cincinnati, oh — july 9-10 · i’m dieting for a show i consume 300-grams of protein per day...

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www.parrillo.com 1-800-344-3404 Performance Press / April 2004 4

JOHN PARRILLO�S PERFORMANCE PRESS

Jan Rowlett is the quintessentialhardcore Parrillo-style bodybuilder;an individual so dedicated and goaloriented that her entire life is struc-tured and organized to maximizeher physical potential. She trainslike a demon, eats tons of cleancalories at specific times, never,ever misses a meal or training ses-sion and epitomizes the Parrillo phi-losophy completely and totally.Bodybuilding for Jan Rowlett is anot a hobby or a passing fancy, it’sa way of life. She is in relentlesspursuit of improvement and pushesherself to the limit and beyond. Janlives in Kansas City and has usedParrillo products for twelve years.She recalls how she first becameexposed to the patented Parrilloapproach, “When I moved toWichita, Kansas I ran into a heavilymuscled lady who trained in thelocal gym. When I quizzed her onhow she’d gotten so shapely andbig she said it was a direct resultof an unusual eating and trainingprogram. She showed me a copyof John Parrillo’s Nutrition Manualand I read it cover to cover. Thatmanual was (and is) a total rev-elation; I instinctively knew that Ishould be eating plenty of caloriesin order to support the heavyweight training and intense cardioI’d been doing – but the ParrilloTraining Manual explained exactlyhow and why. I discovered that Ineeded to “clean up” the caloriesI was consuming. My husbandFred and I began using John’s ap-proach and products: CapTri, Hi-Protein powder and Pro

tips, little things that allow you toimprove to a greater degree.”

When asked to identify some of thetricks-of-the-trade Jan related thatwhat you do in the ‘off season’impacts competition preparation toa significant degree. “One thing Ilearned was that even in the off-season you have to pay attentionto what you eat. When I firststarted out I thought that once thecompetition was over you could pigout and eat anything you wanted –you can but you’ll dig yourself ahole so deep it’ll take you monthsof strict dieting just to get back towhere you started. Nowadays inthe off-season I consume qualitycalories. I won’t allow my body fatpercentile to get over 12% in theoff-season and by not allowingmyself to binge I make the pre-competition phase much, mucheasier.” By not allowing herself toget out of shape Jan is not forcedto spend all her time getting backinto shape. Instead, she uses thepre-competition cycle to breakthrough to new levels of develop-ment. “Another change I learnedwas how to look at body fat analy-sis. Fred and I began to pay muchcloser attention to lean body mass.Before, the goal had been to loseas much body fat as possible; thatwas okay but it seemed I was los-ing a lot of muscle in the process.Now, in addition to shedding bodyfat, we simultaneously strive to in-crease lean muscle mass.” In thepast it had been acceptable andexpected if Jan lost some muscle

Carb….that was way back in 1991and we’ve been using Parrillo prod-ucts and training philosophies eversince.”

Fred Rowlett is a Parrillo-certifiedpersonal trainer whose expertise isevidenced by the fact that (in ad-dition to wife Jan) he has overseenthe contest preparation of fourbodybuilders, all of whom obtainedPro Cards. The Rowlett’s relocatedfrom Wichita to Kansas Cityshortly after Jan’s initial exposureto the Parrillo philosophy and thisturned out to be a real boost forher bodybuilding career. “Therewas no real bodybuilding scene inWichita but in Kansas City therewere plenty of competitive oppor-tunities. In 1997 I decided to entermy first bodybuilding contest andcommenced my diet six monthsprior to the competition. When Ibegan I weighed 145-pounds witha 28% body fat percentile and Ithought I looked pretty good.” Janlaughed as she recalled the trans-formation process. “I really got intothe Parrillo diet procedure and re-duced from 28% down to 6% forthe contest. I won my height classand captured the overall title andwas ecstatic. I contacted JohnParrillo to let him know how fan-tastic his diet procedures were. Isent him some photos and he placedthem in the Parrillo PerformancePress.” Jan was fired up and rar-ing for more. “The more competi-tions you get under your belt themore refined your approach be-comes. You pick up more and more

By Marty Gallagher

5 April 2004 / Performance Press 1-800-344-3404 www.parrillo.com

during the pre-competition slice-and-dice procedure, now Jan andFred have devised a way to actu-ally increase lean mass while rou-tinely reducing Jan’s body fat per-centile to less than 5%.

How exactly did they accomplishthis muscular slight-of-hand? “Myprotein consumption is incrediblyhigh for a person my size. WhenI’m dieting for a show I consume300-grams of protein per day eachand every day.” Even more impres-sive is the fact that the 300 gramsof protein is derived strictly fromfood. “I drink several of John’sOptimized Whey™ protein shakesevery day but the protein derivedfrom the protein shakes is in addi-tion to the 300-grams derived fromfood. My protein intake is 2.3 gramsof protein per pound of bodyweight.” In order to fire down thismuch protein Jan starts her day byeating twenty egg whites. Shemixes Parrillo protein powder withher oatmeal and the rest of the dayshe eats enough chicken breast andfish to keep an army fed. She hasspecial praise for one of John’snew products, “I love Parrillo HighProtein Pudding™ and look for-ward to it; it’s a taste treat that’sactually beneficial.” In the off sea-son Jan eats more carbs and dropsher protein to around 200-grams perday. “If you are serious about body-building, scheduled eating is a must.I never miss a meal and by keep-ing a high protein intake I’ve beenable to actually add muscle masswhile dieting down for a competi-tion. This won’t happen unless youare disciplined and serious. I wasrecently introduced to Parrillo Cre-atine Monohydrate. I had been us-ing other brands of creatine andeventually had to quit them alto-gether because in each instance I


My protein consumption is incredibly high for aperson my size. When I’m dieting for a show Iconsume 300-grams of protein per day each andevery day...I drink several of John’s OptimizedWhey™ protein shakes every day but the proteinderived from the protein shakes is in addition tothe 300-grams derived from food.”

“

found I could not digest thestuff. Not so with Parrillo Creat-ine Monohydrate; I can digest it,get great results from it and use itreligiously.”

