Mental Acuity: The Ignored Parrillo Principle

Bodybuilding success is often dependant on the athlete’s pain tolerance

By Andre Newcomb

John Parrillo was not fooling around on this particular day. He stood directly behind the young man on the Belt Squat platform. Two beefy spotters stood on either side of the man doing the belt squatting. The muscular squatter was on rep 69 out of 100 and he was starting to fall apart. Parrillo was having none of it. “Let’s GO! We have to hit 100 reps no matter what!” John yelled into the belt squatter’s ear and then addressed the two side spotters. “Alright, we’ve got to give him more help.” The three men each had a handhold on the belt squatter’s apparatus. This allowed them to apply upward pressure on the lifter and the weight. In this way they could make the poundage lighter. The lifter was squatting his own 200+ pound bodyweight along with a 100 pound plate hanging on a belt strapped between his legs. With each succeeding rep the three men had to help the squatter more and more and more…by the 87th rep the belt squatter was completely spent. Parrillo and his boys were now picking up the entire 100 pound payload. By rep 95 John and his spotters had to pick up the entire 100 pound payload plus the squatter’s 215 pound bodyweight! The Belt Squatter’s legs were so shot, so shattered, so spent, that he could no longer stand up under his own power – he had to be picked up.

Our brave belt squatter, a man capable of a 600 pound back squat, was shocked physically and shattered psychologically. He was helpless, like a child being propelled along in some horrible, never-ending carnival ride. On rep 97 he collapsed. He went completely limp and began flopping about like a rag doll: the entirety of his carcass and the poundage had to be hoisted and lowered by the three spotters on those final reps. Done, John and his now-exhausted and huffing spotters gingerly sat the belt squat apparatus down and peeled our half-dead squatter out of the harness: they were like a ground crew helping a wounded pilot out of a World War I bi-plane; the flying ace having been shot up and shot down in a dog fight. “Quick!” Parrillo commanded, “Someone get the puke bucket over here before he barfs all over the gym floor.”  Everyone knew exactly what John was talking about. Every one of them had gone through an identical 100-rep belt squat torture ritual; it was an Iron Rite of Passage in Parrillo World. Quite a few had to make use of the Parrillo Puke Bucket, a moderate-sized tin trashcan with a handy disposable plastic liner. Sure enough, the instant someone shoved the Puke Bucket under the comatose belt squatter’s nose, the instant those limp hands accepted the bucket, the squatter jerked erect and pulled the bucket under his mouth just in time for him to hurl everything he had eaten in the last 24 hours. The squatter, leg dead and bone tired, now felt as if his lungs were now being ripped out. Psychologically the 100-rep Parrillo Belt Squat procedure resets the lifter’s Mind and increases mental acuity.

John Parrillo once described mental acuity as “The ability to push past previous limits.” This belt squat procedure not only builds the body, it builds the Mind. The lifter is forced to redefine what they are capable of in training and in life. Surviving a 100-rep belt squat enduro creates a new yardstick by which to measure all future training efforts.

Muscle growth is not triggered by polite training; muscles need to be blasted past capacity in order to trigger hypertrophy. The belt squat is all about determining what lies past capacity. Mental acuity is a prerequisite for engaging in intense, body-shocking, result-producing training. John Parrillo also describes mental acuity as “The ability to continue to train after pain and discomfort sets in. Some people have a very low pain tolerance and quit at the first sign of discomfort. The inability to continue to crank out those critical, growth-producing reps when discomfort sets in betrays a lack of mental acuity. It is as much a mental as a physical ability to continue to push or pull with all one’s Might after real discomfort sets in.” Mental acuity, to Parrillo’s way of thinking, occurs when the Mind overcomes the body’s exhortations to quit. Champions have an ability to will their body to continue to work when the natural inclination is to stop. To train as hard as Parrillo insists requires lots of determination and mental toughness. To diet with the disciplined exactness Parrillo demands requires determination and mental toughness. To make real, tangible gains we need to continually, routinely and purposefully bump up against training limits. Equaling or exceeding weight room and aerobic limits is what stimulates muscle growth and fat loss – assuming you have your nutrition squared away.

Real gains do not occur as a result of performing an easy set with comfortable poundage. The real gains always lie just beyond our current capacity – continually seeking to exceed limits requires a disciplined and determined mental approach. Training hard and training intense, in both lifting and cardio, on a consistent and continual basis, requires a Mind of steel. The surest way to increase muscle size and muscle mass is to consistently push up against or past current boundaries and limits. To trigger dramatic improvement requires dramatic training: train like a demon; eat with complete discipline; never miss a meal; never binge and never miss a training session. How does one go about improving mental acuity? How do you build up the ability and capacity to work in the pain zone on a consistent basis? One surefire way to improve the ability to operate for long periods of time in the Pain Zone is to go there frequently and stay awhile. The best way to improve the ability to handle the intense discomfort associated with result-producing training is to take frequent and extended trips into the Pain Zone. The more you visit, the longer you linger, the better becomes your ability to endure extended periods of intense discomfort.

One common and constant comment heard from people that have trained under John Parrillo’s direct supervision was recently summed up by one of his students, “I thought I was a hard trainer; at least I did until I started working out with John Parrillo. He had me going through workouts so hard and so heavy and so long and so intense that I thought I would pass out. Not coincidentally, these were also the best, the most result-producing workouts of my entire life.” A big part of the Parrillo Philosophy is about attitude – not in any street gang sense, but attitude as in getting psyched up for a training session, psyched up for a particular lift or psyched up for an aerobic session. In the Parrillo Philosophy there is an emphasis on intensity-boosting training tactics: forced reps, drop sets, negatives, high-rep sets, belt squats, high rep exercises, the Parrillo 100-rep Extended Set. These intensity-amplifying methods are guaranteed to take any bodybuilder past their current limits and capacities. By exceeding current limits, the body is forced to “adapt.” Unless the adaptation process occurs, no new muscle growth or strength can or will appear.

