Advice to blast man boobs..

[slackerinabox]

I've had this problem being a porker since birth, but now I'm feeling the pressure on my back and chest and it's super embarrassing. Basically, I could use a "bro," a humiliating realization that's lead to strict dieting and 7 pounds of fat loss so far. But I think I need to target my manboobs directly through exercise - suggestions? I basically do cardio but can pick up resistance bands or hit the gym

edit: sorry for the typos, I should not post from my phone

 

[DigDog]

change mindset. change diet, change lifestyle, excercise, and then let me know how it's going because my 15+ hours a day sitting have gifted me with massive man mammaries.

 

[SP33Demon]

I've had this problem being a porker since birth, but not I'm feeling the pressure on my back on chest and it's super embarrassing. Basically, I could use a "bro," a humiliating realization that's lead to strict dieting and 7 weeks of fat loss so far. But I think I need to target my manboobs directly through exercise - suggestions? I basically do cardio but was can pick up a fitness band or hit the gym

Benchpress, incline press (make sure you're at 30deg), decline benchpress, overhead press, bent over rows. Do 5 sets of 5 of each on your non cardio day and make sure you're getting enough protein (1g/1lb bodyweight). That combined with fat loss and you should see the boobs morph into real pecs.

 

[slackerinabox]

Benchpress, incline press (make sure you're at 30deg), decline benchpress, overhead press, bent over rows. Do 5 sets of 5 of each on your non cardio day and make sure you're getting enough protein (1g/1lb bodyweight). That combined with fat loss and you should see the boobs morph into real pecs.

Done - thanks! Getting to the gym is sometime tricky because of two toddlers, anything that can be done at home without getting a ton of gear? I figure pushups couldn't hurt, but I can't currently do one without probably breaking my arms.

 

[slackerinabox]

change mindset. change diet, change lifestyle, excercise, and then let me know how it's going because my 15+ hours a day sitting have gifted me with massive man mammaries.

Yeah, no judgement. Oh, mindset has been changed. I thought I was having a heart attack last your, it was just intense manboob pain. I went to the cardiologist even! A nice wakeup call and my diet is not only clean but easy - "don't eat stupid shit." And it's working, but I've got lots to learn about fitness.

 

[SP33Demon]

Done - thanks! Getting to the gym is sometime tricky because of two toddlers, anything that can be done at home without getting a ton of gear? I figure pushups couldn't hurt, but I can't currently do one without probably breaking my arms.

Yeah, you're going to have to work with pushup variations. Start on your knees to make it lighter and just go down as much as you can where you are able to push back up. For example, only go down an inch if that's all you can only go back up. If even that is too much and you cannot make progress, then doing the pushups facing a wall while standing up.

When you get strong enough, I'd do something like these exercises (buy a bench if you can, or just use a chair) for when you can't get to the gym to do your chest.
https://youtu.be/kBJTLMaJZrQ

 

[z1ggy]

If possible, either grab some used DBs off craigslist, or invest in the powerblocks.

All you really need to get a pretty good at home workout is a decent set of free weights, an adjustable bench, and a pull up bar.

 

[slackerinabox]

If possible, either grab some used DBs off craigslist, or invest in the powerblocks.

All you really need to get a pretty good at home workout is a decent set of free weights, an adjustable bench, and a pull up bar.

Thanks, will check craigslist.

Also, appreciate the suggestion of bitch push-ups until I'm ready for the real thing, something I can start today without spending anything, plus the fun of building a skill - very good suggestion I'll start right away.

 

[blackdogdeek]

http://forums.anandtech.com/showthread.php?t=162171

 

[Vdubchaos]

I always recommend "inch by inch" approach. Your goal is to establish daily routine.

Start off with 10 rounds of 5 push ups a day. Spread them between exercises. As you gain strength/in about 2 weeks/1 month up it to 10.

Once you build some muscle, incorporate little weight lifting.

I went from A/B cups (before I lost 80 lbs) to really nice chest using above method in about 8-10 months.

