Alexandra Antonio · Better and better Alexandra Antonio BODY FAT ATTACK Get into contest shape! WEAK CHEST REMEDY Iron Vic speaks! GROW TIME! 4 ways to shake up your off-season

Better and better

Alexandra Antonio

BODY FAT ATTACKGet into contest shape!

WEAK CHEST REMEDYIron Vic speaks!

GROW TIME!4 ways to shake up your off-season

MUSCLE MEETS MEDICINEBoosting stem cells

PROGRESS ACCELERATORSTips to prevent stagnation

Better and better

Alexandra Antonio

Photo by Alexander Zebrowski

Contributing PhotographersJohn ParrilloDominique ParrilloMarcus McCuistonAlexander Zebrowskijames FreemanJ.M. ManionJeremy RobisonFairy Tale Beauty Photography

ContributingWritersJohn ParrilloMarty GallagherDr. Jeremy GirmannRon HarrisDuke NukemIron Vic Steele

12 – BODY FAT ATTACK

STAFF

PublisherJohn Parrillo

Design DirectorMarcus McCuiston

Editor At LargeMarty Gallagher

John Parrillo’s Performance Press is published monthly. The subscription rate of one year (12) issues is $29.95 ©2019 by John Parrillo. All Rights Reserved. For information, Please contact Parrillo Performance at (513) 874-3305 or e-mail to [email protected]

10 - MUSCLE MEETS MEDICINE

18 -TIPS & TIDBITS

NOVEMBER 2019PERFORMANCE PRESSJOHN PARRILLO’S

14 - THE PARRILLO PRINCIPLES

20 – GROW TIME!

22 – IRON VIC SPEAKS!

Excess body fat does more harm to your health and well being than you probably are aware of. Which exercises and Parrillo products are best for attacking your body fat?

Dr. Girmann explains what you probably don't know about stem cell research and how boosting your stem cells is incredibly beneficial.

A healthy recipe, supplement of the month and a few more tips and tidbits.

Ron Harris has 4 tips on how to make gains during your off-season.

Iron Vic answers questions from readers just like you. Perhaps you've had the same questions.

You're going to the gym every day and staying on that diet, but not seeing the progress you would like. What else can you possibly do to help accelerate your progress?

4 – Alexandra Antonio

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John Parrillo's Performance Press

Alexandra’s physique. “When Chaz saw my physique, he tossed out the wild idea of my competing in the NPC Maryland State and East Coast Classic and a week later at the NPC Universe: three shows that were just 21 and 28 days away.” While flattered that Chaz felt strongly that she could be competitive, the amount of time left to peak for the shows meant Alexandra would have to begin full-on contest preparation immediately. “I was really worried that there was no room for error. Previously my

competition prep phases had lasted sixteen weeks. Entering two really serious competitions on such short notice was simultaneously exciting and scary: I did not want to show up and embarrass myself.” Chaz assured her that her terrific condition provided a perfect jumping off point and with 21 days of perfect eating, hard cardio and intense lifting, she could pull off something special: compete successfully with just three weeks of competition prep. “Initially I had my doubts, 21 days seemed like

Alexandra Antonio

Alexandra Antonio is a familiar face and figure to readers of

the Parrillo Performance Press. This 30-year old dynamo competes as a Bikini competitor and has recently taken her physique to the next level, this in a very short amount of time. In March of 2018, Alexandra competed and won her classes in the Baltimore Gladiator Championship. She attained a new level of fitness and condition. “I had intended on competing in two follow-up shows,” Alexandra related “I had intended on competing in North Carolina in May of 2018 and then in Miami in November of 2018.” Life got in the way. “I had to work through some health and some personal issues that prevented me from gaining traction.” She reluctantly passed on the competitions and took some

time off from bodybuilding. Despite the roadblocks that prevented her

from competing, Alexandra stayed lean and fit. “From November of 2018 until February of 2019, I embarked on a serious ‘off-season’ training regimen.” Coming off her peak condition in March, Alexandra maintained her leanness, this while adding lean mass. “I lifted weights five days a week. I was less restrictive in my food selections. I began experimenting with different forms of

cardio.” Alexandra muscled up while staying lean.

“Starting in March of 2019, I began experimenting. I

started adding cardio

Better and better

in all different forms, i.e., HIT, steady-state cardio, steady-state wearing a tactical weighted vest, this while running.” Her experimentation kept her lean and made her fitter. “I set short-term, non-bodybuilding goals, physical goals that were aimed at performance - but would also improve my physique.” For example, “I completed in my first Murph Challenge. This is a specific Hero WOD dedicated to the fallen Navy Lieutenant Michael Murphy. It is a nationally known workout, consisting of a one-mile run, 100-pull ups, 200-push-ups, 300-squats and finishing with another one-mile run while wearing a 20-pound vest. On the day of the Murph, my body fat percentile was 8.3%.” John Parrillo has long maintained that intense cardio exercise is lightyears superior to the meek and mild pace used by the casual jogger or stationary bike rider. Parrillo points out that intense cardio spikes the metabolism, burns calories at an accelerated rate and increases mitochondrial density. “I have found that after each show I get better at maintaining my leanness. I was into the idea of having an off-season. I was not going to consider competing for a while.” A chance encounter with her coach, Chaz Sutton, threw everything into hyperdrive. “I had a casual, check-in meeting with Chaz. When he saw how I looked, he made a radical suggestion: he said I should consider stepping onstage at the NPC Maryland State and East Coast Classic and a week later competing in another major NPC Universe.” The downside was these three competitions occurred on back-to-back weekends. The bad news got worse: the first of the two successive competitions would be in three weeks.

“I checked-in with my coach Chaz Sutton (out of Powerhouse Gym in Hanover, Maryland) on June 8, 2019. Chaz and I were just going to meet, takes some progress pictures and talk about show plans for the year.” That all changed when Chaz saw

By Marty Gallagher

Photo By James FreemanPhoto By Alexander Zebrowski

I became a machine: every day began with a Parrillo-style “fasted cardio wearing a weighted vest.”


