Dr. Tom Krueger - Parrillo Performance
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Dr. Tom Krueger Helping others help themselves THE QUEST FOR BIG ARMS The most prized possession in all of bodybuilding THE CASE FOR CASEIN Muscular development and DO YOU FLEX AND STRETCH? many other benefits If not, you're missing out! FOR MAXIMUM MUSCLE, INSIDE LEVER GOLF TIGHTEN UP TECHNIQUES What are you waiting for? Iron Vic speaks!
JOHN PARRILLO’S The Parrillo Certified Personal Trainer Program
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A Parrillo Certified Personal Trainer is on the cutting-edge; whether it be
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10 - THE CASE FOR CASEIN a Parrillo Certified Personal Trainer, you are prepared: ready, willing and able
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13 – DO YOU FLEX AND STRETCH?
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14 - THE PARRILLO PRINCIPLES
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18 -TIPS & TIDBITS Sports Nutrition Guide Training Manual
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• Body Stat Guide
20 – INSIDE LEVER GOLF 4 – Dr. Tom Krueger • CapTri® Cookbook
• Sports Nutrition Technical Manual
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• Deluxe Food Scale
STAFF Nutrition Manual CapTri® Cookbook
Publisher Contributing Contributing
23 – IRON VIC SPEAKS! John Parrillo Photographers Writers
John Parrillo John Parrillo
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Marcus McCuiston Marcus McCuiston Ron Harris
Steve Mark Jim Ferreri
Editor At Large Andre Newcomb
Marty Gallagher Iron Vic Steele
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Certification Manual Certification Manual Level One Test BodyStat™ Manual
Book 1 Book 2
John Parrillo's Performance Press
Doctor Tom Krueger is a 60-year- Robinson's physique in the muscle the 1986 show.” He soon after soured
old chiropractor and lifelong magazines. Robbie’s combination on competing. Initially Tom had been
bodybuilder. He has dedicated his life of wonderfully peaked biceps, an excited by the emergence of drug-free
to helping patients in pain while acting amazingly small waist, his low body bodybuilding organizations. These
as a fair and impartial health and fat, and that amazing, incredible organizations were in their infancy
fitness guide in these confused times. back – with a lat spread that went and his initial excitement nosedived
“There is so much contradictory on forever! He was inspirational. when men that were obviously using
information in our modern era Robbie’s physique fired me up.” performance enhancing drugs insisted
that part of my role, in addition to The teenager was a quick study. “I on entering “drug free” competitions.
providing pain relief to those in need, immersed myself in the bodybuilding “The worst part was the attitude of
is to provide patients with some knowledge I found in the muscle these unscrupulous men: they would
informational clarity. My job is to heal magazines and was competing in actually brag that they were using
the injured and create a remedial local competitions by age 18.” Tom drugs. It really ruined competition for
path for whatever the circumstance campaigned for several years. “One me.”
demands.” Dr. Krueger has an ideal of the biggest competitions I entered
mix of formal schooling and decades was the Northern California Bay Area In about this same time, Tom
of hard-earned bodybuilding empirical championships. I took second place at discovered his future professional
knowledge. He also has the practical
experience of healing himself,
(“Physician, heal thyself!”) most
recently engineering a full recovery
after having hip replacement surgery.
Tom has an interesting Parrillo
connection. His longtime friendship
with John Parrillo happened by purest
chance. “I relocated from California
to Cincinnati in 1991. While I had
been a serious bodybuilder for fifteen
years, I was not really tuned in to who
John Parrillo was, or his status in the
bodybuilding world. A bodybuilding
buddy informed me, ‘Tom! Do you
realize that fate has plopped you
down in this new town in the exact
same neighborhood as a bona fide
bodybuilding legend!?’ I did a little
research on Mr. Parrillo and was
dutifully impressed. Shortly thereafter
I called, introduced myself and then
dropped by Parrillo headquarters.
John has an outgoing personality and
Tom Krueger: Doctor Exercise
we have been fast friends ever since.”
It seemed fated the two men cross
Helping others help themselves By Marty Gallagher paths. “John is very upbeat and
outgoing. I was super impressed with
John’s strategic and practical approach
towards all things bodybuilding
related.” This fortuitous turn of
events served as a bodybuilding
Graduate School for Dr. Tom. He had
a lot of bodybuilding experience "My job is to heal the injured and
before making John’s acquaintance. create a remedial path for whatever
“I started bodybuilding at age 17. My the circumstance demands.”
first inspiration was seeing Robby
4 MARCH 2021 1-800-344-3404 www.parrilloperformance.com MARCH 2021 5
Dr. Tom Krueger: Helping others help themselves John Parrillo's Performance Press
career. As a young man, already a chiropractic. I entered medic school “I decided to focus all my efforts on
hardcore bodybuilder at age 19, and studied to become an orthopedic building my career.” He developed
Tom hurt his back to the point that technician. I was an army reservist short and long-term goals. “My
he fell to the floor and could not get for six years.” Tom also found the ultimate dream was to have my own
up. He had to be carried into the love of life in the military. “In addition facility, one where I could do injury
office of a chiropractor. “I wracked to finding my future career I also treatments, change people’s life
my back deadlifting, trying to pull found my future wife Barbara.” Tom for the better and consult folks on
too much weight improperly. My and Barbara have been together 36 exercise and nutrition. That is how
buddy’s brother-in-law happened to years and have two sons and two my vision started.” Tom turned his
be a chiropractor. This was my first grandsons. Tom's next schooling was vision into reality. “I have to remind
exposure to what would be my future as an orthopedic specialist. “I entered my current self that I am living the
career.” The DC administered some orthopedic school in San Francisco dream, I am actualizing that early
adjustments and, as if by magic, Tom’s at Letterman Army Medical Center vision I had. I need to be grateful.”
excruciating back pain disappeared located at the Presidio, one of the Tom applies the lessons learned
and his inability to walk evaporated. most beautiful places I have ever from bodybuilding to his tradecraft.
