A Monthly Magazine For All Bodybuilding, Fitness and ... · PDF fileder to lure customers. ... patented combat style is a hybrid, mix-ing various martial styles, ... overtakes technique

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

John

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John

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John Parrillo’sPERFORMANCE

PRESSPUBLISHER

John Parrillo

EDITOR AT LARGE

Marty Gallagher

ART DIRECTOR

Jim Reckley

CONTRIBUTINGWRITERS

Marty GallagherMaggie Greenwood-RobinsonRon HarrisSteve HamptonPavel TsatsoulineArt Roberson, MD, PhDCliff Sheats, MSTodd Swinney

CONTRIBUTINGPHOTOGRAPHERS

Steve HamptonMike NevauxReg BradfordTroy JenningsJohn ParrilloJames ReckleySEG, Inc.Todd SwinneySteve Wennerstrom

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 Sanders for serviceinformation.

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Features

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Mark Coleman: Combat FighterUFC Championby Marty Gallagher

Beyond Crunches: Hard Science, Hard AbsWant Ripped Abs?by Pavel Tsatsouline

Natural Weight Loss MiraclesCreatine Gets Another Thumbs Up!by Maggie Greenwood-Robinson

Vitamins and Minerals, Part 1Don’t Neglect Them!by John Parrillo

John

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John Parrillo’s

PERFORMANCE PRESS

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Columns

44444November 1999

10 10 10 10 10

Laurie HolmesAgainst All Adversityby Marty Gallagher

1212121212

88888Sweet TemptationDon’t Ruin Your Physiqueby Todd Swinney

1212121212

What About Me?Help For Hard Gainersby Cliff Sheats, M.S., Clinical Nutritionist

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Jennifer Hendershott Captures Pro CardUSA Fitness Champ Tells How She Achieved Her Dream!2626262626

1616161616

2222222222The Five P’sGrow Like Clockwork

by Ron Harris

2424242424Intensity, Psyche, Concentration and The MindControlling Performance Through Willpowerby Steve Hampton

On the cover: Mark and Kelly Coleman. Photo courtesy of SEG, Inc.

NEW ENERGY BAR™!

NEW PROTEIN BARS™!

NEW FLAVORS!3 DELICIOUS BARS!

Chocolate Mint flavor in a sport nutri-tion bar is now a reality. Has there everbeen an easier way to stay on a diet thenwith this newest Parrillo taste delight?But don’t let the sublime taste fool you.The mint flavored Parrillo Energy Bar™

contains 14 grams of protein, 35 gramsof carbohydrates and 5 grams of our patented MCT oil, CapTri®. With only 3 grams of sugar (derived from brownrice syrup), and containing no fructose or sucrose, this latest concoction from the Parrillo Performance kitchensatisfies the sweetest tooth in the healthiest fashion.

Parrillo Performance has formulated twonew flavors for our incredibly popular Pro-tein Bars™. The Peanut Butter DelightProtein Bar™ nails the intense flavor ofstore-bought peanut butter while retain-ing the incredible nutritional profile of theParrillo Protein Bar™. In addition, the fla-vor-makers in the Parrillo kitchen haveconcocted a Banana flavored Protein Bar™

that allows you to satisfy your fruitcravings without ingesting the sugar. Eachbar contains 20 grams of protein, 30 gramsof carbohydrates and 3 grams of sugar de-rived from brown rice syrup. Taste isback!

At Parrillo Performance we never sacri-fice our nutritional code of ethics in or-der to lure customers. Sport nutrition

bars are loaded with insulin-producing sugar in order to make them taste good. Sugar converts to fatfaster than you can say Jack-Sprat and most bars contain upwards of 30 grams of sugar per bar – theequivalent of a drug store candy bar. At Parrillo we do things the old fashion way: ethically and aboveboard. It is far more difficult to construct a sport bar that tastes good yet contains no simple sugarsthan to load a bar with sugar and downplay the fact. But Parrillo Performance has performed thisnutritional miracle and as a result you can now enjoy vibrant taste without sacrificing the muscle-building nutrient profiles that have made our bars famous world-wide.

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

Par

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tebyMarty Gallagher

MARK COLEMAN: COMBAT FIGHTER

BAD TO THE BONE: Mark Coleman is certifiably one of thetoughest men currently walking the faceof planet earth. Mark made his bonesby winning the Ultimate Fighting Cham-pionship, the Super Bowl of MartialArts, three consecutive times. Unde-feated, he finally lost to Maurice Smithin a fourth UFC title defense that washailed by experts as one of the great-est no-holds-barred battles ever seen.He injured himself shortly thereafter,blowing out an anterior cruciate kneeligament in a training session. Hisenforced rehabilitation allowedhim to take stock and reorganizehis training, assimilate lessonslearned in a dozen combatmatches and refocus his efforts.“I think the injury, in a funnyway, has made me a better fighter.It forced me to sit out and reas-sess my approach. Fighting has under-gone a fast evolving transformation.Fighters used to be one-dimensional.Those days are gone. It used to be thatwe all came from a particular martial dis-cipline and that was what we used ex-clusively. Nowadayswe all cross train: wres-tlers have learnedstrikes and submis-sions, boxers learnedhow to grapple and weall are trying to get big-ger and stronger whileincreasing our endur-ance. As a result, fight-ers are bigger, stronger,in better condition andfar more skilled than afew years ago. My in-jury allowed me to re-think my approach.During the layoff myskills have improved.”

HAVE GUN, WILL TRAVEL:Mark is a professional no-holds-barred(NHB) combat fighter. He fights formoney and tangles with the best brawl-ers in the world in front of thousandsof fans while millions more watch onworldwide cable broadcasts. NHBcompetitions take place on a regular

basis in the United States, Japan, Bra-zil, Europe, Russia and the MiddleEast. Fighters travel the worldplying their trade. Surprisingly,the Ultimate Fighting Champi-onships, contrary to popularopinion, is a relatively safe un-dertaking compared to thedeath sports of auto, motorcycleor boat racing. NHB has farfewer injuries than boxing wherehead injuries are common. In re-ality UFC matches are about onan injury par with a serious

Rugby match. Why? In NHB thereis no disgrace in “tapping out”, giv-ing up when an opponent has youbeaten, usually by applying a submis-sion hold. Plus, referees are quick tostop a bout when one man is clearly

dominating another. Inover 200 UFC bouts noone has suffered somuch as a broken armor leg. Expert martialartists, it seems, canoverpower an oppo-nent and submit himwithout killing or maim-ing him. Not to say thecombat fighting is on asafety par with badmin-ton or ballroom danc-ing, rather the heatedcriticism branding theUFC as “barbaric” and“murderous” have nofactual basis.

UFC Champion; Parrillo Advocate

Ouch! Former UFC Champion Dan Severn on therecieving end of a crushing Coleman fist!

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

Mark Coleman: Combat Fighter

MEET MARK:Coleman is fierce and formidable. Hisphysical artillery awesome: hestands six-two, weighs two-fifty, allof it lean and functional muscle. Hehas used Parrillo nutritional supple-ments for many, many years. Histraining is Herculean, twelve train-ing sessions weekly, two times aday, six days a week. All this physi-cal work makes performance eatinga requirement not an option. “I useParrillo’s Protein Powder all the timeand eat Parrillo Bars™ every singleday. I am so athletically active thatconvenience is important. I willdrink a shake mixed with water oreat a bar or two when I need to eatbut cannot find time to cook.” Torecover from the pounding he con-tinually undergoes in training MarkColeman needs potent productsthat deliver. As a top professionalhe cannot afford second best andthat is why he relies on JohnParrillo’s supplements.

TRAINING:Mark weight trains six times a week fora little over one hour then comes backfor a second workout session fourhours later. This second session is acombination martial skill session andaerobic/endurance workout. Colemanmight grapple, kick-box, practice thevarious submission holds or box. Hispatented combat style is a hybrid, mix-ing various martial styles, combiningthem all into a deadly fighting stew. Headds tremendous physical strength tohis formidable fighting arsenal to cre-ate a one-man wrecking machine thatwreaks holy havoc on unlucky oppo-nents. Simultaneously, in his seconddaily session, Mark builds his endur-ance by performing the various drills ata breakneck pace. He avoids steppingover the invisible border where speedovertakes technique and skill breaksdown. “My sustained fighting strengthwill match up to anyone in the world. Ihave never been overpowered in amatch but that is not to say that thereisn’t always room for improvement.”Mark is working for more endurance,“NHB matches last 20-minutes or longer,which doesn’t sound like a long time

but in reality feels like an eternity. I workhard on improving my endurance andstrength late into a fight. These matchesare long grueling affairs and you haveto have the gas to go the distance.”

