Angie Picarello

fats I am referring to are (aptly) called essential fatty acids. EFAs are made up of acidic compounds called oleic acid, linoleic acid, linolenic acid, and arachidonic acid, all of which are contained (primarily) in vegetable oils. Omega- 3 fatty acids are another type of EFA and they are found mainly in fish. All EFAs are vitamin-like substances that have a protective effect on the body. The reason these fats are called “essential” is because your body cannot manufacture them; you must obtain them from the foods you eat. EFAs are the “good guys” in our nutrition story.

To understand why EFAs are beneficial, as well as why other fats are harmful, it helps to look at the structure of fats and their utilization by the body. The Chemical Composition of Fats Fats are constructed of fatty acids that are made up of chains of carbon atoms with hydrogen atoms attached. Fat will also have an acid group at one end of the carbon/hydrogen chain. Think of this configuration as a nutritional charm bracelet. The carbon forms the chain and the hydrogen and the acid group hang off the bracelet like charms hung at differing intervals. The lengths of these chains vary according to the type of fat.

Fats found in meat (for example) usually have chains that are 16 (or more) carbons long. Some carbon chains are much shorter, with six, eight, 10, or 12 carbon atoms. When a fatty acid carries the maximum number of hydrogen atoms, it is loaded or “saturated.” You can tell if fat is of the saturated variety when it becomes solid at room temperature. Saturated fats are found in meats, dairy products, and lard. Your body can manufacture saturated fats, but the extra you take in can lead to a lot of arterial clogging problems and coronary heart disease. Saturated fats are bad news, for both health and bodybuilding purposes. But not all fats are bad. Other fatty acids are “unsaturated” and there are two types - monounsaturated and polyunsaturated. Monounsaturated fatty acids lack two hydrogen atoms. This type of fat is found in foods such as olive oil, olives, avocado, cashew nuts, and swordfish. Polyunsaturated fatty acids lack four or more hydrogen atoms and are found in fish and most vegetable oils.

Unsaturated fats contain essential fatty acids. EFAs have very specific roles to play in maintaining health. Cellular health EFAs protect the integrity of cell walls, making them flexible enough so that important materials - nutrients and hormones - can be exchanged from inside and outside the cell wall. Without adequate EFAs, cell walls become too rigid, and materials cannot easily pass in and out. EFAs help mobilize cholesterol (a type of fat) and other fats from the body. Even though not an EFA, cholesterol is needed for health. It is involved in the synthesis of vitamin D for use by the body; it helps make myelin, the coating around nerves; it synthesizes bile, a substance involved in the digestion and absorption of fats; and it helps manufacture hormones. All are indispensable functions within the human body.

In the body, cholesterol molecules attach to EFAs and are ferried through the bloodstream. As a result of this linkage, cholesterol can be changed into bile salts, which are required in the digestion of fats. Unless this happens, the body cannot properly dispose of cholesterol. When EFAs are unavailable, the cholesterol molecules latch onto saturated fat molecules and can end up as plaque on the inner wall of the arteries. Prostaglandin EFAs are needed to produce prostaglandin. These are hormone-like substances that regulate nearly every system in your body, including your cardiovascular, immune, endocrine, central nervous, digestive and reproductive systems.

When EFAs are in ample supply, your entire body functions better. In addition, immunity to disease and infection is greatly increased. EFA Deficiencies Signs of an EFA deficiency are dry, flaky skin and stiff, painful joints. These symptoms may indicate that your heart, brain, liver, and internal organs are EFAdeficient as well. The Real World One woman in my program lost a substantial amount of body fat but she was disturbed with the texture of her skin and hair. When I asked about her EFA intake, she admitted to not taking her safflower oil (one of the permissible EFAs on this program).

I encouraged her to start using it in her diet, and just one week later, she reported marked improvement in her skin and hair texture. Another case involved a competitive female bodybuilder who complained that her hair was falling out, her skin had become extremely dry, and her joints were stiff. After a complete analysis of the results of a blood test, I discovered that she was suffering from an EFA deficiency. This deficiency was aggravated by a restrictive diet in which she kept her calories and fats far too low. I put her

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on one tablespoon of flaxseed oil and six capsules of Evening Primrose Oil a day (a natural source of gamma-linolenic acid and linoleic acid).

Two weeks later, her hair stopped falling out and her skin was smooth and glowing. Not only that, her joint stiffness disappeared all together! EFAs and PMS EFA’s can alleviate symptoms of premenstrual syndrome (PMS). Physical symptoms include fluid retention, weight gain, swollen ankles, legs, and fingers. Add painful breasts, headaches and backaches, skin problems and food cravings. Mental symptoms of PMS are depression, tension, irritability, lethargy, weeping, tantrums, and lack of concentration. How Much Fat? Stay away from saturated fat. Each day, add one teaspoon of an EFA source to your diet. This will guard against an EFA deficiency. The best sources are: Parrillo Evening Primrose Oil™, Safflower oil, Flaxseed oil, Canola oil, Linseed oil and Hain All-Blend.

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Ron Harris

on midnight this December 31st. I do, however, believe that there is a good chance that many of the systems and industries we depend on for basic functions, shipping, banking, and telecommunications, will be temporarily crippled by the Y2K computer problem. Luckily for us the imminent Y2K is unlike a tornado or flood in that we have both plenty of warning and sufficient time to adequately prepare.

