to test how the gut microbiota was affected. They also measured mouse anxiety based on how much and where the mice traveled in an open field arena.

The researchers found fascinating differences between genders: Male mice on the high-fat diet exhibited more anxiety than females on the high-fat diet, and high-fat males also showed decreased activity in response to stress. However, it was only in female mice that stress caused the gut microbiota composition to shift as if the animals were on a high-fat diet.

While the study was only carried out on animals, researchers believe there are could be significant implications for humans.

"In society, women tend to have higher rates of depression and anxiety, which are linked to stress" said Bridgewater, who also serves as Associate Dean of the BYU College of Life Sciences. "This study suggests that a possible source of the gender discrepancy may be

Question: My bench press hasn’t increased in a year,any ideas about what I can do?

Answer: You should incorporate negatives in yourbench press routine. Negatives, in which the eccentric or lowering portion of the exercise is performed,enhance neuromuscular efficiency — the abilityto recruit a greater number of muscle fibers during muscular contraction. By doing negatives, you totally exhaust low threshold nerve paths, allowing you to systematically work the higher threshold nerve paths. This ultimately trains the whole muscle to fire at once. Negatives build a quick-firing muscle and

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Supplementof the month

News & DiscoveriesIn Fitness & Nutrition

Stress might be just as unhealthy as junk food to digestive system

the different ways gut microbiota responds to stress in males vs. females."

BYU's Chenhong Zhang served as an author on the paper. Liping Zhao, Shengtian Li, Jing Wang, Qianpeng Zhang, Weiwei Hu and Yanqui Wu of Shanghai Jiao Tong University also contributed to this study.

Brigham Young University. "Stress might be just as unhealthy as junk food to digestive system: Study with mice shows stress causes digestive microorganisms to behave similar to how they act with high-fat diet." ScienceDaily. ScienceDaily, 16 October 2017. <www.sciencedaily.com/releases/2017/10/171016142449.htm>.

you become stronger as a result. Heavy negatives performed with a spotter, as well as fascial stretching between sets, will increase your golgi tendon reflex threshold. The higher your golgi tendon reflex threshold, the more intensely you can train. This leads to greater gains in strength and size. Another tactic is to consume more calories to gain more weight. Concentrate on gaining weight at the rate ofa pound per week per 100 lbs. of bodyweight. Quality weight gain of muscle will help boost your strength levels in all your lifts, in addition to your bench press.

RecipeSpotlight

Brownie Kit(sold separately)Includes: • measuring spoon• spatula• microwave safe container


John Parrillo's Performance PressMaximize Your Creatine

Maximize Your Creatine

By John Parrillo

Creatine is hugely popular among bodybuilders and

athletes – and no wonder. It has been proven clinically to be one of the best natural mass-building supplements around. It works quickly too. One well-designed, placebo-controlled study conducted at the Pennsylvania State University Center for Sports Medicine demonstrated the immediacy of creatine’s power. In just a week, creatine takers gained an average of 3 pounds of muscle. As for their strength, it went through the roof. The creatine takers upped their

reps significantly on the bench press and could perform more jump squats. Those in the placebo group didn’t fare as well in either performance or muscle gain. (1) For background, creatine is produced naturally in the liver, kidneys, and pancreas – at the rate of about 1 to 2 grams a day – from the amino acids arginine, glycine, and methionine. Most of your body’s creatine is delivered to the muscles, heart, and other body cells. Inside muscle cells, creatine helps produce and circulate

adenosine triphosphate (ATP), the molecular fuel that powers muscular contractions. Creatine is also found naturally in red meat. About 2 ½ pounds of raw steak yields roughly the equivalent of a single 5-gram dose of creatine. Creatine is available from Parrillo Performance as Parrillo Creatine Monohydrate™. Through supplementation, you can build the volume of creatine in your muscle cells. There, creatine increases levels of a high-energy compound called creatine phosphate, which serves as a tiny fuel supply, enough for several seconds of action. Creatine phosphate also allows more rapid production of ATP. The more ATP that is available to muscle cells, the longer, harder, and more powerfully you can work out. Thus, creatine monohydrate can indirectly help you lose body fat, since longer, more intense workouts help incinerate fat and build lean muscle. The more muscle you have, the more efficient your body is at using energy and burning fat. Loading Creatine Normally, you supplement with creatine in loading phases. I

