A Monthly Magazine For All Bodybuilding, Fitness and ... · 23 Beyond Crunches: Hard Science, Hard...

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

PUBLISHER

John Parrillo

EDITOR AT LARGE

Marty Gallagher

ART DIRECTOR

Jim Reckley

CONTRIBUTINGWRITERS

Colleen FisherMarty GallagherMaggie Greenwood-RobinsonSteve HamptonRon HarrisArt Roberson, MD, PhDCliff Sheats, MSTodd SwinneyPavel Tsatsouline

CONTRIBUTINGPHOTOGRAPHERS

Cincinnati Reds PRJames DevaneyAndrea Du CaneTroy JenningsMike NevauxJohn ParrilloJames ReckleyPatsy Whigham

John Parrillo’sPERFORMANCE

PRESS

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

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Features

44444Eddie TaubenseeThe Days Of the One Dimensional Athlete Are Overby Marty Gallagher

Vitamins and Minerals, Part IIAn In Depth Look Into Calcium and Vitamin Dby John Parrillo

John

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John Parrillo’s

PERFORMANCE PRESS

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Columns

44444December 1999

Kelly GreeneFrom Tragedy To Triumphby Todd Swinney

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88888Parrillo BarsFit Every Fitness Needby John Parrillo

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Get In the Best Shape Of Your Life!An Eight Week Shape-Upby Colleen Fisher & Marty Gallagher

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NPC National Championships-First In Print!A Photographic Report1414141414

1616161616

1818181818Y2KaosDefy the Computer Gods With Preparation

by Ron Harris

2323232323Beyond Crunches: Hard Science, Hard AbsTwist Your Way To Shredded Absby Pavel Tsatsouline

On the cover: EddieTaubensee. Photocourtesy of CincinnatiReds

2424242424 The Glycemic IndexA Fool’s Paradiseby Steve Hampton

2626262626Good Eats For Good HealthNutrition To Burn Fat!by Cliff Sheats, M.S., Clinical Nutritionist

Cold weather is fastapproaching and it’stime to cover up thatfabulous physique.But if you are gonna go,go in style. Go in com-fort. Go in Gator’s GymBodybuilding Gear. Thebest looking, longestlasting bodybuildingclothing available.Gator’s high quality ma-terial delivers comfortand style without com-promising wear. Call ustoday at 1-800-344-3404

Cold weather is fastapproaching and it’stime to cover up thatfabulous physique.But if you are gonna go,go in style. Go in com-fort. Go in Gator’s GymBodybuilding Gear. Thebest looking, longestlasting bodybuildingclothing available.Gator’s high quality ma-terial delivers comfortand style without com-promising wear. Call ustoday at 1-800-344-3404.

4 John Parrillo’s Performance Press • December 1999 Orderline: 1•800•344•3404

Par

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tebyMarty Gallagher

EDDIE TAUBENSEEBIG LEAGUE BALLPLAYERThe Days Of The One-dimensional Ballplayer Are Over

Only a rare few reach the pinnacle ofeither athletics or academics. Statisti-cally, it is easier to win a Pulitzer Prizethan to break into the starting lineupof a professional football, basketballor baseball team. Think of the sheernumber of high school and collegeathletes playing the three majorsports. Feeding players into the baseof the athletic pyramid are hundreds

of colleges and thousands of highschools. Colleges have thousands ofathletes participating in the threesports and in high schools tens ofthousands of young men playfootball, baseball or basketball. Thereare less then a thousand professionalfootball and baseball players andeven fewer NBA basketball players.The odds of a high school ballplayerreaching the NBA, NFL or NL/AL areabout on par with the same athletewinning a 60-million dollar statelottery or getting struck by lightningwhile waxing the Mustang. So thequestion begs: what type of manmakes it to the top and becomes astarter in one of the three majorsports in the year 2000? It takes, asmy father is fond of saying, “Onehell-of-a man.” To play pro ballnowadays requires that the ballplayerpossess every athletic attribute:speed, size, strength, agility andendurance all rolled into a completeand balanced package. Anythingless simply won’t cut it in the athleticstratosphere.

MEET EDDIE TAUBENSEE Eddie is the starting catcher for theplayoff contending Cincinnati Redsand talking with him divulges the de-gree of athletic completeness requiredto break into the starting lineup of abig league team in this day and age.Taubensee is the total package: big, tall,fast, lean, agile, skilled and smart. Hisathletic attributes are compounded withthe invaluable mental attributes of com-mitment and tenacity. He relentlesslyseeks self-improvement in baseball, hispassion and livelihood. He continuallyseeks ways in which to polish his skillsand is never complacent or satisfied.

At Taubensee’s level if you show theslightest sign of skill degradation some21-year old whiz-bang bonus baby is sud-denly trying to elbow you out of a mil-lion-dollar salary and a starting slot. Lifein pro sports is like living in the shark tank:eat or be eaten. How, after clawing yourway to the top, do you maintain and im-prove? Taubensee knows the secret. First,establish a big league skill set. After hebecame good enough to play at the high-est level of a pro sport, Eddie began tocross-train. Cutting edge athletes usecross-training in order to get better evenwhen they are already the best. Cross-training is comprised of five disciplines:weight training, aerobics, diet, stretch-ing and recuperation. If you train andeat correctly, as the smart pro athletesalready do, you can maintain or improve,even as a veteran, and cross-trainingmakes you far less susceptible to injury.

BALL PLAYER OR ATHLETE?Cross-training is a major reason why topathletes are playing longer. Numerousplayers credit its practice with extend-ing their careers. In the old days weighttraining was thought to make youmuscle-bound and diet was when youordered one Big Mac instead of two.

If you train and eat cor-rectly, as the smart proathletes already do, youcan maintain or improve,even as a veteran, andcross-training makesyou far less susceptibleto injury.

Speed, size, strength, agilityand endurance all rolled intoa complete and balancedpackage.

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Info-Line: 513•531•1311 John Parrillo’s Performance Press • December 1999 5

Eddie Taubensee: Big League Ballplayer

Eddie Taubensee is typicalof the new breed of cat, menwho cross-train to maximizetheir already awesome ge-netics: “I weighed 220 with16% bodyfat in 1998 andthis year I weigh 235 witharound 11.5% bodyfat. I ambigger, stronger and leanerand therefore a betterballplayer and I give thecredit to weight trainingand proper eating.” A pow-erful testament to the trans-formation powers of seri-ous cross-training Baseball is a graceful,thoughtful game almosttranquil when compared tothe physical contact, fran-tic pace and nonstop actionof pro basketball or football. In base-ball the skills required vary greatly fromposition to position depending onwhether the player is hitting, fieldingor pitching. Hitting requires power, tim-ing, swift bat speed and intricate mus-cular and hand-eye coordination. Field-ing requires speed, agility, hand-eye co-ordination, explosiveness, timing andaccuracy. Further, the skills required toplay second base would vary radicallywhen compared to the skills of a catcheror a left fielder. Pitchers are a breedunto themselves with unique skills, buteven pitching icons like Nolan Ryan re-ligiously lifted weights. Inthe olden days, baseballplayers were geneticnaturals, marvels of naturewho played ball and didlittle else. The old breed ofbaseball player might bebest exemplified by a fa-mous tale: A future hall-of-fame baseball player washaving a couple of post-game Jack Daniel shotswhile smoking a Marlboroin a bar. The mother of sev-eral young boys, all ofwhom idolized the player,approached him and repri-manded him severely. “You should be ashamedof yourself; what kind of ex-ample are you setting? You

call yourself an athlete?” “Lady,” our hero countered, “I ain’t anathlete, I’m a ballplayer!” Ah yes, there has been a certain resis-tance amongst top ballplayers to em-brace the new athletic orthodoxy ofcross-training. But the truth of the mat-ter is that by weight training and dietingcorrectly you can add muscle, reducebody fat and forestall injury. All thisfurther magnifies already awesome ge-netic gifts. The days of the one-dimen-sional ballplayer are fast becoming athing of the past. Why? At the top lev-els of professional sports everyone is

talented and possesses su-perior genetics, everyone ishighly skilled; otherwisethey never would have risento the top. If everyone is big,strong, fast, agile, skilledand talented how does thesmart ballplayer get a leg upon others competing for thesame position? The smartballplayer becomes bigger,stronger and faster throughthe scientific use of weighttraining and diet. Footballand basketball players, withthe need for bulk and musclein order to deal with thephysical contact inherent intheir sports, made the con-nection that cross-trainingimproves performance long

ago. In Baseball, while there is no ath-letic advantage to being built like an M-1 Abrams tank, any fool can see thatMark McGwire didn’t build those armsthrough fielding practice, he built themin the gym with curls, benches and tri-ceps work.