What does that mean to us as bodybuilders? I think it means it’s time to stock up. I don’t plan on missing a single meal just because the computer programmers of the world forgot that we were beginning a new millennium after 1999. In a worst-case scenario, many of us might have to live without electricity for a brief time (unless you buy a gas-powered generator) and perishable foods may spoil. Also, shipping slowdowns may prevent regularly scheduled deliveries.

This means it would be an excellent idea to stock up on food to be on the safe side. Meats would be a bad idea, as they will spoil within a few hours if not refrigerated. Of course we have coolers and for folks who experience the four seasons, January is cold and the outdoors can serve as a giant refrigerator for spoilable foods. Grains like rice and potatoes would make excellent choices. Now let’s talk about protein. In California, Florida and the winterwarm climates, the only protein source you could buy that would stay preserved would be some type jerky meats. I don’t know about you, but gnawing on strips of salty, leathery cowhide loaded up with preservatives doesn’t exactly get my mouth watering. Unlike most of America, we bodybuilders know all about supplements and how they can easily and effectively take the place of food if the situation calls for it. I think that now is the time to start buying extra canisters of Hi-Protein ™ and Optimized Whey Protein™.

Don’t forget the Protein bars™ as well. All of these products will store with no problem, sealed and ready. A few canisters of 50/50 plus™ wouldn’t be a bad idea either. Milk-flavored 50/50 plus™ can allow you to have your cereal if you want, since milk goes sour quite fast. I try to map out how much total protein I need in one day, and then buy enough supplements to ensure a month’s worth of it. You can do the same if you choose. All you need is a calculator, the product labels as a reference and about ten minutes to do the math. I intend to stock up on water. The hardcore survivalist type use 55-gallon drums of water. I intend on keeping jugs of drinking water on hand for Y2K. For me water is critical, because you can’t mix a single shake without it. And anyone who’s ever had a bar or two with nothing to drink knows what it’s like to be out in Death Valley in August – can you say, parched throat and the sensation of choking? You can days without food but only two or three without water before you die.

Although it’s outside the realm of this column, I intend on having enough cash to last a month, in small denominations. I wouldn’t be at all shocked if the whole ATM/debit card system crashes for a week or two on January first. If it does, you’ll be much better off if you have cold hard cash on hand. Finally, my advice is not to put this off. It won’t take much time or extra money and finding the essential items and getting them shipped to you in late December might present a problem. Maybe Y2Kaos will actually happen or maybe it’s just hyped-up, sensationalistic bugaboo. Here is what I intend to have on hand for Y2K: · Hi-Protein Powder™ · Optimized Whey Powder™ · 50/50 Plus Powder™ · Gallons of pure drinking water Like the saying goes, “Hope for the best, but prepare for the worst.” See you next time.

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Heather Picken

month I want to talk about calcium. Calcium is essential for strong bones and teeth and also plays a central role in the activation of muscular contractions. Many people don’t get enough calcium, especially women. Women are at risk for a very common disease, osteoporosis: a condition in which the bones slowly lose calcium and weaken as a result. A simple fall can result in a fractured hip and something as minor as stepping off a curb can crush vertebrae. Human bone lacking in calcium becomes brittle. Osteoporosis is most common in post-menopausal women.

The problem is the reduction in estrogen production. Estrogen helps keep bones strong. It is important to have plenty of calcium in your bones when you enter menopause because if you start into menopause with low mineral density (“thin bones”) then problems can occur quickly. To help in preventing osteoporosis, or reduce its impact, take in plenty of calcium to make sure your bones are strong. Though osteoporosis is more common in women, men can get it too. Build a strong skeleton when you’re young so you’ll have a strong skeleton when you’re old (1). Dairy products are high in calcium. Milk, yogurt, and cheese are all rich calcium sources. This is a problem in that milk and cheese are forbidden for serious bodybuilders. We like the calcium and protein content of dairy products but the fat and sugar create disadvantages that far outweigh the advantages. Milk has an ample amount of protein but contains lactose, a simple sugar that promotes fat storage.

These naturally rich sources of calcium are out of bounds. Still, we need calcium. Some vegetables contain a fair amount of calcium, especially the green leafy vegetables like spinach (1-5), but the intestines do not absorb the calcium from vegetable sources very efficiently. Vegetables contain oxalic acids, which bind to calcium and reduces its bioavailability. Bodybuilders generally avoid dairy products and vegetable calcium has absorption problems, so supplementation becomes very important. Calcium carbonate and calcium citrate are both good supplemental forms of calcium but avoid oyster shell calcium since it does not absorb well. Anyone with a history of kidney stones should probably choose calcium citrate since it is less prone to form kidney stones.

The adult human body contains 1,000 – 1,200 grams of calcium, 99% of which is in the skeleton. If calcium intake is inadequate the skeleton serves as a pool from which calcium will be withdrawn for other purposes. Bones are in a state of continual turnover and are constantly being replaced and remodeled. Existing bone is reabsorbed and new bone built. Three hormones are directly involved in calcium metabolism: parathyroid hormone (PTH), calcitonin (CT), and vitamin D (vitamin D functions like a hormone) (1-3). Parathyroid hormone acts to release calcium from bone to increase the plasma calcium level. Calcitonin has the opposite effect, causing calcium uptake into bone. A daily intake of 1,200 mg per day of calcium is recommended - unless a person has a diagnosis of osteoporosis, in which case 1,500 mg per day is usually recommended (2). It is virtually impossible to obtain this amount of calcium without the use of dairy products or supplements.