John Parrillo's Performance PressAlexandra Antonio - Better and better

time my shows came around, I was down to 114-pounds. I maintained most of my muscle, despite all the cardio I was doing. At NPC Universe I received third callouts.” How could she not be thrilled with two class wins in two weeks, this with only three weeks preparation. Alexandra found out that holding peak condition for another full week (after winning) is pure torture. Imagine winning an important competition: you’ve trained yourself to frazzle, dieted down until you are weak – and after the victory you can’t even have a beer (male bodybuilder) or a bowl of ice cream (female bodybuilder.) Exhausted and spent from the emotion of winning, Alexandra had to maintain complete discipline for seven more days. “. I had to peak two weeks in a row, something I’d never done. Back-to-back peak weeks are no joke. I’ve heard other bodybuilders talk about how physically and psychologically difficult it is to enter two shows on two successive weekends. Experiencing it was incredibly demanding and draining. Luckily, school was out for the summer, making my schedule doable: gym for fasted cardio, work, gym for lifting, dinner, gym again for posing.” Both shows were optional for Alexandra. The big goal was to compete at the NPC Bikini national championships.

“I had already qualified to compete at the Nationals based on my winning my classes and winning the novice overall title at the NPC Baltimore Gladiator championships in March of 2018. Part of the reason I agreed with Chaz’s suggestion to enter the two shows on such short notice was I viewed it as an opportunity to hone and perfect my posing for the nationals.” Alexandra essentially subjected herself to a 21-day crash course in physique presentation followed by two shows in front of NPC judges – what better way to peak your body and craft your posing? “On July 4, 2019 I went to Teaneck, New Jersey to check-in for the NPC

way too little time. Chaz’s genuine excitement over the way I looked, his encouragement, it won me over. I just couldn’t say no.” After her initial apprehension subsided, Alexandra’s competitive instincts took over. “I realized that my running, my cardio, had kept me well below a 10% body fat percentile. What a fantastic personal challenge: could I whip myself into tip-top shape in three weeks?? Game on!”

Alexandra, a Speech and Language Pathologist for the Baltimore Public School System, related that immediately after her meeting with Chaz, “I drove directly from the Powerhouse Gym to the grocery store

to load up on my clean foods. I drove home and immediately began meal prep for the coming week.” With only 21 days to work with, complete perfection was demanded. She could never miss a meal, never miss a lifting session or an aerobic workout. “For twenty-one straight days, I became a machine: every day began with a Parrillo-style “fasted cardio wearing a weighted vest.” After eight hours at work Alexandra would head to the gym for her weight workout. “After weight training, I would head home, eat a meal and then head back to the gym for posing practice.” She settled into her groove and locked everything down immediately and adhered completely. Within those three short

weeks Alexandra had taken her already excellent physique to the next level. “I didn’t have a single misstep in those three weeks. The focus and concentration stayed with me.” Every day she improved both in physique and in presentation. “I felt and looked ready.”

“I competed in three shows total. The Maryland State and the East Coast Classic were held on the same day. I had a 21-day prep phase for these two. I placed first in my class in both of those shows on the same day. The third show was NPC Universe, a national show, that was held one week later. I started off the 21-day prep phase weighing 121. By the

Photo By Alexander Zebrowski

Photo By Alexander ZebrowskiPhoto By Alexander Zebrowski

Every day she improved both in physique and in presentation.

“I felt and looked ready.”

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To order, call 1-800-344-3404 or order online at www.parrilloperformance.comUniverse. This would be my first national show. The show was huge. I had a stacked Open Class D. Everyone looked so good. Everyone was lean and vascular. It felt like a fit-chick convention. I received three callouts but did not place. I was not disappointed with myself or the process.” Alexandra had been limited by her short prep period. “I had a 28-day prep phase for this show. With such a short ramp-up, there was no way I was going to be top tier at the Nationals this year. I was there for the experience and to get feedback from national judges. It gave me another amazing stage experience. It is humbling and an honor to compete against the best, the best amateur competitors from across the country.” Alexandra knows and understands the “look” she needs to

Alexandra Antonio - Better and better

offseason training schedule

Monday shouldersTuesday legsWednesday shoulders, absThursday legsFriday back, tricepsSaturday chest, bicepsSunday off

Cardio

Fasted cardio: I use incline treadmill steady state walking while wearing a vest, usually for 30 minutes. I will alternate walking without the vest for 45 minutes. This is done four times a week. I will periodically do Hot Yoga.

Daily Meal Schedule

6:30 egg whites with 1 yolk, spinach, oatmeal10:00 Parrillo Soft chew bar™11:30 stir fry vegetables, shrimp2:30 green beans, rice, chicken5:00 (post-workout) Parrillo Optimized Whey™

protein shake5:30 stir fry vegetables, ground turkey8:30 Parrillo Hi-Protein™ shake

I have been using Parrillo Products since January of 2015. The variety and quality of John’s products is incredible. I can switch-up which Parrillo bar I eat depending on my game plan. If I want carbs, I can eat an Energy Bar pre and post-workout. If I want low carbs and high protein, I switch to the Parrillo high protein/high-fiber Soft Chew bar™. I will cook my food in CapTri®. I use it like olive oil. I know this way I get plenty of healthy fats in my diet. The negligent amount of sugar in all the Parrillo products is so important. I try to limit my sugar intake to 3 grams per meal.

craft. The elite bodybuilder molds and sculpts their training and diet based on the look that is winning. Her ultimate goal is to become an IFBB Bikini professional. Her short-term goal is to nail down a competitive schedule for 2020 and set her sights on a competition where she can engage in a full 16-week, uninterrupted competition prep phase. Given Chaz’s guidance, Alexandra Antonio will without doubt radically improve in 2020.

Competition photos by J.M. Manion

Photo By Alexander Zebrowski


Follow Dr. Girmann on [email protected]

A large number of you have probably heard of stem cells but

may not be particularly familiar with the topic beyond what often appears in the news and entertainment media. Much of what makes headlines relates to human embryologic stem cells. These cells have the natural ability to turn into any type of tissue – a characteristic that is known as pluripotency. Because of this, embryologic stem cells have huge therapeutic potential but consideration of their use in research and clinical settings is also extremely controversial since they are ultimately fated to form a fetus. In recent years, however, exciting scientific discoveries have identified ways in which to essentially reverse engineer fully matured adult cells, turning them back into cells that can become various types of tissue. This is known as induced pluripotency. In 2012, Dr. Yamanaka was awarded a Nobel Prize for demonstrating, in what seems to be the stuff of fantasy, the ability to turn mature fibroblast cells back into stem cells. While there is still much work to be done, this discovery could perhaps skirt much of the controversy related to pluripotent stem cells and allow for the advancement of many medical treatments.