John is a champion of cardio intensity. Parrillo preaches that the fastest way to burn off body fat is to implement the Parrillo Nutritional System and combine a squared-up metabolism with lots of intense, early morning cardio. John will often recommend a second fat-burning cardio session later that same day. Aerobic effort needs to be intense. Labored breathing is the Parrillo intensity benchmark: the ability to motor along for extended periods, breathing hard all the while, is demanding physically and demanding mentally. Really effective cardio needs to be lung-searing and heart-pounding, with sweat pouring out of every pore. Mental acuity keeps the athlete going when every fiber of his being screams, “STOP!” Intense cardio done consistently causes the human body to reconfigure the fiber profile of a working muscle. Mitochondria (cellular blast furnaces) are constructed in reaction to intense and repeated aerobic exercise. More mitochondria mean more capacity to burn energy: an elite athlete has muscles loaded with mitochondria; a sedentary obese person has a very few mitochondria.

A Parrillo-influenced bodybuilder weight trains four or five times per week and engages in five or more weekly cardio sessions. The Parrillo-style bodybuilder uses intensity-amping techniques on just about every top set of every lifting exercise.  Parrillo-style cardio requires the athlete breathe hard for extended periods. A killer mental attitude allows the elite bodybuilder to push hard in training. Mental acuity embraces the pain associated with forced reps, drop sets and labored cardio. It sounds cliché to say, “No pain, no gain!” So we might rephrase that cliché by saying, “No discomfort, no gain!” It is not “pain” that the bodybuilder experiences as he marches deeper and deeper into a forced rep set; factually he experiences acute discomfort. Real pain occurs when an athlete twists, breaks, rips or tears bone or muscle – or gets knocked out! That’s real pain. Physical discomfort associated with intense weight training or intense cardio exercise is overcome by mental acuity. The Mind can override your body’s intention to quit, assuming you have an intense mental desire to continue. People with a low pain tolerance (discomfort tolerance) never make it far in the world of elite sports and those with a low pain tolerance never progress past a certain point in their bodybuilding efforts.

If you are serious about maximizing muscle mass, if you are serious about burning off as much body fat as possible, get serious about training psyche. Learn how to increase your quotient of mental acuity. If you loaf through training you’ll obtain negligible results. If you learn how to harness mental psyche and continually push deeper and deeper into the pain zone on a regularly reoccurring basis, results will occur very, very quickly. Champion bodybuilders and professional athletes understand that a man’s mind can be his biggest asset or his worst enemy. The first step towards improving and increasing mental acuity is to make a commitment to work in the Pain Zone; the more you visit, the longer you linger, the better tolerance becomes. Mental acuity, as it applies to nutrition-related issues, refers to “disciplined consistency.” It takes a strong mind to overcome taste temptations; it takes a strong mind to get it together to make mountains of nutritious foods ahead of time; it takes willpower and tenacity to never miss a meal and never waver in eating the right foods at the right time in the right amounts. Those that are able to acquire, improve and properly utilize mental acuity have a tremendous opportunity to build that fantastic physique they have always envisioned. Those unwilling, unable or incapable, those that cannot overcome their abhorrence of physical discomfort, those that cannot eat with discipline or consistency – all are doomed to eventual failure, or, at the very best, partial success.

Is your Mind your best friend or your worst enemy?

Parrillo Contest Cookie Mix!

John Parrillo announced the introduction of his latest nutritional supplement on July 1^st, 2009. “Contest Cookie Mix™ is a powder that is mixed with CapTri^® to create delicious cookies. Each 10 gram cookie contains 70 calories, 6 grams of protein, and 3 grams of carbohydrate, with no fat or sugar. Make them by the batch and create 12 cookie batches in seven to nine minutes. Now the bodybuilder, the dieter, the individual looking for a sweet treat that is ‘acceptable’ can eat delicious Butter Flavor Shortbread Cookies^™ (literally to their heart’s content) and still stay true to all the tenants of disciplined nutrition.” The new product has gotten rave reviews from those lucky few that received the first canisters.

“Amazing,” said Stacy O’Neal, former Ms. Maryland, “I thought Parrillo Pudding^™ was the most incredible ‘legal treat’ I had ever eaten but these Parrillo Butter Flavor Shortbread Cookies^™ are unbelievably good – they taste so good it’s hard to believe that they are completely acceptable even on the strictest diet.” Order a canister of Parrillo Contest Cookie Mix^™ today.

Parrillo Contest Cookie Mix

Multiple Meals, Thermogenesis and CapTri® EAT MORE TO LOSE FAT!

Regular people interested in upgrading or improving their physiques continually say that they don’t understand why a person should eat more food in order to lose fat. “That makes no sense whatsoever,” one lady told me recently. It seems the ladies are particularly appalled by the idea of eating five or six times a day. I had one massively overweight gal tell me just the other day, “This ‘eating all the time’ strategy is crazy! Eating all the time goes against everything I’ve ever been taught.

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Rut –busting Dumbbell Training!

Dumbell Exercises

Parrillo Procedures to the rescue: John Parrillo is world renown for his nutritional products and procedures. He is equally celebrated for his innovative training tactics. A listing of a few of his more well known training procedures would have to include the infamous 100-repetition forced-rep Belt Squat, Parrillo Fascia Stretching and Fascia Planing techniques; let us not forget the Parrillo Intensity Set, Parrillo Dips or the pump-stretch-flex Parrillo Three-Phase Set. John was the first to insist bodybuilders include aerobics in their training. He was also the first to insist aerobics need to be done intensely as intense aerobics build mitochondria. Let us not forget recent innovations such as the 100-rep “Five Phase” Giant Set. On and on goes his list of unique and innovative training tactics. The Parrillo Genetic Equalizer line of standardized gym equipment, introduced in the 1990s, remains to this day the most innovative take on gym equipment ever devised. John’s patented FxStretch device allows users to self-administer fascial stretching: FxStretch was and remains bold, unique and decades ahead of its time. Even in the often boring world of conventional weight training John continually offers up revolutionary methods utilizing the oldest and plainest of training tools: barbells and dumbbells. One particular training procedure John periodically recommends is a protracted period where dumbbells are used exclusively. On every exercise in the trainee’s progressive resistance regimen, dumbbells and dumbbells alone are used. And not just for chest, shoulder and arm work – this Parrillo approach uses dumbbells for every muscle, including upper, middle and lower back; even thighs, calves and hamstrings. Dumbbell training creates extraordinary muscular stimulation and stresses muscles from a variety of unusual angles. This exclusive use of dumbbells usually lasts for two to four weeks and creates muscle growth past your wildest imaginings: physically stimulating and mentally refreshing.