No problem, we at Parrillo Performance recognized the importance of calcium for athletes long ago and our Mineral-Electrolyte Formula™ provides 250 mg of elemental calcium per tablet. Two tablets of Mineral-Electrolyte Formula™ taken with five meals (or shakes) per day will yield 1250 mg of calcium per day. At less then a 8¢ per tablet, can you afford not to calcium supplement? Statistically, most women consume only about half the recommended daily amount of calcium, making it one of the most common nutritional deficiencies among the female population. Osteoporosis is an insidious disease that presents few clinical signs or symptoms until a fracture finally occurs and then it is too late to do anything about it. It is very important for women to maintain a regulated, adequate calcium intake during their youth and middle age in order to avoid osteoporosis in later years. Vitamin D has several actions that increase plasma calcium levels. Vitamin D increases the efficiency of intestinal calcium absorption, acts to decrease urinary calcium excretion, and promotes the release of calcium from bone. Since vitamin D increases calcium absorption, vitamin D deficiency will lead to low calcium.

Vitamin D is an interesting compound that in some ways acts more like a hormone than a vitamin. It was originally classified as a vitamin because it is associated with specific deficiencies: rickets and osteomalacia (3). Unlike other vitamins, your body is able to make its own vitamin D. It is a derivative of cholesterol called 7-dehydrocholesterol and is converted to pre-vitamin D3 in the skin during exposure to ultraviolet light. As an interesting side note, in northern climates where it is cold in the winter and people don’t spend much time in the sun, inhabitants sometimes develop low vitamin D levels which lead to low calcium levels. 25-hydroxyvitamin D3 is further metabolized in the liver and then the kidneys to produce its active form, 1,25-dihydroxyvitamin D3.

The dietary form of vitamin D is also a pre-vitamin and must be converted into the active form by sequential reactions in the liver and kidney (1,2). The main function of vitamin D is to help regulate calcium and phosphorus metabolism. Both calcium and phosphorous are required for bone formation, nerve and energy function, and other cellular processes. When calcium or phosphorous levels are low it causes the kidneys to make more of the active form of vitamin D, which in turn goes to the intestines and stimulates the synthesis of binding proteins for calcium and phosphorous. These binding proteins increase the absorption of the minerals by the intestine (3). Vitamin D also acts on the kidneys to reduce urinary excretion of calcium and phosphorous.

It stimulates the release of calcium and phosphorous from bone (a good thing) and acts to maintain normal calcium and phosphorous concentrations. Vitamin D seems to have no direct value as an ergogenic aid. There seems to be no performance boost from “extra” amounts of D but a vitamin D deficiency will certainly decrease performance. Actually, megadoses of D could be toxic if calcium levels exceed the normal range. Vitamin D deficiency in children causes rickets; a wasting disease in which in bones weaken and go soft, legs become bowed and growth is stunted. Vitamin D deficiency in adults is called osteomalacia and produces skeletal weakness and pain (3). Your body can make enough vitamin D to meet your needs if you receive adequate sunlight exposure.

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Many people, workaholics, the aged and sick, do not get a lot of sun. Supplementation is highly recommended for these groups. In this country, milk and other dairy products are fortified with vitamin D and this represents the main dietary source (1-6) for most Americans. Serious bodybuilders and fitness enthusiasts usually won’t drink milk or eat dairy. In order to prevent calcium or vitamin D shortfall they should supplement. The RDA for vitamin D is 200 IU for adults beyond 24 years of age, and 400 IU for people between six months and 24 years of age (2). The solution is an easy one: take our Essential Vitamin Formula™ and Mineral-Electrolyte Formula™ as proscribed and get on about the rest of your muscle building business. The calcium/ vitamin D base is covered. We’ll talk again next month!

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References

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

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

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

4. Sports Nutrition: Minerals and Electrolytes. Constance Kies and Judy Driskell. CRC Press, 1995. 5. Nutrients as Ergogenic Aids in Sports and Exercise. Luke Bucci. CRC Press, 1993.

5. Nutrition in Exercise and Sport. I. Wolinsky and J.F. Hickson. CRC Press, 1994.

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Vitamins and Minerals

approach has been used with extraordinary success by clients of mine for the past decade, old and young, male and female, fit and not-so-fit. The principles are “one-size-fits-all”. The variations occur in the specifics: the exercise poundage, your training intensity, the number calories you eat, etc, etc. The principles upon which this plan is constructed are the same ones used by the champions. Everyone is required to use weight training, aerobics, and diet to stimulate physical change.

Once the universal principles and methods are in place, the routine is customized to the individual. · Weight training is the cornerstone of any fitness program. Weights build muscle and strengthen tendons and ligaments. Weight training increases bone density (take note older women) and infuses the body with power as each muscle on the body is stressed, fed, recovers and grows bigger and stronger. I recommend a high intensity approach that uses a wide variety of exercises in three to four weekly weight sessions. We push hard then rest the body before lifting again. ·Aerobic training is extremely beneficial and the perfect compliment to a serious weight program. Aerobics improve the function of the heart, lungs, capillaries and the miles of veins that crisscross the body. Regular and repeated aerobic activity keeps the human plumbing clean and prevents clogging. Aerobics increase endurance and allows you to train harder and longer.

Cardio work burns body fat when you are at or near the caloric breakeven point. · Diet is the art and science of nutrition and supplementation. When done correctly, my diet and nutritional tactics (adopted from John Parrillo) allow you to reduce bodyfat, build muscle and shorten the training recovery process. In order to achieve all these great benefits, there needs to be balance, discipline and restraint in your eating habits. I advise my clients to not overeat or under-eat: to much food will increase fat deposits, and not enough food will stop muscle growth dead in it’s tracks. Strike the balance and eat correctly and often. EIGHT WEEKS TO A LEANER PHYSIQUE *Log your food intake - this is a must! Write down the amount you eat and the nutritional breakdown.