Pluripotent cells aside, many are

By Dr. Jeremy Girmann

MEETS

MEDICINE

Muscle Meets Medicine: Boosting Stem Cells

bone marrow over time (see figure 1). Since stem cells are essential for maintaining tissue health and facilitating repair, figuring out ways to optimize the number and function of our stem cells would seem worthwhile. (Of note: Multipotent stem cells are being used in various medical procedures to treat a range of conditions. While this is beyond the scope of the current article, you can learn more about the use of stem cells and how stem cell therapy is applied within my medical practice at InertiaMedical.com.)

To date, a number of interesting studies have examined ways in which various nutraceuticals and food constituents influence stem cell populations and activity. Here is a bit of research rapid-fire:

In a 2015 publication of the journal GeroScience, Bickford and colleagues authored an article titled Nutraceutical intervention reverses the negative effects of blood from aged rats on stem cells. During their study, the scientists fed young and aged rats either a standard diet or a diet supplemented with blueberry, green tea, carnosine, and vitamin D3 for 28 days. At the end of the study, blood serum was taken from rats in each of the two groups and was applied to cultures of rat stem cells. Serum from the aged rats that consumed the standard diet significantly reduced cell proliferation whereas serum from the supplemented group resulted in cellular activity that was the same as young rats. The researches concluded

Boosting Stem Cells

that nutrient supplementation has the potential to rescue aging stem cells.

Another study used a rat model of multiple sclerosis in order to study neural stem cell response to vitamin D supplementation. Appearing in the European Review for Medical and Pharmacological Sciences in 2015, the results of this study indicated that vitamin D was able to reverse nerve cell damage and promote proliferation of neuronal stem cells.

In a 2014 study published in PLOS, a rat model of traumatic spinal cord injury (SCI) was used to study the effects of treatment with either stem cell therapy alone or in combination with curcumin. The study revealed that stem cell therapy improved recovery from moderate SCI, however, it had a limited effect on recovery after severe SCI. Curcumin in combination with stem cell therapy induced profound recovery from severe SCI as evidenced by improved functional recovery, increased body weight, and greater muscle mass.

In 2010, Backstetter and colleagues published a research article in PLOS demonstrating that the blue-green algae, spirulina, could prevent inflammation-induced decreases in brain stem cell proliferation that accumulates with aging.

Last year, a group of researchers collaborated on an elegant study titled Vitamin A-Retinoic Acid Signaling Regulates Hematopoietic Stem Cell Dormancy, which appeared in the

surprised to learn that all of us have stem cells within our bodies. Without these self-renewing cells, we would not live longer than a day since our bodies are engaged in a constant cycle of replacing damaged and dying cells. Generally known as adult stem cells, the various stem cells in our bodies are either multipotent or unipotent in nature (rather than pluripotent). In the case of multipotency, these stem cells give rise to multiple cell types. An example of this is a hematopoetic stem cell which can give rise to the

different cell types within our blood (red blood cells, neutrophils, plasma cells, etc). A unipotent stem cell, on the other hand, gives rise to only a singe cell type, as in a skin stem cell forming a mature epithelial (skin) cell.

Unfortunately, as we age, the number of stem cells within our bodies decreases precipitously. This is one of the central reasons that we do not heal as well as we get older. Dr. Arnold Caplan described the decline in hematopoetic stem cells within our

journal Cell. In their study, they revealed ways in which vitamin A influences stem cell activity and proliferation, ultimately finding that vitamin A is critical for stem cell self-renewal and population maintenance.

A research group out of the University of South Florida, having provided laboratory evidence that transplantation of human placenta-derived cells in stroke models promotes functional recovery, worked to elucidate underlying mechanisms for the observed therapeutic benefits. In 2011 the group published a study in the Journal of Pineal Research in which they examined the expression of two discrete types of melatonin receptors and their roles in proliferation and differentiation of cultured human placenta-derived cells. Their work revealed that the proliferation of cultured amniotic cells was increased when treated with melatonin in a dose-dependent manner and the viability of cultured amniotic cells could be further enhanced by melatonin.

While the studies mentioned above describe the potential influences of nutritional supplements on stem cells, let’s consider more broad implications of the various study findings. Should we consider supplementing with blueberry extract, vitamin A, curcumin, spirulina, vitamin D, and melatonin? Perhaps. And I do supplement with several of these. But I find the list of supplements to be suggestive of something more foundational – lifestyle. • Blueberries, vitamin A, curcumin,

spirulina = Eat nutrient dense foods• Vitamin D = Enjoy some sunshine• Melatonin = Get adequate sleep

Human MSCs Decline With Age:

Age (Years)

MSC

s pe

r Mar

row

Cel

ls

110,000

1100,000

Newborn Teen 30 50 80

1250,000

1400,000

12,000,000

Estimates obtained by CFU-f assay.

https://www.semanticscholar.org/paper/Why-are-MSCs-therapeutic%3F-New-data%3A-new-insight.-Caplan/8ed3f357876df7b3ba04fce02e7f8ebf51806e76 )


When we want to get rid of “body fat,” it’s generally for

cosmetic reasons – to look fitter, be more ripped, and achieve contest shape. These are all admirable goals, for sure. Achieving them – and maintaining a lean physique – also yields amazing health benefits that you don’t hear too much about. To understand what I mean, it helps to explain what is meant by body fat. It’s much more than unsightly pudge that collects around the belly, hips, thighs, and elsewhere. Technically, body fat is called adipose tissue, and it operates as a complex, metabolically active organ. Like any organ, adipose tissue can become diseased and

Body Fat Attack

BODY FAT ATTACK

By John Parrillo

dysfunctional if the organ becomes too large. In fact, a 2019 study in the European Heart Journal found that excess body fat can lead to 14 different cardiovascular problems. (1) The chief ones are:

• Aortic valve stenosis: a condition in which the valve leading from the heart to the rest of the body is no longer able to open properly;

• Heart failure: a condition in which the heart can’t pump enough blood to meet the body’s needs;

• Deep vein thrombosis: a clot forms in a vein lying deep below the skin, especially in the legs;

• Arterial hypertension, in which too much pressure is exerted on the walls of the ar teries;

• Peripheral artery disease: narrowing of the peripheral arteries serving the legs;

• Coronary artery disease: clogging of the arteries serving the heart;

• Atrial fibrillation: irregular heart beat that can lead to clots, stroke, or heart failure;

• Pulmonary embolism: a sudden blockage in a lung artery.

