Parrillo Diet Plan – 175 lb. Female – Lean Muscle Gain

This is a 3400 calorie diet based on a 175 lb female to calculate protein requirements for gaining lean muscle mass

Search weight of: 170, 171, 172, 173, 174, 175, 176, 177, 178, 179, 180

175 lb. Female Diet (click on the link to see the entire diet trac)

If you are doing this diet feel free to contact us at 1-800-344-3404.  We’d love to help you achieve your goals and hear about your progress.  If you are in the 170-180 lb range and gaining lean muscle mass using Parrillo products, please send us pictures or videos of you cooking some of these recipes.  We’d love to post them on the site.

Meal 1 8:00 8 Egg whites, extra large

5 ounces Oatmeal (rolled oats), dry

1 Essential Vitamin Formula

1 Mineral-Electrolyte Formula

2 Muscle Aminos

2 tbsp CapTri

Meal 2 11:00 7 ounces CapTri Cookbook Entree, Chicken Salad (pg 25)

7 ounces CapTri Cookbook Brown Rice and Lentils (pg 48)

5 ounces Salad greens

2 Muscle Aminos

2 tbsp CapTri

Meal 3 13:30 1 Bar, Parrillo Protein Bar, Fudge Brownie Flavor

Meal 4 15:30 8 ounces Fish, Salmon, atlantic, steamed

6 ounces CapTri Cookbook Sides, Beet Salad w/ Red Onion (pg 47)

6 ounces Salad Greens

2 tbsp CapTri

1 tablet Essential Vitamin Formula

1 Mineral-Electrolyte Formula

2 Muscle Aminos

Meal 5 19:00 Bar, Parrillo Energy Bar, French Vanilla Flavor

Meal 6 21:00 1 serving Protein Powder, Hi-Protein Powder, Chocolate

Calories 3,364.36 Protein, 232.44 Carbs, 226.51

Drink 1 – 1.5 gallons of water a day

Continue to do your cardio and weight training the Parrillo way!

Bulletin #107 – Make the B-Grade for Ultimate Performance

Hard training affects the status of a cer-tain group of vitamins, collectively known as the B-complex family. These vitamins are important for the proper metabolism of protein, carbohydrates, and fats; as well as for energy production. Research shows that if you’re deficient in B-vitamins, your physical performance will suffer. (1) So for optimum training and performance, you need a good supply of these nutrients, both from food and supplements.

Parrillo Performance
800-344-3404

What follows is a look at specific B-vitamins and how they relate to training status .Thiamin (Vitamin B-1)Found abundantly in brown rice and soybeans, thiamin is specifically involved in carbohydrate metabolism and nerve cell function. Men need 1.2 milligrams daily; women, 1.1.Higher doses (100 milligrams a day), however, may accelerate recovery from exercise-induced fatigue, according to re-searchers at the University of Tsukuba in Japan. They administered high-dose thiamin to a group of exercisers, and discovered that supplementation made the exercisers feel more energetic after completing a workout on the bicycle ergometer. (2)Riboflavin (Vitamin B-2)This vitamin is found in whole grains, soybeans, and green leafy vegetables. It is involved in enzyme-controlled reactions that produce energy for the body. Ribofla-vin also protects the body from disease-causing free radical damage in the body. Men require 1.3 milligrams daily; women, 1 .1 .Bodybuilders, exercisers, and athletes must be sure to get ample amounts, how-ever, because this nutrient is easily lost from the body, particularly in sweat. Exer-cise increases the body’s requirement for riboflavin.

