I’ve recently lost about 45lbs from 215 to 180 and have made improvements to all parts of my body but cannot seem to get rid of those annoying man boobs… I’m looking for some good pec exercises which would get rid of the damned fat around them. Any suggestions would be great.
Well there’s alot you can do to get rid of those. Basic chest excercises like your bench, incline press, pushups, etc. You can also increase your cardio, do some HIIT, and clean up your diet a bit more.
There’s alot to read on this site…I really just wanted to tell you 215-180 is 35 pounds not 45.lol. I’m really just kidding and not being a jerk. Good luck and keep learning.
First there’s no way to spot reduce fat,second,if you gain muscle there eventually you’ll push the fat forward making bigger boobs!
I’d recomend a lot of cardio!
Like others stated you need to build Muscle so you have something to shape and show and reduce BF% of your whole body. at 180lbs dare I ask what your height is??
Phill
Sorry about the math kinda threw the post together really fast :P. Whats HIIT? and I’m 6ft so I’m actually not big for my height.
cardio will just make it worse thats bullshit don’t listen to that advice.
You need to focus on taking every anti estrogen supplment possible and rotate them.
I also found that boosting thyroid helps also, plus something that will effect the beta receptors.
So My advice, HRX, Carbolin 19,mehtoxy 7 ( is anti estrogenic) rez v, vitex, DIM, Flax seed HULLS are supposed to help as well.
Try GH training. GBC
I also found cutting out protein powders that aren’t organic helps those of us sensitive to hormones that might be found in PP that come from regular milk.
[quote]dpac wrote:
Sorry about the math kinda threw the post together really fast :P. Whats HIIT? and I’m 6ft so I’m actually not big for my height.[/quote]
form of cardio. You do something like run for 20 seconds straight and then walk for like 60 seconds. That is just an example but it is basically all out running for a period of time and then rest, then cycle.
It would be bullshit advice if he were only doing cardio and NOT ALSO weight training.
Phil hit the nail on the head saying there had to be something under there for taking off the fat to matter. I’m not gonna be a dick and say your advice is bullshit, but at the kid’s stage he DOES NOT need all the supplements. I KNOW because I’VE DONE THE SAME THING WITHOUT THEM.
It’s as simple as eating clean, building those muscles, and burning that fat. Pills and supplements alone aren’t going to give you a quick fix.
On a side note I think it’s definitely a bad thing for noobs being told to jump on the supplement band wagon. Maybe some extra protein and vitamins are good, but seriously, people are noobs because of what they don’t know. I don’t think spending a bunch of money on supps is necessary when at that stage.
p.s. Isn’t HIIT considered an anerobic excercise?
[quote]Horazio wrote:
First there’s no way to spot reduce fat,second,if you gain muscle there eventually you’ll push the fat forward making bigger boobs!
I’d recomend a lot of cardio!
[/quote]
Oh crap, Kill Em’ All I must have accidentally missed this post.
I guess this is the guy you were talking about having the bad advice about cardio. I concur, gaining muscle is not just going to make him have bigger boobs and cardio only is DEFINITELY not the answer.
I very much suggest Rez-v, ive seen first hand how much it helps, i thought the only option was going to be to do an ass load of cardio, but thank God i never did that.
Best of luck - JB
also, i highly suggest hitting the upper chest hard, Thibs told me to do wide grip presses, to the neck, and even said in this case it was ok to use the Smith machine, but im probaly not supposed to tell people that he’s advocating its use 
–JB
all im saying is that chest fat is VERY TRICKY. Im not saying to pound the supplements allthough it does seem that way.
high estrogen levels is a bitch to deal with so very little diet helps with that.
Ever seen long distance runners, or dudes who do a TON of cardio they often have little man boobs flapping in the wind.
Personally the only way ive found to tighten the chest (unless your on anabolics) is to do GH promoting exercises GBC, sprints, jumprope, rounds of heavy bag either kicks or boxing. and lower estrogen every which way possible, and align thyroid, and or include things like ephedra or yohmbine.
