“Dumbbell Devastator” 4-week Program Guidelines

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My intentions when writing this 4-week program was to give you a pathway to literally transform your body and health anywhere, anytime with minimal equipment. This program can be done at home, gym, or hotel room. Excuses are now not excused. You can do this as a supplement to your regular gym work or completely as a stand alone. I designed this program to be effective for a beginner as well the highly experienced. It’s perfect for both men and women. Don’t think for a second that because this is a home trainer I will let you off easy. If anything because of the creativity involved in this program I will push your limits and take you places you maybe have not gone before. My motive is never to destroy people with my workouts, but help them be their best by challenging their physical and mental capacity. Prepare to be challenged!

Let me share just a little bit about me your trainer. I am a husband of 18 years and father of four firstly. After my long career in the music industry as bassist for the Christian rock band Pillar I jumped head first into my other passion in life which has always been fitness. I am a ISSA Certified Personal Trainer with multiple certifications who works at Elite Training Tulsa (Tulsa, OK, USA) on a daily basis as head trainer and manager as well as my personal online platform (WittigWorks). I was recently recognized by ISSA as their Honor Graduate in 2018 out of 300,000 trainers world-wide. I am also a IPE Natural Pro 3x champion and World Champion competing in Pro Men’s Physique. I do this 100% naturally at highly tested events at age 42 against many half my age. I am a sponsored athlete with some of the best companies in the fitness industry including Kaged Muscle Supplements, Ryderwear, Swole ‘Oclock, Kodiak Cakes, and Fitmark Bags.

The nutrition aspect of this program is geared towards transforming your body by lowering body fat and holding if not building lean muscle. I highly suggest taking a ‘De-load’ week before starting this program: workout at 60% volume and weight stopping before failure.

I look forward to seeing and hearing about all your hard work. Please tag me on social media daily as you work through this program: @WittigWorks #DBDevastator.

Annihilate to Motivate,
Michael Wittig

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Dumbell Devastator program PDF’s Here:

PDF’s with photos: https://drive.google.com/open?id=1YxOJ2jlg-d6JCo5YHgdxxrnbuBHNzodR

PDF’s with no photoshttps://drive.google.com/open?id=1Bm_ScS4jdU9O8SmqwyjyfJr24IUW7XRX

*More PDF’s will be added each week.

Please do this: If you are hitting the program please share, tag, and talk about it on social media as much as possible. We are talking Facebook, Instagram, Story, Snapchat, etc. Tag me at WittigWorks on all socials and use the hashtag #DBDevastator and #WittigWorks Then I can follow all of your progress. This is a team effort!

Recommended Equipment: Here is a list of some minimal equipment that would be ideal for this program and just to have at home in general. Some of these are great for travel as well.

  • Light Dumbbells: I would recommend the hard hexagon type over rounded. They lay flat on the ground when needed and can be pressed together more easily. On the minimum try to have a pair of 5’s, 10’s, and 15’s. If you have heavier that is even better. Remember this: There is a trick way to hold a 5 along side a 15 to make a 20 and so on. The smaller dumbbells like these can be picked up at Walmart fairly inexpensively.

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  • Resistance bands: I personally use Ripcords and really recommend the full set with the door attachment. Any bands can really work, but this set is awesome. I am not endorsed or associated with Ripcords. I have just enjoyed using them for the last 10+ years. You can find them on Amazon.

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  • Furniture Floor Sliders: These can be found at Walmart or Target and are made to put under heavier furniture for easy moving. Well, we are going to put our heavy bodies on them and do all kinds of exercises. These work great on carpeted areas. Note that in some cases hand towels or even socks will work on smooth, hard floor surfaces.

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The Schedule: Below is the split that will be used for this program. Shift the days as needed, but I recommend keeping this order. This is a 4-week long program. 

Monday: Legs
Tuesday: Back/Biceps/Abs
Wednesday: Chest/Triceps/Delts
Thursday: Legs
Friday: Upper Body
Saturday: HIIT/Abs
Sunday: Off

Cardio: Since this program has a transformation challenge upon launch we will be a little more aggressive with cardio than some of my other programs. Steady State times will increase weekly as well as the number of HIIT rounds. I suggest always doing HIIT immediately after your workout session. Steady state cardio can be done after workouts or at another time of day.