THE TRUE MARTIAL ARTIST:“I really concentrate hard on my stand-up fighting skills. Restarts are becomingmore and more common. In the old days,when two fighters became stalemated onthe ground, the referees would let it goon and on. Nowadays when fighters aredeadlocked they break them up, standthem up, and restart the match.” Standup fighting skills become extra critical.The complete fighter needs to be com-petent at stand-up fighting, groundfighting, submission fighting - everyconceivable combat situation demandsa different set of skills. Mark sees thenew trend in NHB towards what he af-fectionately refers to as “grab-and-pound”. The combatants lock-upquickly, and standing or falling to theground, begin to fire ICBM-likehaymakers looking to stun the oppo-nent. Mark is one of the foremost pro-ponents and is ideally suited for this

blitzkrieg style strategy. He also em-braces the new cross-training real-ity; “I continually attempt to blendall the aspects together. This is anever ending process, alwaysevolving and improving.”Coleman’s comprehensive ap-proach illustrates why they arecalled the martial arts. With thestrength of a powerlifter, the bodyfatpercentage of a bodybuilder, the en-durance of a tri-athlete and the mar-tial skill of a pugilistic Picasso,Coleman can unleash an attack ofoverwhelming power and sustainedferocity on any opponent. All ofwhich makes you understand whyhe is one the world’s most soughtafter fighters.

COLEMAN IN THE OLYMPICGAMES?

Mark Coleman’s own martial art isgrappling; he is a world-class wres-tler who has competed on a nationaland international level for over adecade. Mark is seriously toyingwith the idea of competing for a spot

on the U.S. Olympic free-style wrestlingteam in the year 2000. “The Olympic tri-als for the Sydney games are coming upin May and I am thinking about com-peting for a team slot. Steve Neal andTom Erickson are fantastic grapplersand I would love to mix it up with thesegreat athletes for a slot on the Olympicteam.” In addition, another fighting for-mat might be added for the Olympics,“There are consistent rumblings aboutthe inclusion of Pankratium (or Pan-creas) - an ancient Greek fighting style,which combines boxing, wrestling andsubmission fighting - into the SydneyGames. I would love to take a crack at anew hybrid fighting art, particularly if itwas in an Olympic setting. It would beright up my alley.”

PERFECT EATINGIMPROVES ASS-KICKING

ABILITIES:“I utilize weight training, aerobics, body-building-style nutrition and performancesupplementation to improve myself asa fighter. Parrillo-style eating and nutri-tional supplementation plays a huge partin my quest to be the best. I use John

Proper nutrition, intense trainingand dedication make MarkColeman one bad man.


Mark Coleman: Combat Fighter

Parrillo’s products because they are thebest on the market.” Super praise fromyet another professional athlete whosecareer depends, in part, on how effec-tive his eating and supplementing are,“I need high quality nutrients to fuelmuscle growth and aid recovery.” Markdoesn’t want to carry around any extrabodyfat; “Leanness maximizes staminaand no matter how skilled and strongyou might be, if you lack endurance youwill be at a tremendous disadvantage,particularly late in a match. If you getgassed midway through a bout, you’rein big trouble. I know, I feel my loss toMaurice was on account of a lack ofendurance.” Mark is smart enough tosee the athletic correlation betweenlean, low bodyfat levels and cardio ca-pacity. “My endurance is better whenI’m lean and suffers when I carry extrabodyfat.” He runs 3-5 miles several timesa week, rides the bike and jumps rope inaddition to sparring.” Smart as he is tough,Mark recognizes the value of performancenutrition, “By manipulating your eatingyou can improve your athletic perfor-mance. Nutrition has a direct bearing onperformance.”

TRAINING SPLIT

MONDAY legsTUESDAY chest and calvesWENDESDAY bicepsTHURSDAY backFRIDAY shoulders & tricepsSATURDAY calves, abs,SUNDAY off

REPS, EATING ANDCOMEBACKS:

“Lately, I have been using higherreps. I seem to be gravitating towardsa type of lifting that provides me amore prolonged level of strengththan the type of strength best exem-plified by a short burst, single rep. Iam experimenting with 15-20-25 even50-rep sets. I use super high inten-sity sets with my partner giving meforced reps when I hit positive fail-

ure. This high rep approach hascarryover value in a long fight. Myweight sessions last an hour to an hourand a half, no more. Keep in mind that Icannot beat myself up too badly be-cause I have to be back in the gym infour hours for my second daily session.I try to eat and rest between workouts.Sometimes, when I have the time, I comein for a third session at night.” Since heblew his ACL knee joint out few years’back, he is feeling his way back. “I willdefinitely fight within a year; Japan is apossibility and there is a chance theUFC will stage a fight in Nevada in Oc-tober. Ken Shamrock might fight and Ithink I would be an ideal candidate tofight him.” NHB fans drool at the pros-pect of seeing these two legendary com-bat fighters butt heads. Mark Colemanstands ready, willing and able!

Family completes the life of thisgladiator. Mark with his daugh-ters, Morgan and McKenzie.


Creatine was in the news a fewyears back when questions arose re-garding its long-term side effects,particularly on the kidneys. A 1999study may put the whole issue to rest.In probably the first-ever investiga-tion into long-term effects of Creat-ine Monohydrate, researchers exam-ined renal function in athletes whohad taken the supplement for vari-ous periods of time (10 months to 5years) and compared these athletesand their test results to those of acontrol group. So how did the investigation shakeout? The researchers could find nodifferences in kidney function be-tween the two groups. The conclu-sion was that “neither short-term,medium-term, nor long-term oralCreatine supplements induce detri-mental effects on the kidney of

healthy individuals.” (1) In addition toits excellent safety profile, Creatinecontinues to be one of the best natu-ral supplements for building muscle.In a placebo-controlled five-weekstudy, football players who supple-mented with Creatine, or a combina-tion of Creatine and calcium pyruvate,showed significantly greater increasesin lean body mass and muscularstrength than those players who tookpyruvate only, or the placebo. (2)These findings further demonstratethat Creatine enhances physique de-velopment in two possible ways - byincreasing metabolically active muscletissue (which in turn leads to moreefficient fat burning) and by boostingstrength levels for more intense work-outs. To use Creatine Monohydrate inyour supplement program, health andfitness Guru John Parrillo recom-

Nat

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Wei

ght L

oss

Mir

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sby Maggie Greenwood-Robinson

Natural Weight Loss Miracles:Creatine Gets Another Thumbs-Up

mends taking four 5-gram doses aday for five to ten days. This is knownas the “loading phase.” From there,five to 10 grams once a day - abouthalf a teaspoon - will keep yourmuscles saturated with enough extraCreatine to continue its positive ef-fects. This period is called the main-tenance phase. Creatine is fast becom-ing one of the most well researchedsupplements in the sports world - sostay tuned for more good news onthis amazing supplement in the future.

References1. Poortmans, Creatine Supplemen-tation does not impair renal functionin healthy athletes.” Medicine and Sci-ence in Sports and Exercise (1999)31: 1108-1110.

2. Stone, MH, et al. “Effects of in-season (5 weeks) Creatine and Pyru-vate supplementation on anaerobic per-formance and body composition inAmerican football players.” Interna-tional Journal of Sports Nutrition(1999) 9: 146-165.

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

In addition to its excellentsafety profile, Creatine isone of the natural supple-ments for muscle building.


Tra

inin

g S

trat

egie

sby Todd Swinney

Sour Results

Sweet Temptation

A couple of weeks back on a Fridayafternoon my phone rang. It was myfriend Tony Saunders, a pitcher for theTampa Bay Devil Rays. Tony knew thatI was taking my youngest son Jacob tothe World Champion Wrestling showhere in Baltimore that particular Fridaynight. He was calling to invite us to ridewith him and some other friends in alimousine that he had acquired for theevening. Never being one to turn downa good time, I graciously accepted.When Jacob and I arrived at Tony’shome we were greeted at the door byTony’s brother-in-law, who looked a bitstartled when he answered the door andsaw me standing there. We went in andjoined the conversation in Tony’s fam-ily room while we were waiting for thelimo to arrive. Tony was beckoned fromanother room by his brother-in-law andwhen he came back Tony was laugh-ing. I gave him a “what’s up” kind oflook to which he replied that his brother-in-law had been eating a Twinkie whenhe opened the door and had quicklystuffed it in his pocket when he sawme! He had then run to the basement