Jan works a fulltime job as a Cer-tified Registered Nurse Anesthe-tist. This is exacting, demandingwork and though she could bemaking more money by becomingaffiliated with an institution, hercommitment to bodybuilding is sototal and complete that she choosesto work as a “self-contractedanesthetist.” She works under sur-geons, not under groups and thisallows her the freedom to eat hermeals when she needs to. “I havea huge lunch bag and bring my foodto work and eat every two hours.”Jan literally schedules her lifearound bodybuilding and makessacrifices at every turn in order tomaximize her awesome geneticpotential. During the off-seasonJan performs cardio three times aweek and during the pre-contestpreparation phase she’ll hit a cardiosession every morning for 45-min-utes before breakfast. “I will do asecond cardio session later thatday if necessary. It depends onwhat the Parrillo body stat sheetsreveal.” Her weight training staysthe same all year round. “In Feb-ruary of 2001 Fred and I attendedJohn Parrillo’s Fitness Boot Campand John spent time with me ana-lyzing my weaknesses and pro-scribing exercises specifically de-signed to target those muscles wedeemed lagging. John introducedme to belt squats and I highly rec-ommend them. John showed usdifferent back exercises designedto target my lower latissimus. Fredand I learned first hand about re-ally intense training; John is themaster when it comes to totally andcompletely blasting a muscle.”

again did four sets 12-15 reps. Iworked up to 245-pounds for 10-12 reps, each rep deep. Then ontosled squats; I started my set withfour plates and did 6-reps. At thispoint, while I am still under theweight, Fred and another trainingpartner add another 45-pound plateon each side and I continue the set,doing four more reps. I’ve nowdone 10-reps in this extended setbut I’m not done yet; the fellowsadd another 45-pound plate oneach side and I squeeze out twofinal reps for a total of 12-reps. Thisconstitutes one extended set and Ido four of these extended sets onthe sled. Then four sets of sissysquats, 12-reps with 135-pounds.For the last quad exercise of theday I perform four sets of leg ex-tensions and every set is taken tofailure. When I fail, Fred drops thepoundage and I squeeze out an-other 2-5 reps. On this particularday I did 23-sets for quadricepsalone.” Wow! Talk about gut-bust-ing effort!

Jan Rowlett is without question oneof the country’s premier drug-freebodybuilders. Her first competitionwas 1997 at the Southern StatesBodybuilding Championship andJan had an auspicious debut win-ning both her class and the overalltitle. She entered the same com-petition one year later “to defendmy title” and again captured herclass and the overall title. Jan tooksecond place in the United StatesArmed Forces bodybuilding cham-pionships in 1998, the same yearshe left the military. At the 1999USA National Bodybuilding Cham-pionships in Des Moines, Iowa Janwon her class and the overall titleand in doing so won her WNBF procard. In 2000 Jan entered her firstprofessional bodybuilding competi-

JAN ROWLETTJAN ROWLETTJAN ROWLETTJAN ROWLETTJAN ROWLETTTRAINING SPLITTRAINING SPLITTRAINING SPLITTRAINING SPLITTRAINING SPLIT

MondayBack:pull-ups, pulldowns, seated rows

TuesdayShoulders:overhead presses, lateral raises,

WednesdayHamstrings:walking lunges, lying and standingleg curls

Thursdayoff

FridayBicep/Tricep:various curls/pushdowns, overheadand lying extensions

SaturdayQuads:hack squats, squats, sled push,sissy squat, extensions

SundayChest:incline bench, dumbbell bench,cable crossover/pec dec

Workouts typically take an hour anda half to complete. Calves areworked every other week on shoul-der day. To improve symmetry,quads and lower latissimus receiveextra work while calves areworked less often. Jan uses theParrillo high-intensity approachevery workout and exemplifies theParrillo work ethic; take for ex-ample a recent leg workout. “Thispast Saturday on squat day, westarted with hacks squats and didfour sets of 12-15 reps. The wemoved to free weight squats and

JAN ROWLETT

www.parrillo.com 1-800-344-3404 Performance Press / April 2004 6

tion and took 4th place at the WNBFInternational show in New YorkCity. In the year 2001 she com-peted in the International showonce again and placed 9th. “I wentfor more size and in retrospectwasn’t as lean as I could havebeen – I was at 5.5% body andneeded to be at 3 to 4% body fat.”Jan took some time off and didn’tcompete again until 2004. “I felt Ineeded time to heal and grow. Iwanted to revamp my physique andit turned out to be the best thing Icould have done. I focused on myback and quads using specific ex-ercises John Parrillo recom-mended and made some greatprogress.”

In 2004 Jan jumped back into thecompetitive arena and took 2nd

place at the Ms. Universe, she wasbarely edged out for the top spotas a lightweight. “I really felt I hadtaken my physique up to the nextlevel. The girl who beat me wasthe two-time world champion. Mybody weight was actually lighterthan in previous competitions, 115-pounds, but my body fat percentilewas the lowest ever at 2.4%” Atthe WNBF world championshipsin November of 2003 Jan took 5th.“Twelve countries competed andI was not at my best. Fred and Ipromoted a bodybuilding contest inKansas City prior to the worldchampionships and I caught walk-ing pneumonia, had a 103-degreetemperature and lost size.” Jan in-tends to take off for a full year andcompete in May of 2005. After thatshe’ll compete in the WNBF worldchampionships in November of2005. Asked about the future shewas optimistic, “I feel that I haveanother 5-7 years left to competeand that I have a lot of room for

JAN ROWLETT


improvement.” Can anyone doubtthat when Mrs. Rowlett reemergesafter her voluntary hiatus she’ll beirrefutably better? If Jan Rowlettcontinues to improve, is there anydoubt that she’ll win the worldchampionship? Not in our mind.



“Man,” Randy said, shaking hishead as he walked into the gym.And I knew exactly what he wasreferring to.