Week 1 cardio protocol:

Monday: 20 mins steady state
Tuesday: HIIT 7 rounds
Wednesday: 20 mins steady state
Thursday: HIIT 7 rounds
Friday: 20 mins steady state
Saturday: HIIT 7 rounds
Sunday: Off (Active Rest)

Week 2: 25 mins steady state; HIIT 8 rounds.
Week 3: 30 mins steady state; HIIT 9 rounds.
Week 4: 35 mins steady state; HIIT 10 rounds.

I do have a treadmill and recumbent bike at my house, but I know this is not the case for everyone. Use what you have access too. If you have nothing jogging or brisk walking will work for your steady state cardio. My go-to HIIT rounds at home might be recumbent bike, outside sprints, or more creative in-home moves some of which I will share with you guys. My HIIT rounds are typically 30 secs all out and 30 secs rest. I may vary that up a tad depending on what I am doing, but each round and rest period is typically one minute.

Guidelines and Nutrition

The Guidelines:

Journal: I highly recommend that you keep a exercise journal noting the day, workout, exercises, sets, reps, and resistance used (color of resistance band). Be as detailed as possible.

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 exercise.

Resistance Selection: Use a resistance that allows you to keep proper form and hit near muscular failure around the rep ranges indicated. If a weight is too light or too heavy continue to failure, but adjust the resistanceaccordingly 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. Since we are working at home and are limited on heavy resistance we will incorporate slower tempos. This program will be unique because you can go quite heavy when combining lighter dumbbells with resistance bands together.

Warming up: It’s always a good idea to warm up before exercise to prevent injury and perform better. I will typically jog or ride a stationary bike for 5 minutes before intense exercise.

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 doing resistance training.

Imbalances: Many people including myself have strength imbalances. One arm might be stronger than the other. Always let your weaker side dictate the resistance 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 weigh yourself and take key measurements including calves, thighs, waist, chest, and arms. Note these in your workout journal. Do this first thing in the morning upon waking before food and water. Weigh-in’s should be done weekly on Sunday mornings wearing only underwear.

Adding Extra Gym Work: While not mandatory some of you may be doing this program as a supplement to your gym work. If this is the case I would recommend keeping the extra lifting volume low and lift heavier after warm ups. Stick to the same split and work the same muscles. I would recommend 2-3 exercises, 4-5 sets of each, all in the 6-8 rep range for larger muscle groups. Stick to the bigger compound movements like squats, deadlifts, bench press, incline press, barbell rows, etc.

Nutrition: 

How we eat is the foundation of any fitness program. This is often the most difficult part for many. If you can put your head down and be consistent all your hard work pay off with results. We will be eating high protein, low fat, and cycling carbs gently. Our bodies need all the macronutrients: Protein, Carbohydrates, and Fats. I recommend determining food intake by macronutrient amounts. Read labels and use Google to figure out what macronutrient profile your food contains.

Protein: 1.25 grams per pound of body weight
Carbs: Low Off day: 0.75g, Med: 1.0g, High: 1.25g
Fats: 0.25g
*1 pound = 0.454 kg

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.

Monday: High Carbs
Tuesday: Medium Carbs
Wednesday: Medium Carbs
Thursday: High Carbs
Friday: Medium Carbs
Saturday: Medium Carbs
Sunday: Low Off

*We will have weekly check-in’s on Sundays to evaluation progress and I will make recommendations on adjustments based on your results.

*Muscle Builder Add-on: Some of you have expressed interest in using this program to build muscle rather than cut. In this case I would recommend follow the macros listed below, do less cardio, and consider the additional gym work option mentioned above keeping volume low and lifting heavy.

Protein: 1.5 grams per pound of body weight
Carbs: 1.75g, Off day: 1.25g.
Fats: 0.40g
*1 pound = 0.454 kg

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. My exception to the rule is Kodiak Cake products made with 100% whole wheat. I use their mixes very often especially on my high carb days.

3. Minimize salt, sugar, or butter. Use natural seasonings whenever possible.

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. Regarding ‘Cheat Meals’: I do give myself 1-2 cheat meals a week up until two weeks before a contest. But feel free to be hardcore and have zero. That is up to you 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 will typically have this on my High carb day.