“They carried me in, I walked out. It seen. That is where I courted my “I was a good bodybuilder. I stand
seemed incredible.” Tom decided on a wife.” Though Tom had to work on his 5-9 and in contest shape weighed
career as a chiropractor. To that end, prerequisite classes, he never stopped 185-pounds.” Asked to pinpoint his
he joined the military at age 21. “As bodybuilding. bodybuilding strengths, he cited
a reservist, I took the long course for his physical balance. “I had a very
“John solidified and reinforced many of the good
things I was already doing. He introduced me to a
whole lot of new ideas and new training strategies I
was not aware of.”
symmetrical physique. At the time this problems. My feeling then and now is invited me to train with him. I would
invited a lot of comparisons to the that Jim had been murdered in some come by after work and he and I
then Mr. Olympia, Frank Zane. I would organ harvesting scheme.” Tom did would work out together.” This is
routinely win the Most Symmetrical his own research and discovered that when Tom began becoming familiar
and Most Muscular subdivisions when it was a quite common occurrence with the subtle Parrillo approach
I competed. I also won many Best for young men to die of heart attacks towards training. “John solidified and
Poser awards.” Even though he no in Bangkok. “The body that was sent reinforced many of the good things
longer cared to compete. No matter back did not resemble my brother. That I was already doing. He introduced
how busy life became, Tom trained rocked my world.” In about this time an me to a whole lot of new ideas and
and trained hard. “I suppose it could offer came to manage a large ongoing new training strategies I was not
be construed as selfish, but I have chiropractic clinic, he accepted the aware of.” When the talk turned
always made time to train.” A strange offer and relocated to Ohio. “This was to nutrition, Tom was amazed.
and disturbing set of occurrences when one of my great bodybuilding “John’s knowledge of nutrition really
precipitated his relocation to friends alerted me that my new place resonated with me. He has such a
Cincinnati in 1992. of business would be just a few blocks commonsense approach towards
from Parrillo headquarters. At the micro and macro nutrition. John’s
“My older brother Jim was an time, I was not really connected to the ‘build the metabolism’ approach
incredible athlete. He worked for bodybuilding scene. My friend filled me was, and remains, genius.” One area
Continental Airlines.” On Thanksgiving in; his glowing characterization of John that Parrillo really opened Tom’s
of 1992, Tom received a phone call Parrillo piqued my curiosity to the point eyes to was exercise technique, the
“My ultimate dream was to have my own facility, that changed his life. “My brother’s that after I had gotten settled in the way in which the standardized lifts
one where I could do injury treatments, change boss contacted me on Thanksgiving to new job, I went and visited this living were done. “John really caused me
people’s life for the better and consult folks on inform me that Jim was dead. He had legend. I was not disappointed.” Tom to reexamine how to perform the
exercise and nutrition." a heart attack in Bangkok, Thailand. and John hit it off immediately. basic resistance training exercises
It was all very suspicious. My brother that I thought I already knew how
was only 34, in incredible shape at “John and I got along great, right to do. John showed me different
the time and had zero history of heart from the start. I was thrilled when he techniques for refining muscle
6 MARCH 2021 1-800-344-3404 www.parrilloperformance.com MARCH 2021 7
Dr. Tom Krueger: Helping others help themselves
and use his protein powders. I like
John’s overarching axiom: never allow
yourself to enter into a state where
you are losing muscle.” Whereas
Tom might have been a little lax in • Concentrated calorie
certain areas, John drove home the
source for gaining
importance of the need for continual
refueling throughout the day. “The muscle mass.
idea of eating often, throughout the
day was something John stressed
repeatedly. I took it to heart. I use his • Energy source for
Parrillo Energy bars™ to make sure
that I intake quality nutrition at the dieters intent on
appointed times. I would routinely losing fat while
consume two Parrillo Energy bars™ retaining muscle.
(two bars = 440 calories, 70 grams
of carbs, 28 grams of protein) in
between my food meals. My workday
is so busy I often do not have the time • A cooking agent
to sit down and eat a food meal. Now for frying foods
I routinely use ‘supplement meals’ healthfully.
to maintain my multiple meal eating
schedule.”
Tom's office is located at
726 E Main St Because of his lifetime commitment
Lebanon, OH 45036 to training, nutrition and the
bodybuilding lifestyle, Tom was
Phone: 513.933.9799
able to bounce back from hip
replacement surgery in record time.
“I am convinced John is a nutritional genius: he
“On September 30th of 2020 I had hip
became my go-to guy, my oracle, any nutritional
question I could pose, he would come up with the
replacement surgery. I had been in
answer. This was a blessing.” pain for two years. In the year leading
up to the surgery I had been hobbling
around the gym using a cane. I am
so glad I had the surgery. I feel as if I
have a new lease on life. I had been
putting off surgery for a long time, this
targeting; he showed me new emphasis on taking a muscle up, to based on my past experiences. In the
ways to do the exercises. I thought, then past capacity, was way more old days, hip replacement surgery was
‘I need to break these exercises difficult than anything I had been a big deal that often led to unintended
down and repattern how I do these exposed to. The classic example being consequences, bad consequences.
movements.’” One illustrative example John’s 100-rep belt squat protocol.” With modern technology, all the
was the Parrillo approach towards Nutritionally, Tom found he had danger and potential negative side
shoulder exercise. “Take for example been doing a lot of things correctly. effects have been eliminated. After
the simple overhead shoulder press; “I am convinced John is a nutritional my surgery, I walked out the door.
John has you disengage the stabilizers. genius: he became my go-to guy, I wish I had done it years earlier.”
This is really beneficial knowledge.” my oracle, any nutritional question I Tom, in addition to being a hardcore
Parrillo’s approach caused Tom to could pose, he would come up with bodybuilder, a successful healer and
look at old exercises with fresh eyes. the answer. This was a blessing.” caregiver, a happily married father Parrillo Performance
Also Available in Butter Flavor 6200 Union Centre Blvd
Another eye-opening area was the Tom was and is an enthused user and grandfather, is also a dedicated
Parrillo definition of intensity. of Parrillo Performance Products. Christian. “Faith guides and influences Fairfield, OH 45014
“I trust John’s products; I trust the every moment and aspect of my life; I
“When I started training with John, integrity of his supplements. I eat am an unapologetic believer in Jesus Order: (800)344-3404
I was no stranger to high repetition Parrillo bars all the time. I am big fan Christ and seek to embody him in all I Info: (513)874-3305
training and training hard; his of his Muscle Amino Formula™. I love do.” Amen to that. Web: www.parrilloperformance.com
8 MARCH 2021 1-800-344-3404
John Parrillo's Performance Press
system and the fact that it supplies
amino acids to your cells over a long
period of time. It can help your cells
synthesize protein, even during times
when your body might normally be
breaking down its own muscles to
feed itself, such as when you haven’t
eaten for some time, particularly
overnight. For this reason, it’s called
“anti-catabolic” and helps reduce
muscle breakdown.
Casein is also high in the branched-
chain amino acid, leucine, which
initiates muscle protein synthesis and
is involved in fat-burning.
