How I Cardio to Lean Out

These two photographs were taken exactly 2 weeks apart. The bottom one was taken just yesterday (Thurs, May 18). I also want you to know the background that I am 40 years old and have always been natural (no steroids, GH, test booster, or anything). The shows I compete at are natural and tested. This “leaning out” for my competition coming up in just 2 weeks is achieved by eating very clean and strict, heavy and intense weight sessions, and CARDIO! How I am eating and carb cycling is laid out in my previous two posts. My weight sessions are outlined in with video daily on my Snapchat (WittigWorks) and Instagram.com/WittigWorks “Story”. So now the question is what kind of cardio am I doing? ALL the cardio! I do not prefer one type and will mix up steady state, HIIT, tabata, and more. A lot of what I do depends on the time I have and just how I feel.

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Being two weeks out from a contest my cardio schedule is pretty intense at the moment. Here is how yesterday looked:

6:00am: Stationary Bike for 25 minutes after 1 scoop of whey protein.
2:00pm: Stair Master for 35 minutes after my weight session and 1 scoop of post workout Re-Kaged.

I am looking to do 55-60 minutes a day. Last week I was hitting 45 minutes. Each week I added another 5-10 minutes. I do cardio daily. Our body does need rest of weights, but not “moving” so cardio everyday. My morning cardio is typically always on the bike because it is in my bedroom 😉 The afternoon cardio can vary though. Lately I am often on the stair master, but you might sometimes see me on the recumbent bike again or a rowing machine. I may not attempt the stairs after leg day for instance. If I don’t hit all my afternoon cardio time I may do a shorter 3rd session at the end of my day more HIIT like such as the follow:

HIIT Giant Set: Do each of these back to back with no rest for 1 round. Rest 60 seconds and do 4 rounds total.
1. Sledge Hammer: 15 reps each side
2. Sled Push: 2 laps or Box Jump 15 reps
3. Battle Ropes: 2 Tabata rounds (each 20 secs hard, 10 secs rest)
OR
Superset: Do each of these back to back for 10 minutes straight no rest.
1. Battle Ropes: 2 Tabata rounds (each 20 secs hard, 10 secs rest)
2. Rowing Machine: 1 minutes

On weekends I don’t go to the gym, but prefer to do HIIT and jog at home. I will often do rounds of all out sprints combined with higher rep compound exercises using light dumb bells or resistance bands. Follow these weekend home workouts also on my Snapchat and Instagram Story (WittigWorks for both). I feel when it comes to cardio it’s not so much exactly what you do, but just getting that work in to burn calories.

My Kaged Muscle ‘Clean Burn’ and Hydracharge has helped make this cut easy. The Clean Burn helps me burn fat naturally from multiple pathways. I take 2 caps 30 minutes before each breakfast, lunch, and dinner. Then the Hydracharge mixed with water and tastes great. A typically meal may look like the below and Yes I am sometimes still hungry. That is where my Hydracharge really kicks in. It tastes so good that I drink a good 20oz with each meal keeping me feeling full without the calories. It also helps with hydration and recovery. No banned substances. No artificial flavors, colors, or sugars. Get 15% off Kagedmuscle.com with my code “Wittig15”.

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Wittig’s guide to ‘Carb Cycling’

When it comes to dropping body fat it really comes down to eating the right way. Exercise definitely helps accelerate the progress. I get asked very often about carb cycling, intermittent fasting, IIFYM, keto, and other methods of eating to drop weight. I don’t feel any of these are better than the other. They are all tools to use when necessary. You have to find what works best for your body. Your first step should be to just eat and drink healthy in general. Don’t just skip from eating junk to keto. If you are already eating healthy ‘carb cycling’ would be a easy step to incorporate into your healthy eating. I am going to show you how I personally carb cycle. I always prefer to do things the simple way. No reason to over complicate an easy process. In short my daily meals look something like this:

Breakfast
Pre/Post workout shake
Lunch
Snack
Dinner
Snack

My snacks pre/post workouts and snacks are always protein based so we are just going to look at the 3 major meals: breakfast, lunch, and dinner. So here is how I carb cycle.

Low Carb Day: Carbs only for breakfast (oatmeal)
Medium Carb Day: Carbs for breakfast and lunch (rice, potato, beans)
High Carb Day (typically leg day): Carbs for breakfast, lunch, and dinner.

Easy enough. Then just cycle through those days. I am currently doing this myself as I prepare for a natural men’s physique competition in 4 weeks. It’s working perfectly. On those low carb meals I make sure to drink a good 20oz of water with Kaged Muscle Hydracharge to not only keep me hydrated, but feeling fuller. Get 15% off Kagedmuscle.com with my code “Wittig15”.

