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(two servings of starchy carbs for every serving of fibrous carbs). Starchy carbohydrates include whole grains, beans, legumes, potatoes, yams, brown rice, and any natural, unrefined carbohydrate source. Fibrous vegetables include salad vegetables, broccoli, cauliflower, green beans, among others. See the Parrillo Nutrition Manual for additional guidance. Increasing your carb intake is not done at the expense of protein, however. Protein should comprise 20 to 25 percent of your daily calories. Also, very convincing research exists showing that muscle-gaining individuals should eat 1 gram to 1.5 grams of protein per pound of bodyweight each day to support tissue growth. Your proteins should of the low-fat variety. The best protein choices are white meat poultry, fish and egg whites. Certain starchy vegetables like beans, legumes, and corn contain protein too, and this should be taken into consideration when figuring your daily protein allowance for your bodyweight. Be sure to combine your foods properly too. Always eat protein with carbohydrates to allow for a steady, even release of energy. Include in your daily diet some essential fatty acids (EFAs) as well, as those found in Parrillo Using Cap Tri® is a great way ot increase calories clean calories for optimal muscle growth. Evening Primrose Oil 1000. All EFAs are vitamin-like substances that have a protective effect on the body. Hard gainers should take in up to 1 tablespoon of EFAs a day. Good sources are safflower oil, flaxseed oil, and sunflower seed oil. 3. Supplement for extra calories. One way to increase your calories is through the use of supplements — CapTri® and protein/carbohydrate supplements, such as the many options you have in the Parrillo line of supplements. CapTri® contains 114 calories per tablespoon and thus is an excellent way to add in extra calories. Two ounces of a protein/carbohydrate supplement such as ProCarb or 50/50 Plus, mixed with water after each meal adds plenty of calories. As you can see, it’s not that difficult to boost your daily calories. 4. Follow a weight training program geared for growth. Hard gainers benefit most from weight training routines in which basic exercises, heavy weights, and low-to-moderate repetitions are employed. In other words, concentrate on basic movements, like squats, pull ups and bench presses. As for aerobics, you need this form of exercise to build and maintain aerobic fitness, as well as to create extra capillaries for better delivery of nutrients to muscle cells for growth. My recommendation for hard gainers is to do aerobics three times a week, gradually increasing intensity, for 20 to 30 minutes each time. Make sure you’re eating enough to fuel your body and exercise and daily activities. Making Progress If you’re not gaining muscle, you may have to concentrate on increasing your calories even more for a few weeks. Try working out at higher intensities too, with heavier weights. You may want to experiment with advanced techniques such as negatives and supersets to force your body back into a growth mode. If I can transform my skinny physique, so can you. Just stay dedicated and consistent, and make the label “hard gainer” a thing of the past. 8 November 2001 Parrillo Press
“The Parrillo nutritional and workout programs Terry provided were easy to apply and caused a 6% loss of body fat. I can visibly see the results.” James Ramie Trying to put a screw in with a hammer brings limited results. A personal trainer that advises clients with a variety of circumstances needs precise application of the proper tools to avoid limited results. Finding tools of organized information became my personal quest. I’m Terry Cayea and I have been involved in the sports and fitness field for over two and a half decades. With a bachelor’s degree in physical education, I have extensive knowledge and involvement in personal training and I am currently the fitness coordinator and professional trainer at Champions Family Fitness Center in Cicero, New York. It is important for our 4000 members to understand what activities and lifestyle changes will consistently make a difference toward attaining their goals. They need to understand how to properly implement these tools to get a long term result in improving their body composition and fitness level. It is the mission of our training staff to provide this service. Finding information in any subject is easy using the multiple sources of books, periodicals, the web and television. Finding genuine facts on health and fitness that can bring long term positive health changes in a usable form is like trying to find a needle in a haystack. There are more red herrings out there than in a good mystery novel to mislead and confuse the most diligent researcher. Many health seekers take some information from varied sources Parrillo not only shows the “how” but fully educates you on the “why.” TerryCayea and try to make it work as a way to reach their goals. Instead they fall into exercise and nutritional purgatory. Thus begins the never ending effort of good intentions without ever getting any results. This is a great tragedy, considering correct application of the facts can make all the difference in targeting goals or missing the mark. During my search for an outstanding tool source I discovered a few places to obtain valuable information that could make a positive difference in a person’s life. One source was unsurpassed in a range and depth of research and development of direct application. The Parrillo Nutrition Program, Sports Nutrition Technical Ref- November 2001 Parrillo Press 9
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