Casein, Muscle Growth, and
Fat Loss
THE CASE FOR CASEIN
Casein has powerful effects on
By John Parrillo muscular development. A 2000 study ..The researchers found
Brigham and Women’s Hospital in that the casein group
In many of my columns, I’ve Boston compared the effects of a experienced double the
praised the benefits of whey moderately high-calorie, high-protein muscle growth and triple
protein, which is found in many of our diet and resistance training, using two the fat loss, compared to the
diet-only group.
supplements. But this month, I want different protein supplements, versus
to turn my focus on another protein a high-calorie diet alone, on body
we use: casein. composition changes in overweight researchers reviewed the scientific Immune Strength. Some cell studies
police officers. literature on consuming casein protein suggest it may provide antibacterial
Casein is a slow-digesting dairy protein prior to bedtime. The analyzed nine and immune benefits and reduce high
that releases amino acids slowly, so One group was placed on a high- different studies, concluding that: blood pressure. (3, 4)
you can choose to take it prior to calorie diet alone. A second group Triglyceride levels. Elevated levels are
bedtime to help with recovery and followed the same diet plus resistance “The consumption of 20-40 grams a risk factor for heart disease. One
reduce muscle breakdown while you training, along with a high-protein of casein approximately 30 minutes study in 10 overweight subjects found
sleep. intake using a casein protein. In the before sleep improves protein that casein lowered triglyceride levels
third group, treatment was identical synthetic response during an after a meal by 22 percent. (5)
A growing list of studies show to the second, except the officers overnight recovery period in healthy Antioxidant Power. Casein
that casein helps with muscular supplemented with whey protein young adult men, with possible reduces free radicals, removing
development, plus offers many other instead of casein. The study lasted 12 positive effects on muscle mass these undesirable by-products
benefits. Here’s a rundown: weeks. and strength following prolonged of metabolism from the body’s
resistance exercise.” (2) environment.(6)
Casein Versus Whey The researchers found that the
Milk contains both of these proteins. casein group experienced double the For this reason, I recommend using Supplementing with Casein
Casein is 80 percent of the milk muscle growth and triple the fat loss, casein is at night to prevent the Protein Powder
protein, while whey comprises 20 compared to the diet-only group. The protein breakdown that may occur, Most of our protein powders are
percent. Both are complete protein casein group also experienced more because you go through a relatively formulated with both whey and casein
sources, meaning they provide all fat loss than the whey group. The long period without food while you to harness the best of both protein
the essential amino acids your body researchers attributed the results to sleep – and to boost overnight muscle worlds. Here are three to use:
casein is referred to as a “time-release”
requires for growth and recovery. The the strong anticatabolic benefits of development and repair.
protein because of its slow absorption rate
chief difference between the two is in your digestive system and the fact that it
casein. (1) Hi-Protein Powder™. This is the
that whey is digested more quickly. supplies amino acids to your cells over a long Other Reasons to Supplement original Parrillo protein powder. It
period of time. Build Muscle Overnight with Casein delivers 31 grams of protein with
In contrast, casein is referred to as a I know, this sounds like a crazy Casein is a pretty remarkable protein. each 42-gram serving (2 scoops)
“time-release” protein because of its promise you’d read in an ad. But it’s Other research has turned up many and contains no fat or sugar. Two
slow absorption rate in your digestive actually true. Just this year, Brazilian other health benefits, including: shakes a day will provide 62 grams
10 MARCH 2021 1-800-344-3404 www.parrilloperformance.com MARCH 2021 11
The Case for Casein
DO YOU FLEX AND STRETCH? If not, you're missing out! By Ron Harris
Sure, you train hard, eat right, radial tires. On a molecular level it is muscle group. Case in point: go
Cake & Cupcake take quality supplements from stronger than steel. By tightly binding directly from a set of bench presses
Parrillo Performance, and get enough and constricting our muscles, it can to holding the crab most-muscular
Mix rest, but are you doing everything
you can to have the best physique
restrict muscles from expanding. Many
thousands of bodybuilders have found
pose for 10-20 seconds. This carves
out those deep striations in the pecs!
you’re capable of? If stretching and that stretching the fascia allows the
Try it today! flexing aren’t part of your workouts, muscles to ‘break free’ and grow as Better mind-muscle
you are truly missing out! Here’s why they should. (A full illustrated guide to connection
you need to incorporate them starting stretching can be found in the Parrillo Even if you have no intentions
today. Performance Training Manual.) of competing but still want your
training to be as effective as
BENEFITS OF STRETCHING: BENEFITS OF FLEXING: possible, flexing helps put you in
touch with how to forcefully contract
Greater range of motion More muscle separation and each muscle fiber. The better you
Full development of any given detail can contract a muscle, the more
muscle requires working it through a Generations of bodybuilders have productive each and every rep you
complete range of motion. Without found that dieting down to ultra- perform will be. For many who have
proper flexibility, that’s impossible. low bodyfat levels gets them lean, had difficulty ‘feeling’ areas like their
A great example is the barbell squat. but dedicated and regular flexing of chest and back work as they train
of perfect protein and will go a long 2. Reis, C.E.G., et al. 2021. Effects Ankle flexibility is necessary to go past the muscles greatly improves the them, regular flexing has been the
way in achieving the 1½-2 grams (per of pre-sleep protein consumption parallel and ‘into the hole’ where the separation between muscle groups as key to finally achieving that critical
pound of bodyweight) of protein on muscle-related outcomes - A best thigh gains are made. This applies well as brings out deeper splits and mind-muscle connection that all the
recommended for maximum muscle systematic review. Journal of Science to many other exercises which should striations. The best time to do this is best bodybuilders have.
gains. and Medicine in Sport 24: 177-182. be worked from a full stretch all the immediately following a set for that
way to a full contraction on each rep.
50/50 Plus Protein Powder™. This 3. Mohanty, D.P., et al. 2016. Milk Regular stretching will ensure that you
product contains both proteins, too, derived bioactive peptides and their achieve full ROM and get the most
plus slow-release carbohydrates. It is impact on human health – A review. from your training.
excellent for replacing muscle energy Saudi Journal of Biological Sciences
following a workout and for creating 23: 577-583. Greater mobility
a hormonal milieu in the body Being stiff and inflexible doesn’t
conducive to muscle growth. When 4. Yamamoto, N., et al. 2003 Biogenic only have a negative impact on
mixed with water, it provides 20 peptides and their potential use. your training and your physique
grams of protein, 17 grams of carbs, Current Pharmaceutical Design 9: development, but also on your life in
and no fat or sugars per serving. 1345-1355. general. You want and need flexibility/
mobility to comfortably do normal
All-Protein Powder™. This is a pure 5. Mariotti, F., et al. 2015. Casein daily activities such as household
whey based protein that contains compared with whey proteins chores, playing with your kids or
casein that you can use anytime to affects the organization of dietary fat pets, many jobs that require any type
support muscle growth. Also, this during digestion and attenuates the of physical labor, and even physical
product works well as your pre- postprandial triglyceride response intimacy with a loved one!
bedtime casein boost. to a mixed high-fat meal in healthy,
overweight men. Journal of Nutrition
145: 2657-2664. More muscle growth!
