Banana Walnut Power Oatmeal


I am not known as being a super great cook or recipe guy, but I have stumbled across a few dishes that have become staple in my nutrition planning. The majority of my go-to recipes are for breakfast which is one of my favorite meals and a great way to start your day. In addition to basic eggs I tend to make oatmeal variations which are good for a number of reasons including being a good source of carbs, fiber, antioxidants, vitamins, and minerals. There is also research suggesting that oats can lower cholesterol levels, improve blood sugar control, and help you lose weight. One of my favorite oatmeal recipes is for Banana Walnut Protein oatmeal. While this takes a minute to make it is worth it.

Preparation and cooking time: 25 minutes

1/2 Cup Oats
1 Banana mashed with a fork
1/2 Cup low-fat milk or almond milk
1 egg white
1 scoop vanilla whey protein*
2 TBSP of plain non-fat Greek yogurt
2 TBSP crushed walnuts
1 TBSP sweetener
1 tsp Cinnamon
*I personally use Kaged Muscle Vanilla whey isolate.

1. Pre-heat oven to 350 degrees,
2. Spray non-fat cooking oil into an oven safe bowl or iron skillet. 3. Add and mix all ingredients.
4. Cover with aluminum foil and put into the oven for 20 minutes. 5. Take out to stir 1-2 times during cooking time.

Approximate macros: Calories: 500
Carbs: 56g
Protein: 39g
Fats: 6g

Check out my favorite Chocolate Peanut Butter Protein Oatmeal HERE!
Get 15% off whey isolate in a variety of flavors and other high quality supplements with code “Michael15”.


My Quarantine Cut

Despite this pandemic I started my 2020 contest preparation cut three weeks ago. Right now I have a few shows in later July in my sights, but of course I’ll have to play it by ear depending on how the country is doing. Physically and mentally I will be ready. I wanted to give you all some insight into what my cutting protocol has been these first three weeks. My workouts are always transparent and go up in there entirety daily on my The training is always intense so the main elements that change when cutting revolve around cardio and nutrition.


Current Cardio Schedule:
Monday: Steady State rowing 15 minutes
Tuesday: HIIT Battle Ropes 5 minutes (30 secs hard/30 secs rest)
Wednesday: Steady State incline treadmill 15 minutes
Thursday: HIIT Assault Bike (20 secs hard/40 secs mild)
Friday: Steady State rowing 15 minutes
Saturday: HIIT body weight (burpees, mountain climbers, high knees, etc) 5 minutes (30 secs hard/30 secs rest).
Sunday: Off day. Might go for an easy walk outside with the family.

*These shorter cardio sessions work because I deliberately stopped doing all cardio about 6 weeks before my cut.

As always when cutting I do a gentle carb cycle. Fasting and other methods are too extreme for me personally. My goal is to retain as much muscle as possible and not suffer needlessly.

Current Carb Cycle:
Monday: Medium
Tuesday: Medium
Wednesday: Medium
Thursday: Medium
Friday: High
Saturday: Medium
Sunday: Low off day

Typical Medium Carb Day:
Breakfast: Chocolate peanut better oatmeal made with KM whey isolate, 2 whole eggs, 4 whites, Kaged Muscle Hydracharge with glutamine, creatine (KM Creaclear), probiotics, multi-vitamin, fish oil, extra vitamin C & D, KM Ferodrox testosterone support.

Pre-Workout: Kaged Muscle Pre-Kaged 30 minutes before workout.

Intra-Workout: 1 scoop KM whey isolate with 20 grams of dextrose during first 10 minutes of workout, then KM In-Kaged 10-15 minutes into workout until the final set.

Post-Workout: Kaged Muscle Re-Kaged.

Lunch: 8oz of lean protein, 1 cup rice, cup of raw veggies and berries.

Dinner: 8oz of lean protein, 50g of any carbs, KM Hydrachrage, extra vitamin C & D, Fish Oil, and green tea.

Before bed: 1 scoop of Kaged Muscle Kasein protein.

*Get 15% off everything with my code “Michael15”. Third-party tested. No artificial colors or flavors. Fermented and patented ingredients. Wittig approved! 


