Staying on Track While Traveling

It’s summer time and we all have places to go and friends/family to see. While I am just wrapping up my fourth week of ‘Diamond Cutter’, 12-Week cutting program, my family and I are off to visit the in-laws for a few days. This doesn’t mean I pause my nutrition and program until I get back. With proper planning and preparation there is no reason to let our summer and holiday travels derail our fitness progress. Here are a few things I do every time I travel including this current trip I am on now:

  1. Pack food for travel time: Gas station and fast food is a deal breaker when trying to cut body fat. I have a meal management bag by Fit Mark that keeps shaker bottles and meals/snacks cold. Not only do I use my daily, but I definitely load it up with a meal, snack, and whey isolate protein shake for traveling. While I use a Fit Mark bag you can use a cooler or ice pack. Get 15% off Fitmarkbags.com with my code “Wittig15”. IMG_8397
  2. Meals for multiple days: This current trip is only 3 days, but I still worked out on paper what meals I needed to bring with me: 2 lunches, 2 dinners, 2 breakfasts, etc., then packed accordingly. These meals stayed on ice on the way to the in-laws then went directly in their fridge. If my mother in-law happen to make a meal that fits my nutritional needs while on Diamond Cutter I will go ahead and eat that. If not I always have my back ups. The night before we left I cooked up one pound of lean turkey patties, brought some mashed sweet potatoes, veggies, Kodiak mix, 1/2 cup oatmeal, and a bit more. IMG_8395.jpg
  3. Supplements and more: I also map out what supplements I will need just for the trip. All small bottles like my multi-vitamins, Kaged Muscle Clean Burn and Ferodrox I just bring with me. But when it comes to whey isolate, Re-Kaged, Kasein I don’t want to bring all those big tubs. I work out many scoops I need of each and put them in a small tupperware or zip lock. This way it takes up much less room. Don’t forget your scoopers. IMG_8394
  4. Plan workouts: Before leaving I use google and find a nearby gym. I check on cost, hours, and distance before I even leave home. If I can get away with a home workout I will just do that as well. IMG_8411

I hope you all enjoy your summer. We need to relax and have down time. But that doesn’t mean we take a break from keeping our bodies healthy and fit. Remember…excuses are not excused.

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

 

 

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Three Types of Protein and When I Take Them.

Nutrition is the foundation of our health. It’s near impossible to reach any fitness goal without eating healthy. I personally eat in a way to build muscle and keep fat gain to a minimum or cut fat depending on the season. I am currently in that fat shedding cycle. Regardless if I am gaining muscle or cutting fat I always bring in around 1.5g of protein per pound of body weight. That is near 300g of protein daily. I do this while keeping my daily fat intake low. Yes, I am sure to drink lots of water and fiber to help process all that protein and keep my kidneys healthy. A good portion (~200g) of that protein in bring in through natural sources like eggs (lots of whites) and low fat meats like chicken, turkey, and beef. Then I get the rest of my protein (~100g) using Kaged Muscle Supplements. There are three distinct supplemental proteins I take daily for specific reasons and at specific times.

  1. Whey Isolate: This is 100% whey isolate with rapid absorption. This contains 25g protein, 1g fat, and only 3g carbs. I drink 1 scoop of this immediately upon waking after my 7hr sleep fast to help prevent muscle loss. It takes me a minute to wake up and make breakfast and then digest that food. Since this is fast digesting drinking it upon waking has me covered. I have a second scoop of whey isolate at the beginning of my workout since by then I haven’t had food for a good 3 hrs. I want whey protein in my system to help with muscle repair after breaking them down in my first exercise. I use the Kaged Muscle Supplements Micropure Whey Protein Isolate. I prefer the chocolate and mix it with only 5-6oz of water and then ice.
  2. Re-Kaged: This is a post workout anabolic protein that helps with muscle and strength building. In addition to fast digesting proteins in contains Essential, Conditionally, and Non-Essential amino acids in the proper dosages as well as L-Glutamine, Creatine HCL, and Betaine. I have one scoop of Re-Kaged immediately after my final set. If I am doing cardio after working out I take it Before steady state, but after HIIT. I also take this after my home workouts because I keep those intense. I really like the Orange Kream and mix it with 8oz of cold water. I never pre-make this, but mix it up right before drinking.
  3. Kasein: This is a slow-release Micellar Casein protein. This protein breaks down much slower than whey isolate. I drink one scoop of Kasein before bed so I have a constant stream of protein helping keep the muscle I have and rebuild what I’ve torn up in the gym. This taste really great and is a good snack in the evening. I prefer the Chocolate and mix it with a good 8-10oz of cold water. I absolutely have a scoop of this every night while I am cutting.

