Performance Press / July 2013 - Parrillo Performance
Performance Press / July 2013 - Parrillo Performance
Performance Press / July 2013 - Parrillo Performance
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
WRITTEN IN STONE: MY TEN COMMANDMENTS OF NUTRITION<br />
JOHN PARRILLO’S PERFORMANCE PRESS<br />
states may occur when the metabolic<br />
rate is high.<br />
Per pill, <strong>Parrillo</strong> Mineral Electrolyte<br />
contains 250 mg of calcium; 5<br />
mg of iron; 250 mg of phosphorus;<br />
75 mcg of iodine in the form of kelp;<br />
250 mg of magnesium; 11 mg of<br />
zinc; 50 mcg of selenium; 500 mcg<br />
of copper; 10 mg of manganese; 25<br />
mcg of chromium picolinate; 45 mg<br />
of potassium; 500 mcg of boron;<br />
along with other nutrients. I recommend<br />
that you take one tablet with<br />
each meal during the day for improved<br />
metabolism and well-being.<br />
• Creatine Monohydrate: Typically,<br />
hard-training bodybuilders<br />
can expect an increase of 4 to 14<br />
pounds of lean mass during the<br />
first month of use. The more muscle<br />
mass you have, the more creatine<br />
you can assimilate leading<br />
to greater weight gains. I’ve seen<br />
athletes experience a 5 to 15 percent<br />
increase in strength on their<br />
maximum lifts and an increase<br />
of about 2 reps per set with their<br />
working weight during the first<br />
month. This increase in intensity<br />
allows you to put a greater load<br />
on the muscle, which will indeed<br />
increase your gains in muscle<br />
mass over time.<br />
The way to use creatine is to start<br />
with a loading phase, which usually<br />
is 20 grams a day for five to seven<br />
days. To do this, take five grams<br />
(one teaspoon) four times a day, for<br />
five to seven days. This is followed<br />
by the maintenance phase, which is<br />
five to ten grams a day. After only<br />
one month, you should see a noticeable<br />
increase in size and strength.<br />
<strong>Parrillo</strong> Creatine Monohydrate is<br />
the highest purity creatine supplement<br />
available. And a word of caution:<br />
don’t be fooled into buying<br />
creatine phosphate supplements;<br />
this form of creatine phosphate is<br />
not absorbed from the intestines.<br />
• Protein Powders: Our protein<br />
supplements give you a variety of<br />
protein types, from whey to casein.<br />
Our suggested usage is one<br />
or more servings (2 scoops mixed<br />
with 8 ounces or ¼ liter of water or<br />
beverage) taken as needed with or<br />
between meals, and taken before,<br />
during, and after workouts.<br />
• CapTri ® : A great way to enhance<br />
endurance and muscle-building is to<br />
put a tablespoon or two of CapTri ®<br />
in your whey protein powder shake,<br />
Photo by Jan Willem Geertsma<br />
If you miss the taste of milk<br />
on your oatmeal or in your<br />
coffee, try our Milk Flavor<br />
All-Protein or our 50/50 Plus<br />
Milk Flavor Protein Powder <br />
along with some creatine. You can<br />
also add CapTri ® to your meals; try<br />
drizzling some Butter Flavor Cap-<br />
Tri ® onto your veggies.<br />
• Fish Oil: Fish oil contains omega-<br />
3 fatty acids, which are essential<br />
fats that your body needs to function<br />
properly but does not make. Humans<br />
must eat them through food,<br />
which means eating seafood, such<br />
as salmon, tuna, sardines, mackerel<br />
or shellfish. Among the most potent<br />
omega-3s fatty acids are eicosapentaenoic<br />
acid (EPA) and docosahexaenoic<br />
acid (DHA).<br />
Each 3 capsules of <strong>Parrillo</strong> Fish Oil<br />
DHA 800 EPA 200 contains 1100<br />
milligrams of omega-3 fatty acids;<br />
this includes 800 milligrams of<br />
DHA and 200 milligrams of EPA. I<br />
suggest supplementing with 1 capsule<br />
daily, taken with meals.<br />