Still doing about 120 push ups a day......I also do other weight lifting for chest, you can look into that once you get the daily routine down.

Daily routine is your key though.......

And remember, how much you eat is WAY more important than what you eat (while eating healthy foods helps a TON). Focus on amounts.

I usually recommend 2 fist sizes for large meals and 1 fist size for in between meals. I also changes from big breakfast to 1 fist (fruit usually) and it helped a ton.

Don't eat over 1200-1500 calories per day while losing weight....

Also walk at least 3 miles per day and incorporate running as you develop routine. Heck 4 is even better.

Running will really help you with mental strength and stability as it forces you to really fight the devil inside of you that keeps telling you to stop etc.

Cause lets face it, losing weight is ALL about fighting yourself/your inner devil.

Stay positive and optimistic is the key.

Good luck

 

[slackerinabox]

I always recommend "inch by inch" approach. Your goal is to establish daily routine.

Start off with 10 rounds of 5 push ups a day. Spread them between exercises. As you gain strength/in about 2 weeks/1 month up it to 10.

Once you build some muscle, incorporate little weight lifting.

I went from A/B cups (before I lost 80 lbs) to really nice chest using above method in about 8-10 months.

Still doing about 120 push ups a day......I also do other weight lifting for chest, you can look into that once you get the daily routine down.

Daily routine is your key though.......

And remember, how much you eat is WAY more important than what you eat (while eating healthy foods helps a TON). Focus on amounts.

I usually recommend 2 fist sizes for large meals and 1 fist size for in between meals. I also changes from big breakfast to 1 fist (fruit usually) and it helped a ton.

Don't eat over 1200-1500 calories per day while losing weight....

Also walk at least 3 miles per day and incorporate running as you develop routine. Heck 4 is even better.

Running will really help you with mental strength and stability as it forces you to really fight the devil inside of you that keeps telling you to stop etc.

Cause lets face it, losing weight is ALL about fighting yourself/your inner devil.

Stay positive and optimistic is the key.

Good luck

Love the advice and thanks for sharing all of that. Yes, I've found that "inch by inch" is why I'm succeeding now, vs. the all or nothing of my youth (I'd burn out after a few weeks everytime, get depressed, and eat more). Your suggestions sound great, and I already went from working .2 miles a day to 2, so 3 won't be too bad.

Food - everyone's different, of course, but I've found that smaller portions of any food (even mcdonalds) in moderation doesn't work for me, so I'm doing the opposite and eating only the healthiest choices I can everywhere I go, and eating tons of fruits and vegetables. Rice cakes fill in for my chip itch (I could finish a family sized bag of doritos in a sitting), and fruit and black iced coffee for my sweet / cola lust. I find I"m less hungry this way and I never have to log since most of my meals are sub 400 calories (salad with sliced turkey, fat free yogurt and a handful of granola, etc). So far so good!

Thanks again for everyone's help, pushups and the weights regimine suggested, and I'll looki into those fancy combination dumbbell things stat.

 

[SP33Demon]

The dumbbells are going to run you around $500 if you go with ironmaster adjustables. I think I paid around 350 + the gas/tolls to drive through 4 states to get them. But of course they are the best and are adjustable up to 120lbs.

 

[z1ggy]

Love the advice and thanks for sharing all of that. Yes, I've found that "inch by inch" is why I'm succeeding now, vs. the all or nothing of my youth (I'd burn out after a few weeks everytime, get depressed, and eat more). Your suggestions sound great, and I already went from working .2 miles a day to 2, so 3 won't be too bad.

Food - everyone's different, of course, but I've found that smaller portions of any food (even mcdonalds) in moderation doesn't work for me, so I'm doing the opposite and eating only the healthiest choices I can everywhere I go, and eating tons of fruits and vegetables. Rice cakes fill in for my chip itch (I could finish a family sized bag of doritos in a sitting), and fruit and black iced coffee for my sweet / cola lust. I find I"m less hungry this way and I never have to log since most of my meals are sub 400 calories (salad with sliced turkey, fat free yogurt and a handful of granola, etc). So far so good!

