Gail Auerbach and the Parrillo Extreme Training Camp

Read about Gail Auerbach’s experience at her 1st Extreme Training Camp held at Parrillo Performance. She is editor-in chief of Rx Muscle Girls. (www.rxmuscle.com) Gail is a NPC National Level Bodybuilder. If you think YOU train hard, then read about her time spent at Parrillo Performance taking her training to the next level.

Performance Press Feature Update: Dave Roberts

Dave Robert’s trainer Chris Toland shared Dave’s great news with us: “I just wanted to send you a note to let you know that your cover story, Dave Roberts, from the April 2011 Performance Press was recently selected as the 2010 Gold’s Gym Most Inspirational Member at the Gold’s Gym Convention in Las Vegas. Dave was nominated by the general manager of the Gold’s Gym in Dundalk where he and I both train and was selected as one of 4 finalists who were flown to Vegas for the annual Golds Gym Convention. At the convention, the Golds Gym owners from all over the world voted on a winner and Dave was selected.” Way to go Dave!

Catching up with Penny Price Mcintosh

Featured in the August 1993 Performance Press

“After competing for 15 years, culminating in 2 Ms. Olympia competitions and the first ever Ms. Fitness Olympia in 1995, I have ended up in Tennessee. I spend my days training, hiking, biking and trail running in the Smoky Mountain National Park. Of course this is when I’m not running a busy household with 4 kids and a hotttt husband. The past several years I have competed in sprint triathlons and ran the Disney marathon (the last marathon I will ever run…my body looked smooth and mushy after that chronic cardio, a lesson learned!).

I still weight train the way I did for bodybuilding competitions. At 51 my bodyfat is 11% (using the Parrillo 9 point caliper calculation), year round. For cardio I do 2 (20 minute), interval workouts each week (run stairs, sprints, stationary bike), plus I do long and slow cardio such as hiking, biking, etc. a few times a week, if I feel like it.

I am attending Duke University to become an Integrative Health Coach. Along with my BS in Food Science and Nutrition and personal training certification I offer a triad of services to my clients. I can be reached at HealthCoachPenny.com.

My motto:  ‘Always we can begin again’.”

A Reader’s Training Success Story

Performance Press reader Dick Bill of Columbus, Ohio sent us his before and after photos showing his training success. Dick joined Lifestyle Family Fitness after having major back surgery and has succeeded in losing 49 pounds! At the insistance of his daughter Laurie, an instructor at another location of LFF, he joined the gym and began to get into shape. He went from 217 lbs. to 168 lbs. and his waist size went from 38” to 32”. Dick says he accomplished his weight loss by working out with weights 3 days a week doing 3 sets/15 reps on 19 machines, then 2 days a week were spent on stretching exercises, 2 sets/15 reps for each exercise. Way to go Dick, and keep on lifting!

 

 

WhyCapTri is the indispensible supplement

Mass Building 2011: What makes a bodybuilder a bodybuilder? The real bodybuilder needs two distinctive characteristics: leanness and muscle. Lean means low body fat: this is attributable and attainable by paying strict attention to nutrition. The second characteristic of a real bodybuilder is lots of lean muscle mass. Building muscle mass requires a surplus of calories and some serious time in the weight room. But there is an inherent danger with “mass building.” A man can become huge and muscular yet still stay fat. To be a real bodybuilder requires both leanness and muscle and this is where Parrillo comes into play. To lose body fat and build muscle requires a complex approach. The Parrillo approach incorporates and balances comprehensive weight training with a specific type of cardiovascular training. The training is then augmented with a disciplined nutritional game plan that John developed back in the 1970s. His system has been refined and honed and polished since its inception, yet still retains the same two goals: build new muscle and melt off body fat. The Parrillo training and nutritional systems began life as transformative templates for elite competitive bodybuilders.