Even Steven and the Muscle Stabilization factor: If used properly, dumbbells are fantastic muscle-building tools. Dumbbells force each limb to carry its fair share of the total payload and require muscles to perform equally. Dumbbells straighten out symmetrical imbalances and create proportion in disproportional body parts. Most trainees are ignorant of the fact that when they use a barbell or an exercise machine, one arm or one leg pushes or pulls more than 50% of the total payload. Perform a bench press or a row and one arm will push or pull more than the other arm or leg. Perform the identical exercise using a pair of dumbbells and the workload must be split 50-50. If for no other reason, a periodic dose of dumbbell training should be used to acquire symmetry and muscular proportionality. Make that weak muscle carry its fair share of the load and guess what? Those undersized arm, pec, shoulder and back muscles are suddenly shocked into growing. Dumbbells force muscle stabilizers into action. Muscle stabilizers prevent individual dumbbells from travelling outside the prescribed motor pathway. Stabilizers are maximally recruited when the payload is pushed or pulled using dumbbells. Exercise machines eliminate the need for muscle stabilizers to fire whereas dumbbell exercises are the Mack Daddy of muscle stabilizer activation. Dumbbell exercises also trigger something called muscle innervations. When innervations occur, muscles are stimulated to such a degree that neighboring muscles receive benefit. Athletes in rehab use innervations to keep injured muscles strong. If they have pulled or ripped a pectoral muscle, rehab specialists will recommend tricep, arm and upper back exercises to keep the muscles around the injured pec strong. Innervations keep injured muscles relatively strong without actually working the injured muscle. Dumbbells are perfect training tools when used correctly and used consistently.

Dumbbell training for the entire body: Let’s assume you are convinced and have decided to give an all-dumbbell training routine a test ride: how would you set up such a routine? Our training strategy is always based and rooted in the Parrillo Performance resistance training approach and uses the classical Parrillo procedures: the Parrillo procedure for attacking any muscle has three distinct parts. Every time we perform a weight training set, regardless if the ‘implement’ is a barbell, a pair of dumbbells or an exercise machine, the bodybuilder uses the Parrillo Three-Phase Set. The athlete first performs the resistance training set. Immediately they perform a Parrillo Fascia Stretch. Fascia stretching loosens and makes pliable the sheathing that surrounds every muscle. By performing an intense stretch, the constrictive muscle sheathing is stretched and loosened and this allows the targeted muscle more room for expansion. Muscle growth is made easier. The athlete concludes the Three-Phase Set by flexing the target muscle hard and repeatedly. The three phase procedure, pump/stretch/flex, is used on every set of every exercise for the entire workout. If you were training shoulders and performing overhead dumbbell presses, the three-phase procedure would go as follows: rep out with the dumbbells using the appropriate poundage for the appropriate number of reps. After concluding the overhead presses immediately perform a facial shoulder stretch. John likes the skin-the-cat stretch and will have his students hold this intense fascia shoulder stretch for 10-20 seconds. The instant the stretch is completed the third phase of the three-phase set to flex the deltoid muscles hard and flex them repeatedly. You might flex using the “most muscular” crab pose to expand pumped deltoid muscles against newly loosened fascia. Consult the Parrillo Training manual for a complete and comprehensive list of fascia stretches. How would you set up the weekly dumbbell-only training schedule?

The All Dumbbell Training Routine

Monday legs & shoulders

Tuesday chest & triceps

Wednesday back & biceps

Thursday off

Friday repeat Monday

Saturday repeat Tuesday

Sunday repeat Wednesday

Ideally each muscle or muscle group is worked twice a week. You may use the same exercise twice a week or you may use different exercises in each session. Individual sessions are kept relatively short and are extremely intense. Sessions are kept fresh, interesting and innovative by incorporating the pump/stretch/flex procedure. Lower reps and heavier weights are recommended in the first weekly workout. Higher reps are used in the second weekly session. Smart Bomb with a Parrillo 50/50 Plus^™ shake after every workout. Drinking 50/50 Plus^™ actually amplifies workout results. No partial reps please!

Recommended Dumbbell Exercises and Techniques

Legs

Deep squats with dumbbells: Heavy dumbbells are held in each hand at your sides as you squat down. Use a narrow stance and maintain an upright torso. Past a certain point and poundage the grip becomes a problem; holding huge dumbbells as you squat can become unmanageable and top bodybuilders will wear lifting straps as they squat with heavy dumbbells. This makes it possible to continue squatting long past the point where the grip tends to give out. A truly strong man can squat with a pair of 100s (wearing wrist straps) for 4-5 consecutive sets. For maximum muscle stimulation lightly touch each bell to the floor on each rep. Use the narrow squat stance and don’t lock out between reps: stand to a point just shy of lockout; this no-lock technique creates continual thigh tension. Lower with control. Dumbbell squats are terrific thigh blasters. Squat twice a week: in the first weekly session hit 4-5 sets in the 6-8 rep range. In the second weekly squat session perform 4-5 sets with lighter weight and up the reps to 12-15 per set.