References It’s been decades since John Parrillo
1. Demling, R.H., and DeSanti, L. 2000. 6. Rival, S.G., et al. 2001. Caseins and proposed the idea that aggressive
Effect of a hypocaloric diet, increased casein hydrolysates. 2. Antioxidative stretching of the fascia could result
protein intake and resistance training properties and relevance to in better muscle growth. The fascia is
on lean mass gains and fat mass loss lipoxygenase inhibition. Journal of an extremely tough connective tissue Facebook: Ron Harris Writer
in overweight police officers. Annals Agricultural and Food Chemistry 49: that encases our skeletal muscles Photo By Steve Mark Instagram: ronharrismuscle
of Nutrition & Metabolism 44: 21-29. 295-302. much like steel belting surrounds
12 MARCH 2021 1-800-344-3404 www.parrilloperformance.com MARCH 2021 13
John Parrillo's Performance Press
The high calorie eating has
a huge caveat: while consuming
ample calories is recommended
and encouraged, the calories
consumed need be “clean” calories,
calories shorn (as much as possible)
of dietary-derived saturated fat.
People mistakenly think because
Parrillo reduces LCT fats, his is
a “low fat” approach. While the
Parrillo nutritional approach pulls
out the long-chain triglyceride
fats, medium-chain triglycerides
are added back. MCT calories are
impossible to store as body fat. In
the Parrillo mass-building nutritional
The Quest For Big Arms approach, fiber carbs are eaten
The most prized possession in all of bodybuilding By Andre Newcomb often and in large quantities. Natural
starch carbohydrates are used to
systematically push up lean mass.
Big arms are the most prized Wheeler – augmented with oversize when factually the triceps are larger All refined carbs, processed food,
body part in bodybuilding, arms. While the Grecian ideal of a muscles and contribute 30% more fast foods, sweets, grains, fruits, and
hands down. Amongst elite symmetrical physique was fantastic, to overall arm size. Bicep training alcohol are eliminated. Each week the
bodybuilders there is a phrase, “Pro neck, arms and calves should all be is fantastic and advised; the triceps mass-building bodybuilder pushes a muscle past its capacity is the the barbell curl; at the top of the
Arms.” This catch phrase refers to identical in size, if you want to become should be allotted equal (or greater) lean muscle mass upward – and along bodybuilder assured they have trained contracted curl, squeeze your elbows
the fact that unless the bodybuilder’s a pro bodybuilder, while it is great to amounts of arm training time. When it with it, arm size. hard enough to grow muscle. John against your body and lift the elbows
arms are disproportionally large, they have calves and neck the same size, comes to bicep-building, you came to Parrillo is a master of techniques that higher.
have zero chance of becoming a pro you will need a way to figure out how the right place. John Parrillo has been Arms Specialization: The Old ensure the muscle is taxed sufficiently.
bodybuilder. It is interesting to note to make your arms disproportionally considered a “biceps expert” for forty School rule of thumb was that to His use of drop sets, forced reps, French press: grasp a single dumbbell
that, symmetrically speaking, the larger, or you will not make the pro years: IFBB pros use Parrillo bicep increase arm size one full inch, a extended sets, super sets and giant under one end; while standing, press
winning formula in bodybuilding is cut. Pro Arms or no arms. When the building strategies to take arms to the ten-pound increase in lean muscle sets provides the trainee with an bell overhead and lower down deep
to possess a body with the inherent talk turns to arm building, too often next level. mass was required. Pushing scale arsenal of arm-building hypertrophy- behind the neck; keep the elbows
symmetry of Sergio Oliva or Flex biceps are automatically prioritized weight up ten pounds is not going invoking strategies. As you might pointed straight up; full lockout every
Arm building need be to net an inch in arm size if 9 of the imagine, Parrillo’s take on the arm rep
coordinated with Mass- 10 pounds are body fat, built eating specialization workout structure is
building: Optimally, ideally, the sweets, industrial food, and empty completely unique. Preacher curl: lower all the way down;
bodybuilder desirous of larger arms calories. Americans are overfed too many bodybuilders use too heavy
will synchronize an arm specialization and undernourished: if you are Two-day-per-week arm a poundage and perform partial reps;
approach with a Parrillo-style mass- serious about increasing your arm specialization split the preacher curl stresses the bottom
building phase. Put differently: you size you need get serious about of the biceps.
would be at cross-purposes if you increasing your lean muscle mass. Day 1
were to try and embark on an arm No arm specialization program can Cheat curls: the classic cheat curl is Tricep kickbacks: use a light to
specialization program to increase be called serious with any less than a way to overload the biceps. Use moderate dumbbell and with the
arm size while dieting down during two sessions per week dedicated increasing body heave and layback as torso parallel to the floor, push the
a lean-out phase designed to reduce to arm training. The combination of the final reps of the set are concluded. arm rearward to full and complete
body fat into the sub-10%, single digit mass-building nutrition combined Make the biceps do the work! lockout; without a hard lockout, this
body fat percentile. It is far better to with a sophisticated, Parrillo-style exercise is worthless
construct bigger arms while seeking arm specialization program is Narrow grip bench press: take a 12-
to build a bigger body using a calorie- guaranteed to push lean mass and inch grip width on a straight bar or Cable curls: this version is done seated
surplus mass-building regimen. The arm size upward, assuming the use an EZ-Curl bar; lower to the chest on the floor with a flat bench to rest
hallmarks of a full-on Parrillo mass fuel is clean and plentiful and the and make sure fully lockout every rep; the triceps on; continuous tension, full
...unless the bodybuilder’s arms are building phase is commonsense: high training consistent and consistently this is the heaviest tricep exercise. range of motion; this version stresses
disproportionally large, they have zero chance of protein intake as protein feeds new intense: sub-maximal weight training the lower bicep; do not jerk or jolt.