Mass building and attaining an acceptable muscle-to-fat ratio: There is a lot of danger in attempting to construct new muscle, lean muscle, muscle not marbled with an unacceptable amount of body fat. What is the sense in gaining 20 pounds of scale weight if 12 out of 20 pounds weight gain is body fat? The Parrillo approach to mass building is based upon combining power-style weight training with high caloric intake. Intense weight training is a prerequisite: don’t even consider going on a mass building program if you are not prepared to train at 110% of capacity in every single session: train like a berserker in the weight room and perform copious cardio. The primary mistake mass-builders make is dropping cardio under the mistaken assumption that continuing cardio interferes with the muscle building procedure. Now that is one handy rationalization. “Aerobics tear down muscle tissue!” This convenient muscle myth is complete bunk: in fact the opposite is true: cardio builds endurance, allowing for longer and frequent cardio and weight training sessions; cardio keeps the appetite kicking and intense, Parrillo-style cardio accelerates the metabolism. An accelerated metabolism is the opposite of a sluggish metabolism. An accelerated metabolism enables the mass builder to make sure weight gain is lean muscle. The goal is a high muscle-to-fat ratio. This occurs when the mass builder slams calories – but keeps food selections “clean.”

Want lean mass?

Eat clean calories: It makes no sense to embark on a “bulk up” routine using an indiscriminant “seafood” approach, “see food eat it.” Those that eat anything and everything and ditch cardio end up adding more fat than muscle during a mass-building phase. The main mistake made amongst mass builders is in not being discriminating enough in their food choices. At the professional bodybuilding level, elite competitors eat massive amounts of lean protein, fiber and starchy carbs – and nothing else. The whole idea is to create lean muscle mass without growing fat in the process. To do so, to add serious amounts of muscle mass without adding an equal or greater amount of body fat, requires great discipline. You need to eat lots and lots of calories – but this is where the discipline comes in – the bodybuilder’s calories can only come from ‘approved’ foods, bodybuilding foods.” You can build massive muscles by power training and eating pizza for breakfast – you can get huge and muscular and become fat as a pig all at the same time. The percentage of body fat added when ingesting trash food indiscriminately is unacceptably high for a bodybuilder. Heavy training and heavy eating will add muscle. The key critical question is: how do we add muscle with a minimum of body fat? Parrillo discovered way back in the 1970s that heavy eating combined with bar-bending power training was the secret to building muscle mass. Further, if the athlete trained heavy and ate big but ate “clean,” then that individual could reap the best of both worlds and grow large and powerful and actually increase their lean muscularity in the process. Parrillo developed and systematized an approach for building the metabolism that revolutionized bodybuilding and ushered in our modern era; the era of the massive yet ripped-to-the bone bodybuilder.

Big calories, Big muscles: Professional bodybuilders routinely consume 8,000+ calories per day (or more) in the competitive “off season.” They add size eating huge amounts of clean foods. These same bodybuilders can then “cut back” to 3,000 or 4,000 calories per day (down from 8,000) and get ripped. Imagine eating 4,000 calories per day and attaining a sub-5% body fat percentile? In the final days leading up to a bodybuilding competition, the typical IFBB pro is consuming 3,500 calories in six to eight, 400 to 500 calorie meals. Eating multiple meals comprised of clean food “teaches” the body how to handle thousands of calories of food each day without getting fat. Bodybuilders coax the body into becoming more and more efficient at digesting and distributing food on a continual and ongoing basis. A Parrillo competitive bodybuilder will eat upwards of 50 times per week, consuming a meal every two to three waking hours. Supplement meals are used to augment real food meals. The elite bodybuilder will also consume a wide variety of Parrillo Products each and every day. The Pro starts off his day with the first of several Parrillo Hi-Protein^™ or Optimized Whey^™ shakes. During the day they will consume various Parrillo sport bars – perhaps some Parrillo cake, cupcakes, pancakes, muffins or even Parrillo Ice Kreem^™. Supplement meals allow the bodybuilder some latitude: with the right Parrillo Products lying about, the competitive bodybuilder never has to miss a scheduled meal. Parrillo products introduce variety and taste into often bland diets. It’s nice not to have to cook every bite of food and it’s nice to have acceptable taste treats.