THE ATHLETIC ODYSSEY OFEDDIE TAUBENSEE

Eddie Taubensee is a great example ofthe modern cross-trained ballplayer. Hewas born in Texas and moved to Floridaearly. From the age of ten EddieTaubensee aspired to become a profes-

sional baseball player. Heplayed peewee baseball thenhigh school ball at LakeHowell High School inMaitland, Florida. Soon abuzz began to generatearound young Eddie. Hecould be good enough to goall the way to the top, theysaid. “I had a lot of pro ballscouts watching me playduring my senior year.”Drafted out of high schoolin 1986 by the CincinnatiReds in the sixth round, Eddieplayed the farm system be-fore making his pro debut in1991 as a Cleveland Indian.He spent three seasons as aHouston Astro until, as fatewould have it, the Reds re-

Just playing the game is no longer goodenough. Athletes must find other ways toimprove themselves.

Plyometrics are an intricate part ofTaubensee’s training.

Photo by James Devaney



Eddie Taubensee: Big League Ballplayer

acquired him in 1994. “I admired DaleMurphy and Andre Dawson as a kid,and of course, Johnny Bench (the Redshall-of-fame catcher) was an inspiration.Bench could hit the home run ball, blastline drive RBI’s and his defensive skillswere second to none.” Bench, like YogiBerra before him, showed that a catchercould impact a game both defensivelyand offensively. Eddie works with athleticsuper trainer MahmoodGhaisarzsdadeh. The twomen developed a cross-training program that hashelped Taubensee dra-matically. Mahmood de-vised a regimen that com-bined weight training andspeed training; each cus-tomized to a catcher’sspecific requirements andfurther to Eddie’s particu-lar body type. Mahmoodmakes extensive use ofPlyometric training to im-prove Eddie’s muscularexplosiveness. Eddiedoesn’t need the ponder-ous strength of a superheavyweight powerlifter;rather he needs the explo-sive power to leap out of a full catcher’scrouch and fire a baseball with pinpointaccuracy 120-feet to pick off a base run-ner stealing second. Mahmood be-lieves that the key to convertingweight-trained power into a usable ath-letic power is Plyometric training. Thetheory behind plyometrics is intriguing:use a series of explosive leaps, jumps,thrusts and kicks to “load” explosive-ness into the muscle. To improve verti-cal leaping ability the Plyometric rem-edy might call for depth jumping. Theathlete would leap off a 3-4 foot box,land on the ground and rebound asquickly and as explosively as possible.Bounding high into the air immediatelyupon contacting the ground, a jump andleap constitutes one rep. This type oftraining infuses quads, hips and calveswith explosiveness, a fabulous athleticattribute. Plyometrics have been de-signed for virtually every muscle group.Mahmood has Eddie perform specificPlyometric exercises that enhance base-

ball-related explosive power. “A typical Mahmood designedPlyometric workout might take an hourto complete and contain three or fourdifferent drills or exercises. We mightdo each drill for ten reps and perhapsthree sets.” The common criticism lev-eled at plyometrics is that the bound-ing and leaping is potentially injurious.Yet Eddie demurs. “I have never had a

stress injury of any type fromplyometrics.” Plyometrics mimic thesituational explosiveness of baseballand the argument can be made thatplyometrics actually decrease game re-lated injuries by accustoming the ath-lete to the violent bursts of energy acrucial play or full-speed bat swing re-quires. Eddie makes his big physicalimprovement in the off-season. “I canreally concentrate on lifting and correcteating in the off-season. That all goesout the window when the regular base-ball season starts, particularly the nu-tritional part. It is extremely hard to eatcorrectly when you travel so much.”Eating is important to Eddie.

NUTRITION AND THE MODERNATHLETE

Eddie subscribes to the idea thatcorrect diet and proper nutrition re-sults in improved sports performance.It only stands to reason that a ballplayer with 10% body fat will be faster,

more agile, and an all-around betterathlete than with a 20% body fat level.“I love the Parrillo nutritional supple-ments. Particularly the Parrillo Opti-mized Whey Protein Powder™ and theParrillo Sports Nutrition Bars™. Thebars are a huge hit in the Reds club-house and I eat a chocolate Raspberrybefore each game. I give ‘em out tothe other players before a game and

they are very popu-lar.” Eddie willcarry tubs of thevarious Parril lopowders in his lug-gage and mixesshakes in his hotelroom in order tokeep his proteinand carb intake up.He doesn’t want to“melt away” duringthe season andfinds that late sea-son fatigue can becurbed a bit if hesupplements whenon the road. Duringthe season he willweight train a fewtimes a week; per-form some cardio

and stretching in order to hang ontothose off-season gains. “Often I willtrain after a home game. Just head tothe weight room and get in a work-out. It might only last 15-minutes butthese short in-season weekly work-outs go a long way towards holdingyour edge.” Eddie Taubensee is at the height ofhis career. His skills are at their zenithand his combination of experienceand professionalism bode well for hisimmediate professional future. He isdetermined to improve further andgiven his demonstrated ability to addfurther improvement where none wasthought possible, bet on the fact thatMr. T. will be lifting and leaping andsupplementing and cross-training likea mad man in the coming off-season.Expect to see a bigger, leaner, faster,more agile and hostile Eddie T. comethe year 2000-baseball season. EddieTaubensee is both a ball player andan athlete.

Flexibility is a key ingredient to injury prevention. Trystretching with a partner, as illustrated in the ParrilloPerformance Training Manual, for optimal results.


Nat

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by Maggie Greenwood-Robinson Ph.D.

Natural Weight Loss Miracles:Regaining Your “Oomph”

Are you physically inactive, or toopooped to work out at times? Beinga couch potato is a major contribu-tor to obesity - even more than over-eating is, say some health experts.Generally, people are now eatingless fattening foods, but paradoxi-cally, obesity is on the rise. Lack of

Maggie Greenwood-Robinson, Ph.D.is a certified nutrition consultant andthe author or co-author of 13 books inthe health and fitness field.

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 ofenergy. Good news: There are two natural weight-loss supplements thatmay 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 calo-ries 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 storedby the body. Medium chain fatty acid fragments can diffuse into the cell veryquickly, where they are burned immediately for energy - at the same time asglucose. The ability of MCTs to enter the cells in this manner has a glucose-sparing effect, meaning that glucose and its stored counterpart, muscle glyco-gen, last longer without being depleted. The longer glycogen reserves last, themore energy you have for activities and fat-burning exercise. To boost your endurance during exercise, take MCT oil with a carbohy-drate source, perhaps a sports drink. This combination has been shown inresearch to spare glycogen while making fat more accessible for fuel. Gradu-ally introduce MCT oil into your diet at the rate of a few teaspoons a dayuntil you are eating two to three tablespoons a day. Another excellent supplement is Creatine Monohydrate, also availablefrom Parrillo Performance. Creatine builds the volume of energy-produc-ing compounds in your muscle cells so you can work out harder. Take four5-gram doses a day for five days. Afterwards, five grams once a day -about a teaspoon - will keep your muscles saturated with enough extraCreatine to maintain the positive effects.

The World’s Foremost Authority on Training and Nutrition


New

s &

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by John Parrillo

Fit Every Fitness Need

Parrillo Bars™

Once upon a time, to paraphraseGertrude Steins’ observation that inart, a rose … is a rose … is a rose; asupplement bar … is a bar ... is a bar... is a bar. Today however, there’s atrend toward “function-specific”bars; that is, supplement bars de-signed for specific fitness needs. Take our Parrillo Bars™, for ex-ample. We have three differenttypes of bars, each one tailoredfor a particular use. The ParrilloSupplement Bar™ is perfect as anin-between meal snack to boostyour caloric intake, as a way to addcalories to your diet, as a pre or postworkout snack. Each bar contains 250 calories, 11grams 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’tstored as fat in the body.

