Tiki - Keto Log 2009

[Tiki]

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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[Tiki]

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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[Tiki]

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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[Tiki]

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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[Tiki]

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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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[Tiki]

.
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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[musclegoddess65]

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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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!

[Tiki]

.
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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[Steph Orr]

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!

[Tiki]

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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[Tiki]

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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[musclegoddess65]

hahahaha.... I think we have the SAME middle name!

[Tiki]

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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[musclegoddess65]

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...

[musclegoddess65]

and thanks for reading thru my journal!

[gonneke]

Your pics look amazing Tiki .......Succes with the Keto log !

[Tiki]

musclegoddess65, don't mention it - the pleasure is all mine.
Btw, Thank You for suggesting Shrink Yourself.

gonneke, Thank you so much.

[Tiki]

First, let me start by saying - I really need to start getting my ass to the gym on leg day because, my machine simply does not accommodate my size very well and, I cannot hit my legs the way I should.


Lower Body Workout - (Home Gym)


1 Squats
#1 90 15
#2 130 15
#3 150 15

2 One Leg Kick Backs
#1 20 15/15
#2 20 15/15
#3 20 15/15

3 Leg Extensions
#1 30 15
#2 30 15
#3 30 15
#4 40 15

The leg attachment (from the joint to the pads) is too long for me so, I comfortably sat forward in the seat so that my ankles were secure below the pads, I dropped the weight real low, did very slow reps, and held each rep for 3 counts. It was "ok". I would have gotten a better workout with a machine that fit me better.

4 Ham Curls
#1
#2
#3

As for Ham Curls, there really was no way to get into a proper position so, I just skipped them.


Like I said, The Gym is going to have to become a "must" on days I hit lower body.



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[Gaoshang Xiongshou]

Just stopping through to see what was going on in this thread...

That looks like part of a pretty good home gym setup.

[Tiki]

That looks like part of a pretty good home gym setup.

Yes, I have a great little home gym. I have a Vectra 1400, elliptical, recumbent, and a dumbbell rack. It's nice being able to workout here at home but, I'm starting to get a little burned out on the limited amount of exercises I can do here.

I'll certainly be hitting The Gym later this week.
Plus, it's about time I satisfy a few of my cravings with a bit of eye-candy!


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[Tiki]

As I began to type this entry, I instantly realized....I didn't do Back or Tri's. Believe Me, that wasn't my intention - it just never even crossed my mind. *weird* Looking back on it, one might think to themselves that I would have felt that I was forgetting something. But nope! I "swear" I JUST realized it.

Well "girlie time" did start today and, I am feeling rather drained; perhaps that could account for why I was so Oblivious. But jeez, if this ever happens again, I might have to get my head examined. *seriously*



Upper Body Workout - (Home Gym)


1 Shoulder Press
#1 70 10
#2 90 6
#3 80 8
#4 70 12


2 front/side/rear raises
#1 10 10/10/10
#2 10 10/10/10
#3 10 10/10/10


3 Pec Deck
#1 65 10
#2 75 10
#3 75 10


4 Flat Bench
#1 85 10
#2 95 10
#3 85 10


5 Bicep Curls (dumbbells) / Bicep Cable Curls (straight bar) - super set
#1 30 8
#1 35 10
#2 30 7
#2 35 10
#3 25 10
#3 35 10




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[Ondrea]

im so sorry im late...but welcome. your progress thus far is great. uve dropped down a ton. i look forward to watching your progress.

i am a compulsive binge eater so i know where you are coming from when you say overindulgence. i spoke candidly about it and how it affected my moods throughout the year i kept my training journal on that other forum. i still struggle with the demons of it but ive gotten better with my self control and the binge episodes. mainly bc i hate how i feel afterwards and i tell myself that i do not want to feel depressed later on, after ive ate so much food. just one day at a time. we are not perfect and we will mess up on a diet...just gotta pick yourself up and look towards tomorrow to start fresh.

and in regards to summer...well you can still have fun and overindulge..just not everyday. keep on that diet and save those splurges for special events.

[Slat1]

I wonder if I am the only guy that is an emotional eater. Binge eater too.
I am in the middle of getting my diet strait. The only thing that keeps me from cheating is I just think to myself if I cheat I will have to wait one meal longer to look how I want. It works for me!