Thanks again for everyone's help, pushups and the weights regimine suggested, and I'll looki into those fancy combination dumbbell things stat.

I've found when dieting, if you can manage to mentally and physically do it, fasting is the most amazing thing you can do for yourself, in conjunction with 2 or 3 large meals a day. It's literally impossible to over eat if you only eat for 6-8 hours a day and limit yourself to just 2 meals that are mainly full of meat and fibrous veggies. Many small meals is IMO not the way to go about losing fat... That's geared more toward bulking when you need a ton of calories.

 

[Zivic]

100% diet. without that under control, your pushups and presses will mean nothing

 

[slackerinabox]

The dumbbells are going to run you around $500 if you go with ironmaster adjustables. I think I paid around 350 + the gas/tolls to drive through 4 states to get them. But of course they are the best and are adjustable up to 120lbs.

I know, sheesh! I've seen proform knock offs for under $200, but even that's a huge investment considering I have a history of letting gear collect dust (it's on me to remedy that, of course, but justifying the purchase to the wife would probably get some much deserved skeptisim).

I was thinking of fitness bands or cheap walmart dumbbells to start until I outgrow them.

As an very beginner, what's a good combination of weights (lbs) to have around to tone, not built a beefy chest. I don't want to be ripped, I just want to stop being a b cup

 

[z1ggy]

Diet & Push ups, maybe once you could work up to 8 sets of 15-20 with perfect form, you could buy up to 50 or 60lb DBs with a bench.

But diet will be 80% of you not needing a man bra anymore.

 

[SlitheryDee]

I know, sheesh! I've seen proform knock offs for under $200, but even that's a huge investment considering I have a history of letting gear collect dust (it's on me to remedy that, of course, but justifying the purchase to the wife would probably get some much deserved skeptisim).

I was thinking of fitness bands or cheap walmart dumbbells to start until I outgrow them.

As an very beginner, what's a good combination of weights (lbs) to have around to tone, not built a beefy chest. I don't want to be ripped, I just want to stop being a b cup

I started with walmart dumbell handles and walmart iron plates for them. The iron plates were fine and I still use them, but I eventually got strong enough that the weight I was using bent the cheap dumbell handles into U shapes lol. I got a much better set of handles off of amazon which I use now.

I like going the dumbell handle + plates approach because you can keep buying new plates as you get stronger, which naturally spreads the expense over a longer period of time. You'll still end up spending quite a bit, but there will be some pride involved with each purchase as well, because you'll know that in a way it's tangible proof of your progress and absolutely necessary for your continued advancement.

 

[slackerinabox]

change mindset. change diet, change lifestyle, excercise, and then let me know how it's going because my 15+ hours a day sitting have gifted me with massive man mammaries.

As for a micro-update: I really started making incremental changes after my cardiologist suggested rethinking my diet after bloodtests revealed that my cholesterol was slowly climbing, and I'd need to be medicated even more than I currently am. This was about 3 weeks ago, which mixed with me starting stimulants for adhd (I know some people b.s. the diagnoses for free meth, I'm one of the real cases and it would be illegal for me to drive unless I'm medicated.). The mix of degrading ticker and stimulant palpitation induction made me think I was going into cardiac arrest, so my diet started immediately. Red meat less than once a week, strict portion control, and take out venue changed from burgers and pizza to hipster fancy salads and sushi (and limited to twice a week, I used to order out like 6 times a week). I also got a drug store supplement regime going - krill oil, multi-v's, nothing fancy. I also never drank water, and worked my way up to 120 oz. I SUCK at working out so the wall pushups actually knocked me out, which is good. I'll up the challenge weekly until I can do manly pushups.