Clearly, too much body fat can lead to some lethal results! So the question is: What’s the best way to get rid of body fat? Your Diet. Both nutrition and exercise play a prominent role in the amount of body fat you carry, but diet has the most impact. The best way to reduce body fat is to eat lean protein; natural, high-fiber carbs; essential fats – and avoid simple carbs, including fruit, because these get digested quickly, causing a spike in insulin that puts your body in a “fat storage” mode. If you follow the Parrillo Nutrition Program, you have the perfect body fat attack diet. It’s designed to eliminate body fat and maximize lean, fat-burning muscle.

CapTri® C8 MCT. Medium chain triglycerides (MCTs), as found in our supplement CapTri® C8 MCT, will definitely incinerate body fat, according to a study published last year in the Journal of the Academy of Nutrition and Dietetics. (2) But not just any fat … MCTs burn off belly fat (including the dangerous deep fat that pads the stomach and organs), and they pry off stubborn hip fat (which should be good news for women). MCT oil like CapTri® C8 MCT is turning out to be a body sculptor in a bottle. The researchers involved in this study conducted a systematic review of 13 well-controlled studies that compared MCTs to long-chain triglycerides (LCTs, which are conventional fats) on weight loss and body composition in adults. The studies analyzed were three weeks in duration. Over that time period, it turned out that compared to LCTs, MCTs decreased overall body weight naturally (without dieting) by 2 pounds on average; waist circumference by more than half an inch; and hip circumference by up to half an inch – along with statistical decreases in internal fat around organs. Start with one tablespoon of CapTri® C8 MCT a day, and after several days, add in another tablespoon or two. Calcium Pyruvate (CP). Made naturally in the body, CP is involved in energy-producing, metabolism-boosting reactions that occur at the cellular level. As a supplement, it has been shown to help burn fat, prevent fat regain, and rev up metabolic rate. There have been several studies that show evidence of these benefits. In a six-week study, overweight men and women took 6 grams of pyruvate daily while following a 2,000-calorie diet. Twenty-six people were assigned to either a placebo group, a control

group (no supplements or special diet) or a pyruvate group. In addition, all subjects participated in an exercise program three days a week. It consisted of a 45-60 minute aerobic/anaerobic routine. After the experimental period, the pyruvate group lost 4.8 pounds of pure fat. By contrast, the control group gained 0.1 of fat; the placebo group lost 0.2 pound of fat. (3 The bottom line with this study is that taking 6 grams of pyruvate in conjunction with a liberal-calorie diet and an exercise program resulted in a significant decrease in fat mass. Our pyruvate supplement is Parrillo Calcium Pyruvate (CP). For best results, pyruvate daily as directed – preferably in divided doses, about every 4 to 6 hours with meals. Other Fat-Burners. Once you’re blitzing off body fat with the low-carb dietary approach discussed above, add in fat-burning supplements (in addition to CapTri® C8 MCT and Calcium Pyruvate). The cornerstone supplement is our Advanced Lipotropic Formula™, used by bodybuilders, weight trainers, exercisers, and athletes to get lean while preserving hard-earned muscle. Taken with each meal, this scientifically formulated supplement combines fat-burner B vitamins such as biotin, choline, and inositol; l-carnitine - a protein-like nutrient that assists the body in burning fat; betaine, a nutrient that helps with muscle recovery, and chromium picolinate, a mineral that helps move carbohydrates into your cells to be used for energy rather than stored as body fat. Pre-Breakfast Aerobics. All types of physical activities add up, especially hard, intense workouts, and really help your body reduce body fat percentage. But to really chisel away

at body fat – and get super-chiseled in the process – do pre-breakfast aerobics. This means hitting the treadmill or any cardio equipment, the walking, jogging, or running trail, or any type of aerobic exercise you like – shortly after getting out of bed in the morning. In the A.M., your body is depleted of glycogen. To fuel your pre-breakfast routine, your body will tap into fat stores for energy, and you will start leaning out pretty quickly. If you’re not a morning person, perform your cardio right after your weight-training routine, at which time you’re also glycogen depleted, and your body is more prone to burning fat for energy. For either cardio workout, go all out for 45 to 60 minutes for best results. Now … how do you know if you’re actually losing body fat? Of course, your clothes will be looser and you’ll see positive results in the mirror. To be more scientific and accurate, use the Parrillo Bodyfat Calipers for monitoring progress. This tool can give you a good estimate of your body fat percentage and provides more precise measurements of your progress.

References 1. Larsson, S.C., et al. 2019. Bodymass index and body composition in relation to 14 cardiovascular conditions in UK Biobank: aMendelian randomization study. European Heart Journal 00: 1–8 2. Mumme, K., et al 2015. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics 115:249-263. 3. Kalman, D., et al. 1999. The effects of pyruvate supplementation on body composition in overweight individuals. Nutrition 15: 337-340.


Progress Accelerators

Goals, planning, logging, nutrition, training balance, technology and training partners…

The only constant in bodybuilding is stagnation.

