July 21, 2009
Bulletin #123 – Calories: Why I Insist You Need Lots Of Them
Easily the most controversial topic I’ve ever presented was my assertion that a serious bodybuilder can and should eat lots and lots of calories. In order to be all that you can be, you need to consume a ton of calories: a very specific type of calorie. The big eating I recommend is always accompa-nied by a high volume of high-intensity ex-ercise. Every critic under the sun has asked, ‘how can a person ingest the thousands upon thousands of calories you recommend and not end up fatter than a hog that’s been force-fed just prior to slaughter?’ I cannot begin to tell you the sheer volume of nega-tive reactions I’ve received over the years from armchair critics who want to pick apart my high calorie approach.
Any body-builder who uses my procedures correctly – all of the procedures – can eat 6,000 to 10,000 calories per day, add tons of muscle and not become fat in the process. This is not some off the wall supposition but a fact proven by legions of bodybuilders who’ve successfully used this procedure! From the firestorm I created, you’d have thought I was insisting the earth was flat or the moon was made of green cheese. Despite the protestations of the nay Sayers, this revolu-tionary approach works and though it flies in the face of conventional bodybuilding orthodoxy, the procedures produce irrefut-able results. The proof is apparent: just look at the hundreds of bodybuilders who’ve totally revamped their physiques as a direct result of this unique methodology. Critics purposefully confuse my methods and criticize without looking at the whole picture. My high calorie nutritional program starts from a basic premise that to build lean mass you first need to provide the body with the building blocks necessary to construct muscle tis-sue.
The same number of calories derived from different foods will have different effects. 1,000 calories derived from pie and ice cream will have a different effect than 1,000 calories derived from grilled chicken breasts and steamed broccoli. This phenomena is called ‘nutrient partition-ing’ and simply put, certain foods such as natural carbohydrates and protein, are far more likely to end up partitioned into the production of muscle than say stored body fat. Food selection and intense training are critically important when using my high calorie approach. By confining food selec-tions to those foods deemed appropriate for bodybuilding and eschewing any and all foods that are easily partitioned to fat storage, we are able to consume far more calories. Intense cardiovascular training, done on a regular basis, not only burns calories but boosts the metabolism.
Hours after an intense aerobic session is over the body continues to oxidize calories at an accelerated rate. Hard cardio builds the bodies ability to process and assimilate nutrients derived from food. Metabolism Building; How and Why: Muscle, unlike body fat, is a meta-bolically active tissue and requires calories to exist. Adding 10-pounds of lean mass will require 300 to 350-additional calories per day to build the new muscle. More muscle means you can eat more without getting fat. The cornerstone of my nutri-tional philosophy revolves around increas-ing the basal metabolic rate. Think of the metabolism as the body’s thermostat; if the thermostat is set low the caloric expendi-ture at rest is minimal. If the thermostat is set high, even when the body is inactive calories are consumed at a much higher rate. Ever wonder why really obese people can eat next to nothing and still not lose weight? Their metabolic thermostat is set too low. On the other hand, I have discov-ered that by implementing specific eating and exercise procedures you can elevate the metabolism. This is called ‘building the metabolism.’
By setting the body’s metabolic thermostat higher, much higher, a bodybuilder can eat tons of calories – thereby providing the requisite fuel for muscle growth and recovery. By build-ing the metabolism you teach the body to utilize massive amounts of calories ef-ficiently. The procedures used to turn up the metabolic thermostat are specific and interrelated. Hard exercise, disciplined eat-ing and expert nutritional supplementation all must done consistently, precisely and all must be balanced and skillfully interwo-ven. Select only metabolism-building foods: Food selection is critical; certain foods promote the elevation of the metabolism and other foods slow the process. Lean Protein produces a ‘dynamic action’ effect. The metabolism actually increases in order to break protein down once consumed. Studies have shown that after consuming protein the metabolic rate increases by as much as 30%. The trick is to derive protein from sources devoid of saturated fat. While ‘clean’ protein is the least likely nutrient to be partitioned as body fat, saturated fat is the nutrient most likely to end up com-partmentalized as body fat. Carbohydrates are a mixed bag: some carbs are appropri-ate and desired while other carbohydrate sources are bad news and to be avoided. I divide useful carbohydrates into two broad categories: starchy carbs and fibrous carbs. Starchy carbs supply a slow and steady supply of glucose. Simple sugars produce an undesirably sharp rise in blood sugar.
Recommended starchy carbs include oat-meal, oat bran, unrefined cereal, brown rice, potatoes, sweet potatoes, yams, corn, beans and legumes. Recommended fibrous carbohydrates include salads, broccoli, spinach, green beans, carrots and cauli-flower. Dietary fat intake should be kept as low as possible; no more than 5% of daily calories should be derived from saturated fat.Eat five to six meals a day: To maximize nutrient uptake, minimize the digestive burden and improve food as-similation, the best strategy is to spread the daily caloric allotment out by consuming multiple meals of roughly equal amounts. Try spreading calories out over five or six daily feedings. Each meal should include a portion of lean protein, one or two starchy carbs and one or two fibrous carbs. Protein and fiber slow down starchy carbohydrate digestion and retard the release of glucose.