Dumbbell Calf raises: Find a stairway and perform single leg calf raises while holding a dumbbell in your ‘off’ hand. If you are doing a right leg calf raise, hold the dumbbell in your left hand. Use your right hand for balance as you go up and down. 4-5 sets of 20-25 reps are recommended in the week’s first calf session. In the second weekly session, lighten the dumbbell and shoot for 4-5 sets of 50+ reps. Go high up on the toe on each rep and really stretch the calves in the bottom position. Alternate legs and alter toe position. One recommended procedure is to perform a dumbbell set for each leg then drop the dumbbell and perform a concluding high rep set of 100+ reps using both legs and with no weight for a burn set. You may super-set squats with calf raises to save time.

Dumbbell Hamstrings: The Romanian deadlift was originally an Olympic lifter assistance exercise. Take a shoulder width stance and stand erect holding two fairly light dumbbells at your sides. Keep the knees unlocked yet flexed. Keep your back arched and lower forward until the dumbbells touch the floor. As you lower, allow the butt to push rearward. The arms are limp, not flexed. When the two bells touch the floor come erect ever so slooowly! Done properly, this exercise is superior to leg curls. The trick is to come erect in super slow fashion using the hamstrings alone to power the raising of the tensed torso. 4-5 sets of 6 reps are recommended in the 1^st session. Kick the reps up to 12-15 in the second weekly hamstring session. Trainees can create a tri-set by alternating dumbbell squats, dumbbell calf raises and Romanian deadlifts.

deltoids

Dumbbell overhead shoulder press: Perhaps the finest single deltoid exercise, overhead presses using dumbbells, has been the premier shoulder exercise for decades. Either alternate arms or push both bells upward simultaneously, your call. Hold the lockout and contract the delts hard. The most common error is the partial rep overhead dumbbell press; the bells are never fully locked out and never fully lowered. Partial repping is a crime. Perform 4-5 sets of 6-8 reps on the heavy day and 4-5 sets of 12-15 reps are recommended on the second light delt day.

Dumbbell deltoid raise: A terrific delt builder if done properly. Most trainees use too much poundage and heave the bells upward; this turns a great delt exercise into a lousy trap exercise. Use a pair of light bells and lift them using shoulder power alone. Don’t lower the bells all the way down and relax between reps: lower ¾ of the way as this maintains continuous delt tension at all times. Raise the bells to ear height and hold the top position before lowering. On the second shoulder day try lateral raises done lying back on a 45-degree incline bench – this creates the ultimate in delt isolation. Perform 4-5 sets of 8-10 reps on day one and 4-5 sets of 15 reps using lay-back laterals on the second shoulder day.

pectorals

Dumbbell flat bench and incline dumbbell bench press: Perhaps the finest single pectoral exercise, be sure and get a big stretch at the bottom of each rep – again don’t fall into the stupid habit of only lowering the dumbbells halfway down and not completely locking out at the top. On the first chest day, push big bells for 4-5 sets staying in the 6-8 rep power-building range. On the second chest day perform dumbbell incline benches using a 45-degree bench. Feel the upper pecs work when doing incline presses. Do not arch backwards while doing incline presses as this turns incline pressing into flat benching. Use higher reps on the inclines; we suggest 4-5 sets in the 10-12 rep range.

Dumbbell flat flye and incline dumbbell flye: The dumbbell flat flye, like the lateral raise, should be performed with light poundage and a full, deep range of motion. The key to maximum pec stimulation is to allow the bells to stretch way down at the bottom of each rep. Try and touch the floor with the bells before commencing the upward lift portion of each rep. Use pec power alone to raise the weight – keep the arms flung wide throughout the set. We recommend 4-5 sets of 10 reps in the flat flye and 4-5 sets of 12-15 reps when using the incline dumbbell flye on the second chest day of the week.

back

Dumbbell rows: Row with two bells simultaneously on the first weekly back training day and perform the single dumbbell row, bracing one leg on an exercise bench, on the second back day. Perform 4-5 sets of 6-8 reps in the double-dumbbell row. Use higher reps and more control on the single arm row on day two. Again 4-5 sets on both days. Kick the reps up to 10-12 per set for the one-armed row. Make sure to pull with the back muscles. Avoid “arm pulling” while rowing; i.e., avoid pulling the weight with the biceps. Use lifting straps if needed on Day I.

Dumbbell power cleans and upright rows: A difficult, slightly dangerous and extremely effective trap, erector and rear deltoid developer. Stand between two dumbbells and pull them to the shoulders as if you were preparing to press them overhead. Lower to the floor and repeat. Make sure to pull the bells straight up. Use a little knee dip to catch the bells on the shoulders. Keep the reps low, no more than 5-6 reps for 4-5 sets. On the second back day, substitute the dumbbell upright row. Stand erect with two dumbbells; pull them in a straight line to chin level. Lower and repeat for 4-5 sets of 8-10 reps.

triceps

Dumbbell overhead tricep extension and tricep kickbacks: These can be done ‘power style’ on the first of two weekly tricep workouts: use a single dumbbell (held vertically) and grasped with two hands. Lower behind the neck and get a big stretch at the bottom. 4-5 sets of 6-8 reps are recommended in this first weekly tricep session. On the second tricep training day, try performing overhead tricep extensions while lying back on a 45-degree bench. Use two light dumbbells and use a slower, more controlled rep speed. You may substitute dumbbell tricep kickbacks on the light day. In both exercises, shoot for 4-5 sets in the 10-12 rep range. On the kickbacks make sure the upper arm stays parallel to the floor and lock fully and completely on each individual rep.