Iron Man Magazine: At Home Workouts

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I am happy to contribute some of my best home workouts to Iron Man Magazine in this latest feature:

Intensity does not reside in a location, but from within. This is something to remember the next time you are unable to make that drive to the gym or if you are traveling. While it may be ideal to have all the fancy gym equipment it’s not the only way to push your limits. It is possible to achieve maximum intensity with very minimal equipment even for the most advanced lifter. All that is needed is a set of resistance bands, your body, and a little creativity. These workouts can be done at home to transform your body or as a supplement to your gym work. Read the full article and workouts HERE.

-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: @WittigWorks

“Extreme Load Training” Internationally Published

It’s always a blessing and an honor to have my articles and photos published by international magazines like Train Magazine. I get to write about my passion and share what I know to help others all across the world. The new April issue of Train released yesterday with Daniel Craig on the cover. I have a total of 10 pages in this issue including my “Extreme Load Training” method of training and a research based article on strengthening your immune system which is important with all this Corona craziness going on. Pick up Train Magazine wherever magazines or sold or pick it up digitally on Post a photo of my articles and tag me (@WittigWorks and @Trainmag) for a shoutout. Thank you all so much for your amazing support. I hope I have helped or inspired you in some way.

Get the full 8-week “Extreme Load Training” trainer HERE.

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-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: WittigWorks (709K+) for my best programs

Thinking About Competing?

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Check out my latest article on If you are interested in competing I a fitness competition I share how to get started and the whole process:

Have you cruised through the pages of Iron Man Magazine, saw the photographs of the fitness competitors, and imagined yourself on that stage? The music is playing, the warm lights are shining down on your tanned body, and the audience applauds when you hit that pose just right. Thousands of men and women at all levels of fitness do compete each year to challenge themselves and motivate others. There is something about having a definitive date and knowing that you will be on stage showing off what you got in front of experienced judges that enables one to push their physical limits. Competing is not for everyone. It requires extreme discipline, high work ethic, consistency, and pain tolerance. Now, I’m not try to scare you off, but it’s not easy. Hats off to anyone who does step on that stage. It’s quite the accomplishment. This is a guide for those who are thinking about competing, but have no idea where to start.


Don’t Wait Forever: Yes, to be in a fitness competition you have to be fit. But the term ‘fit’ is relative. Nobody who competes is never perfect. Don’t hold off competing until you feel you have the perfect physique because you never will. Our bodies will always be a work in progress. If you are far from being in shape it might take a year or two to get stage ready, but go for it. Don’t be a talker be a doer.

(Read the rest of this article HERE)

My recent skin cancer scare

I want to share all the details of what has been going on in hopes of helping to save someones life. I had a mole that developed in the 2017-2018 time period that concerned me. Twice last year I went to the doctor to specifically address this mole on my left pec. Both times the doctor said not to worry about it. Three weeks ago I visited a different doctor and told him I wanted the mole removed and biopsied. A week later I received a call saying it came back ‘invasive melanoma’, the worst kind of skin cancer. Luckily we caught it early and it was shallow and relatively small. Just two days ago on Friday I went under the knife for a ‘wide-incision’ to make sure it was all cut out and then sutured up. The incision was 2.5 inches and will be apart of my life story moving forward. I have to be very careful with my chest the next 4-weeks so the sutures heal correctly. I have to have my skin checked every 3 months for a year, then every 6 months, then every year for the rest of my life. Tomorrow, Monday, I am having the doctor check all my kids just to be careful. There are a few things I really want to drive home to you all of my friends:

  • Sun tanning beds increase chances of melanoma 30%. So don’t do it. I will only be using tanning lotions moving forward and sun protection lotion when in the sun.
  • Melanoma is not directly associated with just sun exposure. It could be somewhat genetic and reasons the medical community are still trying to pin point.
  • Melanoma can present in babies, children, and adults. Women typically get them on their legs and men on their back, but mine presented on my chest.
  • If you have any moles you are concerned about get checked immediately. Get a second opinion if needed. If the doctor says don’t worry about it, but you are still concerned just tell them to take it off. Doing this might have saved my life.

