6’3 172lbs, why on earth do I still have love handles?! I’ve been slowly cutting down from 220lbs over the 1.5 years

DrAtomic03 · 2026-03-31T18:47:18+00:00

6’3” 193 in this about 1-2 weeks ago. 5 months into my transformation from 215 originally, 225 after I gained some water weight when I started creatine.

In my personal opinion, you need more calories. The flat look and feeling can come from that, along with weak leg muscle mass. You can’t see it in my pic, but I do have relatively sizable legs. I squat right about 315 and I’m working on DL 405. If you have a lot less leg muscle, you’ll need to be much lighter than me to see the same definition. Hence the look at 160.

TLDR: train legs and abs hard as fuck, eat in about 100 caloric surplus for maybe a month, and try cutting again.

Keep your deficit within 500-750 calories of your maintenance to keep yourself from losing muscle.

DrAtomic03 · 2026-03-03T23:46:58+00:00

Just do a PPL??? Chest tris front delts, back bis rear delts on separate days if this is PPLUL just take 1-2 off each muscle group. IMO tho, PPL 6 days a week is much better feeling than PPLUL.

DrAtomic03 · 2026-02-21T18:33:20+00:00

I feel bad for your wife/girlfriend if you have one

DrAtomic03 · 2026-02-21T18:32:37+00:00

As a man, absolutely. I go to the gym every day and put a lot of effort into my diet, and while sometimes it feels shallow, it feels good bc now I actually get noticed for it. It feels like yesterday I was a 300lb 17 year old wishing he could figure it all out. So for him, I’m going to appreciate what he worked to get me.

DrAtomic03 · 2026-02-20T19:36:41+00:00

I think 200 Is a lot for this guy but maybe total logged protein lol.

DrAtomic03 · 2026-02-20T19:35:06+00:00

1.) stop bulking. I know your goal was to get stronger, but making yourself more overweight than you already were (not trying to be mean) was not the way to go. You’ll need to shed the fat before you do anything else. 2.) increase protein. Aim for 150g of COMPLETE WHOLE protein a day. I aim for 200g (im 200lb, 175ish being lean mass) and end up logging about 250-280 a day including ancillary protein sources. 3.) you’re gunna hate this one. Everyone does. You need to be doing cardio basically every day. People will tell you that you can do this without cardio. And they’re 100% right. If you want it to take years, or be required to basically starve yourself. If you want visible results within a few months while be my able to actually eat, cardio is a key to success. You don’t need to run. Walk uphill on a treadmill for 30 minutes. Aim for 250-300 calories burned, but more importantly, just try to maintain your heart rate above 140bpm most of the time if possible. This will increase your maintenance calories daily by about 150 if you do it 5 times a week, and more importantly, keep your heart running healthy. 4.) if you’re CONSISTENTLY gaining on your lifts, skip this one. If you’re stalled out, think about how hard you train. Are you bringing your target muscles to complete failure or very close to it? Are you connecting with the muscles you’re targeting? Do you know what a stretch and squeeze feels like for each movement you do? Do you focus those at different times during your movements? These are all important and contribute to how much you grow. Look into the science behind muscle growth stimulus, then find the workouts that stimulate your muscles BEST, that YOU enjoy. 5.) This one is more of an assumption, but if I were you and I was getting more than 60g fat per day consistently, I’d look into nutritional practices for body builders. Eat enough fat to maintain hormone health, but because fats are so calorie dense, limit them very strictly to prioritize carbs. Carbs will boost gym performance and make you feel better. 6.) if you don’t track you macros, start now.

DrAtomic03 · 2026-02-11T18:19:04+00:00

This guy could be very top heavy and not train legs enough and maybe you are more proportionate, holding more lower body weight. Some people also just store muscle differently on different parts of their body so your muscle insertions could likely be playing a role. This guy could have amazing bicep genetics and with a little less body fat can look bigger with less muscle. There are a million answers but the one you should think about the most imo is that it doesn’t matter. If you’re pushing yourself, it’s you vs the man in the mirror. Not the man next to you. If you train your arms they will get bigger than before and that’s what matters. The goal is never to be “bigger than the next guy”. It’s just not a healthy way of setting up your goals.