This is a big pain in the buttocks but becomes easy within a couple of days. We need to get a handle on how many calories we take in and the nutritional breakdown of the food we eat. How much protein, carbohydrates and fat do we eat? Whether the carbohydrates are starchy or fibrous, it all needs to be duly notated! The Parrillo Body Stat Kit contains a scale for weighing foods and the Parrillo Nutrition Manual contains the nutrient breakdown of weighed foods. This is less cumbersome than it seems; weigh and cook foods on the weekend for prepackaged consumption during the week. *Eat balanced meals 5 to 6 times per day. Meals should consist of a protein portion, a fibrous carb portion and a starchy carb portion. Fiberous carbs keep insulin levels stable and starchy carbs keep your energy high. Protein is critical for muscle growth and recovery but fat-free (or nearly) sources need to be used.

Fats are kept very low, 10% or less. *Start the eight-week shape up with a week of weighing and measuring your meals. You need to have a handle on the amount of calories you are currently ingesting in order to establish a baseline. How many grams of fat, protein and carbohydrates are you currently eating per day? This critical information is needed in order to create a leaner more muscular physique. If you don’t have any idea where you are, you won’t know where you are going, or how to get there. · For the sake of example let’s assume that you establish your caloric breakeven point (the amount you need to eat in order to maintain you current weight) at 3,000 calories per day. If you eat less than 3,000 you loose weight and if you consume more than 3,000 you gain weight.

This is called establishing the caloric baseline. Institute food weighing on day one of our eight-week shape-up program. · To lose a pound of fat a week you need to reduce your caloric expenditure by 3,500 calories. We extract 3,500 calories per week, 500 calories a day spread over the five meals. If you eat five meals daily, you could subtract 100 calories per meal, 500 total, to reduce the requisite 500 a day, 3,500 a week. *In the eight-week shape-up we establish our caloric baseline in Week I. You eat “normally”, weigh your portions, figure your caloric intake and settle in for the week. Weight train three days a week allowing rest days between sessions.

Train for no more than onehour using basic barbell and dumbbell exercises with a few machines movements thrown in. Keep your reps in the 8-10 range. No aerobics until the beginning of Week III. *In Week II we lose a pound of fat and maintain muscle mass. We have established our recommended five meals per day and for the sake of example, let’s assume at the end of Week I you have established your caloric baseline at 3,000 calories per day. Each meal would be 600 calories (5 x 600 = 3,000).

Now in Week II we need to cut calories by 500 per day, 3,500 per week. Our goal in Week II is to cut the calories down from 3,000 to 2,500 per day, so we reduce meal calories from 600 to 500. Intake 1.0 gram of protein per pound of body weight at each meal and obtain the balance of your allowable calories from equal amounts of starchy and fibrous carbohydrates. Keep training hard! *In Week III we keep the diet intact, calories holding at 2,500, and add aerobic training. We start with three 20- minute sessions per week, preferably in the morning on an empty stomach as this optimizes fat burning.

Try to burn 150 calories per session. Keep the weight training program intact but try to increase either poundage or reps to up the intensity. *In Week IV keep the aerobic session length the same but increase the intensity by going faster. Cardio training will create an energy deficiency, causing your body (already below your caloric breakeven point) to burn body fat as fuel. Aerobics stimulate the metabolism for hours after completion. At this juncture, begin taking 2-4 capsules of Parrillo Muscle Amino Formula™, branched chain amino acids with each meal, these will load your system with concentrated nutrients for stimulating muscle growth. *In Weeks V eliminate all starch from your last evening meal.

Up your daily protein intake to 1.5 grams per pound of body weight (per day) and hold the calories at 2,500. This will necessitate reducing the starch in your diet to allow for the additional protein and still make the total calories come out right. Keep the aerobics the same, but up your reps and drop your poundage in your weight training. Work in the 10-12 rep range. * In Week VI increase your cardio time to 30 minutes, four times per week, again, preferably in the AM on an empty stomach. We hold the calories steady at 2,500 and maintain the high protein intake.

The fat should be melting off by the bucketful at this juncture. We goose the weight training intensity by upping the reps to 12-15 and allow very little rest between sets, no more than one minute. We want to get a great pump, move quickly, keep the reps high, and feel the target muscle work on each and every rep. Supplement with Parrillo Optimized Whey™ & Advanced Lipotropic Formula™ to further stimulate fat oxidation. * In week VII we decrease our starchy carb intake by 10% and addback the “lost” calories by introducing John Parrillo’s Cap Tri® (MCT oil) to salads and grilled proteins. This is a great fuel source and offsets the energy loss that occurs when we reduce the starch in our diet. CapTri is a dense source of calories and is perfect for our fat emulsification purposes. You will have lost a tremendous amount of body fat by this time.

The high protein intake “spares’ muscle and while the scale might not show a vast difference, your body is noticeably better as friends, relatives and acquaintances are commenting and marveling by this time at your new look. For the final week, week VIII, we kick the aerobics up to five days per week, attempting to go for 40 minutes at each session. Eat the majority of your carbohydrates at breakfast and lunch and avoid starch altogether after 4 PM. Kick the weights up to 20- rep sets, drop the poundage and try to move as fast as possible between sets. Your energy will be fantastic but your strength will be down slightly. Finish the week in a bustle of activity and don’t reduce calories any further. There is a real danger of losing too much muscle at this point! · Take a Body Stat measurement every two weeks to determine fat loss. · Weight train three or four days per week, no more. · Food intake should be clean and avoid refined sugar and saturated fats. By the end of week eight you will have reached your target goal and will have radically transformed your body.