(3)Niacin (Vitamin B-3)Besides its involvement in energy pro-duction, niacin plays a role in cholesterol and fat metabolism, which is why this nutri-ent is used therapeutically (as a prescription drug) to help lower cholesterol levels in the body. Food sources of niacin include le-gumes, whole grains, milk, eggs, and fish. If you’re deficient in this nutrient, you’re apt to suffer fatigue and muscular weak-ness. The recommended intake for niacin is at least 15 to 20 milligrams a day .Pyroxidine (Vitamin B-6)Vitamin B6 influences nearly every sys-tem in the body. For example, it assists in: metabolizing fats, creating amino acids (the building blocks of protein), turning carbohydrates into glucose, producing neu-rotransmitters (brain chemicals that relay messages), and manufacturing antibodies to ward off infection. You’ll find this nutrient in a number of natural weight-loss supplements — for a couple of reasons. First, vitamin B6 helps maintain the balance of sodium and potas-sium in cells — a balance necessary to properly regulate fluids.

Thus, vitamin B6 indirectly helps prevent water retention, a condition that can make you look and feel fat. Taking 100 mg of vitamin B6 one to three times a on a temporary basis is often recommended to reduce fluid build-up. Also, vitamin B6 helps regulate blood sugar. Swings in blood sugar can lead to food cravings and low energy. Finally, restrictive diets can deplete the body’s supply of vitamin B6, and supplementa-tion is extra insurance against a deficiency. Clearly, this nutrient is a behind-the-scenes player in many issues related to weight management .As someone who is active, you’ll be interested in knowing that extra vitamin B6 can help boost endurance. Research has demonstrated that supplemental B6 may improve VO2 max, a measurement of the body’s ability to use oxygen. (4)Hard exercise can rob the body of this nutrient. German researchers discovered that a marathon race can cause a loss of 1 milligram of vitamin b6 from the body – nearly a full day’s requirement. (5)Eating a balance diet, however, guards against such deficiencies. The best food sources of vitamin B6 include salmon, Atlantic mackerel, white meat chicken, halibut, tuna, broccoli, lentils, and brown rice.

The recommended intake for men is 1.7 milligrams a day; for women, 1.5 mil-ligrams .B-12Like other members of its family, this nutrient regulates many functions in the body. Among the most vital is the produc-tion of red blood cells. Vitamin B-12 di-rects this process, making sure that enough cells are manufactured. Without vitamin B-12, red blood cell production falls off, and the result is misshapen cells and anemia, which can sap energy. Vitamin B-12 can be obtained only from animal foods, including poultry, fish, eggs, and milk. The recom-mended daily intake is 2.4 milligrams.Biotin This B-complex vitamin is re-quired to activate specific enzymes in-volved in metabolism. Without it, the body can’t properly burn fats — which is why you so often find biotin as an ingredient in natural weight-loss products. Biotin also affects the body’s ability to properly me-tabolize blood sugar. In addition, biotin helps the body utilize protein.Although required in tiny amounts (30 mcg daily), biotin can be in short supply — for two reasons. First, the best sources of biotin in food are egg yolks and liver — two foods we tend to cut out because of their high concentration of cholesterol. Second, research verifies that active people often have lower levels of biotin than those who are sedentary. One theory is related to exercise. Exercising causes the waste product lactic acid to accumulate in working muscles. Biotin helps break down lactic acid. The more lactic acid that builds up in muscles, the more biotin that’s needed to break it down.

If you’re a regular exerciser, supplementing with biotin — either through a multi-vitamin formula or lipotropic supplement such as our Advanced Lipotropic Formula — of-fers an extra measure of protection against a possible shortfall. (6)  Present in all living cells, choline helps prevent the build-up of fat in the liver and helps move fat into cells to be burned for energy. Additionally, choline is involved in the metabolism of nutrients needed for building muscle tissue. Choline is found naturally in eggs, fish, soybeans, liver, brewer’s yeast, and wheat germ. A few years ago, choline was recog-nized as an essential nutrient . The recom-mended intake is 550 milligrams daily for men and 425 milligrams daily for women.InositolInositol is involved primarily in making lecithin so that fat metabolism can proceed normally. Working together with choline, inositol helps prevent dangerous build-ups of fat in the arteries and keeps the liver, heart, and kidneys healthy.Your body can make inositol from glu-cose (blood sugar), and the nutrient is plentiful in whole grains. In fact, there is more inositol in the body than any other vi-tamin, with the exception of the B-vitamin niacin.