All Kaged Muscle Supplement products are third-party tested for purity and accuracy, and contain no artificial colors or flavors. Kaged is the only brand I will take myself and recommend to my friends and clients.

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

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Managing Cheat Meals

Even while cutting I still have ways to incorporate my favorite foods like Mexican, Pizza, and other treats. The secret is to make it all part of the plan versus eating on the whim. Having my favorite foods at the right times makes dieting easy for me and actually helps the fat burning process. My “Diamond Cutter” program uses a ‘gentle’ carb cycle. My last article covered what a typical ‘medium’ carb day looks like for me. View that HERE. I am currently having one cheat meal weekly which is going to typically be Mexican or Pizza. Here are the steps I take to incorporate these meals into my overall plan for success:

  • High Carb Day: I have my cheat meal on Saturday which is also strategically a higher carb day.
  • HIIT Cardio: Saturday is also a HIIT cardio day which is part of the strategy to keep the metabolism burning hot.
  • Drop Supplement Carbs: I personally have 30g of dextrose around my gym sessions (10g at the beginning and 20g in my post workout Re-Kaged). I do not add these carbs around my Saturday home workouts even though they are intense. I do keep my other workout supplements the same: Pre-Kaged, In-Kaged, and Re-Kaged).
  • Lower Carb Lunch: Even though its a high carb day I keep lunch very low carb typically sticking to 2 cups veggies and 8-10oz of lean protein.

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Following these steps allows me to eat out with the family and basically get whatever I want within reason. Here are my favorite cheat meals and further steps I take:

  • Carne Asada Street Tacos, borracho beans, and chips n’ salsa: I order this from my favorite place down the street because it’s amazing. I do limit the number of chips I eat by placing a set amount on my plate versus eating from the bag/basket. I order borracho beans instead of refried beans. I love carne asada street tacos and they don’t come with cheese which keeps the fat content down.
  • Pizza: My favorite is always pepperoni. I go with thin crust to keep carbs to a minimum. But since pizza is higher fat and carbs I will generally eat some veggies and drink some water with Kaged Muscle Hydracharge before the pizza comes so I am not absolutely starving and overeat.
  • Donuts: If I have a few donuts Saturday or Sunday morning I will skip any other carbs for breakfast and typically lunch too.
  • Killer KC Strip Steak: I do not really consider this a cheat meal. I will actually have these on my off-low carb Sunday’s for dinner just like you see below. The rest of that day is absolutely clean and low carb. I pick the cut and cook it at home myself. I can honestly say it tastes better than any restaurant. Between the Saturday cheat meal and the killer steak sticking 100% to plan the rest of the week is easy and the fat just falls off me.

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

Start my 12-week shred program “Diamond Cutter” free from Day 1 HERE. It includes daily videos, downloadable PDF’s, and nutrition/supplementation guidance.

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My Daily Nutrition: Medium Carb Day

I started my cut this year 7 days ago and I am making it a free program for all called “Diamond Cutter“. The program guidelines outlines the macros and the gentle carb cycle the program utilizes, but I’ve had several requests to show exactly how I am eating. So here I am going to break down one of my Medium Carb days (which there are 4 of each week) for you here.