The ParrilloSupplement Bar™

is manufacturedfrom nutritionallyvaluable ingredi-ents such as ricebran, oat bran,brown rice, ricedextrin, and Parrillo protein blend(whey protein isolate and milk pro-tein isolate) and it comes in five deli-cious flavors: Cappuccino, Chocolate,Peanut Butter, Vanilla, and LayeredChocolate/Peanut Butter. For those of you who want to bumpup your protein requirements, we havethe Parrillo Protein Bars™ - in FudgeBrownie, Peanut Butter Delight,Strawberry Shortcake, and BananaFlavors. This 230-calorie bar contains20 grams of high biological value pro-tein and 30 grams of slow-release car-

bohydrate. This formulation offers theperfect 60:40 ratio of carbohydratesto protein and is ideal for all athletes. Third, we offer the Parrillo EnergyBars™, which are slightly higher in car-bohydrates and contain our own pro-prietary brand of MCT oil,CapTri®(the fuel your body prefers forits energy).In addition to that, the barscontain 14 grams of high biological

value protein. Thecarbohydrates usedin the formula aremaltodextrin, brownrice syrup, oat bran,starch, and crisp

rice - all slow release carbohydratesthat help maintain steady energy lev-els through the day. This productcomes in several flavors: French Va-nilla, Sweet Milk Chocolate, Apple Cin-namon, Chocolate Raspberry, ButterRum and Chocolate Mint. Our Energy Bars™ can be used innumerous ways: to increase caloriesto stimulate the metabolism, to pro-vide you with extra caloric energy foran extra-intense workout and to helpaccelerate recovery following yourworkout.

Behind the Bars What distinguishes all ofour bars from most bars onthe market is the absence ofsucrose and fructose as asweetening agent and longchain fats. Fructose, simple

sugars, and fats, are the least optimalfoods to include in a proper diet. In thebody, they convert easily to body fat be-cause of the way they’re metabolized.Take fructose, for example. Because offructose’s molecular structure, the liverreadily converts it into a long-chain trig-lyceride (a fat) and therefore, a majorityof the fructose you consume in theseproducts can ultimately end up as bodyfat on your physique. Read the labels on most bars, andyou’ll find that most bars are as high infat and simple sugars as a standard candybar - definitely not what you need whentrying to get lean and muscular.

(Special) It’s abodybuilder’s worstnightmare! Thinkinghe’s doing somethingpositive for turninghis body into a mus-cular “work ofart”...only to find outhe’s back pedalingand adding fat to hisbody instead of thehard, sinewy musclehe so strongly desires.

But fortunately, a top bodybuilding nutrition expert has finallyunraveled the mystery of why thousands of well intentionedbodybuilders are getting fat, instead of shredded, despite think-ing they’re following a strict of dieting. The culprit is a new line of extremely popular, high protein, lowcarbohydrate diet bars dozens of companies have flooded themarket with in the past 18 months. And if you frequently (or justoccasionally) eat these bars, please read every last word of this vitalmessage. It will be critical to maintaining a sharp, lean physique. Here’s why this message is so crucial. According to John Par-rillo, one of America’s top bodybuilding nutrition and trainingexperts, if you eat the wrong kind of bars (and a full 87% of all dietbars on the market fall into this category)...You’ll Put On More Fat Than If YouAte A Hershey Or Snickers Bar! Here’s why according to Parrillo! “Practically all these bars touta very high protein, low carbohydrate content, which leads thebodybuilder to believe he’s following a strict diet.” Getting fat, while thinking you’re dieting, is becoming an epidemic.“Getting cut and losing bodyfat has always been a priority withthe people I work with so l would write up detailed diet plans forthem. When I reviewed the pictures clients would send me, it waspretty obvious they weren’t following any type of diet at all. Theywere smoother than Charles Barkley’s head. “But when I questioned them, they all would swear up and downthey were being very strict about their diets because practicallyall they ate were the high protein, low carb diet bars, so theyfigured they had found the magical potion that would forever trans-form their physique. The most common remark I heard was, “thelabel said 25 grams of protein, only 10 grams of carbs, and a littlefat...” so that’s all I ate, I thought it was like a contest diet!” Parrillo explains why this is such a common problem with highprotein, low carb, diet bars. “Virtually all of the most aggres-sively marketed bars use sucrose and fructose as their sugarsource because it’s cheap. And sucrose and fructose cause a veryrapid insulin spike. If the insulin is not used up quickly, and itseldom is, the liver automatically converts it to liquid fat thatfills fat tissues like a water balloon! “

Top Bodybuilding Nutrition Expert Reveals Why ThousandsOf Bodybuilders Are Getting Fat- Instead Of Shredded-EvenThough They Think They’re Following A Strict Diet.

However, instead of trying to buck a trend Parrillo knewwas becoming very popular, he simply created a diet barthat can be eaten three to four times a day.. .but without fearof getting the insulin spike that causes fat tissue to swelllike a just sprained ankle.Introducing The No Fat Parrillo Energy Bar™

Parrillo Energy Bars™ are different because the carbohy-drate source he uses is derived from rice. Since this causesa much, much slower release of insulin, there is no extreme,fat causing insulin spike that’s so common with other bars.In addition to its non-fat producing qualities, the ParrilloEnergy Bar™ contains 14 grams of high biological proteinfor muscle growth and repair! And that’s not all. In fact, thismay be the next beneficial feature of all. Parrillo EnergyBars™ contain a unique, proprietary blend of MCT oil (me-dium chain Triglycerides) and MCT’s act as a powerful en-ergy source that will help push you through the most gruel-ing workouts...but again, the calories from this awesomeMCT formulation...can’t be stored as fat. With Parrillo En-ergy Bars™ you get shredded and strong...not fat andsloppy...guaranteed.John’s Personal Guarantee of Satisfaction!Dear Friend, You simply wouldn’t believe the number of sincere andhonest bodybuilders I’ve talked to recently who have expe-rienced tremendous increases in body fat after eating a lotof the popular diet bars in the market, that were supposed tomake them lean and muscular. It’s a big problem few compa-nies will address because quite obviously, they have a fi-nancial interest in sweeping the problem under the rug. Andif you’ve experienced this problem like almost everyonewho’s used these bars...I’d like to personally invite you totry my new Parrillo Energy Bars™. You have my personalguarantee that you will not suffer the same type of problem.I fact, I’ll take all the Risk, you risk Nothing!Yes, Try My Bars Risk Free. Simply call this quick toll free number 1-800-344-3404 andplace your order for Parrillo Energy Bars™ now. (They comein six delicious flavors, chocolate raspberry, apple cinna-mon, butter rum, French vanilla, sweet milk chocolate andchocolate mint.) Try them for 30 days. And if you’re notcompletely and totally satisfied with them, simply return theunused portion for a prompt and courteous refund. That’show convinced I am of the quality and effectiveness of mybars! I guarantee they won’t make you fat! Just lean andmuscular, you have my word on it!

Sincerely,

Warning To All Bodybuilders Who Have Ever Eaten A High Protein, Low Carb Diet Bar!

Top Bodybuilding Nutrition Expert Reveals Why ThousandsOf Bodybuilders Are Getting Fat- Instead Of Shredded-EvenThough They Think They’re Following A Strict Diet.