to finish the Twinkie before joining therest of us as if the “Food Police” hadarrived and caught him with the goodsred handed. He scurried into the dark-ness of the basement to polish off thegoods and needless to say we all gotquite a chuckle out of that little episode. I want to revisit the issue of sugar infood and how often it is hidden anddisguised. Sugar is everywhere: sodashave a ton of sugar, candy racks at gasstations are monuments to sugar, quickmarts and supermarkets make a fortuneon sugar products. Think of all thosetantalizing sugar goodies displayedunder glass at the local Movie Theater.Dessert eaters at restaurants are pro-vided entire menus dedicated to allthose oozing, yummy sweet treats. Icecream parlors at the mall have scoopsthe size of shovels for digging throughtheir bins of sinful pleasure. Delicioussweets are everywhere and impossiblenot to notice and it seems as if thewhole world has a sweet tooth. Todaywe are barraged with giant sodas thesize of car wash buckets, candy barsthe length of your grade school ruler,and more pastries, pies, pudding, cook-ies and goodies than you can shake astick at. According to statistics the averageAmerican swallows some twenty tea-spoons of sugar a day! Sixteen percent

of the total daily calories an averageAmerican ingests in a day come fromthis sugar. For teenagers that figuregoes up to twenty percent! On aver-age, Americans gobble down approxi-mately twenty-five pounds of sugareach year, far more than we did ten yearsago. If we truly “are what we eat” thenmost of us would be chocolate eclairscovered with sprinkles! Sugar consumption has gotten out ofhand for two reasons: the taste, obvi-ously, and because we have been taughtthat sugar is “almost harmless” and notas much of a dietary no-no as fats. Sugarhas the same number of calories pergram as a complex carbohydrate or pro-tein, 4.5, and half the calories containedin a gram of fat. But that’s really wherethe good news ends. Once consumed,sugar converts to bodyfat easily andreadily. The serious bodybuilder mustavoid dietary fat to achieve maximumresults and it is no less critical to avoidsugar. And let us not forget the nega-tive health considerations of a sugar-laden diet, often overlooked in our re-sults-oriented society. If a lean, taunt,hard-as-nails, muscular physique is yourquest, then you have to avoid sugars. The fact that you receive and read thispublication and the fact that you’rereading this article establishes that you,dear reader, are not the average, sweet-


Sweet Temptation

craving American. You most likelyavoid all these goodies and don’t swillsodas and scarf down sugar-loadedtreats. You treat your body right andtrain hard, eat the right foods andsupplement. But even the conscien-tious athlete needs to be on the look-out for hidden sugar. Nutritionalsupplements are often a surprisingsource of hidden sugar. Have you ex-amined the sugar content of your nu-tritional supplements? I make my liv-ing developing training and supple-ment programs for people just like you.I deal with great athletes (like my friendTony Saunders) and I’ve had numer-ous IFBB pro titleholders work undermy guidance including Kevin Levrone,Susan Myers, Theresa Hessler andCarol Semple-Marzetta. But most of myclients are people just like you. I feel itis my responsibility to produce thequickest, most dramatic results for myclient that I possibly can. I have seenplenty of examples of what happenswhen clients are tripped up by sugarshidden away in the nutritional supple-ments they are using.* Creatine Monohydrate: One prod-uct I’ve seen contains 75 grams of puresugar per serving with only 10 gramsof Creatine Monohydrate. The ratio-nal is that “by uptaking Creatine witha superior delivery system” (sugar) youwill “enhance” the effect and speed theCreatine to its ultimate destination, themuscle cell. Putting that much sugarinto your system a couple of times aday will enhance delivery alright, it willdeliver a serious amount of fat right toyour midsection! Use Parrillo’s Creat-ine Monohydrate™ and take it withmeals.Meal Replacement powders: Read theingredients and the label closely onyour meal replacement powder andyou’ll commonly find things like cornsyrup, fructose, high fructose cornsyrup, crystalline fructose and othersugars listed on the label. Even thoughthe nutritional breakdown reveals only2-3 grams of sugar per serving, whichseems like next to nothing, ponder thecumulative effect. How many timeseach week are you using this supple-ment? Perhaps two or three times dailyper the manufacturer recommenda-

tions. Multiply the sugar per servingtimes the number of daily servings andthen by the servings you intake overthe course of a week. Keep a sharp eyeon the weekly cumulative total as itsheds a whole new light on how muchsugar you pour into your body. Parrillo’s50/50 Plus Powder™ has no sugars orfats and is a great way to get the qualityprotein and carbs you need.*Pre and post-workout drinks: The liq-uid drinks in the cooler at your gym areloaded with sugar of one type or an-other, lots of it. One well known, bestselling 12-ounce post-workout “body-building replenishment” drink contains60-grams of sugar, more than a Snickerscandy bar. These drinks taste great be-cause they are loaded with sugar andsell like crazy because Americans lovesweet treats, unfortunately these drinksare loaded with fattening sugar. Andsugar converts to body fat faster than adrunk can lose his bankroll in Las Ve-gas! Again, I recommend the Parrillo50/50 Plus Powder™.* Sport supplements bars: The hugemajority of sport nutrition bars arepacked with sugar. I did a review onsports bars earlier this year and eventhough I knew what to expect I was stilloverwhelmed at the amount of sugar thatself-proclaimed nutritional authorities(even those with advanced medical de-grees) put into their bars. The bottomline is this: sugar is cheap and it tastesgood and bars are packed with it. Be-fore you buy a bar, flip it over and readthe label. My association with John Parrilloand Parrillo Performance is elevenyears and running. In 1988 I was intro-duced to his quality products, top-notchservice and an uncompromising stan-dard for sports nutrition. Why am I loyalto Parrillo Performance? I chose to dothe right things for my self and my cli-ents. If you want the best, if you needthe cleanest, purest nutritional productsavailable, then look no further then Par-rillo products. John Parrillo has yelledthe loudest and longest about the greatsugar cover-up and hopefully you arenow alert to danger of hidden sugar.Good luck and check the nutritional con-tent of everything you consume beforeyou purchase it.

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.


Bey

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anby Pavel Tasatsouline

Beyond Crunches:Hard Science, Hard AbsMuscular Intergration

An excerpt from Beyond Crunches. A few years ago James Garrick, M.D.,tested the abdominal strength of the USjunior national gymnastics team. Noneof these athletes-whose muscle defini-tion, according to Dr. Garrick, “strainedbelief,” and a number of whom went onto represent the United States in the up-coming summer Olympics-could do fivecrunches properly! Dr. Garrick, who happens to be themedical advisor to the NFL, the US Fig-ure Skating Team, and the San FranciscoBallet, correctly identified the problem:

Most people do not realize that hav-ing muscle is not the same this as being

strong. If that were the case, weightliftingcompetitions would end at the weigh-inand bodybuilders would collect all ofthe trophies. As Professor Vladimir Zatsiorsky, aformer strength and conditioning con-sultant to Soviet Olympic teams, ex-plains:

In plain English, take a bunch of goodfootball players who have never playedas a team, throw them out on the field,and watch them get whipped! Beyond Crunches is a comprehensivetwo-step program. The first step is

isolation, or training the muscles. Jandasit-ups have isolated your abs from thehip flexors to strengthen and tone themin the quickest, most efficient manner. The next step is integration, or train-ing the movement. The following drillswill not only tone up your soft under-bellies, but will teach them how to workas a team with other muscles and pro-tect your spine at the same time.

If your abs can’t keep upwith your hip flexors –you’ve got a problem.

Bring your knees towardsyour chest, then raise yourlegs straight up, keeping aslight bend in your knees tominimize the pressure onyour back.

“It wasn’t that they didn’thave muscles… it was justthat these muscles weren’tfunctioning as back stabi-lizers. They were doingother things. When theywere called into play…they weren’t equal to thejob.”

“Maximal force exertion is askilled action in which manymuscles must be appropri-ately activated. This coordi-nated activation of manymuscle groups is calledintermuscluar coordina-tion.”

Beyond Crunches: Hard Science, Hard Abs

Any movement engages threetypes of muscles: the prime mov-ers, which get the job done; the syn-ergists, which help the prime mov-ers; and the stabilizers, which keepthe body nice and tight to provide astable foundation from which topush. Using the military press as an ex-ample, the deltoids (shoulders) arethe prime movers; the triceps andtraps are the synergists; and themuscles of the back, abs, and legs arethe stabilizers. The abs are stabilizers within the an-terior kinematic chain, which also in-cludes your hip flexors and quads. An isometric, or static, contractionof the abdominals balances the psoasmuscles’ pull on the spine, maintain-ing its normal curve. When a person whose ab/psoasstrength ratio is not up to snuff runs,lifts, kicks, or whatever, the hip flexorsarch the lower back, possibly injuring it. A helpful analogy is a pole. Sup-ported with guide wires (psoas) on oneside, it will bend, break, or fall. Addanother set of cables (abs) on the otherside, and it will be stronger than ever! Lie down on your back. Bring your

knees towards your chest, thenraise your legs straight up, keep-ing a slight bend in your kneesto minimize the pressure on yourback. Flatten your lower backagainst the floor. Inhale andslowly lower your legs as fardown as possible without lettingyour lower back arch and comeoff the floor.

