How to Reduce Puffy Nipples (Gynecomastia) Without Surgery

Article last updated: January 2018 by Oskar Faarkrog, ISSA Certified Trainer

Download my free eBook “Bodyweight Training for the Skinny-Fat Guy” (10-page PDF).

Puffy Nipples

If you’re a man and you have puffy nipples, it’s embarrassing.

It’s embarrassing to take off your shirt in front of a girl or even to go to the beach when your chest looks soft and feminine.

The puffy nipples are most visible when you wear a tight t shirt, sit down or when you are in humid or hot weather.

In contrast, they are barely visible when it’s windy, cold or you have just been in the water.

I know all of this because I had puffy nipples throughout all my teenage years.

Having puffy nipples destroyed my confidence and they made it difficult to enjoy simple experiences such as going to the beach or even dating a girl.

The good news are that you can make your chest look a whole lot better without any plastic surgeries, drugs or hormones.

In this article, I will teach you the exact steps I took to make my chest look good:

puffy nipples

To be specific, there are two things you have to do:

  1. Develop your upper chest to make the puffy nipples appear smaller.
  2. Diet that controls testosterone and estrogen levels: Minimise your estrogen levels and maximise testosterone through diet to reduce the puffiness.

Let’s get started:

Step 1: Develop Your Upper Chest To Make The Puffy Nipples Appear Smaller

When you have puffy nipples, the puffiness is located in the lower part of the chest.

The problem here is that a lot of guys try to get rid of this puffiness by doing a big variety of classic chest exercises such as push ups, bench presses, dips and flyes.

When you do these classic chest exercises, you target the lower part of your chest and aggravate the issue.

By adding more size to the lower chest, you are pushing the puffiness out further and making your chest look even more feminine.

Therefore, the “trick” is to do the opposite and focus exclusively on training the upper chest.

By developing the upper chest, you create an illusion where your puffy nipples appear smaller than they actually are.

Here’s an example of a guy with an incredible upper chest development:

puffy nipples upper chest

The key to develop the upper chest is to use lighter weights and build up your mind-muscle connection.

The mind-muscle connection is incredibly important for the upper chest because it’s a small muscle group and the muscle fibres in the upper part of the chest are extremely hard to target.

If you make the mistake of maxing out on upper chest exercises, your lower chest (which is much stronger) will take over and you won’t see any upper chest development.

Therefore, take my advice and use light-moderate weights that you can fully control.

Your goal should be to make the light weight feel heavy on every single rep.

This is done by using as much upper chest as possible while minimising the involvement of big muscle groups such as the lower chest and shoulders.

So you may be able to max out 150 pounds on an incline bench press, however after you work on the mind-muscle connection you are getting an effective workout with just 50-75 pounds.

Here are some of the best exercises for the upper chest:

  • Low cable flyes.
  • Handstand push ups.
  • Overhead presses.
  • Incline bench presses. (Barbell, dumbbell, machine).
  • Incline dumbbell flyes.
  • Incline dumbbell pullovers.
  • Diamond push ups.

And here’s a video where I discuss upper chest training more in-depth:

In addition to training the upper chest, it’s also important to develop 5 other muscle groups on your upper body:

  • Shoulders.
  • Upper back.
  • Lats.
  • Biceps.
  • Triceps.

When you develop these muscles your puffy nipples will appear much smaller from both the front, back and side angle.

This is key because sculpting a physique is an illusion.

The more mass you add to the shoulders, upper back, lats, biceps, triceps and upper chest, the smaller your puffy nipples will appear.

You can apply to get a fully customised training plan that emphasises the upper chest here.

Step 2: Reduce Your Puffy Nipples With The High Testosterone Diet

A good training plan must be paired with a good diet plan because they are equally important.

In this section I will show you how to use the High Testosterone Diet to achieve the following benefits:

  • Get rid of puffy nipples.
  • Boost your natural testosterone production.
  • Minimise estrogen levels.
  • Pack on muscle mass.
  • Train hard.
  • Recover faster.
  • High sex drive.
  • High energy levels.
  • Great mental focus.
  • Feeling light because of great digestion.
  • Lower disease risk when inflammation is under control.
  • Shed body-fat while feeling great.
  • Better skin.

The main goal of the High Testosterone Diet is to control your hormones through better food choices.

Controlling your hormones is the key to get rid of puffy nipples because hormonal imbalances are the underlying reason behind puffy nipples.

In other words, you have puffy nipples because of a hormonal imbalance.

The most important hormones you have to optimise are estrogen and testosterone.

Estrogen is the female hormone.

When you have high estrogen levels your physique becomes softer all over.

In other words, it becomes more feminine – which makes sense because estrogen is the female hormone.

The reason to why estrogen is important is because men also have naturally occuring estrogen (much less than women).

Traditionally, men had low estrogen levels, however in today’s day and age estrogen levels in men are going through the roof.

This has caused an epidemic of young guys with puffy nipples and other health problems such as erectile dysfunction, anxiety, depression, low sperm count, low sex drive and brain fog.

The other hormone that is important to optimise through diet is testosterone.

Testosterone is the male hormone of vitality and it’s the main muscle building hormone in your body.

It controls all the important functions in your body and brain:

  • Sex drive.
  • Energy levels.
  • Training recovery.
  • Mood.
  • Focus.
  • Stress levels.
  • Ability to build muscle mass.

If you have puffy nipples and high estrogen it’s guaranteed that you have low testosterone levels too because estrogen is made from testosterone.

When you have high estrogen levels, a big portion of your testosterone is converted into estrogen.

This means that you will have less testosterone available in your blood stream for important functions such as building muscle mass, shedding fat and getting that tight looking chest.

Testosterone is equally important to estrogen because the underlying reason behind puffy nipples is LOW testosterone and HIGH estrogen.

It’s the combination of LOW testosterone and HIGH estrogen that causes puffy nipples in the first place:

  • Guys with puffy nipples have LOW testosterone and HIGH estrogen.
  • Fit and healthy guys have HIGH testosterone and LOW estrogen.

Therefore, when you want to get rid of your puffy nipples, you have to treat both issues equally.

I’ve personally boosted my natural testosterone production with 180% and I got my estrogen levels to the bottom of the natural range.

At age 18 my testosterone was 297 ng/dl which is the equivalent of an 84 year old man.

At this age my testosterone should have been at its highest ever since I was a raging teenager going through the late stages of my puberty.

After I dialled in my training, diet and lifestyle, I increased my testosterone with a total of 180%, from 297 ng/dl to 831 ng/dl.

My estrogen got to the bottom of the natural range.

Here’s my bloodwork to prove it.

This was all done while going through my physique transformation and getting rid of my puffy nipples.

Here’s my popular YouTube video showing my full transformation with monthly progress photos:

From a puffy nipples and hormone perspective, 80% of the result was from the High Testosterone Diet and the last 20% from better training and sleeping.

My diet included plenty of testosterone boosting foods such as Omega-3 fatty acids, spinach and eggs while minimising my intake of estrogenic foods.

These foods will further boost your natural testosterone production and have a dramatic effect on your physique.

Now I’ll explain how foods can boost your natural testosterone production by using Omega-3 fatty acids as an example.

As mentioned earlier, your ability to produce testosterone and to have it readily available in the bloodstream is tied to estrogen.

Two other important hormones are SHBG and LH:

  1. SHBG: Sex Hormone-Binding Globulin – This hormone binds to your testosterone, thereby leaving less free testosterone.
  2. LH: Luteinizing Hormone – This hormone triggers testosterone production.

When you take Omega-3 fatty acids on a daily basis and increase your Omega-3 index to optimal levels, you reduce SHBG while increasing LH.

The end result: More total testosterone AND free testosterone.

Omega-3 fatty acids are just one example of a food that optimises your hormones.

You can use a variety of foods to achieve the ideal hormonal balance for you.

The next thing I want to teach you about is the importance of controlling cortisol which is the stress hormone.

When you have high cortisol levels, your body responds by producing less testosterone.

Therefore, it’s crucial that you control cortisol as much as possible.

One of the easiest ways to control cortisol is to eliminate inflammation inside your body through a better diet that optimises your digestion.

Most guys with puffy nipples have digestive problems such as bloating and constipation.

  • Bloating: Your stomach expands a lot after eating meals. If your bloating is severe it can make you look like you’re almost pregnant.
  • Constipation: Not being able to go to the toilet on a regular basis and when you do go, you spend a lot of time taking a dump and not all of your food comes out.

These are the most common digestive problems and they’re crucial to address because indigestion leads to chronic inflammation.

Over time, chronic inflammation does two things:

  1. Chronic inflammation increases the stress hormone cortisol. As mentioned earlier, high cortisol levels lead to a low testosterone production.
  2. Chronic inflammation opens up your body to diseases such as cancer and Alzheimer’s. Nearly all modern diseases are a result of chronic inflammation. This is why Omega-3 fatty acids work so well. They decrease inflammation.

In other words, by eating foods you don’t digest well, you experience a drop in testosterone production and open up your body to all modern diseases such as cancer and Alzheimer’s.

Therefore, it’s important that you only eat high quality foods that you digest well.

So far I’ve covered a lot of ground, but now I hope you understand the basics of food choices on a High Testosterone Diet better.

Food choices matter a lot because they send a hormonal signal to your body.

By making the right food choices you can transform your hormonal balance and thereby aid your body in naturally getting rid of puffy nipples

Now that you know the importance of making the right food choices, it’s time to focus on shedding excess body-fat in the best way. (This includes the body-fat on your chest).

I lost 60 pounds of body-fat and got lean for the first time in my life around the end of 2012.

The key to achieve my fat loss and keep it for years to come was to always focus on speeding up my metabolism.

How to Shed Excess Body-Fat By Speeding Up Your Metabolism

Shedding excess body-fat is important because:

  • Excess body-fat is estrogenic and estrogen lowers your natural testosterone production.
  • Excess body-fat hides your muscle definition.
  • Excess body-fat hides your facial features. (After you lose fat on a diet your face will look a lot more angular and masculine).
  • Excess body-fat makes it hard to achieve a V-tapered upper body. A big waist makes your shoulders look small.
  • Excess body-fat can make you have man boobs or puffy nipples. This kills your confidence.
  • Excess body-fat is unhealthy and puts you at risk of disease.
  • Excess body-fat is much easier to lose than gaining muscle mass. You can gain at most 1.5 pound of muscle mass per month but you can lose up to 8-10 pounds of body-fat per month!

In other words, shedding excess body-fat will provide you with a massive return on investment.

It will make your face and body look better while indirectly enabling you to lose that puffy look through a higher testosterone production.

The key to permanently shed body-fat is to always play the long game.

This means that you always focus on speeding up your metabolism so you burn more Calories at rest and to maintain a high natural testosterone production so you can spare metabolically precious muscle mass. (The more muscle mass you have, the more Calories you burn at rest).

The best way to explain how this works is by showing a real life example.

Here’s a photo showing my client Francis who followed my Phase 1 training and diet strategy to get in the best shape of his life in just 10 weeks:

puffy nipples

Francis is 37 years old and trains just 30-40 minutes per day from home.

When he joined my transformation program, he had already lost some body-fat, however he was stuck and couldn’t get leaner.

He thought that he had to reduce food intake to lose body fat but it was actually the opposite… he was undereating with his Calories being way below his estimated Daily Caloric Expenditure.

This of course resulted in his metabolism slowing down.

As a result, we decided on creating a diet plan that had a higher food intake than he was used to and the result was that the he was able to build muscle mass while simultaneously losing body-fat.

All his muscle measurements increased (chest, shoulders, arms) while hips and waist decreased with a total of ~6 inches.

Chin ups increased from 4 to 14 with form becoming cleaner and diamond push ups are up to 34 clean reps on the first set.

You see… The key to sustainable fat loss is not to cut food intake overnight because that will just make you lose muscle and slow down your metabolism.

You want to use the diet and training strategy that allows you to eat the most amount of food while still losing fat – even if that means losing weight at a slower rate.

When you do so, your diet will maintain metabolically precious muscle mass and if your training is on point you will even build muscle mass.

The more muscle mass you have, the faster your metabolism becomes.

With a faster metabolism you will burn more fat at rest and thereby you’ll be able to eat more food while staying lean.

You will also maintain a high natural testosterone production and feel a lot better throughout the whole diet process.

Moving on to the next topic, it’s also important that you dial in your macronutrient split (protein, fat and carb intake).

Most guys make the mistake to consume too much protein.

This leaves less room for the protein-sparing nutrients (fats and carbs) which have a bigger positive impact on testosterone.

The ideal way to go about it is to keep protein to the minimum required dose (as little as it takes for you to build muscle mass) while keeping fats and carbs as high as possible.

This will increase your overall well being on a diet while maximising your natural testosterone production.

As you can see, there are a lot of things that go into setting up a High Testosterone Diet Plan that helps you eliminate puffy nipples.

You need to structure a diet that achieves a lot of purposes at the same time: optimal digestion, low inflammation, low estrogen levels, high testosterone, good balance between protein/carbs/fats, variety of food options to get all your nutrients, supports muscle building and hard training and which allows you to eat as much food as possible while getting lean.

Dialling in your diet is the hardest part and it took me YEARS of study, experimentation to do so.

However once you dial in your diet it’s 100% worth it because it can help you get rid of puffy nipples and achieve a lot of benefits.

Again, here are the benefits you will experience when following a High Testosterone Diet:

  • Get rid of puffy nipples.
  • Boost your natural testosterone production.
  • Minimise estrogen levels.
  • Pack on muscle mass.
  • Train hard.
  • Recover faster.
  • High sex drive.
  • High energy levels.
  • Great mental focus.
  • Feeling light because of great digestion.
  • Lower disease risk when inflammation is under control.
  • Shed body-fat while feeling great.
  • Better skin.

These are the key characteristics of the High Testosterone Diet.

Apply to get your own testosterone boosting diet plan here.

Here’s a testimonial I received from my reader Rioghan who got rid of his puffy nipples:

I had puffy nipples for nearly 2 years and they they affected a lot of little things like standing in the corner of a changing room with your back to everyone when getting changed. These things added up and decreased my self-confidence.