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 highly recommend FitMarkBags.com. Get 15% off all orders 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 below.

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:

My Kaged Muscle Cutting Stack

The Truth About Supplements

Keeping Muscle While Cutting

My Daily Nutrition: Diamond Cutter Edition

Lean Bulk vs Cutting Diet

My Go-To Lean Snacks

5 Healthy Snacks

My Daily Nutrition

 

Supplements:

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 can help you reach your goals if you are working out with intensity and eating properly. 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.

  • High quality ingredients. 
  • Every ingredient and dosage is on the label.

Get 15% off everything Kagedmuscle.com with my code “Michael15”. 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.

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Re-Kaged:Fast digesting whey protein. Drink immediately after workouts and sometimes between meals when you are in tight situations. These macros are calculated in my daily intake. If you can only get one supplement this is what I recommend.

Pre-Kaged: Pre-workout primer. Drink30 minutes before workouts. I have been taking Pre-Kaged for over two years now and have never had to cycle off. It still hits me just right everyday.

In-Kaged: Takes off when Pre-Kaged starts to taper down. Start sipping about 15mins into your workout until the final sets. This is what I drink during my own home workouts.

Whey Isolate: I always have one scoop of whey upon waking and another scoop at the very beginning of my workout.

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. I will often add a scoop of Glutamine, Citrulline, and Creatine HCL.

Clean Burn: Metabolism booster and attacks fat loss at multiple angles. I have two caps with each breakfast, lunch, and dinner. I always take Clean Burn when cutting for contest prep.

Ferodrox: New testosterone support matrix. Ideal for men/women over the age of 30 to help boost natural testosterone production. I used this during my last contest preparation and definitely felt a difference in strength and overall vitality especially during the weeks leading up to a contest when body fat is at it’s lowest which typically causes a dip in testosterone.

Kasein: Slow digesting protein ideal to drink before bed to help prevent muscle breakdown while sleeping. The chocolate is bomb. These macros are calculated in my daily intake.

In addition to these Kaged Muscle products also take the following:

Multi-vitamin: There are several brands I trust and I take these in the morning with breakfast.

Vitamin C: I’ve gotten in the habit of taking an extra 1000mg daily to keep my immune system functioning at it’s highest level.

Dextrose: I add 10g into my whey isolate at the beginning of my workout and another 20g in my post-workout Re-Kaged. These carbs are included in my total daily macro count.

 

Dumbbell Devastator FAQS:

  • Is this program free? Are there any strings attached? It is absolutely free with no strings attached. Feel free to share it with your family and friends.
  • Where can I find the program? I will have links to the program on WittigWorks.com and all my socials (WittigWorks) including a link in my IG profile. Start at the program “Guidelines”. There are links to the Drive folder with all the daily PDF’s and Youtube Playlist with all the daily videos. The program will be posted November 15.
  • Do I have to participate in the “Transformer Challenge” to do Dumbbell Devastator? No, the program is open to anybody to do at anytime. The Challenge is completely optional.
  • Is this only for men? No, this program is for men and women both.
  • What is the focus of this program? I originally designed it as a cutting program, but because of requests I included a few ‘add-on’s’ to use it as a muscle builder.
  • How long are the workouts? Approximately 45 minutes depending on the day and time you take for rest periods in addition to cardio which can be done at separate times of the day.
  • What If I don’t have access to a gym? This program was designed to be done anywhere with minimal equipment. You do not need a gym. But you can do the program at a gym if you wish.
  • If I have access to heavy dumbbells do I need to get bands as well? I recommend using the bands as well. Bands add a different kind of resistance that you will feel. Use both as recommended.
  • Do I have to use supplements? No, results are not dependent on supplements. Your nutritionand workout intensity will always be the most important, but if those things are in place the proper supplements, like Kaged Muscle, can help. There is a reason I use them.
  • What if I have a particular medical condition and have to eat a certain way? Always talk to your doctor and listen to their guidance first and foremost.
  • What if I have a injury or limited range of motion and cannot do some of the exercises?Always talk to your doctor and listen to their guidance first and foremost. Then modify based on your doctor or therapists suggestions.
  • Is this program for advanced or beginners? This program is for everybody at all levels of fitness. Some may need to modify an exercise here or there. If one is really strong use a heavier gauged band and heavier dumbbells. If the extra resistance is sometimes too much use just a light bandor even just body weight. Adjust this program as necessary, but always challenge yourself.
  • What if some of the exercises are above my ability level? Modify and adjust the program as necessary. I will often have notes on how to lower the difficulty of an exercise.
  • What if I have a question about the program that is not answered here? You can always email me at Michael@WittigWorks.com.
  • Will you be going live at all to answer program questions? Yes, I plan to go live between Nov 15 until Dec 23 at least three times a week. Watch for me on my IG (WittigWork) to catch those sessions.
  • Where can I get information on the optional Transformer Transformation Challenge: My optional challenge with over $1500 in prizes runs Nov 26 to Dec 23, 2018. Information can be found HERE.
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“Transformer Transformation Challenge”