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Kelly Greene

“correctly” for about three and a half years. When I say correctly, I mean persistent hard training that incorporates weights, cardiovascular exercise and proper nutrition. I spent many years searching for the secret of a great physique. I was chubby up until the age of fourteen and I never liked what I saw in the mirror.

I went on many diets but I never got the results I was hoping for. I didn’t stick to any diet long enough, nor did I diet correctly, and never achieved the type of appealing results I sought. When I finally did stick to a diet, I lost forty-five pounds. Good huh? Nope. Sorry. I looked frail, skinny and had absolutely no shape to my body at all. Most of the weight I lost was muscle, even though I didn’t realize it at the time. I guess you could call me “skinny-fat”. I looked thin in clothing, but I still carried a lot of body fat. I eventually learned that this was due to the years of yo-yo dieting. My diets were nothing more than periods of starvation where I effectively trained my body to burn muscle and store fat.

I spent 19-years stuck in the yo-yo diet syndrome, just basically maintaining my “skinny-fat figure”. I spent a lot of time in and out of the gym. I would always get discouraged when I didn’t see the results I wanted and would stop training. I even took a job at a local gym once, hoping to find the secrets to building a great physique. I learned a lot about the different exercises, the forms and techniques, but this still didn’t produce the results I was looking for. I was just about ready to give up when I heard of a local gym that offered customized nutritional programs. I did a little detective work, found them, and promptly joined that gym. I immediately enrolled in their nutritional program. I wasn’t the most genetically gifted person in the world, but I also knew that I didn’t want to stay where I was with my skinny-fat body.

And mentally I felt ready. Unfortunately, this particular program was good - but not great. Eventually, it didn’t produce the results I wanted. I now realize that programs like this, a mass-marketed program, are far to general. This one allowed too many processed carbohydrates and even allowed simple sugars! About the time I was becoming disillusioned, a friend of mine suggested that I contact a local nutrition guru named Todd Swinney. He said that Todd was helping many people and that I should give him a call. I didn’t have anything to lose so I called Todd and scheduled an appointment. First off, Todd took a body fat test, so we knew exactly where we were at. He talked to me intelligently about proteins, carbohydrates, fats, supplements, fluids and my workout program. He customized a meal plan for me and totally restructured what I had been doing.

It was extremely informative: his nutrition program taught me about the advantages of frequent eating, adding protein, reducing fat, tinkering with carbohydrates to gain or lose weight. Almost immediately things began happening! My body was changing quickly and I could tell that I was gaining muscle and losing fat! More than a tune-up, this was a basic overhaul of everything I had been taught and all that I had been doing. I began following Todd’s program and almost immediately dramatic changes began to happen. Wow! I thought, for once, REAL RESULTS! I was so happy to finally see results for all my efforts! I felt that I was finally in control of my body! Then came August of 1996. While vacationing in Ocean City, Maryland I was enjoying a brisk cardio session pedaling on a mountain bike down Coastal Highway. One of the giant Ocean City public transit buses attempted to pass me but hit the bike instead! I was slammed up against the bus, thrown up into the air and crashed to the ground. Things haven’t been quite the same since then.

I spent months in physical therapy without any relief from the lower back pain that still plagues me to this day. I realize that I’m very lucky to be alive and lucky to be in one piece, but there have been many ups and downs in the three years since the accident. I’m still on maintenance therapy. I am limited in my exercise choice, but I have found ways to get results anyway. Todd got me straightened out on my diet: I eat six or seven small meals each day. I cook my food twice a week and carry it around with me portioned-out in individual Tupperware® containers. I have learned how to use diet to get lean and muscular and this was the most important thing I learned from Todd.

The missing ingredient over the years was proper nutrition. I draw a real distinction between diet and nutrition. This summer, something unexpected happened. Five weeks before the NPC Maryland State Bodybuilding and Fitness Championships, my best friend Debbie Barnes, a top NPC National Lightweight competitor, suggested that I enter the competition. I laughed. I had never competed before and didn’t know beans about contest prep, posing, or anything to do with it. I talked to Todd about it and he said it seemed like a great idea! He said he would assist me in the contest prep and get me ready for the show. Todd handled the diet and Debbie assisted me with the posing and other basics of contest prep. Much to my surprise, I won! I am the current NPC Maryland State lightweight women’s bodybuilding champion!

Thanks Debbie and Todd: I owe you a lot! My new physique has given me a

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great deal of confidence and I’m flattered when people approach me with their own problems regarding their physiques. With women, I’m most often asked about flattening the tummy or toning the hips and thighs. I get amused when they talk about weights and say that they don’t lift weights because they don’t want to become “too muscular”. My advice is to learn what works for you and your body type. Just as a rough piece of stone needs a sculptor to chisel away to find the beauty underneath, you might need someone to assist you on your way to your physique goals. There is really nothing new about the secret I found. It’s been around for years. I had to uncover it and make it work in my own life. I hope you can do the same. Thanks again to all those who have been by my side during this quest and good luck to you who are about to embark on the journey!

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Parrillo Protein Bars

Today however, there’s a trend toward “function-specific” bars; that is, supplement bars designed for specific fitness needs. Take our Parrillo Bars™, for example. We have three different types of bars, each one tailored for a particular use.