Too much coffee can deplete your body’s reservoir of inositol. This nutrient is available from whole grains, citrus fruits, brewer’s yeast, and liver. You get about a gram of inositol daily from food.Pantothenic Acid First recognized as a substance that stim-ulates growth, pantothenic acid is quite active in metabolism. It is a building block of CoA, a key enzyme that releases energy from foods. Pantothenic acid stimulates the adrenal glands and boosts production of hormones responsible for healthy skin and nerves. Foods rich in pantothenic acid include brewer’s yeast and whole grains. Cooking and food processing destroy up to 50 per-cent (sometimes more) of the vitamin.Pantothenic acid is so widespread in foods, however, that deficiencies are usu-ally not a problem. In addition, the vitamin can be made in the body by intestinal bacteria. Many multi-vitamin supplements also contain pantothenic acid . The recom-mended daily intake for adults is 5 to 7 mg daily .Getting Enough B’s In addition to the B-complex-rich foods mentioned above, supplementation is important for preventing possible short-falls, particularly in bodybuilders and other athletes. Various Parrillo Performance sup-plements are fortified with these nutrients, and these are listed in the chart below. For information on how to order these products, call our order line at 1-800-344-3404 .

References

1. Van der Beek, E.J., et al. 1988. Thia-min, riboflavin, and vitamins B-6 and C: impact of combined restricted intake on functional performance in man. American Journal of Clinical Nutrition 48: 1451-1462 .

2. Suzuki, M. 1996. Effects of thiamine supplementation on exercise-induced fa-tigue. Metabolic Brain Disease 11: 95-106 .

3. Dam, B.V. 1978. Vitamins and sports. British Journal of Sports Medicine 12: 74-79 .

4. Vaughn, L. 1984. B6: a spectrum of healing. Prevention, June, 30.

5. Rokitzki, L., et al. 1994. Acute changes in vitamin B6 status in endurance athletes before and after a marathon. International Journal of Sports Nutrition 4: 154-165.

6. Mazer, E. 1981. Biotin — the little known lifesaver. Prevention, July, 97-102.

Tips and Tidbits

Bodybuilders always want to know how many total sets they should do for a particular exercise. In essence, you should work a muscle until you lose your pump. At that point, the muscle is out of glycogen. Further training only makes it harder for you to recover for your next workout.

The only time you should train past your pump is during pre-contest training. By training past your pump, you draw on lipids (fats) as your energy source, since the muscle is depleted of glycogen. Extra body fat is burned as a result.

Find out how to use the Parrillo rep/set scheme by checking out the Parrillo Training Manual, particularly Chapter 3 – How Many Reps? How Many Sets? There you’ll find information on The Intensity Set, Pyramid Sets, Exhaustion Sets, and Fascial Stretching, which is performed in between sets for maximum muscle growth.

nutrition Tip of the month:

Calories from dietary fats should comprise no more than 5% of your total caloric intake. The easiest way to keep dietary fats to a minimum is to eliminate fatty foods from your diet. However, your body still needs the essential fatty acids (EFAs) found in dietary fats. EFAs facilitate the absorption of vitamins A,D,E and K and provide insulation, energy reserve and cushion for vital organs. Without sufficient EFAs, the tissues around your joints can deteriorate and cause joint pain and popping, grinding noises. Taken daily, one teaspoon of unsaturated oil provides the necessary EFAs. Safflower, sunflower, linseed, or 2 to 3 Evening Primrose Oil 1000™ gelcaps are all good choices.

Question of the month:

Question: Why is getting enough protein so important for bodybuilders?

