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  1. #1
    NOVICE Tiki's Avatar
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    Default Tiki - Keto Log 2009

    Last year I dieted down under Daves consultation and dropped more than 20lbs - just in time for summer! I was extremely happy with my results and, pleasantly surprised by just how easy the ketogenic diet was to follow. BUT! *and that's a BIG BUTT* The Summer was filled with Good Food, Good Friends, and Good Times. And well, to make a long story short....I gained everything back - and then some!

    Well this year I will be doing Keto again; this time under the Consultation of (not only a dear friend) but, one of the best personal trainers I've had the opportunity to ever work with personally - Danny Dettwiller. He not only created my diet, he will be responsible for any future modifications, and the training guidelines I will follow over the next several weeks. I have an abundance of confidence in him and his ability to bring out the best of my potential.



    General Diet Ingredients

    * Beef, Chicken, Turkey, Eggs, Protein
    * Olive Oil, Macadamia Nuts, Cashews, Natural Peanut Butter, Almonds
    * Salad, Asparagus, Green Beans, Broccoli


    Macros - (will vary slightly day to day +/-)
    Calories: 1500
    Protein: 160g
    Fats: 85g
    Carbs: 20g


    Training Overview

    * Full Body Workout M/W/F -or- Upper/Lower Split 2Days On/2Days Off
    * Cardio Everyday




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  2. #2
    NOVICE Tiki's Avatar
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    Default Tiki - Starting Stats to Current Stats 2/14/09

    Current Stats
    Date: 2/14/09
    Height: 5'1"
    Weight: 141.0 lbs.
    Chest: 38.0
    Waist: 28.5
    Hips: 38.75
    Biceps: 13.75 left 13.75 right
    Thighs: 24.0 left 24.0 right


    *I forgot to take my measurements for 2/7/09
    Date: 2/7/09
    Height: 5'1"
    Weight: 142.0 lbs.


    Stats
    Date: 01/31/09
    Height: 5'1"
    Weight: 143.2 lbs.
    Chest: 38.0
    Waist: 29.0
    Hips: 39.0
    Biceps: 13.75 left 13.75 right
    Thighs: 24.5 left 24.5 right


    Stats
    Date: 01/24/09
    Height: 5'1"
    Weight: 143.2 lbs.
    Chest: 38.5
    Waist: 29.5
    Hips: 39.0
    Biceps: 14.0 left 14.0 right
    Thighs: 24.5 left 24.5 right


    Stats
    Date: 01/17/09
    Height: 5'1"
    Weight: 144.4 lbs.
    Chest: 37.75
    Waist: 29.5
    Hips: 39.5
    Biceps:13.5 left 13.5 right
    Thighs: 24.75 left 24.75 right


    Stats
    Date: 01/10/09
    Height: 5'1"
    Weight: 143.4 lbs.
    Chest: 38.0
    Waist: 29.5
    Hips: 39.25
    Biceps:13.5 left 13.5 right
    Thighs: 24.25 left 24.25 right


    Stats
    Date: 01/03/09
    Height: 5'1"
    Weight: 145.0 lbs.
    Chest: 39.5
    Waist: 30.0
    Hips: 39.75
    Biceps:13.75 left 13.75 right
    Thighs: 24.75 left 24.75 right


    Starting Stats
    Date: 12/24/2008
    Height: 5′1"
    Weight: 147.0 lbs.
    Chest: 39.5
    Waist: 31.0
    Hips: 40.0
    Biceps: 13.75 left 13.75 right
    Thighs: 25.0 left 25.0 right



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    Last edited by Tiki; 02-15-2009 at 07:55 AM.

  3. #3
    NOVICE Tiki's Avatar
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    Default Tiki - Progress Pictures

    Starting Pic (taken on 12/24/08) - Current Pic (2/14/09)






    Link to all of my Progress Pics - CLICK HERE


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  4. #4
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    Default Tiki - Video Updates

    First Video Progress Update 1/3/09



    Recent Video Progress Update 2/14/09




    First Jeans Fitting Update 2/14/09




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  5. #5
    NOVICE Tiki's Avatar
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    Default Upper Body Workout 2/9/09 (Home Gym)

    .


    Upper Body Workout (Home Gym)


    1 front/side/rear raises
    #1 8 10/10/10
    #2 8 10/10/10


    2 Shoulder Press
    #1 70 10
    #2 80 10
    #3 90 7


    3 Pec Deck
    #1 70 10
    #2 80 10
    #3 90 2


    4 Lat Pulldowns
    #1 60 10
    #2 70 10
    #3 80 12


    5 Bicep Curls (dumbbells)
    #1 20 10
    #2 25 10
    #3 25 8


    6 Crunches
    #1 100


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  6. #6
    NOVICE Tiki's Avatar
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    Default Lower Body Workout 2/10/09

    .
    I was busy doing something this day but, I managed to get a few exercises in.


