My Worlds Contest Prep Diet

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(My 8 week transformation. Top: Aug 29 and Bottom: Oct 24.)

I have been getting a lot of question of what I have been eating during this current contest prep. I am going to be completely transparent and share what I have been eating since when this contest prep began 10 weeks ago. This was a 11 week long prep and we are 8 days away from stage time as I write this.

Protein and fats stay relatively the same and I’ve done a gentle carb cycle since day 1 which ranges from 150g, 200g, and 250g (off day 1xwk, low day 4xwk, high day 2xwk). Easy. What I am sharing below is my low day which the majority. On my off day (Sunday) I eat slightly less carbs and on my 2 high days I eat a bit more. Small adjustments were made depending if I was losing too fast or stalled.

5:00am Upon waking: 1 scoop Re-Kaged whey

6:00-7:00am Breakfast: Oatmeal 3/4 cup with sprinkle crushed walnuts, cinnamon, and 3 strawberries. 1 whole egg and 9 week whites. *High carb days I always go high protein pancakes or waffles (Kodiak Cakes or P28).
Supplements: multi-vitamin, Kaged Muscle: 2 Clean Burn (30mins before), 1 Purcaf (organic caffeine), 2 scoops of Hydracharge with 1 scoop BCAA and 1 scoop Glutamine.


10:00am Pre-workout: 1 scoop Kaged Muscle Pre-Kaged and sometimes 1 scoop of Citrulline.

10:30am Start workout: 1 scoop whey with 10 grams Dextrose. 15-20mins into workout 1 scoop of In-Kaged.

1:00pm Post workout: 1 scoop Re-Kaged with 20 grams Dextrose.

2:00pm Lunch: 8oz lean protein (chicken, turkey, beef) and 2 cups mixed veggies.
Supplements: 2 Clean Burn (30mins before), 2 scoops of Hydracharge with 1 scoop BCAA, 1 scoop Glutamine, and 1 Purcaf.


4:00-5:00pm Snack: 1 cup non-fat Greek yogurt with sprinkle of crushed walnuts and light honey drizzle.

7:00pm Dinner: 8oz lean protein, 2 cups mixed veggies, 1 cup rice (dry measure).
Supplements: 2 Clean Burn (30mins before) and 1 scoop of Hydracharge. *On my off day I cut the rice.

10:00pm Before bed: 1 scoop Kaged Muscle Kasein slow digesting protein.

This nutrition is 1 aspect of preparing for this contest. The other two include cardio and my weight training. I am releasing my full “Human Transformer” video covering all 3 topics this weekend. Sign up for my free e-newsletter now so you don’t miss it. It’s free, I only send 1x a week max, and I never share my list. Sign up HERE!

Get 15% off everything with my code “Wittig15”. No artificial colors or flavors. The only brand I trust and use.


Special thanks to one of the top natural contest prep coaches in the world, John Gorman with Team Gorman, who helped guide me throughout this prep. If you need a top natural coach hit up John and let him know Wittig sent you to get in the door šŸ˜‰

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


Author: wittigworks

ISSA Certified Personal Trainer Kaged Muscle Athlete

3 thoughts on “My Worlds Contest Prep Diet”

  1. what is your weight so i can take mine to find the percentage of above to us. I am only 5 foot 6 inches and 155. very small frame. Also what days made you pick those days as high or low carb days?


    1. I started my cut at 195lbs. Kept it the entire process. I actually had to UP carbs 8x by 100-200g on random days to keep from dropping too fast. I picked the days based on workouts and energy output.


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