Countdown to My Competition

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The big Olympia weekend is over as well as a big natural IPE show in Kansas City. I had friends competing at both events and regardless placings their hard work has only inspired me. I am currently 6 days out from the natural pro IPE Windy City Natural Sep 22 in Chicago, IL. I’ve been doing my best to keep you all updated on my contest prep so today I want to share small changes that were made this last week.

  • Nutrition: As of last weekend I stopped my weekly dirty cheat meals and moved to clean high carb days. Instead of my typical Saturday Pizza or Mexican it’s now home grilled chicken and baked sliced potatoes. My main carb sources at this point are oatmeal, rice, and potatoes. I’ve been having Kodiak Cakes for breakfast on my two high carb days throughout the whole contest prep and continue to do so. As of last weekend no more beef or pork and only chicken and lean turkey. I started introducing a fair amount of asparagus.
  • Supplementation: This last Wednesday (leg day) was my last use of my standard Pre-workout, Intra, and Aminos. I have replaced all those with self made drinks using Kaged Muscle Supplements Hydracharge, Glutamine, Citrulline, and organic caffeine. More info on this below. I will keep my multi-vitamin, whey isolate, dextrose, and KM Ferodrox (testosterone support) all the way up until the show. Get 15% off KagedMuscle.com with my code “Michael 15”.
  • Training: Now that I am pretty much stage ready I slowed my workouts down just a bit. No more non-stop Giant sets and more supersets and single exercises with short rest periods. All movements are being done slower and controlled. I am using more machines and cables to prevent injury this close to contest. No more big barbell movements. I have been hitting abs 3x a week and continue to do so.
  • Cardio: My cardio schedule has been just about the same since starting my ‘Diamond Cutter’ program. As of this last Wednesday my steady state cardio as been cut. I am only doing 5 rounds of HIIT 3x a week here on out. My body fat is low enough that stead state could start digging into to muscle.
  • General: I am starting to have food and ‘treat’ cravings, but I know it’s just in my head. I am doing a lot more posing at the gym between sets and at home. Taking lots of photos and video of my posing to review and get critiques from friends I trust. I continue to do daily weigh-in’s upon waking before food and water to track progress. These final days I take progress photos 1-2x a day. I discovered I look best 90-120mins after dinner.

Additional Resources:

I want to thank my family, friends, and coach John Gorman for all their support in my competing career. Special thanks to my sponsors who without this upcoming competition would not be possible: Kaged Muscle Supplements, Swole O’Clock, and Elite Training Tulsa. These are not just companies, but good people who have had my back in life for years. Thank you all!

Annihilate to Motivate,
Michael Wittig
ISSA, CPT
IPE Natural Pro
Kaged Muscle & RyderWear Athlete

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Two Weeks Out Tweaks

I am 13 days out from my natural pro show Sep 22 in Chicago at the IPE Windy City Natural. There are a few minor changes I incorporated the last few days here at the two week out mark that I wanted to share with you all. Now if I was just cutting body fat to be fit, and not compete, I would not be making these changes. My rate of fat loss as been optimal the last 14 weeks so these changes are just to be as ‘sharp/clear’ on stage as possible. My entire contest prep cut has been my free ‘Diamond Cutter‘ program. For your reference my Daily Nutrition can be viewed in a video Here. At this point everything has been working perfectly so I wouldn’t want to make any crazy or drastic changes. Why try to fix what isn’t broke. Here are small two week out tweaks I have started making:

  • Training: I’ve followed my ‘Diamond Cutter” training and cardio since June 1st. At the end of the program we were doing multi-muscle non-stop Giant sets. As of last week I changed to one muscle group Giant Sets with short breaks. This type of training will continue this coming week. Cardio protocol is exactly the same as the DC program. I may start backing it down here soon. I will keep you posted.
  • No Cheat Meals: The last 14 weeks I’ve had a weekly cheat meal on Saturdays which are one of my high carb days and HIIT cardio days. It has been typically pizza or Mexican. Starting yesterday (two weeks out) no more dirty cheat meals, but only homemade meals that fit the higher carb macros. Last night I made two 4oz lean turkey burgers with toasted buns, sprinkle of cheese, and ketchup.
  • Dropping Beef: I typical rotate my lean proteins between chicken, turkey, pork, and beef. At this point I am going to drop red meat and keep my primary protein sources eggs, chicken/turkey, and Kaged Muscle whey isolate.
  • Reducing Supplements: I take a variety of Kaged Muscle supplements throughout the year. Only close to a competition do I cycle off a few supplements just to reduce as much stress from my kidneys as possible to drop subcutaneous fluids. The supplements I will keep moving forward in Week 2 will be the following: whey isolate, Kasein protein, multi-vitamin, vitamin C, Ferodrox* (Kaged Muscle testosterone support), Hydracharge/Glutamine, Citrulline, organic caffeine. I will resume my normal supplement protocol right after the competition. *When obtaining a very low body fat men’s testosterone tends to drop which is why I have been taking the natural Ferodrox. I have been feeling stronger and more viral than previous competitions two weeks out. Get 15% off KagedMuscle.com products with my code “Michael15”.

