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Julian Tanaka - Training and diet plan

Athlete Julian Tanaka's Training Plan, Diet & Supplementation

Julian Tanaka is a Colombian athlete who has achieved excellent results in several competitions organized by Musclemania, winning their categories.

Measures 1,74m and weighs approximately 91kg, depending on the phase you are in.

He trains six times a week, where he dedicates two days to leg training and on Saturday he bets on a full torso workout. On Sundays rest or do some kind of cardio mild.

Your training has a considerable volume, using a lot of exercises and usually doing four to five serious in each of them, with the repetitions vary widely depending on the exercise in question.

Your food is simple and you will find it at the end of the article, as well as its supplementation.

If you don't know any exercises, just click on the name to see an example of it.

Monday - Chest and biceps

julian tanaka training plan

Tuesday - Legs

Wednesday - Back and triceps

julian tanaka workout and diet

Thursday - Shoulders and Trapezoids

Friday - Legs

Saturday - Trunk


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This is Julian Tanaka's staple food, with 7 daily meals, where three of them are just protein shakes.

Its macronutrient division is around 40% protein, 40% carbohydrates and 20% fats.

  • 1 Meal
  • Smoothie Whey protein
  • 2 Meal
  • Eggs and Quinoa
  • 3 Meal
  • Peanut Butter Sandwich
  • 4 Meal
  • Chicken with rice and salad
  • 5 Meal
  • Protein Shake Whey
  • 6 Meal
  • Salmon and cottage cheese
  • 7 Meal
  • Smoothie Casein Protein


The supplements used by this athlete are as follows.

julian tanaka workout and diet

  • Sources: Social Networks and

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