John Parrillo ç


Tra

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sby Todd Swinney

Kelly GreeneFrom Tragedy To Triumph

Please allow me to introduce myself,my name is Kelly Greene, I’m from Balti-more, Maryland and I’m thirty-sevenyears old. I have been training “cor-rectly” for about three and a half years.When I say correctly, I mean persistenthard training that incorporates weights,cardiovascular exercise and proper nu-trition. I spent many years searching forthe secret of a great physique. I waschubby up until the age of fourteen andI never liked what I saw in the mirror. Iwent on many diets but I never got theresults I was hoping for. I didn’t stick toany diet long enough, nor did I diet cor-rectly, and never achieved the type ofappealing results I sought. When I fi-nally did stick to a diet, I lost forty-fivepounds. Good huh? Nope. Sorry. Ilooked frail, skinny and had absolutelyno shape to my body at all. Most of theweight I lost was muscle, even though Ididn’t realize it at the time. I guess youcould call me “skinny-fat”. I looked thinin clothing, but I still carried a lot of bodyfat. I eventually learned that this wasdue to the years of yo-yo dieting. My

diets were nothing more than periodsof starvation where I effectively trainedmy body to burn muscle and store fat. Ispent 19-years stuck in the yo-yo dietsyndrome, just basically maintaining my“skinny-fat figure”. I spent a lot of time in and out of thegym. I would always get discouragedwhen I didn’t see the results I wantedand would stop training. I even took ajob at a local gym once, hoping to findthe secrets to building a great physique.I learned a lot about the different exer-cises, the forms and techniques, but thisstill didn’t produce the results I was look-ing for. I was just about ready to giveup when I heard of a local gym that of-fered customized nutritional programs.I did a little detective work, found them,and promptly joined that gym. I immedi-ately enrolled in their nutritional pro-gram. I wasn’t the most geneticallygifted person in the world, but I alsoknew that I didn’t want to stay where Iwas with my skinny-fat body. And men-tally I felt ready. Unfortunately, this par-ticular program was good - but not great.Eventually, it didn’t produce the resultsI wanted. I now realize that programslike this, a mass-marketed program, arefar to general. This one allowed toomany processed carbohydrates andeven allowed simple sugars! About the time I was becoming disil-lusioned, a friend of mine suggestedthat I contact a local nutrition gurunamed Todd Swinney. He said thatTodd was helping many people and thatI should give him a call. I didn’t haveanything to lose so I called Todd andscheduled an appointment. First off,Todd took a body fat test, so we knewexactly where we were at. He talked tome intelligently about proteins, carbo-hydrates, fats, supplements, fluids andmy workout program. He customized ameal plan for me and totally restruc-tured what I had been doing. It was ex-

tremely informative: his nutrition pro-gram taught me about the advantagesof frequent eating, adding protein, re-ducing fat, tinkering with carbohy-drates to gain or lose weight. Almostimmediately things began happening!My body was changing quickly and Icould tell that I was gaining muscle andlosing fat! More than a tune-up, thiswas a basic overhaul of everything Ihad been taught and all that I had beendoing. I began following Todd’s pro-gram and almost immediately dramaticchanges began to happen. Wow! Ithought, for once, REAL RESULTS! Iwas so happy to finally see results forall my efforts! I felt that I was finally incontrol of my body! Then came Augustof 1996. While vacationing in OceanCity, Maryland I was enjoying a briskcardio session pedaling on a mountainbike down Coastal Highway. One of thegiant Ocean City public transit busesattempted to pass me but hit the bikeinstead! I was slammed up against thebus, thrown up into the air and crashedto the ground. Things haven’t beenquite the same since then. I spentmonths in physical therapy without anyrelief from the lower back pain that stillplagues me to this day. I realize that I’mvery lucky to be alive and lucky to bein one piece, but there have been manyups and downs in the three years sincethe accident. I’m still on maintenancetherapy. I am limited in my exercisechoice, but I have found ways to getresults anyway. Todd got me straight-ened out on my diet: I eat six or sevensmall meals each day. I cook my foodtwice a week and carry it around withme portioned-out in individualTupperware® containers. I havelearned how to use diet to get lean andmuscular and this was the most impor-tant thing I learned from Todd. The miss-ing ingredient over the years wasproper nutrition. I draw a real distinc-

Photo by Patsy Whigham

Kelly Greene

The future is now!The Parrillo

Computer NutritionProgram, Phase II

has arrived.

Why train and eatlow-tech when youcan go high-tech.Don’t get left in thestone age as wehead into the newmillenium.

tion between diet and nutrition. This summer, something unex-pected happened. Five weeksbefore the NPC Maryland StateBodybuilding and Fitness Cham-pionships, my best friend DebbieBarnes, a top NPC NationalLightweight competitor, sug-gested that I enter the competi-tion. I laughed. I had never com-peted before and didn’t knowbeans about contest prep, pos-ing, or anything to do with it. Italked to Todd about it and hesaid it seemed like a great idea!He said he would assist me inthe contest prep and get meready for the show. Toddhandled the diet and Debbie as-sisted me with the posing andother basics of contest prep.Much to my surprise, I won! Iam the current NPC MarylandState lightweight women’s body-building champion! Thanks Debbie and Todd: Iowe you a lot! My new physique has givenme a great deal of confidence andI’m flattered when people ap-proach me with their own prob-lems regarding their physiques.With women, I’m most oftenasked about flattening thetummy or toning the hips andthighs. I get amused when theytalk about weights and say thatthey don’t lift weights becausethey don’t want to become “toomuscular”. My advice is to learnwhat works for you and yourbody type. Just as a rough pieceof stone needs a sculptor tochisel away to find the beautyunderneath, you might needsomeone to assist you on yourway to your physique goals.There is really nothing newabout the secret I found. It’sbeen around for years. I had touncover it and make it work inmy own life. I hope you can dothe same. Thanks again to allthose who have been by my sideduring this quest and good luckto you who are about to embarkon the journey!

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I began following Todd’sprogram and almost imme-diately dramatic changesbegan to happen. Wow! Ithought, for once, REAL RE-SULTS! I was so happy tofinally see results for all myefforts! I felt that I was fi-nally in control of my body!


by Colleen Fisher 1998 NPC Master’s Champion & Marty Gallagher

Shape Up In Eight Weeks-The Easy Way!

Okay, you are determined to do it thistime. No more fooling around. You feelthat you have the desire and the deter-mination and now you are looking forthe plan. Look no further. This ap-proach has been used with extraordi-nary success by clients of mine for thepast decade, old and young, male andfemale, fit and not-so-fit. The principlesare “one-size-fits-all”. The variationsoccur in the specifics: the exercisepoundage, your training intensity, thenumber calories you eat, etc, etc. Theprinciples upon which this plan is con-structed are the same ones used by thechampions. Everyone is required to useweight training, aerobics, and diet tostimulate physical change. Once theuniversal principles and methods are inplace, the routine is customized to theindividual.• Weight training is the cornerstone

of any fitness program. Weightsbuild muscle and strengthen ten-

dons and ligaments. Weighttraining increases bone density(take note older women) and in-fuses the body with power aseach muscle on the body isstressed, fed, recovers andgrows bigger and stronger. Irecommend a high intensity ap-proach that uses a wide varietyof exercises in three to fourweekly weight sessions. Wepush hard then rest the bodybefore lifting again.•Aerobic training is extremelybeneficial and the perfect com-pliment to a serious weight pro-gram. Aerobics improve thefunction of the heart, lungs,capillaries and the miles of veinsthat crisscross the body. Regu-lar and repeated aerobic activ-ity keeps the human plumbingclean and prevents clogging.Aerobics increase enduranceand allows you to train harder

and longer. Cardio work burnsbody fat when you are at or nearthe caloric breakeven point.

• Diet is the art and science of nutri-tion and supplementation. Whendone correctly, my diet and nutri-tional tactics (adopted from JohnParrillo) allow you to reducebodyfat, build muscle and shortenthe training recovery process. Inorder to achieve all these greatbenefits, there needs to be balance,discipline and restraint in your eat-ing habits. I advise my clients tonot overeat or under-eat: to muchfood will increase fat deposits, andnot enough food will stop musclegrowth dead in it’s tracks. Strikethe balance and eat correctly andoften.

EIGHT WEEKS TO A LEANERPHYSIQUE

*Log your food intake - this is a must!Write down the amount you eat and the

nutritional breakdown. This is a big painin the buttocks but becomes easy withina couple of days. We need to get ahandle on how many calories we takein and the nutritional breakdown of thefood we eat. How much protein, carbo-hydrates and fat do we eat? Whetherthe carbohydrates are starchy or fi-brous, it all needs to be duly notated!The Parrillo Body Stat Kit contains ascale for weighing foods and the Par-rillo Nutrition Manual contains the nu-trient breakdown of weighed foods.This is less cumbersome than it seems;weigh and cook foods on the weekendfor prepackaged consumption duringthe week. *Eat balanced meals 5 to 6 times perday. Meals should consist of a proteinportion, a fibrous carb portion and astarchy carb portion. Fiberous carbskeep insulin levels stable and starchycarbs keep your energy high. Proteinis critical for muscle growth and recov-ery but fat-free (or nearly) sources needto be used. Fats are kept very low, 10%or less. *Start the eight-week shape up witha week of weighing and measuring yourmeals. You need to have a handle onthe amount of calories you are currentlyingesting in order to establish abaseline. How many grams of fat, pro-tein and carbohydrates are you cur-rently eating per day? This critical in-formation is needed in order to create aleaner more muscular physique. If youdon’t have any idea where you are, youwon’t know where you are going, orhow to get there.