I had written something in a maga-zine that someone was very upsetabout, and through the magic ofInternet message boards, it hadescalated into a major internationalincident. For those of you who areunfamiliar with these messageboards on bodybuilding web sites,let me try to draw a comparison.In the old days, housewives usedto gather in their backyards as theyhung up and folded their laundry,gossiping over their picket fencesabout who said what about who,who was cheating on their spouse,stealing from the church offeringbaskets, secretly wearing theirwife’s underpants, etc. Then thetelephone came on the scene, andgossip started burning up the phonelines. This facilitated the rapid dis-semination of rumors, lies, and un-founded accusations so that dirtcould be spread faster than ever.But then came the mother of allhigh-speed communication tools –computers linked in a worldwideweb called the Internet. Nowa-days, bodybuilders can share theirtraining and nutrition tips with theirfellow brothers and sisters in ironat lightning speed. Of course, theycan also insult each other, makewild claims and accusations, andintentionally start trouble in anynumber of ways. The anonymity

lowed the whole mess, and hadeven chimed in to defend me sev-eral times under his screen name,“Buttercup.” Yes, most guys hadtough-sounding names like“2Huge4U” or “BenchPress700,”but Randy had appropriated thename of one of the Powerpuff Girls(Though it should be said that But-tercup is a lot tougher than eitherBlossom or Bubbles, the other two).I actually had to ask him to ceaseand desist with his well-meaningdefense, as he was also insultingthe other guy mercilessly in the pro-cess. This only served to infuriatethe other guys’ fans, who unleasheda new wave of hostility and ill will.

of screen names and the ability toeffortlessly impersonate others ina malicious manner only makes thiseasier. Let me tell you, thosehousewives of yore clucking be-neath their laundry lines had noth-ing on today’s bodybuilders whenit comes to delighting in gossip andscandal. It doesn’t quite mesh withthe image of big, strong, machodudes very well, does it? Trust me,muscleheads can dish with the bestof them.

I hadn’t trained with Randy in overa week, and that was when mostof my dubious Internet publicity haderupted and festered. Randy fol-

Negative talk about you can bring youdown if you let it. . .

10www.parrillo.com 1-800-344-3404 Performance Press / April 2004

A BODYBUILDER IS BORN

The whole thing was getting ug-lier and uglier by the minute, and Imean uglier than a bouncer in aTijuana strip joint, until I finally hadto stop responding at all. Thenegative energy from all the backand forth garbage was actuallymaking it hard for me to sleep andfocus on my work. And overwhat? It took my wife Janet tomake me step back and realizewhat a colossal waste of time andenergy this whole fiasco was –kind of like campaigning for RalphNader for President. I was finallyshrugging it all off, but I could seeRandy was still seething.

“Did you read what that idiot25inchGuns posted this morning?”he demanded to know.

“Randy, I don’t even want toknow. I promised my wife andmyself I wasn’t going to reply any-more, no matter what was saidabout me. All that does is keepthis thing going and going.”

“I don’t get it, Ron. Some of thesefools are making you out to beworse than Hitler, SaddamHussein, and the AntiChrist justbecause you’re in this feud with———, their idol.”

“I know, and it was really gettingunder my skin, but all of a suddenI came to my senses and saw howridiculous it was. I knew I didn’tdeserve the abuse I was gettingfrom some of these nameless mes-sage board trolls (oops, I wouldn’twant to insult any actual trolls bymaking that comparison), but youhave to understand that somepeople thrive on negativity and liveto make others miserable. Evenreally nice guys like RonnieColeman and Jay Cutler, whonever say anything bad about any-

this sport in the next couple years,odds are you will eventually be thesubject of trash-talking and ru-mors.”

“That’s crazy!” Randy laughed.

“What could anyone possibly sayabout me?”

“Oh, where do I start?” I grinnedback at my naïve young friend. “Ifyou have a great bodypart, you’llhear how it’s all Synthol or an im-plant or something. Or if you havea lagging bodypart, they will gloatabout how horrible it is and how youwill never bring it up. People withnothing better to do will questionyour sexuality, accuse you of being

body, are the victims of thesenegaholic bastards.”

“Yeah, I have heard about themgetting arrested a couple times,”Randy mused.

“Every couple weeks you hearabout someone getting arrested,dying, going through a divorce, orbeing responsible for the death ofPrincess Diana. Nine times out often it turns out to be a total fabri-cation. But in the meantime, theaccused has to go through a goodamount of grief and waste his timetrying to convince everyone thestory isn’t true. And I hate to tellyou this, but if you do achieve anyamount of fame or recognition in

Or you can turn it around, and train thatmuch harder!

A BODYBUILDER IS BORN


a drug addict, even say you are ahuge fan of Justin Timberlake.”

“That’s so wrong,” he moaned. “Ihate Justin Timberlake.”

“Years ago when I was first get-ting into this business working fora bodybuilding show on ESPN, myboss told me I needed to developthick skin and let all that crapbounce right off me. I wasn’t evenreally listening at the time, but I sureunderstand what he meant by thatnow. There will always be peoplewho are jealous of you, or who dis-like you for their own evil reasons.And now that we have the Internet,those people have an easy forum tospread their vile hatred for all to see.”“So what do you do, just ignore

to stick on his forehead, or even aScooby Snack to reward him with,I would have given it to him rightthen.

“Exactly. Take all that stress andgrief and turn it right around. I havehad some seriously ferocious work-outs over the past week, and it’s allthanks to the mean-spirited thingsthat were posted about me for thewhole bodybuilding world to see.Every time I get one more rep oruse ten more pounds on an exer-cise than I did the time before, Iam thinking, this one’s for you, yousorry SOB’s. I should start a threadthanking them for helping me getbigger and stronger.”

“So that’s what I have to look for-ward to, huh?” Randy askedglumly. “And here I thought Iwould get fans and people sayingonly nice things about me.”

“Honestly, there is plenty of that ifyou are a good guy and treat ev-eryone respectfully. But occasion-ally there will still be jerks who wantto bring you down for their owntwisted motives or insecurities, andyou will have to deal with it.”

“I think I will deal with it by be-coming an even better bodybuilder,”he said as he launched into a set ofseated dumbbell shoulder presses.I thought about that for a minute.

“You know what Randy? Everyonce in a while I learn somethingfrom you too. When anyone triesto bring me down, I will just becomea better bodybuilder. If you let themget to you, they win, but if you keepon doing your thing the best you can,you win. Success is the best revengeof all.”

them?” I had to let that questionsink in a moment, because ignorethe negativity is exactly what Ishould have done from the get-go,but hadn’t.

“Ignore them, to start with. Ofcourse, once you have read the rot-ten things they have said about you,it’s nearly impossible not to let itstress you out to some extent. Butluckily for us as bodybuilders, wehave access to a better stress-re-liever than anything you would eversee in a pharmaceutical company’scommercial with the tag, “ask yourdoctor if – is right for you.”

Randy tilted his head to the side fora second like a dog. “You meantraining?” Boy, if I had a gold star

It also helps to surround yourself withpositive people.



The “low-carb revolution” we’reliving in would have you believethat all carbs are bad. Not so –especially for bodybuilders, athletes,and anyone who exercises regu-larly, with even a fair degree of in-tensity. I think we’ve lost sight ofthe importance of carbs for build-ing muscle and maintaining highenergy for high-performance train-ing. That’s why I’d like to set therecord straight on carbs – andwhich ones are best for bodybuild-ing and strength training in general.

