Lifts to avoid for wide hips

[charlie1432]

I have been cutting since December of 2022. I have dropped from 235 down to 200lbs.

I have about 5-7 weeks before I'm getting a neck surgery. I want to continue my cut until the surgery. I think I can target another 5 pounds of weight loss.

I have a little bit of fat in my lower back / love handle area that I am waiting to get rid of before I start thinking about going on a blast to add some muscle.

Current routine is a bro-split.

Shoulders / Chest / tri's
Back / Bi's
Legs
Rest

I do 20-30 minutes of cardio at the end of every lifting session, and walk a mile a day.

I track every thing I eat / drink:
Calories averaging 2200-2400 a day.
BMR is 2300 - guessing TDEE is around 3000. (Apple Watch puts me between 32-3800 depending on the day)
sodium average 1000mg a day.
Protein average 225g a day.

My concern is my hips - I think - are wide. The muscles under my love handles are fucking strong and I think bigger than I want them to be. However - any time I'm working hams/ glutes I feel them engage. In the attached back pic - its the muscles right under the thumbs - pretty much the whole muscle under the love handle.

I know - working to get a wide back and rounding out my side delts will help the appearance of slimmer hips and fat loss is my primary weapon.

However - what lifts should I avoid make sure I'm not building the muscles that will make my love handles / hips look wide?


Any thoughts - any suggestions? And the left tricep / left chest are smaller than the right (front pic is reverse - cross tat is left side) - that's what the surgery is hoping ensure isn't permanent.

Here is a front / rear / side pic - so you can see what I'm talking about.

 

[Rido]

Build up your back your v taper is stronger? Idk

 

[jJjburton]

I have been cutting since December of 2022. I have dropped from 235 down to 200lbs.

I have about 5-7 weeks before I'm getting a neck surgery. I want to continue my cut until the surgery. I think I can target another 5 pounds of weight loss.

I have a little bit of fat in my lower back / love handle area that I am waiting to get rid of before I start thinking about going on a blast to add some muscle.

Current routine is a bro-split.

Shoulders / Chest / tri's
Back / Bi's
Legs
Rest

I do 20-30 minutes of cardio at the end of every lifting session, and walk a mile a day.

I track every thing I eat / drink:
Calories averaging 2200-2400 a day.
BMR is 2300 - guessing TDEE is around 3000. (Apple Watch puts me between 32-3800 depending on the day)
sodium average 1000mg a day.
Protein average 225g a day.

My concern is my hips - I think - are wide. The muscles under my love handles are fucking strong and I think bigger than I want them to be. However - any time I'm working hams/ glutes I feel them engage. In the attached back pic - its the muscles right under the thumbs - pretty much the whole muscle under the love handle.

I know - working to get a wide back and rounding out my side delts will help the appearance of slimmer hips and fat loss is my primary weapon.

However - what lifts should I avoid make sure I'm not building the muscles that will make my love handles / hips look wide?


Any thoughts - any suggestions? And the left tricep / left chest are smaller than the right (front pic is reverse - cross tat is left side) - that's what the surgery is hoping ensure isn't permanent.

Here is a front / rear / side pic - so you can see what I'm talking about.
View attachment 262052

Looks normal honestly. Some people hold weight in certain areas, the only thing to do is cut even more. Or bulk upper body like crazy so it tapers down.

How long have you been on this journey? Also building muscle in upper body is really the only way.

 

[jJjburton]

Dontou

I have been cutting since December of 2022. I have dropped from 235 down to 200lbs.

I have about 5-7 weeks before I'm getting a neck surgery. I want to continue my cut until the surgery. I think I can target another 5 pounds of weight loss.

I have a little bit of fat in my lower back / love handle area that I am waiting to get rid of before I start thinking about going on a blast to add some muscle.

Current routine is a bro-split.

Shoulders / Chest / tri's
Back / Bi's
Legs
Rest

I do 20-30 minutes of cardio at the end of every lifting session, and walk a mile a day.

I track every thing I eat / drink:
Calories averaging 2200-2400 a day.
BMR is 2300 - guessing TDEE is around 3000. (Apple Watch puts me between 32-3800 depending on the day)
sodium average 1000mg a day.
Protein average 225g a day.

My concern is my hips - I think - are wide. The muscles under my love handles are fucking strong and I think bigger than I want them to be. However - any time I'm working hams/ glutes I feel them engage. In the attached back pic - its the muscles right under the thumbs - pretty much the whole muscle under the love handle.

I know - working to get a wide back and rounding out my side delts will help the appearance of slimmer hips and fat loss is my primary weapon.

However - what lifts should I avoid make sure I'm not building the muscles that will make my love handles / hips look wide?