becoming a pro bodybuilder. muscle growth. is insufficient to trigger hypertrophy, Parrillo peak curls: thrust your chest
muscle growth, only by pushing forward, shoulders down as you begin Cable pushdowns: strict technique is
14 MARCH 2021 1-800-344-3404 www.parrilloperformance.com MARCH 2021 15
The Parrillo Principles: The Quest for Big Arms John Parrillo's Performance Press
a must; allow the handle to rise high Nose-breakers: barbell or EZ-curl bar; Tricep cable pushdowns with rope stretching ground rules… Supplementation: having already workout replenishment is an absolute
before pushing downward to a hard the weight is lowered in a semi-circle handles: using the rope handle and established the need for a high necessity. Parrillo’s 50/50 Plus™ was
and held lockout. Use a small jolt to until it hovers a few inches above the emphasizing and exaggerating the • Biceps: how do you stretch a bicep? calorie/clean calorie diet as crucial designed to provide the shattered
get the final reps moving. face; as with all triceps exercises, the lockout causes the triceps to cramp Take a super light weight, sit at in the quest to grow bigger guns, body exactly what it required to heal
lockout is where the tri growth occurs. and is the perfect way to end the arm the preacher bench and with arms CapTri® C8 MCT becomes the logical and repair after a body shattering arm
Day 2 session. extended, relax, and allow the weight supplement. CapTri® C8 session. By dousing blasted
Dumbbell standing cheat curls: use Parrillo spider curls: the tricep and in your hand to sink below the level MCT is calorically dense, arm muscles with a 50/50
slight heave to get the bells moving; braced at 90-degrees; this super- Sets and reps: beginners, 3 sets per of the bench. Drop the shoulders to 9-calories per gram, 100 mix of high biologic value
slight layback as the reps increase; strict curl places the stress at the top exercise; intermediate 4 sets per gently increase the stretch severity. net usable calories per protein and slow-release
you must feel it in the biceps as you and is the mirror-image exercise to exercise, advanced 5 sets per exercise. John Parrillo loves the wide grip skin- tablespoon. CapTri® C8 carbohydrate, the body
are curling, otherwise the effort is the preacher curl that stresses the Reps are 5-8 reps when using a barbell the-cat stretch done on a pull-up bar. MCT calories are clean is provided with muscle-
wasted. bottom. or EZ-Curl bar, 6-10 reps using a • Triceps: take a single light dumbbell calories. CapTri® C8 MCT replenishing amino acids
dumbbell or dumbbells and 8-12 reps and press it overhead. Lowering it is an MCT and possess and glycogen replenishing
Dips: arguably the greatest single Narrow-grip pushups with elevated on using cable exercise. behind the neck and relax the triceps. a unique molecular carbohydrate. The
tricep exercise; only dip down to feet: kneel; with hands 6-8 inches Allow the dumbbell to stretch the structure. CapTri® expert use of nutritional
parallel before pushing to full lockout; apart rep out on strict narrow grip Fascia stretching: there are a relaxed triceps downward. Keep the C8 MCT calories are supplementation
work up to 3 sets of 10 reps no push-ups; to increase the payload, series of interconnected strategies upper arms close to the heard to highly thermogenic and augments and amplifies
weight; then start doing weighted dips elevate the feet; sets the triceps on used to build bigger arms: first and enhance the stretch. John Parrillo uses preferentially oxidized. the arm-building effort.
– not before. fire. foremost, train hard enough to trigger the bottom position in a dip as terrific Another characteristic Put it all together, the
hypertrophy. Train arms all out twice way to stretch the triceps. of a gun-building mass- twice weekly arms
Steep incline dumbbell curl: set the Standing cable curl: extraordinarily a week. Give triceps equal billing regimen is a high daily training slaughter-fest, the
incline bench less than 45-degrees; little resistance at the start of the to biceps and use Parrillo intensity After pumping and stretching the caloric intake. The Parrillo stretching, the nutrition,
let the arms dead-hang at the bottom rep; increase the severity of the bicep enhancers when appropriate, drop biceps or triceps, FLEX the muscles, catalog is loaded with and the supplementation.
of each rep; keep the elbows back contraction by lifting the elbows and sets, forced reps, timed sets, extended hard, repeatedly, to the point of high protein products: Hold a steady course for
as you curl upward; feel the intense supinating the hands to complete sets etc. In addition to the training cramping. Repeated flexion sends Optimized Whey™ delivers 10-12 weeks. Look to add
contraction! each rep. element, there is an equally critical expanding muscle into newly loosened 34 grams of protein per serving 10-12 pounds of lean muscle while
nutritional component. When hard fascia. with no sugar and only three carbs. adding 1 to 1.5 inches in arm size.
and effective arm training is synced A single High Fiber Soft Chew bar™ That is a fantastic payoff for three
up with a Parrillo high protein, high provides 21 grams of protein. Post- months of disciplined effort!
calorie, clean calorie nutritional
approach. In addition to the training
and nutrition, there is yet another What's your story?
critical aspect to growing bigger arms,
stretching. This Parrillo innovation Are you a... All you need is to: Contact:
calls for the biceps or triceps to Graphics@parrillo.com
be stretched after each and every • Bodybuilder? • E-mail us a short paragraph about to get started!
set. The arm exercise contracts and • Fitness Model? yourself and why you should be
compacts the muscle and the Parrillo • Gym Owner? featured.
Fascia Stretch forcibly elongates • Personal Trainer? • Provide 5 - 8 high resolution
and resets the targeted muscle. This • Contest Competitor? photos
targeted stretching loosens tight • An Avid Parrillo Product User? • Answer some interview questions
fascia, the size-defining sausage • Have a photo release signed by
tubing the surrounds each muscle and Or maybe you... any professional photographers
lies just below the skin. Tight fascia whose photos you will be using.
is constrictive and retards muscle • Have an amazing transformation
growth. With each successive bicep/ story.
Repeated flexion sends expanding tricep fascia stretch, the bodybuilder • Would like to inspire others.
muscle into newly loosened fascia. can stretch deeper, with greater • Want to show everyone what you've
relaxation; tight fascia is like inflexible accomplished.
canvas. Repeated stretching over a
protracted period makes fascia looser Then we want to hear from you!
and more pliable – and it improves
flexibility and improves injury
resistance. Biceps and triceps are
difficult to stretch. Here are the fascia
16 MARCH 2021 1-800-344-3404 www.parrilloperformance.com MARCH 2021 17
Tips & Exercise Spotlight
Tidbits Incline Dumbbell Press
This is an excellent movement for the upper
Recipe Spotlight Food of the Month pecs. But if you do it incorrectly, the only
muscles you’ll work will be your upper
Biscuits Oats pectorals.