A Carb Primer

For perspective, carbohydrates aregrouped into two general classes:complex carbohydrates and simplesugars. Found in whole grains, veg-etables, and fruits, complex carbo-hydrates are nothing more thansimple sugars linked together intolong chains. Your body digests thecomplex carbs into simple sugarsand releases them into the blood-stream as glucose. In the end, then,all carbohydrates are convertedinto glucose before they are used.

Starchy Carbs andFibrous Carbs

The Parrillo Nutrition Program fur-ther subdivides complex carbs intotwo classes: starchy carbs and fi-brous carbs. Good sources ofstarchy carbohydrates are pota-toes, rice, beans, oatmeal, andwhole grains, and good sources offibrous carbs include broccoli, let-tuce, spinach, green beans, aspara-gus, and other fresh vegetables. Onmy nutrition plan, you eat at leastone to two servings of starchycarbs and one to two servings offibrous carbs at each meal, alongwith a lean protein source.

High fiber foods such as fibrouscarbs contain cellulose, a plant car-bohydrate that humans cannot di-gest. Cellulose, provides bulk,which helps with elimination and isgood for your intestines. Also, fi-ber and protein slow the digestionof starchy carbs, resulting in amore gradual release of glucoseinto the bloodstream and more sus-

Based on this, you might think itwould not make any differencewhether you get your carbs fromstarch or simple sugars—but itdoes.

Available from candy, soft drinks,and other processed sugary foods,simple sugars are released into thebloodstream immediately, causinga rapid increase in blood sugar leveland an insulin surge. Becausesimple sugars are released fasterthan the body can burn them forenergy or store them as glycogen,insulin causes the excess to be con-verted to fat. Complex carbs, onthe other hand, must be digested, aprocess that slows down their rateof release into the bloodstream,resulting in a more moderate insu-lin release and a more uniform en-ergy level. Also, since they don’tcause as big an insulin release, com-plex carbs are not as prone to beconverted to fat. One hundredgrams of sugar will have a differ-ent effect on your body than onehundred grams of starch, eventhough both supply 100 grams ofcarbohydrate.


CLEARING UP THE CONFUSION OVER CARBS

tained energy levels. This way, in-sulin release is more moderate,rather than the sharp spike of insu-lin released in response to simplesugars.

Be sure to avoid simple sugars.These include not only processedsugar but also foods like honey,milk, and fruit. Milk contains lac-tose, or milk sugar. Fruit contains asimple sugar known as fructose,which is easily converted to fat inthe liver. Although fresh fruit andlow fat dairy products are healthy,nutritious foods, they contain a lotof natural sugars which are easilyconverted into body fat. So ifyou’re striving for ultimate leannessand a high energy level, avoid theconsumption of sugary foods, in-cluding fruit and dairy products.

tribution to the energy expendedduring very intense exercise ofshort duration, such as weight lift-ing. Lifting weights requires somuch energy so fast that aerobicmetabolism can’t keep up with thedemand. By the time oxygen canget from the lungs to the musclesand inside the cells, your set is al-ready over. Although glycolysis isrelatively inefficient, it offers theadvantage of generating energyinstantly upon demand.

One disadvantage of anaerobicmetabolism is that it produces lac-tic acid as a waste product. Lacticacid accumulates in the musclesand the blood and is responsible forthe burning sensation at the end ofthe set. The accumulation of lacticacid shuts down energy productionand forces you to stop and rest.Most of the lactic acid makes itsway from the muscles into thebloodstream. The liver is able toconvert the lactic acid back intoglucose so it can be used as fuelagain. The conversion of lactic acidback into glucose requires oxygen,and this is why you continue tobreathe hard for a few minuteswhile you’re recovering after a set.This pay-back from anaerobic me-tabolism is called “oxygen dept.”

How Your BodyStores and UsesCarbs

Your body can store only about 600grams of glycogen (the body’s stor-age form of carbohydrate), althoughthis probably varies according toyour training state, diet, and amountof muscle mass. Glycogen is storedmostly in the muscles where it will

The Body’s OptimumEnergy Source

Many experiments indicate thatcarbohydrate is the body’s pre-ferred fuel during exercise. Morethan 99 percent of the carbohy-drate is used in the body to formadenosine triphosphate, or ATP, thefuel source used directly by themuscles to power contractions.ATP is not stored by the body so itmust be constantly produced fromthe aerobic metabolism of carbo-hydrates, fatty acids, and aminoacids (aerobic means “with oxy-gen”). Carbohydrate is unique inthat it can also be metabolizedanaerobically (without oxygen).The anaerobic production of ATPfrom carbohydrate is called glyco-lysis. Glycolysis makes a big con-

The Parrillo Nutrition Program further subdividescomplex carbs into two classes: starchy carbsand fibrous carbs. On my nutrition plan, you eatat least one to two servings of starchy carbs andone to two servings of fibrous carbs at each meal,along with a lean protein source.



be used, and also to a small extentin the liver. Muscle glycogen is notreleased into the bloodstream andis only used by the muscle in whichit’s stored. After muscle glycogenstores become depleted, liver gly-cogen is broken into glucose unitsand released into the bloodstreamfor use by working musclesthroughout the body and by thecentral nervous system.

Your muscle glycogen reservesbecome progressively lower duringexercise. During long bouts of ex-ercise, glycogen reserves may dropto critically low levels - to the pointof glycogen depletion. You thenfeel exhausted and must stop ex-ercising or dramatically reduce theintensity. The point of muscularfatigue coincides with glycogendepletion. This is separate frommomentary muscular failure at theend of a set which is due to lacticacid accumulation. Glycogen re-serves can also be depleted gradu-ally over a period of days if carbo-hydrate intake does not match thatutilized during exercise. This feel-ing of fatigue from failure to ad-equately replenish glycogen re-serves is often interpreted as over-training. In some cases, overtrain-ing may be alleviated by increasedcarbohydrate consumption. Notgetting a good pump in the gym isa clue that you’re probably glyco-gen deficient.

Carbs and TrainingIntensity

The amount of carbohydrates youtake in affects your training inten-sity. In one study, a group of ath-

Generally speaking, the more carbsyou eat, the more carbs your bodywill burn for energy, and the morefat you eat, the more fat you’llstore. This is why athletes—andespecially bodybuilders—shouldeat a diet high in complex carbo-hydrates and low in fat, In fact,anyone interested in having a lean,high-energy body should consumea high-carbohydrate, low-fat diet.

