Nicolas Iong Diet Plan and Workout Routine

Nicolas Iong is a Men’s Physique Bodybuilder, Fitness Model, and Sponsored Athlete from South Korea. He is half Swiss and half Korean. From a young age, Nicolas developed a deep passion for sports, eventually leading him to the world of bodybuilding.

His fitness journey began at 14 when he joined a gym to enhance his explosiveness in martial arts. However, bodybuilding captured his heart as time passed and became his primary focus.

Driven by an unwavering determination to excel in bodybuilding, Nicolas embarked on a transformative journey to sculpt an impressive physique. 

He achieved remarkable results through sheer dedication and discipline and ventured into competitive bodybuilding. 

Nicolas Iong Diet Plan and Workout Routine
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It was not long before Nicolas claimed the coveted title of MuscleMania World Champion, solidifying his status as one of the top athletes in the industry.

Nicolas’s success in bodybuilding is a testament to his exceptional work ethic and relentless pursuit of excellence. His unwavering commitment to his goals serves as an inspiration to aspiring bodybuilders and fitness enthusiasts alike. 

Nicolas Iong’s journey into bodybuilding is a testament to his dedication, perseverance, and passion for the sport. From South Korea and Switzerland, Nicolas initially found his love for jokes at 14 when he began practicing Brazilian Jiu-Jitsu, Thai Boxing, and Mixed Martial Arts (MMA).

Over two years, Nicolas’s progress in martial arts became increasingly evident. However, he needed to push himself further and enhance his strength and explosive power. With this goal in mind, Nicolas decided to join a gym at 16.

Little did he know that this step would mark a pivotal turning point in his life. As Nicolas immersed himself in the gym environment, he discovered a newfound passion for bodybuilding. 

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By the time he reached 21, he had made the life-changing decision to transition from martial arts to a full-time bodybuilder.

Throughout his early 20s, Nicolas dedicated all his free time to honing his physique and mastering the art of bodybuilding. 

Lifting weights allowed him to transform his physical appearance and provided invaluable lessons about self-discovery and pushing his physical and mental limits.

Nicolas developed patience, perseverance, and discipline with each passing day, which would become instrumental in his journey as a bodybuilder. 

Fuelled by a burning desire to showcase his hard work and dedication, he embarked on his first-ever preparations for a bodybuilding show.

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Months of intense training, meticulous dieting, and unwavering commitment paid off when Nicolas debuted in the bodybuilding world in 2017 at 25. 

His exceptional physique and stage presence captivated the judges, resulting in a resounding victory and a taste of success that only fueled his ambition to compete further.

Motivated by his initial triumph, Nicolas set his sights on greater heights. A few months later, he participated in the European Championships to earn his Pro Card, a prestigious achievement in the bodybuilding realm. 

He also secured a qualification for the highly anticipated MuscleMania World Championships held in Las Vegas.

With unwavering determination and an unwavering focus, Nicolas pushed himself to his limits, defying the challenges that came his way. 

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Ultimately, his efforts bore fruit as he clinched the coveted 1st place in Las Vegas, solidifying his position as one of the industry’s leading fitness models and competitors.

Nicolas Iong’s journey from martial arts to bodybuilding is a testament to his resilience and relentless pursuit of excellence. 

His story inspires aspiring bodybuilders, showcasing the transformative power of discipline, dedication, and unwavering belief in one’s abilities. 

Nicolas Iong Diet and Nutrition Plan

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Nicolas Iong understands the critical role that diet and nutrition play in achieving and maintaining his impressive physique. 

His approach to nutrition revolves around consuming a diet rich in lean protein, beneficial fats, and various essential nutrients, including vitamins, minerals, and phytonutrients, which provide antioxidant protection.

Nicolas prioritizes lean protein sources to fuel his muscle growth and maintain poor body composition. 

Foods such as chicken breast become staples in his diet, as they offer a high protein content while being relatively low in fat. This macronutrient is crucial for muscle repair and growth, essential for bodybuilders like Nicolas.

In addition to lean protein, Nicolas incorporates complex carbohydrates into his meals, often opting for yams. These nutrient-dense carbohydrates provide sustained energy and support muscle glycogen stores, aiding in intense workouts and optimal recovery.

Nicolas recognizes the importance of consuming various colorful vegetables to ensure he receives a wide range of essential vitamins, minerals, and phytonutrients. 

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These plant compounds offer numerous health benefits and contribute to overall well-being. Including a vibrant assortment of vegetables in his diet helps provide him with the necessary nutrients to support his training and recovery.

When it comes to preparing for a contest, Nicolas makes adjustments to his diet to achieve an even more chiseled appearance. 

During this phase, he focuses on reducing his overall caloric intake, primarily by reducing carbohydrates. Nicolas aims to avoid insulin spikes by minimizing his carbohydrate consumption, which can lead to fat storage. 

