My Current Nutrition: Lean Bulk

img_1361Every now and then I give you a run down of my current nutrition and supplements. It’s that time. Currently I am 6’2” and around 197. I am slowly gaining lean muscle while staying pretty darn lean. Not getting leaner, but holding some cuts. If I don’t gain more in the next few weeks I will up these calories a bit more. I do eat relatively same things and at the same times daily. I do switch out my proteins between chicken, lean ground turkey, lean hamburger, and lean steak. My 6 Pack Fitness meal management bag makes it easy and possible. I prepare my food the night before and pack up my bag every morning. Consistency is key. Check out those 6 Pack bags and get 10% off Here.

5:00am: 1 scoop whey

6:00-7:00am: 4 whole eggs, 2 egg whites, 2 slices 100% whole wheat toast, 3/4 cup oatmeal (Quaker Oats dry measure) made with water, raisins, crushed walnuts, and sliced banana.

Supplements: multi-vitamin (Vita-Jym) and Kaged Muscle Hydracharge with added BCAA’s, Glutamine, and 1 Purcaf caffeine tab broke open.

9:30am: Pre-Kaged pre-workout with 1 scoop of Creatin HCL and 2 scoops Citrulline.

10:00am WORKOUT: 1 scoop of whey for the 15 minutes. In-Kaged with 1 scoop Citrulline 15-20 minutes into workout.

12:00pm Post-Workout: Re-Kaged with 1 scoop Creatine HCL and 30g Dextrose (Now brand from bodybuilding.com)

1:00pm: 0.5lb chicken (weighed before cooking), 1 cup rice (dry measure), apple, 2 cups of veggies spinach and carrots.

Supplements: Kaged Muscle Hydracharge with added BCAA’s, Glutamine, and 1 Purcaf caffeine tab broke open.

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

6:00pm: 0.5lb lean ground turkey, 2- 100% whole wheat tortillas, 1/2 cup rice, cheddar cheese (make 2 wraps). 1 cup veggies.

9:00pm: Kasein protein made with water.

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Wittig, ISSA CPT
Kaged Muscle Athlete

Grey Marle T-back by Ryderwear. Get 10% off Ryderwear.com/Wittig with code Wittig10.

Chest Blitz Workout

If I am putting this workout in the blog that means it was a good one. It means I was personally sore for several days and I want to pass the love on to you all. I am currently hitting chest just once a week as I am focusing on my back working it three times weekly. Give this Chest workout a go and let me know what you think with Likes, comments, and shares.
-Wittig, ISSA CPT
Kaged Muscle Athlete

Chest:

1. Bench Press: 2 warm up sets 15 and 10 reps, then 5 sets of 5 reps. Several of these sets were 4 reps then a short pause rest for the 5th. So heavy!

2. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 4 sets total.
2A. Incline DB Press: 8-10 reps.
2B. Incline Fly: 10-12 reps.

3. FST-7 Superset: Do these 2 exercises back to back with no rest for 1 set. Do 7 sets total. Only 30-45 sec rest between sets.
3A. Low Pulley Cable Cross Over: 12-15 reps.
3B. Flat Plate Press: 12-15 reps. Hold a flat plate in the middle by pressing inward.

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One Nasty Leg Workout

I know my Leg workouts get the least amount of views, but I am posting this for your own good. You all need to be slamming legs hard. Big effort= big results. I don’t like to do anything typical so my extras on this workout push it over the top. Give this Leg workout a go and let me know what you think with Likes, comments, and shares.
-Wittig, ISSA CPT
Kaged Muscle Athlete

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Legs:
1. Squats: 10 sets of 10 reps. None of these were normal sets. I took long pauses at the bottom of each squat. They were all also 1 1/2 reps and some even with double half reps as shown HERE. After the first 2 sets I started increasing weight and as I went on it took 1-2 pause rests (10 sec rest) to finish all 10 reps. I built up to 225lbs doing the 1 1/2 reps. The last set was a strip set doing only 2 reps, dropping weight by 20lbs for 2 more reps, and continue until 12 reps were done.

2. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 3 sets total.
2A. Hack Squat: All 1 1/2 reps. 10 reps total but using a weight that you can only do ~6 reps. Then pause rest until 10 are done.
2B: Walking Lunges: 30 steps total 15 each side.

3. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 3 sets total.
3A. Uni-lateral Leg Extension: 10-12 reps. Do R leg then immediately L leg. View HERE.
3B. Leg Extension (both legs): Same weight to failure 12-15 reps.

4. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 4 sets total.
4A. Uni-lateral Straight Leg DB Deadlifts: 10 reps each leg.
4B. Barbell Straight Leg Deadlifts off ground: 8-10 reps. View HERE.

-Wittig, ISSA CPT
Kaged Muscle Athlete

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

Tank and red D-Mak lifting shoes by Ryderwear. Get 10% off my Ryderwear.com/Wittig with code Wittig10.

Intense Ab Giant Set

Yesterday I was short on time, a little tired, but wanted to go all out and really work my abs. At the moment I am not looking to condition my abs, but build them. It took me less than 20 minutes to rock this workout.