ReferenceCostill DL, Bowers R, Branam G,Sparks K. 1977. Muscle glycogenutilization during prolonged exerciseon successive days. Journal ofApplied Physiology 31: 834-838.

letes consuming 300 to 350 gramsof carbohydrate per day was seento become progressively more gly-cogen depleted during successivedays of training (1). After severaldays, these athletes were unable tocontinue with heavy training. Incontrast, a diet providing 500 to 600grams carbohydrate per day wasfound to elicit a complete repletionof glycogen reserves, and athleteson this diet were able to maintain aheavy training schedule.

Of course, these numbers are notprescriptive. An individual athlete’scarbohydrate requirement dependson his energy needs, which in turndepend on the type, intensity, dura-tion, and frequency of exercise.Endurance athletes require themost energy and the most carbo-hydrates. The longer and harderyou train, the more carbohydratecalories you need.

Some athletes train so heavily thatthey have trouble consumingenough high carbohydrate foods tofuel their activities and replenishglycogen stores. Also, consuminga huge volume of food can causegastrointestinal distress, bloating, ordiscomfort, and is not conducive tooptimal exercise performance.

Carbohydrate drinks such asParrillo ProCarb™ are very use-ful in this situation, as well as forathletes trying to further increasecaloric intake. ProCarb™ is alsouseful during training and athleticcompetitions to help maintain en-ergy. This supplement containsslow-release starches (dextrins),rather than simple sugars such asglucose, sucrose, or fructose.

Some athletes trainso heavily that theyhave trouble consum-ing enough high car-bohydrate foods tofuel their activitiesand replenish glyco-gen stores... Carbo-hydrate drinks suchas Parrillo ProCarb™are very useful in thissituation



For fat loss, diet alone just doesn’tcut it. In one scientific study, weightloss was evaluated in two groupsof women: those who just dietedand those who dieted and exercisedaerobically. Both groups lost aboutthe same amount of weight, but thecomposition of their weight losswas different. The exercise grouplost a lot more fat, while the diet-only group lost mostly muscle.(1)Similar studies have turned up simi-lar results: When you try to lose fatwithout exercising, more of yourloss will be muscle and less will befat. Your goal must be twofold: toshed as much fat as possible andto develop additional lean muscle.Exercise can help you do that — ina number of ways.

Boost Your Metabolismwith Exercise

One key to burning more fat is torecharge your metabolism. Exercisecan help. When you exercise, yourmetabolism not only increases butalso stays elevated for a period oftime after you exercise. Scientistscall this response “excesspostexercise oxygen consumption,”also known as “caloric afterburn.”

You can maximize your own caloricafterburn in several ways. One in-volves the duration, or length, ofyour exercise session. In one study,five men rode a stationary bicycleat a moderate intensity, randomlyvarying the length of their rides

ample. It burns fat in two specialways — by increasing fat-burningenzymes in the body and by im-proving oxygen delivery. Let’s takea closer look at how these work.

Aerobic exercise increases yourproduction of special enzymes thatbreak down fat and enable the bodyto use fat as an energy source. Youneed higher levels of those en-zymes if you want to get lean.

Aerobic exercise also improvesyour ability to process oxygen anddeliver it to body cells. But howdoes this relate to fat-burning?Fatty acids drawn from stored fatare the largest reservoir of fuel wehave. In fact, normal-weight peoplehave about 100,000 calories worthof stored fat on their bodies —roughly enough to power 200 hoursof hard running. However, fat isnot converted as easily to energyas carbohydrate is. The reason hasto do with oxygen. The chemicalreactions involved in convertingcarbohydrates to energy don’t nec-essarily require oxygen. Therefore,energy can be supplied very rap-idly if needed. But for fat to beburned as energy, oxygen is re-quired, and the conversion processis a little more complicated.

Well-trained aerobically fit people,however, burn fat very easily. Theirbodies are efficient at deliveringoxygen to muscle cells. The moreoxygen these cells can get, the bet-

each day in 30-minute, 45-minute,and 60-minute periods. The re-searchers found that after the 30-minute ride, the metabolism stayedelevated for 130 minutes; after the45-minute ride, the metabolismstayed high for 205 minutes. Fol-lowing the 60-minute ride, the me-tabolism remained elevated for 455minutes.(2) So the longer youwork out, the greater your caloricafterburn and your ability to burnfat.

Another factor is intensity, or levelof effort exerted. Research hasfound that the higher the exerciseintensity, the longer the metabolismstays elevated afterwards.(3)

The type of exercise you do af-fects caloric afterburn too. Somestudies have shown that strengthtraining produces a greater caloricafterburn than even aerobic exer-cise. In a study of nine exercisers,researchers compared the metabo-lism-boosting power of strengthtraining to cycling during a 40-minute workout session. What theyfound was interesting: Strengthtraining produced a 36 percenthigher increase in metabolism overcycling.(4)

The Fat-Burning Power ofAerobic Exercise

Specific types of exercise havetheir own unique fat-burning ben-efits. Take aerobic exercise, for ex-


ANTI-FAT EXERCISE

ter the body can burn fatty acidsfor energy.

You can improve your own oxy-gen delivery system with a regularaerobic exercise program. Aerobicexercise enhances oxygen deliveryin two major ways: (1) by increas-ing the network of blood vesselsthat feed muscle tissue with oxy-gen and nutrients; and (2) by con-ditioning the heart to deliver moreblood with each beat. So the bet-ter conditioned you are aerobically,the more fat you can burn.

metabolism. Unless you strengthtrain, you could actually lose abouta half a pound of muscle a year –especially as you get older.

Do Both to Burn More

Want to dramatically burn fat byexercising? Do both types of ex-ercise, aerobics and strength train-ing. You’ll multiply your fat-burn-ing results, trim off inches, reshapeyour body, and dramatically im-prove your strength and endurance.The combination of aerobics andstrength training helps you com-pletely restructure your body.

As you develop lean muscle tissueand lose body fat, you’ll lose inchesalong with pounds. And you mayeven gain weight — but it will belean muscular weight. In the mir-ror though, you’ll appear trimmer,firmer, and more defined, exactlythe way you want to look.

