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up’ every hour on the hour.By combining hourly feedings with the insulin pump,I am able to fine tune myblood sugar to an infinitesimal degree.”Photo by Mark MasonIn the off-season Janetweighs 145 pounds and eats2,000 calories per day– hardly starvation eating.“I eat breakfast, lunch anddinner plus two morning‘supplement/snack meals’and two more snack mealsin the afternoon. I will eatanother snack/meal beforebed.” Altogether Janet eatseight or nine times everyday. Janet competes reguJanet received the “Most Inspirational”larly. “I will be competingaward at the 2007 Evergreen State showon two successive weekfor facing the challenge of being diabeticends in September andand still being able to compete!October of 2009. First offI will be in a bodybuildingshow in Spokane, Washington andbody is the physiological equivathe following weekend I am enterlent of a racing Ferrari. A Ferrariing an annual Northwest bodyis designed to run on high octanebuilding competition called, ‘Thefuel. The human body is designedIron Man.’” Janet especially lovesto run on high octane food. Neverthe Iron Man show because it is arun a Ferrari on garbage fuel andnatural, drug-free competition andnever run the human body on trashalways draws the finest physiquesfood. You should never deprive thein the Pacific Northwest region. “Ihigh performance automobile orhave captured the open division atthe human body of a continual flowpast Iron Man championships and Iof food/fuel.” Low glycemic foodsintend on being in tiptop shape forform the bedrock of Janet’s nutriboth of these shows.” Being a pertional philosophy. Janet personfectionist, Janet was retroactivelyally fuels her bodily Ferrari nearlyunderwhelmed by her physical conevery hour. Parrillo products, thedition at her most recent competivarious Parrillo protein powders,tion, the Emerald Cup bodybuildingbars and engineered foods, providechampionships held this past April.the perfect food/fuel “additives”“I was a bit disappointed at not winfor Janet’s “nutrient-dense diet.”ning the overall title in the master’s“I recommend ‘normal people’ eatdivision. After every competition Ievery 2-3 hours. For optimal conlook at photos and a video of myselftrol of my diabetic condition, I findtaken at the prejudging and finals. Iit easier and more efficient to ‘fuel November 2009 / Performance PressAgeless!always use a cold eye and look forflaws and areas in need of improvement. At the time, I thought a goodcase could have been made that Ishould have been declared the winner: after reviewing the EmeraldCup photos and videos I realizedwhy I had lost. At the evening showI pulled in too much water. I likelyate too many carbs and over-salted.I was ‘puffy’ at the evening show. Idefinitely did not look as good laterin the day as I had that morning.When I saw the photos taken thatnight, I thought, ‘Now I see why Igot beat (by an excellent competitor!) for the overall title.’ At thislevel, competing against fantasticwomen, you must bring your ‘A’game if you expect to win. Beingslightly off, I was relegated to second place and deservedly so.”Janet offers some “life advice” forreaders. “Life isn’t fair and onceyou accept that inconvenient fact oflife, the next fact I try to instill is theidea that anyone can achieve whatever they want. Use what you’vebeen given and go from there.Don’t let society, friends, family oroutside influences determine yourlimitations. As far as your physicallimitations, seize control of yourown destiny! Bodybuilding offersaverage people a way in which totransform their physical being andin doing so transform their ownself-image. Many average peoplefeel bodybuilding is some sort ofweird subculture and when they seeextreme examples of bodybuildingprofessionals, they can’t embracethat look, especially the physiquesof the professional women bodybuilders. The average woman couldbenefit from adopting the Iron lifestyle – yet they have an unfounded1-800-344-3404www.parrillo.comfear of developing too much muscle– as if it were that easy! I truly believe that the bodybuilding community could and should have a positive impact on the average person’sfitness. But this would take majorchanges; we would need to pullthings back around to a “natural”look. Bodybuilding is the finestmethod known for transformingthe human body. Don’t sell yourselfshort and don’t limit yourself. I ama teacher first and foremost. I lovehelping people of all ages get intoshape and stay in shape. I instructindividuals on not only how to improve their body, but why the bodyresponds