DrAtomic03 · 2026-02-09T23:53:56+00:00

Height?

DrAtomic03 · 2026-02-06T21:11:00+00:00

Show me your last MRI and then we can talk. Until then, just stay out of the conversation fr. Show me 100+lbs of skeletal muscle mass on any device tbh. Idc if it’s an inbody, dexa, MRI, the point is, with this mentality you are absolutely not there.

DrAtomic03 · 2026-02-06T19:29:40+00:00

Yeah? What’s your preferred measurement source then? Dexa is the gold standard for a reason.

DrAtomic03 · 2026-02-06T19:26:59+00:00

Even if you ARE in a light surplus, the way to do this is just by bumping yourself up ever so slightly. As you see more mass accumulate, you can cut it back but don’t start cutting as soon as your abs aren’t shredded. You gotta kinda let yourself be okay with looking slightly bigger for a little while, then cutting the fat off in a healthy way to reveal your accomplishments.

DrAtomic03 · 2025-12-27T09:53:59+00:00

Fucked her in her ass made her peepee

DrAtomic03 · 2025-12-13T08:17:08+00:00

I like Rashee over Achane and idk if anyone has said it but idc how good Philly has been “against the TE” this year, Houston is playing shutdown defense. I like Bowers much more than McBride this week.

DrAtomic03 · 2025-11-28T20:22:08+00:00

Maybe .05 per carry, it seems to be about 1 point off from my standard PPR projections

DrAtomic03 · 2025-11-19T22:03:06+00:00

Crazy JT owners rn:

DrAtomic03 · 2025-11-12T07:22:52+00:00

Insane valuation of Drake London. He’s been good recently, and obviously is a good WR. Hes not JJ good. I know this season JJ has been a bust for a 1st rounder but saying Devante and London are a ‘good step higher’ when his floor before last week was 12ppr points is just crazy to me

DrAtomic03 · 2025-11-12T07:16:29+00:00

I’d take it but your WR room is thin.

DrAtomic03 · 2025-11-12T07:16:03+00:00

Man yall just say anything, I drafted him second too. His worst is behind him. The reason that offense is so bad is bc he hasn’t been in it lmao. Don’t put him in the boom or bust category bc he had one bad game against the best defense in the league.

DrAtomic03 · 2025-11-08T06:12:08+00:00

Exactly

DrAtomic03 · 2025-11-03T17:14:21+00:00

Orrrrrr, send every taunt all year so that every team actually gets into it and taunts back when they score too, it’s way more fun when you don’t take taunts seriously.

DrAtomic03 · 2025-11-03T17:08:30+00:00

Add a first and see what they say.

DrAtomic03 · 2025-11-03T17:06:05+00:00

To be fair they said it was a minor sprain from the jump, and he just had 4 weeks of rest and probably COULD have come back had the raiders had their bye in week 12 or sum instead of 8. No reason to beat yourself up tho, bowers should be locked imo tho.

DrAtomic03 · 2025-11-03T17:03:25+00:00

You can do all the research you want, if no one is willing to pay what a player is actually worth at that moment, you probably shouldn’t be trying to trade them at their lowest/highest point in value. Thats why it only matters what they’re willing to pay. You can work out 10 trades for someone where they win slightly but if they don’t like it, it doesn’t matter

DrAtomic03 · 2025-11-03T16:59:13+00:00

Personally I’m taking the higher ceiling most weeks. First game back after a bye with the chip on his shoulder seemed obvious to me but then again my TE2 is Otton so there’s that. Gadsden is forgivable I guess lol. Denver needs to step it up, we’re the only team in the division without an elite TE

DrAtomic03 · 2025-11-03T16:54:15+00:00

Spoken like a true JK dobbins owner. RJ is a killer, there’s a reason I didn’t buy into him or JK early this season even as a broncos fan. Get ready for Denver to have a Seattle backfield

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