You1.72m are a little heavy, but your weight is not the main factor. The key is the ratio of muscle to fat. When you say soft, you may have a lot of fat.

I give you advice based on my experience:

1. Diet can be reduced. Eat less and eat more, eat four meals a day, that is, eat again in addition to three meals.

2. Food fat should be less, but it can't be without it.

3. protein should be sufficient, mainly white eggs, fish and lean meat, and don't eat fat meat. Eat enough other rice, vegetables and fruits.

4. Exercise time: Go out to exercise in the morning. After taking a nap in the afternoon, if you don't take a nap, exercise after 4 o'clock before dinner and after dinner in the evening.

5. Exercise focuses on strength training and tends to aerobic training. The main muscle groups of chest, shoulders, abdomen, waist, back and legs should do a set of representative movements.

Don't be afraid to practice very thick, this worry is unnecessary.

6. It's right to feel sore or sore all over your body.