Julian Tanaka Talks With Simplyshredded.com

Quick Stats:

Age: 28
Height: 5’8” – 174 cm
Weight: 201 lbs – 91 kg

How did you get started with bodybuilding?

I got started in the gym for two main reasons, and the first reason is really very funny. (Laughs) When I was in high school, I was always the strongest guy in my classroom. But during summer while still in high school, a couple of my friends started going to the gym, and they became very strong and muscular. I grew concerned that they were going to be stronger than me when I went back to school, and that’s when I decided to start going to the gym. As soon as I started training, I saw results almost immediately! Training became my passion and my lifestyle. The second reason I became interested in bodybuilding was because my uncle was a bodybuilder.

My uncle gave me a lot of encouragement, and he taught me a lot of things in the gym. From that point on I kept training, and the rest is history!

Where does your motivation come from?

My motivation comes from within. I have such a huge passion for this sport because I love to challenge and push myself each and every day. I love the discipline and the satisfaction I get from training.

I don’t do this to prove anything to anybody; I do this to prove to myself that I can be better each and every day!

What workout routine has worked best for you?

My routine really depends on my goals. Right now on Saturdays, I usually like to focus on a full upper body routine; I’ll do one exercise using four sets for each muscle group. On Sundays if I have the energy, I will go for a hike or some other outdoor sport that doesn’t require too much effort. (Laughs) But for the moment, this is my favorite routine.

Full Routine:

Monday: Chest/Biceps

Incline Bench Press 4 x 10
Machine Fly’s 4 x 15
Cable Crossovers 4 x 15
Cable Pullovers 4 x 12
Flat Bench Dumbbell Press 5 x 12/10/10/10/8
Hammer Curl 5 x 12/10/10/10/8
EZ-Bar Curls 4 x 10
Concentration Curls 4 x 12
Incline Alternate Dumbbell Curls 3 x 15

Tuesday: Legs

Squats 5 x 10/8/6/6/20
Barbell Lunges 5 x 8/8/6/6/20
Hamstrings Curls 4 x 12
Leg Extensions 4 x 12
Standing Calf Raises 4 x 25
Single Standing Leg Curl 4 x 10
Seated Calf Raises 4 x 25

Wednesday: Back/Triceps

Seated Row 4 x 12
Underhand Grip Pulldowns 4 x 20
Single Arm Pulldowns 4 x 15
V-Bar Pulldowns 4 x 15
Skull Crushers 5 x 12
Rope Pushdowns 4 x 12
Bodyweight Skulls 4 x 12
Straight-Bar Pulldowns 3 x 20

Thursday: Shoulder/Traps

Military Press 5 x 6
Lateral Raises 5 x 20
Arnold Press 5 x 6
Front Raises 5 x 20
One Arm Lateral Raises 4 x 15
Face Pulls 4 x 15
Dumbbell Upright Rows 4 x 12
Shrugs 4 x 15

Friday: Legs

Squats 5 x 10/8/6/6/20
Barbell Lunges 5 x 8/8/6/6/20
Lying Hamstring Curls 4 x 12
Leg Extensions 4 x 12
Standing Calf Raises 4 x 25
Single Standing Leg Curls 4 x 10
Seated Calf Raises 4 x 25

Saturday: Upper Body

Incline Bench Press: 4 x 10
Military Press 4 x 6
V-Bar Pulldowns 4 x 15
Arnold Press 5 x 6
Shrugs 4 x 15
EZ-Bar Curls 4 x 10
Rope Pushdowns 4 x 12

Sunday: Rest/Outdoors Activity

Hike 45 mins

If you had to pick only 3 exercises what would they be and why?

Squats: They really work my whole body and produce the most testosterone, I love them.
Bench Press: This is my favorite exercise because I love to train my chest the most.
Arnold Press: The Arnold Press helps give the shoulders a more rounded shape which helps give the shoulders more of a 3D look.

What is your diet like?

I use a flexible dieting approach. Depending on the muscle group I’m training, I will do some carb cycling. Currently, my macronutrient breakdown is about 40% protein, 40% complex carbs and 20% fats.

Daily Diet:

Meal 1: 2 Scoops Whey with Water
Meal 2: 5 Whole Eggs and 6 ounces Quinoa
Meal 3: (Peanut Butter Sandwich) 2 tablespoons Sugar-Free Peanut Butter and 2 slices Whole Grain Bread
Meal 4: 8 ounces Grilled Chicken, 6 ounces Wild Rice and 1 large Green Salad
Meal 5: 2 scoops Whey and Water
Meal 6: 10 ounces Salmon and 5 ounces Cottage Cheese
Meal 7: 1.5 scoops Micellar Casein with Water

What’s the one food you couldn’t live without? And do you have designated cheat days/meals?

Hamburgers; I couldn’t live without them! (Laughs) I have a cheat meal every 5 days, but just one meal; not a whole days-worth of cheats. I think that’s a big mistake that a lot of people tend to make.