• For the sake of example let’s as-sume that you establish your ca-loric breakeven point (the amountyou need to eat in order to main-tain you current weight) at 3,000calories per day. If you eat lessthan 3,000 you loose weight and ifyou consume more than 3,000 you

Week By Week How To Do Program


Shape Up In Eight Weeks-The Easy Waygain weight. This is called estab-lishing the caloric baseline. Insti-tute food weighing on day one ofour eight-week shape-up program.

• To lose a pound of fat a week youneed to reduce your caloric expen-diture by 3,500 calories. We extract3,500 calories per week, 500 calo-ries a day spread over the fivemeals. If you eat five meals daily,you could subtract 100 calories permeal, 500 total, to reduce the requi-site 500 a day, 3,500 a week.

*In the eight-week shape-up we es-tablish our caloric baseline in Week I.You eat “normally”, weigh your por-tions, figure your caloric intake andsettle in for the week. Weight train threedays a week allowing rest days betweensessions. Train for no more than one-hour using basic barbell and dumbbellexercises with a few machines move-ments thrown in. Keep your reps in the8-10 range. No aerobics until the be-ginning of Week III. *In Week II we lose a pound of fatand maintain muscle mass. We have es-tablished our recommended five mealsper day and for the sake of example,let’s assume at the end of Week I youhave established your caloricbaseline at 3,000 calo-ries per day. Eachmeal would be 600calories (5 x 600 =3,000). Now in WeekII we need to cut calo-ries by 500 per day, 3,500per week. Our goal inWeek II is to cut the calo-ries down from 3,000 to2,500 per day, so we reducemeal calories from 600 to 500.Intake 1.0 gram of protein perpound of body weight at eachmeal and obtain the balanceof your allowable calories fromequal amounts of starchy andfibrous carbohydrates. Keep traininghard! *In Week III we keep the diet intact,calories holding at 2,500, and add aero-bic training. We start with three 20-minute sessions per week, preferablyin the morning on an empty stomach asthis optimizes fat burning. Try to burn150 calories per session. Keep the

weight training program intact but tryto increase either poundage or reps toup the intensity. *In Week IV keep the aerobic sessionlength the same but increase the inten-sity by going faster. Cardio training willcreate an energy deficiency, causingyour body (already below your caloricbreakeven point) to burn body fat asfuel. Aerobics stimulate the metabo-lism for hours after completion. At thisjuncture, begin taking 2-4 capsules ofParrillo Muscle Amino Formula™,branched chain amino acids with eachmeal, these will load your system withconcentrated nutrients for stimulatingmuscle growth. *In Weeks V eliminate all starch fromyour last evening meal. Up your dailyprotein intake to 1.5 grams per poundof body weight (per day) and hold thecalories at 2,500. This will necessitatereducing the starch in your diet to al-low for the additional protein and stillmake the total calories come out right.Keep the aerobics the same, but up yourreps and drop your poundage in yourweight training. Work in the 10-12 reprange.

*In Week VI increase

your cardio time to 30 minutes,four times per week, again, preferablyin the AM on an empty stomach. Wehold the calories steady at 2,500 andmaintain the high protein intake. Thefat should be melting off by the buck-etful at this juncture. We goose theweight training intensity by upping thereps to 12-15 and allow very little restbetween sets, no more than one minute.We want to get a great pump, move

quickly, keep the reps high, and feelthe target muscle work on each andevery rep. Supplement with ParrilloOptimized Whey™ & Advanced Lipo-tropic Formula™ to further stimulatefat oxidation. * In week VII we decrease ourstarchy carb intake by 10% and add-back the “lost” calories by introduc-ing John Parrillo’s Cap Tri® (MCT oil)to salads and grilled proteins. This isa great fuel source and offsets theenergy loss that occurs when we re-duce the starch in our diet. CapTri isa dense source of calories and is per-fect for our fat emulsification pur-poses. You will have lost a tremen-dous amount of body fat by this time.The high protein intake “spares’muscle and while the scale might notshow a vast difference, your body isnoticeably better as friends, relativesand acquaintances are commenting andmarveling by this time at your new look. For the final week, week VIII, we kickthe aerobics up to five days per week,attempting to go for 40 minutes at eachsession. Eat the majority of your car-bohydrates at breakfast and lunch and

avoid starch altogether after 4 PM.Kick the weights up to 20-

rep sets, drop thepoundage and try to

move as fast as pos-sible between sets.

Your energy will be fan-tastic but your strengthwill be down slightly.Finish the week in a

bustle of activity and don’treduce calories any further.

There is a real danger of los-ing too much muscle at thispoint!

• Take a Body Stat measure-ment every two weeks to deter-mine fat loss.

• Weight train three or four daysper week, no more.

• Food intake should be clean andavoid refined sugar and satu-rated fats.

By the end of week eight you willhave reached your target goal and willhave radically transformed your body.


LightweightYaz Boyum

OVERALL

OVERALL

MiddleweightVilma Caez

HeavyweightSharon Robelle

Fitness5’2” & Under

Melanie WebbFitness Over 5’2”

& Under 5’4½”Cathryn Crane

Fitness 5’4½”& Over

Elizabeth Streeter

1999 NPC NATIONAL BODYBUILDING &1999 NPC NATIONAL BODYBUILDING &


OVERALL

Super-HeavyweightAaron Maddron

HeavyweightKing Kamali

Light HeavyweightRodney St. Cloud

MiddleweightVladymir Senatus

LightweightJoseph Pacello

BantamweightMarvin Ward

FITNESS CHAMPIONSHIPS Orlando, FLFITNESS CHAMPIONSHIPS Orlando, FL

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by John Parrillo

Vitamins and Minerals, Part IIAn In Depth Look Into Calcium and Vitamin D

Last month we discussed vitamins and mineralsand took a long look at vitamin C and thiamin, twovitamins both very important for athletes. This monthI want to talk about calcium. Calcium is essential forstrong bones and teeth and also plays a central rolein the activation of muscular contractions. Manypeople don’t get enough calcium, especially women.Women are at risk for a very common disease, os-teoporosis: a condition in which the bones slowlylose calcium and weaken as a result. A simple fallcan result in a fractured hip and something as minoras stepping off a curb can crush vertebrae. Humanbone lacking in calcium becomes brittle. Osteoporo-sis is most common in post-menopausal women. Theproblem is the reduction in estrogen production.Estrogen helps keep bones strong. It is important tohave plenty of calcium in your bones when youenter menopause because if you start into meno-pause with low mineral density (“thin bones”) thenproblems can occur quickly. To help in preventingosteoporosis, or reduce its impact, take in plenty ofcalcium to make sure your bones are strong. Thoughosteoporosis is more common in women, men canget it too. Build a strong skeleton when you’re youngso 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 aproblem in that milk and cheese are forbidden forserious bodybuilders. We like the calcium and pro-tein content of dairy products but the fat and sugarcreate disadvantages that far outweigh the advan-tages. Milk has an ample amount of protein but con-tains lactose, a simple sugar that promotes fat stor-age. These naturally rich sources of calcium are outof bounds. Still, we need calcium. Some vegetablescontain a fair amount of calcium, especially the greenleafy vegetables like spinach (1-5), but the intes-tines do not absorb the calcium from vegetablesources very efficiently. Vegetables contain oxalicacids, which bind to calcium and reduces itsbioavailability. Bodybuilders generally avoid dairyproducts and vegetable calcium has absorption prob-lems, so supplementation becomes very important.

