Daily Nutrition: Lean Bulk Edition

I get asked often how I am eating to keep the condition I hold while building muscle. Since we are at the end of Week 3 of my free “Basic & Big” 12-week lean bulk trainer I thought this would be a good time to give you another nutrition breakdown. Last Sunday was evaluation day and decided at that time to drop my 3 steady state cardio sessions (15 mins each), keep my 3 HIIT sessions, and add 50g of carbs daily to continue making my desired progress. It worked out great as I am up 1lb this week which was my goal. Below is what a typical day of my personal nutrition looked like this last week. I plan to continue eating this way this coming week until next weekends evaluation.

Start “Basic & Big” anytime HERE.
View daily trainer videos HERE. Please subscribe to my channel.
Download trainer PDF’s HERE.

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-Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete

My Daily Nutrition for Week 3 & 4 of “Basic & Big” while lean bulking:

5:00am: Upon waking
Glass of water
1 scoop whey

6:30am: Breakfast
1 cup Kodiak Cakes
Sprinkle of crushed walnuts
5 blackberries
Real syrup (just a little 🙂
Supplements: multi-vitamin, 2 Clean Burn, 1 Purcaf

7:00am: Breakfast 2
2 whole eggs and 5 whites

10:30am: Pre-workout
1 scoop Pre-Kaged

11:00am: Start of workout
1 scoop whey + 10g dextrose

11:20am:
1 scoop In-Kaged (sip until end of workout)

1:00pm: Post workout
1 scoop Re-Kaged + 20g dextrose

2:00pm: Lunch (1 hr after workout)
8oz lean protein (chicken, turkey, lean beef)
2 cups veggies
1 cup white (dry measure)
2 rice cakes
Supplement: 2 Clean Burn, Purcaf

5:00pm: Snack
1 cup plain non-fat Greek yogurt
Sprinkle of crushed walnuts
Light honey drizzle
2 rice cakes

7:00pm: Dinner
8oz lean protein
2 cups veggies
Carb: 1 cup white or sweet potato equivalent
Supplement: 2 Clean Burn

10:00pm: Before Bed
1 scoop Kasein (slow digesting protein)

Wittig is fueled exclusively by Kaged Muscle Supplements. Third party tested. Banned substance free. No artificial flavors or colors. There are NO alternatives. Get 15% off KagedMuscle.com with my code “Wittig15”. Get the gift of gains!

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Basic & Big: Week 2 Day 14: Evaluation

Week 2 Day 14: Active Rest & Evaluation

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Great job crushing Week 2 of “Basic & Big”. Things are only going to get BIGGER from here on out. It’s not supposed to be easy. Upon waking check and record your weight before food and drink. I recommend doing it only in your underwear and on the same scale. If you wish go the extra mile and take key measurements and take a progress photo. The more data you have the better decisions we can make with strategy moving forward.

I didn’t recommend making adjustments at the end of Week 1, but now that we are two weeks in it is time to evaluate and make possible adjustments to get personal progress on the road we would like. Here are the possible scenarios and my advice:

A. You are gaining around 0.5 to 1lb a week and digging progress. Muscle is building and fat gain is at a minimum.

Advice: Don’t change a damn thing. No need to change what is working.

B. My weight has not nudged at all. No weight gain muscle or fat.

Advice: Up calories by 200-300 (50-75g of carbs). Consider dropping two steady state cardio sessions this coming week.

C. My weight is going up too fast and I am gaining body fat.

Advice: Either back calories down 150-200 (35-50g of carbs) and/or add 5 mins to each steady state cardio session and 2-3 rounds to HIIT sessions.

Make small adjustments rather than drastic. Better to stick the course and go slow then skipping around all over the place. Commit. Flip flopping only results in no results. If you have any major questions or concerns here join me when I go live on IG Story Tuesday and Thursday around 1:30pm Central (this time might change slight based on my day). Rest up and relax today. Tomorrow starts Week 3 and we get heavy lifting in the 5-7 rep range. Get a good nights sleep because you are going to need it 😉

Get started at any time. Program guidelines and nutrition direction can be viewed HERE.

Subscribe to my Youtube.com/WittigWorks. Daily videos are archived HERE.

Downloadable workout PDF’s HERE.

Michael Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
WittigWorks.com
All socials: WittigWorks

Michael Wittig is a nationally recognized (Flex, M&F, Train Magazines) ISSA certified trainer with hundreds of client training hours logged, published author of 5 programs, IPE Natural Pro, and a Kaged Muscle and Ryderwear Athlete.

