Tiffany Oertel Went From Girl-Next-Door To Goddess. Learn How She Did It!

Tiffany decided to go from average girl to pro bikini babe by committing to a slim, sexy and healthy lifestyle!

Vital Stats

Name: Tiffany Oertel

Email: Tiffany.Oertel@gmail.com

Bodyspace: TOertel

Tiffany Oertel Tiffany Oertel

Before:

Age:
23
Height:
5'8"
Weight:
142 lbs
Body Fat:
20%

After:

Age:
24
Height:
5'8"
Weight:
122 lbs
Body Fat:
13%

Why I Got Started

To be honest, I didn't think that my body needed to change. I was never overweight and I grew up thinking that was all that mattered. My husband Nate works with sports supplement companies and came home from the Olympia in 2009 with some pictures of his clients and their booth models.

Seeing the pictures of the girls made me really mad because I didn't look like they did. My husband had been training most of his life for sports and was now training regularly at the gym to lose some of the weight he put on when we got married.

I started to go with him and he taught me about weight training. A few weeks later he took me to a NPC competition in Culver City and introduced me to some of the competitors and supplement vendors.

Once I saw the girls, and how committed they were to a HEALTHY lifestyle, I started to see what I was missing. I kept training and cleaned up my diet based on what I read here on Bodybuilding.com.

Is that giant rubber ducky BLUSHING?
+ Click To Enlarge.
Is that giant rubber ducky BLUSHING?


How I Did It

In January of 2010, Nate asked me if I was interested in competing in the Bikini Division. I thought about it and decided it would be a good thing for me. I really liked the changes my body was making and I was anxious to make more improvements.

I gave him my answer and he gave me the phone number for Kim Oddo and a credit card. I started training with Kim shortly afterwards. It took 12 weeks of training with Kim to get me from the "Skinny Fat" girl with next to zero self-confidence and hardly any experience in the gym to a Lean, Mean, Stage-rocking Bikini Competitor.

My first show was the Orange County Classic, an NPC bikini show where I took first in my height class. It was a tremendous experience and I haven't slowed down since.

I've made wonderful friends in the industry to model and work as trainers and they've inspired me to pursue a personal training certification. I've also started doing some fitness and Bikini modeling.

Tiffany may not be a certified personal trainer yet, but she's definitely a certified hotty!
+ Click To Enlarge.
Tiffany may not be a certified personal trainer yet,
but she's definitely a certified hotty!


Supplements


Morning:
Morning & Afternoon:
Morning & Evening:
Morning, Afternoon, & Evening:
Evening:
Pre Workout:

Or

Post Workout:

Or

Diet

Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:

Training


Day 1: Rest

Day 2: Glutes/Calves/Abs
Warm Up
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
15 min on incline
Exercises
Narrow Stance Leg Press Narrow Stance Leg Press Narrow Stance Leg Press
4 sets of 20 reps
Barbell Lunge Barbell Lunge Barbell Lunge
4 sets of 20 reps
Thigh Abductor Thigh Abductor Thigh Abductor
4 sets of 20 reps
One-Legged Cable Kickback One-Legged Cable Kickback One-Legged Cable Kickback
4 sets of 20 reps, each leg
Seated Calf Raise Seated Calf Raise Seated Calf Raise
4 Sets of 20 reps
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
4 sets of 20 reps
Side Bridge Side Bridge Side Bridge
4 sets of 60 sec holds
Decline Crunch Decline Crunch Decline Crunch (weighted)
4 sets of 50 reps
Cardio
Stairmaster Stairmaster Stairmaster
30 min
Day 3: Back
Warm Up
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
15 min on incline
Exercises
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
4 sets of 12 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns Underhand Cable Pulldowns
4 sets of 12 reps
Seated Cable Rows Seated Cable Rows Seated Cable Rows
4 sets of 12-16 reps
Elevated Cable Rows Elevated Cable Rows Elevated Cable Rows
4 sets of 10 reps
Barbell Deadlift Barbell Deadlift Barbell Deadlift
4 Sets of 8-12 reps
Seated One-arm Cable Pulley Rows Seated One-arm Cable Pulley Rows Seated One-arm Cable Pulley Rows
3 sets of 10-16 reps, each arm
Cardio
Stairmaster Stairmaster Stairmaster
20 min
Day 4: Cardio Only
Cardio
Stairmaster Stairmaster Stairmaster
40 min
Day 5: Shoulders
Cardio
Stairmaster Stairmaster Stairmaster
20 min HIIT circuit
Exercises
Side Lateral Raise Side Lateral Raise Side Lateral Raise
4 sets of 10-12 reps
Barbell Shrug Barbell Shrug Barbell Shrug
4 sets of 20 reps
Machine Shoulder (Military) Press Machine Shoulder (Military) Press Machine Shoulder (Military) Press
3 sets of 12 reps, 1 set to failure
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
30 min on incline
Day 6: Arms
Exercises
Dumbbell Bicep Curl Dumbbell Bicep Curl Dumbbell Bicep Curl
4 sets of 10 reps
Reverse Barbell Curl Reverse Barbell Curl Reverse Barbell Curl
3 sets of 16 reps
Barbell Curl Barbell Curl Barbell Curl
4 sets of 10 reps
Lying Triceps Press Lying Triceps Press Lying Triceps Press
4 sets of 8-12 reps
Alternate Hammer Curl Alternate Hammer Curl Alternate Hammer Curl
4 sets of 10 reps, each arm
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown
3 sets of 15 reps
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
30 min on incline
Stairmaster Stairmaster Stairmaster
30 min
Day 7: Legs
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
15 min on incline
Exercises
Barbell Squat Barbell Squat Barbell Squat
4 sets of 10 reps
Front Barbell Squat Front Barbell Squat Front Barbell Squat
3 sets of 10 reps
Leg Press Leg Press Leg Press
4 sets of 12 reps
Leg Extensions Leg Extensions Leg Extensions
3 sets of 15 reps
Seated Leg Curl Seated Leg Curl Seated Leg Curl
3 sets of 15 reps
Lying Leg Curls Lying Leg Curls Lying Leg Curls
3 sets of 12 reps

Female Transformations

Tiffany Oertel - Upright Rows (00:29)



Suggestions for Others

Consistency Is Key! It's so easy to cheat on the diet or skip a workout. You don't have to be at the gym for hours and you don't need to eat perfectly clean all the time, but once you start, stay with it.

I think most people fail because they start with so many huge goals, that they get overwhelmed and then give-up. Start slow and pace yourself so you can stay consistent with training, diet and supplementation.

It's also important to surround yourself with others who respect your goals and live the same lifestyle. A support system is super important.

Finally, when things get hard, and you see that you're doing so much more than the average person, remember that looking average was never the goal, and keep pushing forward.

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