Daisy Keech Workout and Diet

Fitness Influencer
Born: 1999

Daisy Keech is a California native. She was homeschooled and enrolled in college with aspirations of becoming a doctor but dropped out after deciding medicine was not her real passion. Keech opted instead to pursue a career on social media. She got her start on Instagram in 2018. Keech is perhaps best known for her ‘first certified real booty,’ and there is even an Instagram account dedicated to her derriere. Keech set up The Hype House with some friends to develop a social media brand, but wound up suing her co-founders. She then created The Clubhouse with best friend Abby Rao. Keech has her own fitness brand and many endorsement deals, including FashionNova, KoWatches and Manscaped. She also has a budding acting career and appeared in the film Six Feet from the Edge. Keech has millions of followers on social media. She is 5 feet 6 inches tall and weighs about 120 lbs.

Known For:

Daisy Keech’s Diet

Summary

Keech knows the importance of a healthy diet and sticks with whole, natural foods like lean animal protein, vegetables, Greek yogurt and fresh fruit and avoids sugar and simple carbs. She has 5 meals a day which includes 2 snacks. She doesn’t eat until after her first workout each morning. She mostly avoids gluten and dairy and opts for alternatives like brown rice and almond milk instead. She makes sure to get protein into every meal, and just about everything she eats is packed with nutrients. Of course she stays hydrated with plenty of water.

Estimated Macros

  • Medium Carb 30% 30%
  • Medium Fat 30% 30%
  • Medium-High Protein 60% 60%

Diet Details

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Power Up

After hitting the gym, Keech will have a fast-absorbing whey protein shake which helps grow and repair muscle as well as curb hunger. Mid-morning, she’ll have a balanced snack, such as a kiwifruit and a protein-packed frozen Greek yogurt bar.

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Healthy Eating

Keech’s lunch will also contain clean, nutrient-packed items like chicken, avocado brown rice, and beans. Dinner is similarly healthy, perhaps a large salad with a piece of salmon, olives and feta cheese.

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Smart Snacks

Keech’s mid-afternoon snack is usually a protein shake made with a scoop of whey protein, a scoop of vegan protein, a banana, some spinach, almond butter and almond milk.

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Nix the Sugar

One of Keech’s tips for getting bikini-ready is to cut the sugar from your diet. She also says not all carbs are created equal, and that if you swap out fiber-packed ones like oatmeal for the simple, processed type like white bread, you’ll see a big improvement.

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Cheat Day

While Keech generally eats clean, she’ll indulge once in a while and she loves all the carb-y stuff. Pizza, donuts and grilled cheese are some of her top picks.

What to Eat

R

Collagen Whey Protein

R

Vegan Protein

R

Fresh Fruit

R

Greek Yogurt Bars

R

Green Vegetables

R

Avocados

R

Chicken

R

Salmon

R

Spinach

R

Almond Butter

R

Almond Milk

R

Brown Rice

R

Nuts

R

Fruit

R

Olives

R

Feta Cheese

R

Water

R

Greek Dressing

What to Avoid

Q

Processed Foods

Q

Refined Sugar

Q

Junk Food

Q

Fast Food

Q

Artificial Additives

Q

Grains

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Keech on Her Cooking Skills

‘Since my banana pancakes didn’t work out, I’m having avocado toast.’

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Keech on Her Protein Shake With Blueberries

‘My lips look blue because I just drank this.’

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Keech on Quarantine Eating

‘I’ve been trying to decrease my caloric intake because I’m bored and I just keep eating so much s***.’

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Keech on One of Her Favorite Cheats

‘Cadbury mini eggs are the best in the world.’

Daisy Keech’s Fitness Routine

Weekly Routine

Always Active

Keech played soccer as a child, which no doubt helped develop her impressive lower body.

Keep it Light

Keech wants to look lean, not bulky, and so she sticks with light weights and resistance bands, and uses her own bodyweight in her workouts.

Warm it Up

Keech stresses the importance of getting the muscles warm and ready to avoid injury while exercising.

Up & At ’Em

Keech works out first thing every morning on an empty stomach. Exercising while fasting promotes fat burning and lowers insulin.

