julian tanaka workout and diet plan

Julian Tanaka, the training plan and the diet

Julian Tanaka athlete training, diet and supplementation plan

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

It measures 1.74m and weighs approximately 91kg, depending on the stage 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 Sunday, rest or do some kind of light cardio.

Your workouts have a considerable volume, using a lot of exercises and usually doing four to five serious exercises in each of them. 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.

Julian Tanaka training plan

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



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 simplyshredded.com

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