The Parrillo Supplement Bar™ is perfect as an in-between meal snack to boost your caloric intake, as a way to add calories to your diet, as a pre or post workout snack. Each bar contains 250 calories, 11 grams of high-biological value protein, and 37 grams of quality carbohydrate. You also get five grams of CapTri®, which unlike the fat in many bars isn’t stored as fat in the body. The Parrillo Supplement Bar™ is manufactured from nutritionally valuable ingredients such as rice bran, oat bran, brown rice, rice dextrin, and Parrillo protein blend (whey protein isolate and milk protein isolate) and it comes in five delicious flavors: Cappuccino, Chocolate, Peanut Butter, Vanilla, and Layered Chocolate/Peanut Butter. For those of you who want to bump up your protein requirements, we have the Parrillo Protein Bars™ - in Fudge Brownie, Peanut Butter Delight, Strawberry Shortcake, and Banana Flavors.

This 230-calorie bar contains 20 grams of high biological value protein and 30 grams of slow-release carbohydrate. This formulation offers the perfect 60:40 ratio of carbohydrates to protein and is ideal for all athletes. Third, we offer the Parrillo Energy Bars™, which are slightly higher in carbohydrates and contain our own proprietary brand of MCT oil, CapTri®(the fuel your body prefers for its energy).In addition to that, the bars contain 14 grams of high biological value protein.

The carbohydrates used in the formula are maltodextrin, brown rice syrup, oat bran, starch, and crisp rice - all slow release carbohydrates that help maintain steady energy levels through the day. This product comes in several flavors: French Vanilla, Sweet Milk Chocolate, Apple Cinnamon, Chocolate Raspberry, Butter Rum and Chocolate Mint. Our Energy Bars™ can be used in numerous ways: to increase calories to stimulate the metabolism, to provide you with extra caloric energy for an extra-intense workout and to help accelerate recovery following your workout. Behind the Bars What distinguishes all of our bars from most bars on the market is the absence of sucrose and fructose as a sweetening agent and long chain fats. Fructose, simple sugars, and fats, are the least optimal foods to include in a proper diet. In the body, they convert easily to body fat because of the way they’re metabolized.

Take fructose, for example. Because of fructose’s molecular structure, the liver readily converts it into a long-chain triglyceride (a fat) and therefore, a majority of the fructose you consume in these products can ultimately end up as body fat on your physique. Read the labels on most bars, and you’ll find that most bars are as high in fat and simple sugars as a standard candy bar - definitely not what you need when trying to get lean and muscular.

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Maggie Greenwood-Robinson

potato is a major contributor to obesity - even more than overeating is, say some health experts. Generally, people are now eating less fattening foods, but paradoxically, obesity is on the rise. Lack of physical activity may be the most reasonable explanation. If you’re not exercising as much as you’d like, it could be due to lack of energy. Good news: There are two natural weight-loss supplements that may help energize you for exercise.

One of these is MCT oil, available from Parrillo Performance as CapTri®. MCT oil provides twice the energy of protein and carbohydrate (8.3 calories per gram versus 4 calories per gram for carbohydrates and protein) and is absorbed into the bloodstream as rapidly as glucose or blood sugar, the cellular fuel made available from the breakdown of carbohydrates. Also, MCT oil is preferentially used as fuel for energy, instead of being stored by the body. Medium chain fatty acid fragments can diffuse into the cell very quickly, where they are burned immediately for energy - at the same time as glucose.

The ability of MCTs to enter the cells in this manner has a glucosesparing effect, meaning that glucose and its stored counterpart, muscle glycogen, last longer without being depleted. The longer glycogen reserves last, the more energy you have for activities and fat-burning exercise. To boost your

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endurance during exercise, take MCT oil with a carbohydrate source, perhaps a sports drink.

This combination has been shown in research to spare glycogen while making fat more accessible for fuel. Gradually introduce MCT oil into your diet at the rate of a few teaspoons a day until you are eating two to three tablespoons a day. Another excellent supplement is Creatine Monohydrate, also available from Parrillo Performance. Creatine builds the volume of energy-producing compounds in your muscle cells so you can work out harder. Take four 5-gram doses a day for five days. Afterwards, five grams once a day - about a teaspoon - will keep your muscles saturated with enough extra Creatine to maintain the positive effects.

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Jennifer Hendershott

Santa Monica on July 30th. She was understandably elated by this major victory; “It was the thrill of a lifetime to win this show. There were eighteen other contestants in my class (the medium height class) and the first order of business was to make sure I wouldn’t be overlooked in the mob. I went in determined to be noticed and when I was called out for the second round of comparisons, I knew that I would get a fair viewing.” With the sheer number and high quality of physiques it would be easy to get swallowed up and lost in the mind-boggling array of bodies. Yet Jennifer, with her tight physique and 1000-watt smile was not to be ignored.

Jenny placed second in the first portion of the contest, the two-piece swimsuit round, held on Friday. On Saturday morning she blasted through her patented floor routine and amazed the judges and other competitors with her complex, difficult, acrobatic performance. She has never been outscored in the performance round though ironically, she was less than enthused by her performance; “I was actually quite disappointed and upset. My routine felt flat and I felt tired and fatigued. I would call it average by my standards.” Regardless of her reservations, the judges ranked it first and Hendershott shot into the driver’s seat. Jennifer took 5th in the final component of the competition, the one-piece swimsuit round. No matter, Jennifer Hendershott had accumulated enough points to win her height class.