It is easy to let it happen with-out you realizing it. Pointing yourtoes and squeezing your butt hardwill help to keep the proper spinealignment. Still, initially, when you are learn-ing the movement, have somebodytry to slide a pen under your back.They should not be able to. Hold the position-and yourbreath*-for a count of three, thenquickly bring your knees back toyour chest and rest for three secondsbreathing normally. That’s a rep. Keepyou head on the floor all the time. Consider yourself macho and buy your-self a Harley-Davidson if you can loweryour legs all the way to the floor whilekeeping your back flat.

If you can do it without trouble, tryslowly lifting your legs the same way youhave lowered them instead of quicklybending your knees. I repeat, do not try lifting until you caneasily lower your legs all the way down inperfect form and with ease! The next step up the intensity ladder issqueezing a light weight, or a book per-haps, between your ankles. On the other hand, if you cannot flatten

you back even with your legs straightup, your abs are still too weak foryour hip flexors. Keep Pavelizingthem with Janda sit-ups and practicepressing your back into the floor froma crunch position. * The tension in your abdominalswill invariably drop if you breatheduring this isometric exercise, giv-ing your hip flexors an opportunityto overpower your abs and possi-bly causing a back injury.

October 23Midwest States Tested BB Championships

Gilbert Dater Junior High

Hold the position and your breathfor a count of three.

Quickly bring your knees back to yourchest and rest for three seconds.

That’s a rep. Keep your head on thefloor all the time.

This article is an exceprt fromBeyond Crunches. Now Availablethrough Parrillo Performance. For acopy, call us at 800-344-3404 or or-der on-line at www.parrillo.com.$34.95.


by Marty Gallagher

Parrillo Success Stories:Laurie Holmes Bounces Back

Gumption means enterprise and initia-tive in the face of adversity. LaurieHolmes is gumption personified. Laurieis a Seattle native who had the terriblemisfortune of being diagnosed withbreast cancer back in August of 1995.“I was determined to make the best of abad situation and decided, rather thanbe dragged down in despair, to turn myillness into a positive motivating factorin my life.” Has there ever been a betterexample of optimism in the face of ad-versity? After her operation, she un-derwent chemotherapy and faced a longand difficult recovery process. Ratherthan tailspin into a funk (as 99% of uswould have given the horrendous setof circumstances) Laurie Holmes de-cided to get her body and soul together.“I became more attuned to my body andI began weight training and dieting with

a level of determination I had neverknown before. I have always been natu-rally athletic and the gym became mymode and method of recovery.” Butgood intentions don’t feed the bulldog,as the saying goes, and Laurie had along and uphill battle. To make matters worse, she under-went a bone marrow transplant after thecancer surgery. A less spirited personwould have been crushed, the ever up-beat Laurie took it in stride, just anotherof life’s challenges. “Normally a bonemarrow operation of this type requiresa thirty-day hospital stay. My degreeof conditioning stimulated the recov-ery process and the amazed doctors letme go home after only sixteen days.”This was quite a testament to Laurie’sresilience, incredibly strong constitu-tion and iron willed determination toovercome any and all obstacles thrownin her path. Once out of the hospital,

the 114-pound athlete began serioustraining, throwing herself into thephysical regeneration process with fullforce. “I won’t say that it was easy, be-cause nothing in this life worth havingis easy, but four years after my opera-tion I achieved the greatest physicalcondition of my life. This at age forty-five.” That is a hell of an accomplish-ment for any forty-five year old but forsomeone recovering from cancer and amarrow transplant, it borders on miracu-lous. How did she do it? Laurie weighttrains five days a week hard and in-tense. “I have trained with ColleenFisher for the past year and everythinghas fallen together as a result. Colleen(NPC national masters physique cham-pion) is a masterful trainer and sheshowed me exactly what I needed todo in order to maximize my efforts.” Col-leen and Laurie devised a diet plan and

Laurie Holmes is the definition of true grit.


Parrillo Success Stories: Laurie Holmes Bounces Back

Day Weights AerobicsMONDAY Legs Stairstepper 45 minutesTUESDAY off Treadmill 1 hourWEDNESDAY Chest, biceps/triceps Stairstepper 45 minutesTHURSDAY off Treadmill 1 hourFRIDAY Back, shoulders Stairstepper 45 minutesSATURDAY Off OffSUNDAY Off Off

TYPICAL EATING DAY

MEAL 1 Parrillo Sport Nutrition Bar™

MEAL 2 50-50 Plus™ shakeMEAL 3 4 – 6 ounces of chicken, spinach salad, sweet potatoMEAL 4 Optimized Whey™ shakeMEAL 5 6 ounces of fish, spinach salad, no starchy carbs

a five-day per week workout template. Monday through Fri-day, Laurie trains and follows a strict aerobic schedule that fitsher lifestyle perfectly. “I have a family and I wanted to keepthe weekends open for family related activities. Typically,after I drop off my 11-year old daughter at school I head forthe gym five days a week.” Hard, hard training and a tightParrillo supplemented and inspired diet add the final com-ponent to Laurie’s approach. Laurie Holmes is another in along line of individuals who have used the golden triumvi-rate of weight training, aerobics and diet to renovate theirbody. Laurie overcame a deadly disease and went on toachieve the greatest condition of her life - after major sur-gery and bone marrow transplant – making her saga all themore incredible. “I want to thank Colleen for her expertise and attention.She is knowledgeable and practical and insightful. I alsowant to mention the fact that I use and love Parrillo prod-ucts each and every day. I firmly believe that John Parrillo’sproducts have been instrumental in my bounce back.” Laurieserves as a stellar example for the rest of us. Next time youfeel like blowing off a workout or the next time fate rears it’shead and derails your progress, think of the obstacles LaurieHolmes overcame to achieve the best condition of her life.If you do, I’ll wager the roadblocks you encounter won’tseem quite so insurmountable.

*Laurie will do thirty minutes of Stairstepper and then immediately follow-up with thirtyminutes on a second aerobic machine, often the step-mill or treadmill.

TRAINING SPLIT

Colleen Fisher has been instrumentalin the shaping of Laurie’s physique.


Not everyone wants to lose bodyfat. Many people are more interestedin gaining weight. Maybe you’re oneof them. Are you one of these folks?You’re already lean - too lean, in fact.Your body resembles a straight pin.No matter what you do, you can’t puton weight - you’re what we call a“hard gainer.” Does this mean you’reforever destined to be thin and lanky? Not at all. Believe me, I can empa-thize with you. I’m a formerly too-thin guy also. That’s right. I used to

weigh a skinny 120 pounds, with vir-tually no muscle mass to speak of. Buttoday, in my mid-forties, I have gained25 pounds of lean muscle. But enough about me, what aboutyou? Can you transform your bodytoo? You bet. In working with hardgainers, I recommend that they fol-low four basic principles: consumemore calories, spread throughout theday; choose growth-producingfoods; use supplements to increasecalories; and adhere to a program ofweight training designed to build leanmass. Here’s a closer look:

1. Consume more calories, spreadout through the day.

Have you ever cared for a newpuppy? If you have, you know that ithas to be fed six or more times a day.When you do, it’s ravenous for thechow. That’s because the puppy is ina growth mode. So are you, if yourgoal is to put on weight. You musteat more food, and it must be dividedinto six or more feedings a day, spacedtwo or three hours apart, as John Par-rillo recommends in his Nutrition Pro-gram. Begin to gradually increase

your calories everyfew days. It takes2,500 calories tobuild a pound ofmuscle so youshould try to gradu-ally build up to thatextra amount. Thisamount can varywidely from indi-vidual to individual.A gradual increaseof calories from theright foods will keepyour new weightgain muscle insteadof unwanted and un-sightly fat.

2. Eat growth-producing foods. A problem many hard gainers haveis that their metabolisms run high allthe time. You burn up food as fastyou as you consume it. Research hasfound that fast-metabolizers do wellon a diet that’s high in carbohydrates

- unlike slower metabolizers, who dobetter on fewer carbohydrates. Ad-just your carbohydrate intake upwardto 65 to 70 percent of your daily calo-ries. Your carbohydrates should comefrom starchy carbs and fibrous veg-etables - at a ratio of two to one (twoservings of starchy carbs for every-one serving of fibrous carbs). Starchycarbohydrates include whole grains,beans, legumes, potatoes, yams,brown rice, and any natural, unrefinedcarbohydrate source. Fibrous veg-etables include salad vegetables,broccoli, cauliflower, green beans,carrots and green leafy vegetables,among others.