[Tiki]

Ondrea, thank you for the welcome and words of encouragement. And, I am actually quite familiar with your journal on the other site - I must admit, I lurked in it for months. I followed your contest prep leading up to the Arnold and, watching your transformation was truly inspiring. -- I will "never" forget about the lock box you used to stash all the goodies (including oatmeal - of all things). *smiles* There were certainly times over the course of 2008 that I considered getting one myself.

Hi Slat, it's nice to see you here - I've missed you my friend!
And, I would have never suspected you as an emotional/binge eater. Now, at least you know you're not alone.


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[Valkyrie]

Good work. From time to time I get home and realize that I've completely dropped part of my training. Usually happens when I have a lot on my mind.

[Slat1]

I've missed you my friend!

I have missed you too. I am coming to your thread for motivation now!

[Ondrea]

Ondrea, thank you for the welcome and words of encouragement. And, I am actually quite familiar with your journal on the other site - I must admit, I lurked in it for months. I followed your contest prep leading up to the Arnold and, watching your transformation was truly inspiring. -- I will "never" forget about the lock box you used to stash all the goodies (including oatmeal - of all things). *smiles* There were certainly times over the course of 2008 that I considered getting one myself.

Hi Slat, it's nice to see you here - I've missed you my friend!
And, I would have never suspected you as an emotional/binge eater. Now, at least you know you're not alone.


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awww...why thank you for following along. no lock box bc no more living with my bf. im with my sis now. usually she is a good healthy eater, so i dont have that much temptation around. tho i did go through a whole container of oats very quickly a few wks ago lol.

well hope you have a good weekend. do u get a cheat every week? im thinking, yes?

[musclegoddess65]

ugh girly time...

[Tiki]

Good work. From time to time I get home and realize that I've completely dropped part of my training. Usually happens when I have a lot on my mind.

At the time, the only thing I was really thinking about was, "I just want this workout to be over with already!"

I guess it must have been a case of selective memory! *lol*

[Tiki]

I have missed you too. I am coming to your thread for motivation now!

Btw, I think you should change your Avi to one of your Abs pictures....

I need some "motivation" too!

[Tiki]

awww...why thank you for following along. no lock box bc no more living with my bf. im with my sis now. usually she is a good healthy eater, so i dont have that much temptation around. tho i did go through a whole container of oats very quickly a few wks ago lol.

well hope you have a good weekend. do u get a cheat every week? im thinking, yes?

Oatmeal isn't too much of a temptation. But oatmeal cookies?!!



THAT'S ME! *lol*


And yes, I get a treat meal once a week (on saturdays) - but they've been more like treat binges up to this point. I promised myself that yesterday was going to be my LAST ONE and, from this point out I needed to start practicing some self control; even during my treat meals.

[Tiki]

ugh girly time...

Ughhhhh, is right!

Well it's THAT TIME again and, like MG said, "Ugh".

And I must admit, I missed a session of cardio on Thursday and, I didn't get all of my meals in on Friday. I know *shame on me*. But in spite of falling short and Girlie Time toying with my hormones, I managed to eek out some progress for the week. My weight is down another pound and, I'm finally starting to regain some of my definition - my shoulders are starting to get their shape back.


I'm averaging about 1lb. per week.



Starting Weight (12/26/08): 147lbs.
Current Weight (2/21/09): 140.0lbs.

Current Stats
Date: 02/21/09
Height: 5'1"
Weight: 140.0 lbs.
Chest: 38.0
Waist: 28.5
Hips: 39.0
Biceps: 13.5 left 13.5 right
Thighs: 24.25 left 24.25 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


Starting Pic (taken on 12/24/08) -- Current (2/21/09)


Link to all of my Progress Pics - CLICK HERE


Progress Update Video

[musclegoddess65]

Nice progress ms lady! don't ya just love seeing the diff in pictures!!!!!


how long is that hair though????

[Slat1]

Btw, I think you should change your Avi to one of your Abs pictures....

I need some "motivation" too!

When they are back I might. I don't want to be accused of false advertising.
They are getting there quicker than I thought. Tightening the diet up has really helped.
Now if I can just get myself to do some cardio...

[Slat1]

MG is right. You really can see a difference in the pictures. You are doing a great job. Keep kicking *ss!

[Tiki]

Nice progress ms lady! don't ya just love seeing the diff in pictures!!!!!


how long is that hair though????

Thank you. And Yes, I love seeing the visual changes - the progress every week just makes me hungry for more results.

