Parrillo Protein Powder Options

Parrillo Protein Powder Options

Optimized Whey Protein – Powder Pouches – Chocolate Malt	$50.95
Optimized Whey Protein – Powder Pouches – Vanilla Malt	$50.95
Optimized Whey Protein – Vanilla Malt	$44.95
Optimized Whey Protein – Chocolate Malt	$44.95
Optimized Whey Protein – Strawberry Malt	$44.95

 

Hi Protein – Powder Pouches – Chocolate	$45.95
Hi Protein – Powder Pouches – Vanilla	$45.95
Hi-Protein – Vanilla	$39.95
Hi-Protein – Chocolate	$39.95
Hi-Protein – Peach	$39.95
Hi-Protein – Banana	$39.95
Hi-Protein – Strawberry	$39.95
All-Protein – Milk	$44.95

Parrillo Nutrition Protein Bar Options

Parrillo Protein Bars

Protein Bars – Fudge Brownie	$30.00
Protein Bars – Peanut Butter Delight	$30.00
Protein Bars – Strawberry Shortcake	$30.00
Protein Bars – Pineapple	$30.00
Protein Bars – Banana	$30.00
Protein Bars – Layered PB/Banana	$30.00
Protein Bars – Pistachio	$30.00
Protein Bars – Cinnamon Roll	$30.00

 

Parrillo Protein Chew Bars

Protein Chew Bars – Chocolate	$30.00
Protein Chew Bars – English Toffee	$30.00
Protein Chew Bars – Chocolate Graham Cracker	$30.00
Protein Chew Bars – Licorice	$30.00
Protein Chew Bars – Peanut Butter	$30.00
Protein Chew Bars – Hazelnut Expresso	$30.00
Protein Chew Bar – Chocolate Toffee	$30.00
Protein Chew Bar – Strawberry	$30.00
Protein Chew Bar – Root Beer	$30.00

Parrillo Approved Fibrous Carbs

 

Rating	Fibrous Carbs	Calories	Protein	Carbs	Fat
1	Asparagus spears, cooked, boiled, drained	20.0	2.2	3.6	0.2
1	Asparagus spears, fresh	26.0	2.5	3.6	0.2
1	Asparagus spears, frozen	23.0	3.3	3.9	0.2
1	Bamboo shoots, raw	27.0	2.6	5.2	0.3
1	Beans, green, fresh	32.0	1.9	7.1	0.2
1	Beans, green, frozen	26.0	1.7	6.0	0.1
1	Beets, boiled, drained	32.0	1.1	7.2	0.1
1	Beets, raw	43.0	1.6	9.9	0.1
1	Broccoli, spears, boild, drained	26.0	3.1	4.5	0.3
1	Broccoli, chopped, frozen	29.0	3.2	5.2	0.3
1	Broccoli, fresh	32.0	3.6	5.9	0.3
1	Broccoli, spears, frozen	28.0	3.3	5.1	0.2
1	Brussels sprouts, boiled, drained	36.0	4.2	6.4	0.4
1	Brussels sprouts, fresh	45.0	4.9	8.3	0.4
1	Brussels sprouts, frozen	36.0	3.3	7.3	0.2
1	Cabbage, boiled, drained	18.0	1.0	4.0	0.2
1	Cabbage, Chinese, raw	14.0	1.2	3.0	0.1
1	Cabbage, raw	24.0	1.3	5.4	0.2
1	Cabbage, red, raw	31.0	2.0	6.9	0.2
1	Captri Cookbook Sides, Chicken-Mushroom Sou	65.9	0.3	0.4	0.0
1	Captri Cookbook Sides, Green and Crunchy Sala	126.9	1.1	4.0	0.9
1	Carrots, boiled, drained	31.0	0.9	7.1	0.2
1	Carrots, raw	42.0	1.1	9.7	0.2
1	Cauliflower, boiled, drained	22.0	2.3	4.1	0.2
1	Cauliflower, fresh	27.0	2.7	5.2	0.2
1	Cauliflower, frozen	27.0	2.7	5.2	0.2
1	Celery	17.0	0.2	5.2	0.2
2	Collard greens	45.0	4.8	7.5	0.8
1	Cucumbers	15.0	0.9	3.4	0.1
1	Eggplant, boiled, drained	19.0	1.0	4.1	0.2
1	Eggplant, raw	25.0	1.2	5.6	0.2
2	Kale	53.0	6.0	9.0	0.8
1	Lettuce, iceberg	13.0	0.9	2.9	0.1
1	Mushrooms	28.0	2.7	4.4	0.3
2	Mustard greens, boiled, drained	23.0	2.2	4.0	0.4
2	Mustard greens, raw	31.0	3.0	5.6	0.5
1	Okra	36.0	2.4	7.6	0.3
1	Peppers, green	22.0	1.2	4.8	0.2
1	Peppers, red	31.0	1.4	4.8	0.3
1	Salad Greens	20.0	1.2	3.5	0.2
1	Spinach, boiled, drained	23.0	3.0	3.6	0.3
1	Spinach, chopped, frozen	24.0	3.1	3.8	0.3
1	Spinach, fresh	26.0	3.2	4.3	0.3
1	Squash, generic, boiled, drained	14.0	0.9	3.1	0.1
1	Squash, generic, raw	19.0	1.1	4.2	0.1
1	Squash, Summer, boiled, drained	21.0	1.4	4.7	0.1
1	Squash, Summer, raw	19.0	1.1	4.2	0.1
1	Squash, Winter	50.0	1.4	12.4	0.3
1	Squash, Yellow Crookneck, boiled, drained	15.0	1.0	3.1	0.2
1	Squash, Yellow Crookneck, raw	20.0	1.2	4.3	0.2
1	Squash, Zucchini, boiled, drained	12.0	1.0	2.5	0.1
1	Squash, Zucchini, raw	17.0	1.2	3.6	0.1
1	Tomatoes	22.0	1.1	4.7	0.2
1	Turnip greens, boiled, drained	20.0	2.2	3.5	0.2
1	Turnip greens, raw	28.0	3.0	5.0	0.3
1	Turnips, boiled, drained	23.0	0.8	4.9	0.2
1	Turnips, raw	30.0	1.0	6.6	0.2
2	Watercress, raw	19.0	2.2	3.0	0.3
1	Zucchini	17.0	1.2	3.6	0.1