To get rid of them, I first and foremost followed your diet advice for puffy nipples.

The dietary changes had immediate effects such as increased concentration, more energy throughout the day and a lot more motivation to workout.

As a result of my success on your diet, I started following your training advice too. I did diamond push ups for the puffy nipples and I did most of the exercises you mentioned in your eBook “How to Create the Illusion of Wide Shoulders”.

My chest is now clearly defined and the puffy nipples are gone. (Just in time for summer)!

In total, the puffy nipples took about a year in total to get rid of. (I did nothing about my issue the first year I had it).

The progress was gradual and consistent. I didn’t wake up one day with normal nipples.

A lot of the time I didn’t notice any difference until I looked at old pictures.

In hindsight, puffy nipples are the best thing that have happened to me.

If I didn’t have them, I’d still be sitting on my ass playing Call of Duty right now with a saggy chest, completely unaware of all my health problems.



Another example is my client Logan Rando who got in amazing shape in just 12 weeks using my training and diet strategies:

And the final example I want to show here is Harshit Godha from India.

Harshit wanted to build a summer body like the one pictured below, in just 50 days:

After making a comprehensive assessment of Harshit Godha’s physique, I told him that it will take about 6 months to achieve that kind of body.

Why 6 months? Because like most other indian guys, Harshit had a difficult starting point.

He had wide hips, narrow shoulders, undermuscled arms, puffy nipples and high body-fat levels.

In other words, he was skinny-fat.

Here’s how Harshit looked when he was skinny-fat:

After about 75 days on my transformation program, Harshit was happy and achieved the summer body he initially wanted:

And here’s his overall progress on my Online Transformation Program:

Harshit Godha

You can apply for the Online Transformation Program here.

Be proud but stay hungry!

Oskar Faarkrog, ISSA Certified Trainer

Download my free eBook Bodyweight Training for the Skinny-Fat Guy (10-page PDF):

Apply For The Online Transformation Program:

Read my guide the 2 Phases of a Skinny-Fat Transformation:


View My Top 40 Fitness Articles (Read By Over 3 Million Skinny-Fat Guys):


  1. How to reduce the big puffy nipple , but chest is in normal size .age 17
    This is the serious problem,guide anyone

  2. Death to gyno! says:

    Really thanks for your great writing
    I am a 17 year old guy from Turkey. I had this shit for 6 years. My hormones are normal. Last year I did fitness 8 months in a row in a regular gym, after the 2 months of break, I started doing crossfit and powerbuilding. End of the 3 months of cf, There was no change in my breasts. Of course I burned fat.
    (actually I was 178cm and 76,5 kg at last year but now I am a skinny fat with 66 kilograms. I am the guilty. I did not do the right diet.) but there is still gland in my chest. Its small, 34x11mm in left and 26×9 in right but there is. My nipples are puffy.

    It certainly bugs me. I had to leave the sport because of my preparation for the university exam. The only solution is surgery. But the doctor does not want surgery. He said liposuction is enough for me. I said there is no fat! I am not lean but not fatty too, just take this gland from me. I’ll talk to another doctor again on Monday.

    What should I do? I do not think they’ll do both of lipo and surgery. Because it is quite small, only nipples are puffy.

  3. Just came across this site today, what should be the first thing I do, start with diamond push-ups? Or change my diet?

  4. Benjamin says:

    Okey then tell me
    How can i i get high content testosteorne food in india
    And tell me about the dieting plan becuase im from india 20 year old boy
    Suffering from little puffy nipples

  5. Hi! You mentioned to avoid milk products to boost testesterone. Does this include whey protein as well. If yes, what are good substitutes for protein?

  6. Akbar akki says:

    Thanks for the advise oskar i got a surgery and the gland is removed now iam really happy thanks alot…

    • Oskar Faarkrog says:

      Happy to hear that!! :)

      • You seem to not realize gyno and manboobs are not the same thing, one is simply normal chest fat that can be burned off, the other which is real gyno, that of actual breast tissue, can only be removed with surgery. You need to make honest articles with far less fluff

        • Oskar Faarkrog says:

          It looks like you didn’t watch the video embedded in the article.

          I know about gyno and discussed gyno in the upper chest training video you see embedded in the article.

          I had gyno since I was 13 and got it surgically removed at age 22 in 2015.

          This article was written in 2013-2014 before I had gyno surgery, thus the “Without Surgery” at the end.

          I have a separate article about my gyno surgery here:

          Regardless of whether you have gyno or not, you have to follow the steps in this article because if you go in and get surgery before you’ve lost body-fat and optimised your hormones there’s a big risk that the gland will return.

          When you get surgery, they only cut out part of the gland because cutting out the entire thing would cause your nipples to get inverted.

          As a result, if you get surgery but your estradiol levels remain elevated, there’s a big risk that the gyno will return.

          This is what has happened to thousands of guys who got the surgery but then had their gyno come back.

          In addition, most guys with gyno cannot afford the surgery and this article will give them the tools to make the best out of their situation. Most guys with minor-moderate cases of gyno will be able to build a pretty decent upper body they’re happy with by following the strategies here.

          And if you have regular man boobs, the advice in this post will get them removed entirely.

  7. Hey…i’m rockey…my puffy is present now approx 5year ….slowly slowly it get increase ..I take many homeopathic medicine …but they hadn’t worked .so plz give me some advice….now my is 22….

    So plz give me good advice …

  8. Hi ive had puffy niples for almost 3 years now what can i possibly do to get rid of it im 16 i really need help please?

  9. Hi, I am havng overall high body fat and weigh about 110kg. I have Puffy Nipples, I am confused about GYNO or chest fat. I can\’t feel any hard lump of tissue around my aerola. WHAT IS THE REASON FOR MY PUFFY NIPPLES ? IS IT FAT OR GYNO? PLS TELL ME I AM HAVING THIS PROBLEM SINCE I WAS 15..Now i am 23 yr.

    • Just, stay away from sugar, wheat products, and consume fish instead of animal meat, start working out to get to a lower body fat, after some time you will see a change :)

      • Would running around my whole neighborhood help there’s lots of hills and it is bigger
        also i’m 13 and sadly i have puffy nipples It sucks so much :/ and i eat so healthy never fast food i’m half Japanese so lots of fish and seaweed and i don’t drink or eat milk products please help (>w<)

  10. I have gynecomastia and I talked to my doctor about three years back, and she said is would eventually go away. It’s really embarrassing, being that I have a girlfriend. And who would want to tell their girlfriend they have puffy nipples? Someone with balls. I can’t bring myself to do it. I can’t go swimming, I can’t chill out around my house with my shirt off, and it seems like I’m missing out on so many things because of it. I would really appreciate some advice or even maybe a way to get rid of it without changing my entire diet. The working out is right up my alley. Thank you.

    • Oskar Faarkrog says:

      While working out is good, diet is more important. Diet is like the engine of a car and working out is the nitro. You need a good diet to improve your hormonal balance and get rid of those puffy nipps

      • A good doctor is impt. I spent 5ksgd equivalent to 3k+usd but i still have some glends left. On reconsulting him he said i sign the papers that it wont be perfect and no guarantee on full removal. It hurts me as i have saved and burn all that money away. Also 1 tip if u cant feel the glands with ur fingers like on your chest flat against the floor. If u feel something else being pressed inside other that ur fats being spreaded. Thats the glends. I am not fat. I have a slim waist line. Have a nice cuting in side and middle chest but somethings just puffs out of the nipple

  11. Tommy Le says:

    Hi, can you eat wheat-free breads and pizza? or no bread at all

  12. can i do dips to shape my chest,you said that we should not train lower chest but you are doing dips so can i do dips,dips is exercise for lower chest!?!?!!?

  13. Hey, I’m Sam I’m 14 and I have this too though I think it is puberty ,but my older brother who is now -8 had this problem and still has it and I’m afraid it will happen to me so what can I do wait or what

  14. pradeep says:

    I oskar ive been having puffy nipples since i was in my 9 th grade i mean i got them in between 9th grade
    Now im being promoted to 2 pre university i guess thats 3 years …but my puffy nipples are mild and its a little less than yours in the pic and im only 17 and still going through puberty because i also suffered from acne …
    My doubt is
    Will training hard as you mentioned help me reduce the size by atleast 75% if it did so id be really grateful and my parents cant afford for surgery ..

    Thank you

  15. Akhil Kambeti says:

    Hi Oskar ,
    First off this blog is the salvation to all my problems and I am dying to change my body.
    I am from India , am 19 years old , I am in the 1 st phase of the 5 phases you gave , so will the above diet be enough for the completion of phase 1.
    We don’t have beef so is chicken enough.if possible please give any link to cook these foods in a healthy way.
    I have 21% body fat and weight 165 pounds at 5’8 height, so I think there is a little extra fat in the above diet .
    Thank You in advance.

  16. Coach Rob says:

    Firstly nice article so good info and useful tips. Thought I’d lend my 2 cents as you have a lot of young athletes looking this up.
    1) Clean diet up, your diet has a huge impact on your natty. Ketogenic dieting program will have the fastest effects but is not for everyone, it requires sacrificing several food groups. Alternatively my dude above has a decent diet plan
    2) supplements are just that supplements, not meal replacements, think of them as top ups.
    3) Change method of training to increase testosterone. Principle Train big>eat big>be big; if your bulking ensure to have at least 20g protein above lean lb of muscle mass ( if on keto I tend to go about 50-100g)
    4) Fats are good !!! they are your friend but don’t combine carbs and fats one or other … fats for low level exercise, carbs for explosive work.
    5) get your vitamins and minerals in either through greens or tabs. Greens will never give you the amount you can take in so I suggest top up with tabs.
    6) SLEEP SLEEP SLEEP … get you 6-8hrs a day in this is where most muscle growth happens as well as TEST and HGH production.
    7)make sure you use a method to measure your goals to keep yourself motivate; 1rm tests for strength, bf calculator if shredding (not just weight scales), pics etc… some that I use.
    8) foam roll, it hurts, deal with it, you will thank me in the morning. All of the above will help produce higher TST and Lower your Oestrogen levels.
    Last but not least, the reason your all here; for anyone who wants to get rid of Gyno I advise you to take a look at the research behind Letrozole and consult a doctor. This will get rid of your Shiz in no time and clean it off, yes a magic pill which takes away moobs. **consult your GP, do your research*** …
    Hope this helps someone ;)

  17. Hi oscar, Gynexin is pill medication for gyanecomastia.
    Should I use them? I’m 20 yr old and had them from last 2 years.

  18. Hi
    i like the way you played with the hormones
    Now my question can be out of the topic but i will ask anyway
    ‘is it possible to turn a gay into straight just by food diet?’

  19. Hi i just read your article and i have had puffy nipples for coming up 2 years now. I worked out this for 8 months now and ive been growing quite a bit. I decided to work out cause of my chest even when it is hard it still had a large circle that noticible behind my nipples. I was 105 and had the nipples and my docter told me to get my chest stronger and the puffiness will go away. I gained 35 pounds in weight and grew 4 inches. I do have trouble gaining muscle mass i dont seem that much defined and my puffy nipples are still there. Its really embarrising and i want them gone is there anyway i could get rid of them by the summer time im willing to put the work in for it.

    Thank you
    Please respond soon.

  20. I’m 16.1.70 meters and about 60-65 kilos which is normal for my age.In my opinion im a bit overweight but people tell me im fine.So i can’t say im overweight but im a bit bit bit fatter than i should be and i have those annoying puffy nippes.So i have tried a lot of stuff and i can’t get how to get rid of them. :(

  21. Anonymous says:

    I uassualy get the erection in second period I think that’s when my body thinks it’s time to get up

  22. My weight is 57 and i have puffy nipples how to reduce it without surgery and how to get well shaped chest

  23. So you’ve done the surgery too ? can i eliminate it without surgery ? im ready to rent personal trainer at the gym and do a healthly lifestyle.

    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      Yes I’ve done surgery too Jack.

      That was however after I had already trained seriously for 4 years and eaten a good diet.

      In most cases, like mine, you can reduce it without surgery to the point where no one except other bodybuilders and yourself notice it.

      However, you can never get completely rid of gynecomastia without surgery (unless you’ve had it for less than 3 years) or it’s not real gynecomastia but fat which you can lose through diet…

      In either case, I would always try to optimize my hormones and build the upper chest before getting a surgery.

      If you get surgery while you’re skinny-fat and have terrible hormones, you will just get the gynecomastia again after surgery and then you have to do the surgery all over again.

      In case you decide to optimize your hormones first, I do offer a high testosterone diet plan which will be 100% customized to you:

  24. Man I’m mainly a lurker on the internet but your blog really caught my attention. Looking at your before pics is like looking at myself in the mirror right now. I’m 25, have puffy nipples and always have been carrying excess weight around my waist and chest even during cross country/track back in HS. Definitely going to check my testosterone levels since I have pretty much all the symptoms for low TH and let me tell your the depression has held me back too long. Going to change my high carb low protein, especially lacking red meat, diet. Never really ate breakfast my whole life and seeing all the little bad habits add up. Not trying to be too much of a kiss ass but you truly are an inspiration to me and actually woke me up to the core issues of why my life is the way it is. No more saying I’ll do this tomorrow and letting my dreams be dreams this has to start TODAY! Man who would have known googling having puffy nipples led to this website, this is pure gold. Going to follow your four core principles and will update you in a year. No need to respond to this comment I haven’t earned it yet, I need to put in the work first!