Progress is slow to arrive and quick to leave. The elite bodybuilder deals with stagnation every single day. To make the issue more complex, the bodybuilder can be making progress in one area while completely stalled in another area. The bodybuilder could be setting personal records in the bench press (and building massive pecs) while going backwards in his body fat percentile: what good is it to attain a 300-pound bench press if you add nine pounds of body fat during the process? At the other extreme, what good is it if you attain an 8% body fat percentile and lose nine pounds of hard-earned gym muscle during the process? Over-eating the wrong foods can make you stronger while making you fatter – all at the same time. Starvation dieting can make you leaner while burning down all your muscle – all at the same time. Progress can be a mixed bag. The bottom line is this: do not use methods that induce progress in one area at the expense of going backwards in another. Sure, you can add ten pounds of muscle by

Real bodybuilders always have a plan and they understand what is expected of them ahead of time. Successful bodybuilding begins with intelligent preplanning. A serious bodybuilder has precise goals and will know exactly where they are in relationship to the attainment of those goals. A precise goal would be, “My goal is to lose 15 pounds of body fat in ten weeks. I am four weeks into the leaning-out phase and have lost six pounds of body fat so far. I will shed 1.5 pounds of body fat each week for the next six weeks.” To do something this subtle, shed fat while retaining gym muscle, the smart bodybuilder must become an expert at tweaking the four “avenues of progress,” weight training, aerobics, nutrition and supplementation. All four elements need to augment and amplify one another. Each of the four bodybuilding subdivisions needs and deserves its own customized plan of attack. All four plans are launched and pursued simultaneously.

Log results: the serious bodybuilder preplans training and preplans nutrition. The serious bodybuilder logs the results and compiles data. He or she reviews results on a weekly basis, always looking to tweak the variables in order to trigger improvement. Logging allows a bodybuilder to track progress and identify the early onset of stagnation. In years gone by, every serious bodybuilder or strength athlete carried a small spiral notebook in their gym bag. After every set, after every drill, the athlete would dutifully write down what just happened. Nowadays the computer in our phones has replaced the spiral notebook. Compile data and learn how to interpret the data. Log the date, bodyweight, exercise, sets, reps, poundage; if it’s a cardio session identify the mode (what type? stationary bike? Treadmill?) duration and frequency. The ultimate logging system is the Parrillo BodyStat kit. Each week the bodybuilder using

BodyStat undergoes a nine-point skinfold caliper test to determine changes in body composition. BodyStat enables the bodybuilder to determine if they have lost or gained body fat. Have they lost or gained muscle? Have they stayed the same? BodyStat measurements provide invaluable feedback and allow the bodybuilder to make the appropriate adjustments and tweaks in training and nutrition for the coming week. Hard data and proper analysis enable sensible course corrections. Week to week, BodyStat results are logged and compared. BodyStat takes the subjectivity out of bodybuilding and creates personalized data that allows the bodybuilder to make intelligent choices. BodyStat data is used to preplan the following week, making BodyStat the ultimate in both logging and preplanning.

Always start with nutrition: John Parrillo has said this so long

The Parrillo Principles: Progress Accelerators

By Duke Nukem

and so often that it has become a bodybuilding cliché: if progress comes to a standstill, always start (making beneficial changes) with nutrition. Establish a specific body goal, set the goal into a timeframe, synchronize the goal with a nutritional approach that augments and amplifies the process. Food meals always form the backbone of Parrillo nutrition. The classical Parrillo meal consists of a portion of lean protein, a portion of fiber and a portion of complex starch carbs. Conventional dietary fat is switched out with MCTs, taken in the form of CapTri® C8 MCT, the potent liquified Parrillo MCT oil. A multiple meal eating schedule is established and powerful Parrillo supplements are used to amplify results by “filling in the cracks and crevices.” Supplement use is sculpted to enhance the goal: if the goal is to add lean muscle mass, heavy up on CapTri® C8 MCT, 50/50 Plus™, Hi-Protein Powder™, Muscle Amino Formula™, Liver

combining power training with bad eating, but an unacceptable amount of body fat is added in the process. Conversely, starvation keto diets will make you lean, but why cannibalize an unacceptable amount of hard-earned muscle mass? What are the best ways to overcome inertia without causing harm in other areas?

Set goals, establish plans: clear goals, highly defined goals, are an absolute must. You would be

amazed how many trainees have no real plan of attack when they train. If they have any goals, the goals are fuzzy and indistinct, as in “I want to look better and feel healthier.” Fuzzy, indistinct goals create fuzzy, ineffective training methods. The casual trainer does not preplan, they show up and train as hard as they feel like, doing whatever they feel like. They eat the best they can each day, with varying degrees of success. Is it any wonder they get subpar results?

Real bodybuilders always have a plan and they understand what is expected of them ahead of time. Successful bodybuilding begins with intelligent preplanning.

If the goal is to add lean muscle mass, heavy up on CapTri® C8 MCT, 50/50 Plus™, Hi-Protein Powder™, Muscle Amino Formula™, Liver Amino Formula™ and eat plenty of Parrillo Energy bars™


What's your story?

Amino Formula™ and eat plenty of Parrillo Energy bars™. Conversely if the plan is to drop 20-pounds of body fat in time for the class reunion in 10 weeks, then a 2-pound a week reduction in bodyweight is required and a completely different supplemental lineup would be used: Advanced Lipotropic™, Ultimate Amino Formula™, Max Endurance Formula™, Optimized Whey Protein Powder™ and plenty of Parrillo Soft Chew bars™ would make a formidable fat-shedding supplement stack. There is no true bodybuilding without precision nutrition. Powerhouse bodybuilding foods are paired with powerhouse supplements to optimize training results. Get a goal. Figure out the nutritional approach that compliments the goal. When stagnation occurs, tighten up the nutrition!

Stop playing to your strengths! Re-apportion available training time: serious weight trainers often develop disproportional physiques. Because of

The Parrillo Principles: Progress Accelerators

Establish a training group: one surefire way to take performance and physique to the next level is to begin training with a group of like-minded bodybuilders. The classic Parrillo training group consists of 1-3 bodybuilders that all use the same training template: each in turn does the same exercise while the others watch, administer forced reps and spot. Nothing takes a person’s game to the next level like having others watch as they perform. The Parrillo three-part set strategy calls for a pump-up set followed immediately by a fascia stretch and concluding with a hard flexion of the just-pumped-and-stretched muscle. When a group of bodybuilders get the lift-stretch-pose rhythm down, the group attains a flow that is maximally beneficial and fascinating to watch. Group training is guaranteed to lift everyone’s performance and physique to the next level. No one texts, tweets or carries on irrelevant conversations during the


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exercise likes and dislikes, trainees will do too much of a favored exercise and too few exercises they dislike. Over the years, favored training creates symmetrical imbalances. A trainee with five years of serious training under their belt, someone that spends 90% of their training time on pecs, shoulders, arms and abs, will have a muscled-up front torso – sitting atop bird-legs and a missing-in-action back. In bodybuilding, too much of a good thing is a fatal mistake. Smart bodybuilders work the hell out of their weak points. Stop playing to your strengths: take a hard look at your physique and be critical. Unless you are Flex Wheeler or Sergio Oliva, you will have obvious and glaring weak points. As John Parrillo relates at seminars, “Concentrate on your weak points, the strong points will take care of themselves.” Switch things around so that the weak body parts are given the Lion’s share of training time. Learn to love exercises you hate. The hardest lesson in bodybuilding is to consistently concentrate on weak points. The payoff is a sensational

change in your body, one that occurs quickly. Because the trainee has studiously avoided certain exercises and body parts, when those neglected exercises and body parts are suddenly spotlighted and highlighted (and trained as hard and often as they should be) these long neglected body parts respond like crazy and come up and come up quick!