Answer: Dietary proteins supply amino acids for building muscles. All metabolic processes, including increased metabolism require amino acids to function properly. Like most athletes, bodybuilders have higher-than-normal requirements for protein. One reason is that weight training causes a greater amino acid usage by the muscles during hard training. A serious bodybuilder should take in about 1.5 grams or more of protein per pound of body weight each day. Recommended lean sources include chicken, turkey, fish and egg whites, along with beans, lentils, peas and corn (vegetable proteins). Without adequate protein, the body simply cannot support increases in muscle mass, repair the breakdown of muscle tissue or drive the metabolic recovery and repair processes. You can tell if bodybuilders are lacking in protein by checking their muscle tone. In a flexed state, a protein-deficient muscle feels soft.

Breaking News

Fitness & Nutrition

Benefits of Compound in Turmeric Spice Studied

There may be a new way to spice up your weight loss routine, according to results from a new animal model study by Agricultural Research Service-funded scientists and colleagues. The researchers theorized that dietary curcumin could stall the spread of fat-tissue by inhibiting new blood vessel growth, called angiogenesis, which is necessary to build fat tissue. Curcumin is a bioactive component in curry and turmeric that has been consumed daily in Asian countries for centuries without reported toxic effects.

Eighteen mice were assigned to three groups of six mice each. For 12 weeks, the mice were fed special diets. A “control” group’s mix contained 4% fat, a “high fat” group’s mix contained 22% fat, and another group was fed the same “high fat” diet supplemented with curcumin. A mouse typically eats about 3,000 to 3,500mg daily, so the curcumin-supplemented mice would have consumed about 1.5 to 1.75mg of curcumin daily—a relatively small amount. The researchers recorded the body weight and food consumption of the mice twice each week. At the end of the 12-week period, their total body weight and fat distribution were measured. The study found that supplementing the animals’ high-fat diet with curcumin reduced body-weight gain and total body fat, even though food-intake was not affected, when compared to the nonsupplemented high-fat-diet group. The curcumin-treated group also had less blood vessel growth in fat tissue. Blood glucose, triglyceride, fatty acid, cholesterol and liver fat levels also were lower.

Quick Tip of the month:

Try making Parrillo’s protein-packed version of crêpes for a quick treat, using Parrillo Hi-Protein Pancake & Muffin Mix™ and Parillo Protein Frosting Mix™. Make a large pancake, place on a plate when it’s done cooking, spread frosting on one side and then roll into a crêpe. Enjoy!

- Rosalie Marion Bliss, Agricultural Research Service, USDA, May, 2009

Dominique’s Time Cruncher

Add fiber-rich beans and peas to your salads. Canned chick peas and other beans, like kidney or black beans, are a delicious and quick addition to salads. Just rinse, drain, and they’re ready to eat!

Nutrient Spotlight: Boron

By Cliff Sheats

First isolated in 1808, boron was thought to be of little importance in human nutrition. However, recent animal and human studies suggest that this trace mineral may be key in mineral metabolism, brain function and performance, hormone regulation, and prevention of osteoporosis.

A boron deficiency may affect mineral metabolism, cognitive function, steroid hormone and vitamin levels, and bone integrity. (1) Some recent studies suggest that a lack of boron may also diminish immune function. You can prevent this from happening by eating foods particularly rich in boron. These include tomatoes, green peppers, legumes, and other vegetables, since boron is found in all foods produced from plants. Meat and dairy products are poor sources.

Boron influences steroid hormone metabolism in humans, affecting the levels of estrogens and testosterone. (2) In particularly, boron helps the body metabolize and utilize estrogen, the basic female sex hormone. This is important, since too much estrogen in a woman’s body can promote fat storage. Some studies have shown that this mineral may also enhance blood levels of testosterone.

Boron is important for bone health. A study of 12 post-menopausal women indicates that boron can reduce the excretion of calcium, magnesium, and phosphorus, minerals necessary to keep your bones hard. These findings suggest that boron may be important in the prevention and treatment of osteoporosis, the brittle-bone disease that affects millions of older people. (3)

The government has not yet established a daily requirement for boron, although it is the most likely trace mineral to next receive such recognition. Most Americans consume an estimated 1 to 5 mg per day from foods.