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Along with the release of my new free program “Dumbbell Devastator” I am rolling out my first transformation challenge to go along with the program as extra motivation and accountability. This challenge is optional. You can do this new program without entering the challenge, but…why not? I am giving away over $1500 in prizes to the winner and (2) runner ups. This challenge is just another tool to help you all be your best during a time of the year most people slip. Here is the important information and details for this challenge.

Get the free “Dumbbell Devastator” program HERE

Dates: The challenge officially begins Nov 26 and runs until Dec 23 (Central Standard Time Zone). So between Thanksgiving and Christmas Eve.

Who can enter: Everybody 18 or over. This is open world-wide to men and women. It is completely free to enter this challenge. Please make sure you are cleared by your doctor to do physical exercise or increase your exercise intensity. If you have any medical conditions please refer to your doctor on what movements you can do and/or your nutrition.

Prizes: The winner of this challenge will win the following:

Runner Ups (2):

*Some prizes may not ship outside the USA so they are subject to change. **Depends on location of winner for a in-person possibility. The online training is guaranteed. The companies listed are not officially sponsoring this challenge. The prizes have been contributed by them or myself personally.

When are winners announced: The winner and (2) runner up winners will be announced  December 30th and prizes will start going out January 2nd.

How to enter the Transformer Transformation Challenge: Just email me at Michael@WittigWorks.com with “Transformer Challenge” in the title. Send me the follow in that email:

  • Before photos: Tasteful showing front, side, and back.
  • Full name, mailing address, weight, height.
  • Instagram link

How are winners picked: My team and I will be choosing the winners based on their Before/After photos and overall visible progress made.

Please do this: If you are hitting the program and/or this challenge please share, tag, and talk about it on social media as much as possible. We are talking Facebook, Instagram, Story, Snapchat, etc. Tag me at WittigWorks on all socials and use the hashtag #DBDevastator and #WittigWorks Then I can follow all of your progress. This is a team effort!

Where do I find the “Dumbbell Devastator” program: Here.

What if I have addition questions: It’s best to email me at Michael@WittigWorks.com or you can hit me up on your social media platform of choice “WittigWorks”.

 

“Dumbbell Devastator: Optimum Transformation” coming in November!

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Big Wittig Announcement! Due to a marketing time line change my home trainer ‘Krib Karnage’ with my Kaged Muscle is getting pushed back a bit. Once we know that firm release date you will be the first to know. BUT Wittig promised you all a home trainer and I plan to deliver. So get ready for “Dumbbell Devastator: Optimum Transformation”. FORGET Jan 1st and New Years Resolutions. We are going to make life changes together starting now. 

This FREE program can be done at home or anywhere using light dumbbells, resistance bands, body weight and a combination of them all. I plan to transform your physique by building muscle and cutting you up. Perfect for beginners to advanced, men or women. This program can be a supplement to your gym work or a complete stand alone. I will be providing daily PDF’s, daily videos, nutrition guidance, and live Q&A opportunities each week. Will this program be better than “Krib Karange” The answer is no because they will BOTH be awesome.