• 100 g. oatmeal flour • The digestive tract support provided by oats extends to To begin, lie on an incline bench. Press
• 100 g. oatmeal our lower GI tract as well. In our large intestine (colon), your shoulders back into the bench. Push
• 5 tbsp. CapTri® C8 MCT oats—including their beta-glucans—get fermented by the dumbbells up to an overhead position.
• 50 g. oat bran intestinal bacteria. This fermentability of oat fibers like At the top of the movement, keep your
• 2 1/2 tsp. baking powder beta-glucans not only helps maintain healthy bacterial sternum up and your shoulders down. Push
• 3/4 cup water populations in our large intestine, but it also provides the your sternum up as far as possible. Pull the
• substitute salt (optional) release of short chain fatty acids from these fibers that weight slowly to the bottom position, getting
can provide energy for our intestinal cells. a good stretch across your pecs.
Preheat oven at 475 degrees. Mix together oatmeal
flour, oatmeal, oat bran, baking powder and • Just as with any other food that you may purchase in the
substitute salt. Add CapTri® C8 MCT. Stir with fork bulk section, make sure that the bins containing the oats
until moist and crumbly. Add water and mix well until are covered, free from debris, and that the store has a good
dough pulls away from bowl. Turn out onto lightly product turnover so as to ensure its maximal freshness. Performance Points
floured surface and knead 30 seconds. Roll dough Smell the oats to make sure that they are fresh. Whether
out 3/4 inch thick and use biscuit pattern or medium purchasing oats in bulk or in a packaged container, make sure • Press your shoulders back against
sized glass to cut out. Biscuits should be placed on there is no evidence of moisture. the bench.
a baking sheet lightly sprayed with PAM. Turn oven
back to 350 degrees and bake 10‑12 minutes. • A great way to start your day—The Parrillo protein • At the top of the movement,
powders mixed with the oatmeal after it is cooked will add keep your sternum up and your
a tasty treat as well as extra high quality protein. shoulders down. Then push your
sternum out as far as possible.
Nutritional Information for: Oats, Unprocessed, Dry, • Get a good stretch.
.25 cup (39g).
Calories: 152 Fiber: 4g Iron: 2mg
Protein: 7g Sodium:Inside Lever Golf: What are you waiting for?
LEVERGOLF.COM
Very early in the life of Lever Golf,
there is one story that stands out. I
understood on day one of Lever Golf,
I, without question, knew this swing
technique was a game-changer.
On December sixteenth, 2012, as I
was driving to a local golf shop by our
local mall, the story goes. I had this
thought come into my brain. Some
people call them swing thoughts.
At this point, it was another idea to
What are you waiting for? try and develop a repeatable golf
By Jim Ferreri swing. This wasn’t unusual; I had
been chasing a repeatable golf swing
for a couple of decades. I know that
Lever Golf is capable of process all too well.
changing careers at the highest Regi Ferreri's swing after only three months!
levels of the sport. The Lever golf I have a golf room at my residence.
swing is so easy to learn and can be I often would get an idea at 1:00
used in any game area where you or 2:00am on numerous occasions.
struggle. As we all sit and watch our I would get up as my heartbeat
favorite golfers struggle, my Lever wouldn’t allow me to go back to
Golf students will often say, “If they sleep. I would make my way to the
only used Lever Golf.” golf room and attempt to interpret my
thought or idea into my swing. This
I have to remind them that tour usually had some level of success,
players have no idea that this swing is meaning I struck multiple balls solid.
an option. This swing is now available In the morning, I would follow that up
for golfers at all levels of the game. with a trip to our local driving range
There will be a professional tour to observe the ball flight with that
player that will change to the Lever new idea. On numerous occasions,
golf swing; it’s just a matter of time. these events lead to at least a year of
I have no sense of desperation to development. If the new swing made
rush the Lever Golf Swing to the tour it a year, I usually played in some local I pushed the handle of the golf club Golf has its own language because it
player or the general public. It will be tournament. down, it would raise the head of the has no swing plane, nor do you clear
exciting when it reaches the hands of club and lock it in the same position your hips. Once you perfect the Lever
some of my personal favorites, but as I learned early on that golf was every time. It was like lifting and Golf technique, you can literally add
for now, we are having a blast. presenting challenges I had never pushing down the handle of a hand hours to your practice time without
encountered before. Golf was like water pump. putting stress on your body. Lever Golf
I understand there is a process two games in one, the swing and the is also unique in that you get better
when you claim that you have actual game itself. If I couldn’t play Because I was not at my house, I daily. At Lever Golf, we commonly say,
invented anything. Try voicing that reasonably well under tournament decided to go straight to the driving “for every bucket of balls you hit, you
you invented a golf swing that will golf pressures, I scrapped the idea and range. I proceeded to hit my first get a bucket of balls better.” Clearly a
change the game forever. At first, you The thought was that if I pushed the handle went back to the drawing board. By eleven balls as pure as you can strike different language.
receive many people who seem to of the golf club down, it would raise the head now, I realized there was something a ball. I got chills from my head to my
hate the idea of change, especially in of the club and lock it in the same position fundamentally wrong with the classic toes, not because of the cold winter If you decide to try Lever Golf, I ask two
an elitist sport like golf. Lever Golf is every time. It was like lifting and pushing swing or the many versions of it. day. I stood back from the hitting things from my students. One is that
unequivocally the swing that will take down the handle of a hand water pump. mat, looked up, and thanked God for you commit, and the second is that you
golf into the future. It will grow the December sixteenth, 2012, happened this gift. trust me.
game at a faster pace than any event to be my fiftieth birthday. I now
or individual that preceded it. consider this date to be the birthday Eight years later, I have learned so Remember: If you are not doing Lever
of Lever Golf. The thought was that if much more about Lever Golf. Lever Golf, you will get beat by someone who is.
20 MARCH 2021 1-800-344-3404 www.parrilloperformance.com MARCH 2021 21Nutritional Treats!
To Order call: 800)344-3404
or online: ParrilloPerformance.com
BY IRON VIC STEELE
For maximum muscle, tighten up techniques Victor!
Training alpha boys
JP from Texarkana – I thought of
PBN, yay or nay you the other day as I watched a
Arnold, beef liver and iron deficiency anemia phenomenally successful personal
Available in Plain Shortbread and trainer give some unbelievably bad
Available in Chocolate Flavor Hex bar, yay or nay
Chocolate Shortbread Flavors exercise advice to a client-student.