To make victory even sweeter, Jenny “nailed” her explosive routine at the night show in front of a packed house. This time her execution was superb, even by her own lofty standards, “I was definitely on. I felt so good that at the conclusion, rather than perform two consecutive back-flips (no hands) as I normally do, I went ahead and did three. The crowd cheered like crazy and it was fantastic to hear the tremendous response.” Jennifer Hendershott had dazzled the packed house with pyrotechnic-style acrobatics and unique strength moves that caused the judges and audience to respond like Arnold S had just walked onstage. JENNIFER HENDERSHOTT CAPTURES HER HEIGHT CLASS AT NPC USA FITNESS NATIONALS! Jennifer made some substantive changes in her diet and training in preparation for this show. “I typically use a six to eight week cycle and this time I took a full twelve weeks to prepare. My trainer, Mike Davies, devised a different approach to my diet and I achieved the best condition of my life.

I felt healthier and my hair, skin and nails reacted far better to this new diet than some I’ve used in the past.” Basically, Mike conceptualized a rotating

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fourday diet plan that manipulated the ingredients each day in order keep her metabolism burning fat and retaining muscle. Jennifer is hoping to receive an invite to participate in the 2000 Arnold Classic which will be held this coming February. “As I mentioned in my article in the August, 1999 issue of the Parrillo Performance Press, one of my major competitive goals is to compete in front of my hometown crowd at the Arnold in Columbus, Ohio.” We are positive that the sight of seeing Jenny Hendershott flying through the air like a gazelle in full flight will bring even the sometimes blasé’, seen-it-all Arnold audience clean out of their seats. And with as much improvement in her physique between now and February as she made between her last two shows there is no telling who’s apple cart she might upset! Keep a tight eye on this woman; her career is on a rocketlike trajectory path and who can say how quick she’ll get there.

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Chest Training

much mental intensity can destroy your athletic performance as surely as too little will lead straight to defeat. Intensity, in the broad and general sense, is the gathering of mental energies, the narrowing of mental focus, the manipulation of emotions to improve athletic performance. Intensity has several components: * Intensity is being able to push into the pain zone where the muscle growth lies. To trigger muscular gains you have to undergo some physical discomfort.

Performing extra reps or using heavier poundage requires the athletes to subject themselves to the pain of strain. Those who avoid the pain zone and stay in the comfort zone never progress past their current level. Progress does not reside in the comfort zone. To get bigger and stronger we have to lift heavier weights for more reps or go longer and harder in aerobic training. Intensity allows you to bust through the pain barrier. *Intensity is a first cousin to willpower. Willpower is essential for success in athletics, academics, the workplace or life itself. Life is competition in one form or another, and without willpower you will lose out to those of equal (or lesser) talent who have more willpower than you are. Intensity can be counterproductive: If you are too intense you will alienate everyone around as you careen out of control and head for injury or disaster. Willpower for applied athletics requires a middle solution, don’t ignore it, don’t overdo it.

Like a bodybuilding Goldilocks use the middle way: not too much, not too little, just right. * Intensity is also the ability to “psyche up” right before a set in order to perform better. A proper psyche-up enables the athlete to exceed their realistic capabilities and perform “over their head”. The psychedup athlete can squeeze out more reps or work with heavier poundage. Psyche is something you get better at the more you use it. A proper psyche is a skill, a tool, a method for boosting performance and the more you practice, it the better you get. * Webster defines intensity as “Exceptionally great concentration, power or force”. Concentration is a great word and a key concept in the whole mental question. Champions have an ability to focus in on the athletic task at hand to the total exclusion of everything else. A champion can “become one” with their sport, losing themselves, becoming totally absorbed. Which is a good thing; performance is improved when the athlete is totally concentrated. So how do you improve the mental aspect of training and performing? There are many methods and you should work with one every time you train. The idea is simple and direct: prior to every weight training set, and particularly on the heaviest ones, take a moment, clear your mind and get focused on the task at hand.

Visualize yourself lifting the weight then actualize that visualization, psyching your self up just before you attack the weight. Don’t allow yourself to lift a weight unless you are centered, psyched and concentrated! 1. Visualization: See yourself performing the about to happen set. Close your eyes and picture yourself in the gym. Invent a mental movie with you approaching the bar or machine with the weight loaded. Watch yourself as you handle the poundage for the required reps, using perfect technique and explosive technique. Make your mental movie detailed. The world’s foremost authority on training and nutrition has just taken over THE WORLD—the world wide web that is. John Parrillo announces the launching of the newest version of Parrillo.com. You will find the absolute best information on nutrition, training and stretching available on the world wide web today. Order on our on-line, totally secure, shopping cart. No one else brings you information and products like Parrillo Performance. What clothes are you wearing? Run it through one time and open your eyes. Visualization improves the more you do it. 2. The psyche-up: After you have visualized yourself performing the set, stand up and take three long breaths. Keep your mind clear of everything other than you conquering this poundage. Walk to the weight, grip the handles and get angry and aroused. Anger will cause the adrenal gland to secret adrenaline into the bloodstream and you will feel exhilarated as you rip the weight up for the first rep. The psyche-up occurs between the visualization and the commencement of the rep.

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Champion bodybuilders and powerlifters are able to keep the psyche going during the set. This is something you too should work towards. 3. Repetition: To excel at anything you need repetition. That is why we practice fundamentals so often. You have to practice the fundamentals of mental preparation just as you would any athletic drill. Repetition will serve you well. Practice visualization on every set but save the psyche-up procedure for the top set with the really big weight. We don’t want to waste precious adrenaline on light warmup sets and therefore we only psyche on our top set of each exercise. Repetition will cause you to progress very quickly in this critical aspect of training. Don’t neglect the mental aspect of weight training. Learning to pysche up correctly will result in additional poundage and extra reps. All of which equates to muscular growth. Try it and see for yourself.

