My Current Daily Nutrition: 2 weeks from competition

111 days away from my next Men’s Physique contest. I waited until what I thought was the last possible minute to really cut the bottom out of carbs as I want to come in as big as possible this time around. I typically am stage ready weeks early, too early. Here is what my current nutrition and supplementation looks like:

Background info:
*Currently 186lbs
*Lifting hard 90 minutes 5 days a week
*Cardio after lifting: 15 mins functional work, 26 mins recumbent bike 2:1 intervals
*Double cardio sessions on non-lifting days
5:15am: 1 scoop whey

5:30am: Hydracharge with 1 scoop BCAA’s, 1 scoop Glutamine, 1 scoop Creatine HCL, Kaged Muscle “Clean Burn” 2 caps

6:00am: 3 whole eggs and 3 egg whites

9:30am (30 mins before workout): 1 L-Carnitine cap, Pre-Kaged, 1 scoop Creatine HCL, 2 scoops Citrulline

10:00am (Start of workout): 1 scoop whey, In-Kaged (sip throughout workout)

12:00pm (post workout): 1 scoop Re-Kaged, 1 scoop Creatine HCL, 30 grams of Dextrose

12:30pm: Clean Burn 2 caps

1:00pm (1 hour after workout): 8oz chicken/turkey/steak, 2 cups veggies (spinach, carrots, peppers), Hydracharge w/1 scoop BCAA’s and 1 scoop Glutamine.

4:00pm: 1 cup non-fat Greek yogurt, 1/4 crushed walnuts, honey drizzle

5:30pm: Clean Burn 2 caps

6:00pm: 8oz chicken/turkey/steak, 2 cups veggies (spinach, carrots, peppers)

8:00pm: Hydracharge w/1 scoop BCAA’s and 1 scoop Glutamine.

9:30pm: 1 scoop Kasein, 1 L-Carnitine cap

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Additional info:
*All shakes and drinks made with water.
*All supplements by Kaged Muscle. Get 15% off Kagedmuscle.com with my code Wittig15.
*Meat seasoned with Flavor God (flavorgod.com) and #FlavorAmp sauces (sixpackbags.com).
*Clean eating day in an out is made possible by my Six Pack Fitness meal management bags (Innovator and Beast duffle). Get 10% off here: http://shop.pe/Sb7Mj.
*Note: When carbs are this low for a period of time I spike carbs high at least once a week. This is important.

-Wittig, ISSA CPT

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Stay Fit Anywhere

For years my friends and I traveled around the world playing music in our rock band Pillar. We would find ourselves in a new city every day and many times have no access to a gym. I was very intent on staying in shape so I found a way to get a solid workout in regardless where I found myself: Resistance Bands. I still have the same set of resistance bands that I used 15 years ago out on the road. I would hit workouts in hotel rooms, back stages, and even Walmart parking lots. For less than $50 you can workout anywhere at anytime no excuses. I encourage everybody at any fitness level to own a set of good resistance bands. Resistance bands can be bought at Walmart, Target, or any sporting goods store. The ones I personally have are called “Ripcords” and can be found HERE. I do not have an endorsement or any connection with that company, but they make awesome bands that I have owned for many years. I recommend getting the door attachment and the 5 or 6 pack. You can virtually do every exercise with that set up.

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Resistance bands are great for all experience levels. For beginners or intermediates you can do great full body workouts to burn fat and gain muscle. Those who are experienced and lift weights on a regular basis these are good for maintenance when traveling and/or conditioning work. Here is a short list of exercises I like to do with my resistance bands:
Legs: Squats (above R), Split Lunges (above L), Straight Leg Deadlifts
Back: Rows (below R), Seated Rows, Pulldowns
Chest: Standing Low Cable Flys (below L), Band Cross Overs, Vertical Press
Arms: Standing Curls, Behind The Back Curls, Overhead Extensions, Kickbacks, Pushdowns
Shoulders: Upright Rows, Side Lateral Raises, Bent Lateral Raises, Front Raises, Overhead Press