    Lower Body Workout (Home Gym)


    1 Squats
    #1 90 15
    #2 120 15
    #3 140 15


    2 One Legged Cable Kick Backs
    #1 20 15/15
    #2 25 15/15
    #3 25 15/15


    3 Calf Raises
    #1 60 20
    #2 80 20
    #3 100 20


    4 Crunches
    #1 100



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  7. #7
    FREAK musclegoddess65's Avatar
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    Quote Originally Posted by Tiki View Post
    Starting Pic (taken on 12/24/08) - Current Pic (2/14/09)






    Link to all of my Progress Pics - CLICK HERE


    .
    nice progress... do you have a goal your shooting for? of just getting lean and going from there?

    amazing how all those good parties and BBQ's over the summer can detour us... hhhmm makes me wonder why I've decided to compete in Sept.... damn I'll have to miss all that stuff

    whatever your goals, I look forward to reading your journal and keeping up!
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  8. #8
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    Default Upper Body Workout 2/13/09

    .
    My strength continues to dramatically increase.
    I've seen an improvement nearly every week. *crazy*



    Upper Body Workout - super sets - (Home Gym)


    1 Chest Press / Pec Deck (ss)
    #1 70 10
    #1 60 10
    #2 80 10
    #2 70 10
    #3 90 10
    #3 80 10
    #4 100 6 <--- Personal Best. First time pressing over 90 on my Home Gym.



    2 Lat Pulldowns / Standing Reverse Grip Cable Row (ss)
    #1 70 10
    #1 50 12
    #2 80 10
    #2 60 12
    #3 90 12
    #3 70 15
    #4 90 10 <--- LPD, Personal Best. First time hitting this weight on my Home Gym and I did for 10 reps.



    3 3 Head Raises / Shoulder Press (ss)
    #1 10 10/10/10
    #1 70 12
    #2 8 15/15/15
    #2 80 10
    #3 8 15/15/15
    #3 90 6 <--- Personal Best, 1 more rep than I ever have before



    4 Bicep Curls (dbl) / Tricep Press Downs (ss)
    #1 30 8 <--- Personal Best. First time going over 5 reps with 30's.
    #1 40 15
    #2 30 7 / 25 4 <--- Lowered weight for last reps
    #2 40 15
    #3 30 7 / 25 5 <--- again, lowered the weight for last reps
    #3 *my arms were too toasted to do a set of tri's



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  9. #9
    RX MEMBER Steph Orr's Avatar
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    Tiki your progress pics look awesome. The keto diet is obviously working for you. Keep up the great work and I look forward to seeing more progress pics. Stay focused!

  10. #10
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    Quote Originally Posted by musclegoddess65 View Post
    nice progress... do you have a goal your shooting for? of just getting lean and going from there?

    amazing how all those good parties and BBQ's over the summer can detour us... hhhmm makes me wonder why I've decided to compete in Sept.... damn I'll have to miss all that stuff

    whatever your goals, I look forward to reading your journal and keeping up!

    Hi musclegoddess65, Thank You.

    Currently, Danny and I are merely focused on dropping my bodyfat and building more muscle. I would like to compete one day but, I am rather reluctant to choose a sport (Figure or Bodybuilding) because, there are facets of both that I really do like. I've set a deadline of May 16th, in which at that time he and I will assess what sport I may be best suited for. Even with that being said, in the back of my mind I have a feeling it will be Bodybuilding.


    As for Summer....Yes, I totally agree - I always manage to get detoured when I'm not dieting and when food is around. My New Years Resolution (one I fully intend to follow through on) is to learn some damn self control. *overindulgence is my middle name*



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  11. #11
    NOVICE Tiki's Avatar
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    Quote Originally Posted by Steph Orr View Post
    Tiki your progress pics look awesome. The keto diet is obviously working for you. Keep up the great work and I look forward to seeing more progress pics. Stay focused!
    Hi Steph,

    It really is Danny's manipulation of my diet that is working so well - since dieting my strength has increased, I've gained size (in some areas), and yet my bodyfat is steadily dropping - I couldn't be happier!

    And Thank you so much, I truly appreciate the encouragement.



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  12. #12
    FREAK musclegoddess65's Avatar
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    hahahaha.... I think we have the SAME middle name!
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  13. #13
    NOVICE Tiki's Avatar
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    Quote Originally Posted by musclegoddess65 View Post
    hahahaha.... I think we have the SAME middle name!

    I just finished reading through your journal and, you mention being an "emotional eater". Girrrrlll....*i totally relate* I've been an emotional eater since I was a kid - if I was sad, I ate - pissed off, I ate - proud of myself for something....I ate. Food has been both a comfort and a reward. I really just need to find things that will replace those bad habits.

    Surprisingly, dieitng down and having a goal always seems to deter those bad habits from getting the best of me. While I can't live on a diet forever - I suppose I can keep making/acheiving goals for myself.


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  14. #14
    FREAK musclegoddess65's Avatar
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    I am very much an emotional binge eater... some peeps are drinkers, some use drugs, others sex... (well ok I like that one too) but like you, happy, sad, stressed, relieved, up, down, whatever... I used food for comfort.

    For me, theraphy has helped a lot, as well as reading the book Shrink Yourself (suggested to me by a great friend) its scary when you read about yourself in the pages of a book written by someone you've never met

    what I need to learn after competition this time, is how not to let that rubber band snap back so hard in the other direction...
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  15. #15
    FREAK musclegoddess65's Avatar
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    and thanks for reading thru my journal!
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

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