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Ron Harris

Performance. This simple formula kept Duggan alive through dozens of combat missions as a helicopter door gunner in Vietnam and it happens to be a formula for success in just about any undertaking you can name. A near identical motto goes: “If you fail to plan, you plan to fail.” What does all this have to do with bodybuilding? Just about everything. In bodybuilding, as in life, those who cruise along aimlessly, without a plan rarely accomplish anything significant.

Dumb luck (or great genetics in the case of bodybuilding) will allow a few exceptions to this rule but for the most part, the cliché adages about planning prove eerily true time and time again. A carefully thought-out plan allows you to achieve goals with regular consistency – assuming you are realistic in your goal setting. Goals and plans, by definition, operate within a predetermined time frame. You conceive a goal and then plan how to reach it. Planing converts dreams into reality and not some fuzzy day far down the road of life but here and now. In case you haven’t figured it out, I’ll spell it out for you: without a plan dreams never become reality. Plan Your Meals A busy schedule that includes work, school, family and social obligations is never an excuse for missing a meal or skipping critical nutritional supplementation. Planning ensures that you eat the proper foods at the proper time each and every day. Planning is dependent on prior preparation, literally. You must learn to prepare mass quantities of clean, nutritious food for consumption later in the week.

Pick a weekend day when you have the time and inclination. The first order of business is to go to the grocery store, then get your buns into the kitchen. Have a cooking festival and whip up enough bodybuilding chow to last you for the balance of the workweek. Broil or grill chicken breasts, turkey and fish in massive quantities. Separate dozens of egg whites for omelets, open and prep cans of tuna, cook up plenty of rice and potatoes. Steam vegetables by the heaping handful and toss giant bowls of salad. Separate the veggies into individual zip-loc bags. Each day before departing for work, simply throw all your pre-cooked meals into Tupperware containers. Mix up several shakes of Hi-Protein™ or Optimized Whey Protein™ and store them in Tupperware plastic bottles. Pre-pack a post-workout shake of 50/50 Plus™ or concoct your own using Parrillo Protein Powder and Pro Carb™. Pack it all into a zippered cooler and you are set for a perfect day of eating. Now that’s planning! Pre-planned Supplementation Don’t forget to have plenty of Parrillo bars on hand. Keep Parrillo bars in your cooler, gym bag, glove compartment, desk drawer or briefcase.

These bars are a Godsend for every conceivable nutritional situation. Protein Bars™, Energy Bars™, and the old standby, the Parrillo Nutrition Bar™, all have a slightly different nutritional makeup, so read labels and see which of these fantastic bars best suits your needs. It’s also advisable to keep your pill supplements, Essential Vitamins™, Mineral Electrolyte™ and the various amino formulations, in small containers or plastic baggies. This amino will save you from having to haul pill bottles with you everywhere you go. All this may seem like a lot of work, but it becomes second nature after a few days. It’s actually a very small price to pay in terms of time invested versus benefits received. Proper food and supplement preparation can ensure that you never miss a muscle building meal. Consistency is critical to progressive improvement.

To maximize your physique potential you need to have a plan and then execute it with precision. Plan your workouts It somehow seems cool in the MTV age to follow an instinctive training plan, one in which you don’t decide what you will do in a training session until you’re in the gym. Believe me, it is far superior to have a plan of attack beforehand. NFL teams don’t just wander out onto the field thinking, “we should try to get the ball downfield and into the end zone somehow.” Instead, they follow a carefully devised series of plays and have an overall plan of attack. So should you. Physical ability and desire will only take you to a certain point. Beyond that, an intelligent strategy is necessary. For a bodybuilder this means planning meals and knowing exactly what you intend to accomplish each and every time you train. Have a written plan for your workout. Jot down exercises, sets and reps to be performed ahead of time you will have a far more focused and productive workout.

Write the results down afterwards as this gives you a way to gauge your success and provides the data necessary to make future corrections. If you meet or exceed your planned lifts you know you are making progress. How else do you judge whether or not your workout was productive if you don’t plan and track? Certainly getting a pump is a good thing but it is hardly quantitative; you need written results to compare to previous or future workouts. Think about it beforehand and write the results down afterwards. Plan, Plan, Plan! First, establish goals - such as putting an inch onto your chest measurement or adding twenty pounds to your squat – then come up with a plan. Otherwise you are just another daydreamer without a direction or a clue. Write down each goal and list a reason or two why this goal is important. Set a time limit and devise an intelligent method for achieving your particular goal. It may be as simple as adding five pounds to your final set in a particular exercise for four consecutive weeks, or doublingup on a movement during the course of a week in order to “bring it up”. Review your goals before each workout. I like to take a look at the goals for the day first thing every morning. Constantly evaluate your progress to see if your approach is working. If not,

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try something else.

Also, tell everyone you know about your goals. Knowing everyone is watching you and expecting you to succeed is one hell of an incentive to keep you on track. Hopefully you will see the power of planning and will ponder Sergeant Duggan’s timeless advice. Practice the five P’s – Prior preparation prevents poor performance - then incorporate them into your game plan. Besides, practicing the five P’s is a recipe for success in just about anything you want to accomplish in this life. Now, what are you waiting for? Don’t you have something you need to get started on right now? With a plan for success you are planning on succeeding. So let’s get moving people!

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