  25. Muhammad Zarrar Khan says:

    hey there Oskar …….
    just like you told …..
    its been almost an year since i commented here … you put it it in highlight …
    well gotta say thanks to you, i actually got courage thinking “hey , this might work ” …
    and now my upper pecs are so big that my PN dont look that bad ….
    i think they are now in ratio with respect to the rest of my chest size ……
    i carefully planned chest days .. and my chest plan was simple yet grueling ……..
    Sharing it hoping it might work for any 1 else ………….
    1.Make up your mind that no matter what , you’d always keep trying to improve your self , that even if you dun see results you wont quit …
    2.Start doing Cardio .. do lots and lots of jogging.. it will keep your body tight + active …
    3.Eat healthy ,…. stop eating wheat …. try boiled eggs + Fish (Salmon etc) + Milk + banana ( im not gna say you should become a monk as i do cheat some times on my diet plan , almost once a week , but make it a routine ). This will increase your testosterone levels , making you strong and more confident too…
    4. Now this is gna sound a bit grueling (many people at gym told me to stop doing this but they never knew the problem im facing so i never listened to them , i know my body , i know how to make it or break it……if something is working for them doesnt mean it will work for me , i have my own body requirements ), i did chest workouts every third day at the gym ….
    Day 1. Chest, Day2.Tri, day3.Shoulder….. rest ,… Day 4.Chest , Day 5 Bi , Day 6.Back ,rest … Day 7. Chest Day 8.Abs Day9.Legs .. rest ..
    and the cycle continues …..
    5. About the exercises ….. i kept em simple but heavy ,…. remember if you have PN due to hormonal balance , the only natural solution is that you increase your upper chest pecs size so that they may look normal in ratio ………. and its a simple rule at gym , you want size you need to lift heavy (dont go heavy directly .. slowly make your way to the top while keeping a good technique ) …….e.g
    i kept it light at first and then gradually increased the weight…….. instead of increasing numbers , i increased the Quality+weight(some nosy people at the gym tried to present their opinion like “hey you should increase the number of reps instead of increasing the weight but i knew i need to get my chest size bigger instead of giving it a cutting ………)
    started from Inclined barbell of 5kg , in almost an year i am not doing 30Kg on each side /… started with the inclined dumbbell press of 5kg . i am using 12kg dumbbells currently ……

    6.types of exercises ..
    Any kind of inclined exercise is must for your chest ..
    do lots and lots of butterfly sets + lower cable fly sets + Inclined barbell etc etc .. figure it out which exercises best increase or pump your chest .. google it , seek advice of professional people at gym .. /..
    p.s some of the idiots are gna trap you saying “Go decline” remember its a trap its only goin to make your chest worse …..
    7.keep at it … you;ll start to see the results in 4-5 months (not in 2 , come on its no a magic trick , it takes time… took me 13 months just to say now my chest looks normal ),,, and in these 16 months based on my schedule i did chest more than 200+ times atleast ……) …….

    ps i kept at it even when i didnt see the results , i kept pushing , i kept adapting ,, i kept changing trying to find out which exercise is best for me ……..
    so plz whaever you do , dun quit .. keep at it while changing angles , technique etc etc ……
    p.s thanks to Oskar …. if i had not seen the blog here , i would still be the saem….

  26. Hi Oskar thanks for very informative article keep up the great work!
    I’m 17 years old,
    I’m overweight and and I have gynecomastia which enlarged my breasts…
    My breasts are only a little bit larger than yours back when you were skinny fat.
    My question is:
    If you were me would you lose weight?
    I mean I can lose weight but I fear it might make my gynecomastia stand out and make it more visible.
    I have no sagyness in my chest only puffyness.

    By the way is there a chance that my gynecomastia will go away? Because I’m still 17…

    Thanks in advance.

  27. I have same prob lyk tejinder thred in march
    i think i suffer from
    gynecomastia from 5
    i have PN. but when i
    touched them it
    becomes as normal as
    others. or when i feel
    cold it becomes streched
    means as norman but it
    was only for 1 or 2
    minutes. after 2 minutes
    it remains same PN. so
    could you please tell me
    it is in state of
    gynecomastia. or how i
    get rid of it

  28. i think i suffer from
    gynecomastia from 5
    i have PN. but when i
    touched them it
    becomes as normal as
    others. or when i feel
    cold it becomes streched
    means as norman but it
    was only for 1 or 2
    minutes. after 2 minutes
    it remains same PN. so
    could you please tell me
    it is in state of
    gynecomastia. or how i
    get rid of it

    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      It’s all in the article Rohit. Please be more specific with your question.

      And yes you most likely have gyno

  29. Hi everyone here that is probably flipping because you want to get rid of your nipple problems.
    I went through what you all felt and I would say that there is no solutions without a cost. Surgery would take a few thousand dollars. -yep this is kind of the only effective solution here (well and maybe some remedies that may or may not help).
    This is no life threatening problem. It does not affect your health, at all. The only problem that this thing causes is social problem. Having puffy nipples as a teen may really undermine your confidence (by a lot for my case). I would stop doing activities I love such as playing football. I would even have to change the way I walk, wear oversized shirt. Haha I think most of you can relate to this.

    However, I realised that nobody cares about whether you have puffy nipples or not. Your physical appearance is truly secondary. If you are afraid of getting bullied, all I want to say is: Treat others how you want to be treated. And for those people that judge you based on your differences, you can choose whether to ignore them or obsess over their useless, unconstructive comments. Come on people! Its all in your head. Don’t let your puffy nipple stop you for being who you are. The best way to overcome this problem is to overcome yourself. In fact, this is not even a problem until we realised puffy nipples was a thing.

    Come on guys, there is no need to hide! Be yourself and do what you love :)

    (Yes I am 15 and I am confirmed gynecomastia positive but hell no I ain’t paying thousands for surgery lol. )

    I hope my 20mins of typing has helped you at least gain a little confidence. Don’t overthink and love yourself. Cheers :3

  30. so how to get rid of that puffy-nipples during teenage puberty ??? is there a solution ??

  31. Is it important to be gluten free to get rid of puffyness. I mean i am indian it’s really tough for us to quite wheat these are our daily meal chapati etc.
    So what should i eat else

  32. I read in the above comments that you too were planning to get the surgery. Did you get it? I myself had it done although I’m still not happy. The surgery got rid of the fat but not the puffy nipples seen through t-shirts. Did you get lipo only or lipo+excision? I had a very mild case (not much fat) but the result is only a reduced version of my previous gyno problem.

    (Please comment on this. You provide a lot of good information though its kinda hard communicating with you, you dont reply a lot of times. You can suggest any other way thats convenient for you to communicate with us)
    (Didnt get reply on e-mails so commenting here)..

  33. I read in the above comments that you too were planning to get the surgery. Did you get it? I myself had it done although I’m still not happy. The surgery got rid of the fat but not the puffy nipples seen through t-shirts. Did you get lipo only or lipo+excision? I had a very mild case (not much fat) but the result is only a reduced version of my previous gyno problem.

    (Please comment on this. You provide a lot of good information though its kinda hard communicating with you, you dont reply a lot of times. You can suggest any other way thats convenient for you to communicate with us)
    (Didnt get reply on e-mails so commenting here)

  34. Hi Bodybuilder,
    I am 14 and 5 feet 10 inches with 68kg weight.2 months ago it was 76 kg.I lost that much and I see some reduction In size of my moobs.I wanted to know some symptoms from you if I have gynecomastia or puffy nipples.After bathing,I have seen that the size of my right nipple contracts.Can it be puffy nipples?

  35. Hi,
    I have these puffy nipples since 13….i hv been training for nearly 9 months…i can see changes but i still hv puffy nipples…only time they look normal is when i m in cold place.

  36. Chris Elmore says:

    Hi, Oskar.

    I have larger, nipples, and my skin around it is more fat than it should be.

    I lost 10 lbs in January, and went from 115, to 105 lbs. I am going to use your advice, but I’m wondering if I already lost weight, do I need to keep dieting and exercising? I understand how fat depots work, and have maintained my figure since January.

    I gained 5 lbs when I hit my growspert and a gained quite a few inches (I’m 13.5 years old).

    Please email me with the answers!

  37. Hey oskar, I followed your advice on puffy chest muscles and have seen some good results so far but I’ve come across a problem, I’ve started noticing muscle imbalances specifically in my left pec, triceps, biceps and Calves. I was thinking of adding the following to fix this
    Incline db press
    Unilateral squats
    One arm db extentions
    DB curls.
    All will be trained at 3×12
    Good idea or not?

  38. You are so HOT and god dammit I want to see your cock!

  39. One thing to mention on the testosterone / estrogen issue. Taking testosterone boosters can ALSO increase you estrogen levels through the process of aromatization. The easiest way to stop this is to add white button mushrooms to your supplements. This supplement acts as an Aromatase inhibitor.

  40. Hi i am 15. may i know how to accurately measure the angle of m y chest? I am concerned about having enlarged chest that can be easily noticeable when i am wearing a shirt. My friends hasnt teased me or anything but i feel very self aware of anything i do. I dont even dare to run in school as i am afraid people can see my chests . I really hope you can help me as i am feeling very depressed now. :(

  41. Hi I’m almost 16 and it looks like have type 1 but my “man boobs” are smaller but I have way bigger puffier nipples than any picture on this site and I’m not finished ppuberty yet. I have had them for about a yearnow and tthey have seemed to reached maximum size and aren’t getting bigger but aren’t getting any smaller and I have felt around the nipple and I have gynecomastia what should I do? Will it go away in a year or two? I have been doing exercises to get slimmer but it does seem to have made a difference.

  42. I am 17 years old and i started noticing puffy nipple for almost 1.5 years.
    I have type 1 gyno.
    I read your whole article and itz ver interesting.i need to know if the gyno will go natuarally than just covering it up with upper chest muscle since i am in puberty.

    Waiting for your replay

  43. what chest exercises should i do to reduce my puffyness

  44. Hey, how do you know if you are still going through puberty for it to affect your nipples/man boobs??

    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      There’s no way to know 100%. All you can do is follow the advice from this post, and then if you are 18-19 years old, and you still have gyno despite losing fat and building muscle, then go get the gyno surgery to perfect the chest.

  45. bobby bains says:

    hey Oskar,
    im 15, turning 16 in couple months and i started working out about 6 to 7 months ago went from 125 to around 160 pretty fast, about 2 months after i started working out i started noticing my nipples getting puffy, i dont know if it was from supplements, i was taking normal supplements, protein, creatine, glutamine and BCAAs. i have a pretty muscular upper chest but the puffyness of the bottom chest is really annoying and embarrassing, i would say i have a slight mix between type 2 nd 3 of PN, i stopped using everything but protein, i started eating clean, working out regularly but nothing is working, someone recommended anti-estrogen pills i even started taking those its been around a month and no change yet. school is starting soon and i finally got a body that looks solid and i dont want to walk around with my shoulders slouched so my PN dont show, but i dont want to walk around school with my chest out, and my nipples. please help me.

  46. Hey oskar, love the article but i have one question about the diet. I was wondering if it is necessary to cut out gluten because from what i’ve heard (and could be completely wrong) cutting out gluten doesnt have long term effects on the puffiness of your nipples.

    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      Try it for 7 days and report back what you find :) You have nothing to lose.

  47. Hey Jonathan im a 67 kg 18 yo male, im 167-68 cm tall and i think i’ve got gyno type 1 i think. When i was young i was quite fat, but i went to a boarding school and lost a lot of weight. Now im skinny fat, fat around hips, a bit on the belly and i’ve got my “moobs”. My body looks exactly like yours does in the before picture, but If i improve my test levels and build my chest will it go away? Just like yours?

  48. with holding my name says:

    The thing that u guys face after following this guide vigorously is puffed nipples, this article may help u to hide it but not reduce it, the only natural remedy to this is to apply coconut oil on ur nipples, i prefer the authentic sticky one made by parachute brand in our country, right after u take a bath and wipe ur body . this will surely reduce the size of aereola after regular usage depending upon age, it took about 5 months when my brother was 10 years old, to reduce them to normal boy’s size. the logic is simple , to fool the gland behind to feel colder and shrink, also this advise was given to me by a military doctor, i know it may sound foolish but it works

    • with holding my name says:

      btw i had the problem right after a few days of being born while my brother had it a few years later

  49. Paul P. says:

    Hello all, I’m 32 y.o. male 160 lbs. with puffy nipples. I’ve had them since puberty. This might be a dumb question but here goes:

    If the Gynecomastia was caused by a hormone imbalance during puberty, does that mean that the “imbalance” still exists in our bodies as well? Or has the imbalance “settled” if you will.
    In other words do we know if the “gynecomastia lumps” are just there and have no current effect on our hormones/bodies, OR are the lumps continually causing a hormonal imbalance (similar to an infection).

    I hope that makes sense. What I am getting at is if I have a highly infected TOE, the Dr. might say that amputation is needed or else worse damage could be done. Is this the same with these lumps? The longer I have them in my chest will they continually throw my hormones into an imbalance?

    I hope this makes sense…

    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      You need to do a full hormonal panel. That’s the only way to find out if you have hormonal imbalances.

      • Thanks for replying Oskar! Enjoying your website (and workouts) very much.

        Would that Hormonal Panel be the same a getting my testosterone levels checked? Are those two separate things? Or will that cover everything I need?

        I think I need to check my testosterone levels, plus this hormone panel….

        • Oskar Faarkrog, ISSA Certified Personal Trainer says:

          Testosterone is included.

          The thing is that testosterone is just one of many hormones and many of them interact.

          In other words, getting a testosterone test alone is pretty much useless.

          If you go to your doctor I’m sure he will provide you with a list of tests to do if you ask for a hormonal panel.

          You should get a panel done each year to make sure that your health is in check.

          And if it isn’t in check, the labs will show and you will know what to work on.

          If you’re american check out PrivateMD labs for private hormonal panels, otherwise consult with your doc.

  50. Martynas says:

    Hi my friend. First you helped me a lot with article about puffy nipples. I tried to eliminate a gluten from my diet and after 3 days I can see a changes. I still have these puffy nipples but they look now more normaly. So I wanted to ask if I have to eliminate a gluten from my diet all my whole life to have these nipples, or I can eat it and my nipples will stay normal?