This particular combination of foods pro-vides continual energy throughout the day and supplies muscles the nutrients needed to grow on a continual basis. Multiple meals naturally elevate insulin, a hormone with powerful anabolic properties. Insulin release is triggered when carbohydrate is converted into glucose by the liver. When glucose is introduced into the bloodstream the pancreas releases insulin in response . For muscle growth to occur, insulin must be present. Multiple meals using the foods I recommend trigger a physiological phe-nomenon known as ‘thermogenesis.’ The thermostat is cranked up and additional calories are oxidized as a direct result of eating proper foods in proper proportion.Avoid Fat-Producing Foods: Certain foods are easily converted into body fat and are to be avoided. Simple sugars stimulate fat-producing enzymes and cause an overproduction of insulin. Some insulin is a good thing while too much promotes body fat.
I advise avoiding fruit and fruit juice for precisely this rea-son. Composed largely of a simple sugar, the fructose in fruit has a unique molecular structure that converts into a long-chain tri-glyceride once in the liver. Fruit consump-tion produces fructose and ultimately can end up as body fat. Dairy products are to be avoided. Milk contains lactose, another simple sugar that readily converts into body fat. Saturated fat is bad news and is always to be avoided. Be careful when selecting protein sources, particularly beef. Pick cuts of meat low in saturated fat. Are you aware that a prime rib or a hamburger derives as much as 50% or more of total calories from saturated fat? Pork is extremely high in fat and really doesn’t have a place in a serious bodybuilding diet. Refined carbohydrates, manmade products such as pasta, pastry, candies, cakes, pies and the like, are to be avoided. Alcohol will stop progress in its tracks and should be dropped altogether.Nutritional Supplementation: I’ve devised an entire line of nutri-tional supplements designed to compli-ment a sound basic eating program.
In my seminars I always take a minute to note that supplements are designed to supplement a solid eating program – not replace whole-some foods. Many bodybuilders make the mistake of depending too much on nu-tritional supplements and this is counter-productive. Optimally a bodybuilder eats whole food meals every 2-3 hours and then uses nutritional supplements to ‘fills in the cracks and crevices.’ Supplements used in conjunction with proper foods eaten at the proper times melt off body fat, support muscle growth, extend endurance, promote recovery from brutally hard workouts and repair muscle tissue . *Hi-Protein™ and Optimized Whey™ pro-tein helps meet daily protein requirements *Pro Carb™ provides slow release energy and glycogen replacement *CapTri® provides clean calories without the detrimental effects of saturated fat *Essential Vitamin™ and Mineral Elec-trolyte Formula™ supplies trace elements destroyed by hard training *Parrillo Creatine Monohydrate™ accel-erates muscle growth and speeds muscle recovery *Muscle Amino™ and Liver Amino™ for-mulas supply the body with muscle tissue building blocks*Protein bars provide portable nutrition*Energy bars provide a jolt of protein and carbs for energy.
*Parrillo Hi-Protein Low Carb Pudding™ allows you to indulge a sweet tooth with-out compromising health *Joint Formula™ helps keep the bones and connective tissue healthy*50-50 Plus™ is the perfect post-workout supplementPutting it all together: To succeed you need to train hard and heavy each and every week: combine hardcore weight training with high-inten-sity cardio and eat lots and lots of clean calories. Gradually increase caloric intake until you are adding body weight at the rate of 1-pound per hundred pounds of body weight per week.
I recommend 1.5 or more grams of protein per pound of body weight per day. Fibrous carbohydrates are to be consumed at every meal to slow insulin release. The nutritional wild card is the amount of starchy carbohydrates that are eaten; eat enough starch to nudge the scale upward each week. Limit saturated fat to 5% of daily caloric intake. I recommend bodybuilders use CapTri®, my revolution-ary MCT-oil that supplies 114-calories per tablespoon. CapTri® can be drizzled over foods and used as a cooking agent. Stud-ies have shown that regular daily usage of MCT oil actually contributes to thermo-genesis. By adding several tablespoons at each meal you can boost daily caloric totals by a thousand or more per day. Now you have the facts: if you are serious about adding a significant amount of muscle and not getting fat in the process, why not consider the Parrillo high-calorie approach? Don’t pick and choose the ele-ments you like and discard those you don’t like: train hard, heavy and long; perform frequent cardio with all-out intensity and eat large amounts of clean food often. Add it all up and you have a surefire formula for mass building success. Trust me, this approach works!