Medium Carb Day

6:30am: 1 scoop Kaged Muscle whey isolate (upon waking)
7:00am: 3/4 cup oatmeal w/cinnamon and berries, 1 egg & 9 whites
Supplements: multi-vitamin, KM Ferodrox, Hydracharge

10:30am: Pre-Kaged
11:00am: 1 scoop whey isolate (during start of workout w/10g dextrose), In-Kaged during workout
1:00pm: Post workout Re-Kaged (w/20g dextrose)

2:00pm: 10oz lean protein & 2 cups veggies
Supplement: KM Ferodrox, Hydracharge

6:00pm: 10oz lean protein, 2 cups veggies, 1/2 cup rice or mashed sweet potatoes
Supplement: Hydracharge

10:00pm: 1 scoop KM Kasein protein (before bed)

Note: I count all macros for my daily counts including supplements and condiments.

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

Start “Diamond Cutter” anytime from Day 1 free. It includes daily videos, downloadable PDF’s, and nutrition/supplementation. Start HERE.

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‘Diamond Cutter’ Program Guidelines

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Program Guidelines

This program has been years in the making. Originally I started working on it as an e-book program like my many others, but as I started experimenting with ‘daily video trainers’ I thought you all could get more out of it in that format. If you are not too familiar with me I am a ISSA Certificated personal trainer who works at Elite Training Tulsa (Tulsa, OK, USA) on a daily basis as well as my personal online platform (WittigWorks). I was recently recognized by ISSA as their Honor Graduate here in 2018 out of 300,000 trainers world-wide. I am also a IPE Natural Pro competing in Men’s Physique and Classic Physique. I do this 100% naturally at highly tested events at age 41 (will be 42 Aug 21st) against many half my age. We will be doing this 12-week program together as a prepare for two Natural Pro shows this September. One key element I try to always include in my programs is ‘personalization’. I do this by incorporating ‘weak point training’ which will be different for each of us and weekly evaluations where I will give nutrition and cardio suggestions based on your individual weekly results.

I have personally been eating in a calorie surplus and working to build muscle the last 6 months. I tapered off cardio a good while ago specifically so it would be more effective during this cut. This week before the program starts I am going to taper down my calories closer to program numbers. If you are just coming off another program 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 as you are working and posting about this program.

Stronger Together,

Michael Wittig

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Michael Wittig is a nationally recognized (Flex, M&F, Train Magazines) ISSA certified trainer, published author of 5 programs, produced 2 daily video trainers (Basic & Big, Extreme Load Training), IPE Natural Pro (Men’s Physique and Classic Physique), and a sponsored Athlete with Kaged Muscle Supplements, Ryderwear, and Swole O’Clock.

All socials: WittigWorks

WittigWorks.com

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. Later each day I will upload the entire workouts to my Youtube.com/WittigWorks under the “Diamond Cutter” folder HERE. Please go subscribe. I will also upload a detailed PDF of each workout here: https://www.dropbox.com/sh/qo0m64semmuxm7d/AAAhHkSEdpSCrRtcDt2vfn69a?dl=0. Both the video and PDF’s will be uploaded every afternoon starting June 4th.

Live Q & A’s: I plan to go live multiple times a week mainly during my steady state cardio sessions in the early afternoons. Watch for me. You can also send me questions through any of my social media.

The Schedule: Below is the split that will be used to start the program. There will be changes as we progress. Shift the days as needed, but I recommend keeping this order. The off and home workout days can also be interchanged to whatever fits your schedule best.


Monday: Back and ‘Weak Point Training’**
Tuesday: Chest and Abs
Wednesday: Legs
Thursday: Shoulders and Abs
Friday: Arms and ‘Weak Point Training’**
Saturday: Home Workout (HIIT and Abs)
Sunday: Off

**Weak Point Training: Working on your personal weak areas. On Monday’s I will concentrate on Side Delts. Notice this is several days before actual shoulder day. Then on Friday I am working on Back width specifically and this is separated from actual back day. Pick your ‘weak points’, space them properly like I have, and then follow my sets/reps methods during the program.

 

Cardio: We will start with minimal cardio in order to retain as much lean muscle as possible during the program. Based on your end of week weigh-in average we will make adjustments each weekend.

Monday: 15mins steady state
Tuesday: HIIT 7 rounds
Wednesday: 15mins steady state
Thursday: HIIT 7 rounds
Friday: None
Saturday: Home HIIT 7 rounds
Sunday: Off

My steady state go-to is the Stair Master. I personally never do steady state or any type of cardio fasted.