to what we do. I expectmy successful students to go outand spread the fitness word; if weall work together we can make thisworld more fit! Finally, I love eachand every day. I get utmost satisfaction from helping people make positive physical changes. I don’t thinkyou can really enjoy life unless youare fit and healthy.” Amen to that.Janet Guenther’sTraining SplitMonday Lats, back & abdominalsTuesday Legs: focus on hamstringsWednesday ChestThursday Biceps, triceps, shoulders, abdominalFriday Legs: emphasis on quads,abdominalsSaturday OffSunday OffCardio SplitMonday 70 minute spin classTuesday 60 minutes of cardio ARCtraining or 60 minutes runningstairswww.parrillo.comWednesday 70 minute spin classThursday 60 minutesusing the AMT traineror 60 minutes runningstairsFriday 70 minute spinclassSaturday 60 minutesrunning stadium stairsSunday 60 minutesrunning stadium stairsMultiple MealSchedule4:30 am Diabetic testing and medicationParrillo Hi-Protein shake, Mineral-Electrolyte , Liver Amino , Vitamins 7 am 2/3 cup oatmeal8 am 4 egg whiteswith non-fat cheese9 am Hi-Protein shake: 20 grams ofprotein with somesimple carbs11 am 4 oz. chickenbreast/ cup steamedveggies2 pm Hi-Protein Shake, 20 grams, Parrillo Pudding andnuts4 pm Light snack including protein and carbs6 pm Tilapia fish, steamed veggies, high fiber tortilla, salad9 pm Evening supplements andmedication, Parrillo Liver Amino Janet’sultimatefavorite win:Open Overall‘07 Ironman,her 1st Open whole showwin!Photo by Mark MasonJanet GuentherI eat Parrillo Protein bars , Parrillo Cake with Protein Frosting ; the Parrillo engineered foodskeep me sane when preparing fora competition! On occasion I may1-800-344-3404have more protein before bed perhaps I’ll take in some slow-release carbs to keep my blood sugars level throughout the night. I’mmore ‘easy going’ about my foodselections when I’m not rippingdown for a competition. I try to staywithin 5 to 8 pounds of my contestweight year round so I have to bepretty strict. At my age, and beingdiabetic, it is very difficult to shedfat so I try to walk (or should I sayeat’) a fine line!Performance Press / November 2009

JOHN PARRILLO’S PERFORMANCE PRESSFrom the expressions on thefaces of Jeff and his son Jared as they greeted me in thelobby of the theater as I was leaving, you would think I had just losta loved one. They both looked likethey wanted to shake my handand softly murmur, “Sorry foryour loss.”A BODYBUILDER IS BORN: GenerationsJanet to rescue them from what theyfeared could be an awkward conversation with a madman, but she wasstuck inside the theater yapping witha couple people she hadn’t seen inages.I had never dieted so strictly for solong – sixteen weeks without a single cheat meal save for two slicesof pizza at eight weeks out when Iwas well ahead of schedule in termsof leaning out. Just as John Parrillohas been advocating sincethe early 1980’s, long beforethe rest of the bodybuildingworld caught on, I had donethe majority of my cardio firstthing in the morning in a fasted state to optimize the use ofstored bodyfat for energy. Somany mornings at around fiveI would climb up on that cantankerous old hag, the Stepmill, and take the stairway tonowhere for 45-50 miserableminutes, my stomach growling all the while since all Ihad to sustain myself and prevent catabolism was a dozenMuscle Aminos and a mugof coffee roughly the size ofwitha bucket.And technically, I had lost.At the Team Universe in NewYork City, the contest I hadtrained and dieted so long andhard for, I had only managedto place ninth out of thirteenlight-heavyweights. Only thetop five had been allowed toperform their posing routines,because with well over 300 total competitors in bodybuilding, fitness, figure, and bikini(yes, bikini contests are nowan official athletic event), otherwise we would have still“Our true competition isbeen there when Obama wasourselves.”up for re-election. Only thetop five finalists were awardedtrophies as well, though everyone“Uh, you looked great, Ron,” Jeff ofelse did get a nice little medal forfered. Jared nodded.participation so we didn’t feel like“Legit,” he added for emphasis, inthe parlance of my town’s teenagerstotal losers. But the thing is, I actually felt like a winner. Jared and Jeffand which roughly translates to “seseemed puzzled and a bit wary ofriously.”my ear-to-ear grin (not easy with a“Thanks, I actually feel really goodtiny mouth like mine). Maybe Harrisright now. I stood up there with thebest, and I gave it my all.”had finally lost it after going so longlow on carbs, and after such a devastating blow