Lea

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sBy Cliff Sheats, M.S., Clinical Nutritionist

What About Me?Help For Hard Gainers

Clean carbohydrate sources like po-tatoes, legumes, yams and brown riceare essential for building muscle.

Essential Fatty Acids pro-vide you with the nutrientsnecessary for joint health.


Increasing your carbohydrate intakeshould not be done at the expense ofprotein intake, however. Protein shouldcomprise 20 to 25 percent of your dailycalories. Also, very convincing re-search exists showing that muscle-gain-ing individuals should eat 1 gram to1.25 grams of protein per pound ofbodyweight each day to support tis-sue growth. Your proteins should con-sist of the low-fat variety. The best pro-tein choices are white meat poultry, fish,egg whites, and lean red meat. Certainstarchy vegetables like beans, legumes,and corn contain protein too, and thisshould be taken into considerationwhen figuring your daily protein allow-ance for your bodyweight. Be sure to combine your foods prop-erly too. Always eat protein with car-bohydrates to allow for a steady andeven release of energy. Include in your daily diet some es-sential fatty acids (EFAs) as well. EFAsare made up of compounds: linoleicacid, linolenic acid and arachidonic acid- all are contained primarily in vegetableoils. Omega-3 fatty acids are anothertype of EFA and they are found in fish.All EFAs are vitamin-like substancesthat hard-gainers should not forget totake in, up to 1 tablespoon of EFAs aday. Good sources are safflower oil,canola oil, flaxseed oil, and sunflower

seed oil. Consider supplementing withParrillo Evening Primrose Oil - an ex-cellent source of EFAs. For more infor-mation on proper diet planning, refer tothe Parrillo Nutrition Manual.

3. Supplement for extra calories. One way to increase your caloriesis through the use of supplements. Irecommend you use CapTri®, ProCarb™, 50-50 Plus™, Hi-Protein Pow-der™, Optimized Whey Protein Pow-der™, and the numerous bar supple-ments available from Parrillo. CapTri®

contains 114 calories per tablespoonand thus is an excellent way to add inextra calories. Two ounces of any ofthe marvelous Parrillo powderedsupplements, mixed with water andtaken after each of your multiplemeals, will add more than 1200 calo-ries to your daily diet, depending onwhich product you use. As you cansee, it’s not that difficult to boost yourdaily calories.

4. Follow an exercise programgeared for growth.

Hard gainers benefit most from weighttraining routines in which basic exer-cises, heavy weights, and low-to-mod-erate repetitions are employed. Refer to

the Parrillo Training Manual for infor-mation on exercises, fascial stretchingto stimulate growth, and appropriateroutines. You need to do some form ofaerobic training. Aerobics will create ad-ditional capillary density which allowsfor better delivery of nutrients to musclecells and this phenomena increasesgrowth. My recommendation for hardgainers is to do aerobics three times aweek, gradually increasing intensity, forapproximately 15-30 minutes each ses-sion. Make sure you’re eating enoughto fuel your body and cover energy defi-cit exercise creates and provide ad-equate calories for your daily activities.

Making Progress Keep track of your progress. If you’renot gaining muscle, you may have toconcentrate on increasing your calorieseven more for a few weeks. Try work-ing out at higher intensities, usingheavier weights in your sessions. Youmay want to experiment with advancedtechniques such as negatives andsupersets to force your body into agrowth mode. If I can transform my skinny physique,anyone can transform his or her phy-sique. Make the “hard gainer” label athing of the past.

You can purchase Cliff Sheats Lean Bodies Cook-book, Lean Bodies and Lean Bodies Total Fitnessby calling the Orderline at 1-800-344-3404

What About Me?

CapTri® gives you 114clean calories in everytablespoon. Caloriesequal growth.

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by John Parrillo

Vitamins and Minerals, Part 1Vitamins are Good

Vitamins and minerals are not the most excitingsupplements, but to the bodybuilder, fitness enthu-siast or serious weight trainer they are among themost important. Many governmental, medical andnutritional authorities suggest that vitamin and min-eral supplementation is not necessary, and that youcan get all the nutrients you need from eating a bal-anced diet, and while this might be true in the strictsense it is senseless in the practical sense. If you eatperfectly and do not engage in any strenuous exer-cise, then adequate vitamins and minerals may bederived from the foods we eat but think how mucheasier it to obtain all we need by taking a few inex-pensive tablets each day? And what about those ofus who diet? How does the strict dieter make up forvitamin deficiencies? The answer is to supplement.Vitamin and mineral deficiencies are relatively com-mon. Most people don’t eat a “balanced” diet andthis is true even for Parrillo-style bodybuilders whotypically avoid fruits and dairy products because ofthe high content of naturally occurring sugars. Elimi-nating fruits and dairy from your diet is one of thesmartest things you can do to strip off bodyfat andmaintain mass, but eliminating these two food groupsremoves some of the richest sources of natural vita-mins and minerals. People who eat a balanced diet,as defined by the FDA, are still at risk for deficien-cies because so many of our foods are refined,bleached and processed. In my opinion virtually every serious strength ath-lete or bodybuilder should be on a “core supple-ment” program that includes vitamins and minerals,a high quality protein supplement and Creatine Mono-

hydrate. I strongly believe (and continually remindathletes) that wholesome food should serve as thebedrock foundation of any serious nutritional pro-gram. Bodybuilders will obtain astounding results invery short order if they use wholesome foods in com-bination with a core supplementation program.Supplemental protein for the serious weight traineris a no-brainer. The scientific evidence is strong, per-suasive and plentiful that those athletes who exer-cise vigorously need extra protein. This is commonsense backed up by decades of empirical data fromthe gym and scientific data from the lab. Tremen-dous gains in size and strength occur when highintensity weight training is combined with heavy pro-tein supplementation. Two scoops of my OptimizedWhey protein contain 33 grams of high biological-value protein, zero grams of fat, 3 grams of carbohy-drates and zero sugar – plus it tastes incredibly good.I usually recommend that the serious bodybuilderstart by consuming 1 to 1½ gram of protein for everypound of bodyweight, spread as evenly as possibleover 5-6 meals each day. When you plateau in train-ing (poundage or muscle size) jump up to 2 or moregrams per pound of bodyweight. This plateau-bust-

John Parrillo’s ex-pertise in the fieldof sports nutritionis recognizedworldwide. Everymonth, his col-umn deals withpertinent informa-tion on today’shottest supple-ment topics.

Getting the high amounts of protein, re-quired daily for muscle growth, can be achore to do with food alone. Parrillo’s Op-timized Whey™ gives you the clean, high-biological value protein you need to buildquality muscle.

Vitamins and Minerals, Part 1ing method has worked for over a thousand individu-als I have worked with personally in my 25 years ofcontest prepping top bodybuilders. So serious pro-tein supplementation is a requirement if you are seri-ous about progressing. Creatine Monohydrate is another nutritional supple-ment that is clearly valuable to virtually everyone whotrains with weights. The science is plentiful and theenthusiastic adherents are everywhere. It would benearly impossible to consume enough Creatine Mono-hydrate from whole foods to consume the quantitynecessary to trigger growth. Besides, with our mod-ern high technology processing methods we can offeryou a Creatine Monohydrate product so powerful thattwo small scoops contain the nutritional punch of sev-eral 6-ounce steaks without the saturated fat or thehassle of cooking. You can derive all the Creatine youneed with a couple of scoops taken daily. The cost ispennies a day and the results are sensational. CreatineMonohydrate has had the fastest growth curve of anynatural supplement in the nation over the last few years,largely on word-of-mouth advertising by the users.The word is out: Creatine Monohydrate works! Many athletes have vitamin and mineral deficienciesand aren’t even aware of it. Restricted diets, thougheffective at stripping fat, are often woefully short onvitamins and minerals. Your system needs vitaminsand minerals to operate at peak efficiency and the so-lution to this problem is convenient, cheap and easy:use vitamin and mineral supplementation. I recommendone tablet of each of my products, Mineral Electro-lyte Formula™ and Essential Vitamin Formula™ to be

taken with each meal. This way, the body is beingcontinually refueled with the trace minerals and po-tent vitamins it needs for growth and recovery fromhard, mineral-leeching workouts. And at about $.10a tablet, these products are one of the most eco-nomical supplements available on the market. Vitamins are divided into two general categoriesbased on their solubility properties (1-4). The wa-ter-soluble vitamins include vitamin C and the Bvitamins (thiamin, riboflavin, niacin, pyridoxine, andcobalamin), folic acid, pantothenic acid, and biotin.The fat-soluble vitamins are A, E, D, and K. Gener-ally speaking, the water-soluble vitamins functionas coenzymes that bind to enzymes and make themactive. Mostly they are involved in biochemicalpathways that produce energy. The fat-soluble vi-tamins function (primarily) without binding to en-zymes. Vitamin C (ascorbic acid) is a critical vitamin forthe serious weight trainer. Performance deficien-cies for those who lack ascorbic acid have beendocumented for centuries. Sailors up until the 1800’swould routinely contract scurvy, a horrible wastingdisease, as a result of diets lacking in vitamin C.They discovered that packing dried fruit on longvoyages cured the problem but until that fatefuldiscovery many sailors died from vitamin C-deple-tion. (1). Vitamin C deficiency can cause shortness

Restricted diets, though effective atstripping fat, are often woefully short onvitamins and minerals. ParrilloPerformance’s Essential Vitamin and Min-eral Electrolyte Formulas™ replace thoselost nutrients.