Biceps

Dumbbell curls: Twice a week hit the biceps. Perform 4-5 sets of some type of bicep curl and be sure and mix it up: rotate standing curls, incline, preacher, spider or concentration curls. Pick a curl type you like and be sure to alternate curl types on each of the two bicep days. In the first weekly curl session shoot for 8-10 rep sets using heavier poundage. On the second weekly curl session, go for higher reps, 12-15 reps per set are recommended. Make sure to open the arm completely at the start of every curl rep; and please, no partial reps and no heaved reps

Turning Lemons Into Lemonade

 

Sometimes a health catastrophe can lead to good things

By Andre Newcomb

Two years ago Ron’s whole life had been turned upside. At the time of his first and only heart attack he was 46 years old. Ron weighed 303 pounds and stood six feet even. A hard working small businessman, an electrician by trade, Ron built a small firm from scratch that now employed twenty people. Athletically gifted his entire life, at the time of his heart attack Ron was hyperactive: a competitive powerlifter, a scratch golfer who played every weekend, the star player on a very serious adult flag football league, Ron ran and romped and lifted and was vital and seemingly bulletproof. He was a big, burly, beefy, athletic guy and ate anything and everything his heart desired. He had his heart attack the day after TV anchor Tim Russert had died. Russert, 58, keeled over unexpectedly at his office desk with no prior indication of a heart condition. Ron had just finished reading about Russert’s heart attack death when his first heart tremors commenced. That very afternoon the pain began shooting up his right arm. He knew immediately something was dreadfully wrong and realized the inconvenient truth that he was having a heart attack. And as the whole drama was unfolding, all he could think about was Russert. Luckily for Ron, he had nothing so serious that a little angioplasty couldn’t fix. After having had his arteries reamed out with a mechanical device, Ron lay in his bed and plotted how he would eat his way out of this health catastrophe – as surely as he had eaten his way into this disaster.

His comeback plan was pure Parrillo-inspired genius: hardcore weight training would be meshed with Parrillo-style nutrition and amplified further with supplementation. While still in the hospital Ron called the 800-number and ordered a huge box of Parrillo products. His doctor eventually gave him the okay to commence hard training and from that point forward Ron made getting healthy his number one priority. He exercised hard and often and he turned his full attention to diet and nutrition. He became extremely disciplined. Ron had always been a genetically gifted athlete; the problem was that his great body and terrific muscles were covered by 100 pounds of body fat. Over the next two years Ron reduced his body weight from 303 pounds to 219. His body fat percentile plummeted from 32% to 12%. Because Ron was an athlete with lots of muscle memory, he progressed at an astoundingly fast rate. He had always been a hard trainer; that was the easy part for him. The key to Ron’s rapid progress was his use of a full blown Parrillo nutrition regimen. Ron had known about Parrillo and the Parrillo methods and products for years; he had eaten John’s bars and used his protein powders since 1990. But Ron was never disciplined enough to eat strictly. Up until his heart attack Ron had been addicted to Fettuccine Alfredo and Budweiser beer. After his heart attack he instantly and effortlessly began a regimented nutrition and supplementation program. He lost a mountain of body fat and added eleven pounds of muscle. He knew this for a flat fact: every single week Ron had his cousin (and training partner) Richard, administer a Parrillo 9-point BodyStat skin-fold caliper test.

Hard training and clean eating transformed Ron: before he lost the weight, he was just another out-of-shape, middle-aged, ex-athlete. Now he resembled a starting outside linebacker for the Baltimore Ravens. Consistency became his strong suit. On a typical weekend morning Ron would start his day before anyone else awoke. He would wake at five, slip out of bed and into a warm jogging suit. He would silently make his way out the back door and as the sun rose, Ron would begin an hour long cardio session. He would start off with light jog around his hilly, upscale neighborhood. He always started off easy; the idea was to raise his core body temperature before going all out. His doctor suggested he use a heart rate monitor. This was a precaution; a stopgap that could alert him when he was exceeding safe stress levels. Ron would periodically glance at his heart rate monitor watch as he jogged along. On this particular run his heart was beating at a steady 124 beats per minute. This was a good reading: 124 was a nice initial pace for a 46 year old, 219 pound man. As his knees, tendons, ligaments and hips warmed to the task, Ron increased his speed. After fifteen minutes he was ready, willing and able to hit his full stride. He ran on a tree-lined trail; it was a Saturday morning in mid-April and per usual, he had the park to himself. As was his habit, Ron listened to music over his iPod as he ran. An old Van Halen tune started playing just as it was time for him to start sprinting.

He ended the session running flat out up one final hill. This was the toughest single section of the run course. As he crested the hill he knew his heart rate had spiked dramatically. He glanced at the watch: 171 beats per minute, time to back off. Ron’s cardiologist had alerted Ron what was and was not acceptable for a post-heart attack patient. Ron slowed and stopped. In many ways he was a medical community poster boy: the answer to virtually every health problem was, is and always shall be: a remedial dose of “diet and exercise.” Ron attacked diet and exercise with complete fanaticism. As a direct result of his self-admitted fanaticism, he made fantastic progress and he made it rapidly. Ron sprinted the last one hundred yards to cross an imaginary finish line at the start of his property. During his 60 minute session, Ron’s heart rate averaged 136 beats per minute. Ron’s shirt and jogging jacket were completely soaked in sweat. Ron believed John Parrillo’s contention that if aerobic activity were done with great intensity, over time additional muscle mitochondria would be constructed within the working muscles. More mitochondria meant greater nutrient absorption capacity. One thing for sure, his heart was functioning impeccably. He took a shower in the kitchen bathroom and changed out of his sweaty sweats. He reckoned that he must have added a few energy-producing mitochondria with today’s lung-searing, leg burning aerobic session. Ron dressed quietly.

