Peak Week is Here!

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In 6 days I compete in the NANBF NATURAL TULSA BODYBUILDING CHAMPIONSHIP 2017 in Men’s Physique Open (all ages), Masters (40+), and Mr. Oklahoma. It is going down this coming Sat, June 3rd, 9am, at Lorton on TU campus in Tulsa, OK. I hope to see some of you there. I do this not for accolades, but to show everybody you can be your best at any age and naturally. Also, that my training methods work. I don’t just talk, but back up my words with extreme action.
 
I want to thank my God and my wife and family most of all. Special thanks to my home gym Elite Training Tulsa and Whitney Finch Finch for giving me opportunity. My friends Eric Murphy, Jonathan Shreve, and Jason Story who have helped coach, support, and inspire me. Special shout outs to Samuel Bickel and Colten Powell for always having my back. Applause to Steven Clausen and the NANBF for all they do for natural athletes. Then all my friends who are too many to be named. You know who you are.
 
Special thanks to my amazing sponsors who not only support me, but whom I am proud to call friends: Kaged Muscle Supplements and CEO Kris Gethin, 6 Pack Fitness, SWOLE O’clock, Ryderwear, and Gripped Fitness Audio.
 
Follow my peak week on Snapchat “WittigWorks” and Instagram.com/WittigWorks “Story”.
 
Blessed beyond measure,
Michael Wittig, ISSA CPT
Kaged Muscle Athlete
All socials: WittigWorks

A First Timers Guide to the Gym

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Doing anything for the first time can be nerve racking. Talking in front of a big audience. Having a tooth drilled. Going to the gym for the first time? I know some of your initial worries include people starring at you, laughing at you because you are doing things wrong, hurting yourself, being filmed tripping on the treadmill and becoming a Youtube sensation and making millions. Well, maybe not that last one. That sounds pretty good. As a personal trainer and one who has been going to the gym for most of my adult life I have a bit of guidance for you. I have narrowed it down to 5 tips that will help make your early gym experiences positive.

1. Find a “Good” gym. There are all kinds of gyms out there for different goals and personalities. Finding one that might be a good fit for you would be ideal. My advice is to ask your friends who have similar fitness goals, check Google reviews and see what other people are saying, and check their websites. Then go check the gym out. Most gyms will typically give you a tour and free access for a day or even week. If they don’t mention free access ask for it. They can only say no. Sometimes you will even get a free session from their personal trainer. If you have “never” been to a gym before working with a certified trainer on staff could be worth the investment so you can reach your goals faster and keep safe.

2. Don’t worry about what other people are doing or thinking. Remember most people are there to better themselves. Regardless how fit someone may look that person has their own flaws they are still trying to improve. Focus on your own goals. Never compare yourself to others.

3. Go with a friend. If you feel really uncomfortable going to a gym alone find a good friend to come with you. Better yet get a friend who has been to a gym before and has some exercise experience. Your friend can probably teach you a few things plus it will be fun.

4. Don’t be afraid to ask. If you are not sure how to use a particular piece of equipment ask someone who works there. If you cannot find someone most gym goers would be happy to help.

5. What type of workout should I do? This one is a bit more involved because it depends on your experience and personal goals. Here is a generic guideline to follow if you are new to fitness and want to lower body fat and increase your cardiovascular health. Building big muscle is another game.
A. Always warm up. Get on the treadmill, recumbent bike, or rowing machine for at least 5 minutes to get your body warmed up.
B. Hit a circuit that works your body muscle groups (legs, chest, back). I typically will throw in a core and cardio exercise in as well. Do 12-15 reps of each exercise and do the full circuit 3-4 times. Do your cardio after resistance training or at another time of day. Stretching after a hard workout is always recommend for recovery.

Just remember once you are a gym pro to be kind to those who are new. Lend a helping hand and offer kindly assistance.

In Strength,
Michael Wittig
ISSA, CPT
Kaged Muscle Athlete
All socials: WittigWorks

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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When you are going to war, but still want to look pretty. My apparel is always by RyderWear. Get 10% off everything Ryderwear.com/Wittig with my code “Wittig10”. And they have an even bigger women’s selection.

-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.

Camo shorts and Black Out D-Mak lifting shoes by RyderWear. Get 10% off Everything Ryderwear.com/Wittig with my code Wittig10.

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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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