So far so good - my quickly increasing resting blood pressure shot down to too low territory, 108/80 (down from a high of 190/100 and stable around 150/90) while medicated on stimulants (which never happened, i'm usually in the 170s when juiced up). I've lost only 7 pounds, which is slower than some fad diets but I'm completely happy with. I will say that vyvanse (adderal derivative) is helping tremendously by curbing my appetite. I've been going for hours on low fat greek yogurt and fruit, plus the hourly rice cake (which is too much,i know). I almost feel anorexic subsiding on salads yogurt and lean protein, but all of my doctors are telling me that my 40s will be miserable if I don't act now.

My boob pain is worse than ever, but knowing it's not fatal means I'm fine with it -no pain, no gain right? Thanks for the advice! I'm saving up for the multi-weight thing. Oh, and my meds and increases in attitude and awareness' making me super wordy, which my wife is probably finding exhausting.

 

[SP33Demon]

Congrats man on the wall pushups. You are on the way to freedom from man boobs! :thumbsup:

Also glad that you've cleaned up your diet and are aware of what effect medication can be having on you. Hopefully you don't drink alcohol either. That was a killer for me. Once I quit, I felt a lot more alert (in conjunction with my workouts).

 

[slackerinabox]

Congrats man on the wall pushups. You are on the way to freedom from man boobs! :thumbsup:

Also glad that you've cleaned up your diet and are aware of what effect medication can be having on you. Hopefully you don't drink alcohol either. That was a killer for me. Once I quit, I felt a lot more alert (in conjunction with my workouts).

Thanks! Yep, gave up alcohol even socially because 2 of the meds I'm on have nasty side effects when mixed with booze.

Since my last post was all brag, ONE day of fast food last night cost me 4 pounds and my BP shot up 20 points as well. I think I can *never* eat unhealthy again, it's as if my body's nature state is fatty and fighting back..

 

[The Day Dreamer]

make sure you're getting enough protein (1g/1lb bodyweight). That combined with fat loss and you should see the boobs morph into real pecs.

I heard that it's a myth and not required in that much amount


Source - http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

 

[lsd]

If you find it difficult to stick to a diet I'd recommend the eca/ec stack. Google it if you need to. Using it helped with cravings and helped me power through work outs. For a beginner workout I recommend Power 90. Using eca, eating at maintenance calories or less and doing p90 I went from 218 to 165 in about 8 months.

 

[Tweak155]

I've found when dieting, if you can manage to mentally and physically do it, fasting is the most amazing thing you can do for yourself, in conjunction with 2 or 3 large meals a day. It's literally impossible to over eat if you only eat for 6-8 hours a day and limit yourself to just 2 meals that are mainly full of meat and fibrous veggies. Many small meals is IMO not the way to go about losing fat... That's geared more toward bulking when you need a ton of calories.

I'm at the tail end of my weight loss now... and so far I've lost about 85lbs and one of the first things I did was spread out my meals. I eat 5-9 times per day (closer to the 5 on weekends, closer to the 9 on weekdays) and to me it really helped keep hunger at bay.

I found the best thing I did was get on a set food schedule - regardless of what it is - and make healthy changes to it once a week or every other week. Now I eat really good compared to what I used to eat.

 

[SP33Demon]

I heard that it's a myth and not required in that much amount


Source - http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

Except from your link:

The only people that may actually need more protein than 0.82g/lb are people with unusually high levels of anabolic hormones or beginners.

Beginners (with man boobs) can use the extra protein for recomp.

 

[slackerinabox]

If you find it difficult to stick to a diet I'd recommend the eca/ec stack. Google it if you need to. Using it helped with cravings and helped me power through work outs. For a beginner workout I recommend Power 90. Using eca, eating at maintenance calories or less and doing p90 I went from 218 to 165 in about 8 months.

I'm actually losing weight at a pretty decent clip so i'm not looking to go any faster, but enlighten me -where can you find the E now that it's illegal here? My wife is more curious than I am, she's kinda jealous that the vyvanse I'm taking is totally killing my appetite