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A BODYBUILDER IS BORNpeting any lighter than 205, upfrom 201 the year before. Yup,this was my year. That’s whensome psycho switch went offinside my brain and I decided Iwasn’t quite lean enough in thelower body. Suddenly itseemed like a smart idea to doa lot more cardio. First of all,understand I was already doing 45 minutes of very intenseinterval-style cardio on a Precorelliptical machine five days aweek, burning 700-800 calorieseach time. This had done anexcellent job of taking away thefat, as I had started at a doughy240 with not a cut in sight. Butnow I found myself staring atcontest photos of guys likeTommi “Glutezilla” Thorvilsen,who has striations in his buttmuscles so deep you couldswipe a credit card throughthem.“Hmm, I think I really need myglutes to look like that too,” Isaid. And so the madness began. My gym opens up at fiveAM on weekdays and sevenAM on the weekends. I wouldFlatsnap awake automaticallyabout an hour before thesetimes every day and start getting ready to go do cardio. Fortyfive minutes graduated to a fullhour within days. After this, Islammed down an OptimizedWhey shake, went home, showered and had breakfast, and got mykids ready for school. Then it wastime to go the gym again for about90 minutes of weight training andforty more minutes of cardio. Yep,I was gonna be the most shreddedman in bodybuilding history now!www.parrillo.comand stringy at 198, MayIf I didn’t train myself into theground in the process, that is.It didn’t take long before I startedto notice I was ‘flattening’ out. Thisis a term bodybuilders use to describe the way our muscles lookwhen we are under-carbed orovertrained. It’s almost like we arebig balloons and someone let someof the air out of us. When I askedmy wife what she thought, she rec-1-800-344-3404ognized it as the bodybuilder’sequivalent to the common chickquestion, ‘does my ass look bigger?’ There is no right answerthat will not infuriate the person who asked. So Janet tookon an annoyed tone and said, “Idon’t know, I can’t tell.” But inher own way she tried to steerme back. She made many comments as to how I was doingway too much cardio, but Ibrushed them all off. “Whatdoes she know?” I said to myself. And poor Randy, he didn’tknow any better. Having neverseen anyone diet down before,he was just overwhelmed by thedaily changes in my body. Hewould express disbelief at every new vein and striation thatwould reveal itself, and helpedme ignore the obvious. I wasgetting leaner, but I was losingmuscle. It needs to be said thatI was always eating plenty ofcalories and never went below200 grams of carbs a day. Butthe problem as I see it now wasthat I was trying to force mybody to try and do two things atonce it could not. I wanted to5. maintain my muscle mass whiledrastically increasing the volume of cardio I was doing tothat of an endurance athlete. Mybody did what any reasonable bodywould do when put in this situation.It said, “screw you, Ron.”The week in LA did turn out to begrueling, though I did manage toscore second place at the toughOrange County show. But, and thisis a big but, I had weighed in justunder the Heavyweight limit. I hadnot planned on being aPerformance Press / July 20038

A BODYBUILDER IS BORNlightheavyweight. It got worse.Possibly because I had weakenedmy immune system so badly, I contracted food poisoning the last nightI was there and couldn’t eat forabout 36 hours. Oh, I tried, but theinstantaneous vomiting that resultedwhen I tried to swallow anythingexcept water convinced me I justhad to ride it out until the nauseasubsided and my appetite returned.better than last year. Me, on theother hand, would never, ever misstraining. It was life or death! Ifsomething demanded my time in theday, I would go at night. If I hadslept poorly for whatever reason, Iwould still be in the gym on threehours of sleep, masking my fatiguewith endless cups of coffee. Andlo and behold, I ended up lookingworse than last year!All that week in Boston, as soonas I could eat again, I tried to makeup for the lost meals. But I alsowas at the gym twice every day asbefore. I knew I had lost some‘fullness’ but I blamed the foodpoisoning and honestly thoughtsome extra food in the last coupledays would get it all back. The final insult came on Sunday morningwhen I weighed in at 197.5 pounds.I almost fainted. I hadn’t weighedless than 200 pounds since 1995!Then as I watched the rest of myclass weigh in, I knew I was donefor. I went from second place inthe last four contests I had competing in to missing the top five forthe first time since 1992. After alot of pizza and ice cream, thingsstarted falling into place as I attempted