His wife Terry was still asleep in the second floor master bedroom. The girls were having a sleepover: a dozen kids were strewn about the living room, still sleeping. Ron quietly made his way into the kitchen to drink his Parrillo shake. He got a strong pot of powerful coffee percolating and went to his “Parrillo Cabinet.” He selected his Parrillo pills: five Max Endurance Formula^™, two Advanced Lipotropic Formula^™ capsules, two Bio-C^™, five Liver Amino^™, four Muscle Amino Formula^™ and one each of Essential Vitamin^™ and Mineral Electrolyte Formula^™. Ron made his shake using Parrillo All-Protein^™. He mixed this with water and as he drank he marveled how the drink tasted just like milk. This shake provided Ron with 30 grams of protein. He washed his assortment of Parrillo Pills down in two gulps. Ron then microwaved a serving of oatmeal and mixed into the warm goop two scoops of dry, chocolate-flavored Parrillo Hi-Protein Powder^™. Ron added a little more tap water to stir the chocolate goop into just the right consistency. He snapped closed the lid on the Tupperware container and ravenously anticipated eating this oatmeal chocolate protein goop at his 8 AM meal. Ron grabbed a big cup of Joe and silently slipped out the backdoor: he was meeting his training partners for a 9 AM lifting session. Ron liked to show up early and warm-up a bit before the Saturday iron-slinging session began in earnest. At the gym, Ron silently ate his oatmeal/protein goop. It was delicious; he literally felt the energy entering his body as he went through his extended and methodical warm-up routine. When his three training partners showed up to squat, he was rested, energized and completely loose and warm.

Ron was built to squat. The partner’s procedure was for the poundage on the barbell to be systematically and sequentially increased. As the weight progression proceeded, the four training partners would jump in when the squat weight was to their liking. They would rep the poundage for whatever was appropriate, while the others spotted and offered profane encouragement. Ron squatted 135 for 12 reps, then 225 for 5, 275 for 3, 315 for 2 and 365 for one rep: his squat warm-ups were now complete and it was time for him to tackle his “top set” of the day – 405 pounds for eight reps. Four 45s were loaded on each side of the barbell: his partners gathered to spot him. Some could squat more but none were as old as Ron and none of them were coming off heart surgery. His spotters yelled as Ron powered through 405 for eight reps with strength to spare. Ron then did three sets of front squats with 275 pounds. He would drop all the way down until he bottomed out, at which point he would bounce back up. He wobbled over to the leg extension bench and performed five supersets, alternating seated leg extensions with lying leg curls. He ended the session with eight sets of calf raises – each set to failure. Four sets of seated calf raises were followed by four sets of calf raises done using the leg press machine.

In between each set Ron performed a Parrillo fascial stretch. He had learned about Parrillo fascial stretching from one of his lifting partners; Tom was a successful head personal trainer at a very exclusive local club. He was also a Parrillo-certified Personal Trainer. Tom taught Ron the basic stretches: between squat sets Ron would sit on his haunches and attempt to lie back as far as possible. On each successive set of stretches he was able to lay back a bit further; this intensely stretched the tissue in his thigh muscles. It was a conflicting sensation in that the heavy squats compacted his thigh muscle fibers and the Parrillo fascial stretches forcibly elongated those same muscle fibers. In between the leg extension/leg curl super sets, Ron switched to a one-leg-a-time stretch involving hooking a foot on an exercise bench. In between calf raise sets, Ron switched to his most extreme fascial stretch: he placed one knee on an exercise bench and leaned back in just the right way. Ron could stretch the hell out of his thighs, particularly the hard-to-stretch middle thigh by using this final “bench stretch.” The entire weight training session was finished in 75 minutes. Ron retrieved a Tupperware shaker from his gym bag. In it was a double portion of Parrillo 50/50 Plus Powder^™. The post-workout “smart bomb” provides muscles precisely what they need in the post-workout environment to heal and grow. Ron activated the powder with water from the drinking fountain. He sipped the fabulous tasting chocolate mixture while he gathered his gym bag, lifting belt and iPod 
together.

At home Terry and the kids were up and operating at top volume: the house was still packed with sleepover kids. Ron made his way to the kitchen and constructed a power-packed egg white omelet. He diced bell peppers, onions, garlic, carrots and added some baby leaf spinach. The vegetable concoction was sautéed in Butter-flavored CapTri^®. The eggs were added and he set the pan into a 325 degree oven. After 15 minutes Ron removed the pan from the oven. He had created a vegetable omelet soufflé. He ate ¾ of the mixture while Terry ate the remainder. Ron was still hungry and grabbed a Parrillo Energy bar^™ and stuck it in his pants pocket. He would spend the rest of the morning being active, doing yard work, mowing the lawn and trimming branches. Around 11 am he took a break to inspect his handy work. He took the Sweet Milk Chocolate bar out of his pocket. The bar, warmed by Ron’s body heat, had softened to the perfect texture. Ron marveled at how good the bar tasted. A 2 PM he took a break and went inside to eat a quick lunch. He selected two chicken breasts marinating in CapTri^® and grilled them to studied, charbroiled perfection. Ready inside of five minutes, Ron prepared the breasts and paired them with a small salad and a handful of raw vegetables. He took another round of Parrillo Pills. That afternoon Ron and Terry accompanied eight of the girls to an indoor roller skating rink. That evening Ron took a light, 20 minute jog through the neighborhood. He came home and made dinner for the two of them: the girls were spending the night with friends.

 

Ron made Chilean Sea Bass and a mountain of fibrous carbs sautéed in Butter Flavored CapTri^®. He made a salad and had exotic Indian brown rice. For dessert he made a Parrillo chocolate cake. Terry and Ron sat on the porch and watched the stars emerge. Before bed Ron made his way to the kitchen one final time: he drank a serving of slow-release chocolate Hi-Protein^™ along with a half a dozen Liver Amino^™ tabs. This little pre-bed trick would provide his body with a steady supply of protein, even as he slept. Ron could not help stepping on the scale as he brushed his teeth before going to bed. 217.9 pounds…he pondered the fact that he’d lost 86 pounds. He also couldn’t help himself when he threw up a double bicep pose in the mirror; Ron then crunched down into a thigh and ab pose: his waist was ripped. Ron had a strange thought: “Not that I’d ever wish it on anyone else – but in a weird way the heart attack was the best thing that ever happened to me!” Ron knew he had taken the lemons that life had handed him and turned them into lemonade.