Creatine Monohydrate is one of themost powerful legal supplementsavaiable on the market. This productworks! It provides anabolic resultsnaturally.

of breath and reduce endurance. Vitamin C has mul-tiple functions in the body and many of these relateto physical activity. Vitamin C is required for col-lagen synthesis. Collagen is a structural proteinwithin the body, the primary component of carti-lage, tendons, and ligaments. Weakness in thesestructures will reduce performance as well as pre-dispose the individual to injury. A little known factis that vitamin C is required for the production ofcarnitine, a molecule that is required for fatty acidoxidation. Vitamin C deficiency can lead to impairedfatty acid utilization (1). Neurotransmitters requirevitamin C for their formation and a deficiency canresult in reduced nervous system function. VitaminC is an antioxidant that protects cells from damageby oxygen radicals that are generated in greaternumber during exercise. The current “recommended” daily allowance ofvitamin C is 60 mg per day. This is sufficient toprevent the symptoms of overt vitamin C deficiencybut is somewhat lacking for the hard working body-builder. Stress in-creases the require-ment for vitamin C (1)and infection, smok-ing, and extremes oftemperature or altitude(1) will deplete vitaminC within the body. It issuspected that exer-cise would also in-crease vitamin C re-quirements, althoughofficial recommenda-tions for athletes donot exist. Furthermore,C seems to be the bestantioxidant protection.Food sources for vita-min C include specificfruits and vegetables. Strawberries and oranges arefruits loaded with C and the best vegetables for Care green: bell peppers, Brussels sprouts, collaredgreens, spinach, and broccoli. One interesting scientific study tried to determineC requirements for athletes and found that athletesconsuming 100 mg of the vitamin per day still haddecreased blood levels after hard training. By up-ping intake to 300 mg per day normal blood levelsreturned (1). Several studies have reported de-creased urinary excretion of vitamin C in athletes,suggesting a relative deficiency. Several studieshave shown an increase in exercise performanceafter vitamin C supplementation. One involved com-paring supplemented and placebo groups on a cycleergometer. The group given 1000 mg of vitamin Cper day had increased mechanical efficiency and

wasted less energy than the placebo group. Other studieshave shown vitamin C to reduce oxygen consumption,oxygen debt, VO2 max, and total energy expenditure. Vita-min C seems to play a major role in exercise endurance andprevention of fatigue. If your vitamin C level is low ormarginal, correct it and you will derive benefit. Supplemen-tal vitamin C is a must! There is convincing data to show deficiencies in vita-mins - thiamin, riboflavin, pyridoxine (B6), C, E, and ironare also detrimental to exercise performance (1). Thiamin,also called vitamin B1, is required for energy production.Significant numbers of athletes and young people arethought to be low or marginal in thiamin (1). Exercise in-creases thiamin requirements and thiamin is required forenergy production. The Krebs citric acid cycle needs thia-min and this critical vitamin is needed for the breakdown ofbranch chain amino acids. The Krebs cycle is the primaryenergy-producing pathway in cells and its smooth functionis required to produce energy from carbohydrates, protein,and fat. The branched chain amino acids (leucine, isoleucine,and valine) are unique in that they can also be converted to

energy within the musclecell. Without thiamin, en-ergy production comes toa standstill. The presentguidelines suggest 0.5 mgper 1000 calories. Thisworks out to be between1.1 to 1.5 mg per day formost people. Food sourceshigh in thiamin includepork, whole grains, beans,peas, and orange juice (1).Most other foods containonly small amounts of thia-min unless the food hasbeen fortified with addedvitamins. The Parrillo PerformanceEssential Vitamin and Min-

eral-Electrolyte Formulas are specifically designed for ath-letes and provide high levels of the B vitamins needed forcellular energy production. These supplements also containhigh levels of the antioxidant vitamins C and E. The Parrilloformulations are a rich source of calcium, especially impor-tant for women. The scientific logic for vitamin and mineralsupplementation is irrefutable, the cost negligible and thebenefits are incredible. So what are you waiting for?References1. Sports Nutrition: Vitamins and Trace Elements. Ira

Wolinsky and Judy Driskell. CRC Press, 1997.2. Sports Nutrition: Minerals and Electrolytes. Constance

Kies and Judy Driskell. CRC Press, 1995.3. Nutrients as Ergogenic Aids in Sports and Exercise. Luke

Bucci. CRC Press, 19934. Nutrition In Exercise and Sport. I. Wolinsky and J.F.

Hickson. CRC Press, 1994.

Strawberries and oranges are fruits loadedwith C and the best vegetables for C aregreen: bell peppers, Brussels sprouts, col-lared greens, spinach, and broccoli.

Vitamins and Minerals, Part 1

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Guide, and 450 Gram Deluxe Food ScaleTraining Manual ................................................. Proper Exercise Techniques, Special Fascial Stretching...................$49.95

and High Intensity RoutinesBodyStat Kit ........................................................ BodyStat Manual, 12 BodyStat Sheets, and Skinfold.......................$39.95

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sby Ron Harris

The Five P’sGrow Like Clockwork

Some things stick with you for life. Forme, it was the “the five P’s” first taughtto me in ninth grade during MarineCorps junior ROTC class by GunnerySergeant Jim Duggan. The Five P’sstand for, Prior Preparation PreventsPoor Performance. This simple formulakept Duggan alive through dozens ofcombat missions as a helicopter doorgunner in Vietnam and it happens to bea formula for success in just about anyundertaking you can name. A near iden-tical motto goes: “If you fail to plan, youplan to fail.” What does all this have todo with bodybuilding? Just about ev-erything. In bodybuilding, as in life,those who cruise along aimlessly, with-out a plan rarely accomplish anythingsignificant. Dumb luck (or great genet-ics in the case of bodybuilding) will al-low a few exceptions to this rule but forthe most part, the cliché adages aboutplanning prove eerily true time and time

again. A carefully thought-outplan allows you to achievegoals with regular consistency– assuming you are realistic inyour goal setting. Goals andplans, by definition, operatewithin a predetermined timeframe. You conceive a goal andthen plan how to reach it. Plan-ing converts dreams into real-ity and not some fuzzy day fardown the road of life but hereand now. In case you haven’tfigured it out, I’ll spell it outfor you: without a plan dreamsnever become reality.

Plan Your Meals A busy schedule that in-cludes work, school, familyand social obligations is neveran excuse for missing a mealor skipping critical nutritionalsupplementation. Planningensures that you eat the proper

foods at the proper time each and everyday. Planning is dependent on priorpreparation, literally. You must learn toprepare mass quantities of clean, nutri-tious food for consumption later in theweek. Pick a weekend day when youhave the time and inclination. The firstorder of business is to go to the gro-cery store, then get your buns into thekitchen. Have a cooking festival andwhip up enough bodybuilding chow tolast you for the balance of the work-week. Broil or grill chicken breasts, tur-key and fish in massive quantities. Sepa-rate dozens of egg whites for omelets,open and prep cans of tuna, cook upplenty of rice and potatoes. Steam veg-etables by the heaping handful and tossgiant bowls of salad. Separate theveggies into individual zip-loc bags.Each day before departing for work, sim-ply throw all your pre-cooked meals intoTupperware containers. Mix up several

shakes of Hi-Protein™ or OptimizedWhey Protein™ and store them inTupperware plastic bottles. Pre-pack apost-workout shake of 50/50 Plus™ orconcoct your own using Parrillo ProteinPowder and Pro Carb™. Pack it all into azippered cooler and you are set for aperfect day of eating. Now that’s plan-ning!