Parrillo Approved Starchy Carbs

 

Rating	Starchy Carbs	Calories	Protein	Carbs	Fat
1	Barley, pearled, light	349.0	8.2	78.8	1.0
2	Beans, black, dry	339.0	22.3	61.2	1.5
2	Beans, lima, fresh	123.0	8.4	22.1	0.5
1	Beans, lima, frozen	102.0	6.2	19.5	0.1
2	Beans, pinto, dry	349.0	22.9	63.7	1.2
2	Beans, red, cooked	118.0	7.8	21.4	0.5
2	Beans, red, dry	343.0	22.5	61.9	1.5
3	Beans, soybeans, boiled, drained	118.0	9.8	10.1	5.1
3	Beans, soybeans, canned, drained	103.0	9.0	7.4	5.0
3	Beans, soybeans, raw	134.0	10.9	13.2	5.1
2	Beans, white, cooked	118.0	7.8	21.2	0.6
2	Beans, white, dry	340.0	22.3	61.3	1.6
2	Blackeye Peas, frozen	131.0	9.0	23.6	0.4
6	Bread, French, enriched	290.0	9.1	55.5	3.0
6	Bread, Italian, enriched	276.0	9.1	56.4	0.8
6	Bread, Pumpernickel	246.0	9.1	53.1	1.2
6	Bread, rye	243.0	9.1	52.1	1.1
6	Bread, white, enriched	270.0	8.7	50.5	3.2
6	Bread, whole wheat	243.0	10.5	47.7	3.0
1	Captri Cookbook Breakfast, Barley Cakes	107.6	7.1	11.1	0.7
1	Captri Cookbook Breakfast, Crepes	161.8	8.1	15.7	1.7
1	Captri Cookbook Breakfast, R. F. Oatmeal Panca	162.8	9.2	21.0	1.7
2	Captri Cookbook Breakfast, Waffles	115.4	4.7	21.0	0.1
1	Captri Cookbook Entree, Kidney Beans & Rom.	114.0	6.4	18.4	0.5
1	Captri Cookbook Entree, Lentil & Vegetable Stew	107.9	5.4	18.0	0.3
1	Captri Cookbook Entree, Tuna Quiche/ Brwn Rc	107.2	6.7	17.2	1.2
1	Captri Cookbook Sides, Beet Salad with Red On	116.7	1.3	8.1	0.1
1	Captri Cookbook Sides, Brown Rice and Lentils	66.8	2.8	9.9	0.2
2	Captri Cookbook Sides, Captri Lentil Loaf	88.7	4.1	14.5	0.4
2	Captri Cookbook Sides, Chickpeas with Spinach	111.5	5.4	15.5	1.1
1	Captri Cookbook Sides, Chinese Fried Rice	171.7	3.7	22.2	0.5
1	Captri Cookbook Sides, Cornmeal Frittata	206.4	9.0	26.9	1.6
1	Captri Cookbook Sides, French Potato Salad	103.0	1.7	14.1	0.1
1	Captri Cookbook Sides, Fried Squash	251.8	7.5	35.7	3.5
1	Captri Cookbook Sides, Golden Oats Pilaf	148.5	6.1	21.7	2.2
1	Captri Cookbook Sides, Hash Browns	94.3	2.0	16.4	0.1
1	Captri Cookbook Sides, Home Fries	114.0	1.8	14.7	0.1
1	Captri Cookbook Sides, Lentil Delight	136.6	6.4	14.8	0.3
1	Captri Cookbook Sides, Lentil Shula Kalambar	113.9	6.4	14.0	0.4
1	Captri Cookbook Sides, Sweet Potato Souffle	136.7	3.2	22.3	0.4
1	Captri Cookbook Sides, Vegetable Soup	60.8	0.8	3.8	0.1
1	Carb Powder, Pro-Carb Powder (generic)	381.0	14.3	78.6	0.0
1	Carb Powder, Pro-Carb Powder, Chocolate	381.0	14.3	78.6	0.0
1	Carb Powder, Pro-Carb Powder, Vanilla	381.0	14.3	78.6	0.0
1	Corn, kernels, boiled, drained	83.0	3.2	18.8	1.0
1	Corn, sweet, frozen	82.0	3.1	19.7	0.5
1	Corn, sweet, raw	96.0	3.5	22.1	1.0
1	Cream of Wheat, cooked	42.0	1.3	8.7	0.1