 

View Parrillo Products

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 Nutrition Protein Options

 

Rating	Protein	Calories	Protein	Carbs	Fat
4	Beef, chuck, raw, choice grade, all fat trimmed	158.0	21.3	0.0	7.4
4	Beef, chuck, roasted, choice, all fat trimmed	214.0	30.0	0.0	9.5
4	Beef, flank steak, braised, choice grade, no fat	196.0	30.5	0.0	7.3
4	Beef, flank steak, raw, choice grade, no fat	144.0	21.6	0.0	5.7
5	Beef, lean ground, broiled	219.0	27.4	0.0	11.3
5	Beef, lean ground, raw	179.0	20.7	0.0	10.0
5	Beef, porterhouse steak, broiled, choice, trimmed	224.0	30.2	0.0	10.5
4	Beef, porterhouse steak, raw, choice, fat trimmed	164.0	21.1	0.0	8.2
4	Beef, round steak, broiled, choice , fat trimmed	189.0	31.6	0.0	6.1
4	Beef, round steak, raw, choice, all fat trimmed	135.0	21.6	0.0	4.7
4	Beef, rump, raw, choice grade, all fat trimmed	158.0	21.2	0.0	7.5
4	Beef, rump, roasted, choice grade, all fat trimme	208.0	29.1	0.0	9.3
4	Beef, sirloin, broiled, choice, all fat trimmed	207.0	32.2	0.0	7.7
4	Beef, sirloin, raw, choice grade, all fat trimmed	143.0	21.5	0.0	5.7
5	Beef, T-bone steak, broiled, choice, fat trimmed	223.0	30.4	0.0	10.3
4	Beef, T-bone steak, raw, choice, all fat trimmed	164.0	21.2	0.0	8.1
1	Captri Cookbook Breakfast, Country Mex. Omele	121.9	6.1	7.1	0.1
1	Captri Cookbook Breakfast, Turkey Sausage	175.9	18.8	0.0	0.9
2	Captri Cookbook Entree, Buffaloaf	162.7	22.4	2.4	1.0
1	Captri Cookbook Entree, Chicken Adobo	126.8	18.2	0.0	0.7
1	Captri Cookbook Entree, Chicken Fingers	204.8	20.5	9.0	2.5
2	Captri Cookbook Entree, Chicken Ratatouille	84.2	6.4	6.4	0.6
1	Captri Cookbook Entree, Chicken Salad	172.5	13.2	1.1	1.4
2	Captri Cookbook Entree, Chinese Beef Skillet	71.3	8.6	2.4	1.8
1	Captri Cookbook Entree, Cod Fillet Italiano	94.1	11.8	5.9	0.7
1	Captri Cookbook Entree, Fried Chicken	182.6	21.5	8.0	1.9
2	Captri Cookbook Entree, Ginger-Garlic Chicken	134.2	5.9	14.1	0.7
1	Captri Cookbook Entree, Halibut Ragout	55.9	9.6	2.8	0.6
1	Captri Cookbook Entree, Lemon Spice Chicken	213.5	18.3	1.1	1.5
2	Captri Cookbook Entree, Mex. Blk Bean & Turky	155.6	13.6	0.8	18.5
1	Captri Cookbook Entree, Never Fail Dumplings	178.0	17.7	10.1	2.4
1	Captri Cookbook Entree, Orange Roughy/Tom. D	129.1	15.2	0.6	1.7
2	Captri Cookbook Entree, Pot Chicken	110.4	9.3	6.3	0.2
2	Captri Cookbook Entree, Spiced Rice with Chick	139.6	9.7	14.6	0.8
2	Captri Cookbook Entree, Stuffed Peppers	87.2	5.7	7.9	0.4
2	Captri Cookbook Entree, Turkey Chili	121.6	9.2	16.0	0.6
1	Captri Cookbook Entree, Turkey Loaf	138.8	10.5	6.8	0.9
2	Captri Cookbook Entree, Vegetable Turkey Stew	101.1	4.3	5.0	0.3
2	Captri Cookbook Entree, White Chili	92.4	6.7	9.9	0.4
1	Captri Cookbook Sides, Stuffed Mushrooms	113.5	12.7	5.0	0.8
4	Cheese, cottage, creamed	106.0	13.6	2.9	4.2
3	Cheese, cottage, washed	86.0	17.0	2.7	0.3
2	Chicken, dark meat without skin, raw	130.0	20.6	0.0	4.7
2	Chicken, dark meat without skin, roasted	176.0	28.0	0.0	6.3
1	Chicken, white meat without skin, raw	117.0	23.4	0.0	1.9
1	Chicken, white meat without skin, roasted	166.0	31.6	0.0	3.4
1	Egg whites, cup	51.0	10.9	0.8	0.0
1	Egg whites, extra large	51.0	10.9	0.8	0.0
1	Egg whites, large	51.0	10.9	0.8	0.0
1	Egg whites, medium	51.0	10.9	0.8	0.0
1	Egg whites, ounce	51.0	10.9	0.8	0.0
3	Eggs, whole, extra large	163.0	12.9	0.9	11.5
3	Eggs, whole, large	163.0	12.9	0.9	11.5
3	Eggs, whole, medium	163.0	12.9	0.9	11.5
1	Fish, Bass, black sea, raw	93.0	19.2	0.0	1.2
2	Fish, Bass, smallmouth & largemouth, raw	104.0	18.9	0.0	2.6
2	Fish, Bass, striped, raw	105.0	18.9	0.0	2.7
1	Fish, Bass. white, raw	98.0	18.0	0.0	2.3
2	Fish, Bluefish, baked or broiled	159.0	26.2	0.0	5.2
2	Fish, Bluefish, raw	117.0	20.5	0.0	3.3
2	Fish, Carp, raw	115.0	18.0	0.0	4.2