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Basic & Big: Week 1 Day 4: Home HIIT

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Week 1 Day 4: Home HIIT Thanksgiving Edition

Today is Day 4 of of “Basic & Big” 12-week lean bulk trainer. Starting the week of Thanksgiving may not seem ideal, BUT there is never a reason to wait to get healthier. Start now, come up with solutions, and drop the excuses. I was not able to make it to a gym here on Day 4, but we adjusted with a home HIIT workout and will get back to the iron tomorrow for Day 5. Now with that accomplished I can move on to some PIE! You can start this FREE trainer at anytime because the workouts are archived on my Youtube with downloadable PDF’s.

The guidelines and nutrition direction can be viewed HERE.

Subscribe to my Youtube.com/WittigWorks. Daily videos are archived HERE.

Downloadable PDF’s are HERE.

Happy Thanksgiving from my family to yours. See you back in the gym tomorrow. I will be making a visit to a YMCA here in Kansas for the coming leg beat down.

Michael Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
All socials: WittigWorks
WittigWorks.com

 

Day 4: Home HIIT
Optional: Warm up with a light 15 min jog.
Superset 1: Do these two exercises back to back without rest for 1 round. Do 4 rounds total.

Only 30-45 secs rest between rounds.

1a. Switch Jump Squats: 4 sets of 20 reps
(Note: If you cannot perform jump squats do regular body weight squats, but continue to change foot positioning from reulgar to sumo)

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1b. Switch Pop Up Pushups: 4 sets of 20 reps
(Note: If you cannot perform pop up push ups do regular push ups, but continue to change hand positioning from wide to close. If you can do pop up’s, but not 20 at once- finish with regular push ups)

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2. Half Burpee Side Hops: 4 sets of 12 reps. Only 30 secs rest between sets. (Note: One rep Pattern = Legs in, out, L, R, Center)

Sipping on that good Kaged Muscle Supplements In-Kaged Watermelon for my Thanksgiving HIIT workout. Tastes great and keeps me hydrated. 15% off Kagedmuscle.com w/code Wittig15.

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Michael Wittig is a nationally recognized (Flex, M&F, Train Magazines) ISSA certified trainer with hundreds of client training hours logged, published author of 5 programs, IPE Natural Pro, and a Kaged Muscle and Ryderwear Athlete.

Basic & Big: Week 1 Day 1

My “Basic and Big” 12-week ‘lean bulk’ trainer has begun! I am posting the workouts live daily on my Snapchat and IG Story (WittigWorks both). Then I will archive the videos on my Youtube in this “Basic and Big” playlist HERE. The guidelines and nutrition direction can be viewed HERE. Check this blog and my socials often for supplemental articles. I plan to go live on FB and IG (WittigWorks) at least twice a week Tues/Thurs ~1:30pm CT for a program Q&A. Let’s get BIG together.

Sincerely,
Michael Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
WittigWorks.com
All socials: WittigWorks

Day 1: Legs- Rep ranges 9-11
1. Squat: 2 warm ups 11 reps, 3 sets of 9-11 reps
2. Leg Press: 3 sets of 9-11 reps
3. DB Lunge 3 sets of 9-11 reps
4a. Superset Leg Extensions: 3 sets of 9-11 reps
4b. Superset Seated Leg Curls: 3 sets of 9-11 reps
5a. Superset Seated Calf Raise: 3 sets of 9-11 reps
5b Superset Hammer Uni-lateral Leg Curl: 3 sets of 9-11 reps
6. Calf Extension: 4 sets of 9-11 reps.

HIIT Cardio: Recumbent Bike Sprints- 20 secs high intensity/40 secs low intensity- 5 rounds.

Download the Basic & Big workouts in PDF format HERE.

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‘Basic & Big’ 12-Week Trainer Guidelines

We embark on this journey together. One that will push us to our limits, but we have each other to help keep us going. There is no quitting. No more excuses. Only doing. Welcome to “Basic and Big”. This is my 12-week ‘lean bulk’ trainer. The plan is to get BIG in a old school basic way. Nothing fancy or complicated. Just big lifts programed in a strategic, progressive way for serious gains. These will be shorter workouts and less volume than I am known for, but will give us more recovery time to grow.

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Here is how this trainer is going to work:

The Workouts: I will be filming the full workouts daily on my Instagram Story and Snapchat (WittigWorks both) live as I am doing them. The sets and reps will be laid out along with tips. At the end of the workout I will screen shot a summary of the entire days work. I encourage you to save the videos you need and screen shot the summary. I will then later upload the entire workouts to my Youtube.com/WittigWorks under the “Basic and Big” folder. So go subscribe.