recommend for the first one to two weeks you use 20-30 grams each day, divided into even servings of 5 grams each taken with each meal. This is the loading phase. Use the lower end of these recommendations if you’re in the 150-200 pound range and the upper end if you’re over 200 pounds. I suggest one to two weeks, but the loading phase can last up to four weeks in some individuals. After this, 5-10 grams a day should be sufficient to maintain elevated muscle stores of creatine. It takes approximately 4-8 weeks to deplete creatine stores after you stop taking it. The Stack: Supercharging Creatine To maximize the benefits of creatine, take it in combination with other supplements and nutrients. I call this “creatine stacking.” Here are 4 stacking strategies: 1. Take creatine with whey protein. I suggest that you mix your creatine into a whey protein shake, using our Parrillo Optimized Whey™. Research has shown that taking creatine with whey protein boosts muscle and strength gains more effectively than taking creatine alone (such as in water) or with carbs only. Plus, this combination tastes great, and whey is a fast-absorbed protein that takes creatine into the muscles with it.

Researchers at St. Francis Xavier University in Nova Scotia, Canada tested lean tissue mass, bench press and squat strength (one-rep max), and knee extension/flexion power in 36 men during and after six weeks of resistance training. Subjects were randomly assigned to supplement their diet with either whey protein (about one-half gram per pound of bodyweight daily), whey protein plus creatine monohydrate (about 0.45 gram per pound daily) or a placebo. The whey plus creatine group had a greater increase in lean mass and bench press strength than the other two groups. Knee extension power also increased in the combination and whey groups, but not in the placebo group. The other measures increased similarly in all three groups. (2) 2. Pair up with pyruvate. If you’re already using our creatine monohydrate™, add our Calcium Pyruvate (CP) supplement in your program. Supplementing with both can help extend your endurance and increase your training intensities. Made naturally in the body, CP is involved in energy-producing reactions that occur at the cellular level. Researchers at Appalachian State University in Boone, North Carolina, studied the effectiveness of using

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Maximize Your Creatine

Front raises with a barbell plate?

The anabolic effect of regular food

MCTs for health

Puny arm solution

Supplement meals

Iron Vic Speaks!

BY IRON VIC STEELE

Vic,

A really good bench presser that trains at my gym finishes his bench workouts with a single high-rep set of front raises, this done using a 100-pound plate. This guy benches 550 raw weighing 280. He looks like Hercules and backs it up. Anyway, I watch him train when I am training. His current bench routine is - bench presses, narrow grip bench presses, dumbbell inclines and dumbbell flyes. He then grabs a 100-pound plate in both hands and from crotch height lifts it all the way over his head, keeping his arms straight. He did 21 reps before he gassed out last week. I was curious if you have ever seen this exercise before? I tried it and could only get 15 reps using a 25-pound plate. Is this something I should be doing. His shoulders get wicked pumped after his front raise set.

Sven, Minnesota

That is actually a very sophisticated and obscure exercise called the “William’s front raise.” Big Jim Williams was the greatest bench presser in history. He bench-pressed 700-pounds way back in 1970. At the time, the world record was 621. All his bench presses were done without one of those ridiculous bench shirts.

creatine and CP in combination in 42 football players. Their study focused on body mass, body composition, and performance. One group took creatine monohydrate only; another group supplemented with CP only; and a third group took both. There was a fourth group that took a placebo. The study lasted 50 weeks, and the athletes continued their normal training schedules. Tests were performed before and after the experimental period. Compared to the pyruvate-only, placebo, and creatine-only groups, the players taking the pyruvate and creatine showed significantly greater increases for body mass, lean body mass, 1 repetition maximum (RM) bench press, combined 1 RM squat and bench press, and a static vertical jump (which measured power). This study clearly shows that creatine and CP is a true dynamic duo for helping you meet your body composition and training goals. (3) 3. Carb up with creatine. So if you take your creatine-whey shake with a carb-rich meal, you’ll improve creatine absorption significantly. Stick to healthy starchy carbs such as sweet potatoes, yams, potatoes, brown rice, and oatmeal. These foods are components of the Parrillo Nutrition Program.