Next week out starts ‘Peak Week’, the days leading up to a competition, and there will be a few more changes which I will outline next week. Follow my daily contest prep on my IG Story and Snapchat (WittigWorks both). Thank you all for your amazing support. I hope to see some of you at the show Sep 22 in Chicago. Please come out and support. Details can be found Here. Then join me afterwards for a pizza fest! Special thanks to my sponsors Kaged Muscle Supplements, Swole O’Clock, and Elite Training Tulsa for helping make this competition possible.

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

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My Daily Nutrition: Diamond Cutter Edition

I just recently wrapped up my 12-week Diamond Cutter program which you can start anytime from Day 1 HERE! This program involved a gentle carb cycle. Here is a detailed full day of one of my personal ‘Medium’ carb days. I used this program and protocol to prepare for this seasons natural Pro shows.

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

*Get 15% off KagedMuscle.com supplements shown in this video with my code “Michael15”.

**Get 15% off FitMarkBags.com ‘meal management bags” with my code “Wittig15”.

‘Diamond Cutter’ Program Wrap Up

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If you’ve made it this far you have earned my respect. You walked with Wittig! I started this program with an official weigh-in of 205.2 and I was over 206 the week before the program. My final weigh-in is 183.2- a 22 pound loss in 12 weeks. Here are a few photos comparing the beginning of the program to the final Week 12. I will have proper Before/After photos here soon.

I plan to hit the natural pro stage in 4 weeks from today and be 5lbs heavier than I was last fall. As a natural athlete that is a huge feat. So the big question is…what’s next?

What I am doing next:

Since I am competing in 4 weeks I will stick to this same protocol for the next 3 weeks and then start to make slight changes 7-10 days out from the contest which is called ‘Peak Week’ which I will outline in a future article. So if you are competing here soon stick to plan.

What you should do next:

De-load Week: Regardless if you plan to continue cutting or gaining your body needs some rest after 12 weeks of beat downs. This next week work at 60% volume and intensity. Go through the full range of motion, but not super intense. This is to keep the results we have, but allow the body and nervous system to rest and reset so we can attain higher goals in the weeks and months to come.

Don’t flip flop! My biggest advice is to not go back and forth between cutting and gaining every 2-3 months. You will get nowhere that way. It takes a long time to build muscle. My last gaining cycle was 7 months and you know what….it wasn’t long enough. Yes, I did gain muscle, but remember I am intense and extreme. Not everybody can get those kind of results. For my next gaining cycle I will take ALL of 2019 off and not compete again until 2020. So decide if you are cutting or gaining and stick to your goal until it is achieved.

Share your results: I absolutely want to know about your results. Please email me with your progress Michael@WittigWorks.com. Also share on social media and tag me. Talk about Diamond Cutter and how it impacted you.

I want to cut more: If you are looking to cut more check out my other programs available-

5-10-15 System: http://www.wittigworks.com/e-books.html

Genesis: http://www.wittigworks.com/e-books.html

I want to build muscle: If you are looking to build more lean muscle mass check out these programs-

Basic & Big: https://wittigworks.wordpress.com/2017/11/19/basic-big-12-week-trainer-guidelines/

Super German Volume Training: http://www.wittigworks.com/e-books.html

Extreme Load Training: https://wittigworks.wordpress.com/2018/02/18/extreme-load-training-8-week-extreme-muscle-building-trainer-guidelines/

Thank you!

Thank you for joining me the last 12 weeks. Knowing you were following along and watching pushed me even more and helped me get my personal results. Special thanks to my family to putting up with my routine, my friend and top natural coach in the world John Gorman (Team Gorman), and my sponsors: Kaged Muscle Supplements, Ryderwear, Swole O’Clock, and Elite Training Tulsa.            Annihilate to Motivate, Michael Wittig

 

Subscribe to my http://Youtube.com/WittigWorks. Daily videos are archived here:

https://www.youtube.com/playlist?list=PLVxklUPMfBjhC4KrwswgaDVd7VwTAwcCF

Start ‘Diamond Cutter” free anytime from Day 1 here:

https://wittigworks.wordpress.com/2018/05/27/diamond-cutter-program-guidelines/

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

 

My Favorite Body Weight Exercises

Even though I love to clang n’ bang the weights, which has been responsible for the majority of my muscle development, you will still find me doing body weight exercises very frequently. I do body weight exercises not only for my weekly home workouts, but also as openers, finishers, or burn outs in the gym. I feel they are good to do for functional strength, flexibility, definition, and depending on your experience working out even strength and muscle growth. Here is a list of my favorite body weight exercises and some of their variations:

Chest: The Push up of course. There are so many variations you can do depending on your strength and skill level from doing them against the wall, elevated, on your knees, to the advanced Superman. Recently I did some feet elevated Push Ups as part of a superset in the gym. View the videos of that Here. My favorite type that I do at home are Pop Up Push Ups. Lately I’ve been working to perfect my Superman push up shown below.

