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What's your favorite flavor?Kelly O'Brien - The Bodybuilding GrandmotherParrillo-style nutrition was thecleanest ever, in terms of strictness.Overall, I could not have had a betterprep phase. In the past, I could getaway with little cheats. I could sneakin a little refined sugar and be okay.Being older and wiser makes it easierto be stricter. I really feel good aboutmyself and my condition.”John Parrillo products have been,and continue to be, critical for Kelly’spreparation. “I have used Parrilloproducts for over 25 years. Obviously,I recommend Parrillo Products to myclients because I know these productsproduce results.” Asked about herfavorites, we didn’t have to ask twice.“CapTri C8 MCT is critical: this isthe product that I absolutely cannotdo without.” CapTri C8 MCT is anMCT oil, a lipid containing 100-cleancalories per tablespoon. “I cook withCapTri C8 MCT. I make my saladdressings with CapTri C8 MCT. I usebutter-flavor CapTri C8 MCT as abutter substitute. I use CapTri C8MCT all the time and in many ways.”Kelly loves Parrillo bars. “The peanutbutter Soft Chew Bar is my favorite; Iprobably eat too many Soft Chew barsduring my busy, nonstop days.” Shecontinued, “John Parrillo makes theabsolute BEST protein bars. Period.”Kelly also uses the Parrillo proteinpowders. “Peach flavored Hi-Protein is my all-time favorite proteinpowder.” Kelly lives in in Redding,California. She is a single grandmotherwith “two beautiful granddaughters,Zoee and Lily.” Kelly foreseescompeting far into the future. “I amhealthy and enjoy it. It is a lifestyle.Why would I quit?” Kelly is an experttrainer, particularly for women onthe wrong side of 40. “My messageto the older female is simple: do notbuy into this idea that past a certainage progress is impossible. That is aconvenient myth.” Anyone wanting tolearn more of the Kelly approach canfind her on-line. “I am launching mynew training and nutritional coachingwebpage (kellyobrienfitness.com) inSeptember of this year.”8OCTOBER 2019To order, call 1-800-344-3404 or order online at www.parrilloperformance.com12 bars per boxPARRILLOENERGY BARS High energy in a wrapper Slow release carbohydrate source Stay anabolic throughout the dayTM 28.00 per boxFrench Vanilla“My message to the older femaleis simple: do not buy into this ideathat past a certain age progress isimpossible. That is convenient myth.”Peanut ButterSupremePARRILLOPROTEIN BARSGraham CrackerChocolate Cherry CordialChocolate AlmondCoconut 22g of high biological value protein Perfect 60-40 ratio of carbohydrates to protein Optimal post-workout “feeding”TM 32.00 per boxPhoto by Richard ColeTraining SplitVanilla CrémeMondayshouldersTuesdaybiceps & tricepsWednesdayoffThursdaylegsFriday chestSaturdaybackSundaycalvesStrawberry ShortcakeHIGH PROTEIN HIGH FIBERPeanut Butter DelightFudge Brownie 22 grams of protein per bar 13 grams of fiber per bar Only 5 grams of Net Carbs and 150 Calories per Soft Chew barSOFT CHEW BARSTM 36.00 per boxDaily Meal Schedule4:30 am7:30 am9:00 am11:00 am2:00 pm4:00 pm6:00 pm8:00 pm10:00 pmParrillo Soft Chew Bar Egg-white omelet with spinach.Parrillo Soft Chew bar broccoli, fish or chicken, yamsPhoto by Amir MarandiParrillo Hi-Protein Shakerice cakes, CapTri C8 MCT, PB for MCT spinach salad, CapTri C8 MCT dressing, fish or chickenParrillo Ice Kreem Parrillo Soft Chew bar I currently eat between 2700 to 3000 calories in a day. I eat 220 grams ofprotein and less than 40-grams of conventional fats. I consume 60 gramsCapTri C8 MCT fat per day. I consume 160 grams of carbohydrate. I havea very fast metabolism at this point in my career. I love that I get to eat thismuch. There is no way I could do it without Parrillo Supplements1-800-344-3404ChocolatePecan PralinePROTEIN CHEW BARS 32.00 per boxVanillaTMPeanut Butter Chews like taffy 19 grams of protein per barChocolate Graham CrackerToffee

Muscle Meets Medicine: Five Food HacksThe aroma and taste of grilled meatis hard to match with boiling andbaking. The chemical changes thatoccur when cooking with high heatare part of what makes grilled foodso appetizing. And though the tastemight be hard to beat, some of thesechemical reactions result in theproduction of compounds which havebeen shown to act as carcinogens.More specifically, amino acids andsugar in the outer parts of the meatreact through what is known as theMaillard reaction to form heterocyclicaromatic amines (HAAs). While grillingdoes result in the formation of thesepotentially harmful chemicals, the useof marinades is known to reduce thenumber of HAAs produced. This is inpart due to the acidity of citrus juicesand vinegar used in many