How do I get rid of man boobs?

[da_primo]

Hi

I really want to get rid of man boobs and it doesn seems to go away can u give me some advice?

I am 79kg and I have about 14% bodyfat

I have 5 meals a day having a cup of rolled oat with 2 scoops of protein powder for 1st, 2nd, and 3rd meal and for lunch and breakfast I usually have subway 6inch or chicken kebab.

here is my workout plan for chest and the rest

Mon - Chest

DB Incline Flies = 1st set 12.5kg - 10, 2nd set 19kg - 12 3rd and 4th set 22.5kg- 12
DB Incline Bench = 1st set 19kg - 12, 2nd set 22.5kg - 10 3rd and 4th set 25kg - 10
DB Flat Flies = 1st set 12.5kg - 10, 2nd set 19kg - 12 3rd and 4th set 22.5kg- 12
DB Flat Bench = 1st set 19kg - 12, 2nd 3rd, 4th set 22.5kg - 12
BB Decline Bench = 1st and 2nd set 50kg - 12 3rd and 4th set 60kg - 10
Dips - 4 sets of 15 with my body weight

+Abdominal Workout (30mins)
+Running on Treadmill (15mins)

Tues -Backs
+Running on Treadmill (15mins)

Weds - Shoulders
+Abdominal Workout (30mins)
+Running on Treadmill (15mins)
+Machine Flies 3 sets of 17kg - 30reps

Thursday - Legs
+Running on Treadmill (15mins)

Friday - Arms
+Abdominal Workout (30mins)
+Running on Treadmill (15mins)

Saturday and Sunday -Rest (or running for 30mins to 1 hour occasionally)



I read some blog on internet and it was saying someone with man boobs should avoid flat bench press and flat bench flies, is it true?

I thought lifting lighter weight and doing lots of reps will burn off fats inside my chest and that's how I planned my chest workout

Can anybody give me advice on what I should do to get rid of my man boobs effectively?

[fgarrido408]

Hi

I really want to get rid of man boobs and it doesn seems to go away can u give me some advice?

I am 79kg and I have about 14% bodyfat

I have 5 meals a day having a cup of rolled oat with 2 scoops of protein powder for 1st, 2nd, and 3rd meal and for lunch and breakfast I usually have subway 6inch or chicken kebab.

here is my workout plan for chest and the rest

Mon - Chest

DB Incline Flies = 1st set 12.5kg - 10, 2nd set 19kg - 12 3rd and 4th set 22.5kg- 12
DB Incline Bench = 1st set 19kg - 12, 2nd set 22.5kg - 10 3rd and 4th set 25kg - 10
DB Flat Flies = 1st set 12.5kg - 10, 2nd set 19kg - 12 3rd and 4th set 22.5kg- 12
DB Flat Bench = 1st set 19kg - 12, 2nd 3rd, 4th set 22.5kg - 12
BB Decline Bench = 1st and 2nd set 50kg - 12 3rd and 4th set 60kg - 10
Dips - 4 sets of 15 with my body weight

+Abdominal Workout (30mins)
+Running on Treadmill (15mins)

Tues -Backs
+Running on Treadmill (15mins)

Weds - Shoulders
+Abdominal Workout (30mins)
+Running on Treadmill (15mins)
+Machine Flies 3 sets of 17kg - 30reps

Thursday - Legs
+Running on Treadmill (15mins)

Friday - Arms
+Abdominal Workout (30mins)
+Running on Treadmill (15mins)

Saturday and Sunday -Rest (or running for 30mins to 1 hour occasionally)



I read some blog on internet and it was saying someone with man boobs should avoid flat bench press and flat bench flies, is it true?

I thought lifting lighter weight and doing lots of reps will burn off fats inside my chest and that's how I planned my chest workout

Can anybody give me advice on what I should do to get rid of my man boobs effectively?

im having the same issue.
best advice is cardio everyday...
whether running or elliptical, try to get 30-45 mins of cardio in everyday and dont try to build chest muscle try to tone/tighten it...
its a slow process but its been working for me little by little.

[3ndangered]

run more eat less.

[Temperature]

You can't target fat loss in particular area...

[Kamapuaa]

Can anybody give me advice on what I should do to get rid of my man boobs effectively?

Just lose weight. Don't worry about specific cardio programs or avoiding the bench press. Your body's genetics decide how thin you will need to get before losing the manboobs.

[ParsleyTea]

This article might be of help. I'm surprised at how much business there is for reducing man boobs.

Bosom buddies
http://www.heartscanblog.org/2010/10/bosom-buddies.html

[StickiestIcky]

how sure are you that youre 14%? a lot of times on here someone will be like "bro i got moobs/gyno and i have a low bf" then they post a pic and its just extra fat.

[da_primo]

I guess I should include more cardio exercise with my routine, and probably buy skipping rope to use.