As for my hair, it's really-really long. It hangs about 6" or more past my bra strap down to my lower back. -- I actually can't stand it! The only reason I've kept it long is because the opposite sex finds it sexy and it looks good in pictures. *lol* BUT, once my face thins out a bit more and the weather warms up, I may cut it ALL OFF and donate my hair to Locks of Love.

[Tiki]

When they are back I might. I don't want to be accused of false advertising.
They are getting there quicker than I thought. Tightening the diet up has really helped.
Now if I can just get myself to do some cardio...

lol....over at bb.com, I switched my Avi over to an old picture of myself (for a bit of motivation) and people kept PM'ing me, "WOW you made great progress so quickly". I had to keep telling everyone that it was an old pic. *lol* I finally just took it down.

This one....




And btw, thanks for the encouragement!

[Slat1]

And btw, thanks for the encouragement!

Thank you for the motivation to get them back!!!
I had a great day at the gym. Still no cardio though. I probably need to go in the morning since 10 to 11 hour days kill my motivation.

[Tiki]

I asked Danny if I could go back to my Full Body Workouts and, the answer was yes. For the next Four weeks he wants me to go ahead and alternate between my Full Body Workouts M/W/F then switch to an Upper/Lower Split M/T/TH/F the following week. Sounds Good To Me! Btw, Full Body Workouts truly are my absolute Favorite way to train!


Full Body Workout - Light to Moderate Weight - (Home Gym)


Shoulder Press (machine)
#1 60 15
#2 70 15
#3 80 12
#4 85 8


Pec Deck
#1 60 15
#2 70 15
#3 80 10
#4 80 6 / 70 5


High Cable Row (ez bar attachment)
#1 70 15
#2 80 15
#3 90 12
#4 95 10


Bicep Curls (dumbbells)
#1 30 6 / 25 4
#2 25 8
#3 25 8
#4 20 10

I don't what was up with these lifts - I think all that texting to Melissa before my workout tired my arms out!


Tricep Press Downs (ez bar attachment)
#1 35 20
#2 35 15
#3 35 15
#4 10 10/10 <--- kickbacks


Squats
#1 80 15
#2 90 15
#3 120 15
#4 140 15


Crunches
100
Cardio - everyday, twice a day!


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[Tiki]

Come on Slat.....
I want to see those Abs - I need my fix!


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[Slat1]

Come on Slat.....
I want to see those Abs - I need my fix!


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I think I am going to have to go in the mornings. I'm not excited about the prospect. Its easier for me to see 6am because I have not slept yet than it is to see it because I woke up at that time.
In the end I will get where I want to be faster. I can controll my meals better that way too. I never know when I am getting out of work... 5, 6, 7, 8, 9. Timing meals is hard. If I want to make it easy I guess getting up early is the answer.
Cardio... ugh. It works but I don't have to like it. That is also on my list of things to do.
I am down to 255. I can see the outline of abs. Another 25lbs and you will get a picture!

[Slat1]

BTW all your lifts are better than mine! There is nothing like coming back from surgery.

[Tiki]

Too much work and not enough cardio?!!
Hmm....maybe you need one of these! *lol*

[Tiki]

I had a friend hit the Gym with me yesterday and, although he wasn't feeling 100% into it (because he usually trains early in the morning) "I" had a great workout nonetheless. Having a partner often sets a great pace for me - we were in and out of there in an hour and fifteen minutes.




Full Body Workout - Moderate Weight - (Golds Gym)


Shoulder Press (DB)
#1 20 12
#2 25 10
#3 30 10
#4 35 8


Hammer Chest Press (angled bench, weight is per side)
#1 45 8
#2 70 8
#3 80 8
#4 80 8


Lat Pull Downs / Seated Rows
#1 90 10
#2 120 6 <-- the weight lifted me off the seat - thigh pad not low enough for me.
#2 120 5 <-- quickly switched over to seated rows - and for the rest of my sets.
#3 110 10
#4 120 8 / 110 5


Bicep Curls (DB)
#1 30 5 / 25 4
#2 30 5 / 25 4
#3 30 3 / 25 3 <-- my forearms were toasted.
#4 none


Tricep Press Downs (bent attachment)
#1 50 15
#2 70 15
#3 70 10
#4 none


Hack Squats
#1 90 15
#2 90 15
#3 90 15
#4 90 15


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[Slat1]

Too much work and not enough cardio?!!
Hmm....maybe you need one of these! *lol*

That would do it. Each day I realize more and more I am going to have to get up early to work out before work!