with his poor finish?And given it my all I had. In myThey looked behind me for my wifeentire twenty years of competing,10November 2009 / Performance PressThe Team Universe was thefirst national-level contest I had everdone, and the only one where theOverall winner earned professionalstatus in the IFBB – the organizationthat sanctions bodybuilding’s biggestshows like the Mr. Olympia and theArnold Classic. Not that I had any illusions of ever competing on thosestages, mind you. Most of those guyswere about my size when they started lifting weights. Still, I knew fromthe start that the level of competition1-800-344-3404www.parrillo.comat a pro qualifier was a whole different level from what I had been usedto at all the local, state, and regional shows I had competed in. Therewould be no chumps. Everybodythere would have won at least onecontest before, and in some casesliterally dozens of contests over theyears. It would take everything I hadto stand next to them on equal footing. Mainly, my conditionhad to reach a new degreeof sharpness in the lowerbody. My glutes had to bestriated like Pringles potato chips, because I knewthere was no way I wouldbe the biggest light-heavy,or have the best shape andsymmetry. So I literally dieted my ass off and came toNew York City in the shapeof my life, weighing in officially the night before thejudging at 197.5 pounds,a couple Protein ChewBars away from the classlimit of 198 ¼.After painting on a fewcoats of fake tan (a process remarkably similar tostaining a wood deck, butwithout the final sealantthat makes water bead rightoff in a rainstorm), I mademy way over to the judging the following day andat last got a good look atthe other dozen light-heavies as theyoiled up and started to pump, usingthe giant rubber bands provided. Apparently someone finally figured outthat oily hands and iron dumbbellswere a dangerous mix, probably after some poor sap let one slip andit crashed down onto his bare foot.As for the whole pumping up deal,I never thought much of it. By thetime you are backstage and minutesfrom walking out on the stage, yourphysique is what it is. A little moreor less of a pump in your shouldersor arms ain’t gonna make or breakyou at that point. Besides which, anextreme pump only means that youare likely to ‘deflate’ like a balloonleaking air while standing in line,since you can’t hold a good pump forvery long.twenty pounds of mass on me. Butthis only served to prove what I havebeen saying for years – numbers likeheight and weight, even bodyfat percentage, really don’t mean anythingin a visual sport like bodybuilding.You can take two guys who are both5-8 and 198 pounds at 4% bodyfat,and one could look a whole lot bigger than the other. Unfortunately, Iwas the other!Trying to stay confidentand fight the urge to run far,far away, I took the stage.When you have a fairlylarge group as this was,you can always get a prettyaccurate idea of who thetop five will ultimately bebased on the first callout, orthe first group of competitors from the class that thejudges call front and centerto compare. My numberwas not called. When acouple of those guys weresent back into the line anda couple more were broughtout to take their place, yetagain I was left right whereI was, watching the showfrom the best vantage pointin the house. The finalsweren’t happening until thenext night, but I knew forme the contest was for allintents and purposes, over.Along with my wife and acouple friends, I stopped on the wayback to the hotel and enjoyed several large and quite delicious slicesof that famous New York City pizza.IFBB Pro Ron Coleman happenedto be in the pizza joint. This isn’tthe eight-time Mr. Olympia RonnieColeman, but the ‘other’ one withthe same name, who actually wasthe first Team Universe champ backin 1993.“If you give it your best effort,never feel like a loser.”www.parrillo.comSpeaking of balloons, my first thoughtat seeing the top men in my weightdivision was that they must have employed some type of helium enemathe day before prior to stepping onthe official weigh-in scale. It simplyboggled my mind that these guyswere no heavier than I was. Seeingthe way their thick, round musclesflared off their joints, I would havesworn they all had at least fifteen or1-800-344-3404Performance Press / November 200911