Calcium carbonate and calcium citrate are bothgood supplemental forms of calcium but avoid oys-ter shell calcium since it does not absorb well. Any-one with a history of kidney stones should prob-ably choose calcium citrate since it is less prone toform kidney stones. The adult human body con-tains 1,000 – 1,200 grams of calcium, 99% of which is

in the skeleton. If calcium intake is inadequate theskeleton serves as a pool from which calcium will bewithdrawn for other purposes. Bones are in a stateof continual turnover and are constantly being re-placed and remodeled. Existing bone is reabsorbedand new bone built. Three hormones are directly in-volved in calcium metabolism: parathyroid hormone(PTH), calcitonin (CT), and vitamin D (vitamin D func-tions like a hormone) (1-3). Parathyroid hormone actsto release calcium from bone to increase the plasmacalcium level. Calcitonin has the opposite effect, caus-ing calcium uptake into bone.

A daily intake of 1,200 mg per day of calcium isrecommended - unless a person has a diagnosis ofosteoporosis, in which case 1,500 mg per day is usu-ally recommended (2). It is virtually impossible toobtain this amount of calcium without the use of

dairy products or supplements. No problem, we atParrillo Performance recognized the importance ofcalcium for athletes long ago and our Mineral-Elec-trolyte Formula™ provides 250 mg of elemental cal-cium per tablet. Two tablets of Mineral-ElectrolyteFormula™ taken with five meals (or shakes) per daywill yield 1250 mg of calcium per day. At less then a8¢ per tablet, can you afford not to calcium supple-ment? Statistically, most women consume only abouthalf the recommended daily amount of calcium, mak-ing it one of the most common nutritional deficien-cies among the female population. Osteoporosis isan insidious disease that presents few clinical signs

Parrillo Perfor-mance recog-nized the impor-tance of calciumfor athletes longago and our Min-eral ElectrolyteFormula™ pro-vides 250 mg ofelemental cal-cium per tablet.

Vitamins and Minerals, Part II

or symptoms until a fracture finally occurs and then itis too late to do anything about it. It is very importantfor women to maintain a regulated, adequate calciumintake during their youth and middle age in order toavoid osteoporosis in later years.

Vitamin D has several actions that increaseplasma calcium levels. Vitamin D increases the effi-ciency of intestinal calcium absorption, acts to de-crease urinary calcium excretion, and promotes therelease of calcium from bone. Since vitamin D in-creases calcium absorption, vitamin D deficiencywill lead to low calcium. Vitamin D is an interestingcompound that in some ways acts more like a hor-mone than a vitamin. It was originally classified asa vitamin because it is associated with specific de-ficiencies: rickets and osteomalacia (3). Unlike othervitamins, your body is able to make its own vitaminD. It is a derivative of cholesterol called 7-dehy-drocholesterol and is converted to pre-vitamin D3in the skin during exposure to ultraviolet light. Asan interesting side note, in northern climates whereit is cold in the winter and people don’t spend muchtime in the sun, inhabitants sometimes develop lowvitamin D levels which lead to low calcium levels.25-hydroxyvitamin D3 is further metabolized in theliver and then the kidneys to produce its activeform, 1,25-dihydroxyvitamin D3. The dietary formof vitamin D is also a pre-vitamin and must be con-verted into the active form by sequential reactionsin the liver and kidney (1,2).

The main function of vitamin D is to help regu-late calcium and phosphorus metabolism. Both cal-cium and phosphorous are required for bone for-mation, nerve and energy function, and other cellu-lar processes. When calcium or phosphorous lev-els are low it causes the kidneys to make more of

the active form of vitamin D, which in turn goes tothe intestines and stimulates the synthesis of bind-ing proteins for calcium and phosphorous. Thesebinding proteins increase the absorption of the min-erals by the intestine (3). Vitamin D also acts on thekidneys to reduce urinary excretion of calcium andphosphorous. It stimulates the release of calciumand phosphorous from bone (a good thing) andacts to maintain normal calcium and phosphorousconcentrations. Vitamin D seems to have no directvalue as an ergogenic aid. There seems to be noperformance boost from “extra” amounts of D but avitamin D deficiency will certainly decrease perfor-mance. Actually, megadoses of D could be toxic ifcalcium levels exceed the normal range. Vitamin Ddeficiency in children causes rickets; a wasting dis-ease in which in bones weaken and go soft, legsbecome bowed and growth is stunted. Vitamin Ddeficiency in adults is called osteomalacia and pro-duces skeletal weakness and pain (3).

Your body can make enough vitamin D to meetyour needs if you receive adequate sunlight expo-sure. Many people, workaholics, the aged and sick,do not get a lot of sun. Supplementation is highlyrecommended for these groups. In this country, milkand other dairy products are fortified with vitaminD and this represents the main dietary source (1-6)for most Americans. Serious bodybuilders and fit-ness enthusiasts usually won’t drink milk or eatdairy. In order to prevent calcium or vitamin D short-fall they should supplement. The RDA for vitaminD is 200 IU for adults beyond 24 years of age, and400 IU for people between six months and 24 yearsof age (2). The solution is an easy one: take ourEssential Vitamin Formula™ and Mineral-Electro-lyte Formula™ as proscribed and get on about therest of your muscle building business. The calcium/vitamin D base is covered. We’ll talk again nextmonth!

References1. 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 Acad-emy Press, 1989.

3. Sports Nutrition: Vitamins and Trace Ele-ments. 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 andExercise. Luke Bucci. CRC Press, 1993.

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

The Parrillo Mineral ElectrolyteFormula™ and Essential VitaminFormula™ combine to provide youwith essential nutrients you needfor growth.


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sby Ron Harris

Y2Chaos?Defy The Computer Gods With Preparation

I’m not Chicken Little. You’ll neverhear me running around screaming,“The sky is falling! The sky is falling!”I do not believe that the world is goingto end on midnight this December 31st.I do, however, believe that there is agood chance that many of the systemsand industries we depend on for basicfunctions, shipping, banking, and tele-communications, will be temporarilycrippled by the Y2K computer problem.Luckily for us the imminent Y2K is un-like a tornado or flood in that we haveboth plenty of warning and sufficienttime to adequately prepare. What does that mean to us as body-builders? I think it means it’s time tostock up. I don’t plan on missing asingle meal just because the computerprogrammers of the world forgot thatwe were beginning a new millenniumafter 1999. In a worst-case scenario,many of us might have to live withoutelectricity for a brief time (unless youbuy a gas-powered generator) and per-ishable foods may spoil. Also, ship-ping slowdowns may prevent regularlyscheduled deliveries. This means itwould be an excellent idea to stock upon food to be on the safe side. Meatswould be a bad idea, as they will spoil

within a few hours if not refrigerated.Of course we have coolers and for folkswho experience the four seasons, Janu-ary is cold and the outdoors can serveas a giant refrigerator for spoilablefoods. Grains like rice and potatoeswould make excellent choices. Nowlet’s talk about protein. In California, Florida and the winter-warm climates, the only protein sourceyou could buy that would stay pre-served would be some type jerkymeats. I don’t know about you, butgnawing on strips of salty, leatherycowhide loaded up with preservativesdoesn’t exactly get my mouth water-ing. Unlike most of America, we body-builders know all about supplements

and how they can easily and effectivelytake the place of food if the situationcalls for it. I think that now is the timeto start buying extra canisters of Hi-Pro-tein™ and Optimized Whey Protein™.Don’t forget the Protein bars™ as well.All of these products will store with noproblem, sealed and ready. A few can-isters of 50/50 plus™ wouldn’t be a badidea either. Milk-flavored 50/50 plus™can allow you to have your cereal ifyou want, since milk goes sour quitefast. I try to map out how much totalprotein I need in one day, and then buyenough supplements to ensure amonth’s worth of it. You can do thesame if you choose. All you need is acalculator, the product labels as a refer-ence and about ten minutes to do themath. I intend to stock up on water. Thehardcore survivalist type use 55-gallondrums of water. I intend on keepingjugs of drinking water on hand for Y2K.For me water is critical, because youcan’t mix a single shake without it. Andanyone who’s ever had a bar or twowith nothing to drink knows what it’slike to be out in Death Valley in August– can you say, parched throat and thesensation of choking? You can days

without food but only two or three with-out water before you die. Although it’s outside the realm of thiscolumn, I intend on having enoughcash to last a month, in small denomi-nations. I wouldn’t be at all shocked ifthe whole ATM/debit card systemcrashes for a week or two on Januaryfirst. If it does, you’ll be much betteroff 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 moneyand finding the essential items and get-ting them shipped to you in late De-cember might present a problem. MaybeY2Kaos will actually happen or maybeit’s just hyped-up, sensationalisticbugaboo. Here is what I intend to haveon hand for Y2K:

· Hi-Protein Powder™· Optimized Whey Powder™· 50/50 Plus Powder™· Gallons of pure drinking water

Like the saying goes, “Hope for thebest, but prepare for the worst.” Seeyou next time.