A K.I.S.S Cardio Plan

Keech keeps her cardio simple: she runs intervals on the treadmill.

Maximize Your Time

Keech doesn’t like wasting time by switching weights all the time. She’ll can do an entire workout on the Smith machine.

Exercise Style

Z

A Daisy Keech Routine

Glutes
Warm up:
Fire hydrants: 12-15/side
Donkey kicks: 12-15/side
Side-to-side leg lifts: 12-15/side
Glute bridges: 12-15

Workout:
Sumo jump squat: 15 reps x 3 sets
Lunge in place: 12-15 reps x 3 sets
Standing glute raise: 12-15 reps x 3 sets
Resistance band glute bridge: 12-15 reps x 3 sets

Legs
Single leg box squat: 8-10 reps x 3 sets
Stiff-leg dumbbell deadlift: 12-15 reps x 3 sets
Dumbbell walking lunges: 10/side x 3 sets
Dumbbell glute bridge: 12-15 reps x 3 sets
Cable glute kickback: 10-12 reps x 3 sets
Dumbbell box step-up: 10-12 reps x 3 sets

Abs
Do 1 min per exercise. No breaks between exercises.
Bodyweight crunches
Bicycle kicks
Alternating jackknives
Russian twists
Toe taps
Bicycle crunches
Scissor kicks
Reverse crunches
Butterfly kicks

Upper body
Incline dumbbell benchpress: 12-15 reps x 2 sets
Dumbbell lateral side raise: 12-15 reps x 2 sets
Standing dumbbell fly: 12-15 reps x 2 sets
Wide grip lat pulldown: 12-15 reps x 2 sets
Close grip cable row: 12-15 reps x 2 sets
Standing cable rear delt fly: 12-15 reps x 2 sets

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Keech on Getting an Ideal Booty

‘It’s important to know that everyone’s body is different.’

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Keech on Flat Butts

‘It’s always important to love your body no matter what. Flat booties are cute too.’

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Keech on Stretching

‘It’s super healthy to keep your muscles flexible.’

Daisy Keech’s Supplements

Protein Powder

Whey Protein

After Keech’s morning workout, she has a whey protein shake to build muscle and speed recovery. Protein also boosts metabolism and satisfies, curbing appetite and cravings.

Get it here

Protein Powder

Vegan Protein

Keech drinks protein shakes every day, including a vegan protein shake. Plant protein from peas, brown rice and chia seeds are free from gluten, dairy and lactose, making it suitable for vegans.

Get it here

Daisy Keech’s Lifestyle

Certified Real Booty

Keech had plastic surgeon Dr. Ghavami certify that her rear end is not surgically enhanced. She took a video of the experience to share with fans. She says a lot of work goes into looking good and getting a great pose.

Mirror, Mirror On the Wall

Keech boosts her confidence every day by giving herself pep talks in the mirror.

Drama in the House

TikTok’s most famous group, Hype House, co-created by Keech, Thomas Petrou and Chase Hudson (Lil Huddy) ended in a lawsuit. Other members of Hype House include Patrick Huston, Connor Yates and Calvin Golby.

Animal Lover

Keech isn’t only about her peachy rear end. She also loves animals, especially her dog Chicken.

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Keech on Sleep

‘Don’t sleep on yourself.’

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Keech on Booty Certification

‘Thank you to world renowned expert Dr. Ghavami for helping me show my followers that my booty is REAL and for being the first certified real booty!’

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Keech on How She Gets a Great Selfie

‘I’ll…arch my back a little bit, and I’ll kind of puff out my chest. I breathe out, and my stomach cinches in as I pose.’

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Keech’s Advice on How Others Can Take a Great Selfie

‘If you arch your back a little bit and lean the shoulder closest the camera forward, it will make your waist look smaller and your butt look bigger.’

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Keech on Her Success

‘I look in the mirror every single day and say, “I have a million followers on Instagram.”’

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Keech on the Hype House Debacle

‘They used me.’

Recommended Products

Premier Protein chocolate shake
Premier Protein chocolate shake
Fitore vegan protein
Fitore vegan protein
Dumbbells
Dumbbells
Fit Simplify Resistance Bands
Resistance Bands
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