Nutrition and the Parrillo Meal: The Parrillo Nutritional System builds the metabolism. An accelerated metabolism is a wonderful thing for someone seeking to become larger yet seeking to stay lean. Parrillo nutrition is rooted in the expert use of regular food. Potent Parrillo supplements augment a sound nutritional game plan based upon “whole foods.” The Parrillo meal is a thing of structured beauty: a portion of lean protein is augmented with a portion of fibrous carbohydrate and completed with a portion of starchy carbs. Natural, potent and balanced, this particular combination has multiple purposes: the lean protein provides amino acids needed for new muscle construction. Lean protein dampens insulin. Fibrous carbohydrates are wonderful for cleansing and providing critical micro-nutrients. Fiber dampens insulin secretions. Starchy carbs replenish glycogen stores depleted by intense training and provide energy. When protein and fiber are eaten in combination with starch, the insulin-spiking characteristics associated with starch are dampened. The Parrillo meal is an exquisite ballet of muscle-building nutrients and micro-nutrients. The body has to “gear up” to digest and distribute the lean protein and fibrous carbohydrates that make up the lion’s share of the classical Parrillo meal.

Metabolic elevation and CapTri®: The elite bodybuilder weight trains with great ferocity using a full arsenal of Parrillo intensity-amping techniques. Parrillo aerobic training is equally intense. Every time the Parrillo athlete weight trains or engages in cardio with the requisite exercise intensity, they boost their metabolism: the more intense the exercise session the higher and longer the degree of metabolic elevation. Metabolic elevation is a wonderful thing for anyone seeking to lose body fat: just sitting around your house, doing nothing, the elevated metabolism is burning 25% more calories than a “normal” metabolism. Big clean eating boosts the metabolism. Intense exercise boosts the metabolism; after weeks and weeks in a state of perpetual metabolic elevation, the BMR resets itself to an increased level. One dilemma John Parrillo faced preparing IFBB professionals was how to avoid losing precious muscle mass when stripping off the last vestiges of body fat leading up to a contest. The solution was the invention of CapTri^®, a high-calorie medium-chain triglyceride oil that provides the caloric density of a lipid (8.3 calories per gram) yet because of its unique molecular structure, is impossible to end up stored as body fat. CapTri^® has dual
usage…

• CapTri^® is used for building muscle mass: CapTri^® calories are used to construct new muscle. The first step in forcing a muscle to grow is to engage in a high intensity weight workout that triggers the “adaptive response.” If the target muscle is then fed and rested, it grows. Medium-chain triglycerides are used to fuel the construction of new muscle – or they are burned for energy – MCT calories cannot be stored as body fat.

• CapTri^® is used by those intent on shedding body fat: CapTri^® is protection against muscle-wasting in the face of declining calories. CapTri^® calories are used to off-set the requisite reduction in starchy carb intake before a competition. By taking the starch calories out of the diet in the final few weeks, the body is forced to burn body fat. Lost starch calories are replaced with CapTri^® calories to prevent muscle wasting. Tablespoons of CapTri^® are taken throughout the day.

CapTri^® is used as a mass-builder. CapTri^® is used by those seeking to pare down to the lowest possible body fat percentile. This dual-use supplement is unique and because of its uniqueness is often mischaracterized and misunderstood. One aspect of CapTri^® that causes confusion is the fact that CapTri^® is a fat and generally speaking, any fat is the antithesis of good nutrition. There are bad lipids and there are good lipids. CapTri^® is (obviously) a good lipid. Fat chemistry classifies saturated fats into three generalized categories: short-chain, medium-chain and long-chain triglycerides. Conventional “bad” fats are of the long-chain variety. LCTs are easily converted into body fat. In the Parrillo nutritional system, LCTs are avoided. Parrillo proteins are “lean” proteins, i.e., devoid of LCTs. A serving of prime rib might contain 1000 calories, but 700 of those calories likely come from the long-chain saturated fat that permeates this cut of meat. A serving of flank steak might contain only 400 calories; however 300 calories will be protein calories while only 100 flank steak calories will be attributable to LCTs.