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Back: Pull Ups and Chin Ups are my go-to’s and movements I do at least twice weekly even now. They can be done with a close underhand grip; medium or wide overhand grip; and behind the neck. The key to these is to keep your chest high and elevated as you go up and not cave it in. I tend to change the type, tempo, and technique of my Pull Ups almost every workout. View an advanced Diagonal Pull Here. My favorite is the Flying Switch Grip shown below.

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I know Pull Ups are hard for many so my second favorite body weight back movement is the Inverted Row which can be done on a straight bar or TRX for all levels of strength,  or even more advanced on Parallel Bars as shown below. View a Inverted Row done on a barbell as part of a chest/back superset Here.

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Legs: Squats and Lunge variations rule here. Not only do I hit these body weight exercises for my home workouts I like to incorporate them into my gym work often especially during contest prep. Squats can be done with various foot positions including feet together, regular stance, and the wider Sumo stance. I will often do Jump Squats and the more difficult Jump Tuck Squats shown below. Lunges can be dong walking, alternating in place, the one sided split lunge, and the jumping Switch Lunge (view Here). All very effective for leg strength, development, and cardio.

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Biceps/Triceps/Delts: Even smaller muscle groups like the Biceps, Triceps, and Delts can be worked with body weight exercises. These muscle groups will get worked with your push ups, pull ups, inverted rows, but you can target them directly with a little creativity. The body weight Triceps exercises I find extremely effective are Dips done on a chair/bench and Extensions using a hip height table or stand. Biceps can be worked using a fixed bar or TRX with body weight curls. Shoulders can be worked effectively with body weight presses getting in a near push up position, but with your hip high in the air so you can effectively pressing almost straight up and down. A lot of these moves and more can be seen in my Home Workout videos on Youtube.com/WittigWorks.

These body weight movements will not only help those looking to get in better shape at home, but can also help you attain a superior physique along with your weight training.

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

All apparel and shoe wear by Ryderwear. Comfort, style, and function covered. Get 10% off Ryderwear.com/Wittig with my code “Wittig10”. Men and women collections.

You just might be abnormal

The difference between normal and abnormal really depends on the time, location, and local customs. In today’s society it’s normal to eat fast food, drink Coke or Pepsi, and eat most food out of boxes or wrappers. For the majority of people it’s completely normal to not do one minute of exercise and spend hours watching TV.

So I am challenging all of you to be a rebel. Let’s be abnormal and go against society. Not only will it change our lives, but may cause a movement within our circle of friends and family who matter most to us.

Ways to rebel:

  • Drink water instead of drinks with calories.
  • Food more fresh vegetables, fruits, grains, and lean meats.
  • Exercise! Do something. Anything is better than nothing. I have three free programs on WittigWorks.com and a free home workout series coming this fall.
  • Do more things you enjoy that help you relieve stress.

Doing these types of things would make you a Rebel in today’s society. Be abnormal and together let’s rebel against complacency.

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

My Go-To ‘Diet’

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My favorite and go-to diet of all is….NONE! I am not into difficult diets, but focus on lifestyle. The truth is diets are typically short term very difficult ordeals that rarely work. There are all types of diets going around including Keto and Fasting. They do help some people and I am definitely not knocking them, but to me they are typically extreme and only needed in special cases- not for the average person looking to make fitness changes. Most ‘diets’ are just not sustainable. I like to work with clients on developing good eating habits so it becomes a lifestyle.

The cycle I see very often is people try to ‘diet’ and they under-eat causing several problems including lean muscle loss and metabolism slow down. A few pounds might come off at first, but they end up slowing their metabolism down which can cause a complete fat loss stall. Under eating can also cause a loss of lean muscle which makes it even harder for our body to burn fat. Frustration sets in and the weight ends up coming back on. I prefer clients to eat as much as they can while losing fat. So when we do need to adjust calories slightly we have room to do so. We are paying attention to the what we are eating, how much, and the when.

Stop focusing on diets, but rather lifestyle changes. Remember changes require “change”. Don’t ever be at the mercy of circumstances. Plan ahead and prepare for whatever situation you may find yourself in.

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