1	Cream of Wheat, dry	371.0	11.4	77.0	0.9
1	Flour, whole wheat	333.0	13.3	71.0	2.0
5	Fruit, Apples, raw	58.0	0.2	14.5	0.6
6	Fruit, Bananas	85.0	1.1	22.2	0.2
5	Fruit, Blackberries	58.0	1.2	12.9	0.9
5	Fruit, Blueberries	62.0	0.7	15.3	0.5
5	Fruit, Cantaloups	30.0	0.7	7.5	0.1
5	Fruit, Cherries, sweet	70.0	1.3	17.4	0.3
5	Fruit, Grapefruit	41.0	0.5	10.6	0.1
5	Fruit, Grapes, seedless	67.0	0.6	17.3	0.3
5	Fruit, Orange juice	45.0	0.7	10.4	0.2
5	Fruit, Oranges, raw, peeled	49.0	1.0	12.2	0.2
5	Fruit, Peaches, raw	38.0	0.6	9.7	0.1
5	Fruit, Pineapple, raw	52.0	0.4	13.7	0.2
5	Fruit, Raisins	289.0	2.5	77.4	0.2
5	Fruit, Raspberries, black, raw	73.0	1.5	15.7	1.4
5	Fruit, Raspberries, red, raw	57.0	1.2	13.6	0.5
5	Fruit, Strawberries	37.0	0.7	8.4	0.5
1	Grits, corn, cooked	51.0	1.2	11.0	0.1
1	Grits, corn, dry	362.0	8.7	78.1	0.8
2	Lentils, cooked	106.0	7.8	19.3	0.0
2	Lentils, raw	340.0	24.7	60.1	1.1
1	Oatmeal (rolled oats), cooked	55.0	2.0	9.7	1.0
1	Oatmeal (rolled oats), dry	390.0	14.2	68.2	7.4
5	Pasta, egg noodles, cooked	125.0	4.1	23.3	1.5
5	Pasta, egg noodles, dry	388.0	12.8	72.0	4.6
5	Pasta, macaroni, cooked, firm	148.0	5.0	30.1	0.5
5	Pasta, macaroni, cooked, tender	111.0	3.4	23.0	0.4
5	Pasta, macaroni, dry	369.0	12.5	75.2	1.2
5	Pasta, spaghetti, cooked, firm	148.0	5.0	30.1	0.5
5	Pasta, spaghetti, cooked, tender	111.0	3.4	23.0	0.4
5	Pasta, spaghetti, dry	369.0	12.5	75.2	1.2
5	Pears, raw	61.0	0.7	15.3	0.4
2	Peas, boiled, drained	71.0	5.4	12.1	0.4
2	Peas, canned, drained	88.0	4.7	16.8	0.4
1	Peas, frozen	73.0	5.4	12.8	0.3
2	Peas, raw	84.0	6.3	14.4	0.4
1	Popcorn, popped, hot air, no salt added	386.0	12.7	76.7	5.0
1	Popcorn, unpopped	362.0	11.9	72.1	4.7
1	Potatoes, baked in skin	93.0	2.6	21.1	0.1
1	Potatoes, boiled in skin	76.0	2.1	17.1	0.1
1	Potatoes, white, raw	76.0	2.1	17.1	0.1
1	Rice, brown, cooked	119.0	2.5	25.5	0.6
1	Rice, brown, uncooked	360.0	7.5	77.4	1.9
1	Rice, long-grain, cooked	106.0	2.1	23.3	0.1
1	Rice, long-grain, uncooked	369.0	7.4	81.3	0.3
1	Rice, white, cooked	109.0	2.0	24.2	0.1
1	Rice, white, uncooked	363.0	6.7	80.4	0.4
1	Squash, Acorn, baked	55.0	1.9	14.0	0.1
1	Squash, Acorn, boiled, mashed	34.0	1.2	8.4	0.1
1	Squash, Acorn, raw	44.0	1.5	11.2	0.1
1	Squash, Butternut, baked	68.0	1.8	17.5	0.1
1	Squash, Butternut, boiled, mashed	41.0	1.1	10.4	0.1
1	Squash, Butternut, raw	54.0	1.4	14.0	0.1
1	Sweetpotatoes, baked in skin	141.0	2.1	32.5	0.5
1	Sweetpotatoes, boiled in skin	114.0	1.7	26.3	0.4
1	Sweetpotatoes, raw	114.0	1.7	26.3	0.4
1	Waterchestnuts, raw	79.0	1.4	19.0	0.2
1	Wheat, Shredded	354.0	9.9	79.9	2.0
1	Wildrice, raw	353.0	14.1	75.3	0.7
1	Yams, boiled	133.0	1.7	33.0	0.3
1	Yams, raw	101.0	2.1	23.2	0.2

