The Ultimate Guide to Building a Strong Physique: 170 cm 90 kg Bodybuilder
As a bodybuilder, achieving a strong and toned physique is a top priority. But what if you're only 170 cm tall and weigh 90 kg? Can you still build a impressive physique? The answer is yes! With dedication, hard work, and a well-structured training and nutrition plan, you can achieve your bodybuilding goals.
Understanding Body Types
Before we dive into the training and nutrition plan, it's essential to understand your body type. As a 170 cm 90 kg bodybuilder, you likely have a mesomorph body type, which means you have a naturally athletic build with a moderate amount of muscle mass and body fat.
Training Plan
A well-structured training plan is crucial for building muscle and achieving a strong physique. As a 170 cm 90 kg bodybuilder, you should focus on compound exercises that work multiple muscle groups at once. Here's a sample training plan:
Chest and Triceps
- Barbell Bench Press: 3 sets of 8-12 reps
- Incline Dumbbell Press: 3 sets of 10-15 reps
- Tricep Pushdown: 3 sets of 12-15 reps
- Tricep Dips: 3 sets of 12-15 reps
Back and Biceps
- Pull-ups: 3 sets of 8-12 reps
- Barbell Rows: 3 sets of 8-12 reps
- Dumbbell Bicep Curls: 3 sets of 10-12 reps
- Hammer Curls: 3 sets of 10-12 reps
Legs
- Squats: 3 sets of 8-12 reps
- Leg Press: 3 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps
- Leg Extensions: 3 sets of 12-15 reps
Shoulders and Abs
- Dumbbell Shoulder Press: 3 sets of 8-12 reps
- Lateral Raises: 3 sets of 10-12 reps
- Rear Delt Fly: 3 sets of 12-15 reps
- Planks: 3 sets of 30-60 seconds
Nutrition Plan
A well-structured nutrition plan is essential for building muscle and achieving a strong physique. As a 170 cm 90 kg bodybuilder, you should aim to consume a caloric surplus of 250-500 calories to support muscle growth and recovery. Here's a sample nutrition plan:
Breakfast
- Oatmeal with Banana and Eggs: 400 calories
- Protein Shake with Whey Protein and Milk: 300 calories
Lunch
- Grilled Chicken Breast with Brown Rice and Vegetables: 500 calories
- Protein Shake with Whey Protein and Milk: 300 calories
Dinner
- Grilled Salmon with Sweet Potato and Broccoli: 500 calories
- Casein Protein Shake before Bedtime: 300 calories
Supplements
- Whey Protein Powder: 1 scoop post-workout
- Creatine Monohydrate: 3-5 grams pre-workout
- ** Branched-Chain Amino Acids (BCAAs)**: 5-10 grams during workout
Conclusion
Building a strong and toned physique as a 170 cm 90 kg bodybuilder requires dedication, hard work, and a well-structured training and nutrition plan. With a focus on compound exercises, a caloric surplus, and proper supplementation, you can achieve your bodybuilding goals and build a impressive physique. Remember to stay consistent, patient, and motivated, and you'll be on your way to achieving your dream body.