Use technology: technology can be used in many ways to the bodybuilder’s advantage. One use: take a video recording of the top sets done in your weight training sessions. Review the video immediately after completing the set to spot technical flaws and make instant changes. No need for a training partner’s subjective opinion as to how they thought the set looked, see for yourself! This instant training feedback is invaluable if used in the right way. Technology can also be used to determine cardio intensity. Access how hard the heart is working in relation to the work being done. Measure and log cardio results, input cardio data and input weight training data, thus creating an electronic database of videos and logged entries. Use the phone to Google the nutritional breakdown of any food you happen to run across. Simply figure out the portion size and ask the oracle – what is the micro-nutrient breakdown for three ounces of flank steak? What is the protein and calorie count for a pound of raw shrimp? The phone can be used to keep running totals on calorie and micronutrient consumption as you make your way thru each day. Are you a competitive bodybuilder? If so, what a fantastic thing to be able to video your posing routine, be it straight bodybuilding or any of the modern subdivisions. See how your presentation comes across by reviewing the video. This is the perfect way in which to perfect physique presentation. There is so much more to modern tech than posting selfies or creating whacky Instagram ego-inflators.

training session. Everyone focuses on the workout. All the group members are dialed in as they spot, exhort each other and give each other muscle-expanding forced reps. An enthused group gathers multiple times a week and trains using an agreed-upon workout template. Another smart thing: once the workout is done, everyone drinks a communal double-serving of 50/50 Plus™ and washes down a handful of Parrillo Liver Amino

Formula™ tablets along with Muscle Amino Formula™ capsules. The expert use of post-workout nutritional supplementation actually and factually improves results from the workout. The same workout without the post-workout supplementation would have significantly lesser results. Take advantage of the group dynamic: post a notice on the gym billboard; find a training partner or become part of an ongoing training group.

As John Parrillo relates at seminars, “Concentrate on your weak points, the strong points will take care of themselves.”


Parrillo’s Pro-Carb™ powder is designed to give you clean, quality carbs for energy and muscle recuperation without the dreaded insulin spike that causes an increase in bodyfat. In fact, the carbs are what we call slow-release. This means that they provide a sustained energy level during the duration of your training session. Pro-Carb™ is used by a diverse cross-section of athletes. From marathon runners to monstrous bodybuilders, Pro-Carb™ powder provides these athletes with one of the cleanest fuel sources available. Whether you are trying to pack on muscle or just need an efficient form of carbohydrates to fuel long, grueling workouts, Parrillo Pro-Carb™ powder has you covered. Two scoops of Pro-Carb™ powder provide 33 grams of quality carbohydrates, derived from maltodextrin, 6 grams of protein from calcium caseinate and amino acids, zero grams of fat and almost no sugars. Pro-Carb™ comes in Chocolate, Vanilla, or Strawberry flavor.

Calories: 56.16Protein:3.98gFat: 0.78gTotal Carbs: 11.08g

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Iron: 1.87mgPhosphorous: 87.36mgVitamin A: 1209.00 IUVitamin C: 96.72mg

Bent-Over RowsThis is an excellent exercise for developing the rhomboid muscles of the mid-back. To perform the exercise correctly, take a wide grip on the barbell (a close grip places too much emphasis on the arms). Keep you back slightly arched throughout the movement and your shoulders back. Pull the bar up toward your pecs. Then make sure you pinch your rhomboids at the top of the movement. Use the power of your opposing muscles to lower the bar. Be sure to keep constant tension on the working muscles throughout the range of motion.

Performance Points

• Keep your back slightly arched.

• Pinch your rhomboids in the contracted position at the top of the movement.

Question: I want to get leaner and more muscular, but I'm worried about going overboard. What should I do to stay within my goal?

Answer: If your goal is to be lean and firm with good muscle tone, but not to get big muscles, remember that muscles are the place where body fat is burned. So if you want to lose your fat, you've got to work your muscles. You can't rely on aerobic exercise alone, you have to add strength training to your workout as well. Resistance exercise increases lean body mass and thus metabolic rate, causing your body to burn more fat 24 hours a day. It increases growth hormone, improves glucose tolerance and lowers cholesterol levels. Simply put, it makes you look better, feel better, have more energy and live longer. The fountain of youth has been discovered and it's in the gym. Get out there and get lifting!

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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 bodybuilding organizations.

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arms into a second, and legs on the third training day. If you’ve only been working everything once a week, you could very easily see excellent results with this.

4. Eat clean!Finally, many of us treat the off-season like an eating free-for-all, scarfing down things that we would never dream of touching on a diet. As such, it’s common to get way out of shape and lose sight of all your muscle definition and cuts. Why not have some discipline instead, and limit your treats and cheat meals to once or twice a week? This allows you to see what’s really going on with your physique over the weeks and months of building, so you can be certain that you’re improving instead of hoping and praying there’s some new muscle underneath the flab.

This would give your joints and connective tissues a break from the constant pounding of very heavy weights, while still being sure you have that heavy training included. Many assume the off-season must be all about heavy weights, all the time. That’s more of a powerlifting mentality. Bodybuilders benefit more from a wider variety of loads and rep ranges.

