{"id":12315,"date":"2016-11-02T12:29:32","date_gmt":"2016-11-02T12:29:32","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12315"},"modified":"2021-07-02T23:50:38","modified_gmt":"2021-07-02T22:50:38","slug":"julian-tanaka-workout-plan-dieet","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/julian-tanaka-plano-treino-dieta\/","title":{"rendered":"Julian Tanaka, het trainingsplan en dieet"},"content":{"rendered":"<h2><strong>Plano de treino, dieta e suplementa\u00e7\u00e3o do atleta Julian Tanaka<\/strong><\/h2>\n<p><!--more--><\/p>\n\n<p>Julian Tanaka \u00e9 um atleta Colombiano que tem obtido excelentes resultados em v\u00e1rias competi\u00e7\u00f5es organizadas pela Musclemania, vencendo as suas categorias.<\/p>\n<p>Hij meet 1,74 m en weegt ongeveer 91 kg, afhankelijk van de fase waarin hij zich bevindt.<\/p>\n<p>Treina seis vezes por semana,\u00a0em que dedica dois dias ao treino de pernas e ao s\u00e1bado aposta num treino de tronco inteiro.\u00a0Ao domingo descansa ou faz algum tipo de cardio leve.<\/p>\n<p>Os seus treinos contam com um volume consider\u00e1vel, utilizando bastantes exerc\u00edcios e fazendo normalmente quatro a cinco s\u00e9rias em cada um deles, sendo que as repeti\u00e7\u00f5es variam bastante dependendo do exerc\u00edcio em quest\u00e3o.<\/p>\n<p>A sua alimenta\u00e7\u00e3o \u00e9 simples e vais encontr\u00e1-la no final do artigo, tal como a sua suplementa\u00e7\u00e3o.<\/p>\n<p><span style=\"text-decoration: underline;\">Caso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em cima do nome para veres um exemplo do mesmo.<\/span><\/p>\n<h2 style=\"text-align: center;\"><strong>Julian Tanaka trainingsplan<\/strong><\/h2>\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira &#8211; Peito e biceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\"  rel=\"noopener noreferrer\">Hellend bankdrukken<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\"  rel=\"noopener noreferrer\">Peck-Deck<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener noreferrer\">kruising<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/pullover-cabo.gif\"  rel=\"noopener noreferrer\">Trui met kabel<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\"  rel=\"noopener noreferrer\">Bankdrukken<\/a> &#8211; 5 s\u00e9ries x 12-10-10-10-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/curl-martelo.jpg\"  rel=\"noopener noreferrer\">Hamer Krul<\/a> &#8211; 5 s\u00e9ries x 12-10-10-10-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener noreferrer\">Z-bar krul<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\"  rel=\"noopener noreferrer\">Geconcentreerde krul<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/curl-martelo-sentado.png\"  rel=\"noopener noreferrer\">Afwisselende biceps-curls op een schuine bank<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/juliantanaka.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-12332 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/juliantanaka.jpg\" alt=\"Julian Tanaka trainingsschema\" width=\"993\" height=\"879\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/juliantanaka.jpg 993w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/juliantanaka-300x266.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/juliantanaka-768x680.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/juliantanaka-20x18.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/juliantanaka-600x531.jpg 600w\" sizes=\"(max-width: 993px) 100vw, 993px\" \/><\/a><\/h1>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira &#8211; Pernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Hurken<\/a> &#8211; 5 s\u00e9ries x 10-8-6-6-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Barbell-uitval<\/a> &#8211; 5 s\u00e9ries x 8-8-6-6-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Been Krul<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Been extensie<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/gemeos-em-pe.jpg\"  rel=\"noopener noreferrer\">Staande kalfsverhoging<\/a> &#8211; 4 s\u00e9ries x 25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/leg-curl-em-pe.png\"  rel=\"noopener noreferrer\">Staande beencurl<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/gemeos-sentado.jpg\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00e3o de g\u00e9meos sentado<\/a> &#8211; 4 s\u00e9ries x 25 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira &#8211; Costas e triceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener noreferrer\">Zittende rij<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Pulldown met omgekeerde grip<\/a> &#8211; 4 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Pulldown com um bra\u00e7o<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Pulldown met V-handgreep<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\"  rel=\"noopener noreferrer\">Triceps met halter op voorhoofd<\/a> &#8211; 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener noreferrer\">Extens\u00e3o de tricep com corda<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/skull.jpg\"  rel=\"noopener noreferrer\">Schedels<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/pulldown-barra-estatica.jpg\"  rel=\"noopener noreferrer\">Pulldown com barra est\u00e1tica<\/a> \u2013 3 sets x 20 herhalingen<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-12334 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka.jpg\" alt=\"julian tanaka training en dieet\" width=\"1320\" height=\"939\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-300x213.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-768x546.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-1300x925.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-600x427.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-1024x729.