to analyze what had gonewrong.This contest prep season taught mea very valuable lesson, even if I hadto learn it by failing miserably. Wehave to listen to our bodies whenthey say they need rest. You shouldbe supporting your body as best youcan with all the right nutrients, butnothing will ever make up for lackof rest. Competitive bodybuildingis a unique endeavor in that we attempt to remain big and strong whilestripping our physiques of everypossible ounce of fat. In strengthsports like powerlifting andstrongman contests no such crosspurposes are ever considered, because they know they are biggerand stronger with some bodyfat.So because we bodybuilders are inreality trying to do something quiteunnatural, we must be very careful how we go about it. There is afine line for all of us of doing enoughversus doing too much, and to crossthat line can have disastrous consequences.My wife Janet was the examplethat showed me my main error.When family duties had come up,as they often do in a large multigenerational Hispanic family likehers, she would often miss a scheduled weight training or cardio session. If she missed a day, it wasno big deal. She didn’t sweat it.Yet she came into the contest inthe Figure division looking much9“Like I used to look in the mirrorand see things that weren’t thereuntil you pointed them out to me,”he said. “But you didn’t have anyone to look at you, huh?” The sadthing was that I had seen what washappening but had gone into a fullblown denial and ignored it. Forthose of you dieting down right now,I urge you to have at least two othersets of experienced ‘eyes’ to lookat you once a week. And I alsourge you to listen closely to whatthey say, even if it’s not what youwant to hear. Pay attention to themand most importantly listen to yourbody. Getting into contest condition is brutal in the final stages, andrest becomes more critical thanever. Unfortunately, many do as Idid and step up the pace at this timewhen they need to be slowing downa tad. Don’t do as I did and sacrifice pure muscle that you bustedyour ass to build in the first place.It’s a lot harder for me to not workout than it is to train, as I suspect itis for a lot of us. But believe mewhen I say that there may come atime when doing a little less willdeliver the best results.It wasn’t easy explaining all this toRandy, as I feared it would undermine my credibility and make himmore likely to question anything Itold him from then on. But he didunderstand how I had been blindto what was happening.July 2003 / Performance Press1-800-344-3404www.parrillo.com

JOHN PARRILLO’S PERFORMANCE PRESSForget steroids. Forget androstenedione. Forget DHEA. Forget whatever “flavor of the month” massbuilding drug comes on the scene.I’m a big believer in getting backto basics, especially for buildingmuscles. And one of the basics isa natural supplement you can useto accomplish a lot of what youwant, along with proper nutritionand training. And that supplementis a good growth hormone (GH)releaser.For background: Physiologically,growth hormone (GH) is the mostimportant hormone in the body forbodybuilders and athletes becauseit acts as a powerful stimulus formuscle growth and fat loss. Manyof the effects of exercise in increasing muscle mass and decreasing body fat are mediated by growthhormone. (1,2)Growth hormone (GH) is the mostanabolic substance in the humanbody (3,4). In a study of older men(whose growth hormone levels arediminished), it was found that GHadministration promoted an increase in muscle mass and a decrease in body fat — even in theabsence of exercise training (3,4).Growth hormone is anabolic,meaning that it promotes the incorporation of nutrients into new bodytissues, including the protein syn-www.parrillo.comthesis required to make muscle.Part of this effect is believed tooccur because GH promotes thetransport of certain essential aminoacids inside muscle cells. Notably,insulin also acts to transport a different set of essential amino acids,so you need adequate amounts ofGH and insulin present at the sametime to stimulate muscle growth.GH also has a “lipolytic” effect,which means it mobilizes body fatfrom adipose depots and increasesthe use of fat for energy. This inturn spares carbohydrates so glycogen stores are preserved.The most important role of growthhormone is in promoting growthduring childhood. Without GH,normal adult stature will not beachieved. Growth hormone actsto promote growth of all tissues ofthe body except the nervous system. GH levels reach maximal levels in late teens and gradually decline with age. The high levels ofGH and testosterone in young adultmales explain why most bodybuilders make their best gains duringtheir