How to use CapTri®: MCT calories are impossible to end up stored as body fat because of their “carb-like” molecular structure, excess LCT calories are virtually impossible not to end up stored as body fat. LCTs are so chemically similar to stored body fat that this similarity makes converting LCT calories into stored body fat incredibly easy. MCTs, on the other hand, are not processed by the body like a conventional fat. MCTs are digested as if they were a carbohydrate; MCTs are absorbed directly by the portal vein. CapTri^® can add a boatload of clean calories to your daily intake. That is super good news to those serious about adding mass. Conversely CapTri^® is the best friend of the hard-dieting bodybuilder in the final weeks leading up to a show. CapTri^® is amazingly easy to use; sprinkle a tablespoon over food meals. How easy is that? Many bodybuilders use CapTri^® to cook foods with. Potatoes fried in CapTri^® are delicious; as are sautéed vegetables, such as bell peppers, onions, asparagus and broccoli. Proteins sautéed in CapTri^® are equally delicious: chicken fingers, delicate fish fillets, shrimp with garlic, lean cuts of thinly sliced beef, scallops and shellfish. CapTri^® cooking allows the hardcore bodybuilder to inject flavor and variety into food preparation. Grilled, skinless chicken breast can get real old real quick, particularly if you are eating 40 to 50 meals a week. How wonderful to be able to sauté some fabulous fish fillets or tasty jumbo shrimp in CapTri^®? Doesn’t that sound
delicious?

Building Mass using CapTri®: The finest way to build muscle mass is to set up a 12 to 16 week program where all your efforts are focused on adding a significant amount of lean muscle mass – while minimizing any body fat accumulation. The use of the Parrillo BodyStat Kit is highly recommended. BodyStat tracking is used on a weekly basis and provides you with the statistics needed to monitor body composition. Body fat percentiles are accessed using a nine-point skin-fold caliper test. Results are logged and each successive week changes in lean muscle mass and body fat are observed. This allows the bodybuilder to access overall body composition. Are you gaining muscle or are you gaining an unacceptable amount of body fat? Changes can be made based on science and fact. If you are serious about adding lean muscle mass, consider embarking on a 12-week, three month mass-building regimen using the Parrillo Principles for training, nutrition and supplementation. Clean up your food selections, purchase CapTri^® (and the Parrillo Body Stat Kit) and begin using MCTs daily. Intense weight training and intense cardio form the base: use BodyStats to ensure weight gain is muscle gain and not fat gain. CapTri^® is the mass builder’s best friend and is your best insurance that weight gain is
muscle gain.

Gaining Traction with this Year’s New Year Fitness Resolutions

‘Twas the day after Christmas, and all through the gym, nobody was feeling particularly trim. Even those ofus who live and breathe the fitness lifestyle have been known to fall off the wagon in that fattening month we vaguely refer to as ‘The Holidays;’ a gluttonous orgy of all the wrong foods that begins on Thanksgivingand stretches to New Year’s Eve. Copious amounts of alcohol often figure into this extended period ofoverindulgence, which is why it’s not the least bit shocking that the average American adult will gain a poundof fat every year. Though it’s a far cry from the former widely reported figure of seven to ten pounds (thegood news), the bad news is that most people never lose that pound – meaning that each year more and morepermanent lardaccumulates.

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John Parrillo Live on Rx Muscle Radio

John Parrillo will be on RX Muscle radio LIVE Monday, February 28 at 7pm Eastern.

Train hard, train often and above all else, train smart!

By Duke Nukem

The Parrillo philosophy of physical training is multidimensional: there are a lot of components and these components need to be put in play and executed simultaneously. To further complicate an already complex approach, approximately every four weeks the lifting and cardio needs to be changed to avoid stagnation. The Parrillo approach is so sophisticated and effective that stagnation and inertia are actually anticipated ahead of time and significant revisions are made to the training template on a predetermined basis.

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Parrillo Training

How Can We Help You?

-We want to help you – so let us know what you want to see on our web-site!

-Would you like to see more information on our supplements, different diets, fascial stretching or workouts?

-Are you a competitor using Parrillo supplements?  We want to hear from you.

Contact us today 1-800-344-3404 or Heather@Parrillo.com

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