Any thoughts - any suggestions? And the left tricep / left chest are smaller than the right (front pic is reverse - cross tat is left side) - that's what the surgery is hoping ensure isn't permanent.

Here is a front / rear / side pic - so you can see what I'm talking about.

Do you track macros?

 

[charlie1432]

Dontou


Do you track macros?

Yeah… what would you like to know? What info would help?

 

[charlie1432]

Looks normal honestly. Some people hold weight in certain areas, the only thing to do is cut even more. Or bulk upper body like crazy so it tapers down.

How long have you been on this journey? Also building muscle in upper body is really the only way.

Thanks!

I intend to bulk and focus on some upper body v-taper. Just want to drop a little more of the fat first.

 

[jJjburton]

Dontou


Do you track macros?

Ok how much carbs and fats? I see your protein is at 225 i have found that when i have low fats and more carbs to equate for the calories that hit the intended macros, i tend to be leaner for some reason. So when shooting for going over 70-80 grams fats vs 100-110 grams fats.

 

[charlie1432]

I

Ok how much carbs and fats? I see your protein is at 225 i have found that when i have low fats and more carbs to equate for the calories that hit the intended macros, i tend to be leaner for some reason. So when shooting for going over 70-80 grams fats vs 100-110 grams fats.

average around 200-230 carbs and fats around 70

 

[skinnyfatboy]

I have been cutting since December of 2022. I have dropped from 235 down to 200lbs.

I have about 5-7 weeks before I'm getting a neck surgery. I want to continue my cut until the surgery. I think I can target another 5 pounds of weight loss.

I have a little bit of fat in my lower back / love handle area that I am waiting to get rid of before I start thinking about going on a blast to add some muscle.

Current routine is a bro-split.

Shoulders / Chest / tri's
Back / Bi's
Legs
Rest

I do 20-30 minutes of cardio at the end of every lifting session, and walk a mile a day.

I track every thing I eat / drink:
Calories averaging 2200-2400 a day.
BMR is 2300 - guessing TDEE is around 3000. (Apple Watch puts me between 32-3800 depending on the day)
sodium average 1000mg a day.
Protein average 225g a day.

My concern is my hips - I think - are wide. The muscles under my love handles are fucking strong and I think bigger than I want them to be. However - any time I'm working hams/ glutes I feel them engage. In the attached back pic - its the muscles right under the thumbs - pretty much the whole muscle under the love handle.

I know - working to get a wide back and rounding out my side delts will help the appearance of slimmer hips and fat loss is my primary weapon.

However - what lifts should I avoid make sure I'm not building the muscles that will make my love handles / hips look wide?


Any thoughts - any suggestions? And the left tricep / left chest are smaller than the right (front pic is reverse - cross tat is left side) - that's what the surgery is hoping ensure isn't permanent.

Here is a front / rear / side pic - so you can see what I'm talking about.
View attachment 262052

Dude your hips/love handles are fine like dude said building upper back and shoulders will help with V taper but I think you've got a bit of body dysmorphia regarding this area no need you doing great .

 

[charlie1432]

Dude your hips/love handles are fine like dude said building upper back and shoulders will help with V taper but I think you've got a bit of body dysmorphia regarding this area no need you doing great .

Thanks! I can be pretty critical. Thanks for the call out. I think multiple voices calling out the same thing is the voice of reason..

 

[Fattyone]

Back and shoulders like everyone says.

The real question is how are you keeping daily sodium so low!? I feel like they hide sodium in water even

 

[charlie1432]

Back and shoulders like everyone says.

The real question is how are you keeping daily sodium so low!? I feel like they hide sodium in water even

Thanks again.

For Sodium.

1. I track all food and drinks using life sum premium. I scan things in and check that it's accurate. I also weigh foods till I know what they look like.

2. I went through the kitchen and threw out everything - spices - changed milks - brands.. you name it everything that was high sodium. Pretty much anything with 100mg per serving is off limits to me.

3. I went shopping - and read every label. If I could get it at 40-60mg of sodium per serving, it's in the cart. Over 100mg - its not something I consume.

4. Add salt to nothing. Really tough - but this crushed my sodium intake.

Watch spices and condiments.. and yes.. even my topo-chico's have 20mg of sodium per serving.

I went hard core at it till it became a lifestyle. It was tough the first 3 weeks. No matter how much cumin - paprika - pepper -garlic - lime - nutritional yeast I used.. I missed the salt.. After I detoxed from it... it is pretty easy..

I am now to the point that I can measure out some salt onto foods that really need a touch - or even have a cheat day where I hit 2000 mg and get some foods I love once every few weeks.


Let me know if that helps... but - it starts with your kitchen.. get rid of it - then buy replacements... then touch the salt shaker and track everything.