The ‘Transformer Transformation Challenge”

Along with this program I will be running a transformation challenge that will be open to everybody world-wide with over $1500 in prizes to the winner. Registration for the challenge begins on Nov 15th and will officially run Nov 26 to Dec 23. So we are talking right after Thanksgiving and before Christmas. Instead of letting ourselves go and waiting until January 1st we will get a kick start to the New Year by being awesome now. Details for the my Transformer Challenge will be posted Nov 15th. You will just need to email me at Michael@WittigWorks.com with “Transformer Challenge” in the title, let me know you are in, and include tasteful “before” photos (front, side, back). Submissions for the challenge will be accepted now until Nov 25th. Prizes will include cash, Ryderwear apparel, Swole O’Clock watch, Kaged Muscle Supplements, Fitmark meal management bag, Gripped Fitness Audio headphones, Kodiak Cake gift box, 3-months of online training with me OR in-person workout with me (restrictions apply), and an ISSA personal training course scholarship. Specific details for the my Transformer Challenge will be posted Nov 15th.

Here are the important dates and what you will need to get the most out of the program:

Important Dates: 

Now: Start gathering the very small amount of equipment you will need and supplements. Both are listed below.

Nov 15: The program guidelines, nutrition, supplement list, and first week or two of workouts will be posted as well as the fine details to the “Transformer Transformation Challenge”.

Nov 15 to Nov 25: Registration for the transformation challenge will be accepted. You can register early now if you wish.

Nov 26: The Devastator program and challenge officially begins.

Dec 22: The final workout of the Devastator will go down.

Dec 23: Program wrap up and final weigh-in.

What you will need:

  • Resistance bands: I personally use Ripcords and really recommend the full set with the door attachment. Any bands can really work, but this set is awesome. I am not endorsed or associated with Ripcords. I have just enjoyed using them for the last 10+ years. You can find them on Amazon.

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  • Light Dumbbells: I would recommend the hard hexagon type over rounded. They lay flat on the ground when needed and can be pressed together more easily. On the minimum try to have a pair of 5’s, 10’s, and 15’s. If you have heavier that is even better. Remember this: There is a trick way to hold a 5 along side a 15 to make a 20 and so on. The smaller dumbbells like these can be picked up at Walmart fairly inexpensively.
  • Furniture Floor Sliders: These can be found at Walmart or Target and are made to put under heavier furniture for easy moving. Well, we are going to put our heavy bodies on them and do all kinds of exercises. These work great on carpeted areas. Note that in some cases hand towels or even socks will work on smooth, hard floor surfaces.

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  • Supplements: I will be posting all the nutrition details for this program on Nov 15th, but I want to give you a heads up on my highly recommended supplement list if you wish to do everything to the maximum. Remember nutrition and working out are always priority. If those things are in place the proper supplements will help you work harder and recover faster. I only use Kaged Muscle Supplements because they are third party tested, properly labeled, and effectively dosed. Here is what am taking now and will be taking during the program: Re-Kaged (post workout), Pre-Kaged (pre-workout), whey isolate (extra protein and cooking), Hydracharge Glutamine (to go in the Hydracharge), and Kasein protein (before bed). I do take other Kaged products, but these would be the most effective. Get 15% off KagedMuscle.com with my code “Michael15”. Using my code helps me to continue creating free programs for you all.

 

While minimum equipment will be needed I promise you we will get maximum results. I am excited to share my knowledge and passion for fitness with you all so you can be your best going into 2019. If you plan on doing the Devastator please help me get the word out and share this news with your friends. Tag me @WittigWorks and use the hashtag #DBDevestator. Time to Transform Let’s Rollout!

-Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
All socials: WittigWorks

Michael Wittig is a nationally recognized (Flex, M&F, Train Magazines) ISSA certified trainer, published author of 5 programs, produced 3 daily video trainers (Basic & Big, Extreme Load Training, Diamond Cutter), IPE Natural Pro 3x Champion and Master World Champion (Men’s Physique), and a sponsored Athlete with Kaged Muscle Supplements, Ryderwear, and Swole O’Clock.

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The First IPE “Master World Champion”

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Three weeks ago we won the Pro Master Men’s Physique class at the Windy City Natural and this last weekend we stacked it by winning the first ever IPE Pro Master World Championship. So now I can officially say I am a natural Pro 3x Champion and World Champion. But I didn’t get here alone. This was a team effort that included God, my family, so many influential friends, my coach John Gorman with Team Gorman, and all of you for the daily encouragement. Big thanks to my friend Jason Fountain for coming to Memphis, TN with me and helping me make the drive. Special thanks to my sponsors who helps make competing possible: Kaged Muscle Supplements, Swole O’Clock, Elite Training Tulsa, and ISSA. I saved my Snapchat video reel the 48hrs before, during, and after the competition for your reviewing pleasure.