Live Q & A’s: I plan to go live most Tuesday and Thursday afternoon’s to answer any questions you all may have. Some weeks I might pick other days. The times will vary. Watch for me. You can also send me questions through any of my social media.

The Schedule: In general. We will adjust some weeks especially around the holidays. The first few weeks will look like this, but things will change as we proceed stressing other muscle groups more than others.
Monday: Thighs, Hamstrings, Calves, HIIT
Tuesday: Back, Biceps, Traps, Steady State (live Q&A)
Wednesday: Chest, Shoulders, Abs, HIIT
Thursday: Calves, Hamstrings, Thighs, Steady State (live Q&A)
Friday: Back, Triceps, Traps, HIIT
Saturday: Steady State, Abs
Sunday: Off

View the archived videos HERE. Subscribe now to my Youtube.com/WittigWorks so you don’t miss a workout.

Download PDF’s of each workout HERE.

Guidelines and Nutrition

The Guidelines:

Journal: I highly recommend, no demand, that you keep a lifting journal noting the day, workout, exercises, sets, reps, and weights used. Be as detailed as possible. I will show photos of mine daily. Mine typically looks like:
Date, Body part: 
1. Exercise: reps/weight reps/weight reps/weight
2. Exercise: reps/weight reps/weight reps/weight

Sleeping: Do your best to get at least 7 hours of sleep each night. You will be working hard and putting a significant strain on your body. The recovery process is just as important as the lifting. The more rest you can get the better.

Weight Selection: Use a weight that allows you to hit muscular failure on or near the rep ranges indicated. If a weight is too light or too heavy continue to failure, but adjust the weight accordingly on the next set. It’s ok to repeat a set if the weight was way too heavy or too light. Keep your journal accurate so you can select the correct weight in future workouts.

Warming up: It’s always a good idea to warm up before lifting weights. I will typically jog, ride a stationary bike, or jump on a rowing machine for 5 minutes before lifting. Then on the first exercise of every superset I recommend doing 1-2 warm up sets with light weight in the 12-15 rep range.

Stretching: Stretching for a few minutes after your warm up is also a good idea especially before working your legs or back. I always spend time on my lower back and hamstrings.

Breathing: You should exhale while exerting force and inhale while performing the negative. Never hold your breath while lifting weights.

Lifting Partner: I do recommend you find a lifting partner with the same drive as you. Iron sharpens iron. Not only can lifting partners help motivate you, but they can help keep you safe. A few of the techniques I am going to share with you in this book are best done with a lifting partners assistance.

Lifting to failure: This means to do as many reps as possible with strict form until you cannot do another rep. Always ask yourself if your form is correct. Are you isolating the muscle you are working? It is best to have a lifting partner to spot you. Most importantly be safe!

Imbalances: Many people including myself have strength imbalances. One arm might be stronger than the other. In these cases only use DB exercises. If I have a barbell exercise listed, switch to a DB version. Always let your weaker side dictate the weight and number of reps. Don’t ever do more reps on your stronger side. If you are doing unilateral exercises start with your weaker side. Eventually, your strength levels will even out. Make sure you are using proper form on your weaker side otherwise lower the weight.

Weekly Weigh-in: Before you start this program weight yourself and take key measurements including calves, thighs, waist, chest, and arms. Note these in your workout journal. Then at the end of each week weigh yourself again. You can wait until the end of the program to re-do measurements. The goal is to gain 0.5 to 1.0 lb. of lean muscle per week.

Cardio: This is a ‘lean bulk’ program meaning that the plan is to put on the max amount of lean muscle while staying relatively lean. I have worked this way for the last several years to stay looking lean enough for modeling and sponsor work while putting on muscle. It’s a slower process, but I feel healthy and will keep you looking better. As a result I will be doing cardio throughout this program. We will be doing both steady state and HIIT (high intensity interval training) on alternate days.
Steady State: 15 mins stairs or your choice.
HIIT: 5 rounds of 20-30 secs intense and 30-40 secs moderate-light.