Besides carbs, other nutrients are important. The building blocks (amino acids) and extra calories must also be present in the muscle for serious gains to be made. Most people will see a significant increase in size and strength when using creatine, but a lot of this depends on the amount of protein and quality calories and carbs you are eating. If you don’t eat enough to support muscle gain, you won’t see any. It’s that simple. 4. Creatine and caffeine. Caffeine has long been considered an ergogenic (performance-enhancing) substance. Several research studies have looked into whether a combination of caffeine and creatine has any merit when it comes to performance. The findings have been mixed: Generally, this combo doesn’t do much for strength-training athletes, but it may help endurance athletes. In one study, supplementing with both caffeine and creatine significantly increased VO2 max, which is a measure of your capacity to generate energy required for endurance activities – and in a broad sense, a measure of how fit you are.(4) You might give this combo a try. Don’t go overboard on the caffeine, however. It might give you the jitters, depending on how caffeine-sensitive you are. See how your body responds.

Few Side Effects There are very few adverse side effects with creatine monohydrate, even when taken in huge doses. The only known side effect is stomach upset if you take too much at once. Five to ten grams shouldn’t bother you. If you take 30 grams at once you might feel stomach cramps or nausea, but usually not. By using creatine you can improve the intensity and duration of your training for better overall workouts. And when you add to this proper nutrition, which includes plenty of high quality protein and increased calories, you’ll be right on track to pack on extra pounds of lean mass each week. References 1. Volek, J.S., et al. 1997. Creatine supplementation enhances muscular performance during high-intensity resistance exercise. Journal of the American Dietetic Association 97: 765-770. 2. Burke, D.G., et al. 2001. The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. International Journal of Sport Nutrition 11: 349-364. 3. Stone, M.H., et al. 1999. Effects of in-season (5 weeks) creatine and pyruvate supplementation on anaerobic performance and body composition in American football players. International Journal of Sport Nutrition 9: 146-165. 4. Doherty, M., et al. 2002. Caffeine is ergogenic after supplementation of oral creatine monohydrate. Medicine and Science in Sports and Exercise 34: 1785-1792.

Several research studies have looked into whether a combination of caffeine and creatine has any merit when it comes to performance... Generally, this combo doesn’t do much for strength-training athletes, but it may help endurance athletes.


John Parrillo's Performance Press

Big Jim used to finish his bench press workouts by repping out in the front raise using a 100-pound plate. It must have worked as he did them at the end of every bench workout. He liked this exercise as a “pump up finish” for his marathon bench press sessions. Jim felt that the front deltoid was critical for building a monster bench press, particularly since his used a relatively narrow grip width for a man his height (6-4). John Parrillo has long championed performing a high-rep set to finish off an exercise or a body part. In the Parrillo approach, low rep sets are used to build power and strength, moderate rep sets spark maximum hypertrophy, and super high rep sets build hybrid muscle fiber chock full of mitochondria. I love that this local bench press king is keeping this amazingly beneficial exercise alive. You would do well to do likewise. A strong man with a 300-bench press will struggle to do 20 perfect reps with a 45-pound plate, no heaving, jerking or jolting – and every rep ends up over top of your head. An incredible front delt builder.

Iron Man,

Is it best to divide protein intake into smaller amounts? Can I eat all my

protein in three meals – or do I have to eat six meals a day? I would have a real problem trying to eat often at work. I know that the Parrillo nutritional approach stresses multiple meals – but that is kinda impossible for me due to the nature of the work I do. I could eat a meal every 2-3 hours on the weekends, but not at work. Is there any hope for me or am I wasting my time? My goal was to lose 20-pounds and enter a Figure competition.