No. 9: You shall avoid dairy<br />
foods.<br />
Dairy foods like milk and cheese<br />
contain lactose, a sugar, and lots<br />
of fat, both of which can hurt your<br />
physique development. Sure, dairy<br />
foods are high in calcium, but you<br />
can also get calcium from many<br />
green vegetables such as broccoli<br />
and kale. If you miss the<br />
taste of milk on your oatmeal, try<br />
our Milk Flavor All-Protein or<br />
our 50/50 Plus Milk Flavor Protein<br />
Powder . It is a post-workout<br />
“smart bomb” that provides a<br />
perfect blend of high BV protein<br />
and slow release carbohydrates<br />
- exactly what your body craves<br />
after the slaughterhouse of high<br />
intensity training. The result is a<br />
fabulous tasting drink in powder<br />
form that when mixed with water<br />
provides 20 grams of protein,<br />
17 grams of carbs, and no fat or<br />
sugars per serving. Milk-flavored<br />
50/50 Plus powder allows you<br />
to recreate a perfect milk substitute<br />
with as much calcium but without<br />
the lactose or sugar of real milk.<br />
No. 10: You Shall Drink Plenty of<br />
Water.<br />
Drink at least eight to 10 glasses (12<br />
ounces each) of water a day. Water<br />
helps flush excess sodium and impurities<br />
from your system to better<br />
regulate your metabolism. Avoid<br />
sodas at all costs, and even watch<br />
diet sodas, which have been implicated<br />
in fat gain.<br />
Why we insist on intense cardio exercise…traps and neck<br />
development after age 40? No problem! Desert Island<br />
supplement? Who was Pat Casey? Best legs ever??<br />
Hello,<br />
I read where John <strong>Parrillo</strong> wants<br />
his bodybuilders to perform cardio<br />
to a point ‘where they are breathing<br />
hard.’ What does that mean?<br />
Why?! I ride my exercise bike everyday<br />
as soon as I get up and I am<br />
able to tool along at an astoundingly<br />
fast pace without breathing hard<br />
– that is a sign of my fitness – are<br />
your trainees so unfit that they have<br />
to breathe hard during exercise??<br />
Perhaps you people should stick to<br />
lifting weights and leave cardio to<br />
the lean and fit!<br />
Jay, Egg Harbor<br />
My oh my! Someone is having<br />
a hissy fit. Jay from Egg Harbor<br />
– you sound like an effete sissy that<br />
probably shot off his uncontrollably<br />
snide mouth around a real man once<br />
upon a time and likely got spanked<br />
Hard cardio burns the<br />
most calories in the<br />
shortest time, hard<br />
amps the metabolism<br />
maximally.<br />
in public. If you were within arms<br />
length I’d certainly consider spanking<br />
you in front of your little crew<br />
of boat club type friends. “You<br />
people” – isn’t that racial code used<br />
by skinny, sickly academic runner<br />
types as they sneer at anyone that<br />
dares have an arm in excess of 14<br />
inches or has served in the military?<br />
This type of sneering, man-to-man,<br />
with an over-muscled hard-breather<br />
could get you punched in the face<br />
Jay. Just saying. Actually in your<br />
snide, dismissive way, you bring<br />
up a good point; a subtle point, a<br />
point that illustrates the <strong>Parrillo</strong><br />
cardio approach. The idea is this:<br />
the best cardio is when we go<br />
hard! Hard cardio burns the most<br />
calories in the shortest time, hard<br />
amps the metabolism maximally.<br />
Sir – do you really think you are<br />
too fit to breathe hard? You just refuse<br />
to push yourself hard enough<br />
to breathe hard. No doubt you have<br />
some super expensive, smooth-as-<br />
22 <strong>July</strong> <strong>2013</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com<br />
www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>July</strong> <strong>2013</strong><br />
23