Lifting belts and straps: I feel weight lifting belts and straps are useful. But I don’t always recommend using them. You want your lower back and grip strength to develop naturally. So I personally only use my belt when I am squatting, deadlifting, or shoulder pressing very heavy weight. My light and moderate sets I do without a belt, so my lower back strengthens. But also, do what makes you feel safe. When it comes to wrist straps again, I only use them when necessary. You don’t want your grip to give out before the muscle you are working. Wrist straps come into play for me on heavy deadlifts, straight leg deadlifts, barbell shrugs, DB rows, and maybe super heavy pulldowns. If you use them all the time your grip strength will not develop.

Nutrition: Let me just say plainly that if you are not eating right, you won’t get the results you want. You have to take nutrition seriously. This will be difficult for some of you, but if you are going to sweat in the gym don’t you want maximum results? I will break this down for you and make it as simple as possible. Our bodies need the macronutrients: Protein, Carbohydrates, and Fats. I recommend determining food intake by macronutrient amounts rather than calories. Read labels and use Google to figure out what macronutrient profile your food contains.
Gaining Lean Muscle:
Protein: 1.5 grams per pound of body weight
Carbs: 1.5 to 2.0 grams per pound of body weight
Fats: 0.65 grams per pound of body weight
*1 pound = 0.454 kg
I recommend starting with 2.0 grams per pound of carbs. If you start gaining too much body fat lower the amount of carbs down to 1.5g. If you are overweight, out of shape, and over 230lbs use 230 for your calculations until you are below 230lbs. If you are over 230lbs, but muscular, use your own body weight.

Nutrition Guidelines:
1. Drink more water. The Institute of Medicine determined that an adequate intake of water is roughly 3 liters (about 13 cups or 1 gallon) per day. I try to drink at least 1 gallon a day.
2. Avoid processed foods. This includes most things in boxes, cans, and wrappers.
3. Don’t add salt, sugar, or butter. Use natural seasonings whenever possible. Check out http://www.flavorgod.com for natural seasonings that taste incredible.
4. Spread your meals, snacks, and shakes out over 6-8 servings a day. Upon waking try to eat every 2-3 hours. You should bring in more calories before high energy events. Fewer calories before long periods of sitting or sleeping.
5. You can allow yourself several planned cheat meals a week. Eat and drink whatever you want until you are comfortably full. Plan ahead and eat a little less before and after these planned cheat meals. I typically give myself 2 cheat meals a week plus a sweet treat.
6. The key to eating healthy and bringing in the proper amount of food on a daily basis is proper planning. Always think ahead and make sure you have the foods available and prepared before you run into trouble. Consider a meal management bag so you are always prepared. I use bags by Fitmark. Check them out at Fitmarkbags.com. Get 15% off with my code Wittig15.
7. Drinking a high quality Whey protein shake immediately after workouts is always a good idea for recovery. I personally take Kaged Muscle’s Re-Kaged after every workout. More information on this in the supplement section.
8. Try to avoid fast food unless it is for a planned cheat meal. Even the “healthy” choices are typically not very healthy.
9. Eating properly and exercising with intensity are priority. If you are doing both of those things some supplements can help assist with your goals. They are not a requirement, but can definitely help. Read the Supplement section for my recommendations.

Part articles and videos you might find useful:
Lean Bulk vs Cutting Diet
My Go To Lean Snacks
My Lean Bulk Nutrition
5 Healthy Snacks
My Daily Nutrition

Supplements:
Supplements are not absolutely necessary to build muscle. If your nutrition and exercise are not on point supplements are a waste. But if you are eating right and working out with intensity the right supplements can give you more energy, help you build muscle, and recover faster. Let me put it this way, “Extra-ordinary lifestyle requires extra-ordinary nutrition”. Read the Supplement guidelines below to see what I am personally taking and recommend.

I have never taken steroids or any illegal performance enhancing drugs and do not recommend that you consider taking them. I exercise for health first and then physique. Supplements are not absolutely necessary to reach your goals, but they can surely help if used properly. Remember if you are not eating correctly or working out with intensity, supplements can be a waste. Let me put it this way, “Extra-ordinary lifestyle requires extra-ordinary nutrition”. I am honored to an official Athlete for Kaged Muscle supplements. When I stand behind any company it’s because I am personally passionate about it. Read the Supplement guidelines below to see what I am personally taking and recommend.

Here is why I am a Kaged Muscle Athlete:

  • Manufactured in FDA inspected and NSF certified facility.
  • Banned substance free- BSCG certified.
  • 3rd party tested for label accuracy.
  • No artificial flavors, colors, or dyes.
Highest quality ingredients in the correct dosages for maximum results.
  • Every ingredient and dosage is on the label.