In addition to diet, you’ll take in adequate boron by supplementing your diet with Parrillo Mineral Electrolyte Formula™ (each tablet contains 500 mcg of boron). The suggested usage of this supplement is one tablet with each meal. Weight-training, aerobic activity, and stress can easily upset the body’s delicate balance of minerals needed to function at optimum levels, including boron. Parrillo Mineral-Electrolyte Formula™ provides even the hardest-working athlete with a supply of these vital nutrients.

References

1. Nielsen, F.H. 1990 New essential trace elements for the life sciences. Biological Trace Element Research 26-27:599-611.

2. Nielsen, F.H., et al. 1987. Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women. FASEB J 1:394-397.

3. Nielsen, F.H. 1988. Boron – an overlooked element of potential nutritional importance. Nutrition Today, January – February, pp. 4-7.

Tips And Tidbits

Training Tip of the month:

Many bodybuilders avoid deadlifts because this exercise can thicken the waist. But often, you need to build your physique to a point beyond where you want to be. Then you can use isolation exercises to sculpt away thickness while still holding your size. So, for gaining that initial size and thickness, deadlifts are an excellent exercise.

As you begin the exercise, make sure your shoulders move up and back. Keep your back slightly arched. As you lift the barbell, drive your hips forward. As always, keep your muscles tight throughout the range of motion and use your opposing muscles to return to start. The same techniques apply to the sumo-style deadlifts, in which a very wide stance is used.

nutrition Tip of the month:

When following the Parrillo Nutrition Program, be sure to keep accurate records of everything you eat by using Diet Trac Sheets, found at the back of the Parrillo Nutrition Manual. Diet Trac sheets go hand-in-hand with the Food Composition Guide & Formulas for Success (both found in the Nutrition Manual), as well as your food scale, when planning your meals to meet the nutritional requirements of your fitness plan. Diet Trac sheets have eight columns: Time, Food and Quantity, Calories, Protein, Fat, Carbs, Sodium, and Potassium. As you plan your meals, you record the foods and their values in the appropriate columns. You can refer to the Nutrition Manual for sample Diet Trac sheets.

Breaking News Fitness & Nutrition

 

Secrets of Fish Oil Compound Probed

A compound found in oil-rich fish such as salmon reshaped the blood lipid profiles of volunteers in an Agricultural Research Service-led study. Research chemist Darshan S. Kelley of the ARS Western Human Nutrition Research Center and federal and university co-investigators conducted the study of DHA, or docosahexaenoic acid, a polyunsaturated fatty acid thought to improve cardiovascular health. The research is likely the first to analyze—in high-triglyceride males—DHA’s effects on both fasting and post-meal triglycerides, and on quantities and sizes of HDL, LDL and VLDL cholesterol particles. High triglycerides, high cholesterol and a high number of small particles of LDL cholesterol in the blood increase risk of cardiovascular disease, the nation’s leading cause of death, according to Kelley.

Blood samples taken after fasting, and within eight hours after meals, showed that DHA reduced by 22% the number of small LDL (low-density lipoprotein) particles. LDL’s small particles are the size most harmful to the cardiovascular system. DHA increased the number of large LDL particles by 127%. Since large LDL particles are less harmful than small ones, some researchers believe large LDL particles do not harm the arteries. DHA also lowered triglycerides by 24% in both the fasting and post-meal samples. The after-meal effect, shown in only a few other studies, may be of particular interest to medical professionals looking for alternatives to conventional triglyceride-lowering therapies, according to Kelley. By Marcia Wood, Dec. 3, 2007, ARS – USDA

Question of the month:

Question: How do I add lean muscle mass without gaining a lot of bodyfat in the off-season?