  51. Hi, my name’s Zach. I’m 15 about to be 16. I hit puberty when I was 13 a couple months before I was 14(I was a late bloomer). I had a hard lump in both nipples that was sore to the touch and made my nipple pole out WAY farther. Now both lumps are gone but my nipple don’t poke out as much but they both still poke out enough to embarrass me. I think I have puberty induced gynocomastia that I got about 2 years ago and I still have it. I’m not really skinny but in not really fat. I weigh 160 lbs and If I flex you can see a slight formation of abs but my gynocomastia ruins my look. I’m scared to get a gf because I don’t want her to see my nipples and say something about it. It throws my self esteem way low. I don’t eat bad but I’m not the healthiest eater ever. Do you know if my gynocomastia will ever go away? I’m afraid that it will stick with me for life. My friends call me pn which stands for puffy nipples and that really embarrasses me to the point that I want to cry sometimes. I can do like 10 diamond push ups with my feet elevated but it hurts my fore arm. I just want to be able to take my shirt off in from of my friends or a girlfriend and be happy with my body but yet I’m ashamed cause of my gynocomastia. Is there any testosterone pill I can take to help my situation get better? I’m willing to do anything. Please help.

    • I feel you. Im 16, I weigh 140 pounds but im mostly slim and muscular and have the same problem. I dont know how long puberty lasts but I think im over it and still got these nips. I didnt even realize until my friends started talking shit about them though. I used to do a lot of regular push ups be for I found this article too and this guy says thats not good, unfortunately I didnt know this. Just know your not alone lol

  52. I am 23. I was very skinny last year. No sign of PN. Suddenly I started eating a lot and hit the gym. I gained around 16kgs within 3 months and my body was in very good shape. Due to studies, I discontinued gyming and it started. Initially it was very less noticeable but as the days are passing, it’s too visible. I’ve read many articles and they say it starts in puberty. But for me, it was never there, it started 4-5 months back and it’s getting worse. I’m not very sure if it’s gyno or just chest fat but I’ve PN. Like others, it tightens while having shower. What do you think is my case? Can use suggest me what to do? I’ve already started diamond push ups and flyes. I’ve hit the gym again. Thank you!

  53. unorthodox says:

    A nice short term way to get rid of puffy nipples quickly is to take a very cold shower in the morning. It feels refreshing and has lots of other good effects as well.

  54. Hey Oskar,
    What did you do to eliminate the fat around your hips and stomach?

  55. hey oskar I m from India and I m 17 years old I have chest problem my nipples are very big and I wear t shirts it ses everybody so give me solusion sorry for my bad english

  56. Hey Oskar,

    I’ve just turned sixteen. Last year I lost a shit ton of weight (last summer) by running and i also did push-ups. At the time the puffiness reduced quite a bit, but under plain t-shirts it was still visible. I THINK i’ve had gynecomastia since i was about 14/15 ( so roughly 2 years ). I still haven’t actually completed puberty therefore. My chest is relatively built up however the puffy nipples are definitely visible (both under and over t-shirts ) which is very depressing and bloody annoying. Do you reckon the gyno will fix itself considering I haven’t finished puberty and i’m only 16? I’ll start doing these exercises anyway…. also I have like 10 parties next week and it’s summer !!!! Pool parties too… any quick advice/ solutions? Also I weigh 69 kg and am 5’11” and quite slim

    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      Get a tub of BioFreeze and put it on the chest before the pool parties. For most people, this freezes the nipples for 2-3 hours and gives you that “after shower effect” where your nipples look good because they are cold. If you had the gyno for 3 or more years, there’s no way it will go away. If you had it for less, wait till you had it for 3 years.

      • Thank you so much! Also are protein shakes all good for the muscle building process… Whey Gold Standard Optimum Nutrition NO HORMONES?

        • Oskar Faarkrog, ISSA Certified Personal Trainer says:

          You don’t need ANY supplements at this point. Forget them bro. Supplements can do MAXIMUm 1% good for you.

          All you need is to: 1) Eat healthy, clean foods 2) Sleep alot, 3) Train your ass off minimum 4 days a week but as much as possible!!! :)

  57. harshit says:

    hey oskar ! I’d working out since 3 years and I’m 18 years old and I’m in tension because of puffy nipples ! what to do ? is surgery is important ?

  58. I dont understand either it is fat or gland

  59. I will train more my upper and inner chest as you said, and will try to avoid lower pecs exercices due to my gyno. But should I train my outer pecs?

  60. Hey oskar feel really happy to read your blog ..r u on facebook or do u use skype so that i shoul contact ..just to share my story nd pics..

    Bye the way nice body at all

  61. hello.I am 16 years old and I have PN.My lower chest is soft all around and I couldnt feel any gland around the nipples.Are they going to go away?I checked with my local doctor and he said that it will go away when I am 19.Can you please help me?

    • Oskar Faarkrog says:

      If you don’t have a gland, it’s not gyno but fat. You can lose fat through diet.

      • So if there is no gland. It can go away? I have like an extremely large puffy nipples

      • So if there is no gland. It can go away? I have like extremely large puffy nipples. But I don’t feel anything in there or anything. I can send pictures if you want.

  62. Hi i also have puffy nipples and your blog is very usrful for me can u please tell me what is biofreeze ?

    • Oskar Faarkrog says:

      It’s a cream that freezes down the area where you apply it for around 2-3 hours. It’s similar to the effect of a cold shower on your chest.

  63. hey oscar, i’m 19 yrs old and i got these man boobs at 14 i was a skinny boy that time but now i’m hitting the gym regularly but these are not disappearing

  64. I am 19 . when was 14 I was too fat so I had man boobs but then anyway managed to loose weight and got in proper shape up to age of 17. But still I have man boobs. I did not understand your theory of holding nipple with fingers around so I am not sure whether I can cure by just hitting the gym. Also if you can provide me your email; I could send you pics

    • Oskar Faarkrog says:

      You can email me through the contact form

      • Hi Oskar first of all am very happy for you what you have doing such a great job,am getting your messages on my email,, brother I have gynecomastia from more than 7 years,the one is big on left chest and another is little smaller on right chest,but am not a fat guy am slim,because of this puffy nipples I bend my self and always my head downward,,,I think you better know that I don’t want anybody to notice them,,so my 1) question is as am suffering from gynecomastia,,,is it right to do jerking or watching porn videos,,,asi do such things do am I losing testosterone levels in body,,,so please reply to my email am hoping your reply,thanks

  65. Hey Oskar, my name is Eric. I recently started to hit the gym hard and clean up my diet to reduce my gyno. just wondering if you can take a look at my PN and give me your best advice.

  66. Hello Oscar,

    I just wanted say thank you for sharing your experience with the masses. You created a fantastic article and I plan on trying this routine myself. I do have a questions though. You mentioned that you quit ingesting foods that are stored in plastic containers. I find it difficult to think of a way to completely cut out foods and beverages that are stored in plastic. Is BPA free plastics fine to use?

    Thank you,

  67. hi oscar, my name is rueben, im 19 years old. how many sets i do for the diamond push ups and how many days for a week

  68. Thank you so much bro :) i will start doing these all workouts and diet planning from today itself once again..thank u its really a great article :D

  69. Pls tell me is there any risk involved in this surgery and tell me is there a problem after surgery pls tell me to clear my mind from this and also I have upper chest and it was looking very good and is there any chance to shape my chest to original one I mean can doctor make my chest to nice shape ….. Pls help me out this bro

    • Oskar Faarkrog says:

      Ask your surgeon for a full list of risks or google them. Here are the risks I know of: nerve damage, scarring, inverted nipple and that your gynecomastia comes again. A good plastic surgeon and research on your part can prevent many risks, but there’s always a small risk involved no matter what since you cut open your chest.

  70. Oh my god I think I’m only the suffer from gynecomastia now I realize that every teenage may suffer from this it was very hard for me also
    Yesterday I went to surgeon he said you have to remove it if want he said there is no another way to reduce the chesth and he explained me everything and I’m ready to go through it pls give me suggestions and tell me how many days to recover from this surgery and my parents think about the another way to reduce that but after I read this article I’m not lucky I suffer from last 8 years and i m very good looking person and it’s very hard to take off my shirt I hope that surgery is the only thing to cure from this eagerly counting the days to surgery and thank you for this post

  71. hi oscar.
    i think i suffer from gynecomastia from 5 years
    i have PN. but when i touched them it becomes as normal as others. or when i feel cold it becomes streched means as norman but it was only for 1 or 2 minutes. after 2 minutes it remains same PN. so could you please tell me it is in state of gynecomastia. or how i get rid of it

  72. Sahil Singh says:

    hey oscar am sahil 20 years old can u tell me what should i take proper diet to decrese the size of man chest nipple..?? and about the proper exercises…. hlp plz….

  73. hy osker…..ppls can u tell me which type of exer cise make middle chest muscle fast…..and how many it should me done??????

  74. Do you think that masturbation has a relation to it ( gyno ) or a relation to rate of gaining muscles

    Thank you for your replies oscar

    • Oskar Faarkrog says:

      Not to gyno.

      However, excessive stimulation is never good for you. Keep it in moderation.

      If you do it too much you will be deficient in zinc which can reduce testosterone… Also, it saps your energy and motivation to train hard.

      Try this:

      Train right after jerking off.
      Then then next time train after abstaining for a week.

      You should notice a huge difference

  75. abdelrhman says:

    What do you think about tamoxifen oscar ?!

    • Oskar Faarkrog says:

      I dont know it and never tried it, but I would stay clear of any drugs unless prescribed by your doctor.

      One thing I know is that if you had Gyno for +2 years, no drugs will change that.

  76. Does chin ups worse gyno or it has no relation to lower chest area

  77. i recommended full range of motions of p
    ush ups to get good results…….as i per form push ups i also gain six pack also at home!!!!!i m looking like taylor lautner!!!! :-p he he

  78. hi..friends….i m 17 and when i was 13 i suffer with male breast and still now…but since 9 months i perform push ups and cardios like skipping exercises…. my cheast not totally flat but it starting to get small shape than the past…..i m trying too hard to get rid of this….thanks to guide @author of this articale because i was not know the diet and the simple ways….i m looking for upper cheast exercises………

  79. hey oskar,

    your tips helpes me a lot. I’v minor gyno. Its like my nipples are just puffy but i have a ripped upper chest. Can i add milk in my diet? I was avoiding milk cause i heard it have estoregen. I want to gain more muscle. But am not using any protien powder. My trainer advised me to add milk in my diet. Can i do that?

    • Oskar Faarkrog says:

      I don’t do well with milk. I suggest you try milk for a week and see how you respond to it. If you get bad stomach or acne, just remove it from your diet. If not, keep drinking it.

      Also, milk and whey protein is not required to gain muscle. I never drink milk or whey protein, however I do drink egg protein.

  80. Hey oscar
    Peanute buttter contain soy beans and soy beans icrease the estrogen level !
    What do you think

  81. I just read the article and i was wondering if there is a specific diet I could follow?

    • Oskar Faarkrog says:

      Email me for custom diets.

      • chaitanya says:

        Hi oskar my name is Chaitanya I m 16 years old and I have comes in my body at 13 years.I have puffy nipple is very big.every one see my puffy nipple in my t shirt.i can not go any were without my dream is modeling but puffy nipple is big problem.plz plz plz plz reply me with your suggestion. Plz I depend on you.plz help me.

  82. Hey Oscar,
    I’m 15 and I’ve had these puffy nipples since I was 12 so it’s been 3 years,
    I used to have a little too much body fat but I was never too overweight however I always had these hard things. I look much fitter now with a flat stomach but I still can’t get rid of these boobs!! I also find that bench press makes it worse but this exercise is required for my rowing sport. I am pretty fed up and just want to look regular like the other boys in swimming lesson and have a social life. But these thing aren’t showing any signs of going away. Do you recommend surgery for a 15 year old or are there any medical solutions. I am pretty healthy and dieting or exercise is building muscles in other areas but not removing the boobs.

    • Oskar Faarkrog says:

      Hi Sam,

      I just got the surgery and the results are amazing.

      I would eat healthy, train hard and sleep a lot for 1 year while saving money for the surgery. If your gynecomastia isn’t gone by then, get the surgery from a plastic surgeon that is experienced with this. (The one I got has done this over 1000 times and I have almost no scars or pain after just 10 days).

      • I have to do lots of bench press for rowing and I can’t really cut it out, are there any exercises to make up for this

        • for example would:
          4 x 8 diamond push ups
          4 x 8 dumbbell incline
          be good to add in with regular bench, squats and core

          • Oskar Faarkrog says:

            Yes, that is perfect, and also add some low cable flyes if you have a cable pulley, and incline pullovers with dumbbells.

  83. I’ve just turned 13 and noticed that through all my t-shirts (especially white) that you could see my nipples. My friends have taken the mick out of me for it. I then found this article and felt the lump under my nipple and knew I had gyno I’m hoping it’s will go away when my hormones settle. Should I try all these tips at this age? I’m quite a chubby boy ngl but I don’t know if I should have a diet so young and things

  84. are there any other exersices toget rid of puffy nipples?????????

    • Oskar Faarkrog says:

      You can’t get rid of puffy nipples with exercises.

      However, you can build up your upper and inner chest to tighten up your chest and create a more masculine look.

  85. Nice piece Oskar. The advice about food is great.

    I’ve suffered with manboobs for probably the past 10 years. I’m naturally thin, which I kind of just accepted, but when I hit my mid 20s I started to notice that I was becoming skinny-fat. A couple of half-arsed attempts at doing the gym thing didn’t work. I think I got up to a skinny-fat high of about 75kg around the age of 30. I made some small changes after that, no sugar in hot drinks, going gluten-free for a while, and dropped about 6kg but still very much skinny-fat.

    It was only when I went on (a much-needed) holiday (having started a very intense new job that I was struggling with) and reading a great book called ‘Wheat Belly’ that everything started to make sense. The part about brain fog is what actually inspired me to change my way of eating but it wasn’t long (having pretty much ditched refined carbs/sugar) until I started to notice the weight falling off effortlessly. So much so, that I was concerned that I would have to re-introduce some of those carbs unless I put on some muscle as the prospect of dipping below 60kg (I’m 180cm) kind of scared me. 12 months later, I’m not even sure it’s noticeable to most people but I seem to have levelled out at 58kg (which is about where I was in my late teens) and, for the first time in my life, actually have some muscles in my arms.