My goal the next month is to be careful and train in a safe way that helps retain the muscle I’ve built the last 1.5 years. I still have hopes of competing in a natural pro show this later June. If things don’t heal properly or if I feel I am just not ready because of this surgery I’ll just wait until later 2020. Thank you all so much for the encouragement and prayers during this period. Love you all.


(The mole is there on my left chest near the nipple)


New Free Microcycle: Lethal Intentions

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Welcome to the fourth edition of my free microcycle series. Each microcycle is a week long block of training utilizing a specific method or pattern. Each cycle contains one of my favorite and most intense ways to train. It takes me awhile to develop full, all-inclusive programs, and in the meantime I have so many ideas to share with you all. I put these together low-fi and low-cost so I can deliver them to you quickly and free. I hope you don’t mind my PDF document format. This new microcycle “Lethal Intentions” is deliberate high volume and pushing the threshold of intensity. I take the idea of pre- exhausting the targeted muscle group to the next level. The goal is to thoroughly work a muscle group before supporting muscle groups tire out causing a lack in performance. This is the first microcycle in my series two weeks in length. While I like training at such a high volume it is not intended to be done over a long period of time. Be sure to surround this with lower volume weeks and/or de-loads. I hope you enjoy these workouts. Please let me know what you think on social media.

Get ‘Lethal Intentions’ HERE! All I ask is that you share it with many. Enjoy…the pain 😉

Annihilate to Motivate,
Michael Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: WittigWorks

Previous Microcycles:
Pattern of Pain
Death Valley Training
Power Rack Training

Personal Announcement

I have some personal news I’ve been waiting to share with you all. Less than two weeks ago I had a mole removed on my left chest and the lab results came in this last Monday. Invasive melanoma skin cancer. It was pretty distressing news especially for someone who lives health and fitness. Good thing is they said it was very early stages and shallow. In my follow up the doctor checked everywhere and found another spot they didn’t like on my calf that came back ‘abnormal’. So I have two separate minor surgeries coming up so they can ‘cut the margin’ on both my chest and calf. I’ll be stitched up and left with scars. I’ll have to get checked every 3 months for a while and then yearly for the rest of my life. I am thankful we caught it early and it all seems manageable. My first operation for my chest is coming up Feb 21st. I had plans of competing several times this year. Depending on how my stitches feel I still have June in my sights. I want to ask you all to please keep me in your thoughts and prayers. I know God put me on this Earth for a reason and it’s not my time. I want to thank my family and friends for their loving support.
Stronger Together,
Michael Wittig

Home Chair Workout


The New Year always brings new motivation to get healthier, but consistency often proves difficult as time passes. While you might have a true desire to do things differently this year, all our responsibilities with family, work, and at times lack of sleep can make it difficult. One way to help stay on track fitness wise is to decide to get a workout in even if you are unable to make it to the gym. Make the choice that something is better than nothing. A 20-minute home workout may not be as beneficial as 60-minutes in the gym in your mind, but at least it’s one small step closer to where you want to be and not a step backwards. I personally enjoy home workouts and have incorporated them into my lifestyle even though I spend most of my time in a big gym. It doesn’t matter if I am deep into muscle building or cutting for a fitness competition I always do a home workout habitually on the weekend and have for many years. This is a time for me to get creative and push the limits with minimal equipment. Here is a full body workout you can do anywhere and it only requires two dining room table chairs. I recommend using sturdy chairs and not the folding type. Do each of these exercises back-to-back without rest in circuit fashion for one set. Do 4 sets total and 15-20 reps for each movement. Rest 60 seconds between sets.

Read the rest of this article and full workout HERE.

Shoulder Press End


Chocolate PB Oatmeal Recipe


I will never claim to be an amazing cook, but there are a few things I eat regularly that are delicious. I am a creature of habit and tend to stick with foods that I know. It does make eating healthy as a lifestyle much easier when you enjoy the foods you eat. One of my favorite morning meals is a recipe I stumbled upon long ago for Chocolate Peanut Butter Protein Oatmeal. I have this at least three times weekly along with eggs. This is a tasty way to power up and start your day with protein and good carbs. I rarely post recipes as I generally eat simply, but this one is special and I want to share it with you all.

Read the rest of this article and get the full recipe HERE.