JOHN PARRILLO’S PERFORMANCE PRESSThe next night, I went out with myclass and hit two poses when myname was announced, and that wasthe last the audience saw of me.Which brings me to the lobby, whereJeff and Jared, who had driven allthe way down from Boston to watchme, were currently struggling forthe right words. They weren’t surewhether to console me for trying andcoming up short, or congratulateme for doing my best. Sensingtheir confusion, I helped themalong.“Thank you guys for coming, itreally does mean a lot to me,” Ibegan. “I’m only sorry you didn’tget to see my posing routine. Itdidn’t have any breakdancing,but it was pretty solid.”“It was a tough class,” Jeff noted in the understatement of theyear. It had indeed been so competitive that the two-time defending light-heavy winner hadto settle for second, and the guywho beat him easily went on towin the Overall and earn IFBBPro status.“It’s like I always say about competing,” I told both of them. “Allyou can do is look the best youcan. You never have any control overwho else shows up and what theywill look like. At my last show, I wasthe one guy that all the other competitors saw and knew they weren’tgoing to win that day. This time, Iwas on the other end of it. It’s likeyou and Hunter,” I nodded at Jared.“Huh?”“You have been assuming that if youand he both compete in a teenageclass at a show in our area, it willbe between you two. But you reallyhave no idea who else might showup. One of you might dominate, orthere could be some teenage kid out12there who blows you both away.”Jared frowned at that possible scenario.“I didn’t win, and I didn’t even makethe top five, but I am still a winner,” I proclaimed. The father andson looked like they wanted to agreewith me, they just weren’t sure howthat statement made any sense.“If you beat your own previousbest, you are a WINNER!”“Look, I’ve been competing since Iwas nineteen and I turn forty in twodays. How many forty-year-olds outthere can honestly say they look theabsolute best now that they ever havein their entire lives?” Jeff shrugged.“I can,” I said. “I can look back atthe last few months and know thatI could not have trained any harder,dieted any stricter, or done anythingelse to look better than I do rightnow. I was just up against guys whowere genetic freaks. They almostseem like they belong to some otherspecies!”“That’s true,” Jared noted. “ThoseNovember 2009 / Performance Pressguys were amazing.”“There is no shame in losing if youhave truly given your very best effort, and I did that. You two bothwant to compete next year, so youshould know ahead of time that anything can happen at these shows.If you don’t prepare properly andshow up in great shape, then you canblame yourself if you don’t do well.But if you look the best you canpossibly look, the rest is out ofyour hands. Your best may begood enough to beat everyoneelse who shows up, or not, depending on who else happensto compete and how they look.If you have the discipline anddrive to take a contest prep allthe way through and reach yourbest condition ever, I don’t carewhere you place – you’re a winner.”“Great attitude, Ron,” Jeff said,clapping me on the shoulder. Atlast, I saw my wife making herway out of the theater. I lookedat them and my smile got evenbroader as a flash of gluttonousinspiration hit me.“There’s a Baskin Robbinsthree blocks that way,” I informed them. “Who’s up for someice cream?”RonHarrisis theauthor ofReal Bodybuilding,available o.comwww.parrillo.com1-800-344-3404Performance Press / November 200913

Ae ro b ics,Aerobics, SWEAT & the Urea CycleSweat& t he U rea Cycle“Do you sweat when performing cardio? If not, you likely are wasting your time.By definition, Parrillo-style aerobics needs to be intense.”By Andre NewcombDo you sweat when performing cardio? Do yousweat profusely on a regular basis, regardless the cardio modeused? When it comes to buildingendurance and melting off body fat,sweat and results are synonymous.If you aren’t breaking a sweat whenyou do whatever cardio exerciseyou do, results reaped are going tobe slim to none. Nada. Negligible.If you sweat by the bucketful whenyou exercise then you are reapingall of the fabulous benefits seriouscardio exercise bestows. Protracted,sweaty and intense aerobic exercise, done consistently, makes youleaner and fitter. Sub-maximal cardio, “no sweat” cardio, is a surefireloser when it comes to deliveringreal results. If you perspire and workintensely (this assumes you are a fitindividual) you will reap two magnificent physiological benefits: thebody burns off body fat and simultaneously improves endurance. Theend result is a leaner, fitter you. Elitebodybuilders understand that continual, consistent cardio, done in anaccelerated fashion, accelerates themetabolism. An accelerated metabolism is akin to turning the thermostat in your home up to 90-degrees.You burn a lot