Pre-planned Supplementation Don’t forget to have plenty of Parrillobars on hand. Keep Parrillo bars in yourcooler, gym bag, glove compartment,desk drawer or briefcase. These bars area Godsend for every conceivable nutri-tional situation. Protein Bars™, EnergyBars™, and the old standby, the ParrilloNutrition Bar™, all have a slightly differ-ent nutritional makeup, so read labelsand see which of these fantastic barsbest suits your needs. It’s also advis-able to keep your pill supplements, Es-sential Vitamins™, Mineral Electrolyte™

and the various amino formulations, insmall containers or plastic baggies. Thisamino will save you from having to haulpill bottles with you everywhere you go.All this may seem like a lot of work, butit becomes second nature after a fewdays. It’s actually a very small price topay in terms of time invested versusbenefits received. Proper food andsupplement preparation can ensure thatyou never miss a muscle building meal.Consistency is critical to progressiveimprovement. To maximize your phy-sique potential you need to have a planand then execute it with precision.

Plan your workouts It somehow seems cool in the MTVage to follow an instinctive trainingplan, one in which you don’t decidewhat you will do in a training sessionuntil you’re in the gym. Believe me, it isfar superior to have a plan of attack be-forehand. NFL teams don’t just wander

The Five P’s

out onto the field thinking, “we shouldtry to get the ball downfield and intothe end zone somehow.” Instead, theyfollow a carefully devised series of playsand have an overall plan of attack. Soshould you. Physical ability and desirewill only take you to a certain point.Beyond that, an intelligent strategy isnecessary. For a bodybuilder this meansplanning meals and knowing exactlywhat you intend to accomplish each andevery time you train. Have a writtenplan for your workout. Jot down exer-cises, sets and reps to be performedahead of time you will have a far morefocused and productive workout. Writethe results down afterwards as thisgives you a way to gauge your successand provides the data necessary tomake future corrections. If you meet orexceed your planned lifts you know youare making progress. How else do youjudge whether or not your workout wasproductive if you don’t plan and track?Certainly getting a pump is a good thing

but it is hardly quantitative; you needwritten results to compare to previousor future workouts. Think about it be-forehand and write the results down af-terwards.

Plan, Plan, Plan! First, establish goals - such as put-ting an inch onto your chest measure-ment or adding twenty pounds to yoursquat – then come up with a plan. Oth-erwise you are just another daydreamerwithout a direction or a clue. Write downeach goal and list a reason or two whythis goal is important. Set a time limitand devise an intelligent method forachieving your particular goal. It maybe as simple as adding five pounds toyour final set in a particular exercise forfour consecutive weeks, or doubling-up on a movement during the course ofa week in order to “bring it up”. Reviewyour goals before each workout. I liketo take a look at the goals for the dayfirst thing every morning. Constantly

evaluate your progress to see if yourapproach is working. If not, try some-thing else. Also, tell everyone youknow about your goals. Knowing ev-eryone is watching you and expectingyou to succeed is one hell of an incen-tive to keep you on track. Hopefully you will see the power ofplanning and will ponder SergeantDuggan’s timeless advice. Practice thefive P’s – Prior preparation prevents poorperformance - then incorporate them intoyour game plan. Besides, practicing thefive P’s is a recipe for success in justabout anything you want to accomplishin this life. Now, what are you waitingfor? Don’t you have something youneed to get started on right now? Witha plan for success you are planning onsucceeding. So let’s get moving people!

Ron Harris is now available for per-sonal fitness consultation. E-mail himat [email protected] for more in-formation.


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Intensity, Psyche, Concentrationand the Mind

by Steve Hampton & Marty Gallagher

Intensity is a word used by athletes,particularly bodybuilders andpowerlifters, to identify how much mindpower a person can bring to bear inweight training or aerobics. Intensitywalks the fine line between triumph anddisaster. Too much mental intensity candestroy your athletic performance assurely as too little will lead straight todefeat. Intensity, in the broad and gen-eral sense, is the gathering of mentalenergies, the narrowing of mental fo-cus, the manipulation of emotions toimprove athletic performance.

Intensity has several components:* Intensity is being able to push intothe pain zone where the muscle growthlies. To trigger muscular gains you haveto undergo some physical discomfort.Performing extra reps or using heavierpoundage requires the athletes to sub-ject themselves to the pain of strain.Those who avoid the pain zone andstay in the comfort zone never progresspast their current level. Progress doesnot reside in the comfort zone. To getbigger and stronger we have to lift

heavier weights for more reps or golonger and harder in aerobic training.Intensity allows you to bust throughthe pain barrier.

*Intensity is a first cousin to willpower.Willpower is essential for success inathletics, academics, the workplace orlife itself. Life is competition in one formor another, and without willpower youwill lose out to those of equal (or lesser)talent who have more willpower thanyou are. Intensity can be counterpro-ductive: If you are too intense you willalienate everyone around as you careenout of control and head for injury ordisaster. Willpower for applied athlet-ics requires a middlesolution, don’t ignoreit, don’t overdo it.Like a bodybuildingGoldilocks use themiddle way: not toomuch, not too little,just right.

* Intensity is also theability to “psyche up”right before a set in or-der to perform better.A proper psyche-upenables the athlete toexceed their realisticcapabilities and per-form “over theirhead”. The psyched-up athlete can squeezeout more reps or workwith heavier pound-age. Psyche is some-thing you get better atthe more you use it. Aproper psyche is askill, a tool, a methodfor boosting perfor-mance and the more

you practice, it the better you get.

* Webster defines intensity as “Excep-tionally great concentration, power orforce”. Concentration is a great wordand a key concept in the whole mentalquestion. Champions have an ability tofocus in on the athletic task at hand tothe total exclusion of everything else.A champion can “become one” withtheir sport, losing themselves, becom-ing totally absorbed. Which is a goodthing; performance is improved whenthe athlete is totally concentrated. So how do you improve the mentalaspect of training and performing?There are many methods and you

Controlling Performance Through Will Power

Pysche can be your friend or foe. Toomuch will cause you to miss. Too littlewill cause you to miss. Balance is key!


Intensity, Psyche, Concentration and the Mind

should work with one every time youtrain. The idea is simple and direct: priorto every weight training set, and par-ticularly on the heaviest ones, take amoment, clear your mind and get fo-cused on the task at hand. Visualizeyourself lifting the weight then actual-ize that visualization, psyching yourself up just before you attack theweight. Don’t allow yourself to lift aweight unless you are centered,psyched and concentrated!

1. Visualization: See yourself per-forming the about to happen set.Close your eyes and picture your-self in the gym. Invent a mentalmovie with you approaching thebar or machine with the weightloaded. Watch yourself as youhandle the poundage for the re-quired reps, using perfect tech-nique and explosive technique.Make your mental movie detailed.

The world’s foremost authority on training and nutrition has just takenover THE WORLD—the world wide web that is. John Parrillo announcesthe launching of the newest version of Parrillo.com. You will find the abso-lute best information on nutrition, training and stretching available on theworld 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 openyour eyes. Visualization improvesthe more you do it.

2. The psyche-up: After you have vi-sualized yourself performing theset, stand up and take three longbreaths. Keep your mind clear ofeverything other than you con-quering this poundage. Walk tothe weight, grip the handles andget angry and aroused. Anger willcause the adrenal gland to secretadrenaline into the bloodstreamand you will feel exhilarated as yourip the weight up for the first rep.The psyche-up occurs betweenthe visualization and the com-mencement of the rep. Championbodybuilders and powerlifters areable to keep the psyche going dur-ing the set. This is something youtoo should work towards.

3. Repetition: To excel at anythingyou need repetition. That is whywe practice fundamentals so often.You have to practice the funda-mentals of mental preparation justas you would any athletic drill.Repetition will serve you well. Prac-tice visualization on every set butsave the psyche-up procedure forthe top set with the really bigweight. We don’t want to wasteprecious adrenaline on light warm-up sets and therefore we onlypsyche on our top set of each ex-ercise. Repetition will cause youto progress very quickly in thiscritical aspect of training. Don’tneglect the mental aspect of weighttraining. Learning to pysche upcorrectly will result in additionalpoundage and extra reps. All ofwhich equates to muscular growth.Try it and see for yourself.


Jenny Hendershott overcame a deepand talented field to win her height classat the National Physique Committee’sUSA Fitness Championships held inSanta Monica on July 30th. She was un-derstandably elated by this major vic-tory; “It was the thrill of a lifetime to winthis show. There were eighteen othercontestants in my class (the mediumheight class) and the first order of busi-ness was to make sure I wouldn’t be

overlooked in the mob. I went in deter-mined to be noticed and when I wascalled out for the second round of com-parisons, I knew that I would get a fairviewing.” With the sheer number andhigh quality of physiques it would be

easy to get swallowed up and lost inthe mind-boggling array of bodies.

