julian tanaka workout plan and diet

Julian Tanaka, the training plan and diet

Athlete Julian Tanaka's training, diet and supplementation plan

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

It measures 1.74m and weighs approximately 91kg, depending on the stage it is in.

He trains six times a week, dedicating two days to leg training and on Saturday he focuses on full torso training. On Sunday, rest or do some type of light cardio.

His workouts have a considerable volume, using a lot of exercises and normally doing four to five sets in each of them, with the repetitions varying a lot depending on the exercise in question.

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

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

Julian Tanaka training plan

Monday ? Chest and biceps

julian tanaka workout plan

Tuesday ? Legs

Wednesday ? Back and triceps

julian tanaka workout and diet

Thursday ? Shoulders and trapezoids

Friday ? Legs

Saturday? Stem



This is Julian Tanaka's basic diet, with 7 meals a day, three of which are just protein shakes.

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

  • Meal 1
  • Milkshake Whey Protein
  • Meal 2
  • Eggs and Quinoa
  • Meal 3
  • Peanut butter sandwiches
  • Meal 4
  • Chicken, with rice and salad
  • Meal 5
  • Whey Protein Shake
  • Meal 6
  • Salmon and cottage cheese
  • Meal 7
  • Milkshake Casein Protein


The supplements used by this athlete are as follows.

training and diet julian tanaka

  • Sources: Social Media and simplyshredded.com

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