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Kathleen Tesori's Muscle Building Program

Kathleen Tesori's Muscle Building Program

Check out Kathleen's personal muscle building plan, and get the body you've always wanted but never knew how to get!

When training to build muscle, Kathleen Tesori doesn't worry about becoming too bulky like a lot of women do, because she knows that lean muscle mass is the key to being fit and looking toned.

Check out Kathleen's personal muscle building plan, and get the body you've always wanted but never knew how to get!

Kathleen Tesori's Fitness Program

Watch The Video - 12:08



Muscle Building Regimen

Nutrition
Meal 1

Total Calories For Meal 1: 144

Meal 2

Total Calories For Meal 2: 295

Meal 3

Total Calories For Meal 3: 516

Meal 4

Total Calories For Meal 4: 295

During Workout

Total Calories For During Workout: 50

Post-Workout

Total Calories For Post-Workout: 32

Meal 5

Total Calories For Meal 5: 315

Meal 6

Total Calories For Meal 6: 212

Training

Provided by bodyspace member TrainerB

Day 1: Quads/Legs


Day 2: Back/Shoulders

Superset

Triset

Superset

Triset



Day 3: Biceps/Triceps

Superset

Superset

Superset

Superset



Day 4: Hamstrings/Glutes

Superset

Resume regular sets.

Superset

Superset



Day 5: Rest

Day 6: Shoulders

Superset

Triset

Superset

Superset



Day 7: Rest
Supplements

Kathleen Tesori's Personal Philosophy

Nutrition

Nutrition is the most important piece to the seeing and feeling results. When people contact me about how I achieved my physique, the first thing I ask is to see a few days of their diet. A good rule of thumb is that 80% of your success will come from your diet (anything you put in your mouth) and only 20% will come from the work you do in the gym.

I am sure you have heard this before, but here are few simple rules I follow:

  • Eat every 2.5 to 4 hours
  • Each meal should combine a protein, carbohydrate and a healthy fat.
  • It's best to not eat a carbohydrate alone - make sure to combine it with a protein.
  • Ensure you are drinking plenty of water (3 liters a day is a good gauge).

Keep your meals fun—pick your favorite foods and try to find a healthy recipe. Whether it's chips, waffles, cakes or puddings, there are plenty of members on BodySpace with great recipes to share.

Training

I like to change up my style of training and goals every few months, where I cycle though building, leaning/toning or just maintaining routines. It's important to keep your body guessing, and to keep yourself entertained which can be accomplished by switching up your goals and routines.

Ladies, don't be afraid to lift hard and heavy for a few months here and there. We don't have the testosterone or eat the amount of calories to get really big. Plus, in order to tone and lean you need to have something to tone or lean against. Also, muscle helps boost the metabolism and burn more calories.

It's important to set time aside each day for some physical activity. We all get busy, but if you let a day go by here and there, before you know a few weeks will go by. If I only have 15 minutes to hit the gym, I will still go and workout hard for those 15 minutes. Even for that little amount of time, I still leave the gym feeling accomplished, and feel great about staying on my schedule.

Creating a schedule for what body part you're going to work or what activity you want to accomplish is a great way to keep on track. However, it's important to listen to your body. Sometimes it will guide you toward what you should do each day. If it's a heavy leg day and you have no energy, don't be afraid to switch it up and make it a shoulder or cardio day.

Keep it fun, switch things up and do not let life get in your way!

Supplementation

Supplementation is important, however it's also important to know what supplement means: something added to complete a thing or make up for a deficiency. You need to find a great balance with your nutrition, training and supplementation. If you rely solely on supplements you will more than likely not get the results you were hoping to achieve.

I really like the Max Muscle focus - "the core four." Regardless of activity level, everyone should incorporate the following supplements into their supplement plan:

  1. Fish oil
  2. Multivitamin
  3. Glutamine (for recovery)
  4. Protein shakes

Once you establish a healthy routine with the supplementation staples, it's beneficial to add in other supplements coordinating with your training goals/cycle. I've personally noticed results using pre and post workout shakes and fat burners to take my results to another level.

My fitness motto has always been 'slow and steady wins the race.' If you take your time and do things right, you'll see long-term results. One of my favorite features on BodySpace is being able to see what supplements each member is using or what supplements they have reviewed. It has been helpful to me in the past to pick an active BodySpace member with a physique I desire to achieve and message them about their favorite supplements.

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Zizi2012

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Zizi2012

Great work out program. I already do some of the work outs, but I needed a good workout plan and here it is, thank you Kathleen!

Mar 9, 2012 7:18pm | report
 
thenababy

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thenababy

starting this..gta get the diet part down but im game :)

Mar 14, 2012 12:04pm | report
 
Tbear91

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Tbear91

Hi Kathleen I love your energy and motivation for a fit and healthy life. I already do P90x but I have experienced serious fatigue from that and some minor writst pains. Do you have any suggestions?

May 17, 2012 12:39pm | report
 
Fifferoni12

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Fifferoni12

What should you do if you can only work out once instead of morning and afternoon? I would lift then do my cardio so how would you do the supplements through the day?

May 26, 2012 9:43pm | report
 
manykidsl8tr

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manykidsl8tr

Hi Kathleen, After watching your video and going over your entire regimen. I'm sure excited to get going. However I'm unsure of how much cardio the muscle building program is suppose to do daily/weekly. Could you please help. Thanks Tanya

Aug 11, 2012 11:18pm | report
 
txulina

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txulina

There is no cardio in this program?

May 7, 2013 7:20am | report
 
mbuzzerd1990

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mbuzzerd1990

Is there any cardio? Thanks!

Dec 11, 2013 4:13pm | report
 
Showing 1 - 7 of 7 Comments

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