late teens and twenties. Thisagain underscores the central roleof hormones in bodybuilding.Proper nutrition (including carbohydrates, amino acids, vitamins,minerals, and essential fatty acids),rest, and a good psychosocial environment are all requirements for1-800-344-3404growth (5). Mental state (emotional state) can directly influencenormal growth in humans. Nodoubt this effect is mediated by thehypothalamus, since it connects theendocrine system to the mind. Ifyou’re eating and training right, butare totally stressed out about workor some personal problem, you’reprobably not going to make verygood gains. The mind is very important to bodybuilding. You mustmaintain a positive and aggressiveattitude and not be distracted byoutside stresses.Growth hormone (GH) has somemajor effects on mass and on themetabolism of carbohydrate, protein, and fat. First of all, GH increases lean body mass by stimulating protein synthesis and increasing nitrogen retention. Part of thiseffect is believed to be due to GHpromoting transport certain essential amino acids inside muscle cells.GH-deficient individuals have arelatively high proportion of bodyfat. Treatment with GH causes adecrease in body fat, accompaniedby an increase in body protein,mostly muscle.Sometimes, particularly after a period of glucose deprivation, GH hasan insulin-like effect in increasingglucose uptake and utilization. Thiseffect disappears quickly, and itsphysiological significance is a mys-Performance Press / July 200312

BOOSTING GH NATURALLY WITH NUTRITIONleave out the high-rep part of yourtraining. The GH release resultingfrom high-volume training alsoserves as a potent stimulus for fatloss. Of course, you need bothhigh-rep and low-rep work to makecontinuing progress.tery. After about two hours, glucose metabolism is inhibited inmuscle and adipose tissue. Thereis a decrease in glucose uptake andmuscle glycogen stores are preserved.In adipose tissue, GH promotes thebreakdown of stored triglyceride(body fat), increasing plasma levels of free fatty acids (FFA). Sinceglucose uptake is suppressed byGH, fat synthesis is also suppressed. These effects combinedresult in a net loss of body fat.The thing to remember is that GHdecreases glucose uptake and utilization and spares glycogen, it increases use of fat for energy bymobilizing fat stores, and it increases protein synthesis. The neteffect is to make the body leanerand more muscular. Many of theeffects of exercise in making thebody leaner and more muscular aremediated by an exercise-inducedincrease in growth hormone (1,2).GH secretion is stimulated bysleep, stress, low blood glucose, anincrease in certain amino acids (especially arginine, leucine, valine,and ornithine), and exercise. Normally, GH is secreted in an episodicfashion with maximal secretionoccurring during deep sleep. GHis synthesized and stored in theanterior pituitary, and its plasmalevel is controlled via its rate ofsecretion. Its rate of secretion iscontrolled by two hormones fromthe hypothalamus: GHRH (growthhormone releasing hormone) andsomatostatin (which inhibits GHrelease). GH secretion is thus under minute-by-minute control by thenervous system.There are several things you cando as a bodybuilder to naturally increase your GH levels (3). First,eat an adequate diet containing atleast one gram of protein per pound13At Parrillo Performance,our version of the GH releaser supplement iscalled our Enhanced GHFormula . It containsthe combo I mentionedabove – arginine pyroglutamate and lysinemonohydrochlorideof body weight. A high-proteinmeal increases GH release. Second, supplement your diet with GHreleasers — those containing arginine pyroglutamate and lysinemonohydrochloride, the most effective oral combination of aminoacids for GH release ever developed (4). Third, make sure you getenough sleep. Maximal GH release occurs during deep sleep.Finally, train smart. Heavy, lowrep work is effective in increasingstrength. This is probably due toan increase in testosterone levelsand a training effect on the nervous system. High-rep work withmoderate weights is more effective in stimulating GH release(1,2,3), so it’s a huge mistake toJuly 2003 / Performance PressSo get back to basics. Get back toGH. At Parrillo Performance, ourversion of the GH releaser supplement is called our Enhanced GHFormula . It contains the comboI mentioned above – argininepyroglutamate and lysinemonohydrochloride, shown to release growth hormone is test patients. With this particular aminoacid grouping, I suggest that youtake it on an empty stomach immediately upon waking, beforetraining, and just before bedtime.Taken before bed is great, becausethe capsules dissolve while you’rein dreamland, providing your bodywith GH-triggering amino acids ata time when GH release is thehighest anyway. Theoretically, youcan grow while you sleep!References1. Kraemer, W.J. 1992. Influenceof the endocrine system on resistance training adaptations. National Strength and ConditioningJournal 14: 47-54.2. Kraemer, R.R., et al. 1992.Growth hormone, IGF-1, and testosterone responses to resistive exercise. Medicine and Science inSports and Exercise. 