more home heating oil14when the thermostat is cranked up to90 degrees than leaving it set at 60.You burn a lot more calories walking through life with an acceleratedmetabolism than you do wanderingaround with a sluggish metabolism. In the Parrillo System exercise isused to amp up the metabolism. In the Parrillo System nutrition isused to amp up the metabolism.Protracted, sweaty &intense aerobic exercise,done consistently, makesyou leaner and fitter.Sub-maximal cardio, “nosweat” cardio, is a surefire loser when it comesto delivering real results. Lift 4-6 times weekly. Use manyexercises, all rep ranges, extendedsessions. Perform cardio 4-7 times perweek. Engage in extended, intensesessions. Lifting weights creates exerciseinduced metabolic bumps. Intense cardio creates exercise-induced metabolic bumps.November 2009 / Performance Press Multiple-meal eating creates nutrition-induced metabolic bumps. Exercise combined with nutritioncreates metabolic jolts all day long.An amped up metabolism is a beautiful thing: the Parrillo trainee knowsexactly how to goose the metabolismusing nutrition and exercise. Nutritionally, the Parrillo trainee consumes quality foods: potent, naturaland drawn from a limited menu. Theamount of food eaten is determinedby the overriding goal. Parrillo trainees use the multiple-meal nutritionaltemplate. By eating certain foods atcertain times in certain amounts, adaylong series of food-induced metabolic bumps occur. The metabolism revs up to digest the never-ending mini-meals. Exercise-inducedmetabolic bumps are combined withnutrition-induced metabolic bumpsto create a perpetually elevated metabolism. If the bodybuilder/athletelifts weights four times per week andperforms cardio six times a week,and if the bodybuilder/athlete consumes thirty five “Parrillo Meals”per week, theoretically the metabolism is receiving 40 metabolic joltsper week.Wouldn’t it be great if sub-maximal1-800-344-3404www.parrillo.comcardio exercise worked? Wouldn’tit be great if you could sweat bucketfuls and burn off calories by thethousand bowling, playing a roundof golf, or perhaps engaging in afew brisk sets of tennis? How aboutif you could burn off 2,000 calories in a 30 minute walk aroundthe park, talking your head off withthree other walkers the entire time.Wouldn’t that be amazing? Unfortunately mild cardio delivers submaximal results. All those nice people atthe health clubs, pedaling away onthe different cardio machines, talking, laughing with their neighbors,having a nice time – they uniformlyare receiving little cardio benefit forall their efforts. Only the most unfitderive results from sub-maximal exercise, be it cardio or weight training. If you want the fabulous benefitsthat hard cardio delivers, you haveto work intensely; you have to workfor protracted periods and do so ona continual basis.still. If the heart rate does not droprapidly after ceasing exercise thanyou could be at risk by engaging inany intense physical activity. A goodathlete’s heart rate will drop 20 to30 beats (or more) in 60 seconds. AtParrillo Performance Systems webelieve that athletes should performcardio with as much intensity as theycan muster – yet they must temperintensity just enough to be able tomake it to the end of the session.Too much of a good thing?The more you accelerate themetabolism, the longer it stayselevated after the session is over.Sweat is a defense mechanism usedby the body to maintain body temperature homeostasis. The humanbody sweats for a reason. Sweating– perspiration – allows the body tocontrol its temperature. The fitter youare, the higher your sweat threshold.That is a good thing. Those that arefit have to work extremely hard tospike their heart rate. The unfit, theobese, the out-of-shape, and to thosenew to physical activity, are able tojack up their heart rate dramaticallywith the slightest exertion. Regardless your degree of fitness or un-fitness, sweat is good. The unfit shouldget medically checked out beforetaking up serious exercise: an accelerated heart rate should drop by atleast 12 beats in exactly 60 secondswhen you go from activity to beingwww.parrillo.comHow not to train:Everyone has seen those earnest ladies that walk around the neighborhood “for exercise.” These gals talka mile a minute and no one sweats.No one makes any gains either. Aperson serious about fitness needsto push their

every hour. Parrillo products, the various Parrillo protein powders, bars and engineered foods, provide the perfect food/fuel “additives” for Janet’s “nutrient-dense diet.” “I recommend ‘normal people’ eat every 2-3