[sharpieblet]

you don't NEED more cardio, you NEED to eat LESS. if you're eating at a 500 cal deficit per day, you will lose body fat at a healthy rate and your man boobs will slowly disappear. it's the same as wanting to get 'ripped.' drop bodyfat. you cannot tone specific parts of your body like you're wanting to. i used to do exactly what you're doing, it did NOT help. getting my diet in order DID.

oh and if you don't believe me, take a look at this thread

http://forum.bodybuilding.com/showth...hp?t=132282523

and compare to me a couple years ago when i worked my chest with incline, decline and flat, doing cardio before every workout, hoping that i'd 'tone' my chest. and my diet?....half assed. sure, i ate healthy....but i didn't count my calories. and that's the biggest thing.

i couldn't edit the pic into that thread without putting a new post so i'll just put my old pic in this post



cardio didn't make that difference, my DIET did.

[NitrogenWidget]

What everyone says eat less.
Also, I think lifting heavy helps also.

If you got moobs, your more than 14%.
I got moobs & i'm probably 18%.
Maybe even 19%

[TelusLob]

Lose more fat....

If you still have boobs at 10%, you likley have gyno.

[ppardee]

::random thought::
While I agree that there is no way to spot reduce, I have noticed that where the elastic is in my briefs, there is significantly less fat (TMI?)

I don't know if the elastic sits there because there is less fat or if there is less fat because the elastic is there... If it is the latter, theoretically you could use an ace bandage fairly tightly compressed around the chest to change at least the shape of the moobs, yes?

Any thoughts on this?

Paul

::/random thought::

[TelusLob]

Ive thought the same thing... I think many guys get muffin tops because we wear our jeans on our hips, and the weight is more easily stored where there is less resistance to it to disperse....

Just a theory.... (Glad to see I'm not the only one thinking about stuff like this, but I admit i am a bit weird).

[hardgainingendo]

you don't NEED more cardio, you NEED to eat LESS. if you're eating at a 500 cal deficit per day, you will lose body fat at a healthy rate and your man boobs will slowly disappear. it's the same as wanting to get 'ripped.' drop bodyfat. you cannot tone specific parts of your body like you're wanting to. i used to do exactly what you're doing, it did NOT help. getting my diet in order DID.

oh and if you don't believe me, take a look at this thread

http://forum.bodybuilding.com/showth...hp?t=132282523

and compare to me a couple years ago when i worked my chest with incline, decline and flat, doing cardio before every workout, hoping that i'd 'tone' my chest. and my diet?....half assed. sure, i ate healthy....but i didn't count my calories. and that's the biggest thing.

i couldn't edit the pic into that thread without putting a new post so i'll just put my old pic in this post



cardio didn't make that difference, my DIET did.

cutting calories and starvign yourself just causes you to lose muscle, do cardio. tons of it. do it from dusk to dawn if you have to.

[LorenzPasch]

[QUOTE=da_primo;642376803]I read some blog on internet and it was saying someone with man boobs should avoid flat bench press and flat bench flies, is it true?
QUOTE]

Personally, I thought decline bench was worse for boobs, I might be wrong...

[sharpieblet]

cutting calories and starvign yourself just causes you to lose muscle, do cardio. tons of it. do it from dusk to dawn if you have to.

when did i say to starve yourself? when i say 500 deficit thats referring to your maintenance cals, which should be common sense. if you think i mean to be in the hole 500 cals every day then you obviously didn't use context clues. i said eat less, not starve. he doesn't need to do 'tons' of cardio, he doesn't need cardio at all. i love cardio, and i need to be good at it for my career, but i haven't needed it to drop body fat.

[billzrokz958]

Please help me get rid of my man boobs ! My age is 17 and i have those man boobs that are killing my self-confidence..

[RJLDomingo]

cutting calories and starvign yourself just causes you to lose muscle, do cardio. tons of it. do it from dusk to dawn if you have to.

^ Dafudge?

OP, be on a deficit like the other guys said.

[biggoron]

Strongbump/10

[Ken92]

you don't NEED more cardio, you NEED to eat LESS. if you're eating at a 500 cal deficit per day, you will lose body fat at a healthy rate and your man boobs will slowly disappear.

This ^. I use to do crap load of cardio. I would eat less.

[Golkondapruthvi]

I want to get rid of man boobs

[adammthomas]

The following things that you can do for that:

1) Improve your diet.
2) Exercise according to expert's guidelines.
3) Gynecomastia.

For more information, please check:

alluremedspa.in/gynecomastia-surgery.html
wikihow.com/Reduce-Gynecomastia-Naturally
littlerockcosmeticsurgery.com/blog/male-breast-reduction-for-teens-5-things-you-need-to-know-if-your-son-has-gynecomastia/
brucatoplasticsurgery.com/how-to-get-rid-of-gynecomastia/

[soldierking]

::random thought::
While I agree that there is no way to spot reduce, I have noticed that where the elastic is in my briefs, there is significantly less fat (TMI?)

I don't know if the elastic sits there because there is less fat or if there is less fat because the elastic is there... If it is the latter, theoretically you could use an ace bandage fairly tightly compressed around the chest to change at least the shape of the moobs, yes?

Any thoughts on this?

Paul

::/random thought::

G-d Is One.