Janice, Cleveland

Good question. The way hard working Americans handle this is to eat food meals at the regular time and then supplement with “supplement meals.” The inability to stop whatever work you are doing to eat a bodybuilder meal is commonplace and understandable. The Parrillo solution was to create a line of engineered foods, cakes and cupcakes, pancakes and muffins,

cookies and Ice Kreem™, Parrillo taste treats that are constructed out of dry powder. These healthy foods augment the amazing array of Parrillo bars: Energy bar, Protein bar, Soft Chew™ bar and Protein Chew™ bar. The idea is to eat your traditional three-square meals each day, breakfast, lunch and dinner, then mid-morning and mid-afternoon have a supplement meal: drink a Parrillo protein shake and eat a Parrillo bar, or have a Parrillo muffin or some contest cookies, or any of the other makeable taste treats. Keep a canister of Parrillo protein powder and a box of bars at work. Midmorning and midafternoon take a bathroom break, walk to the water fountain and mix 2-3 dry scoops of Protein powder in a glass of cold water, drink it while eating some contest cookies or firing down a Parrillo bar. Look at how potent a Parrillo supplement meal can be…in this case, a protein shake, a Parrillo bar and six liver amino™ tablets…

Keep in mind this is all super-clean stuff, bodybuilding-approved nutrients. This supplement meal can be consumed inside of five minutes. This is how you “slip in” two 400-calories meals in the time it takes for a bathroom break. Best of all the shakes are delicious, all the various Parrillo bars are delicious and the Parrillo foodstuffs are delicious. You can have your cake and eat it to.

Mr. Steele,

I think my teenage boy that might be “at risk” for taking steroids. He is 19, a senior in high school and has really been into lifting for the past five years. He trains with a bunch of his high school buddies. I want to talk to him about how steroids are bad – but I am a little out of my depth and was hoping you might give me some good arguments against them. He reads your columns religiously. He is the type that is a risk-taker and while that is good for sports and bodybuilding, it could also lead him into performance enhancing drugs.

A concerned single mom, Tampa

The best argument is not trying to scare kids or threaten them with consequences, the best approach is to alert them that they have just scratched the surface of what is possible without drugs. Those that are young and use performance enhancing drugs are short-circuiting their optimal potential. The neophyte bodybuilder learns over time to “tighten up” their “natural” training and nutrition. With each successive preparation cycle they get more disciplined, more analytical and more seasoned. This all-natural learning curve is ideal for thickening bones and toughening tendons and ligaments. Premature steroid use enables muscle growth to outstrip tendon and ligament strength. This results rips and tears that becomes chronic. The expert use of regular food creates

anabolism. Food and potent Parrillo nutritional supplements create steroid-like conditions that make muscle growth easy. This assumes that perfect eating and Parrillo supplementing are combined with the hardcore weight training and lots of sweaty cardio. I’d stress how much can be done using natural modes and methods.

Hello,

I am intrigued with Parrillo’s CapTri®. I am a non-competitive yet serious bodybuilder. I made the pilgrimage to the Arnold Classic a few times and probably hold around an 12% body fat percentile weighing 170. For years I had been completely turned off by the idea of using fat as a supplement. I have tried to keep the fat out of my diet my whole life. To me, that’s what dieting was all about: get the junk food, sweets and saturated fat out of the diet to achieve the tight

bodybuilder look – which I had. The idea of supplementing with fat gagged me. In recent years, I have been seeing all this good press about medium-chain triglycerides and how wonderful they were and how they could even be helpful in overcoming Alzheimer’s disease – that’s when I decided to try CapTri®. What is the best way to use it – I don’t really want to get bigger or get ripped – I am not prepping for a show and at age 48, have no need to add mass or subject myself to the rigors of pre-competition dieting and depravation. What is recommended for ‘maintaining?’ Christo, Coral Gables

CapTri® is a medium-chain triglyceride, a type of fat. One amazing thing about MCTs is that when ingested MCTs are preferentially burned first. For whatever reason, MCTs go to the head of the line and the body burns MCTs before anything

Optimized Whey™ shake (three scoops) Parrillo Protein bar Liver amino™ tablet

Totals

50 5 14020 45 2409 0 0

79 50 380

Protein Carbs Calories

Iron Vic Speaks!