Yet Jennifer, with her tight phy-sique and 1000-watt smile was

not to be ignored. Jennyplaced second in the firstportion of the contest, the

two-piece swimsuit round,held on Friday.

On Saturday morning sheblasted through her patented floor

routine and amazed the judges andother competitors with her complex, dif-ficult, acrobatic performance. She hasnever been outscored in the perfor-mance round though ironically, she wasless than enthused by her performance;“I was actually quite disappointed andupset. My routine felt flat and I felt tiredand fatigued. I would call it average bymy standards.” Regardless of her res-ervations, the judges ranked it first andHendershott shot into the driver’s seat.Jennifer took 5th in the final componentof the competition, the one-piece swim-suit round. No matter, JenniferHendershott had accumulated enoughpoints to win her height class. To makevictory even sweeter, Jenny “nailed” herexplosive routine at the night show infront of a packed house. This time herexecution was superb, even by her ownlofty standards, “I was definitely on. Ifelt so good that at the conclusion, ratherthan perform two consecutive back-flips(no hands) as I normally do, I went aheadand did three. The crowd cheered likecrazy and it was fantastic to hear thetremendous response.” JenniferHendershott had dazzled the packedhouse with pyrotechnic-style acrobat-ics and unique strength moves thatcaused the judges and audience to re-spond like Arnold S had just walkedonstage.

JENNIFER HENDERSHOTT CAPTURES HER HEIGHTCLASS AT NPC USA FITNESS NATIONALS!

Jennifer made some substantive changesin her diet and training in preparation forthis show. “I typically use a six to eightweek cycle and this time I took a full twelveweeks to prepare. My trainer, Mike Davies,devised a different approach to my dietand I achieved the best condition of mylife. I felt healthier and my hair, skin andnails reacted far better to this new dietthan some I’ve used in the past.” Basi-cally, Mike conceptualized a rotating four-day diet plan that manipulated the ingre-dients each day in order keep her metabo-lism burning fat and retaining muscle. Jennifer is hoping to receive an inviteto participate in the 2000 Arnold Classicwhich will be held this coming February.“As I mentioned in my article in the Au-gust, 1999 issue of the Parrillo Perfor-mance Press, one of my major competi-tive goals is to compete in front of myhometown crowd at the Arnold in Colum-bus, Ohio.” We are positive that the sightof seeing Jenny Hendershott flyingthrough the air like a gazelle in full flightwill bring even the sometimes blasé’,seen-it-all Arnold audience clean out oftheir seats. And with as much improve-ment in her physique between now andFebruary as she made between her lasttwo shows there is no telling who’s applecart she might upset! Keep a tight eyeon this woman; her career is on a rocket-like trajectory path and who can say howquick she’ll get there.

Jennifer Hendershottfeatured on the ParrilloPress August 1999


NEW PARILLO PRODUCTS!

••••• The Parrillo Genetic Equalizer Series – Guess who has designed and produced the most revolutionary and innovativeline of weight training equipment on the market today? Yep, none other than our own John Parrillo. Drawing on thirtyyears of experience Parrillo personally designed a series of flat and incline benches that force the user to assume theperfect pushing position. His curl benches insist the athlete curl correctly and the leg machines are technologic marvels.Back work is no problem; his row and pulldown machines guarantee the user isolate the lats with surgical precision. TheGenetic Equalizer line takes the guesswork out of technique and sales are exploding. Just about every gym owner whohas laid eyes on a piece of the Parrillo Genetic Equalizer line has purchased a piece or two right on the spot. It is just thatgood and anyone who has been around the weight training block immediately recognizes the genius of the design. Thisequipment will stand up to the most brutal of punishment and come back for more. Each piece is designed to force theuser into the optimal biomechanical groove thereby maximizing training results. Surprisingly affordable, all you have todo is add hard work. Call up a full picture and specs on every piece at our Parrillo.Com Website or call for a free catalog.Once you’ve used the Genetic Equalizer line all other equipment feels like out of date technology.

••••• The Parrillo Computer Nutrition Program - A few years ago Parrillo Performance introduced one of the first (and mostinnovative) computer program systems on the market. People loved the convenience and short-cut methodology thatallowed users to chart complex diets, providing instantaneous nutrient and caloric breakdowns and allowing the seriousbodybuilder or fitness enthusiast to map out a game plan. A rolling stone gathers no moss and John Parrillo decided thatit was time to update an already formidable Computer Nutrition Program. The result is Version II, using CD-ROMtechnology to increase the program user-friendliness; Version II is faster and more comprehensive. As an extra addedbonus we’ve added in a computerized copy of the famous Sports Nutrition Guide and the kitchen manual for great lowfat eating, the CapTri® Cookbook as well. These informational documents are set-up in Acrobat® Reader, allowing youto flip page to page just like a printed version. Receive a free copy of Acrobat® Reader to load in your computer byordering now!

Check out these great features!1. Pre-loaded food nutritional values with comprehensive caloric tables2. Easy computation of daily protein, fat, carb and calorie ingestion3. Advanced food sort capabilities4. Customize daily, weekly and monthly diets then print out the results5. Pre-loaded nutritional supplementation values6. CapTri® cookbook recipes included on the food selection options7. Lock value on protein, fat, carbs when utilizing the customization mode8. Protein to carb ratio indicator9. Metabolic formula customization feature10. Create a grocery list for one or two individuals utilizing the program

••••• New! Peanut Butter and Banana-flavored Protein Bars - Are you craving some variety in your nutritional supplements?John Parrillo introduces two new flavors, Banana and Peanut Butter to his phenomenal line of Protein Bars. The ProteinBar has been incredibly well received and while the bar isn’t new, the two new flavors , are great news for thosewho want a sweet treat without the sugar! Parrillo Performance, always a step ahead of the competition, offers these twonew flavors while retaining its unsurpassed nutritional profile. 20 grams of high biological-value protein are balancedwith 30 grams of slow-release carbohydrates and 3 grams of CapTri® to ensure muscle regeneration, growth andenergy. Because the Parrillo Protein Bar™ contains only 3 grams of sugar, there are no bodyfat-producing insulin spikesso common to other bars on the market. Contrast and compare this to competitor bars that routinely contain 20 to 50grams of fat-producing sugar. The new flavors will be available by the time you read this so order now! The cost remainsthe same ($27.00 per box of 12) and can be purchased through Parrillo Performance 1-800-344-3404, or through your localsupplement supplier.

••••• New! Chocolate Mint-flavored Energy Bars - Have you ever had a mint sport nutrition bar? The trailblazers at ParrilloPerformance can now offer chocolate mint in the ever-popular Energy Bar formulation! Power-packed, this new mintflavor retains the patented nutritional profile that has made it so popular as a pre-workout boost among championbodybuilders and strength athletes: 14 grams of the highest biological-value protein available, 35 grams of ultra-clean,slow-release carbohydrates, 5 grams of CapTri® and a low, low sugar count, 3 grams. Need a boost at the office or in thegym? The Energy Bar provides a natural source of energy that is safe, convenient and effective – plus you can nowsatisfy that mint craving without resorting to the drug store candy shelf! Mint bars are flying off the shelf so call the1-800-344-3404 hotline and order a box right now!

John

Parr

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5143 Kennedy Avenue Cincinnati, Ohio 45213

BULK RATEU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

One 5 to 51/2 pound turkey breast, skinremoved1 stalk celery, cut into chunks1 small onion, quartered2 Tbsp. CapTri®1tsp. Butter-flavored sprinkles1 Tbsp. lemon juice1 tsp. Salt-free herb seasoning¼ tsp. Black pepper

Preheat oven to 325 degrees. Spray the center of a large piece ofheavy-duty aluminum foil with nonstick cooking spray. Arrangeturkey, celery , and onion on foil. Place 2 Tbsp of CapTri® intothe center of the turkey. Combine remaining ingredients. Drizzleover turkey. Fold ends of foil over turkey. Crimp edges together.Place in a shallow baking pan. Roast 21/2 to 3 hours. Open foillast 20 minutes to brown turkey. Baste with pan juices. Serves12.

(Serving=1 lean protein)

NUTRIENTS: 266 calories, 51.4 grams of protein, 2.5 grams offat; 1.9 grams of carbohydrates; 113 mg. of sodium; 699 mg. ofpotassium; and 5 mg. of calcium.

CapTri CapTri CapTri CapTri CapTri®®®®® Turkey Turkey Turkey Turkey Turkey

DirectionsDirections

CapTri CapTri CapTri CapTri CapTri®®®®® Turkey Turkey Turkey Turkey Turkey

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A Monthly Magazine For All Bodybuilding, Fitness and ... · PDF fileder to lure customers. ... patented combat style is a hybrid, mix-ing various martial styles, ... overtakes technique