Ab Giant Set: Do these 3 exercises back to back with no rest for 1 set. Do 4 sets total.

A. Hanging Leg Raises: 10 reps. I went legs to bar until I couldn’t then just brought them at least horizontal. If you cannot hang use a captions chair.

B. Cable Crunches: 10-12 reps. After the leg raises these were tough. Be sure to keep your hip isolated when performing.

C. Ab Rollouts: 10 reps. I had to do a quick pause rest (5 sec rest) to get all these reps.

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-Wittig, ISSA CPT
Kaged Muscle Athlete

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Necklace by Shields Of Strength. Get 15% off Shieldsofstrength.com with code Wittig.

Tricking the Sick

This last Thursday I hit a ugly leg workout, but this particular one really beat me down. I actually Snapped (Snapchat: WittigWorks) that I might have worked myself sick. Well, I realized about an hour later I was indeed sick and coming down with the stomach flu. I can typically tough it out with colds and minor sickness, but the stomach flu is the worst type of sickness for us fitness freaks because we can’t eat. Losing weight while being sick is the worst because without the calories it is not only fat being lost, but muscle also. For the record I won’t lift if I have a terrible cough or the stomach flu. Here are the 3 things I did to recovery quickly and prevent muscle loss:

1. Rest and Sleep: As soon as I realized what was going on I went straight home and got ready for bed. Toughing through certain types of sickness will only prolong it. Rest is best.
2. Slow Digesting Protein: Since I wasn’t hungry and couldn’t really eat I had to devise a way to prevent muscle catabolism. My answer was the slow digesting protein Kasein. Some with the stomach flu may not be able to hold this down. The secret is to not chug it. I just sipped on this throughout the evening and next morning. I held it all down and ended up ingesting 50 grams of protein this way. I recommend and prefer Kaged Muscle Kasein because of its great taste, 3rd party tested for purity, and smooth texture. Get 15% off Kagedmuscle.com with my code “Wittig15”.
3. Stay Hydrated: While sipping on my Kasein I also prepared another 16oz of water mixed with Kaged Muscle’s Hydracharge, BCAA’s, and Glutamine. This mixture tastes great, hydrates, but also helps my body recovery and hold muscle. I was able to hold this down by sipping slowly throughout the night.

Once the worst of a stomach flu is over it’s going to still take a while to get your full appetite back and full strength/endurance in the gym. Try to get back to your eating schedule and just do your best. There has been a few times I just couldn’t eat near what I needed too so I made up the calories with a huge cheat meal. Pace yourself in the gym. Yes, still hit it hard, but realize your body is still recovering. You might do lower volume workouts for the days following stomach flu recovery.

I hope none of you get this virus going around, but if you do I hope my experience and tips help you keep your gains. 15874938_10211425429771333_8565088634346834936_o

-Wittig, ISSA CPT
P.S. My first gym session back after being sick. Look how happy I look ha.

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*Full outfit and shoes by Ryderwear. Get 10% off everything Ryderwear.com/Wittig with code “Wittig10”.

 

New Years Day Workout Challenge

Happy New Year everybody. Hope you all had a great night. I am not hitting the gym today because I wanted to spend more time with family, but I did do a quick workout out in my driveway. This is my New Years Day challenge to you.

Down for a Burpee, legs out 1x, push up 1x, jump squat 1x. Down, legs out 2x, push up 2x, jump squat 2x. Repeat the pattern up to 10. Do 3 rounds total. View a video HERE.

It won’t take long, but it will definitely wind you and help you bring in 2017 right…out of breath and sweaty.

New Year- Best You!

-Wittig, ISSA CPT

Triceps Worked Right

img_05802Here is a little Triceps workout I did the other day that felt dang right. I knew damage was being caused at the time and they were sore for days afterwards. The good kind of sore. This is fairly simple, but includes a few different techniques which I will explain below.

Triceps:

1. Lying Triceps Extensions (Skull Crushers): Warm up with bar 30 reps. Then 8 sets of 15, 12, 6+pause (8 total), 5-6+pause rest, then start lowering the weight for 10, 12, 15, 18-20 reps. I used the big 45lb straight bar for these. Rest between sets was fairly quick 60-90 secs. Pause rest was only 10 seconds.

2. Seated DB Overhead Extensions: 4 sets of 15, 12, 10+pause rest, 10+pause rest.

3. FST-7 Superset: Do these 2 exercises back to back with no rest for 1 set. Do 7 sets total with only 30-45 seconds between sets.
3A. Kickbacks: 10-12 reps.
3B. Rope Pushdowns: 12-15 reps. Separate the rope until you can’t then finish keeping the handles together. On the last set forget the 12-15 reps and proceed with my mini-pause rest reps off the rack as shown HERE.

-Wittig, ISSA CPT
Kaged Muscle Athlete

Hoodie/tank by Ryderwear. Get 10% off Ryderwear.com/Wittig and use my code Wittig10.

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