References

1. Ross, R., et al. 1995. Effects ofenergy restriction and exercise onskeletal muscle and adipose tissuein women as measured by magneticresonance imaging. AmericanJournal of Clinical Nutrition 61:1179-1185.

2. University of Victoria. Cyclingfat. Canadian Journal of SportsScience; 13: 204-207.

3. Bahr. R., et al. 1991. Effect ofintensity of exercise on excesspostexercise oxygen consumption.Metabolism 40: 836-841.

4. Hogan, C. 1988. Strength.American Health , November, pp.55-59.

The Fat-Burning Power ofStrength Training

Strength training helps add muscle.The more muscle you have, thefaster your metabolism. A fastermetabolism translates into greaterfat-burning potential. Plus, addingjust one pound of muscle to yourbody helps you burn an additional18,000 to 25,000 calories a year.

So start strength training! If youdon’t, you could jeopardize your

Aerobic exercise increases your production ofspecial enzymes that break down fat and enablethe body to use fat as an energy source. Youneed higher levels of those enzymes if you wantto get lean.



They say that variety is the spiceof life. In bodybuilding this old clichéis often used as an excuse to avoidtried and proven exercises. Train-ing with barbells and dumbbellsusing basic exercises is the mosteffective way of growing muscleever devised, yet a lot of youngbodybuilders’ labor under the illu-sion that machines that mimic freeweight exercises are just as effec-tive as the free weight exercisesthey mimic. And that’s just not true.There are a whole host of physi-ological reasons for this but we’renot going to waste a lot of timegetting into why this is so; sufficeto say that the human body has towork harder, much harder, to keepa barbell or dumbbell in a specificmotor-pathway, to keep it in thegroove, than it does when using amimicking machine that has it’sgroove predetermined and frozenin place. Having to work harder tokeep the weight in a groove is agood thing when it comes to build-ing muscle. Easier is not better inthe world of muscle building andthis is just one reason why freeweights are superior to machines.

Another quick example as to whyineffectual machines are so popu-lar is that nine times out of ten youget to sit down or lie down when

you use them; people love to sit orlie when they exercise and if allthings were equal people wouldpick machines over free weightsevery time. But all things aren’tequal and that is the point folksmiss. Once we understand that freeweights are physiologically supe-

rior, we understand that the major-ity of our training time should bespent doing core free weight exer-cises and this is where the prob-lems begin.

The typical beginner or intermedi-ate trainee often complains, “I’mgetting burnt out doing the sameexercises over and over; I usemachines in order to get some va-riety into my training.” I don’t con-demn machines totally, but out of100% of your total time allotted totraining I would suggest you limitmachine training to 20-25% tops.Second point about machines: ma-chines that use cables; latpulldowns, cable crossover, triceppushdown, etc., are not machinessince cables allow you to cut yourown groove. Therefore cable ‘ma-chines’ are exempt. Third point; adip apparatus, pull up or chin bar,sit-up board or power rack also arenot classified as machines; theseare devices that allow you to doexercises that conform rather thanconfine, each allows you to carveyour own exercise motor pathwayand are therefore also exempt. Fi-

...the human body has towork harder to keep abarbell or dumbbell in aspecific motor-pathway,to keep it in the groove,than it does when usinga mimicking machinethat has it’s groove pre-determined and frozen inplace. Having to workharder to keep theweight in a groove is agood thing when itcomes to buildingmuscle.

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EXERCISE MACHINES

nally I would make a point that ifyou are inventive and clever youcan inject an amazing degree ofvariety into the old standard bar-bell and dumbbell exercises. Vari-ety is only limited by imagination.Too often trainees fall into a rutwhen they perform basic barbelland dumbbell exercises and if theywould simply modify, slightly orradically, how they perform theexercise they could and would dis-cover and experience radically dif-ferent physiological effects fromthe old standard movements. Hereare a few examples of how subtlealterations in how to perform anexercise result in wildly differentresults….

Bench press: Alter your gripwidth; the wider you go the morepectoral you use whereas a me-dium width grip causes the muscu-lar stress to be more evenly dis-tributed between pecs, front deltsand triceps. A narrow grip throwsthe stress onto triceps. Periodicallyuse dumbbell bench presses exclu-sively; this forces each arm to doits fair share. Learn how to pausepoundage on the chest; this forcesadditional fibers to contract.Bouncing a bar off the chest cre-ates momentum – bad for contract-ing the maximum number of fibers.

Incline bench press: Alter thegrip width; a wider grip isolates theupper pectorals while a closer gripspreads the stress amongst pec/delt/tricep. Dumbbell inclines re-quire each arm to work equally.Using a barbell allows one arm tolift slightly more poundage than the

other. Use dumbbells periodicallyand pause poundage on the chest– no rebound.

Dumbbell flyes: Don’t let a dumb-bell flye become a weird combina-tion of flye and dumbbell benchpress. Poundage should be moder-ate and arms held wide as theweight is raised and lowered.Arnold described a correctly per-formed flye as “like hugging a gi-ant tree.” Don’t fudge on the depth– too many trainees use way toomuch weight, do a half-ass benchpress and barely lower the weight.Use light weight and get big stretch!

Dips: An overlooked exercise anddepending upon technique can beprimarily either a pectoral exerciseor a triceps exercise. For pecstimulation, sink deep and slumpforward, push upward using thepecs to power upward out of thebottom. For triceps don’t sink be-low the point where the upper armsare parallel to the floor and lock outhard! Flex the triceps hard for 2-full seconds. Go deep and slumpfor pecs; go shallow and lock hardfor maximum tricep contraction.Once you can do 15 or more reps,start strapping on pounds aroundyour waist.

Squats: Stance width makes ahuge difference in the musculareffect: a wide stance with an up-right torso isolates the thighs togreater degree while a narrowstance requires great hip flexibilityand causes glutes and hamstringsto fire to a greater degree. Try to

stay upright; allowing the torso tobend forward as you rise up turnsa great thigh exercise into a piss-poor lower back exercise. Be sureand squat deep; more often thannot, when folks show me their squatstyle they barely go down – shal-low squats are worthless squats andthe biggest single positive changeyou can make is to start squattingdeep.

Leg press: Yes, the leg press is amachine but assuming you don’tallow leg presses to replace squats,this is a valuable quad exercise. Byaltering your foot placement on thepress plate you can elicit an amaz-ing variety of muscular effects. Toooften trainees stick with a singlefoot placement and a single strokedepth and then they complain thatthey’ve exhausted the leg presspossibilities. Try wide stance, me-dium stance, narrow stance; trypushing using your heels, try usingtoes only, the variations are limit-less.