• Quick and easy to make in the microwave or oven! • Packed with 6 grams of protein per cookie I smell AMMONIA! When it comes to teaching free-
• 4 grams of protein per brownie • Only 1.7g Net Carbs, 0g Sugars weights, and how to lift them,
• Only 1.4g Net Carbs, 0g Sugars • Great Option for Contest Dieting properly, safely, effectively, there is
no recognized standard. Your head
would have exploded watching them
teach barbell back squats. They barely
squatted down; purposely bending
so far forward the torso was almost
parallel to the floor: way more back
TM
Available in Maple and Banana Flavors than quad activation. The bench
Available in Vanilla, Chocolate, Peanut presser used as an example did not
Butter and Cream Cheese Flavors • High Protein, Low Carb touch the bar to the chest and did not
• Great with the Parrillo Hi-Protein Cake & Cupcake • Low Sodium fully lock out - and no one noticed.
Mix™! • Great Option for Contest Dieting I would tell you about their version
• Packed with 12 grams of protein per serving of the “Romanian deadlift,” but you
• Great Option for Strict Dieting (Sweet Tooth Cure) would have a brain aneurysm. I’d
rather have my mother stick to her
machine training at the YMCA than
get free-weight trained by this expert.
JP, you know where
TM
We did some excellent goose hunting
• G reat on Parrillo Hi-Protein Cake, Contest Brownies, Available in Vanilla, Chocolate and Spice on JP’s farm a few years back. You
and more! Cake Flavors hit on an excellent point: free-
• Quick & Easy to make, just add water and stir weight exercise techniques are all
• Each serving contains 12g of Prebiotic Fiber, only 20 Calories, • Incredible Taste!
Correct technique optimizes muscle growth. over the map, totally inconsistent.
and 0g of sugar • Packed with 13 grams of protein per serving
From a muscle-building perspective,
• Only 5 Net Carbs
90% of all free-weight techniques
22 MARCH 2021 1-800-344-3404 www.parrilloperformance.com MARCH 2021 23Iron Vic Speaks! John Parrillo's Performance Press
arms – athletic boys love to work weekly, once leading off with some
arms. Let them work arms - but only front press variation, standing or Twenty tablets of liver taken over the
as a reward after they have worked seated, barbell or dumbbell. In the course of the day will enrich blood, shore
through the important stuff: the second shoulder session, lead off with up iron deficiency, and cause your vibrant
squats, benches, deadlifts, power the PBN. If you train shoulders once wife to regain her bounce.
cleans and overhead presses. On day weekly, start the shoulder session
one, work legs, quads, calves, and with the front press. Work the hell out
hamstrings. On day two a few days of the front press and as a “finisher”
later, shift to flat benching, dumbbell reduce the front press poundage
benching, incline benching and arms. 10% to 15% and, after a decent
On the third allotted training day, rest, rep out in the PBN, taking it to
concentrate on back muscles and positive failure. This is an incredible
shoulders: power clean, deadlifts, combination that pumps the deltoids
chins, pullups, different types of triceps and traps to the point of
overhead pressing. Sessions should bursting. Finish off all shoulder
not take more than 40-minutes. Boys sessions with front, side, and rear
this age love it if at the end of a great lateral raises. If you can do the PBN
session you hand them a delicious painlessly, do them!
Parrillo Energy bar™. This makes
a great end-of-session treat and is Vic,
ideal insofar as providing growing
boys post-workout replenishment. My wife recently turned 50. She has
Delicious and beneficial, this always been an energetic and full of
powerhouse bar delivers 220 quality life. Lately she has been experiencing
with fire. calories, with no sugar or fat. Keep us periods of low energy. She attributes
apprised of his progress. it to some sort of change-of-life
taught are incorrect, ineffectual, and Hi! menopause thing. I suspect she might
potentially injurious. Most free- Yo! have iron deficiency anemia. I know
weight techniques border on fitness My 15-year-old is gung-ho to go! He you addressed this in the past and
malpractice. The human spine was not is all fired up to begin weight training. What is your opinion of the press- mentioned beef liver supplementation
meant to be turned into a fiberglass He wants to add muscle and size for behind-the-neck? I have heard a lot of as a possible antidote to iron
fishing pole or a crane. Poor technique JV football this August. He wants to guys swear by it and other guys say it deficiency. Is there an optimal dosage
(on any exercise) is dangerous, look like Arnold in Predator at the is a shoulder destroyer and should be – I would suspect that would be
particularly when performing heavy JV tryouts. I told him we would do avoided – are you pro or con the PBN? dependent on a person’s size.
leg or back exercises. Bad back squat our best. He is 5-8, weighs 150 and These potent brown tablets have been Greetings,
or bad deadlift technique put spinal is very lean and naturally athletic. Zin, Ontario Richard, Detroit in continual demand by those in the
discs at risk. Never jerk, jolt, yank, (His lookalike father was a DI football know ever since. Parrillo Performance What is your opinion of the Hex-bar?
or rip a free-weight, be it a barbell, player.) Good tumbler, fast, he wants I had a top shoulder surgeon tell Iron deficiency anemia is a serious uses super potent beef liver, protein- The Hex-bar allows you to stand inside
dumbbell, kettlebell, or resistance to be a halfback/safety. I think at me being able to perform the press- malady that affects older females rich and loaded with blood-enriching as you deadlift. The military must
machine. Jerking or jolting, using crazy 165-pounds he would be a handful. I behind-the-neck depended on the to a disproportionate degree. In heme iron. One simple entry level like them: the army recently bought
rebounding to create momentum, was thinking lift three times a week genetic hand you were delt. Some most instances, iron deficiencies tactic: take two Liver Amino™ tablets 100,000 of them. I tried the Hex-bar a
is begging for injury. Do not let your for an hour – leaving plenty of time for folks can perform the press-behind- can be corrected through eating and 4-5 times a day. Each Liver Amino™ few times – but it really did not blow
lifting ego outpace your abilities. football-related drills. How would you the-neck comfortably and some, supplementation. Beef liver is loaded tablet contains 1.5 grams of high BV my mind, or make me think, ‘Man, I
Correct technique optimizes muscle fill three, hour-long sessions? because of their shoulder geometry, with iron and if used correctly, can protein and each successive week got to get one of these!’ what is your
growth. The key is to make haste find the PBN painful and not doable. counter anemia induced by a lack I would take a few more tablets. opinion? Am I missing something?