marinades.Additionally, the antioxidantscontained in some oils and in variousherbs and spices can also prevent HAAformation.MEETSMEDICINEFive Food HacksBy Dr. Jeremy Girmann1. Eat the rainbow2. Your living, breathing broccoliThe vibrant colors of fruits andvegetables create quite a compellingdisplay on the shelves of producedepartments. More than that, thecompounds that give the fruits andvegetables their characteristic colorsalso offer a wide range of healthbenefits.After harvesting, fruits and vegetablesare still very much alive. In fact, theycontinue to engage in the processof cellular respiration – breathing.In order to support this process, thefruits and veggies will break downstored carbohydrates, proteins, andfats and begin to use up many of thephytonutrients that make them sohealthy. The more time that passesafter fruits and vegetables have beenharvested, the fewer nutrients theynaturally contain. Be mindful of thiswhen deciding where to buy yourproduce. Recognize that a head oflettuce that had to make a crosscountry trip in the back of a producetruck is unlikely to be as fresh andRed and purple produce such astomatoes, apples, grapes and berriescontain anthocyanins and oftenlycopene. These compounds havebeen associated with a decrease inheart disease, stroke, cancer, andmemory problems. The orange andyellow colors of squash, carrots,and citrus fruits are created bycarotenoids, which can improveimmune function and enhance eyehealth. Many green fruits and veggiesget their color from chlorophyll, whichcan improve digestion and stimulatethe body’s detoxification system. Thewhite color of garlic and onions comesfrom anthoxanthins, which may loweryour risk of heart disease and cancer.Since each of these color-producingcompounds delivers distinctive healthbenefits, make sure to include a varietyof fruits and vegetables in your diet.Take-home: Eating fruits andvegetables of different colors insuresexposure to a range of healthpromoting compounds.10OCTOBER 20191-800-344-3404nutrient-dense as lettuce that islocally grown. Additionally, don’tshove your veggies to the back ofthe refrigerator and let them sit untilthey’re wilted and nearly forgotten.Going to the market more frequentlybut purchasing less produce duringeach trip may be worth consideringin order make sure that your food isfresh. Alternatively, frozen fruits andvegetables often retain more nutrientsfor longer so shopping in the freezersection represents a great option forthose who wish to limit their trips tothe grocery store.Take-home: To avoid nutritionaldegradation, eat fresh, local fruits andvegetables.3. Chop and chewWhen vegetables are damaged asin being chopped and prepared fora salad, they “think” that they areunder attack since similar trauma mayoccur when being eaten by bugs andvarious wild animals. In response,they produce a number of compoundsthat while designed to protect theplant, actually provide numeroushealth benefits for our bodies. As aresult, preparing food ahead of timecan actually increase the antioxidantcontent and overall nutrition of yourfood.Take-home: Preparing meals inadvance may not only keep you ontrack with a proper diet plan, it mayalso increase the nutritional contentof your meals.4. You are what you absorbVegetables provide a wide varietyof health-promoting nutrientsincluding vitamins, minerals, andphytonutrients. You’re likely familiarwith the saying, “You are what youeat,” but some assert, “You arewhat you absorb.” Several studieshave been conducted in order tocompare nutrient levels in theblood after consumption of saladseaten with fat-free dressings, lowfat dressings, or full-fat dressings.These studies have demonstratedthat the levels of fat-soluble vitaminsand certain carotenoid compoundswere substantially higher in the studysubjects who had not restricted fatintake with their salads. While weshould exercise caution so as to avoidexcessive caloric intake from oils anddressings, drizzling MCT oil (which hasa very low propensity to be stored asbody fat) on vegetables can maximizemicronutrient absorption.Take-home: Adding a bit of fat to yourmeals can increase the absorption ofimportant nutrients.The next time you fire up the grill, trythis chicken marinade:-4 boneless, skinless chicken breasts-2 tbsp. cider vinegar-2 tsp. dried herbs (thyme, oregano,rosemary)-2 tbsp. Dijon mustard-1/4 cup MCT oil-salt and pepperTake-home: Marinating meat beforegrilling can reduce the productionof potentially harmful chemicalcompounds.**For more information see:Gibis, Monika. “Heterocyclic aromaticamines in cooked meat products:causes, formation, occurrence, andrisk assessment.” ComprehensiveReviews in Food Science and FoodSafety 15.2 (2016): 269-302.5. More reasons to marinateIf you’re anything like me, grillingis a favorite summertime activity.www.parrilloperformance.comFollow Dr. Girmann on Instagram@Dr.JeremyGirmannOCTOBER 201911