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-Wittig, ISSA CPT
Kaged Muscle Athlete

Lean Bulk vs Cutting Diet

Gone are the days that I build muscle and accumulate a bunch of fat in the process. It’s only lean bulking from here on out for me. This way I can add muscle and stay conditioned enough for photoshoots, modeling, sponsor work, and remain 4 weeks out from any competition I choose to enter. It is a slower process, but healthier than fluctuating up and down so much. Below is my last week of my recent lean bulking cycle followed by my 2nd week of cutting. At this point I am 4 weeks out from my next natural physique competition going for my pro card. I hope this helps some of you. Note that I am currently 200lbs so adjust according to your own weight.

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Lean Bulk:
5:00am: 1 scoop whey

6:30am: 1 cup oatmeal w/raisins, walnuts, and cinnamon; 4 whole eggs & 3 egg whites; 1 banana
Supplements: multi-vitamin, Kaged Muscle Hydracharge, 1 scoop BCAA, 1 scoop Glutamine, 1 Pur-caf tab (organic caffeine).

10:00am: 30 mins before workout
Supplement: 1 scoop Kaged Muscle Pre-Kaged & 2 scoops Citrulline

10:30am: Workout start
1 scoop whey

11:00am: 30 mins into workout
1 scoop Kaged Muscle In-Kaged & 1 scoop Citrulline

12:00pm: post workout
1 scoop Kaged Muscle Re-Kaged whey

1:00pm: Lunch 1 hour after workout
8oz lean meat; 2 cups veggies; 1 sweet potato; Apple
Supplement: Kaged Muscle Hydracharge, 1 scoop BCAA, 1 scoop Glutamine, 1 Pur-caf tab (organic caffeine).

4:00pm: Snack
1 cup non-fat Greek yogurt with 1/4 cup crushed walnuts and honey drizzle; 2/3 cup brown rice or sweet potato

6:00pm: dinner
8oz lean meat (chicken, ground turkey, steak); 2 100% whole wheat tortillas; sprinkle of cheese; 1 cup veggies

9:30pm Snack
2 slices of 100% whole wheat bread toasted with peanut butter and honey; 1 scoop Kaged Muscle Kasein Protein
***Note: 3 cheat meals a week.

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Cutting:
5:00am: 1 scoop of whey

6:30am: 1/2 cup oatmeal w/raisins, walnuts, and cinnamon; 4 whole eggs & 3 egg whites
Supplements: multi-vitamin, Kaged Muscle Hydracharge, 1 scoop BCAA, 1 scoop Glutamine, 1 Pur-caf tab (organic caffeine).

10:00am: 30 mins before workout
Supplement: 1 scoop Kaged Muscle Pre-Kaged & 2 scoops Citrulline

10:30am: Workout start
1 scoop whey

11:00am: 30 mins into workout
1 scoop Kaged Muscle In-Kaged & 1 scoop Citrulline

12:00pm: post workout
1 scoop Kaged Muscle Re-Kaged whey

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1:00pm: Lunch 1 hour after workout
8oz lean meat; 2 cups+ veggies
Supplement: Kaged Muscle Hydracharge, 1 scoop BCAA, 1 scoop Glutamine, 1 Pur-caf tab (organic caffeine).

4:00pm: Snack

1 cup non-fat Greek yogurt with 1/4 cup crushed walnuts and honey drizzle

6:00pm: dinner
8oz lean meat (chicken, ground turkey, steak); 2 cups veggies
Supplement: Kaged Muscle Hydracharge

9:30pm Snack
2 whole eggs & 2 egg whites; 5oz lean protein (chicken) or 1 scoop Kaged Muscle Kasein protein
***Note: No more than 2 cheat meals a week. As I get closer to contest it drops to 1 than 0.

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Leg Workout: Going to war!

Had to wear camo for this one because it was all out war. Three day’s later and my legs are still super busted. That makes this a workout I have to share. My hamstrings are especially tore up. Remember I do these same workouts regardless if I am gaining or cutting. The only thing that changes is how I eat. I change exercises, sets/reps, and techniques week-to-week to keep my body and muscles confused so I am always progressing towards my goals. Give this leg beat down a go and let me know what you think.
-Wittig, ISSA CPT
Kaged Muscle Athlete

Legs:
1. Leg Press: 1 warm up sets 12 and 10 reps, then 6 sets of 4 reps. While these are heavy reps use a weight that allows you to go deep and through the full range of motion.

2. Hammer Strength Uni-Lateral Leg Extensions: 4 sets of 10 reps. If you don’t have this Hammer Strength Machine any leg extension will do. I had to pause rest (5 sec rest) to finish the last 2 reps of the final sets.

