Vital Stats
Name: Tiffany Oertel
Email: Tiffany.Oertel@gmail.com
Bodyspace: TOertel
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Before: |
After: |
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.
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.
Click To Enlarge. Tiffany may not be a certified personal trainer yet,
but she's definitely a certified hotty!
Diet
Meal 1:
- 6 egg whites
- 40g oatmeal
Meal 2:
Meal 3:
- 100g grilled chicken breast
- 100g brown/wild rice
- small salad
- 1 cup broccoli
Meal 4:
- 115g extra lean ground turkey
- 55g avocado
- 1 slice Ezekiel toast
Meal 5:
- 125g fish, usually salmon or mahi-mahi
- 2 tbsp extra virgin olive oil
- Large salad
- 1 cup broccoli/asparagus
Meal 6:
- 4 egg whites + 1 whole egg
- 14g whole fat cheese
Training
Day 1: Rest
Day 2: Glutes/Calves/Abs
Jogging-Treadmill15 min on incline
Narrow Stance Leg Press4 sets of 20 reps
Barbell Lunge4 sets of 20 reps
Thigh Abductor4 sets of 20 reps
One-Legged Cable Kickback4 sets of 20 reps, each leg
Calf Press On The Leg Press Machine4 sets of 20 reps
Seated Calf Raise4 Sets of 20 reps
Hanging Leg Raise4 sets of 20 reps
Side Bridge4 sets of 60 sec holds
Decline Crunch (weighted)4 sets of 50 reps
Stairmaster30 min
Day 3: Back
Jogging-Treadmill15 min on incline
Wide-Grip Lat Pulldown4 sets of 12 reps
Underhand Cable Pulldowns4 sets of 12 reps
Seated Cable Rows4 sets of 12-16 reps
Elevated Cable Rows4 sets of 10 reps
Barbell Deadlift4 Sets of 8-12 reps
Hyperextensions (Back Extensions)4 sets of 15 reps
Seated One-arm Cable Pulley Rows3 sets of 10-16 reps, each arm
Stairmaster20 min
Day 4: Cardio Only
Stairmaster40 min
Day 5: Shoulders
Stairmaster20 min HIIT circuit
Smith Machine Overhead Shoulder Press6 add sets of 10 reps
Side Lateral Raise4 sets of 10-12 reps
Standing Front Barbell Raise Over Head3 sets of 12 reps
Seated Bent-Over Rear Delt Raise3 sets of 12 reps
Barbell Shrug4 sets of 20 reps
Machine Shoulder (Military) Press3 sets of 12 reps, 1 set to failure
Jogging-Treadmill30 min on incline
Day 6: Arms
Dumbbell Bicep Curl4 sets of 10 reps
Reverse Barbell Curl3 sets of 16 reps
Standing Dumbbell Triceps Extension3 sets of 12 reps
Barbell Curl4 sets of 10 reps
Lying Triceps Press4 sets of 8-12 reps
Alternate Hammer Curl4 sets of 10 reps, each arm
Reverse Grip Triceps Pushdown3 sets of 15 reps
Triceps Pushdown - Rope Attachment3 sets of 10 reps
Dumbbell Alternate Bicep Curl3 sets of 10 reps
Jogging-Treadmill30 min on incline
Stairmaster30 min
Day 7: Legs
Jogging-Treadmill15 min on incline
Barbell Squat4 sets of 10 reps
Front Barbell Squat3 sets of 10 reps
Leg Press4 sets of 12 reps
Calf Press On The Leg Press Machine4 sets of 20 reps
Leg Extensions3 sets of 15 reps
Seated Leg Curl3 sets of 15 reps
Lying Leg Curls3 sets of 12 reps
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.