3. Try more frequent bodypart hitsI’ve written here a couple times already about the training split I follow now and absolutely love: Push/Pull/Legs. This has you working every bodypart once every four days. Again, the off-season is when you have more resources available to recover and grow, so why waste that on working a muscle group just once a week? If you’re eating and resting more, you should be able to do very well with a more frequent training schedule. You can come up with your own combo too, maybe combining back and chest into one workout, shoulders and

It’s that time again, my people of the iron! Put away the shorts and tank tops and break out the sweatpants and hoodies. It’s off-season, and that’s when we pack on fresh new muscle mass. But be honest with yourself for a moment. Have you legitimately been making significant gains in your off-season phases? If not, you probably just need to try different strategies. If you keep doing what you’ve always done, you’ll keep getting what you’ve always got. Here are a few ideas to help you shake things up this off-season and add some brand-new size.

1. Use more intensity techniquesI’ve said this before, but it’s ironic that most of us employ more intensity techniques like supersets, drop sets, rest-pause, and forced reps when we’re either in contest prep mode or simply dieting to get leaner. These techniques place greater demands on your recovery ability because as the name implies, they are more intense! Why use them when your body has fewer resources in terms of calories and energy levels? Instead, hit the intensity techniques in the off-season when you’re eating more and doing less cardio, therefore in a better position to benefit from them by fully recovering and growing?

2. Cycle your loads and repsAll rep ranges have their time and place for stimulating muscle growth. Rather than haphazardly throwing them all together into every workout, why not train with a plan? An easy way to structure this would be by weeks:

Week 1: 6-8 repsWeek 2: 10-12 repsWeek 3: 12-15 repsWeek 4: 15-20 repsRepeat

GROW TIME! 4 ways to shake up your off-season and make serious new gains

By Ron Harris

Facebook: Ron Harris WriterTwitter: @RonHarrisMuscleInstagram: ronharrismuscleYouTube: RonHarrisMuscle

John Parrillo at the NPC Southern States Championships

Hanging out with expert personal trainer and Parrillo distributor Nate Blum (middle left), Taylor Crowell (left) and Connor Widstrand (right)

Longtime friends of John Parrillo

CJ

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Jimmy Mentis

IFBB Pro Bodybuilder and Owner of BeautyFit

Peter Potter

Promoter, judge and NPC official

Ernest Bea

Judge and Expeditor


Mass time!

Reawakening dormant muscle memory

Bodybuilding greatness

Box squats

Building the metabolism

Weak chest remedy

BY IRON VIC STEELE

Hello,

Now that summer is over, I want to shift from leaning out to adding some muscle. I had an excellent spring/summer, losing 21-pounds, mainly from (finally!) getting super serious about a Parrillo multiple-meal eating schedule. I would consume a meal or supplement meal every three waking hours. I hit a cardio session every morning before breakfast and would weight train in the afternoon. I want to change directions. Now that I am lean, I could use some muscle. I look thin. Underneath all that body fat, I found out that I didn’t have as much muscle as I thought. I got lean over the spring and summer and thought; why not add some lean muscle mass over the fall and winter?

Marc, Upstate New York

If you live in cold weather areas, like upstate New York, it makes sense to get maximally lean during the spring and summer. Summertime equates to getting ripped; summer means more activity, summertime equates to cleaner, lighter foods, eaten in lesser amounts. What better progressive resistance compliment than, while seeking to get lean, train lighter and longer, using less poundage, shorter rest times and a

big menu of exercises. Cardio is King in the summertime. The light, clean eating, the copious cardio combined with a high-volume weight training makes for the optimal combination for burning off body fat. It makes just as much sense that, in the deep winter, concentrate on becoming maximally stronger and more muscular. Food taste better in cold weather. The appetite picks up and activities are restricted. What better time to shift into a mass-building phase? Kick up the calories – but keep up the fasted cardio. Fasted cardio is the ideal way to stay lean during a mass-building phase. Too many bodybuilders make the mistake of cutting out the cardio when building mass, or, if they do cardio, they do it sporadically. Tossing cardio is a bad idea if you want weight gain to be lean. The lifting is critical. Hypertrophy only occurs by pushing up to, or past, our current lifting capacities. Concentrate on pushing strength levels upward. Increasing strength automatically increases muscle size.

Nutrition and supplementation are critical. For building mass, I would stock up on both Hi-Protein™ and Optimized Whey™ protein powder. Whey is fast acting and releases its protein payload quickly; caseinate offers a slow and sustained release of its protein payload. Whey protein is ideal to consume upon awaking for a quick protein jolt. Casein is ideal to take before bed as the protein releases as we sleep. Other mass-building supplement recommendations would include CapTri® C8 MCT, the King of clean calories. CapTri® C8 MCT delivers 100 net usable calories per tablespoon and because it is an MCT lipid, CapTri® C8 MCT calories cannot end up stored as body fat. Pro-Carb™ is a fabulous mass-building supplement. Drink Pro-Carb™ shakes before and again after training. “Top off” glycogen tanks heading into the training session and replenish depleted glycogen afterwards. Why not throw

in some delicious Parrillo Energy Bars™? Building lean muscle mass is dependent on the combining of hardcore training, high calorie eating and continuing cardio. You would be well-advised to purchase the Parrillo BodyStat kit to monitor body composition. Why fly blind?

Greetings from Asbury Park!

I used to be a star athlete (football lineman) fifteen years and 50-pounds ago. Between marriage, kids, the job and life, I let myself get totally out of shape. I need to lose 50-pounds. I now have the time, the facility and the motivation to get back in the game. I can train five days a week for 60-minutes max. What would you suggest?

Kyle, Jersey Shore

You will have a lot of dormant muscle memory working in your favor. It is so much easier to attain what you once had as opposed to trying to attain something you never had. A once high-level athlete now out of shape can whip themselves into shape far easier and faster than someone who’s average. Cardio is critical. Cardio and diet are going to lean you out. First thing every day start your day off with a fasted cardio session. In your case, five days a week engage in a heart-pounding, sweat-producing cardio session before breakfast. The cardio needs to be paired up with a Parrillo nutritional game plan. Three food meals can be augmented with 2-3 supplement meals. Every 2-3 waking hours consume a Parrillo meal (a serving of lean protein, a serving of fiber carbs, a serving of natural starch carbs, doused with CapTri® C8 MCT)


Summer is over. Now is the time to focus on becoming stronger and more muscular.