Parrillo Performance Tips and Tidbits

Roxi Baum

Trainer Spotlight 

Roxi Baum 

Title: Personal Trainer,

specializing in Female Fitness

Location: Jonathan’s Gym in Bedford, Indiana

After an exhilarating certification weekend at Parrillo Performance, I am a newly certified personal trainer enjoying my first clients and the amazing feeling of making a difference by helping people change their lives and meet their goals.  With equal emphasis on nutrition and training, I will give my clients a strong foundation on which to build a fit and healthful lifestyle.  I train at Johnathan’s Gym in Bedford, Indiana, specializing in Female Fitness with special emphasis on helping women feel confident in the gym.  Advice from “seasoned trainers” is welcomed at rbpft@yahoo.com. 

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Sissy and Hitler teach the worst exercises of all time…My most loved exercise…Mass without sacrificing speed

 

Free Weights

Hello Vic,

What weight training exercises do you consider worthless? I have a few candidates of my own. It blows my mind when I go to the local gym and see the ridiculous exercises that Personal Trainers are teaching trainees. I won’t even bring up the ridiculous Swiss Ball exercises, or the latest “off balance” exercises. What is up with this new breed of personal trainer?  

                                Thor, Arlington

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Nutrient Partitioning, Meal Timing & Hormone Manipulation

Utilize these venerable Parrillo Principles and build muscle while melting off fat!

Nutrient Partitioning is a concept John Parrillo first introduced to the bodybuilding world twenty five years ago to explain why certain foods are preferentially “partitioned” into making muscle while other foods are preferentially partitioned into creating body fat. If you understand which foods do what, you can custom construct your very own nutritional template incorporating the beneficial foods while avoiding progress-inhibiting foods. What specific foods are preferentially used to build muscle? What specific foods are preferentially used to increase body fat? These are critical questions and a successful bodybuilder must have a perfect understanding of nutrient partitioning. A successful bodybuilder is also aware of another cornerstone

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MCT Oil is Really a Fat-Burning Fat

I love it when research confirms what we at Parrillo Performance have known for decades. Yet another study has shown that MCT oil really is a fat-burning fat. Of course, you know MCT oil as CapTri®, one of our flagship supplements. MCT oil was first formulated in the 1950s by the pharmaceutical industry for patients who had trouble digesting regular fats. It is processed mainly from coconut oil but does not have any of the adverse effects associated with tropical oils.

Here’s the latest, greatest news on MCTs: A 2008 study published in Journal of the American College of Nutrition found that substituting moderate amounts of MCT oil for other fats in a weight-loss program resulted in fat loss, including around the waist, with no adverse impact on cardiovascular risk
factors.

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Going Green > Cliff Sheats

 

There’s a lot of talk about “going green” environmentally, but what about
nutritionally? 

By that I mean, filling your plate with plenty of green vegetables, in all types and varieties. When you “go green” with your diet, you give your body a great nutritional harvest.
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A Bodybuilder is Born > Ron Harris

 

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