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Julian Tanaka, the training plan and the diet

Julian Tanaka athlete training, diet and supplementation plan

Julian Tanaka é um atleta Colombiano que tem obtido excelentes resultados em várias competições organizadas pela Musclemania, vencendo as suas categorias.

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

He trains six times a week, in which he dedicates two days to training his legs and on Saturday he bets on training his entire torso. Rest on Sundays or do some kind of cardio Light.

Your workouts have 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.

Their 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 exercise, 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 basic diet, with 7 daily meals, three of which are just protein shakes.

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

  • Meal 1
  • Smoothie 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
  • 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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