    I do push-ups (not diamond yet, but I will try it) every other day, nothing else. But even without that, just cutting right back on carbs and eating more red meat and good fats (pork belly, eggs, avocados, coconut oil, butter, full fat yogurt my favourites) seems to have done wonders for my testosterone, which I’m sure is the primary reason my ‘moobs’ have shrunk to a level where, for the first time in probably my adult life, I’m actually comfortable taking my shirt off outside For a long time I struggled even wearing a t-shirt, I was that self conscious. I would usually wear a light shirt over the top, even when it was too hot to be doing so.

    Being naturally skinny I’m not bothered about getting super muscular but it would be nice to firm up my chest a bit, and bulk out some more on my arms/shoulders. I also need to work on my upper legs, I’ve started doing some squats, which seems to be working a bit. I don’t know if you could give any advice on other stuff I can do at home (I do have gym access but not sure if I can get a trainer there, and am wary of doing any weight stuff on my own when I don’t know what I’m doing)?

  86. Hey Oskar! I have a home gym with a bench and a few free weights but I don’t know if I should work my chest. I know that I definitely have gynecomastia but I’ve heard that even working your chest with incline movements and diamond pushups still targets the lower chest to some extent and will actually accentuate the gynecomastia therefore pushing it out and making it more prominent. My gynecomastia has gotten worse since last year because it used to only be on one side of my chest and now it’s on both! My diet has been a mess and I don’t know what to even bring to eat for lunch. I was wondering if I should still do these exercises. I was also wondering what back exercises I should to to target my upper back because I read that it can also help to make the fat in my chest look better. I’m 16 years old right now around six feet tall and I’m around 135 lbs. I’m skinny for my height and my gynecomastia and puffy nipples makes my physique look atrocious. I also feel like I won’t get as good as results as you did because my gynecomastia and puffy nipples are bigger than yours are in your before picture. My chest looks slanted with my puffy nipples and it’s embarrassing and on top of all of this I have to play soccer with my terrible chest. Any help is appreciated, thanks in advance!

    P.S. I usually only get my water from those deer park plastic water bottles. Is there a better way that I can get water without using these b/c you said that people shouldn’t drink out of them.

    • Oskar Faarkrog says:

      My suggestion: follow the advice written in this article for 90 days. While following it get a job and save for surgery.

      If the advice works, then great.

      If not, get surgery.

      • Hello

        Great read. Do you have an Update on your surgery?

        Best regards

        • Oskar Faarkrog says:

          Thank you Adam, yes, it went very well. The difference in my chest is enormous and it has almost fully healed already (got the surgery less than 2 weeks ago), and there’s no visible scarring. Definitely worth the money! I see you’re danish too, if you’re considering it, get it in Odense at HC Andersens Klink with Jens Pilegaard. He did a great job, I will post an article about this soon with before/after pics.

  87. Charaf Eddine says:

    Hi Oskar ,
    i have PN but when i take a shower or i get cold it returns to normal
    is biofreez gonna help me to hide it on the beach ( summer ) cause i didn’t go swiming for 4 years now :( … ?
    and a have fat under my armpit is that normal ?

    • Oskar Faarkrog says:

      Hey Charaf,

      Biofreeze is really 50/50. Some of my readers had success with it, some didn’t. I personally found it helpful since it froze my nipples similarly to cold water for several hours. If you have fat, there’s only one way to cut it: caloric deficit which can either happen through diet or exercise or both.

  88. hey bro im 14 ive had this problem since i was 12 it was supposed to go within 8 months but still isn’t an im not fat at all im 14 an my weight is 50kg an i even tried bio freez but nothing happened

  89. I just want to thank-you bro. I am 5’11” and was 195lbs a couple of months ago, when I first read this. I took your advise and followed what you did, I am now 177lbs with a stronger chest and I recently made a before and after photo and the results are amazing. I get a lot of compliments and have so much more confidence with what I wear now. I never actually had “moobs” but it was always a problem area. Thank-you again!

    • Oskar Faarkrog says:

      Great job!! Please send me before and afters to my email on the contact form. I’d be very interested in seeing your progress mate!

  90. i heard about this product called gynexin too does it really work??

  91. Hai Oscar, your advice is useful for me.You gave a brief description about the problem I was facing and the solution of that problem.
    Coming to the point, I also want a long term solution for my problem(puffy niples).But I want to use biofreeze at least for some time to boost my confidence.But in my country (India) $23 means approximately INR1200 where a normal pain relief spray or gel in our country cost not more than INR60. My first question is:(1)Is there any alternative for Biofreeze in the market and
    (2)”Will the Biofreeze definitely work for every one and how can I get any sample for that product”
    (3)”Can you prescribe a website or a book to know which food items (fruits,vegetables and others) are rich in good fat and which contains bad fat which means I want to know more things about good fat”

  92. Hi oskar i thank you for giving advice and hope to people it’s a good thing you’re doing right there, i have used the product BIO freeze recently and i see no changes at all but that’s not my question can you please tell me the ways to get rid of my Gynocomastia without surgery i don’t want to go for surgery at this age am 18 plus i don’t have saved up money for that…so please help???

    • Oskar Faarkrog says:

      You can’t get rid of it without surgery unless it’s very new (max 3 years old), then it may go away on its own.

  93. Hello Oskar, i wanna ask again. I think n i’m sure that i have gyno. My inner lower chest looks like no contents, do i have to build up the muscle on that section? (From mid to lower, the chest looks like inverted letter V). What kind of chest exercise do you recommend if the lower chest shaped like that bro?
    Thank you and Happy New Year!

  94. Hello man… l want to say thank you for your advices… l lose 25 pounds in 40 days + diet and biofreeze…. l see great changes and the most important of them is HOT FLASHE’S…. Temperature inbalance…. Mentaly, am not nervos, am so quiet and l have a lot of focus… My nipples size are reduce with a half of size…. Testosterone levels are incrased and a see a great changes of body line’s like legs , abs, chest, showlders…. Let’s hope for a invisible before summer time ;) … Thank you bro…

  95. Hello again, I might be over obsessing on the topic now, but better safe than sorry. Are the BPA free 1 gal. water bottles from Whole foods or similar, safe to store water in as long as they are not heated or bumped/dented (which I understand can release small plastics and what not)?
    Is the release of plastic when heated or bumped – only a concern when water/liquid is in the plastic bottle? Or is it as bad even when the water bottle is empty?
    One last thing: I’m considering a glass water jug to store water in, however I noticed that the lid is plastic or have a plastic/foam/rubber lid to seal it. Is there a lid that can be used that’s plastic free?

  96. Thank you for your great article! Question… About the plastic avoidance; does that only apply to storage of food and drinks? Or are you suggesting complete avoidance of plastic, even brief use (i.e. shaker cup, water cup, etc.) Please let me know. Thank you

  97. HELLO DUDE …….
    i posted in the comments above , a couple of months ago …
    started doing chest rigorously, actually i am noticing a bit difference
    i do chest in a cycle after every48 hours i.e
    monday=chest, tuesday=shoulder ,wednesday= bi

    Thursday=chest , friday=tri , saturday =back + legs sunday=rest nd so on….

    concentrating on my upper pecs , i do 6 to 7 exercises of them …
    actually the nipples are like that , but my upper pecs are going rapidly nd they’ve kinda started to hide them ..
    i mean no one is able to tell i have puffy nipples now unless i take my shirt offffffffffffffffffff ………………

    thank you for that

    now the real question is , my puffy nipples ..
    are they going to get smaller ??if yes then how much time i need … a year??2 years ???

    • Oskar Faarkrog says:

      Hey, that’s great to hear!! I’m really happy when getting these kind of comments.

      To answer your question, if you had them for more than 3 years and you’re already lean (no fat in chest), then they will most likely not go away. Only gynecomastia surgery can fix it 100%. I’ve been in the same situation as you for years, and now I have finally decided to get the surgery at the end of January. There will be articles about it.

  98. Hi Oskar, finally i think i found the really article for reduce PN. I have a PN. My heigh was 178cm, weigh 160pounds. Im very stressed with my PN. My program is cutting right now, so i doing diet everyday. My breakfast everyday is oatmeals and protein shake, i from indonesia so our lunch usually we eat rice with some meats and vegetables (of course the food was cooked with salt and some ingridients), at night after gym i consume baked chicken and protein shake. As your advice “eliminate wheat”, so i must not to eat oatmeals for my breakfast anymore? What kind of food i can eat to change the oatmeals for my diet. Then “eat more good fat”, does it make me fatter? Can you give me advice for my meals? I will try hard to follow your advice. I workout at gym 5 days everyweeks, where is leg, chest, shoulders, back, arms. My chest workout start with DB bench press-incline bench press-low cable fly for inner chest(just start for 2 weeks)-lower chest(dips and cable fly for lower chest)-then ending with normal bench press. I do high reps (4 sets for 15 reps each set). Please give me corrrection with my chest workout. Everyday on gym, i always workout for 2 hours, my sweat very much than other people because i always workout very hard but my PN still looks bad. I sleep 7 hours only. Based on my history i tell you, can u help me to give some correction and advice withy meals n workout so that i can rid my puffy nipples? Very thankful if you would help me Oskar. Sorry for my bad english. Best regards.

  99. Hey bro, great article.

    Growing up i was always fat. During my teenage years I’ve noticed i have pointy nipples. But the last year i’ve lost over 50lbs. I pretty much have a 6 pack, muscles on my arms, shoulder and back. I have some striation in my chest. And yet my nipples are still pointy. My doctor said its minor, now im bulking. My question is should i train more on my upper chest?

  100. If u didnt train lower chest then how u got that visible boundary and shape in lower chest.

    • Oskar Faarkrog says:

      You can’t isolate parts of the chest, you can only emphasize them. For example if you do incline bench you still train the lower chest, but you put more emphasis on the upper part compared to flat.

  101. Hey Oskar…. great Article here. I need to know a pretty odd question’s answer…. My Question is Do Masterbation affect gynecomastia or the Nipples puffiness…??? Coz I am a hard masterbater, and Its Difficult for me to control. Though I have Started control and am doing fine lately….. I also am going to gym but being overweight its taking time…. though I have reduced enough weight luckily and I do think that my chest is now comparatively a bit proper than how it used to be. But still not enough to be confident in showing body…. :P I will follow your Diet Plans and exercises but this question is more important to me right now as I think that hormones imbalance is caused due to Masterbation…. so please Guide me…..


    • Still left to say…. My nipples Areola size is way big… please help me out on that one…..

    • Oskar Faarkrog says:

      Hey Shivansh,

      When you masturbate, you release zinc. If you do it too much, you have no zinc in your body. Zinc is connected with testosterone levels and a deficiency in it results in low drive to get things done and poor gym sessions, therefore it can indirectly effect the look of your chest.

      Therefore, try to limit your masturbation. This doesn’t mean you need to eliminate it completely, but perhaps limit it to once every night after the days work has been done, so you can replenish your zinc while sleeping.

  102. Andos Fordico says:

    Hey Oskar,

    I just turned 17 and roughly last week I notice that my right nipple was sore, a tiny bit swollen and had a small lump underneath it. I was a late bloomer and only went through puberty at around 15 and I also remember having tender nipples back then as well but they didn’t last long. I am an extremely fit person with a low body fat percentage and a toned body, however I am not extremely muscly. Is there any chance I have mild gyno and if so do you reckon it will go away anytime soon.

  103. Abdelrhman Khaled says:

    Hey oscar please help meI want to ask you about this foodCorn flakes and oatmaleCottage cheeseTunaPotato and sweet potatoNutsAvocadoBrown bread toastO calories sugarDo you think that this food free from sodium and gluten or not and if some of them has gluten or sodium please mention it and give me a something like it without glutenThank you very much

  104. Hey oskar !
    Im here to share my progress ! Ur article has been super helpful ! I cant explain how hapy i am. I stoped flat benchin and startin concentrating on incline bench press and dumbell press and my chest looks much beter than before. The niples are puffy but look beter. I just spoke to an experienced bodybuilding competitor and he checkd my problem and said that surgery is the only option sadly :( but ur article has motivated me alot ! Keep up the work bro ! Ur tips are actualy helping me and i can see the progress already. I wanted to ask u one more thing. While doing a chin up wid a shoulder width grip i felt some pressure on the upper chest while going up. Do u think this exercise should be aded in the workout ? Only the chin up ? Thanks for helpin me out :))

  105. Abdelrhman Khaled says:

    Hey oscar please help me
    I want to ask you about this food
    Corn flakes and oatmale
    Cottage cheese
    Potato and sweet potato
    Brown bread toast
    O calories sugar
    Do you think that this food free from sodium and gluten or not and if some of them has gluten or sodium please mention it and give me a something like it without gluten

    Thank you very much

  106. Hello dude …..
    i am 23 years old now , and the reason i just found you here is that my friends still bully me over my chest …. today they made so much fun of me i almost cried in front of em ….
    i go to gym on regular basis from the last two years and i can say i have improved a lot with both physically and mentally …
    but even after all these years my chest was the same bcz of this puffy nipples ….
    read your article with interest and i promise i m goint o follow each nd every instruction you just gave for the next couple of months to see if it goes away even for some hours ……. whenever i talked about this to some trustworthy people all they had to say was ” go eat some medicine , ask some surgeon to get a surgery ” hell i dont even have fees to complete my education , my parents are giving it to me , i dont want to drop another bomb of surgery on them …. today i was feeling so depressed …. i m just glad that i found your article here…. please share some email i.d or facebook link to keep in touch with you to get further info/tips/instructions ……………
    and p.s its a promise i’ll try my best to eat clean from now on….
    feeling quite relaxed now ……
    thank you ………

    • Oskar Faarkrog says:

      If someone bullies you with your chest, they are not your friend. If you want to change your physique, you need to cut out those people that put you down. You can’t have good workouts and the energy to prepare meals everyday when your “friends” are making fun of one of your biggest insecurities.

      Use your chest as motivation to get in phenomenal shape, while putting money aside for surgery. In a few years, you will have a much better body, and some savings to pay for a surgery if that’s what you want.