This strategic approach helps him achieve the leanest possible physique for the competition. During the off-season, Nicolas allows himself occasional treats to maintain balance and enjoyment in his diet. 

However, once the contest preparation begins, he eliminates junk food, emphasizing a clean and disciplined approach to his nutrition.

Nicolas’s diet demonstrates his commitment to providing his body with the necessary nutrients to support his training, muscle growth, and overall well-being. 

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By carefully selecting quality protein sources, incorporating complex carbohydrates, and prioritizing colorful vegetables, he maintains a ripped physique while fueling his performance as a bodybuilder.

Through his disciplined approach to nutrition, Nicolas showcases the importance of a well-rounded diet in achieving success in the competitive world of bodybuilding.

Nicolas Iong Workout Routine

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Nicolas Iong follows a dedicated workout routine, typically training 5-6 days per week, depending on whether he includes an abs session. 

He reserves Saturdays specifically for training his abdominal muscles and allows himself a well-deserved day of Sunday rest.

Regarding his weightlifting sessions, Nicolas prefers to work within a moderate rep range of 8-12, using heavier weights. This rep range allows him to stimulate muscle growth while focusing on building strength. 

Nicolas has found that aiming for around 10 reps per set works best for him. He pushes himself to the point where the last rep becomes challenging, almost reaching the limit of his capacity to lift the weight on his own. 

On occasions where he needs an extra boost, he may seek assistance from a spotter to squeeze out a few more reps. Nicolas occasionally incorporates variations into his training routine to keep his body guessing and ensure continuous progress. 

This includes periods where he switches to lighter weights and increases the volume of his workouts. By challenging his muscles differently, he forces his body to adapt and grow, promoting muscle development and overall improvement.

Nicolas understands the importance of allowing his body to recover and adapt to the demands of his training. 

By structuring his workout routine to include specific rest days and focusing on different muscle groups throughout the week, he ensures a balanced approach to his training regimen.

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Through his consistent dedication and willingness to adjust his training approach, Nicolas Iong has achieved remarkable results in his bodybuilding journey. 

His focus on lifting heavier weights within a moderate rep range and incorporating variations into his routine exemplifies his commitment to continuous growth and improvement. 

By continually challenging himself, Nicolas demonstrates the importance of a well-designed workout routine in achieving success as a bodybuilder.

Here is Nicolas Iong’s workout routine:

Monday: Chest Workout

Barbell Bench Press4 Sets, 12 Reps
Low-Incline Barbell Bench Press4 Sets, 12 Reps
Machine Chest Press4 Sets, 12 Reps
Cable Flies Focusing on Lower Chest4 Sets, 12 Reps
Cable Flies Focusing on Upper Chest4 Sets, 12 Reps
Machine Flies4 Sets, 12 Reps

Tuesday: Back Workout

Bent-Over Barbell Deadlifts4 Sets, 12 Reps
Standing T-Bar Rows4 Sets, 12 Reps
Cable Pulldowns4 Sets, 12 Reps
Wide-Grip Seated Cable Row4 Sets, 12 Reps
Straight Arm Pulldowns4 Sets, 12 Reps

Wednesday: Shoulders Workout

Machine Press4 Sets, 12 Reps
Lateral Shoulder Dumbbell Raises4 Sets, 12 Reps
Seated Bent Over Rear Delt Raises4 Sets, 12 Reps
Delt Machine Flyes4 Sets, 12 Reps
Face Pulls4 Sets, 12 Reps

Thursday: Arms Workout

Nicolas Iong arm workouts
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Biceps Curls with EZ Curl Bar4 Sets, 12 Reps
Biceps Curls on an Incline Bench4 Sets, 12 Reps
Dumbbell Hammer Curls4 Sets, 12 Reps
Triceps Cable Rope Pushdowns4 Sets, 12 Reps
Cable Rope Overhead Triceps Extensions4 Sets, 12 Reps
Cable Rope Triceps Pushdowns4 Sets, 12 Reps

Friday: Legs Workout

Leg Press Machine3 Sets, 12 Reps
Leg Extensions4 Sets, 12 Reps
Lying Leg Curls3 Sets, 12 Reps
Leg Extensions2 Sets, 12 Reps
Calf Raises3 Sets, 12 Reps
Seated Calf Raises4 Sets, 12 Reps

Saturday: Abs Workout

Hanging Leg Raises3 Sets, 12 Reps
Hanging Knee Raises3 Sets, 12 Reps
Seated Bench Knee-Ups4 Sets, 12 Reps
Weighted Russian Twists4 Sets, 12 Reps
Kneeling Cable Crunches4 Sets, 12 Reps
Ab Roller Extensions4 Sets, 12 Reps

Sunday: Rest

  • Rest and Recovery

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