The best argument is not trying to scare kids or threaten them with consequences, the best approach is to alert them that they have just scratched the surface of what is possible without drugs.

December 201726 1-800-344-3404

of thumb for a man your size was: to generate a 1-inch increase is arm size a ten-pound gain in lean muscle mass was required. Ergo, in your case, if you (Stan) want to increase your arm size from 15.5 to 16.5, you will need to push your bodyweight from 175 to 185, this while maintaining your current degree of leanness. To eventually build 18-inch arms, you would need to weigh 200, which, if you think about it, makes sense. The kicker is you need to maintain current body fat percentile: if you get fat adding bodyweight gains will be less than optimal. Smart bodybuilders, lean already, will take in supplemental size-adding calories, this in the form of supplements: CapTri®, 50-50 Plus™, ProCarb™. Parrillo Protein bars, and all the engineered foods are perfect for providing supplemental calories. Adding lean mass is the key to growing those arms.

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

Vanilla, Chocolate, and StrawberryHi-Protein Powder™

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

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

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PB for MCTInstant Hi-Protein Low Carb Pudding™

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

Vanilla, Chocolate, Strawberry, and PeachContest Cookie Mix™

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

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

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Outstanding Functional Protein

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Protein and Carbohydrates for Workout RecoveryProtein drink for chocolate lovers

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Our Newest Bar! Soft and Chewy Texture

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Try this on Parrillo Ice Kreem™ or Brownies!

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

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25.4 oz

22.3 oz16 oz

$40.00$40.00$32.00$38.00$30.00$19.95$9.95$8.95$49.95$14.00$34.00$36.00$18.00$29.00$15.95$24.95$16.95$25.00

$42.95

$48.95

$47.95

$47.95

$53.95

$38.00

$49.95

$32.00

$28.00

$32.00

$36.00

$21.95$28.95

$21.95

$21.95

$36.95

$52.95

$26.50

$34.95$21.95$49.95

$49.95

$39.95

$79.95

$129.95

$9.95

$29.95

Iron Vic Speaks!

else already in the body. Despite being a fat, MCTs are not preferentially partitioned into fat storage, like conventional long-chain saturated fat. In addition, because CapTri® calories are in fact fat, each gram of CapTri® contains 9 calories, the same caloric density as LCT saturated fat. Each tablespoon of CapTri® contains 120 calories. Keep in mind that protein and carbohydrates contain less than half of fat’s density, 4 calories per gram. I would suggest a modest introduction to CapTri®. Why not sprinkle two tablespoons over each food meal? Use it as a condiment. If you make oatmeal and eggs in the morning, drizzle some CapTri® over them. Use CapTri® as a salad dressing. A lot of bodybuilders use CapTri® to cook with; instead of sautéing foods in olive oil or vegetable oil, they use CapTri®. The research into using MCTs as a potential aide in combating Alzheimer’s disease is very promising. There have been books written on the subject. CapTri® should be a part of every bodybuilder’s supplemental regimen.

Mr. Vic,

What is the best way for me to grow my arms? My arms suck. I work them

a lot, three times a week for 30 full minutes. The problem is that they haven’t grown at all over the last two years. They are stuck at 15.25 inches. I am 6-foot and weigh 175. My 15-inch arms look skinny. My arms have veins and good definition, but despite working them three times a week for two years, it doesn’t even look like I train them. I am in great overall shape but my little-boy arms won’t budge – what am I doing wrong?

Stan, West Haven

To grow your arms, you will have to add bodyweight. Here is the deal: at 6-foot and a lean 175-pounds, your arms at 15.5 are as big as they are going to get. You are genetically dialed in for this size arms at the bodyweight and this degree of leanness. As you have found out (the hard way,) arm work alone is not enough; you are not going to magically build your arms from 15.5 to say 17 just by finding the right arm routine. It takes more than that. Yes, you do have to find the right arm routine and train hard, heavy and often (as I believe you do) but that is not enough. You must take in excess calories to fuel size gains. Back in ancient times the rule

...arm work alone is not enough; you are not going to magically build your arms from 15.5 to say 17 just by finding the right arm routine. It takes more than that.

Rebecca GuyNovember 2017

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