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.
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!](https://www.bodybuilding.com/fun/images/2011/female-transformation-tiffany-oertel_dsm.jpg)
![+](https://www.bodybuilding.com/fun/enlarge.gif)
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-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_2.jpg)
15 min on incline
![Narrow Stance Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/272/Female/t/272_1.jpg)
![Narrow Stance Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/272/Female/t/272_2.jpg)
4 sets of 20 reps
![Barbell Lunge](https://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Female/t/41_1.jpg)
![Barbell Lunge](https://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Female/t/41_2.jpg)
4 sets of 20 reps
![Thigh Abductor](https://www.bodybuilding.com/exercises/exerciseImages/sequences/154/Female/t/154_1.jpg)
![Thigh Abductor](https://www.bodybuilding.com/exercises/exerciseImages/sequences/154/Female/t/154_2.jpg)
4 sets of 20 reps
![One-Legged Cable Kickback](https://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_1.jpg)
![One-Legged Cable Kickback](https://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_2.jpg)
4 sets of 20 reps, each leg
![Calf Press On The Leg Press Machine](https://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/t/215_1.jpg)
![Calf Press On The Leg Press Machine](https://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/t/215_2.jpg)
4 sets of 20 reps
![Seated Calf Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Female/t/152_1.jpg)
![Seated Calf Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Female/t/152_2.jpg)
4 Sets of 20 reps
![Hanging Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_1.jpg)
![Hanging Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_2.jpg)
4 sets of 20 reps
![Side Bridge](https://www.bodybuilding.com/exercises/exerciseImages/sequences/249/Female/t/249_1.jpg)
![Side Bridge](https://www.bodybuilding.com/exercises/exerciseImages/sequences/249/Female/t/249_2.jpg)
4 sets of 60 sec holds
![Decline Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_1.jpg)
![Decline Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_2.jpg)
4 sets of 50 reps
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Female/t/655_1.jpg)
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Female/t/655_2.jpg)
30 min
Day 3: Back
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_2.jpg)
15 min on incline
![Wide-Grip Lat Pulldown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_1.jpg)
![Wide-Grip Lat Pulldown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_2.jpg)
4 sets of 12 reps
![Underhand Cable Pulldowns](https://www.bodybuilding.com/exercises/exerciseImages/sequences/139/Female/t/139_1.jpg)
![Underhand Cable Pulldowns](https://www.bodybuilding.com/exercises/exerciseImages/sequences/139/Female/t/139_2.jpg)
4 sets of 12 reps
![Seated Cable Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_1.jpg)
![Seated Cable Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_2.jpg)
4 sets of 12-16 reps
![Elevated Cable Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/293/Female/t/293_1.jpg)
![Elevated Cable Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/293/Female/t/293_2.jpg)
4 sets of 10 reps
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Female/t/112_1.jpg)
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Female/t/112_2.jpg)
4 Sets of 8-12 reps
![Hyperextensions (Back Extensions)](https://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Female/t/47_1.jpg)
![Hyperextensions (Back Extensions)](https://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Female/t/47_2.jpg)
4 sets of 15 reps
![Seated One-arm Cable Pulley Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/297/Female/t/297_1.jpg)
![Seated One-arm Cable Pulley Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/297/Female/t/297_2.jpg)
3 sets of 10-16 reps, each arm
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Female/t/655_1.jpg)
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Female/t/655_2.jpg)
20 min
Day 4: Cardio Only
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Female/t/655_1.jpg)
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Female/t/655_2.jpg)
40 min
Day 5: Shoulders
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Female/t/655_1.jpg)
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Female/t/655_2.jpg)
20 min HIIT circuit
![Smith Machine Overhead Shoulder Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Female/t/76_1.jpg)
![Smith Machine Overhead Shoulder Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Female/t/76_2.jpg)
6 add sets of 10 reps
![Side Lateral Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg)
![Side Lateral Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg)
4 sets of 10-12 reps
![Standing Front Barbell Raise Over Head](https://www.bodybuilding.com/exercises/exerciseImages/sequences/379/Female/t/379_1.jpg)
![Standing Front Barbell Raise Over Head](https://www.bodybuilding.com/exercises/exerciseImages/sequences/379/Female/t/379_2.jpg)
3 sets of 12 reps
![Seated Bent-Over Rear Delt Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Female/t/377_1.jpg)
![Seated Bent-Over Rear Delt Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Female/t/377_2.jpg)
3 sets of 12 reps
![Barbell Shrug](https://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Female/t/97_1.jpg)
![Barbell Shrug](https://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Female/t/97_2.jpg)
4 sets of 20 reps
![Machine Shoulder (Military) Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/74/Female/t/74_1.jpg)
![Machine Shoulder (Military) Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/74/Female/t/74_2.jpg)
3 sets of 12 reps, 1 set to failure
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_2.jpg)
30 min on incline
Day 6: Arms
![Dumbbell Bicep Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Female/t/223_1.jpg)
![Dumbbell Bicep Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Female/t/223_2.jpg)
4 sets of 10 reps
![Reverse Barbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/9/Female/t/9_1.jpg)
![Reverse Barbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/9/Female/t/9_2.jpg)
3 sets of 16 reps
![Standing Dumbbell Triceps Extension](https://www.bodybuilding.com/exercises/exerciseImages/sequences/345/Female/t/345_1.jpg)
![Standing Dumbbell Triceps Extension](https://www.bodybuilding.com/exercises/exerciseImages/sequences/345/Female/t/345_2.jpg)
3 sets of 12 reps
![Barbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Female/t/169_1.jpg)
![Barbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Female/t/169_2.jpg)
4 sets of 10 reps
![Lying Triceps Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_1.jpg)
![Lying Triceps Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_2.jpg)
4 sets of 8-12 reps
![Alternate Hammer Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/158/Female/t/158_1.jpg)
![Alternate Hammer Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/158/Female/t/158_2.jpg)
4 sets of 10 reps, each arm
![Reverse Grip Triceps Pushdown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/179/Female/t/179_1.jpg)
![Reverse Grip Triceps Pushdown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/179/Female/t/179_2.jpg)
3 sets of 15 reps
![Triceps Pushdown - Rope Attachment](https://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Female/t/54_1.jpg)
![Triceps Pushdown - Rope Attachment](https://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Female/t/54_2.jpg)
3 sets of 10 reps
![Dumbbell Alternate Bicep Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Female/t/234_1.jpg)
![Dumbbell Alternate Bicep Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Female/t/234_2.jpg)
3 sets of 10 reps
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_2.jpg)
30 min on incline
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Female/t/655_1.jpg)
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Female/t/655_2.jpg)
30 min
Day 7: Legs
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_2.jpg)
15 min on incline
![Barbell Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg)
![Barbell Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg)
4 sets of 10 reps
![Front Barbell Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Female/t/42_1.jpg)
![Front Barbell Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Female/t/42_2.jpg)
3 sets of 10 reps
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_1.jpg)
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_2.jpg)
4 sets of 12 reps
![Calf Press On The Leg Press Machine](https://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/t/215_1.jpg)
![Calf Press On The Leg Press Machine](https://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/t/215_2.jpg)
4 sets of 20 reps
![Leg Extensions](https://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg)
![Leg Extensions](https://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg)
3 sets of 15 reps
![Seated Leg Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Female/t/69_1.jpg)
![Seated Leg Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Female/t/69_2.jpg)
3 sets of 15 reps
![Lying Leg Curls](https://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_1.jpg)
![Lying Leg Curls](https://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_2.jpg)
3 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.