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Workout Suggestions:
I personally like to do Circuits with my bands. Pick 4-6 exercises from above, hit 15-20+ reps of each exercise, and do them back to back with no rest for 1 round.  Do 3-5 rounds total.
A more challenging type of workout would be do to Super or Giant Sets for each individual muscle group. Pick 3-4 exercises for the same muscle group and do them back to back with no rest for 1 round. Do 3-4 rounds total. Work several muscle groups in this way during one session. This shoulder workout will challenge even the most experienced:
Shoulder Giant Set:
A. Side Lateral Raises 15 reps
B. Front Raises 15 reps (below R)
C. Overhead Press 15 reps
D. Upright Row 15 reps (below L)

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**Those killer blue D-Mak lifting shoes by Ryderwear. I have 4 pairs of D-Maks and they are all I exercise in nowadays. Comfortable and functional. Get 15% off Ryderwear.com with my code “WW10”.

 

Competition Abs

20160806_1416542I am exactly 2 weeks out from my next competition and it’s time to bring it all together. Things are falling into place nicely and I feel the path I’ve taken this time is working great. This is also the time I start in on some seriously crazy ab work. This type of routine I found in an article about Frank Zane and how he worked his abs before competition. Being a smaller boned guy and natural ectomorph myself I always looked up to Frank Zane and his aesthetic physique. So I decided to give his ab routine a go when prepping for my last contest in August and I loved the results. My abs were very defined and tight. Here we are again 2 weeks until this next competition for my natural men’s physique pro card and I am repeating what worked last time. This routine is very basic, but absolutely brutal. Pick 4 exercises and do one set of 100 reps each. That is it. Oh, I forgot to mention do it EVERYDAY. Use the “pause rest” method to accomplish the 100 reps if you cannot do them continuously. Go until failure, rest 10 seconds, then continue going until the 100 is completed. I change up the exercises day to day. Here are the last three routines I’ve done.

Daily Contest Ab Routine:
1. Leg Raises 100 reps
2. Knees up Crunches 100 reps
3. Bicycle Crunches 100 reps
4. Side Crunches 100 reps each side
*Bonus: Planks 2 rounds of 90 seconds

Alternate
1. Legs Up Crunches 100 reps
2. Reverse Crunches 100 reps
3. Russian Twists 100 reps
4. Lying Side Leg Raises 100 reps each side
*Bonus: Planks 2 rounds of 90 seconds

Alternate
1. V Ups 100 reps
2. Twisting Crunches 100 reps
3. Bicycle Crunches 100 reps
4. Windshield Wipers 100 reps
*Bonus: Planks 2 rounds of 90 seconds

Things to note:
*I alternate starting with a lower ab or upper ab exercise day to day.
*I always have at least one twisting motion in the line up.
*I typically end with a oblique exercise.
*The Planks I added on my own design because I feel planks really tighten the core.
*Do this everyday.
*Make sure nutrition, weight training, and cardio is on point for weight loss.
*Assist weight loss with Kaged Muscle’s “Clean Burn”. Get 15% off Kagedmuscle.com with code “Wittig15”.

-Wittig, ISSA CPT
Kaged Muscle Athlete

Taking Leg Day Seriously

img_056222I take all my workouts dead serious. Fitness is not a hobby for me. This involves my health, influences my kids, and provides for my family. Leg day is the most important of them all because it affects my cardiovascular system, reduces fat, and builds muscle more than any other muscle group. I do everything possible to make sure I am physically and mentally prepared to perform at the highest level for every workout, but especially leg day. Here is the run down of things I do and consider before every single leg workout.

*Proper Sleep: It’s very important to get proper sleep, at least 7 hours, the night before leg day. When I get less it affects my performance.

*Nutrition: I make sure to bring in proper nutrition the day before and especially the mornings of leg workouts. I never drink the night before. I eat a little extra carbs the morning before the beat down begins. P28 Foods high protein pancake mixes are my breakfast of choice on leg day. I make 2 big Belgium waffles with fruit, nuts, and Greek yogurt.

*Mental preparation: I start visualizing my leg workout the day before. I run through what I want to accomplish and have the workout outlined. I know its going to hurt so give myself time to accept it so I can attack it full force without holding back.

*Warming Up: When I get to the gym I make sure to get in at least 5 minutes on a treadmill or recumbent bike to warm up. This is very important to do before stretching. You don’t want to stretch cold.

*Stretching: After my 5 minute warm up I take 10 minutes to really stretch out my lower back and hamstrings. This helps me perform better and prevent potential injury.

