47 Getting Rid of Man Boobs

Getting Rid of Man Boobs

Do you keep your shirt on at the pool? Gynecomastia  aka man boobs, is a problem for a lot of guys. If you think you have gyno or just want to get rid of the fat from your chest this episode will be helpful for you. So sit tight and grab a pen and paper to take notes.
Where going to cover:

  • Why You Get Man Boobs.
  • What training and lifestyle changes you should make to avoid man boobs.
  • What foods you should avoid to prevent man boobs.
  • What foods you should eat more of and how you should change your diet
  • What else you can do for curing man boobs.

#1 If its firm to the touch, you might be dealing with gyno…
#2 If your chest area is more pointy then I would guess its gyno if its more just saggy around the entire area if could be just fat.
#3 If your going through puberty you could have whats called Pubertal Gynecomastia – due to hormonal changes in your body this could just be a temporary thing until you reach adulthood

p.s. If you like the episode it would make my DECADE if you subscribe and leave a short review in Itunes! Thanks! – Luis

Show Notes:

  • Why men get man boobs, two main reasons.
  • Training for strength for riding your self of body fat, start with the basics.



  • Pinch grip deadlift
  • Sumo Deadlift
  • Snatch Deadlift
  • Trapbar Deadlift

Barbell Squats:


  • Front Squats
  • Zercher Squats
  • Safety Bar Squats
  • Goblet Squats
  • Overhead Squats

Bench Press/Pressing Exercise


  • Dumbbell Press
  • Incline Bench Press
  • Decline Bench Press
  • Overhead Press
  • Floor Press

Important note on this!

Exercise is often times NOT the answer when your gynecomastia is not due to due just excess weight and surgical procedure is often required to fix it. Therefore note that these exercises or any exercises are not going to be the answer for you if your conditioning is not because of excess weight. 

Top tips for ridding yourself of man boobs:

#1 Start exercising like a man and train for strength and muscle: So training using compound movements, and squats, deadlifts, bench press, farmer walks and large movements that cause the favorable hormonal changes you want.

#2 Get you vitamin D Checked: since Vitamin D suppress aromatase Its smart you get out in the sunlight or supplement with it if you don’t get enough through your diet . Vitamin D is very cheap and very important so  make sure you have this covered!

#3 Drink MORE Water! Often times guys tend to eat when your really just thirsty. Upping the water will help offset an unnecessary food intake that could be causing your over eating.
What foods you should avoid to prevent man boobs???

  1. Avoid all processed sugar carbs, fats, and soy products (cereals, granola bars, thick sauces, sodas, store bought baked goods, cookies, low quality breads and soy milk, tofu, etc
  2. Fried foods, refined sugars, white bread,
  3. Avoid processed meats (pork and beef): (Tons of chemicals plus these animals mostly GMO soy and corn.)
  4. Avoids fried foods
  5. Alcohol, soda, beer
  6. High starchy foods

What foods you should eat more of and how you should change your diet

  1. wild berries
  2. cabbage
  3. chilies
  4. kiwi
  5. broccoli
  6. brussels sprouts
  7.  grapefruit
  8. cauliflower
  9. Apples
  10. Organic meats, eggs (local source), wild caught fish

Mainly making sure your diet has three things for rapid fat loss and superior health
#1 High quality fats (quality fish oil supplement, avocados, eggs, and brazil or macadamia nuts)

#2 Organic high quality proteins

#3 Low glycemic load foods from whole sources (lentils, beans, sweet potatoes, quinoa, )

#4 Calorie Deficit (possibly some fasting)


  1. http://www.themanlyzone.com/
  2. https://www.youtube.com/watch?v=BQOJ-aqclFs
  3. https://www.anabolicmen.com/aromatization-avoiding-excess-estrogen-production/
  4. http://manboobshelp.net/increase-testosterone-naturally/
  5. https://www.ncbi.nlm.nih.gov/pubmed/12014513
Luis Diaz

Comments are closed.