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3. Smith Machine Feet Forward Squats: 4 sets of 12 reps. I typically don’t do squats in the smith machine unless its with my feet far forward. Go nice and low and incorporate pause rest when necessary- I do this so I can go heavy.

4. Uni-Lateral Split Squats in Smith Machine: 5 sets of 12, 8, 8, 4, 4, reps.

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5. Stiff Leg Barbell Deadlifts: 9 sets of 30, 25, 20, 15, 10, 5, 10, 15, 20.

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Wittig is fueled by Kaged Muscle Supplements. Get 15% off Kagedmuscle.com w/code Wittig15. Email the receipt to Michael@WittigWorks.com for my free ebook program.

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Triceps on fire!

I try to post what I think are my best workouts here. These are workouts that have left me sore, in the good way, for many days. I hit this Triceps workout last Saturday and they are finally just feeling almost right today on Thursday. Needless to say this was a killer. Give it a go and let me know what you think.

-Wittig, ISSA CPT
Kaged Muscle Athlete

Triceps:
1. Kick Backs: 5 sets of 15 reps. I did both arms at the same time while bent over and hinging my hip. Keep that back straight and elbows up. The last 2 sets involved a pause rest round to complete reps.

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2. Overhead Cable Rope Extensions (Vertical): 5 sets of 10 reps. The movement of cable was straight vertical rather than over head with horizontal movement.

3. Lying DB Extensions: 5 sets of 5-7 reps. On the last set I did 3 self-assisted negative reps (done like THIS).

4. Triceps Pushdowns: 7 sets of 15, 10, 10, 10, 5, 5, 5.

 

Pain

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Advanced Home Ab Workout

Advanced doesn’t mean crazy difficult exercises. I picked exercises almost everybody can do. It’s the sheer volume, 25 sets, that make this difficult. When in doubt go slower. Make every rep count by finding the contraction and squeezing longer. Never do a single rep just to do it. Find that purpose in each rep. This will take a good 45 minutes. Rest only 30-45 secs between sets.

1. Cross Body Sit ups: 10 sets of 15-20 reps. Do a sit up and twist your body to one side at the top. On the next rep twist to the other side.

2. Bicycle Crunches: 5 sets of 15 reps.

3. Leg Raises w/Twist: 5 sets of 15 reps. As your legs at pointed straight towards the ceiling use your code to lift your hip slightly off the ground and twist to one side. On the next rep twist to the opposite side.

3. Side Crunches: 5 sets of 15 reps each side. As your crunch also lift your legs up.

Lion Leg Raise B Twist Right

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-Wittig, ISSA CPT
Kaged Muscle Athlete

5-10-15 System “Reverse” Leg Workout

Ever do a typical leg workout, but in reverse? That is what I did today. We are starting with hamstrings, then pre-exhausting the thighs before moving on to the nasty stuff. Sometimes you have to flip the workouts upside down to kickstart results. Give this Chest workout a go and let know what you think with Likes, Comments, and Shares.
-Wittig, ISSA CPT
Kaged Muscle Athlete

Hamstrings:
1. Stiff Leg Deadlifts: 2-3 warm up sets, then 5 sets of 5 reps. Get a good stretch at the bottom.

2. Sumo Deadlifts: 5 sets of 5 reps.

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Thighs:
3. Leg Extensions: 5 sets of 15 reps. BUT hit failure on that first set. Then increase weight each set still striving for 15 reps by incorporating pause-rest (5-10 secs short rest periods). By sets 4 & 5 the weight should be heavy enough that you do strip sets (immediately lower the weight by 1 pin and keep going) until the 15 reps are complete. You should be tore up after this.

4. Hack Squats: 5 sets of 10 reps. Go deep with a pause at the bottom. If your gym does not have a hack squat machine do them the old school way with a barbell. It is done like a deadlift, but with the bar behind you. Google that mess. It’s effective.

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(Feeling beat after the hacks)

5. Uni-Lateral (one-leg) Leg Press: 5 sets of 15, 10, 10, 5, 5, reps.

6. Recumbent Bike Sprints: 5 sets of 30 secs. Set the resistance extremely high (mine was at 17) and go as fast as you can for 30 secs.

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My new transformation program “5-10-15 System” has just dropped. Check out my program bundle packages for the best savings and results.
http://www.wittigworks.com/e-books.html
https://www.amazon.com/dp/B06X9361XS

Wittig’s apparel and shoes by Ryderwear. Get 10% off everything Ryderwear.com/wittig with my code Wittig10.

Wittig fueled by Kaged Muscle Supplements. Get 15% off Kagedmuscle.com with code Wittig15.

Custom Programs and Nutrition Plans: WittigWorks.com