Answer: Don’t become an off-season binger! Intelligent bodybuilders always maintain a good off-season diet. They utilize these months to add lean muscle mass and minimize bodyfat. They eat basically the same foods as they would on a pre-contest diet, but in larger quantities and slightly different protein/fat/carbohydrate ratios. When it is time to start a pre-contest diet they have less bodyfat and more muscle mass. For the first two to three weeks, put on one-and-a-half pounds per 100 pounds of body weight each week. During the remainder of the off-season, gain an average of one-half pound of muscle mass per 100 pounds of body weight each week. (As you gain weight, have your bodyfat tested about once a week to be sure you are gaining lean mass and not bodyfat.) Look to the Parrillo Training Manual for more information about off-season training and nutrition.

Quick Tip of the month:

When you make baked chicken or turkey, prepare enough for another meal and you can use the leftovers to make sandwiches or a quick casserole for dinner the next day.

Dominique’s Time Cruncher

Make a big bowl of salad for dinner and take the leftovers to work for lunch the next day. Just remember to take out the portion for tomorrow’s lunch before adding your salad dressing so everything will stay crisp!

The quality goes in before the name goes on…

Quality Supplements

Tin Head,

You always talk about how Parrillo products are the best. So what makes Parrillo products any better than any other products? Looking through the muscle magazines, your stuff looks pretty damned dated – with all the new breakthroughs out there in supplements, how come you folks are still championing stuff like beef liver tabs and caseinate protein powder?! That stuff went out of style back in the seventies! Are you the company for aging baby boomers and has-beens?

                      Ross, Atlanta  

Breakthroughs!? Name me a single new supplement that has been introduced and gained widespread traction since the introduction of creatine monohydrate back in 1993? That’s sixteen years and counting….while plenty of ‘breakthrough supplements’ have been introduced, none have changed the supplement landscape one iota. None of the new ‘breakthrough’ products comes within a country mile of producing the results they claim! Meanwhile, as PT Barnum once observed, “there is a new sucker born every minute.”

Read more

Tips and Tidbits > Parrillo Performance October, 2008

Athlete Spotlight

Wilma McFadden

“My name is Wilma McFadden and on June 7, 2008, I was a contestant in the Metabolix Natural North America competition sponsored by the International Natural Bodybuilding & Fitness Federation, Inc., held in Arlington, VA. I placed first overall in Women’s Bodybuilding, earning my World Natural Bodybuilder Federation (WNBF) Pro Status. I was elated with the fact that in addition to all of the demanding physical preparation required for the contest, I was particularly pleased to note that my use of your Parrillo nutritional supplements made a significant difference in my physique and overall appearance.”

Training Tip

You’ll hear some say to train heavy to gain muscle but do a lot of reps to lose fat. Basically, that’s wrong. You need to keep training heavy while losing fat; if you eliminate heavy sets and start doing a lot of reps to burn fat, your muscles will shrink. Strive to keep training as heavy as possible even as you diet down to provide the stimulus needed for muscle hypertrophy. Weight training for high reps just isn’t a very effective way to burn fat. Weight lifting is fueled mainly by burning carbohydrate from muscle glycogen. Aerobic exercise is much more effective for fat loss because it burns many more calories than you ever could by lifting weights and a higher proportion of those calories are derived from body fat. So while losing fat, keep training heavy but do more aerobics.

Nutrition Tip

Fibrous vegetables don’t supply many calories but are the prime sou¬rces of fiber, a critical nutrient for bodybuilders. Fiber slows the rate of release of glucose into the bloodstream thus helping to moderate insulin levels. Good fibrous vegetables are lettuce, spinach, asparagus, broccoli, cauliflower, brussel sprouts, beans (not canned), lentils, peas, turnip greens, squash, zucchini, okra, oatmeal, oat bran, cabbage, celery, peppers, sweet potatoes, eggplant, cucumbers, onions and whole grain brown rice. Stay away from avocados, olives, and nuts, as they are high in fat.