Mighty Macros in the Bodybuilding Off-Seasonsuch as Parrillo 50-50 Plus is a goodway to keep the anabolic fires stokedthroughout the day.)MIGHTY MACROS IN THE BODYBUILDING OFF-SEASONBy John ParrilloBecause bodybuilders spendmost of their time in the offseason, there is a clear need forscience and experiential-basedinformation on the exact diet tofollowing during this time. Thepurpose of this column is reviewdietary issues relevant to bodybuildersin the off-season and providepractical recommendations for themacronutrients – protein, fats, andcarbs – so that athletes can increasemuscle mass while minimizingincreases in body fat.Increasing CaloriesTraining for competition (the inseason) involves cutting back oncalories, specifically those fromcarbs, in order to achieve a definedphysique. In the off season, however,it’s time to gradually increase caloriesto provide an energy surplus forconstruction of muscle mass.In the scientific literature, it has beenrecommended to aim for a targetweight gain of a half a pound to apound or more of muscle each week,while minimizing gains in body fat.How do you achieve that goal?Answer: in part by increasing yourcalories, in addition to high-intenselytraining most days of the week.If you go with the science, thecurrent evidence recommends thatbodybuilders increase their caloriesby up to 20 percent more than theyconsumed during the in-season. Soif you ate 5000 calories as part of apre-competition diet, you’d graduallyincrease to consume 6,000 caloriesweekly, as an example.Don’t jump right into adding 1000extra calories in one week, however.A 200–300 calorie per week surplus,especially if you’re highly trained, isa good calorie goal to shoot for andwill minimize the risk of unnecessaryincreases in body fat.The best resource for planningyour off-season diet strategy is theParrillo Nutrition Program. It alsoshows you how to gradually increaseyour calories – essential for buildingmuscle.Protein PowerTo build pounds of pure muscle,you’ve got to provide the right rawmaterials, primarily lean protein.Also, it must be consumed at keytimes throughout the day – such asevery three hours to keep yourself inan anabolic state. (A protein powder12OCTOBER 20191-800-344-3404Protein not only adds to yourmuscle, it is also key in boosting yourmetabolism. The body burns morecalories processing protein than itburns to process carbs or fat, knownas the thermic effect of food. That’sthe main reason diets like mine thatinclude a lot of protein result ingreater muscle-building and fat lossthan low-protein diets, even whenboth diets contain the same amountof energy from calories.Eat at least 1.25 grams of protein perpound of body weight every day. Yourmajor protein sources should be leanmeats (chicken breasts, turkey breast,tuna, salmon, and white fish), and eggwhites. These foods provide the fullspectrum of amino acids necessaryto stimulate muscle growth. Speakingof amino acids, be sure you’resupplementing with our UltimateAminos and Muscle Aminos . Bothformulas help support the formationof new muscle mass.bodybuilders. In addition to eatingfish, a good move is to take omega3s in supplement form. ParrilloPerformance offers its omega-3supplement: Fish Oil DHA 800 EPA200 . It is a natural marine-lipidconcentrate that contains omega-3fatty acids in medically recommendedconcentrations. We suggest oneserving daily with your meals.Carbohydrate BalanceUnlike proteins and fats,carbohydrates are considerednon-essential in the human dietbecause the body has the ability toproduce glucose needed by tissuesthrough gluconeogenesis. However,carbohydrate intake has an importantrole in the bodybuilder’s diet asa regulator of thyroid hormones(which control metabolism) and asa contributor of many vitamins andminerals to the body.Essential FatsFat is an essential nutrient vital formany functions in the body. In fact,essential fatty acids (EFAs) are fatsthat your body requires for goodhealth, just as it needs vitamins,minerals, and amino acids. EFAs arenot naturally produced by the body,so you must acquire them from food.Without them, you might suffer somenasty side effects from EFA deficiency:itchy, peeling skin; hair loss; stiff andsore joints and short-term memory loss.Research with bodybuilders in the offseason suggests that you should eatapproximately 0.5 to 1.5 grams of fatper every 2.2 pounds you weigh. Soif you weigh 185 pounds, that wouldbe 42 grams (3 tablespoons) to 126grams (8 tablespoons) of fat daily, .Fat