Leg curl: Another machine butnearly irreplaceable for hitting ham-strings. Two variations to try: “slowstart” leg curls and full pull though.Leverage is really good for the 1st

4-6 inches of a leg curl stroke andtypically trainees generate so muchexplosion at the start that they lit-erally are able to toss the leg curlto completion using momentum.Purposefully use a slow start. Toomany trainees cut the rep strokeshort; pull the poundage all the wayto the glutes. I would advise youslash the weight and learn anew.

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consciously altering the speed weuse to push or pull changes the ef-fect and the end result of a par-ticular exercise. By slowing downor speeding up how fast or slowwe raise or lower poundage wetotally change the movement andthe effect upon the targeted muscle.Muscle fiber is stimulated in a to-tally different way when we alterour technique; and when we pur-posefully alter how fast or slow

Calf raise: Seated or standingthere are a couple tricks of thetrade worth revisiting. First, altertoe position: toes out, rise up ontothe inside ball of the foot; toesstraight ahead, rise up onto themiddle of the foot; toes turned in,rise up onto the outside of the foot.Even more important: commenceeach rep from a totally stretchedposition and at the top of each rephold the completed rep high on thetoes for several seconds, cramp-ing the calf.

Chin/pull-ups/pulldowns: Threevariations drastically alter the mus-cular effect: grip width, start andfinish. Obviously if you have beenusing a particular grip width, bychanging the width will dramaticallychange the effect on the latissimus.Equally dramatic is starting eachrep from a dead-hang; this elimi-nates rebound and breaks the con-centric/eccentric chain into two dis-tinct parts. Holding the completedrep and tensing the lats hard be-fore lowering ensures that the backand not the biceps do the work.

We’ve touched on just a few po-tential exercise variations, enoughto illustrate that the variety withinthe basic movements is sufficientto provide a lifetime of study andapplication. There exist enoughvariations within the key core ex-ercises to keep a serious body-builder busy for a decade. And wehaven’t even talked about repspeed. In addition to the incredibleamount of variety we’ve shared,describing different techniques andmethods used for pushing or pull-ing. We haven’t touched on how

poundage is lowered or raised.When we combine technical inno-vation with rep-speed innovationwe exponentially expand the pos-sibilities. Other critical variables arerep range, time between sets andsession frequency. Put it all to-gether and you have a mind blow-ing menu of potential methods andtactics you can use to perform anexercise.

So when I hear some rookie body-builder complain how bored theyare doing basic barbell and dumb-bell exercises I just shake my headand muse about the ignorant follyof youth. Henry James once said“Youth is wasted on the young.”And I sometimes have to agree; soplease, if you are a weight trainerbored to tears with doing the sameold exercises in the same old way– blame yourself! You can infuseas much variety as needed intoyour very next workout; the onlything stopping you is your imagina-tion and a clinging adherence to oldways and methods. Those whotruly seek to improve their physiqueare on the continual prowl for newand better methods; those who aresemi-serious will whine and com-plain, cling to old, comfortable in-effectual methods and look long-ingly at those shiny exercise ma-chines that beckon seductively –“come sit or lie down and push orpull half-heartedly…its just as ef-fective as those nasty old barbellsand dumbbells.” Those who allowthemselves to be seduced by ma-chines are doomed to sameness.Those who find ways to inject newtechniques into old school core ex-ercises will bust through to the nextlevel of physical development. Thechoice is yours.

...if you are a weighttrainer bored to tearswith doing the same oldexercises in the sameold way – blame your-self! You can infuse asmuch variety as neededinto your very nextworkout; the only thingstopping you is yourimagination and a cling-ing adherence to oldways and methods.

23 By John Parrillo



At our Parrillo certification campsone topic that always comes up ismuscle soreness as a result ofweight training. If you train as hardand as often as you are supposedto, muscles get sore. The type ofsoreness, the degree of sorenessand how long that soreness lingersdepends on a whole lot of interre-lated facts and factors. Scientistshave not nailed down with 100%certainty the exact reasons whymuscles become sore and whysoreness effects different peoplein different ways. Even though theindividuals may be subjected to theexact same training, soreness ef-fects everyone differently and todiffering degrees. Most expertsbelieve that muscle soreness iscaused by microscopic tears in themuscle fibers caused by intenseprogressive resistance training.Hard training causes lactic acid topool in muscles after a workout andcertain individuals are blessed witha physiologic makeup that adeptlyremoves waste products while oth-ers are cursed with inefficientwaste removal systems. Somepeople are born with systems bet-ter suited for dealing with wasteproducts and healing microscopicmuscle tears. Some people are ge-netically better equipped to dealwith the causes of soreness andremedy its effects while others areimpacted far more severely. Butthat’s life; some people are bornwith great height or blessed withwonderful singing voices but thatdoesn’t mean that shorter individu-als cannot become great basket-ball players or people less geneti-cally gifted cannot become greatsingers. Just because your physi-ology might not be quite as adept

at dealing with soreness as thenext fellow’s doesn’t mean that youcannot become a great bodybuilderand achieve 100% of your geneticpotential.

Science might not be able to iden-tify the exact cause of muscle sore-ness but the staff here at ParrilloPerformance has developed somevery practical methods for copingwith and alleviating intense sore-ness. Muscle soreness can be anunpleasant shock for a beginningweight trainer using our methodsfor the first time and can causethem to have second thoughtsabout the process. We assure themthat over time the degree of sore-ness lessens if the trainee guts itout and sticks with it. A beginnersubjected to an all-out, Parrillo-style leg routine usually cannotwalk right for a week afterwards:quads, hamstrings, glutes and lowerback experience incredible stiff-ness. It can be painful to walk,much less jog or run and climbingdown a flight of stairs the day af-ter a Parrillo leg routine, one thatincludes squats, leg curls, varioustypes of calf raises and high repbelt squats, is a painful experience.

There is a real possibility that thelegs might buckle if you negotiatea steep flight of stairs too quickly.Persevere and with each subse-quent leg workout the degree ofmuscle soreness will lessen. Doessoreness ever go away entirely?No – and in my opinion that is agood thing. A bodybuilder who ex-periences zero soreness after aworkout should consider the factthat perhaps they didn’t work hardenough. Soreness is a great indi-cator that you worked hard andblasted the muscle in a completeand thorough fashion. Too muchsoreness is not good and too littleis not good either.