slowly; stay within your poundage- Lynn, Baton Rouge If you are one of the fortunate ones of iron. Liver supplementation in Twenty tablets of liver taken over
handling reality. Do not fall into that can perform the PBN pain-free, pill form has been popular in the the course of the day will enrich Paul, Salt Lake
the trap of using bad technique to I assume you are knowledgeable do so! Many feel it might be the single bodybuilding community since the blood, shore up iron deficiency, and
handle more ego-stoking weight. Like enough to show him the right greatest single shoulder exercise. 1960s. Arnold Schwarzenegger, Frank cause your vibrant wife to regain her I am with you. I tried the Hex-bar a
you, I would rather someone new techniques. I would stress power Strength giants like Ed Coan and Joe Zane, and Franco Colombo would take bounce. Competitive bodybulders and few times. It was alright. This thing
to progressive resistance training cleans, squats, barbell and dumbbell Ladiner, while weighing 225, were 100 beef liver tablets per day in the Powerlifters note that they can feel was designed to make deadlifting
train on machines than perform benches, incline presses, rows, able to perform single reps in the lead up to an Olympia competition. the difference when they get at least easier. In a lot of elite training circles,
free-weight exercises using bad deadlifts, chins, pull-ups, dips, PBN with 400-pounds and 5-rep sets John Parrillo introduced Liver Amino 40 Liver Amino™ tablets per day (8 the deadlift is worshipped as the
techniques, techniques that not only overhead pressing, behind the neck with 350. One classic Parrillo shoulder Formula™ beef liver tablets into his tablets x 5 meals). King of all lifts (it’s not, the squat
fail to produce results but are playing pressing, calves, hamstrings – and strategy is to train shoulders twice original supplementation line-up. is) and the aggravating thing about
24 MARCH 2021 1-800-344-3404 www.parrilloperformance.com MARCH 2021 25Iron Vic Speaks! PRODUCT PRICELIST
CapTri® C8 MCT High Thermogenic Energy Source 32 oz $40.00
VITAMINS, MINERALS AND CAPTRI®
proper deadlifting is it is a technically Butter Flavor CapTri® C8 MCT High Thermogenic Energy Source 32 oz $40.00
Max Endurance Formula™ Nutrients for Hard Training 150 capsules $32.00
difficult lift to master. In the deadlift, Enhanced GH Formula™ Nutrients for Endocrine Function 150 capsules $38.00
to commence the lift, the barbell and Advanced Lipotropic Formula™ Nutrients for Fat Metabolism 150 capsules $30.00
plates are in front of the shins. The Joint Formula™ Nutrients for Healthy Joints 90 tablets $19.95
Bio-C™ Vitamin-C with Bioflavonoids 90 tablets $9.95
Hex-bar allows the plates to be placed Natural-E Plus™ 100% Natural Vitamin-E 90 capsules $8.95
behind the shins. The poundage is Liver Amino Formula™ Power Packed Protein with Heme Iron 400 tablets $49.95
now centered over the ankles as the Mineral-Electrolyte Formula™ Nutrients for Electrolyte Balance 150 tablets $14.00
Muscle Amino Formula™ Nutrients for Muscle Growth 150 capsules $34.00
poundage is broken from the floor. Ultimate Amino Formula™ $36.00
Nutrients for Hard Dieting 150 capsules
My bitch is the sway. You have two Essential Vitamin Formula™ Nutrients for Vitality 150 tablets $18.00
handles you grab to begin the rep. Creatine Monohydrate Formula™ Boosts Muscular Energy Stores 300 grams $29.00
Once the weight clears the floor, the Calcium Pyruvate Calcium Supplement 150 capsules $15.95
Evening Primrose Oil 1000™ Essential Fatty Acids 90 gelcaps $24.95
plates sway fore and aft as you ascend Fish Oil DHA 800 EPA 200™ Essential Fatty Acids 90 gelcaps $16.95
and descend. I am an expert deadlifter
and know the subtle technique
Pro-Carb Powder™ Clean Carbohydrate Energy Source 35 oz $25.00
needed to deadlift correctly. The Hex- Vanilla, Chocolate and Strawberry
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All-Protein Powder™ High Efficiency Protein Dietary Supplement 28 oz $47.95
deadlifting? No way! Still, I think it is smell ammonia, no fat-burning is Milk Flavor
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times a week and hit cardio every situation. The presence of ammonia Vanilla Créme, Fudge Brownie,
day. I supplement with CapTri®C8 in your sweat is good as well as bad Strawberry Shortcake and Peanut Butter Delight.
Parrillo Energy Bars™ High Powered Nutrition 12 / box $28.00
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French Vanilla, Peanut Butter Supreme, Chocolate Almond Coconut,
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Chew bars™. I am three weeks in and cardio gains. The bad news is really Parrillo Protein Chew Bars™ Chews Like Taffy 12 / box $32.00
down ten pounds. I am really getting Vanilla and Chocolate Graham Cracker
not all that bad, because it is easily
Parrillo High Protein High Fiber Soft Chew Bars™ Soft and Chewy Texture 12 / box $36.00
PROTEIN great results and was thinking about
adding Advanced Lipotropic Formula™
correctable: take 5-8 capsules of
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NUTRITIONAL TREATS
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sweat, no fat burning can occur. I into a successful lean-out phase. Maple and Banana
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Hi-Protein Cake & Cupcake Mix™
Chocolate, Vanilla and Spice Cake
Great for Strict Diets 24 oz $21.95
Protein Frosting Mix™ Delicious with the Parrillo Cakes and 21.2 oz $36.95
Raul, Miami the ammonia out of your sweat will
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Nutrition Program $49.95 Call to order:
Nutrition Manual, Food Composition Guide, 30 Diet Trac Sheets (800)344-3404
CapTri® Manual, CapTri® Cookbook, Supplement Guide, and 450g Deluxe Food Scale
Training Manual
Order online:
$49.95
Proper Exercise Techniques, Special Fascial Stretching and High Intensity Routines www.parrilloperformance.com
PUBLICATIONS
BodyStat Kit $39.95
BodyStat Manual, 12 BodyStat Sheets, and Skinfold Calipers
Performance Package $79.95
Nutrition Program with BodyStat Kit
Total Performance Package $129.95
Training Manual, Nutrition Program, & BodyStat Kit
CapTri® Cookbook $9.95
Strict recipes using CapTri® C8 MCT to make your food taste great!
John Parrillo’s Performance Press™ $29.95 Health and Vitality through
26 MARCH 2021 1-800-344-3404 12 Monthly informational-packed issues (US) Exercise and NutritionYou can also read