Worlds part 1
Worlds part 2
Worlds part 3
My Posing Presentation

This has been the longest period of time in a calorie deficit and I was feeling it here at the end. I officially started contest prepping June 1st with my 12-week  ‘Diamond Cutter’ program (start free Here). Overall I was cutting for 4.5 months. I know others have cut longer, but this was long for me and I was more strict than I have been in the past. This long period of pushing hard did lead to a injury I incurred just a week before this competition. I mentioned my right shoulder hurting a little on social media, but never explained the extent of pain I have been feeling. The Saturday before the competition I was working abs at home and while laying on my back resting between sets I reached for my phone and felt a stab of pain in my right arm. I have been told my inflammed my Infraspinatus which is part of the rotator cuff. I could still lift and move my right arm, but only at certain angles and slowly. The slightest wrong move would result in intense pain. At this point I had three upper body workouts to do and lots of posing practice before the competition. I was really hoping it would get better as the days past, but the day before the competition it hurt worse than ever. I prayed hours before the show for healing, pain reduction, and/or that I could just show my best. I made it through all my posing without that intense pain and we ended up winning. It is still hurting a bit at the moment, but at least now I can let it rest and heal.

My friend Jason and I left Tulsa around 8am and 4 pee stops and 7hrs later pulled into Memphis, TN. I was drinking so much water that day I almost didn’t make it to the bathroom every 90mins. I am sure you really wanted to know that too lol. The usual day before a competition activities went down like checking-in, mandatory drug testing, fake tan spraying, and meeting with old and new friends. The night before the competition I was still having trouble with that right shoulder, but at this point I was determined to kill it even if my arm fell off.

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As usual I did not sleep much the night before the show. I am always too excited. Then I had to wake up at 3:50am for meal 1 and again at 5:50 for Meal 2 and at that point I was up. I maybe slept a total of 4hrs. While we were in Memphis to compete and win a lot of the day was planned around the after show food. Understand I put a lot of research and planning into this part of the trip. So we left the hotel early to swing by Gibson’s Donuts on our way to the convention center. While I did not touch a single donut I did place two in my bag for immediately after the show and had more for later. Let me tell you now Gibson’s did not disappoint.

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One of my favorite parts about competing with the NANBF/IPE is the friendly environment. Hanging out backstage catching up with old friends and making new ones is always a highlight for me. I am always pretty social backstage and I really enjoy giving advice and encouragement to the younger NANBF amateur athletes competing later in the day. But once it’s 30 minutes before stage time I get that focus and tunnel vision just like when I am in the gym.

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Then it was time to battle! I’ve said this before, but it’s so hilarious to me I want to say it again. We who compete deal with iron, sweat, and blood. But before we battle…we have to shave our legs and exfoliate! Haha. The battle for the Top 3 was extremely tough and could have gone either way. I was honored to share the stage with who I consider some of the top natural Pro Master Men’s Physique competitors in the world. I cannot say enough about Joe Knox with his muscular size and personality, and Alfred Raoof with his aesthetics and superior posing. I don’t have quality stage shots yet, but coming soon. I had a blast doing my posing presentation to the WWE wrestler Bobby Roode’s entrance music “Glorious Domination”. In another life I would be a WWE wrestler so it’s fun to blend that into my posing and pretend for a few minutes. Watch my posing routine at the link up above. When it was time to come back out and announce the placings I really had no idea how it would go down. I was truly surprised when they called my name as the Master World Champion. One of the prizes was this amazing gladiator helmet which I accidentally dropped on stage while posing for photos. Oh, I am going to have so much fun with this helmet and it’s almost Halloween.

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Once the photographs and goodbyes were done our ‘food tour of Memphis’ began. Remember those Gibson’s donuts? I had two of them before walking out of the building and they were amazing! Jason and I drove from the venue directly to Aldo’s Pizza right down the street and picked up some garlic knots and a large T-Rex pizza which we saved for the 6 hour drive home. We went from there to meet a friend at a restaurant called J. Alexander’s which has the best warm carrot cake in all the earth which I enjoyed after the prime rib appetizer. I even got a second piece of cake to take home. We never did bust into that pizza because we were so full, but you know I had some once I got home.