Soreness is valuable; it allows usto determine if we are hitting thetarget muscles in the precise fash-ion required. If, for example, aftera workout designed to target thelatissimus dorsi, the next-day sore-ness is centered in the biceps andthe lats are not sore to any signifi-cant degree, then that informationis invaluable and indicates thatyour exercise technique is faultyand needs correction. If the nextday the targeted muscle is sore,you may rest assured that the tech-

Muscle soreness can be an unpleasant shockfor a beginning weight trainer using our methodsfor the first time and can cause them to havesecond thoughts about the process. We assurethem that over time the degree of sorenesslessens if the trainee guts it out and sticks with it.A beginner subjected to an all-out, Parrillo-styleleg routine usually cannot walk right for a weekafterwards: quads, hamstrings, glutes and lowerback experience incredible stiffness.



niques used are effectively hittingthe intended target. Parrillo-styleweight training stresses intensityand volume. I recommend thebodybuilder perform lots of exer-cises, using both low to moderaterep sets to build power and to buildmuscular density and high rep setsto etch in muscular detail. Sessionsshould be long and intense and of-ten and include forced reps, dropsets and other intensity-boostingmethods. Needless to say trainingin this fashion is extremely taxingand effective and the degree ofsoreness can be staggering whenfirst commencing this type train-ing. At our two day training campswe lead trainees through actualworkouts and more often than notthey come back for the second daystaggering and complaining aboutincredible muscle soreness andfatigue. This is typical and expectedbut it doesn’t stop us from hittinganother savage workout on thesecond day. We ask that they grittheir teeth and push through thesoreness and discomfort and tellthem that after a period of adjust-ment the intensity of soreness theyare experiencing will lessen. Over

time the body becomes better andbetter at dealing with the stressesand eventually soreness becomesan invaluable training barometer.

Nutrition is a huge factor in help-ing or hindering the muscle build-ing process. Nutrition can help orhinder soreness. If you are con-tinually supplying the body with keycritical nutrients, soreness will dis-sipate much quicker. On the otherhand if you under-eat and starvethe body overall recovery will bedelayed. After a high-intensityParrillo-style workout nothinghelps the body recover quickerthan consuming ample amounts offat-free protein and select carbo-hydrates. I designed what I con-sider the perfect post-workoutsupplement: 50-50 Plus™. Thisconcoction is roughly 50% proteinand 50% carbohydrate and comesin powder form and is quick andeasy to prepare and drink. It al-lows the serious bodybuilder to re-plenish the body with critical nutri-ents the instant the workout is com-pleted. A single serving of 50-50Plus provides 20 grams of high bio-logic value protein and 17 grams

of maltodextrin carbohydrate. Thewhey protein in 50-50 plus™ pro-vides amino acids necessary formuscle tissue regeneration whilethe maltodextrin carbohydrate re-plenishes glycogen stores and trig-gers insulin, a powerful anabolichormone. I recommend you mix aserving (or two) with water anddrink this powerful recuperativemixture 2/3rds of the way throughyour workout. This allows you totake advantage of a window ofopportunity (during which nutrientsare absorbed at up three times thenormal rate) and prevents energyfrom nose-diving before the work-out is completed.

Will a post-workout 50-50 Plusshake help curb soreness? Abso-lutely! Empirical, real world expe-rience has demonstrated time andagain that when muscles trauma-tized by a high intensity workoutare supplied with the nutritionalcomponents needed to affect re-pair, recovery is accelerated andsoreness is dramatically dimin-ished. Are there other methods thatcan help alleviate post workout anddelayed onset soreness? Yes thereare; in addition to target nutrition,deep tissue massage has beenshown effective at reducingmuscle pain. Stretching the targetmuscle in between sets helps dis-lodge toxins thereby reducingmuscle soreness. Cardio exerciseis beneficial, particularly if the se-lected aerobic mode uses exercisesthat work the muscles, limbs ortorso region where the sorenessresides. If the legs are sore fromweight training, 20-30 minutes onan exercise bike will flush wasteproducts out of the quads, calves

At our two day training camps we lead traineesthrough actual workouts and more often than notthey come back for the second day staggeringand complaining about incredible muscle sore-ness and fatigue. This is typical and expectedbut it doesn’t stop us from hitting another sav-age workout on the second day. We ask that theygrit their teeth and push through the sorenessand discomfort and tell them that after a periodof adjustment the intensity of soreness they areexperiencing will lessen.


THE PARRILLO APPROACHand hamstrings. Swimming or us-ing cardio machines that havepush-pull handles effectively ridarms, chest and lats of toxins.Whirlpools and dry heat saunas areeffective at promoting relief, espe-cially when alternated with coolshowers. If you combine Parrillo-style training with Parrillo-stylecardio and Parrillo-style supple-mentation – particularly post-work-out replenishment – and add hy-dro-therapy, heat or massage,soreness can be reduced quicklyand dramatically.

A certain amount of muscle sore-ness goes with any serious musclebuilding effort. By persevering and

pushing through we improve theefficiency of our toxin removalcapabilities and extend and expandour pain threshold. As Arnold theGubernator once pointed out, thosewho can go deep into the pain anddiscomfort zone can and will trans-form their physiques, those whocannot, “forget about it!” Optimallywe want to use soreness as a wayto access workout intensity anddetermine if we are successfullyhitting the target muscle. Over timethe body will acclimate to the rig-ors of Parrillo-style high intensityweight training. Through the useof nutrition we can dampen theimpact of soreness and at the sametime speed up the recovery pro-

cess. The quicker we can recoverfrom a weight training session thequicker we are able to tackle an-other muscle building session. Byusing a well thought out trainingroutine you can hit a muscle andthen rest the blasted muscle until itrecovers. In the meantime, hit an-other muscle located in anotherpart of the body. By using this zonesystem you are able to train harderand more often. Put it all togetherand watch as your physique trans-forms itself faster and to a greaterdegree than you dreamed possible.Don’t ignore soreness – but don’tlet it stand in your way!

After a high-intensity Parrillo-style workout nothing helps the body recoverquicker than consuming ample amounts of fat-free protein and selectcarbohydrates. I designed what I consider the perfect post-workoutsupplement: 50-50 Plus™.

PRSRT STDU.S. POSTAGE

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cincinnati, oh — july 9-10 · i’m dieting for a show i consume 300-grams of protein per day...

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