 

My HIIT favorites are the following:

A. Battle Ropes: 30 secs on and 30 secs off.

B. Recumbent Biking: 40 secs moderate and 20 secs high resistant sprint.

C. Outside Running Sprints alternating with walking back to start.

*I always do my HIIT immediately following my weight sessions. We will sometimes get creative with our HIIT as the program progresses.

 

Abs: I will be hitting Abs three times a week. Feel free to change the days around for your ab work, but make sure there is at least one day between sessions. Sometimes I will work abs separate from my weight session.

 

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.

Daily 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. Do this first thing in the morning upon waking before food and water. Since this is contest prep for me I will be weighing daily to get weekly averages. My goal is to lose 1.0lb a week. Each week, probably Sunday, I will have a evaluation day and PDF where we will talk about the weeks results and how to adjust accordingly.

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:

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 in the gym will pay off with killer 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: 1.5 grams per pound of body weight
Carbs: Low Off day: 0.75g, Med: 1.0g, High: 1.30g
Fats: 0.25-0.27g
*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: Medium Carbs
Tuesday: High Carbs
Wednesday: Medium Carbs
Thursday: Medium Carbs
Friday: Medium Carbs
Saturday: High Carbs
Sunday: Low Off

 

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. Regarding ‘Cheat Meals’: I do give myself 1-2 cheat meals a week up until two weeks before a content. 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 weekend 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 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:

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 “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.
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.


Pre-Kaged: Pre-workout primer. Drike 30 minutes before workouts.


In-Kaged: Takes off when Pre-Kaged starts to taper down. Start sipping about 15mins into your workout.

Whey Isolate: This is a brand new Kaged product just releasing. 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. 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. These macros are calculated in my daily intake.

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 testostrone support matrix. Ideal for men/women over the age of 30 to help boost natural testosterone production. This will be my first contest prep taking this product and I’ve been happy with using it so far.

 

In addition to these Kaged Muscle products I will also be taking the following:

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

Dextrose: This is plain, flavorless dextrose. I personally use the brand Now in a big orange tub purchased on bb.com. I add 10g to my whey isolate at the beginning of my workouts and 20g to my post workout Re-Kaged. This carb count is calculated into my daily total.

“Diamond Cutter”- Free program coming June 1st.

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I had the idea for my “Diamond Cutter” program over a year ago and originally planned to release it as an e-book. Then earlier this year I got into the ‘daily video trainer’ kick, but have been in muscle building mode the entire time…until now. After so many requests from you guys I am excited to announce my first daily video shredding program ”Diamond Cutter” starting June 1st. This will be a 12-week cutting trainer designed to slowly drop body fat while retaining as much muscle as possible while keeping our metabolisms healthy. I will be making daily videos for you as well as downloadable PDF’s. This is not a ‘transformation’ program as I find many of those tend to be too aggressive and facilitate muscle loss. You will be able to follow along with me as I prepare for my September natural pro shows. I will have program info, guidelines, and nutrition guidance ready the week before the program starts on May 27th. So who is in? Sign up now HERE!

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ISSA Honor Graduate!

As many of you know I am not just another online trainer, but a personal trainer certified through the International Sport Sciences Association (ISSA) firstly. The ISSA was the very first organization to offer fitness certifications. I choose them because one of their founders is Fredrick “Dr. Squat” Hatfield. Since becoming certified I not only was hired by an awesome company I am still with to this day (Elite Training Tulsa), but my career and new opportunities continue to grow at an exponential rate. I was recently notified by the ISSA about a great honor that I want to share with you…

ISSA is proud to announce that Mr. Michael Wittig has been selected the ISSA 2018 DEAC Honor Graduate.  He was the 1 graduate selected out of 300,000 ISSA students from 91 countries as part of the larger DEAC group of 86 accredited schools with over 1,000,000 + students worldwide selected to earn this honor.

I will be traveling to San Diego, CA soon to meet with the president of ISSA and to accept this great honor in front of industry leaders. I want to thank you all for your years of support and allowing me to share my passion with you. If you are interested in starting a career in fitness I highly recommend ISSA for your education. Get started through this special link HERE.

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