If you have ever gotten rid of man boobs raise your hand?
(hand raised)
–JB
Hand raised.
What are the best upper chest lifts to do for this??? I am in the process of eliminating mine. I have gotten then down quite a bit but there is still some there. What are your fav upper chest exercises???
[quote]boss99er wrote:
What are the best upper chest lifts to do for this??? I am in the process of eliminating mine. I have gotten then down quite a bit but there is still some there. What are your fav upper chest exercises???[/quote]
1)Wide grip incline presses to the neck
- Incline DBell presses
i also found that as my back got larger, it kind of pulled my chest back, which id like to think helped get rid of the moobs.
[quote]WS4JB wrote:
boss99er wrote:
What are the best upper chest lifts to do for this??? I am in the process of eliminating mine. I have gotten then down quite a bit but there is still some there. What are your fav upper chest exercises???
1)Wide grip incline presses to the neck
- Incline DBell presses
i also found that as my back got larger, it kind of pulled my chest back, which id like to think helped get rid of the moobs.[/quote]
Attention T-Nation Authors: If there is a fix for this (exercises, supps, nutrition combined), it would be a well received article. Abs get all the attention, but this is a bigger issue for many.
[quote]Seanile wrote:
WS4JB wrote:
boss99er wrote:
What are the best upper chest lifts to do for this??? I am in the process of eliminating mine. I have gotten then down quite a bit but there is still some there. What are your fav upper chest exercises???
1)Wide grip incline presses to the neck
- Incline DBell presses
i also found that as my back got larger, it kind of pulled my chest back, which id like to think helped get rid of the moobs.
Attention T-Nation Authors: If there is a fix for this (exercises, supps, nutrition combined), it would be a well received article. Abs get all the attention, but this is a bigger issue for many.
[/quote]
Wouldn’t doubt it. The authors have a creepy way of writing articles that deal with discussions going on in the forums…
I apologize if bumping an old thread like this is a no-no, but I didn’t want to make a new thread since this one is right on topic for what I wanted to ask.
I’m in a similar situation as the op, except that I went from 265 lbs to 228 since last summer (I’m 6’ 1"), mainly from counting calories. Now that I can run for longer than a minute at a time (it was pretty bad) I’ve decided to get into cardio. I still have the man boobs as do all of the men in my family to some extent (curse these genes), but of course I still have a lot of weight left to lose.
So I have a few questions, if anyone would be so kind as to help me out.
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At this point should I start doing weight training as well as cardio? My intense schedule prevents me from taking out time to go to the gym, but I have a bench at home and a few sets of dumb bells–all I can afford at this time.
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If I do weight training, should I be taking protein powder? I’ve heard some people say that taking protein without enough weight training can result in fat gain. Total BS or not?
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I’ve been looking at stuff like REZ-V to help reduce estrogen and increase testosterone which I imagine could be a big problem for me. I’m on a college student’s budget though, so I can’t afford too many supplements. I ordered a bottle of HOT-ROX to try that out, see how it works (a bit off topic, but I thought I’d mention that). Would REZ-V be that huge of a help? Are there better/cheaper alternatives?
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Also, is it best to run in the morning or at night? I also have a heart rate monitor though it seems to be a bit buggy (it stops if I go near certain buildings… weird). Should I be really concerned with using that?
Thanks in advance for any help I get.
Madds, a lot of it has to do with your body composition (as I think they mention above). What’s your BF%?
1.) Is your schedule really that intense? I work 9 to 6 and still hit the gym four days a week…
2.) Protein powder is a supplement to a good diet. Now that you’ve counted calories, make sure you’re eating lean meats, fruits and veggies. Starchy carbs only before/after gym.
3.) Unless you’re 8-12% BF, don’t worry about REZ-V yet. Build up your muscle base, then cut down on fat. If you still have moobs, reevaluate.
4.) The time of day doesn’t matter as much as the time in comparison to your workouts, if I remember right. And don’t run on an empty stomach, it promotes muscle breakdown.