The Total Performance Package™Includes the Parrillo Nutrition Pro-gram™, Parrillo Training Manual™and Parrillo Body Stat Kit™.

The Parrillo Training Manual™ Properexercise techniques, special fascialstretching and high intensity routines.

The Parrillo Nutrition Program™Includes the Nutrition Manual™ de-luxe food scale, Diet-trac sheets andCapTri® cookbook.

The ParrilloBodyStat Kit™ IncludesBodyStat Manual, BodyStat sheetsand calipers.

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Parrillo Books Packed with informationthat has made John Parrillo one of theleading bodybuilding and fitness expertstoday.

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by Pavel Tasatsouline

Beyond Crunches:Hard Science, Hard AbsOblique Training-The Full-Contact Twist

The Full-Contact Twist is a uniquedrill that develops an exceptionallytight waist line, and has several mar-tial arts and bodybuilding applications.

If you believe that a big bench isthe key to punching power, thinkagain. A Soviet study found that only20% of an elite boxer’s punchingpower comes from the arm, pec, andshoulder-50% is in the hip, and 30%in the midsection.

The best exercise for transferringhip power into the shoulder is the full-contact twist. This exercise wasoriginally developed in the SovietUnion for shot put conditioning.

The then nameless twist came tokickboxers’ attention when a famousRussian shot putter failed to talk hisway out of a mugging. This mildmannered man got annoyed when oneof the attackers cut him with a blade,so he ruptured the punk’s spleen witha single punch. The twist was popularized amongRussian fighters by Igor Sukhotsky,M.Sc., formerly a nationally rankedweightlifter and an eccentric sports

scientist who took up full-contactkarate at the age of forty-five. Thisrenaissance man noticed that the twistnot only increased his striking power,but also toughened his midsectionagainst blows by toning it up.Sukhotsky was so impressed with thefull-contact twist, that he added it tohis super abbreviated strength train-ing routine which consisted of onlyfour exercises: squats, bench presses,deadlifts, and good mornings.

Load a barbell on one side andput the other end in the corner. Use afolded towel or some other paddingto protect the wall. Pick up the loadedend of the bar, using your legs, ratherthan back, and hold it in front of youwith your fingers interlocked.

The bar should be at approxi-mately 45 degrees from the floor al-though you may have to adjust theangle to suit your leverages. Keep your back and arms straightand your knees bent. Remaining up-right and keeping your arms straight,inhale and turn the weight to one sidewhile holding your breath. Pivot on your toes at the same timeto avoid shearing forces on yourknees. Make sure to wear shoes that donot catch on the surface where youare exercising. Reverse the movement by tighten-ing up your midsection and rotatingyour hips. Don’t lift with you armsand shoulders. Do not exhale until youreach the top of the lift. Control the weight at all times. Re-peat the exercise in the opposite di-rection. That was one rep. Start withtwo sets of ten reps. And believe meyou obliques will feel blow torchedtomorrow.

Don’t lean with the bar oraway from the bar.

Pivot on your toes at thesame time to avoid shearingforces on your knees.


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The Glycemic Index andBodybuilding

by Steve Hampton & Marty Gallagher

Food For Thought

Sometimes we want to believe in athing so bad that no matter how muchit defies common sense we still talk our-selves into it. Other times we take anitem and make it fit even though itdoesn’t. We’ve all squeezed into a pieceof clothing or a new pair shoes thatdespite being slightly snug, we stillpurchase because they didn’t have itin exactly our size and our emotionsoverrule our logic. Sometimes we take aprocedure or method of doing some-thing and convince ourselves that themethodology is applicable to anotherslightly different task. The devil is inthe details and a procedure for tuningup a BMW is entirely different than theprocedure for tuning up a Corvette,despite both being, in a general sense,“automobile tune-ups”. Bodybuildersare no exception to the “make it fit” phe-nomena and the muscle heads havedone it again with a diabetic diet.

The Glycemic Index is a dietarymethod for controlling insulin levels ofdiabetics through nutrition. It is a diet.Bodybuilders diet. A sizable chunk ofthe bodybuilding world is proclaiming

the Glycemic Index as the greatestbodybuilding diet since Steve Reevesdiscovered that ice cream and donutswere bad for bodybuilders back in 1942.Using the Glycemic Index in a literal andnon-adaptive way is as ill advised asbuying those ultra-sleek Nikes a size tosmall or tuning up the BMW 828ci withthe Corvette L-88 parts and procedures.Close, but no cigar! Bodybuilders canbe excused for their exuberance overthe GI. How could you not fall in lovewith a diet strategy that says with astraight face that ice cream (the higherthe fat content the better), pound cakeand chocolate milk are “better” dietfood than rice and beans. Or that peanutM&Ms and Snickers are better than car-rots! Hey – I want to believe too! Butmy logical, common sense voice keepstrying to get a quiet word with me.

WHAT IS IT?The Glycemic index is a classifica-

tion method that first burst onto themedical world back in 1983. It was a wayto rate the insulin boosting propertiesof different foods. Each food was as-signed a numeric value related to howmuch it raised blood sugar (glucose)levels. What a cracking good idea: tomanipulate insulin levels naturally,through close and careful attention tothe foods we consume. The diabeticneeds to dampen insulin spikes and thebodybuilder also seeks to keep insulinspikes to a minimum. Insulin stimulatesfat production. What a great thing it isfor the borderline diabetic to be able tocontrol the debilitating effects of insu-lin without resorting to synthetic insu-lin injection. Bodybuilders felt that theGlycemic Index could be applied tobodybuilding and while the GI is a closefit, it is the wrong size!

Pick a Parrillo Bar™, ParrilloProtein Bar™ or Parrillo EnergyBar over a candy bar despitewhat the GI might indicate.


The Glycemic Index and Bodybuilding

Yogurt, low fat, artificially sweet 20Milk, chocolate, artificially sweet 34Milk + 30 g bran 38Milk, full fat 39Milk, skim 46Yogurt, low fat, fruit sugar sweet 47Ice cream, low fat 71Ice cream 87Yams 73Sweet potato 77Potato, white, not specified, boiled 80Potato, new 81Potato, white, Ontario 85Beets 91Potato, steamed 93Potato mashed 100Carrots 70Swede (rutabaga) 103Potato, boiled, mashed 104French fries 107Potato, microwaved 117Potato, instant 118Potato, baked 121Parsnips 139Peanuts 21Mars M&Ms (peanut) 46Mars Snickers Bar 57Mars Twix Cookie Bars (caramel) 62Sweet corn 78Rice, specialty 78Rice, brown 79Rice, wild, Saskatchewan 81Rice, white 83Cake, sponge 66Cake, banana, made with sugar 67Cake, pound 77Cake, banana, made without sugar 79

Is the GI rating a good method for bodybuild-ers? No, not really. Would you replace brown rice,potatoes, carrots other high-scoring GI foods withice cream, Snickers Bars, peanuts and pound cakethat have a better GI rating? I don’t think so. Thisis a classic case of wanting the shoe to fit, despite itbeing a size too small. Plus the GI supposes thatfoods are eaten by themselves and cannot makeallowances for mixing foods and the impact of com-bining on the rate of absorption. Hey, we eat meals,not individual foods and combining food changesthe absorption rate radically! This fact alone shouldset off alarm bells among GI-following bodybuild-ers. Keep food high in fat and sugar out of yourdiet regardless of what the GI says. It is only com-mon sense and besides, just as you’ll look stupidwalking around in a shirt three sizes too small youlook just as dumb eating peanut M&M’s while try-ing to shed bodyfat!

GI NUMERIC VALUES1

Not all carbohydrates are broken down into blood sugar within the body at the same rate. The higher the GInumber the faster the food is broken down into sugar. If a bodybuilder eats the wrong foods and they trigger afat-producing insulin burst. Low GI foods (under 50) allow for the long, sustained release of carbohydrateswhile foods with a high GI rating convert to blood sugar real quick.