quality such as omega-3 fats(such as from fish) is important forFurther, carbs also trigger the naturalrelease of insulin, a hormone toutedas the body’s most potent anabolicor tissue-building hormone. Insulinfunnels both amino acids and glucose,the most basic unit of carbohydratefoods, into muscles to facilitate repairand recovery. The downside of insulin,however, is that it can be fat-formingif you over-consume carbs. Too manycarbs produces an insulin glut in thebody, and insulin then turns into a fatforming hormone.You definitely need carbs if you’regoing to supplement with branchedchain amino acids (BCAAs), which arefound in our Muscle Amino Formula ,as recommended above. Here’s why:BCAAs require insulin for absorptioninto muscle cells, and insulin iselevated with the consumption ofcarbs.The Parrillo Nutrition Programrecommends natural, wholecarbohydrate foods such as brownrice, sweet potatoes, yams, regularpotatoes, oatmeal, and any wholegrain. These should be eaten withlean proteins and fibrous carbs suchas salad vegetables, greens, broccoli,cauliflower, and so forth.The one carb not recommendedis fruit. Fruit contains fructose, asimple sugar that can cause digestiveproblems, poor performance, andfat gain. Fructose takes a longer timethan other carbs to metabolize, andmuscles can’t use it properly. Fructosemust first be converted to glycogenin the liver. And when liver glycogenis already adequate, fructose comesalong and gets converted to bodyfat – which is counterproductive toanyone’s physique goals. Therefore,fructose must be avoided.Bottom line: The macros are criticalfor muscle growth during the offseason, and the more muscle you canproduce, the leaner you’ll stay and themore prepared you’ll be when contesttime rolls around again.ReferencesIraki, J., et al. 2019. NutritionRecommendations for Bodybuilders inthe Off-Season: A Narrative Review.Sports 7: 154.www.parrilloperformance.comOCTOBER 201913

The Parrillo Principles: The Perfect Parrillo WorkoutBy Andre NewcombThe Perfect Parrillo WorkoutBodyStat to the rescueAs of late, Frank was doing thesame things over and over andexpecting different results. It wastime for some serious changes. Hehad just competed in his third-everbodybuilding show and had placed5th out of six in his age group. Hewas hugely disappointed. He hadthought he had improved dramaticallysince his previous show. The judgesthought otherwise. In his very firstshow, one year ago, Frank was thrilledto take 4th place as a novice. Frank,5’9”, weighed a lean and vascular177-pounds. Everyone said he hadgreat bodybuilding potential. Firedup, six-months later in his secondshow, Frank weighed 181-poundsand took 3rd, winning his first trophyand getting to stand onstage withthe other novice class winners. Heneeded to add muscle size to hislean, yet extremely symmetricalphysique. In his third show, Frankgot the wakeup call: he’d graduatedfrom novice into open class (agegroup) and was relegated to 7thout of 10 competitors. He weighed183-pounds and when he looked athis competition, they all seemed tobe shorter and loaded with muscle.By comparison, Frank felt thin andmuscle-less. Frank reached out to14OCTOBER 2019John Parrillo. Frank had attended aParrillo seminar the previous monthand had been intrigued by the Parrilloapproach. when he called Parrilloheadquarters in Cincinnati, Johnimmediately remembered Frank.They’d spoken at length at theseminar. John had seen in Frank inperson and thought Frank lookedmore like a good soccer player thana competitive bodybuilder. On theplus side, Frank had a naturally lowbody fat percentile. Over the phone,John quizzed Frank at length and inEvery week come hell or high water, hewould intake enough clean calorie, enoughfood and supplements to nudge the scaleupward one pound, no more, no less.1-800-344-3404depth about his nutrition, his cardio,his lifting and his short-term goals.After listening patiently, Parrilloresponded. “You obviously need toadd lean mass. To accomplish that,you will need to increase your cleancalories, you will need lots of them.”The agreed upon goal was for Frankto add one pound of lean massper week, each week, for twelveconsecutive weeks. Every week comehell or high water, he would intakeenough clean calorie, enough foodand supplements to nudge the scaleupward one pound, no more, no less.Every Friday morning Frank wouldhave his training partner administera BodyStat reading: a 9-point skinfoldcaliper test that allowed Frank toassess his body fat percentile. Each

Great on Parrillo Protein Ice Kreem, Hi-Protein Cake, Contest Brownies, and more! Quick & Easy to make, just add water and stir Each serving contains 12g of Prebiotic Fiber, o