24: 13461352.3. Crist, D.M. 1991. Growth Hormone Synergism. Albuquerque:DMC Health Sciences.4. Isidori, A., et al. 1981. A studyof growth hormone release in manafter oral administration of aminoacids. Current Medical Researchand Opinion 7:475-481.5. Johnson, L.R. 1992. EssentialMedical Physiology. New York:Raven Press, New York.1-800-344-3404www.parrillo.com

JOHN PARRILLO’S PERFORMANCE PRESSAttention athletes, bodybuilders,and exercisers: If you ever get tiredof chicken, switch to fish. It is oneof the leanest sources of proteinaround. Besides being low in fat,fish is the most abundant sourceof omega-3 fatty acids, whichhave an impressive list ofhealth benefits.blood clotting, and protect againstirregular heartbeats.Omega-3 fatty acids are importantin joint health as well, becauseTheir healthfulproperties ofomega-3 fattyacidsfirstcame to lightwhen scientists discovered that Eskimos have alower rate ofheart diseaseand stroke thanother populations, despite theirhigh-fat diet. Thedifference is that Eskimos eat 20 times morefish than Americans do, andfish is full of omega-3 fatty acids.Because of this link, omega-3 fattyacids have become best known fortheir good deeds in cardiovascularhealth, where they have been foundto lower blood pressure, reducecholesterol, thwart dangerous15they’re required for the productionof “prostaglandins.” Prostaglandins are hormone-like biochemicalsderived from the essential fattyacid, arachidonic acid. They as-July 2003 / Performance Presssist the immune system in preventing infection, reducing inflammation,and fighting disease. Studies haveshown that fish oils are particularlyeffective in cases of rheumatoidarthritis, a crippling form of arthritis in which the body’s own immunesystem attacks itself.There are not-sofriendly prostaglandins in the bodytoo, which maybe involved inosteoarthritisand canceroustissue growth.The body’scells make thisparticular typeof prostaglandinfrom saturatedfats. But in arather dramatic nutritionalrescue,omega-3 fatty acids interfere with their manufacture by grabbing on to an enzymethat harmful prostaglandins needfor production. The more of theenzyme these fish oils can take,the less there is to make these nastyprostaglandins.In addition to heart and joint health,1-800-344-3404www.parrillo.com

DISH OUT SOME FISHIf you ever get tired of chicken, switch tofish. It is one of the leanest sources ofprotein around. Besides being low in fat,fish is the most abundant source ofomega-3 fatty acids, which have an impressive list of health benefits.omega-3 fatty acids have beenstudied for their role in exerciseperformance. In 1988, an entirecollege football team startedsupplementing with an omega-3fatty acid supplement eight timesa day, with record-smashing results. On average, the team’sbench press repetitions increased10.2 percent; number of chin-ups,9.3 percent; and vertical jumps, up2.6 percent. They were able toshave their 300-yard shuttle timesby 3 percent and make improvements in their heart rates. Clearly,supplementation improved strengthand aerobic performance. Similarresults with other football teams ledto the endorsement of a particularomega-3 fatty acid supplement bythe NFL Players Association as anutritional alternative to anabolic(tissue-building) drugs.(1)Football players are one type ofathlete, but what about the rest ofus — people who work out mainlyfor fitness? A university studysheds some light on this. In a studyof 32 healthy men, researchersfound that supplementation withomega-3 fatty acids boosted aerobic capacity (VO2 max) almost asmuch as aerobic exercise itself. (2)Also, omega-3 fatty acids have thewww.parrillo.com8" x 2" baking dish. Combine oil,cilantro, garlic salt, and lemon juice,and pour over fish. Cover and bakeat 350 degrees for 15 minutes.Uncover and bake until fish filletsflake easily with a fork (10-15 minutes). Serve with Jalapeno TomatoSauce

includes a food composition guide, Diet Trac sheets, the CapTri us-age manual and CapTri cookbook, plus a supplement guide and 450-gram food scale. Parrillo Training Manual: This comprehensive counterpart to the Parrillo Nutrition Program is a treasure-trove of information on all things training-related. Every body part is given its own section