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I want to end again with thanks. I feel truly blessed. The amount of texts, emails, and social media love after the show was overwhelming. I also want to thank the NANBF, IPE, and everybody associated with those organizations for what they do for natural fitness. I can see myself someday getting into judging, promoting, and helping behind the scenes. My focus now shifts to completing and launching my new home trainer “Kirb Karnage” with my sponsor Kaged Muscle Supplements. I plan to take off from competing until 2020 only to return bigger and better. As a 42 year old natural athlete it takes time to build quality muscle. Maybe I will try that Pro Classic Physique when I return. Thank you for walking with Wittig.

-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Kaged Muscle Athlete
All socials: WittigWorks

 

I am a Natural Athlete!

I have always been a natural athlete and health first. Every now and then somebody will doubt me. My level of fitness, at age 42, can be accomplished by almost anybody with consistency and hard work. Those who doubt my being natural are only trying to give them self an excuse to wimp. And beside I’m not big at all just conditioned. I do all this to serve as an example of what is possible and to inspire. View the list of banned substances Here. Interested getting into natural fitness? Check out NANBF.org
-Wittig, ISSA CPT
IPE Natural Pro 2x Champ
Kaged Muscle Athlete
All socials: WittigWorks 

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A Peek into my “Peak Week”

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In 6 days I compete at the natural pro IPE Master World Championships Oct 13 in Memphis, TN. Tomorrow I start my second competition ‘Peak Week’  in a 4 week period and I thought I would give you a inside look into what will be going down. My last Peak Week was just 3 weeks ago and went accordingly to plan so I will be following that same protocol with a few minor tweaks. Remember the things I will be doing this week are only so I look prime next Saturday, October 13 on stage. There is no reason to incorporate these methods into a typical cutting program. There are many ways to do a peak week and it’s based on the individual, their metabolism, how they look, and there coaches personal methods. I am blessed to be friends with one of the best natural contest prep coaches in the world- John Gorman with Team Gorman. Even coaches have coaches. Always surround yourself with people who know more than you. So here is what’s on the menu this week…

Cardio: No more cardio at this point for me. It all stopped last week because I was stage ready and didn’t want to start losing muscle. We kept me from losing more weight by strategic carb spikes. Just an extra 100-150g here or there on a given day.

Monday:
Training: Push (Chest, Triceps, Delts) 15 rep range.
Nutrition: Medium Carb Day
Supplements: Normal

Tuesday:
Training: Pull (Back, Biceps, Abs) 15 rep range.
Nutrition: Medium Carb Day
Supplements: Dropping everything but Re-Kaged (post workout whey), whey isolate, Creatine HCL, Hydracharge, and vitamins.

Wednesday:
Training: Full upper body, 1 exercise per body part 5 sets each, 20-30 reps.
Nutrition: High Carb Day + extra 75g carbs
Supplements: Dropping everything but Re-Kaged (post workout whey, whey isolate, Creatine HCL, Hydracharge, and vitamins.

Thursday:
Training: Legs 10 rep range.
Nutrition: Medium Carb Day
Supplements: Dropping everything but Re-Kaged (post workout whey, whey isolate, Creatine HCL, Hydracharge, and vitamins.

Friday:
Training: Off
Nutrition: Low Carb Day
Supplements: Kaged Muscle whey isolate, Creatine HCL, Hydracharge, and vitamins.
Saturday: Show time!

Follow this entire peak week and my trip to Memphis, TN for the World Championships daily on my Snapchat & IG/FB Story WittigWorks all. If you live in the Memphis area come out and support me. Show info can be found on MemphisMuscle.com.

Related Articles:

My Cutting Stack
Keeping Muscle While Cutting
Two Week Out Tweaks
My Daily Nutrition

-Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
All socials: WittigWorks

My Kaged Muscle “Cutting” Stack

I wanted to share my Top 5 Kaged Muscle Supplements I use when cutting and how I use them. Watch my video below for a detailed breakdown. Get 15% off KagedMuscle.com with my code “Michael15”.

  1. Re-Kaged: Post workout
  2. Whey Isolate
  3. Pre-Kaged: pre-workout
  4. Ferodrox: testosterone support
  5. Hydracharge

-Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
All socials: WittigWorks