  107. Hye Oskar. im having the same nipple puffiness.its been a year seen i start building my body..arms, sholders everything is good excpt those nipple puffiness.i have been talking diets to increase my testosterone level recently like cruciferous vegetables,grapes,turmeric and i can see a little bit of result.but some foods, im not really sure whether it is testosterone or estrogen…foods like white rice,eggs and milk.i did some research and never really getting a right can u help me answering this. tq

    • Oskar Faarkrog says:

      When I increased my testosterone with over 100% I ate a lot of fatty meat, natural peanut butter and eggs. At that time I didn’t eat vegetables, although I do eat veggies now since they’re good for you.

  108. Helo,
    Your blog is highly inpspiring for me. I am now 169 pounds 5.9 fairly muscular. I was a very fat kid initialy, a 200 pounder. Thats where i got my PN from. Ive been workin out since a long time to get rid of this. But my workouts have jus made them less noticible when i where a tshirt. But they are still the same they where a few years back when puffy. I going heavy on my flat bench thinking it would help but now i will stop. Do weighted push ups help?? As in keepin a weight on ur bak and doin push ups ? My chest is hard all over except the pn :( its realy sad. Please reply

    • Oskar Faarkrog says:

      Hi Frank, that’s great progress!

      Focus on exercises that emphasize the upper chest: low cable flyes, incline pullovers, diamond push ups.

  109. can fevi kwik any bad effect on PN…..?

  110. Christoffer says:

    Hej Oskar, fandt lige ud af at du er dansker. Derfor jeg skriver på dansk :) normalt kommenterer jeg ikke på div. Hjemmesider, men den her indeholder ALT hvad jeg har ledt efter. Din historie er fuldstændig som min egen og selv kropskomposotionen er utrolig ens! Har selv knoklet med SS i halvandet år uden nogen som helst synlige gevinster (men stærk blev jeg da) stoppede helt med SS for 6 mdr siden. Var træt af at ikke komme nogen vegne. Nu har jeg fået mig en ordentlig pull up bar og er begyndt at lave grease the groove med pull ups, så jeg kan få dem lært. Allerede nu er der kommet positive synlige forbedringer kombineret med en god diæt. Den her side har virkelig givet mig blod på tanden for at komme igang med cali-træningen. Tak for dit bidrag til alle os med bredhoftet fucked up genetik. Mange hilsener Christoffer :)

  111. hi,oscar m so grateful cos ur article has reali workd for me….i did nt av to use d biofreeze my chest looks great nw wit a reduction of wheat nd jst doin diamond pushups.for 2mnths av see great effect….tnks again oscar

  112. Hi, I want to know if being fat during puberty results in a more feminine body during adult even if as an adult, the same person has slimmed down and is no longer fat at all. Because I have done some personal research and found that people who were fat during puberty grow up as slim/non-fat adults to have less prominent adam’s apples, higher pitched voices, puffier nipples and smaller than average penises than people who were not fat during puberty, even if they grow up to be fat as adults. Does the increase in estrogen during puberty result in less masculine features as an adult?

    • Oskar Faarkrog says:

      Ash, I think you’re right, but it’s probably very individual and dependent on genetics too. Either way, you can make huge changes to your body if you really want to, and that’s what matters.

  113. Just came across this article, I have been searching for something like this for awhile as I also have “PN” from puberty along with some unwanted fat due to a bad diet and lack of exercise. I found your information relatable and informative. I’m starting a fitness and diet based on what you have said and hopefully I’ll see some results soon!
    Thanks for your help

  114. I was wondering because I think when I was younger back in my teens I had a ball or something under my nipples but (and I have no idea since when) now there is no hard object under my nipples. Just a biiiig puffy squishy nipple. Like it is embarrassing to take my shirt off unless it is cold. Even then I still do not 99% of the time. I remember a doctor telling me (when I first noticed as a teen) that it meant I had high testosterone and not to worry unless it got bigger. Eventually it did but I forgot about he whole doctors information and just let it be. I did get my testosterone levels checked back in June 2014. They range from 280-800 something. I came in at 290. I am 21 years old. I was 20 at time of test. Those might be in the normal range but not for my age. That is normal for maybe a 50 year old. But even a 50 year old might not be that low. Any replies welcome. Thanks.

  115. Abdelrhman Khaled says:

    Hey oscar :
    If I have a puffy nipples should I play
    2.flat DBF
    or the wil worse the puffy nipples

    And I sent you a contact form where can I find the answers ( thank u oscar )

    • Oskar Faarkrog says:

      I haven’t received an email from you, try to resend it.

      I prefer incline dumbbell flyes if that’s what you mean with DBF, and dips tend to hit the lower chest a lot, so I wouldn’t do too many of those if you want to improve the look of your chest.

  116. will try that bio freeze, will it wash away after a swim ?

    • Oskar Faarkrog says:

      Hey, I think it will wash away after a swim, but try it out. Regardless, water should make your nipples small, unless it’s hot.

  117. Oscar you are a vreat man with agreat article but one question please playing hight rips low weight dips and decline smith will affect the decrease of fat in the lower area ?

    • Oskar Faarkrog says:

      Hi Omar, I’m not sure I understand your question. Are you asking if high rep dips and decline smith machine bench presses will decrease the fat in your lower chest? If so, the answer is, NO. You can’t lose fat in specific places by training them.

  118. Abdelrhman Khaled says:

    I forgot to till you oscat that I am skinny with 69 kilo grams 147 fat but have very puffy nipples this makes me crazy

  119. Abdelrhman Khaled says:

    Hey oscar i am.from egypt and I think that I have gyno and I went to endocrinst and he told me that I am good and I found that testosterone level was normal and estrogen aslo was normal but I have puffy nipples wbat do you think and how can I send ypu a pictures of my chest ( please help me )

  120. Youre right Oskar, instead of getting depressed about having PN. This was the reason in the first place why I started to become lean and eventually gain lots of muscle. I still have the PN though but Im gaining a little muscle and losing fat(39 lbs and counting) at the same time! I am doing the DPU, chinups and planks for an hour every day with shorter rest for 5 months now. How long did you notice that your PN was non existent?

    I have no plans of stopping anyway, my goal right now is to get away with PN using the 3 exercises.

    Thanks Oskar!

    • Oskar Faarkrog says:

      Great great progress Buzz! I still have the PN, and I can see them myself when it’s hot or if I put on a tight t shirt. However, they are so small now compared to the rest of my physique that they don’t bother me much anymore.

  121. Hi Oskar. I am 18 years old and I have had mild gynecomastia since I was 12-13 years old. I am very much affected by it as not only is it an embarassment barechested but the PN are seen from most of my t-shirts. I had shown this to my doctor a few days back and he said that I should wait as my puberty is yet not complete or may be slow in my case. Even so, I personally have read about this and have come to know that pubertal gyno, if doesnt go in 1 or 2 years then it persists forever. I would like to know what you have to say about it. My question is if you have any knowledge about how to reduce it or make it go at my current age as I may still be completing my puberty. Can it go if it has persisted for more than 4-5 years? Most surgeons will suggest surgery so I would like to see what your opinion on this is. Your help very very very much appreciated!!

    • Oskar Faarkrog says:

      If it’s been there for 4-5 years, it’s most likely not going anywhere. How bad is your case? If it’s mild, you can build a good chest by following the advice here.

      If it’s severe, surgery is the only option.

      • It is mild. I have a well toned body( not well built though). Only the nipple area is puffy and I can feel a small gland behind it. When the nipple shrinks it is almost unnoticeable and looks just like some normal fat in the chest area. Its usually puffy. Also this is affecting my posture as it makes me drop my shoulders. How should I get my posture right when this thing is noticeable from my T shirts? I will follow the exercise tips above but I am uncomfortable when I put my chest up.

        • Oskar Faarkrog says:

          If it’s mild, you can build a good looking chest through exercise and nutrition.

          I know what you mean about dropping shoulders forward to hide it. I did that too, and it took me years to correct that posture. I’m still working on improving posture, and I’m over 4 years into training.

          All I can say is that your chest may look like shit, but slouching your shoulders forward make you look even worse. You need to get used to walking with your chest up. As time goes by, you will get used to it and it will become second nature.

  122. OMG no wonder… ive been skinny fat my whole life and in the last 1.5 years i have been working out i have gotten bigger and leaner but always always always have had puffy nipples, and also by the end of the day, my stomach looks 10x bigger because of all the wheat i have eaten. my diet consisted mainly of wheats such as white bread, rice, all sorts of other grains

    oskar, i have planned to follow your advice on counting calories and macros, and from now i am going to stop counting calories and macros but since i am doing that what are the ways i can make sure i eat smart? i am minimising wheat, and adding more stuff like lentils, vegetables and fruits to my diet would that be good?

    • Oskar Faarkrog says:
      • update: its been 4 days of having no gluten and my nipples are as hard as diamonds!
        bloating in my face and stomach has greatly reduced
        this makes me 10lbs leaner and tighter than i am usually. great stuff!

        thanks! ill be sure to minimise or avoid gluten in my diet now.

        • Oskar Faarkrog says:

          Wow, I’m happy to hear it works for you! Amazing how such a simple change in your diet can affect the look of your chest.

        • Sounds great!
          Was it a linear process over the course of 4 days? Or did you feel like it suddenly flicked a switch over night?

          I’m trying glutenfree approach myself but every other day I find that I accidentially ate hidden gluten, makes it hard to tell if it works until I will finally make a couple of days clean..

          • Oskar Faarkrog says:

            I know exactly what you mean about the “hidden gluten”. Everything has gluten nowadays. I don’t respond well to dairy and gluten, and I try to avoid it, but it’s very difficult when you’re travelling or eating out.

  123. So I like to eat low carb mainly. Mainly just fruits and vegetables and maybe oatmeal every now and then. I saw somewhere you said that wrecked test levels and that it depletes your muscles. So what might be more appropriate for me? I feel like carbs mess with my energy levels during the day.

    • Oskar Faarkrog says:

      If you feel great on a low carb diet, then I don’t see a reason to change it. Keep in mind that everyone is different.

      In my case, going low carb meant that I lost a lot of weight, however at the expense of looking and feeling good. I looked flat/small, had no energy and my strength was decreasing every week.

  124. Oskar,

    Thanks for this great article, I will follow your advice ASAP, I hope it will work on me to reduce those unwanted puffy nipz.

    For the past few week I am working out on my lower chest which is the opposite of your advises and your right again my nipz becomes more puffy.

    I might send a photos of before and after result to proved that it really works.

    Best regards

  125. Hey Oskar,
    Your text is pretty amazing and now at least i know what it is i guess i have. Im 15 and have slight puffy nipples. Besides that i’m also pretty skinny because my body has a higher concentration of billirubine that burns body fat faster. I was wondering what the percentage of chance is that the gynecomastia will dissapear after puberty, and that its possible that i feel it harder because i’m skinny.

    • Oskar Faarkrog says:

      Hey Max, if you’ve had it for less than 3 years I wouldn’t worry about it yet. If I recall correctly, 75% of guys who get gynecomastia during puberty, lose it again within a few years. One tip from me: if you make it a problem, it will be a problem. Chances are that you make it much worse than it actually is (unless the case is severe).

  126. Sorry if this post is too long but I’m just glad I’m not the only one trying to correct PN. I’d appreciate if you’d read the whole thing but I type way a lot for nothing so….yeah

    So I’ve been suffering from these monstrosities since 4th grade and now I am a senior, it really sucks seeing 2 big nipples stick out your shirt. I’m 17 and maybe I’m still going through puberty (I should be anyways right?).

    I go to the gym 5-6 times a week and have been doing that since a year ago, and I have seen results but very minimal for the PN. I do cardio but if I do it I only swim or do sprints to try not to burn muscle too much.

    I eat healthy regularly but I should increase my fat intake (the good fats of course). I binged like crazy over the summer and gained almost 20 pounds but so far I’ve already lost half in like 4 days, but before the binge I was 160 (I consider myself a muscular skinny fat) at a height of 5’11”.

    I guess from now on I’ll eliminate flat benching and focus more on inner and upper chest. I also eat these pita bread things religiously but their nutrition facts are: 50cal 10 from fat, 1g fat, 250mg sodium, 4g net carbs, 5g protein. I eat 2 of them when it’s time to eat with ham and mozzarella. Should I stop eating these? I love them and they taste so good, I’m
    Only eating them because it’s easy to make and they are pretty healthy imo. It’s hard to eat healthy in my household so if wheats,pastas, or frozen packaged foods are served, I resort to the pita breads.

    If I am in puberty there’s a chance they’ll go away when I’m done? And if they do won’t it leave my nipples stretched out or something? After many years of torture? Haha

    Anyways thanks for putting up with my long comment if you read it all, any suggestions for anything? I do wanna know how much is too much sodium on foods, so I know to stay away from it if I read the nutrition facts.

    • Oskar Faarkrog says:

      Hi Dean,

      Try replacing those pita breads with a different carb source for a week and see how you look/feel. That’s the only way you can tell whether you should eliminate it or not. I don’t know the exact amount of sodium you need, although I know that a lot of people eat too much sodium.

      If you had gynecomastia for +3 years, chances are that it will never disappear completely, unless you get surgery.

      Use your gynecomastia as motivation to build a lean and muscular body. Once you’ve achieved that goal, you can always save up money and get surgery if it bothers you that much.

  127. hi oscar
    i hav puffy nipples ………can u tel me the exercises…….that u hav written below……….how to do that……i do diamond pushups……….what are the other exercise and how to do that exercise…….

  128. hi oskar,i read ur article nd it sounds pleasin nd gives hope to pple avin PN.m 18 yrs of age,m lean nd av gat muscles, buh i av PN for d past 6 yrs nw nd its embarrasin cos i cant showoff in public…i tried d bench press up nd it made my chest big buh did increased PN,buh wen d wether is cold d nipples shrink nd my chest is fitted nd i luv it.i tink i wuld try d biofreeze nd see plus changein my diet cos i eat alot of bread.

  129. Biofreeze is not available in india.instead i used volini but it works only for 5 mins.anyway i have 16% bf.not have muscle mass.if i lose fat and become lean then i will look like skinny twig

    • Oskar Faarkrog says:

      It’s better to get lean and look skinny, rather than skinny-fat. When you’re lean, you can build muscle from that base.

