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Office Job, weight lifter, can't get rid of spare tire!

Answered on August 19, 2014
Created May 29, 2012 at 8:17 PM

So I have been an active guy most of my life. I currently weight lift 3 days per week with this program - http://www.t-nation.com/readArticle.do?id=508031 . My biggest problem is my diet. I have cut out many considerable factors (fast food, sodas, most sweets), though I still cheat a bit. Is there a good website that gives meal plans based on the paleo diet plan? I sit 8 hours a day at my job, and I have developed a small "spare tire" of fat I can't seem to get rid of.

5662d1262516ccbd70249e7aeaf58901

(681)

on June 01, 2012
at 08:38 AM

@Tony, in my opinion diet is the most important factor, yes, and general health. The Archevore link in Mike's answer looks good.

Eb311d6aa214e517da6633d4859d66bc

(5)

on May 30, 2012
at 12:09 PM

Is diet the only factor in getting rid of Subcutaneous fat ?

9f54852ea376e8e416356f547611e052

(2957)

on May 29, 2012
at 11:43 PM

LeanGains has taken me down 23kg in 70 weeks.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on May 29, 2012
at 09:20 PM

That doesn't sound like enough to be honest. Chronic cardio isn't necessary--sprinting can be useful though. Check out the Primal Blueprint fitness pdf on www.marksdailyapple.com for more on sprinting. Moving more (gentle walking, etc.) will *really* help.

Eb311d6aa214e517da6633d4859d66bc

(5)

on May 29, 2012
at 08:37 PM

I walk a bit throughout the day, taking breaks and such. I also park a block away from where I work, to ensure I walk a little bit every day already. I honestly don't do as much cardio at the gym, but I do perform high intensity work outs.

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6 Answers

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1
5662d1262516ccbd70249e7aeaf58901

(681)

on May 29, 2012
at 10:43 PM

Your spare tyre could be made up of two things, abdominal fat and subcutaneous belly fat.

Abdominal fat is fat around the organs. It can be caused by the stress hormone cortisol. So reduce your stress. (I know, easy to say.) Get plenty of sleep. Wake up before your alarm.

Subcutaneous fat is fat under the skin. (Grab a handful of skin. How thick is it? If there were no fat, it would be paper thin. Think of bacon, which is pork belly. The rind is skin.) The belly is a preferred place for men to put fat. You have to reduce your total body fat percentage to get rid of it.

Eb311d6aa214e517da6633d4859d66bc

(5)

on May 30, 2012
at 12:09 PM

Is diet the only factor in getting rid of Subcutaneous fat ?

5662d1262516ccbd70249e7aeaf58901

(681)

on June 01, 2012
at 08:38 AM

@Tony, in my opinion diet is the most important factor, yes, and general health. The Archevore link in Mike's answer looks good.

4
Db4ad76f6f307a6f577e175710049172

on May 29, 2012
at 09:26 PM

Dial in your diet - Bodies are made in the kitchen.

What is cheating "a bit"? Once a month? Once a week? Once a day?

Worth noting, you're only going to get out what you put in, so decide if cheating is really worth it.

Make sure you're pushing yourself in the weight room, and maybe add 10 min of slow cardio after your workout. I do 10 min of walking at 5% incline - I breathe a little heavier, and sweat a bit, but I'm really not exerting myself that much.

You might have to dig in and start doing your own diet plans a bit - did you see the recent article on carb cycling for non-counters on T-Nation?

2
7767e05a8c4504f6be03f13ee40815cd

(1299)

on May 29, 2012
at 09:15 PM

http://swole.me/ generates diets to fit whatever macro ratios and calorie amount you like. It even has a Paleo option.

2
8634d4988ced45a68e2a79e69cc01835

(1617)

on May 29, 2012
at 08:41 PM

Marksdailyapple.com has a free recipe book pdf that you can download. Also, there is a Primal Blueprint cookbook that is great for ideas.

"My biggest problem is my diet." <- Ain't it the truth. They say 80% of body composition is diet. If your workouts are finely tuned and done right, but you aren't seeing results, diet it the place to look!

Cut the cheats. I know it's hard! I have a desk job too, so you have to make a real effort to get moving when you can. I walk my dog at least 45mins briskly when I get home, before I ever work out. Does me and my dog loads of good!

Also make SURE you get enough sleep. That's a big one on belly fat too.

2
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on May 29, 2012
at 08:30 PM

Dialing in your diet is key, but so is boosting your metabolism with more movement overall.

Do you do any walking? I, too have a sedentary job and find that doing 1-2 hours of gentle walking a day makes a huge difference in my belly fat. A pedometer can be useful.

Eb311d6aa214e517da6633d4859d66bc

(5)

on May 29, 2012
at 08:37 PM

I walk a bit throughout the day, taking breaks and such. I also park a block away from where I work, to ensure I walk a little bit every day already. I honestly don't do as much cardio at the gym, but I do perform high intensity work outs.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on May 29, 2012
at 09:20 PM

That doesn't sound like enough to be honest. Chronic cardio isn't necessary--sprinting can be useful though. Check out the Primal Blueprint fitness pdf on www.marksdailyapple.com for more on sprinting. Moving more (gentle walking, etc.) will *really* help.

2
Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 29, 2012
at 08:20 PM

I would highly recommend this as a starting point:

http://www.archevore.com/get-started/

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