*Proper Shoes: Foot wear can and will affect your performance when it comes to squats, lunges, deadlifts, and all the fun exercises. You don’t want a elevated heel. You need a good grip and ankle support. I have personally found Ryderwear D-Maks to be the best for weight lifting. I currently have 4 pair and will not wear anything else while lifting especially on leg day. Get 10% off Ryderwear.com with code WW10.

*Supplementation: If everything else is in place the right supplements give me that extra energy, strength, endurance, hydration, and recovery capabilities. Here is how I supplement around my leg workouts for maximum performance:

Before Workout: Pre-Kaged pre-workout, 2 scoops Citrulline, 1 scoop Creatine HCL. I mix this is 16oz of water and drink 30 mins before my workouts.

During Workout: I drink 1 scoop of whey (25g protein) at the beginning of my workout. 20 minutes into my workout I start drinking In-Kaged with 1 scoop of Citrulline. I make it with 20oz of water and sip on throughout my workout.

Post Workout: 1 scoop of Re-Kaged with 1 scoop Creatine HCL mixed in 10oz of water.

**Note that around my workouts I am drinking 55-65oz of water. Stay hydrated.

I take Kaged Muscle supplements exclusively. Get 15% off Kagedmuscle.com with code Wittig15.

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Check out my latest Leg workout in details on my Facebook.com/WittigWorks.

-Wittig, ISSA CPT
Kaged Muscle Athlete

Tips To Secure Athlete Sponsorships

First let me share a little of my background. I’ve always had a passion for fitness, but I supported my family most of my adult life in the music business. My band Pillar was fairly successful in certain circles. Because of our platform we had endorsements with many music related companies, clothing, and other products. So when I stopped touring and decided to go into fitness full-time I applied all my marketing and networking knowledge into my new career. I am currently an official Athlete for Kaged Muscle, Ryderwear, 6 Pack bags, and SwoleO’Clock. I also have great relationships with the owners of P28 Foods and Shields Of Strength. Here are some of my thoughts and tips on how to secure Athlete sponsorships in the fitness industry. This is not the definitive guide by any means, but how I personally go about things.

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*Build Your Business: Concentrate on building your business and not be in the business of just trying to land a specific sponsorship. Most fitness athletes are trainers, competitors, online coaches, models, business owners, and more. The companies they represent are a part of the whole not the entire picture.

*Be Unique: What makes you stand out of the crowd? Why are you different? There are thousands of fit people out there who want sponsorships. My personal angle is that I am 40, a husband and father of 4, and always natural. I proclaim, “Be your best at any age”.

*Love the Product: You should only try to partner with companies you truly believe in and love. These should be products you are already buying and paying for. Don’t be the one always looking for free handouts. Do the occasional post sharing your love for the product or why it’s important to you. Tag them accordingly. Be mindful not to be pushy or to look desperate here.

*Platform is Important: Athletes are basically one of the marketing avenues for companies much like magazine advertisements and tv commercials. As you all know social media marketing is a part of life nowadays. One big factor on being selected as a Athlete is your Reach. With this being said put daily work into expanding your Facebook, Instagram, Snapchat, Youtube, Twitter, etc. Quality of followers is important as well. Fake numbers don’t help as they can be seen a mile away. Once a company picks you up you will want to be able to do your part and help sell product. If you don’t hold your weight some companies will drop the dead weight. Building your social media takes time.

*Your Body is Your Billboard: This is the “fitness” industry. You need to look fit. It’s not necessary to have a championship physique, but years of hard work should be apparent. I have personally found that I get much more attention being cut than bulk huge. Everybody can bulk up, but how many put in the work and self-discipline to be super conditioned. Be sure you are putting more work into your body and fitness level rather than Instagram and Snapchat.

*Look Professional: In any business, be it music or fitness, I have found that “perception” is highly important. People pass mental judgement seconds upon seeing something. Find talented friends and spend some money on quality photographs and a professional website. Look at the level of quality the pros are putting out there and try to match that visual quality.

*Market Less: When it comes to posting make sure your social pages don’t look like a big magazine advertisement. People don’t like marketing and product shoved down their throats. Be sure to provide useful information, educate, inspire, and motivate. Give more than you expect to receive. You build trust by giving information and content. Then when you do “market” something you love your audience is more likely to listen.