Breaking News

Plant Foods for Preserving Muscle Mass

Fruits and vegetables contain essential vitamins, minerals and fiber that are key to good health. Now, a newly released study by Agricultural Research Service-funded scientists suggests plant foods also may help preserve muscle mass in older men and women. The typical American diet is rich in protein, cereal grains and other acid-producing foods. In general, such diets generate tiny amounts of acid each day. With aging, a mild but slowly increasing metabolic “acidosis” develops. Acidosis appears to trigger a muscle-wasting response. So the researchers looked at links between measures of lean body mass and diets relatively high in potassium-rich, alkaline-residue producing fruits and vegetables. Such diets could help neutralize acidosis. Foods can be considered alkaline or acidic based on the residues they produce in the body, rather than whether they are alkaline or acidic themselves. For example, acidic grapefruits are metabolized to alkaline residues.

The researchers conducted a cross-sectional analysis on a subset of nearly 400 male and female volunteers aged 65 or older who had completed a three-year osteoporosis intervention trial. The volunteers’ physical activity, height and weight, and percentage of lean body mass were measured at the start of the study and at three years. Their urinary potassium was measured at the start of the study, and their dietary data was collected at 18 months. Based on regression models, volunteers whose diets were rich in potassium could expect to have 3.6 more pounds of lean tissue mass than volunteers with half the higher potassium intake. That almost offsets the 4.4 pounds of lean tissue that is typically lost in a decade in healthy men and women aged 65 and above.

- Rosalie Marion Bliss, 2008, Plant Foods For Preserving Muscle Mass, News from the USDA Agricultural Research Service

Dominique’s Time Cruncher

Buying in bulk can save you trips to the store, and some stores charge less for larger purchases. So stock up and spend less time driving to the store and waiting in long lines!

Question of the Month

Question: “I’ve heard doing aerobic exercise is a good way to burn body fat, but won’t it also cause me to lose muscle mass?”

Answer: Never underestimate the power of aerobics in your training program. It has numerous benefits, from fat-burning to cardiovascular health to improved recovery mechanisms. Many bodybuilders, however, typically shy away from aerobic exercise, particularly in the growth season, fearing that it will cause a loss of muscle mass. This loss, however, has less to do with aerobics and more to do with improper diet. A bodybuilder who loses muscle during a period of aerobic training is simply not eating enough to compensate for the calories spent by the aerobic activity. Take in enough quality calories, and you’ll preserve muscle mass while your body fat drops. Do your aerobics in the morning for 45-60 minutes, before breakfast, so you burn fatty acids for energy in the absence of glycogen.

Reader Tip of the Month

“Dieting does not have to mean bland and boring food. I have become very creative with my foods and eat a variety of things on a daily basis. I have learned to appreciate the varied flavors in fresh vegetables and experimented with different seasonings to make my lean protein meals unique. The variety keeps the cravings away!”

Evening Primrose Oil 1000^TM

• Provides critical Essential Fatty Acids
• Reduces joint pain resulting from heavy training & EFA deficiency

Evening Primrose Oil is a concentrated source of Essential Fatty Acids, which keep joints lubricated, hair and skin healthy, and brain neurons firing correctly. It is suggested that you take one to three capsules daily.

Recipe > Stuffed Zucchini by Dominique Parrillo

This stuffed zucchini recipe was created by Dominique Parrillo of Parrillo Performance.

 

Ingredients:

3 large zucchini cut lengthwise into halves

1 medium zucchini cut into small cubes

1 cup chopped red bell pepper

1 cup chopped onion

3 cloves garlic, minced

2 TBS CapTri®

1 medium tomato seeded and chopped

1 tsp dried basil

1 can Garbanzo beans, drained and rinsed

Directions:
 

With a spoon, hollow out the large zucchini and discard the seeds. In a

large skillet, place chopped zucchini, red pepper, onion, garlic and CapTri®.

Cook on medium high heat until tender about 8 minutes. Add tomato and basil,

cook until tomato wilts. Add beans to the side of the skillet and mash

about half of the beans. Mix well. Spoon mixture into hollow zucchini and

place on hot grill. Lower heat to medium, close lid and cook for

10-15 minutes.