2	Fish, Catfish, freshwater, raw	103.0	17.6	0.0	3.1
1	Fish, Cod, broiled	170.0	28.5	0.0	5.3
1	Fish, Cod, raw	78.0	17.6	0.0	0.3
2	Fish, Crab. steamed	93.0	17.3	0.0	1.9
1	Fish, Flounder, baked	202.0	30.0	0.0	8.2
1	Fish, Flounder, raw	73.0	16.5	0.0	0.7
1	Fish, Grouper, raw	87.0	19.3	0.0	0.5
1	Fish, Haddock, raw	78.0	18.3	0.0	0.1
1	Fish, Halibut, broiled	171.0	25.2	0.0	7.0
1	Fish, Halibut, raw	100.0	20.9	0.0	1.2
2	Fish, Herring, Pacific	98.0	17.5	0.0	2.6
1	Fish, Lemon sole, raw	77.0	17.4	0.0	0.9
1	Fish, Lobster, cooked	95.0	18.7	0.3	1.5
1	Fish, Lobster, raw	91.0	16.9	0.5	1.9
1	Fish, Ocean Perch, raw	88.0	18.0	0.0	1.2
2	Fish, Perch, white, raw	118.0	19.3	0.0	4.0
1	Fish, Perch, yellow, raw	91.0	19.5	0.0	0.9
1	Fish, Pike, northern, raw	88.0	18.3	0.0	1.1
1	Fish, Pike, raw	90.0	19.1	0.0	0.9
1	Fish, Pike, walleye, raw	73.0	16.7	0.0	0.8
1	Fish, Pollock, raw	95.0	20.4	0.0	0.9
1	Fish, Red Snapper, raw	93.0	19.8	0.0	0.9
3	Fish, Salmon, atlantic, raw	217.0	22.5	0.0	13.4
3	Fish, Salmon, atlantic, steamed	197.0	20.1	0.0	13.0
2	Fish, Salmon, Coho (silver), broiled	182.0	27.0	0.0	7.4
2	Fish, Salmon, Coho (silver), raw	153.0	20.8	0.0	7.1
1	Fish, Scallops, bay and sea, raw	81.0	15.3	3.3	0.0
1	Fish, Scallops, bay and sea, steamed	112.0	23.2	0.0	1.4
1	Fish, Shrimp, cooked	94.0	20.8	1.5	1.2
1	Fish, Shrimp, raw	91.0	18.1	1.5	0.8
1	Fish, Smelt	98.0	18.6	0.0	2.1
1	Fish, Sole, raw	77.0	17.5	0.0	1.4
2	Fish, Swordfish, broiled	174.0	28.0	0.0	6.0
2	Fish, Swordfish, raw	118.0	19.2	0.0	4.0
1	Fish, Trout, brook, raw	101.0	19.2	0.0	2.1
1	Fish, Tuna, Bluefin, raw	145.0	25.2	0.0	4.1
1	Fish, Tuna, canned in water, drained	119.0	28.0	0.0	0.8
1	Fish, Tuna, Yellowfin, raw	133.0	24.7	0.0	3.0
4	Ham, cooked, all fat trimmed	187.0	25.3	0.0	8.8
4	Ham, raw, all fat trimmed	168.0	21.5	0.0	8.5
2	Lamb, generic, raw, all fat trimmed	162.0	20.8	0.0	8.8
2	Lamb, leg, choice, raw, all fat trimmed	130.0	19.9	0.0	5.0
2	Lamb, leg, choice, roasted, all fat trimmed	186.0	28.7	0.0	7.0
2	Lamb, loin, choice, broiled, all fat trimmed	188.0	28.2	0.0	7.5
2	Lamb, loin, choice, raw, all fat trimmed	138.0	19.9	0.0	5.9
2	Lamb, shoulder, choice, raw	148.0	18.5	0.0	7.7
2	Lamb, shoulder, choice, roasted	205.0	26.8	0.0	10.0
6	Milk, 2% fat	59.0	4.2	6.0	2.0
6	Milk, skim	36.0	3.6	5.1	0.1
6	Milk, whole, 3.5% fat	65.0	3.5	4.9	3.5
1	Protein, Hi-Protein Powder (generic)	381.0	73.8	19.1	0.0
1	Protein, Hi-protein Powder (generic), breakfast	381.0	73.8	19.1	0.0
1	Protein, Hi-Protein Powder, Chocolate	381.0	73.8	19.1	0.0
1	Protein, Hi-Protein Powder, Chocolate, breakfast	381.0	73.8	19.1	0.0
1	Protein, Hi-Protein Powder, Vanilla	381.0	73.8	19.1	0.0
1	Protein, Hi-Protein Powder, Vanilla, breakfast	357.1	66.7	21.4	0.0
1	Protein, Optimized Whey (generic)	375.0	82.5	10.0	0.0
1	Protein, Optimized Whey (generic), breakfast	375.0	82.5	10.0	0.0
1	Protein, Optimized Whey, chocolate malt	375.0	82.5	10.0	0.0
1	Protein, Optimized Whey, chocolate malt, breakf	375.0	82.5	10.0	0.0
1	Protein, Optimized Whey, strawberry malt	375.0	82.5	10.0	0.0
1	Protein, Optimized Whey, strawberry malt, break	375.0	82.5	10.0	0.0
1	Protein, Optimized Whey, vanilla malt	375.0	82.5	10.0	0.0
1	Protein, Optimized Whey, vanilla malt, breakfast	375.0	82.5	10.0	0.0
4	Tofu	72.0	7.8	2.4	4.2
1	Turkey Breast, raw	116.0	24.6	0.0	1.2
1	Turkey Breast, roasted	176.0	32.9	0.0	3.9
2	Turkey, dark meat, raw	128.0	20.9	0.0	4.3
2	Turkey, dark meat, roasted	203.0	30.0	0.0	8.3
2	Turkey, dark meat, roasted	203.0	30.0	0.0	8.3
1	Veal, fillet, lean, raw	109.0	21.1	0.0	2.7
1	Veal, fillet, lean, roasted	230.0	31.6	0.0	11.5
1	Venison, back, raw	122.0	22.4	0.0	3.5
1	Venison, generic lean meat, raw	115.0	21.0	0.0	3.4
1	Venison, haunch, meat only, roasted	198.0	35.0	0.0	6.4
1	Venison, leg, raw	94.0	21.4	0.0	1.3