Cardio is critical. Cardio and diet are going to lean you out.


or consume a Parrillo supplement meal. A Parrillo shake with a tablespoon or two of CapTri® C8 MCT, along with a Parrillo Protein bar™ (or a handful of Parrillo Contest Cookies) makes a fantastic supplement meal. I would suggest starting off with three lifting sessions per week, no more than 30-minutes per session: day 1, legs; day 2, chest and triceps; 3. Back and biceps. Each week drive the training poundage up. Each week look to lose at least two pounds of bodyweight. Losing 20-pounds of fat while adding five pounds of muscle in ten short weeks will change your whole perspective on life. Nail it all down and you will blow some minds.

Mr. Steele,

Why do you always talk up the old-time bodybuilders? These guys couldn’t place in the top 100 in 2019. The modern IFBB pro is bigger and more cut than at any time in the history of bodybuilding. The old school guys can’t hold a candle to the modern pros.

Zim, Tulsa

Bodybuilders establish their “greatness” in relation to the other physiques of their day. While John Grimek at his peak couldn’t win a local NPC amateur show in 2019, the physique he presented in 1936 was light years ahead of the rest of humanity. Bodybuilding greatness is determined by how far ahead of their contemporaries a bodybuilder is. In the 1960s, Bill Pearl and Reg Park were sporting 19-inch arms, calves and necks (the Grecian proportional ideal) this was at a time when a 16-inch arm was considered massive. Pearl weighed 230 in contest condition, Park 245, this at a time when their competitors were weighing 190. In 1966 Sergio Oliva was further ahead of the rest of the world than any bodybuilder in history has ever been, before or since. Sergio looked like a space alien, a new breed of human. No one is saying that Sergio has a better physique than Phil Heath, what we are saying is that Sergio was way, way, way further ahead of his competitors in his day than Phil is currently.

Iron Vic Speaks!

Good Morning,

I was wondering, what is your take on Box Squats? This exercise seems to be all the rage in high schools in my area. Suddenly everyone is doing this strange exercise and claiming incredible benefits – what’s your take?

Jimmy, Dayton

I hate them with a passion. Doing a box squat is a first-class ego-inflator with negligible benefits and a lot of real spinal danger. The allure is the amount of weight that can be handled. The depth of the box squat is always high – more like a half squat – none of the boxes I have ever seen have been set below parallel. Since the depth is shallow, the squatter can handle way more poundage than if they were forced to do a proper full squat below parallel. A man that would struggle with 225 for five reps, going low and deep, can handle 400-pounds for reps in the sky-high box squat. How wise is it to sit down on a box with a 400-pound barbell atop the spinal column? The spine gets bowed like a longbow. How can that be good? Spaced-out high school boys make terrible spotters when something goes wrong with a lift. Also note how box squatters have very little thigh development: partial reps produce partial results. Instead, why not build a legitimate, below parallel deep and powerful squat? The real secret to building big legs is to build a big squat, done deep! Ditch the dangerous, ineffective, ego-inflating box squat. It doesn’t build big legs and it doesn’t convert into any kind of usable athletic benefit.

Hello Again!

How does one go about ‘building the metabolism’ – I am intrigued with this concept. If I understand it correctly, exercise and nutrition are expertly woven and combined to increase the BMR. I would imagine this might take some time. I suspect I have a sluggish

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metabolism and mine likely could use some boosting.

Sean, San Fran

One of the foundational Parrillo Principles is the idea that the metabolism can be systematically increased. The metabolism is like the thermostat in your home. On a cold day, you raise the thermostat and the mechanism ignites the fuel oil or natural gas; the higher the thermostat is set the more fuel that is burned. John Parrillo figured out that intense exercise spiked the metabolism. He also ascertained that certain foods spiked the metabolism. Exercise and food are used to elevate a sluggish metabolism all day long. If the bodybuilder stays “in the pocket,” tight on the diet, lifting hard, performing cardio consistently and intensely, the BMR elevates. Over time, it stays elevated. The key to maintaining a “built metabolism” is consistency: spike the metabolism with bodybuilding foods and supplements. Spike the metabolism with exercise done hard and often. You cannot be a part time bodybuilder

Iron Vic Speaks!

Health and Vitality through Exercise and Nutrition

and expect to successfully boost a sluggish metabolism.

Vic,

What is the best way to bring up a weak chest? I am bottom-heavy with big legs, wide hips and a shallow chest. My triceps and front delts are well developed, but my upper and lower pecs are lacking. This is not a body fat issue: I routinely can get down to 8% for local competitions. I have never been much of a bencher, and I guess it shows.

Tim, Dayton

This is a good problem to have. In 99% of the cases I come across, the bodybuilder is doing way too much chest work. I suspect that your well-developed triceps and front deltoids are preventing you from isolating the pecs. The best way to isolate the pecs is to perform dumbbell bench presses, lowering the bells all the way down and using a pause at the bottom. Make sure to lock out completely at the top of each rep. I would warm-up and then perform 2-3 sets in the 6-8

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rep range using static poundage. Pair paused dumbbell bench presses with dumbbell incline presses, again 2-3 top sets using a pause. Finish with a high rep set or two, 12-15 reps, using the pec-dec. The flat-bench presses isolate the lower pecs and incline benches isolate the upper pecs. The pec-dec (or dumbbell flyes if lacking a pec-dec) provides upper and lower pec stimulation and does not activate the triceps. Three days later I would work up to a heavy set of 5-reps in the paused barbell bench press. Finish this workout with some overhead pressing. Jump on this pec specialization program and your lack of pecs will become a distant memory in a few short months.

The best way to isolate the pecs is to perform dumbbell bench presses, lowering the bells all the way down and using a pause at the bottom. Make sure to lock out completely at the top of each rep.

WE WANT TO SHARE YOUR SUCCESS STORY!

Kelly O'BrienOctober 2019 Featured Athlete

WE WANT TO SHARE YOUR SUCCESS STORY!

You can help inspire and motivate other readers to get where they want to be! Just e-mail photos to [email protected] to get started.

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Documents

Alexandra Antonio · Better and better Alexandra Antonio BODY FAT ATTACK Get into contest shape! WEAK CHEST REMEDY Iron Vic speaks! GROW TIME! 4 ways to shake up your off-season