  130. Hi Oscar,
    Thanks for the info..I’m inspired. I will definitely take your advice on my quest to a better body and minimize PN.

  131. Thanks alot realy useful information

  132. Hi Oskar, its me again. Just dropping by to share some comment. I saw the video about the alpha male position and I did this before I sleep, and it did helped a lot of increasing my sleeping hours without waking up 4 am or something. Just a tip though for skinny fat guys since they sometimes have bad posture to hide their chest. Thanks!

    • Hoping you dont mind me posting their video here… :)

    • Oskar Faarkrog says:

      The content by Mike from danger and play is great, I can definitely approve. I do the stretches too everyday.

      • Hey man, i’ve put up a blog and will post about your article soon… Great to hear you decided to get that surgery well mine is getting smaller every day and I noticed that because the lump on my right side was totally gone I didn’t even notice. I was always doing diamond pushups every friggin day and when I started to count my reps it was 300. I didnt know I was doing that many since I just stop when Its 8:00 A.M but right now Im focused to get rid of my left side. I’ll be writing about it soon. Thanks Oskar!

        • Oskar Faarkrog says:

          Hey Buzz,

          Are you saying the advice here made your gynecomastia disappear in one side?? How old are you?

          • Were on the same age :) but I was thinking my right part is dominant so I guess it makes sense and I eat very clean no cheat days allowed. But goodluck to your surgery dude

  133. Awesom Dvice so far and realy works…thankyou so much for sharing

  134. As someone who has had this problem for about 10 years since I was at school, you literally just gave me a lot of hope. The BioFreeze stuff is something I’m definitely going to buy after typing this comment; it’s something I’ve always wanted and searched online for, because I don’t mind it – actually, I like it – when my nipples are, “hard”, but when things get warm the puffiness appears and damn do I hate the look of it.

    I made me post a comment, which is rare for me to go out of my way to do online, cheers :)

  135. The last two tips you gave work very well for me :
    – Whenever I eat a lot of salt , my body gets bloated. My chest flops around and I loose ( the litle ) ab definition ( I have ).
    – Whenever I do some pump training for my chest, like pushups with feet elevated or hips pulled up, my chest gets more tight for a couple of hours.

  136. Hello, I was wondering if icy hott might have the same effect as biofreeze?

  137. Hi Oskar, i have been reading you blog, and you inspired me a lot, in my case i started noticing puffy nipple some months ago, i always wore thight shirts but from one day to another my nipple got puffy, i am 21 . Looking To my old pics i realized that i had slightly puffy nips , i dont know if now it is worse or maybe i am obsessed with it. Because before i didnt realize. But looking my old pics it seem it was there.
    Now i am cutting to see if it can help. My chest got small the nipple too but still nipple is pointing, like a cone shape
    If i had realized before i would never have done decline and flat bench, now is too late as i am cutting.
    When i bulk again i will only focus on flyes and upper chest.
    Can yo tell me how your chest feel?
    In my case feel fat from the nipple to the inner chest. And a little small gland under areola. Like a Rice size . I dont think this is gyno.
    Hope you can ask me i will also like to see your change..thanks greeting from peru

    • Oskar Faarkrog says:

      I have almost no fat in my chest. My chest feels tight everywhere, but behind the nipple I have a small gland. When I squeeze it, it moves around. I suggest you lose the fat first, and then go to a surgeon to get your chest checked. He should be able to tell you if it’s gynecomastia.

  138. where do the decline Chest Press effects.

  139. Hi Oskar. Great article. I’d like to share my story and advice. My gyno started about 7 months ago. It started with Sore sensitive itchy nipples with pain behind each one. It developed quite quickly. Now i have very hard lumps and very puffy nipples. Ive always had a natural manly chest..y’know not flat. Which i guess is making this look worse. It has been extremely painful at times and feels very sore first thing when i wake up. Which i put down to lying on my chest. I eventually went to the doctors who told me it was gyno! I was mortified. I had put some weight on sure… maybe 14 pounds or so but im very naturally stocky built so you couldn’t tell. Plus id been this weight a few times but never got gyno. So i couldn’t understand it! Doctor said i should lose weight which will help. I had tests for abnormal estrogen/testosterone levels/liver function and all was clear. So i couldn’t fathom it. I hit the net. Which always gets mixed results. One thing that did keep coming up was alcohol! Now my liver was ok but i had been heavily drinking extra strong beer for quite a while after a very stressful year. Yeah not recommended i know!. I read this can cause gyno or at least not help. I also noticed more pain the next days after drinking heavy. So ive stopped. I’d like to offer some words/advice also if i may. Like those many reading this and many articles like it. My gyno causes me embarrassment and can get me down. Ive try to hide it in so many ways. Pretending im on the phone so my arms covers my chest when im walking. Ive even put sticky tape around my chest. Which is so uncomfortable. And doesn’t help when u wanna take ya shirt off. I do the pinching nipple trick but that only lasts minutes. But to others like me its a comfort to know ya not alone. I thought this was something obese people get. Not me.. who’d only put on a few pounds. The rest of body is fine and muscular.

    So what have i changed to try overcome this?

    Well some say it will go..some say it wont. But ive been taking turmeric capsules twice daily which can help balance hormone levels. Ive cut alcohol out. I avoid fatty foods like the plague. I eat ultra healthy and exercise everyday. Since this which has been about 4-5 weeks i’ve had reduction in tenderness. They don’t itch anymore. And it feels like the lumps have slightly decreased in size or at least don’t feel as inflamed. Ive a bit of fat to get rid of but that will come soon enough. So my advice is try turmeric/diet/eat healthy/exercise regular/avoid alcohol if u can and most of all stick with it. Also like many of you ive trawled the web and found sites where steroid users take various meds to get rid of their gyno. Ive never taken steroids and im no body builder either! But was tempted to take such meds because i was so down about my gyno but the risks didn’t appeal. So i don’t recommend this route. Try it naturally and safely. I don’t want surgery. So im gonna see how this goes.

    Good Luck Everyone!

    • Oskar Faarkrog says:

      Thanks for the long and detailed comment Muzzy.

      I can relate to much of it. When I live a healthy lifestyle, avoid wheat, exercise and drink a lot of water, my nipples are less puffy. I went on a trip recently to Prague, where I drank a lot of alcohol, ate a lot of junk, didn’t drink enough water and slept too little. My nipples got very puffy. Now, 2 weeks after I got back, my puffiness reduced again.

  140. ?

  141. when i squeeze my nipples clear liqid comes out do u have any tips for that

    • Oskar Faarkrog says:

      Hi Seth, I have NEVER tried this, but I’ve heard before that if you have gynecomastia and VERY high estrogen levels, you can actually have milk come out of your nipples. It sounds like that’s what’s happening to you. In any case, go to the doctor asap, and get it checked out.

  142. unfortunately biofreeze didn’t work for me

    • Oskar Faarkrog says:

      I’m sorry to hear that. It seems like it works better for some people than others, and for some it doesn’t work at all.

  143. Ha you’re welcome for that tip I gave you on the biofreeze. You should be paying me .50 for every $1 you get…

    My other tip: get your upper back huge. Do pull ups and chin-ups. That plus the chest pump you’re talking about equals normal nipples. Throw in the bio freeze and you’re set.

    Also the diet and everything — that’s most important.

    • Oskar Faarkrog says:

      Thanks for the tip!

      Why specifically upper back?

      I agree, diet is crucial. When I eat a lot of junk, my body looks “puffy”.

  144. Fletcher says:

    Hi Oskar,

    I have a question. You said ‘When you perform this exercise, make sure you squeeze your inner chest’.

    How do I squeeze my inner chest?



    • Oskar Faarkrog says:

      Imagine pressing your pecs into each other.

      • Fletcher says:

        Thanks. My wrists also seem to hurt after the exercise – is this normal? If not, how do I stop it? Cheers

        • Oskar Faarkrog says:

          If it’s specifically for one exercise, then I suggest you use wrist wraps for it. I had the same problem in the beginning with diamond push ups and handstand push ups. After a few months of using wrist wraps, I tried without them, and never had a problem since.

  145. Hi Oskar,
    I will try Biofreeze but I am not fully convinced it will works. How can it last for four days when it is hot outside as at the beach?

    • Oskar Faarkrog says:

      It doesn’t last 4 days, for me it lasts a few hours. Unfortunately, it doesn’t work for everyone, but if you want to try it first, I suggest you find it in a store and apply it on your skin and check how long time the cooling effect lasts.

  146. Hey Oskar, thanks for the article.

    Im a 17y old “thin” guy.
    I’ve done sports since I was around 7 since my father is a sportsteacher.
    Im about 175cm and 64kg. I came pretty late in puberty (around the age of 14-15) and im still growing.

    I’ve had PN for about 2 years now, and obviously im not that happy about it.
    For about a year ago i didn’t have a real “chest” i was pretty skinny, but I started to do some bodyweight exercises like push ups, crunches, legraises etc for about 10 month ago. And 1 month ago i joined the gym.

    Today I have a decent chest for beeing this lightweight and a visible 6 pack.
    The only problem is my PN, its really awkward at the beach, in the looker rooms, etc.

    So I’ve ordered the BioFreeze gel, and im going to try it next time i go to the beach, thanks for that.

    Now to exercises, how many times can I do DiamondPushUps per week, without damaging my body.
    Atm, I go 3 times to the gym in the week and do some Bodyweight exercises 3-4 times a week (mostly abs exercises).

    • Oskar Faarkrog says:

      It differs from person to person how many diamond push ups you can do per week. Also, it depends on what you do in the gym. All I can say is that you should listen to your body and stop if you get any joint pain.

      Let me know how the biofreeze works out for you.

  147. Hi Oskar I have spent the last few hours reading your blog and I’m very impressed and greatful for your advice.

    I definitely agree with you that bench pressing makes gynecomastia alot worse and wouldn’t advise it. I have spent the last 9 months bench pressing regularly and now my t-shirts from last year don’t fit and my chest looks terrible. I was wondering if maybe changing the position of the bench press could effect which muscles are worked? If I was to move it close to my chin and work from there would it work the top of my chest.

    On a different note I heard that piercing nipples can help reduce puffyness? But when I searched for this information on google I received mixed results have you heard about this?


    • Oskar Faarkrog says:

      Hi Matder,

      I prefer to do incline chest press on a hammer strength machine with a narrow grip. That emphasizes the upper chest very well. If you don’t have such a machine, try incline bench press with free weights. Use light weights, and really focus on using your upper chest rather than lower chest.

      I’ve never pierced my nipples so I can’t say.

  148. Hi Oscar.. Such a motivating article. Great work dude. I am 28 years old. I developed when I was 12 I guess. But it wasn’t bad till when I reached 22. Probably study stress. I have no idea what was the trigger point. I used to be a gym rat managed to get my PN to a very minimal size. Then, I stopped working out due to my work. Now my chest is in a slant shape and PN are sticking out of it. I have been working on upper chest for a month. Still I don’t see much difference. I have a very lean and muscular body except for my chest. Is doing tricep workouts like skull crusher and triceps barbell press will make PN even worst? My body weight is 63kg and I am around 177cm.

    • Oskar Faarkrog says:

      Hey man, triceps work will make your arms look bigger, and thereby your chest will look “smaller” in proportion. However, the PN will never disappear completely. Only surgery can get rid of it (unless you’re still in puberty). Also, you’ve been at it for just a month. That’s NOTHING. You need to train for much longer to see serious results.

      • Yeah, that’s true. It will take a while to notice any change. Dude, you mentioned about DB flyes to work on the inner chest muscle. Is it on a flat or inclined position? I have been avoiding all the work out routine using the flat bench except for triceps barbell press.

        • Oskar Faarkrog says:

          I prefer the flat position.

          • Hi Oskar. Thanks for the reply. My chest is slightly in a slant shape because I did chest dip last time. It made my PN even worst. I have stopped doing it a few months back and just a month ago I started inclined chest press. I can see a great development on my upper chest and overall my chest becoming better. However, my lower chest is still slightly sticking out. Is there any workout to burn lower chest muscle? If I do chest fly, will it make it worst? How about shoulder workouts such as upright row and shoulder press? Will they make my PN worst?

  149. Hunter julien says:

    So should I only do diamond push ups everyday and then I will see improvements

    • Oskar Faarkrog says:

      I can’t guarantee you improvements since everybody responds differently, but from what I’ve heard from other skinny-fat guys and from my own experience, diamond push ups will improve the appearance of your chest.

  150. Alexander Jackson says:

    Nice article, I was just wondering besides diamond push-ups, what are some exercises u should do and some that you shouldn’t because they make the gyno look worse

    • Oskar Faarkrog says:

      Avoid flat bench pressing since it makes the lower chest bigger. (Basically avoid any exercise that emphasizes the lower chest).

      Do exercises that emphasize the inner chest and the upper chest. You can never isolate the upper and inner chest fully, but by doing exercises such as diamond push ups, flyes and incline presses you can emphasize growth in the inner chest and upper chest, while minimizing the growth in your lower chest. By doing that consistently, the shape of your chest should change. With that said, the gyno will still be there, but in my case nobody notices it anymore besides myself.