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-20x14.jpg 20w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a><\/h1>\n<h2 style=\"text-align: center;\"><strong>Quinta-Feira &#8211; Ombros e trap\u00e9zios<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\"  rel=\"noopener noreferrer\">Militaire pers<\/a> &#8211; 5 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Zijkanten<\/a> &#8211; 5 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/\"  rel=\"noopener noreferrer\">Arnold Pers<\/a> &#8211; 5 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\"  rel=\"noopener noreferrer\">Frontalen<\/a> &#8211; 5 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/laterais-1-bra\u00e7o.jpg\"  rel=\"noopener noreferrer\">Laterais com um bra\u00e7o<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/face-pull.jpg\"  rel=\"noopener noreferrer\">Voorste trekkracht<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener noreferrer\">Hoge rij<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/encolhimentos.jpg\"  rel=\"noopener noreferrer\">Krimpen<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Sexta-Feira &#8211; Pernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Hurken<\/a> &#8211; 5 s\u00e9ries x 10-8-6-6-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Barbell-uitval<\/a> &#8211; 5 s\u00e9ries x 8-8-6-6-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Been Krul<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Been extensie<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/gemeos-em-pe.jpg\"  rel=\"noopener noreferrer\">Staande kalfsverhoging<\/a> &#8211; 4 s\u00e9ries x 25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/leg-curl-em-pe.png\"  rel=\"noopener noreferrer\">Leg Curl em p\u00e9<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/gemeos-sentado.jpg\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00e3o de g\u00e9meos sentado<\/a> &#8211; 4 s\u00e9ries x 25 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado &#8211; Tronco<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\"  rel=\"noopener noreferrer\">Hellend bankdrukken<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\"  rel=\"noopener noreferrer\">Militaire pers<\/a> &#8211; 4 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">V-balk pulldown<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/\"  rel=\"noopener noreferrer\">Arnold Pers<\/a> &#8211; 5 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/encolhimentos.jpg\"  rel=\"noopener noreferrer\">Krimpen<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener noreferrer\">Z-bar krul<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener noreferrer\">Extens\u00e3o de tricep com corda<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-36451\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino.jpg\" alt=\"opleiding\" width=\"1500\" height=\"938\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino.jpg 1500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-300x188.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-768x480.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-1300x813.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-1320x825.jpg 1320w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Voedsel<\/strong><\/h2>\n<p>Esta \u00e9 a alimenta\u00e7\u00e3o base do Julian Tanaka, com 7 refei\u00e7\u00f5es di\u00e1rias, em que tr\u00eas delas s\u00e3o apenas batidos de prote\u00edna.<\/p>\n<p>A sua divis\u00e3o de macronutrientes ronda os 40% de prote\u00edna, 40% de hidratos de carbono e 20% de gorduras.<\/p>\n<ul>\n<li><strong>Maaltijd 1<\/strong><\/li>\n<li>Milkshake <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Wei-eiwit<\/a><\/li>\n<li><strong>Maaltijd 2<\/strong><\/li>\n<li>Eieren en Quinoa<\/li>\n<li><strong>Maaltijd 3<\/strong><\/li>\n<li>Broodjes met pindakaas<\/li>\n<li><strong>Maaltijd 4<\/strong><\/li>\n<li>Kip, met rijst en salade<\/li>\n<li><strong>Maaltijd 5<\/strong><\/li>\n<li>Batido de Prote\u00edna Whey<\/li>\n<li><strong>Maaltijd 6<\/strong><\/li>\n<li>Salm\u00e3o e queijo cottage<\/li>\n<li><strong>Maaltijd 7<\/strong><\/li>\n<li>Milkshake <a href=\"https:\/\/ginasiovirtual.com\/o-melhor-suplemento-de-caseina\/\"  rel=\"noopener noreferrer\">Prote\u00edna Case\u00edna<\/a><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Supplementen<\/strong><\/h2>\n<p>Os suplementos utilizados por este atleta s\u00e3o os seguintes.<\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/pre-treinos\/\"  rel=\"noopener noreferrer\">Pr\u00e9-treino<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">wei<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-melhor-suplemento-de-caseina\/\"  rel=\"noopener noreferrer\">Case\u00efne<\/a><\/li>\n<li>HMB<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\"  rel=\"noopener noreferrer\">Glutamine<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-cla-queima-gordura\/\"  rel=\"noopener noreferrer\">CLAN<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitam\u00ednico e minerais<\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-julian5.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-12343 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-julian5.jpg\" alt=\"training en dieet julian tanaka\" width=\"1080\" height=\"1037\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-julian5.jpg 1080w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-julian5-300x288.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-julian5-768x737.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-julian5-600x576.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-julian5-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/tanaka-julian5-1024x983.jpg 1024w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/a><\/p>\n<ul>\n<li><strong>Sociale media<\/strong><\/li>\n<li><a href=\"https:\/\/www.facebook.com\/juliantanakaofficial\/\" target=\"_blank\" rel=\"noopener noreferrer\">FacebookJulian Tanaka<\/a><\/li>\n<\/ul>\n<ul>\n<li><strong>Bronnen:<\/strong> Sociale media en Simplyshredded.com<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Plano de treino, dieta e suplementa\u00e7\u00e3o do atleta Julian Tanaka<\/p>","protected":false},"author":1218,"featured_media":12318,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Julian Tanaka: Plano de Treino para Resultados Vencedores","_seopress_titles_desc":"O plano de treino, a dieta e a suplementa\u00e7\u00e3o utilizada pelo atleta Colombiano, Julian Tanaka. 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