The absurdity of the Gly-cemic index reaches it’szenith when you comparesome of the foods to theleft in the chart. Who intheir right mind would eata candy bar in place of abaked potato?

1The British edition is The G.I. Factor: the Glycemic Index Solution by Jennie Brand Miller and Tony Leeds. Published by Hodder & Stoughton, Hodder Headline Plc inFebruary, ISBN: 0340 69622 2.


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sBy Cliff Sheats, M.S., Clinical Nutritionist

Good Eats For Good HealthNutritional Facts For Fat Loss

You’ve probably been told that di-etary fats are the “bad guys” when itcomes to nutrition. Not all fats are bad,however. Certain fats are vital to health.The fats I am referring to are (aptly)called essential fatty acids. EFAs aremade up of acidic compounds calledoleic acid, linoleic acid, linolenic acid,and arachidonic acid,all of which are con-tained (primarily) invegetable oils. Omega-3 fatty acids are an-other type of EFA andthey are found mainlyin fish. All EFAs arevitamin-like sub-stances that have aprotective effect on thebody. The reasonthese fats are called“essential” is becauseyour body cannotmanufacture them; youmust obtain them fromthe foods you eat.EFAs are the “goodguys” in our nutritionstory. To understandwhy EFAs are benefi-

cial, as well as why other fats are harm-ful, it helps to look at the structure offats and their utilization by the body.

The Chemical Composition of Fats Fats are constructed of fatty acids thatare made up of chains of carbon atomswith hydrogen atoms attached. Fat willalso have an acid group at one end ofthe carbon/hydrogen chain. Think ofthis configuration as a nutritional charmbracelet. The carbon forms the chainand the hydrogen and the acid grouphang off the bracelet like charms hungat differing intervals. The lengths ofthese chains vary according to the typeof fat. Fats found in meat (for example)usually have chains that are 16 (or more)carbons long. Some carbon chains aremuch shorter, with six, eight, 10, or 12carbon atoms. When a fatty acid carriesthe maximum number of hydrogen at-oms, it is loaded or “saturated.” You cantell if fat is of the saturated variety whenit becomes solid at room temperature.Saturated fats are found in meats, dairyproducts, and lard. Your body can manu-

facture saturated fats, but the extra youtake in can lead to a lot of arterial clog-ging problems and coronary heart dis-ease. Saturated fats are bad news, forboth health and bodybuilding purposes.But not all fats are bad. Other fatty ac-ids are “unsaturated” and there are twotypes - monounsaturated and polyun-saturated. Monounsaturated fatty ac-ids lack two hydrogen atoms. This typeof fat is found in foods such as olive oil,olives, avocado, cashew nuts, andswordfish. Polyunsaturated fatty acidslack four or more hydrogen atoms andare found in fish and most vegetableoils. Unsaturated fats contain essentialfatty acids. EFAs have very specificroles to play in maintaining health.

Cellular health EFAs protect the integrity of cell walls,making them flexible enough so thatimportant materials - nutrients and hor-mones - can be exchanged from insideand outside the cell wall. Without ad-equate EFAs, cell walls become too rigid,and materials cannot easily pass in and

out. EFAs help mobilizecholesterol (a type offat) and other fats fromthe body. Even thoughnot an EFA, cholesterolis needed for health. Itis involved in the syn-thesis of vitamin D foruse by the body; ithelps make myelin, thecoating around nerves;it synthesizes bile, asubstance involved inthe digestion and ab-sorption of fats; and ithelps manufacture hor-mones. All are indis-pensable functionswithin the human body.In the body, cholesterolmolecules attach toEFAs and are ferried

Fish is a good source of Omega-3 fatty acidswhich aid in overall health and wellnes.

Good Eats For Good Healththrough the bloodstream. As a result ofthis linkage, cholesterol can be changedinto bile salts, which are required in thedigestion of fats. Unless this happens,the body cannot properly dispose ofcholesterol. When EFAs are unavailable,the cholesterol molecules latch ontosaturated fat molecules and can end upas plaque on the inner wall of the arteries.

Prostaglandin EFAs are needed to produce prostag-landin. These are hormone-like sub-stances that regulate nearly every sys-tem in your body, including your car-diovascular, immune, endocrine, centralnervous, digestive and reproductivesystems. When EFAs are in ample sup-ply, your entire body functions better.In addition, immunity to disease andinfection is greatly increased.

EFA DeficienciesSigns of an EFA deficiency are dry,

flaky skin and stiff, painful joints. Thesesymptoms may indicate that your heart,brain, liver, and internal organs are EFA-deficient as well.

The Real World One woman in my program lost a sub-stantial amount of body fat but she wasdisturbed with the texture of her skinand hair. When I asked about her EFAintake, she admitted to not taking her

safflower oil (one of the permissibleEFAs on this program). I encouragedher to start using it in her diet, and justone week later, she reported marked im-provement in her skin and hair texture.Another case involved a competitivefemale bodybuilder who complainedthat her hair was falling out, her skinhad become extremely dry, and her jointswere stiff. After a complete analysis of

the results of a blood test, I discoveredthat she was suffering from an EFA de-ficiency. This deficiency was aggra-vated by a restrictive diet in which shekept her calories and fats far too low. Iput her on one tablespoon of flaxseedoil and six capsules of Evening Prim-rose Oil a day (a natural source ofgamma-linolenic acid and linoleic acid).Two weeks later, her hair stopped fall-ing out and her skin was smooth andglowing. Not only that, her joint stiff-ness disappeared all together!

EFAs and PMSEFA’s can alleviate symptoms of

premenstrual syndrome (PMS). Physi-cal symptoms include fluid retention,weight gain, swollen ankles, legs, andfingers. Add painful breasts, head-aches and backaches, skin problemsand food cravings. Mental symptomsof PMS are depression, tension, irri-tability, lethargy, weeping, tantrums,and lack of concentration.

How Much Fat?Stay away from saturated fat.

Each day, add one teaspoon of anEFA source to your diet. This willguard against an EFA deficiency.The best sources are:Parrillo Evening Primrose Oil™, Saf-flower oil, Flaxseed oil, Canola oil,Linseed oil and Hain All-Blend.

The Parrillo PerformanceEvening Primrose Oil 1000™

is an excellent source of es-sential fatty acids.

This month we are offering you a very special gift. With every order of$100 or more, you will receive one of beautiful Parrillo Performance base-ball hats. Valued at $17 each, they are your’s free when you purchase$100 worth of Parrillo Products. But hurry. Offer ends December 31, 1999and quantities are limited. Just mention this ad and request the stylish blackand red hat or the unconstructed, charcoal hat which is a gym favorite. Beone of the first in your gym to wear the name that tells everyone you areserious about your body. Parrillo Performance!

One hat per Customer. You must mention this ad to receive your free gift.

HAPPY HOLIDAYS!FROM PARRILLO PERFORMANCE.

John

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5143 Kennedy Avenue Cincinnati, Ohio 45213

BULK RATEU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

100 g. oatmeal flour (see notes)100 g. oatmeal5 tbsp. CapTri®50 g. oat bran2½ tsp. baking powder¾ cup watersubsitute salt (optional)

Preheat oven at 450º. Mix together oatmeal flour, oatmeal, oat bran,baking powder and substitute salt. Add CapTri®. Stir with fork untilmoist and crumbly. Add water and mix well until dough pulls awayfrom bowl. Turn out onto lightly floured surface and knead 30 sec-onds. Roll dough out ¾ inch thick and use biscuit pattern or mediumsized glass to cut out. Biscuits should be placed on a baking sheetlightly sprayed with PAM. Turn oven back to 350 degrees and bake10-12 minutes.

Biscuits Biscuits Biscuits Biscuits Biscuits DirectionsDirections Biscuits Biscuits Biscuits Biscuits Biscuits

Nutrient content in one serving: 390 calories, 9.2 gramsof protein, 4.7 grams of fat; 42.35 grams of carbohydrates;1 mg. of sodium; 220 mg. of potassium.

A Monthly Magazine For All Bodybuilding, Fitness and ... · 23 Beyond Crunches: Hard Science, Hard...

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Transcript of A Monthly Magazine For All Bodybuilding, Fitness and ... · 23 Beyond Crunches: Hard Science, Hard...