*Be Kind: You would think this is a given, but it still has to be said. Kindness will take you to the top. As I said before “give more than you expect to receive”. Help others. It’s always better to be at the top with other good people.

*Be a Good Communicator: You should be able to communicate naturally and effectively in writing and on camera. This is a gift for some and others it takes work to perfect. This is something I am always working on especially when it comes to video. Companies are looking for people who have great communication skills not just for social media posts, but also on camera and in person as you represent their company.

*Respectful and considerate: Once you feel you have done a great job at all the above two things may happen. #1. The company will reach out to you because you’ve shown true love for their product and they want you to be apart of their team. #2. You write the company a nice, professional email explaining in short who you are, why you love their product and have been using it for years, and that you would like to be considered. Leave your social media links. Remember that despite you are writing a big company it is regular, real people who will read your email. Being pushy or rude will get you nowhere fast. Write them professionally and do not send them something publicly (like a Tweet or FB post). Don’t keep messaging them over and over again. Space your correspondence out over longer periods of time.

BE PATIENT! Nothing worthwhile happens over night. I have not only had a life-long passion for fitness, but I consider myself very knowledgeable when it comes to marketing. I was co-owner of a social media marketing company for years. My progress in the fitness industry took years of daily hard work.

Feel free to email me with any questions you may have Michael@WittigWorks.com.

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-Wittig, ISSA CPT
Kaged Muscle Athlete
WittigWorks.com

Build Biceps with “Ladder Sets”

If you are having trouble building your stubborn Biceps I know from personal experience you have to beat them into submission in order for them to grow. Give my “Ladder Sets” a try on your next Biceps routine for something new and effective.

Let me know what you think with Likes, Comments, and Shares. Subscribe to this blog for much more to come.

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

Red D-Mak lifting shoes and pants by Ryderwear. Get 10% off Ryderwear.com with code WW10.

-Wittig, ISSA CPT
Kaged Muscle Athlete

Transform your Cardio

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If you find you are not getting the results you want it’s time to do things differently. Transform your workouts to transform your body. I find many people go into automatic mode once they enter the gym. They do the same routine and the same cardio. Maybe it works for them. But I personally know the benefit of changing things up and how it effects my results. I am not saying to scratch everything you are doing. Just be willing to throw in some change here and there. Instead of always jogging, biking, or whatever your cardio fall back is give something new a try. There really are no rules when it comes to putting together a cardio routine. Make up something different every time. Here are a few things I did this last weekend to keep my cardio interesting. I did two of these in one session and over this last weekend I did 2 separate am and pm sessions  both Saturday and Sunday. I hope they give you some ideas.

Alternate Cardio Routines:

Routine 1: This pattern is done continuously 8 times through.
A. Jog
B. Sprint (2 mail boxes in length)
C. Jog
D. Jumping Jacks 25 reps

Routine 2: Done back to back with no rest for 1 round. Do 4 rounds total.
A. Switch Lunge 30 reps (15 each side alternating). View Here.
B. Jump Squat 30 reps (alternating regular and wide stance)
C. Body Weight Squats 30 reps

Routine 3: Done back to back with no rest for 1 round. Do 4 rounds total.
A. Mountain Climbers: 50 total (25 each side alternating)
B. Knees to elbows: 20 total
C. Plank: 60 seconds

Routine 4:
My typical 30 minute jog, but dropping at random intervals to do 25 push ups. This last run I targeted to do 300 pushups. View Here.

Routine 5:
Burpees: 5 sets of 30 reps. 60 second rest between sets. View Here.

Routine 6: Do these 2 exercises back to back with no rest for 1 round. Do 5 rounds total.
A. Ball Slams: 30 reps. View Here.
B. Push ups: 20 reps. I like to do these on a special weighted ball with side handles.

Enhance your high intensity cardio by supplementing with the following:
*Pre-Kaged pre-workout: Take 30 minutes before your session.
*Hydracharge: Drink during and after your session for hydration.
*Re-Kaged: Drink immediately after your session for ultimate recovery.

Get 15% off Kagedmuscle.com with code Wittig15.

-Wittig, ISSA CPT
Kaged Muscle Athlete