Get 15% off everything Kagedmuscle.com with my code “Wittig15”. If you dig and appreciate this trainer please use my code as it helps me and allows me to continue releasing free trainers to you.

Re-Kaged: Fast digesting whey protein. Drink immediately after workouts and sometimes between meals when you are in tight situations.
Pre-Kaged: Pre-workout primer. Drake 30 minutes before workouts.
In-Kaged: Takes off where Pre-Kaged leaves off. Start sipping at the beginning of your workout and slowly until the end.
Hydra charge: I often drink this in 16-20oz of water with meals and following to make sure I stay hydrated and keep me from over eating. Twice a day I add Kaged Muscle Glutamine and BCAA’s to the mix for that extra recovery edge.
Kasein: Slow digesting protein ideal to drink before bed to help prevent muscle breakdown while sleeping. The chocolate is bomb.

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My ‘Worlds’ Posing Routine

I recently competed at the all-natural IPE World Championships Pro Men’s Physique in Kansas City, MO on November 11th. As pros we are able to choose the music for our posing routine. Being the WWE fan that I am I went with Finn Balor’s entrance music. Although I might have rushed a few parts out of excitement I was really happy with how it all turned out. Finn’s music is rather epic. Music by CFO$.

The great thing is I had a chance to meet Finn just the month prior when WWE Raw was in Tulsa, OK. He was super friendly and complimented me on my pre-contest condition. My sons and I have always been Finn fans. I have a few friends who are in the WWE and I am hoping they share this video with Finn. Next competition I am thinking of using Hulk Hogan’s entrance music and tearing my shirt off. What do you think?

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Check out my “Getting Raw with WWE” blog HERE.

Check out my World Championships weekend bloe HERE.

-Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
WWE Fan 🙂

The World Championships

This is the memory I will have for many years of Nov 11, 2017 at the IPE World Championships. It may not have went down how I dreamed, but it went down perfectly.

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Let’s back up 24hrs though…I was happy that my wife Stacie was able to join me for the trip to Kansas City for this competition. It was a nice little getaway for us and she was very supportive and encouraging (just scored some bonus points there 😉 I am extremely thankful to our parents Steve and Pat for coming down to watch our 4 children.

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We stayed at the “host” hotel which is extremely convenient because there is always lots to do the day before a contest and it all happens at the host hotel: registration, polygraph, spray tanning, and competitors meeting. What I love about the International Pro Elite is that they take natural competitions seriously and polygraph everybody as well as liquid testing for top placements.

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Of course I could barely sleep the night before the contest. Between excitement, having to pee numerous times, and get up at 4:30am to start eating sleep was scarce. At that point I just stayed up to continue eating and prepare for the battle to come. Stacie and I showed up at the performing arts theatre around 7:30am Saturday, Nov 11th. What is great about the IPE organization is that it’s like a big family. While we are all mentally and physically preparing for the competition we are also hanging out and having a good time as the top photograph shows. The Pro Elite World Championships was the best of the best. They came from all over including Africa, Maryland, New York. Cayman Islands, Wisconsin, England, Canada, and more. Athletes had to qualify with top pro placings to even compete at this event. There were 15 other competitors in my Pro Men’s Physique class and it was stacked. All the guys had amazing physiques. I did not get a top placing, but I have zero regrets because I know I came in at my absolute best and hopefully inspired many along the way. It was an honor to be able to stand on the World stage with such amazing athletes.

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Where the real fun and memories took place…

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(My friend Eric Murphy who took 3rd at the Worlds)

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(Top L: Anthony Pieper who took 2nd place at Worlds, B.L: Oscar Leon)

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(Cyrus Russell from Africa)

Congratulations to all these guys. Special thanks to the International Pro Elite, John Arnold, Keith with HunterBodies Fitness for putting on a high-caliber event, a platform for natural athletes, and a friendly community. Thank you John with Team Gorman for your friendship and expert coaching. I am proud to be a part of all this.

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(Right off stage from pre-judging with coach John Gorman)

Now it’s time to enjoy the coming holiday’s with family. It doesn’t stop here for me. This is a lifestyle and I will be back in the gym on Monday. What’s next for Wittig? I plan to keep inspiring, motivating, and working to better myself and this world. Specifically I need to finish my next ISSA personal trainer course (my 4th) and my new e-book trainer currently in progress. I will step on stage again in 2018. Thank you all for your amazing support and many messages I’ve been receiving before and after the show. You are loved.

Extremely Blessed,
Michael Wittig
ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
All socials: WittigWorks