  151. Hey Oskar,
    I 29 at the moment, and I am exactly as you were few years back, skinnyfat with 20+ % bodyfat and type 1 gynecomastia that I am dragging from puberty. I’ve always had skinny wrists and ankles, to the point of bones sticking out of my wrists, while at the same time having these huge fat lumps over my hips and on my belly. When I was around 20 I figured that my puffy nipples aren’t going away, and before that I always thought it was merely a side effect of being slightly overweight. That was the time when I figured I needed to solve my 2 big problems: skinny-fatness and gynecomastia.
    I decided to focus on cardio thinking that a person with a terrible constitution such as mine would never get to the point of having a nice masculine body, so a skinny one with normal body fat % sounded better that what I had at the moment. Also I thought my gyno would be less noticeable with a skinny body since I was still hoping that the puffy nipples were mostly fat which would reduce with getting skinnier. I was soooo wrong! Well I started to enjoy running, I even got good at it, completed a couple of half-marathons (last one a week ago, 1hour 35mins, my personal best :) ).
    But … both aesthetic problems I had 10 years ago seemed to be still hanging around. To be honest as much as I enjoy running I tend to get injured easily, I can say I experienced all the common running injuries, which made my running schedule very inconsistent. You know when they say, if you are running regularly you wont get fat? Well.. not me. I am so hungry after training to the point of not being able to control my appetite, so I actually eat more then I usually spend. Also I must admit I am a junk food addict, sugar, cakes, that kind of stuff. And with all the inconsistency in my running because of the frequent injuries I actually never got below 20% body fat, even though I am able to run 21 km right now with fairly decent pace.
    Now I know that I took a wrong approach to my problems. Instead of running I should have started working out, concentrating on my upper body which I totally neglected.
    I kinda got used to the gynecomastia. I learned to hide it well, I wear mostly dark clothes, larger shirts, and when I am in an inevitable position that I have to remove my shirt in front of other people I just turn around, pinch them as hard as I can, then remove the shirt. It gives me couple of minutes of hardness on the nipples, though if it is hot they get back to puffiness pretty quickly. (If I am at a beach or swimming pool I just run to the water as fast as I can)
    I was hiding it (and still am) for a long time because it was a huge self esteem blow for me, but I decided to start being more open about it, at least with the closest people around me.
    I found your blog couple of days ago, read most of the articles, and I think I felt a sense of relief, a revelation maybe, that a guy like me can actually get transformed! I am definitely starting those diamond push ups you mention (cant do them yet, tho I can do 15 normal with my current crappy fitness level, will start building up from those), pull ups (cant do a single one atm, will start with negative ones first), though maybe the biggest challenge will be getting my diet in control, being a junk food addict. Any advice you may give about that I would really appreciate it, though I know it is mostly a mental issue, just have to stay strong.
    I am loving the blog btw, I like the way you describe everything in such a detail, and even more I like that fact that any skinnyfat person can get where you are now without actually stepping foot into the gym!
    Wow I am sorry about my ramblings here, started writing only mention that I can totally relate to you and your success gives me a great hope, and it turned out a whole new blog post :)

    • Oskar Faarkrog says:

      Thanks for the long and detailed comment!

      Your comment shows the exact reason to why I don’t recommend skinny-fat guys to focus on cardio. To transform the skinny-fat bodytype, you must gain muscle and lose fat. Fat loss can be done by nothing but diet, and muscle gains are done through resistance training.

      My advice is that you read the articles in the Start Here section, and implement the advice. Results will not be fast, but if you stick to it, you will look like a new person in a year or two.

  152. @ oskar same here…having a great lean physique ..proper abs ,but also have this minor gyno which is destroying my chest and confidence . yesterday i went to a doctor and he says its nothing just an illusion,but i know its there .i can feel it but here is one more thing..its more in left nipple as compared to right. i will aslo try this biofreeze and will let you know,hope it works..and keep on the hord work brother..people like you keep us motivated :)

  153. Hey Oscar, My doctor said that my gyno is mostly Fat tissues. I’m not sure if I should lose fat by doing cardio and train or Train and gain weight (fat) to hide it.

    Great Article btw!! Your chest looks good

    • Oskar Faarkrog says:

      Thank you.

      Lose the fat. Gaining fat will just make you miserable.

      • Wouldnt that make my PN look more prominent ?
        Yesterday I have tried some Diamond pushups and my chest was looking better but today my shoulders are very sore so I’m only able to do like 3-4 diamond pushups haha, should I still do my 4 series today or wait tomorrow? Because yesterdays I was able to do 12-14 reps for 4 sets.

        • Oskar Faarkrog says:

          If you’re not used to training, it is normal that you feel sore. Just do a good warm up, then do your training (however, if it hurts after you warmed up, then stop).

          Losing fat can make them more prominent but it depends. If you also have fat in your chest, then losing that will make your gyno less severe. However, if you dont have much fat there, losing the fat around your waist will make it more noticeable. With that said, you shouldn’t base your decision on that.

          Instead, think long-term. If you lose the fat, then build a lot of muscle in your upper + inner chest, shoulders, arms, traps and lats then your puffy nipples will be much less noticeable and you will feel wayyy better.

  154. Hey man,

    Stumbled across this and I have been working my upper chest because it looks awful with PN. My question is there any way reduce the size naturally?
    Also if I am shirtless it spoils the look of my chest, the moment I stimulate it, it gets tiny and my chest looks extremely fit. Is there anyway naturally to keep it in this position?

    • Oskar Faarkrog says:

      The only natural ways I know are the ones stated in the article. It will never disappear without surgery, unless you’re still in puberty – in that case it might.

      To keep your nipples looking erect, check out BioFreeze which I linked to in the article. It works for a few hours for me and another reader of this site. It basically makes them cold, as if you were in cold water.

      • Thanks a lot Oskar. Also your chest in the picture above looks like you don’t have PN. Is it like this normally or did you stimulate it for it to look super tight? I am sorry if the question offends you, I would like to know since I suffer from PN.


        • Oskar Faarkrog says:

          Good question. I don’t have PN, but the reason to why you don’t notice it is a mix of the following reasons: a lot of muscle mass in inner/upper chest, low bodyfat, good lighting, my bathroom doesn’t have heating and I did diamond push ups 1 hour or so before the pic.

          Furthermore, I always had a mild case. With that said, if it’s hot outside you can see my PN.

          • Ah thanks a lot. I tried biofreeze. It didn’t work for more than 10 minutes. I applied the entire 5gram sample pack. Any other alternative?

            Too bad it is always hot here, I will have to resort to diamond push ups then. My BF% is 18.2. How much should I drop it to? (To eliminate fat in my chest).


            • Oskar Faarkrog says:

              If you have fat in your chest, you should lose that first. It differs for each person when the chest fat is lost (you can’t spot reduce fat), but I would guess around 10-12% BF.

              Besides what’s already written in the article, I don’t have any recommendations for reducing the appearance of your gynecomastia.

              • Hey Oskar,
                Wanted to get back to you. I tried this for a month and can confirm it looks much better and pretty normal. I kept a routine of chest workouts twice a week consisting of – Incline D/B press, Incline smith machine, Machine flyes and diamond pushups.

                Although my chest appearance does not look perfect as in the outside area of upper chest looks defined where as the middle and lower outside region does not have the definition, probably due to the lack of flat and decline presses. What do I do for this?

                • Oskar Faarkrog says:

                  Hi Alan,

                  I’m glad to hear it worked!

                  Do you still have fat left in your chest? That might be the issue.

                  With that said, if you have gyno, you will most likely never get that perfect square chest look, but you can get somewhat close.

  155. I heard letrozole reduces the amount of Estrogen which helps reduce the amount of puffiness in the nipples. Do you know if this is true?

  156. I have a pretty muscular chest but it looks awful with PN. it looks fine when my nipples are hard.

  157. how well does the biofreeze work? I’ve tried other things to keep them hard for periods of time but they dont seem to work. any advice?

    • Oskar Faarkrog says:

      For me, and another reader it works for 3-4 hours (makes the nipples small similar to when you’re in cold water). But, 2 other readers have commented that it doesn’t work for them, so all you can do is give it a try and see how it works for you.

  158. Hey Oaskar nice guide. I wanna ask you some questions. I am 20 years old and only my nipples are a little bigger and they poke out a litle bit. Im working out daily i have a good body. But when i wear a shirt my nipples are taking all the attetion.haha. So i was wondering if you think its a good idea to take a syringe and just pull out the liquid my niples have? I know it sounds freaky but im really desprate.. (sorry for my bad english)

    • Oskar Faarkrog says:

      Don’t use a syringe! It’s not liquid inside your chest, it’s a lump and/or fat. A syringe won’t help in any way.

  159. Hi,thanks for the great article! This was really motivating.
    I have to ask you your opinion on using protein shakes.Do they speed up the process,and make the chest look less flabby?

  160. Carlos Hester says:

    Hey Oskar I really like your article. Also I just wanted to ask that I have had man boobs since probably around 4th grade and now I am in 10th and I still have them. I have just recently started working out like around 7 months back. I just wanted to know how do you know for sure if you have gynecomastia. I need to know because I’m also insecure about my chest and want to know if I should go for surgery. Also I am 15 right now.

    • Oskar Faarkrog says:

      Hey Carlos, if you’re lean all over, but you still have manboobs, then you most likely have gynecomastia.

      I would wait with surgery for a few years. There’s still a chance that it will go away on its own if you’re in puberty, because of hormonal changes.

      • Carlos Hester says:

        Alright thank you a lot I’m almost over with my puberty according to my doctor, but I know for a fact I am not lean all over and I am over weight a little bit. I’ll see if I still have the man boobs after I get a little older and lose more weight and get leaner.

        • Oskar Faarkrog says:

          Definitely get leaner first.

          • Hi Oscar
            my name is clement and im 16yrs old.i stared to have PN when i was about 13 to 14yrs but i didnt take it src.i manged to change my body look by lossing fats and i lost lots and lots of them,i even have a well shaped 6pac,but my PN are still there,even i do push ups as many times as possible,they are still there.funny thing is that when bathing my PN shrink to a shape which i love them,after bathing im back to scare one….plz help brother

      • Carlos Hester says:

        Also one more thing, I have been working on my chest so that even if I have gynecomastia atleast it will look better. Is this a bad idea because I heard that if you have gyno and work on your chest your chest will just get bigger and it will look worse, is this true and should I keep working on my chest? Thank you

        • Oskar Faarkrog says:

          Workout your inner chest and upper chest (diamond push ups are great for this). Keep lower chest work to a minimum, since that will just make gyno look worse.

      • renz valmonte says:

        Hi Oskar I am 14 years old turning 15 next month and I just wanted to know that I have puffy nipples am I going to a phase or like my harmones changing? Should I buy the biofreeze cause my nipples show out when I wear a t shirts it’s embarrassing

        • Oskar Faarkrog says:

          Hi Renz,

          If you’re still 14, there’s a good chance it can go away by itself! Just eat real, natural foods, exercise often and avoid junk/sugar/plastic at all costs. Don’t drink water from plastic bottles and don’t store your food in plastic.

          The biofreeze is a good short term solution if you’re embarrassed about puffy nipples. For me, the puffiness goes away for a few hours when I use it. You can easily reapply it if needed.

  161. when i use biofreeze my nipples shrink for about 5 minutes then go back to normal but i still feel it

  162. I tried the biofreeze stuff and it did not make nipples smaller, harder or colder. Only redder.

  163. I think I got gynecomastia but I got it after recovering from a crash diet. I didn’t even know that the diet I was doing was called that. How did you get it?

    • Oskar Faarkrog says:

      I got it in puberty because my hormones were messed up (high estrogen, low testosterone). In most cases, the gynecomastia goes away after a few years, but mine never did.

      • wha

        • i dont have problem of chest i only have only PN i have slant slant chest bt pn r there so what to do for that . it will go by diamonf pushups?

          • Oskar Faarkrog says:

            Unless you’re still in puberty, it won’t go away, but doing diamonds can reduce its appearance.

            • Hey Oscar I am 16 years old and I am facing problems with my chest I had noticed when i was 13 but i thought it was just coz of me being fatty but even when i lost w ton of weight the fatty chest still was there, If i follow your tips can I reduce the size of fatty chest ?

              • Oskar Faarkrog says:

                Hey, if you have REAL gynecomastia and not just fat, then my tips will help you reduce the appearance of it, although not eliminate it completely.

                Use your chest as motivation to get in your best possible shape. Read through the articles here, lose fat and build your whole body up. That will take attention away from your chest.

  164. Hi Oskar,
    So you feel flyes help bring up the inner chest?
    I mainly do incline bench press and so my chest is getting big on the upper and outer parts, but not the inside.
    I will try them for some time as finishers.
    ( your chest looks really good )

    • Oskar Faarkrog says:

      Thanks Joseph, that’s nice to hear after being insecure about my chest during all my teenage years.

      Yes, either do DB flyes or cable flyes to work the inner chest. You don’t have to use heavy weight on this, just make sure that you can feel the muscle work, and keep the reps high.

  165. Hi Oskar, I’m following your advise on Puffy Nipples since you posted this great article, about a month ago. I think I’ve always had a mild case of Gyno, but as I started training following your advise and dropped a considerable amount of bodyfat, my main concern at this point are my PN.

    I stopped doing regular bench press, I’m doing DPU every day (besides my training routine) and I even tried to cut out wheat , salt, and even gluten from my diet. It’s maybe too early to see results, but I don’t see any noticeable change in my PN yet, and that’s why I came to you with a couple of questions:

    Did you manage to get rid of your PN completely or just reduce them temporarily, after the pump?
    When you said there some foods that your body don’t digest well, how long does it take to be noticeable when you cut them out from your diet?

    I feel much better than 6 month ago, but I still have fat to drop and a lot of training to do!!
    Thanks a lot my friend for your articles and your advice, as usual!
    Best regards!

    • Oskar Faarkrog says:

      Hi Fernando,

      Congrats with the fat loss!

      I was able to reduce the puffiness of my nipple, but it never went away completely.

      Did you manage to get rid of your PN completely or just reduce them temporarily, after the pump?

      When I have a pump I have no puffy nipples at all, and once the pump goes away, they remain smaller than before the pump, but slightly puffy.

      When you said there some foods that your body don’t digest well, how long does it take to be noticeable when you cut them out from your diet?

      About 1-2 days.

      How long time have you been doing the diamond push ups and what would you estimate your bodyfat percentage to be?

      You’re welcome!


      • Richmcguire says:

        Interesting. From all of my biology and anatomy experience, I’ve read there is no such thing as an “inner” or “outer chest”. For example, because of how the fibers run, its like pulling a rubber band. Where is tension greatest? Obviously its equal throughout.. and thats what I’ve heard about the chest as well. Whats your take on this?

        • Oskar Faarkrog says:

          I used to believe the same thing but after years of trial and error I’m convinced you can emphasize certain muscle fibers in the chest although you cant fully isolate them since the pec is one muscle.

  166. Or just run clomid for 2 to 3 months… with real tongkat ali 1:200 on top of that… result? enormous test, manly chest.

    • Oskar Faarkrog says:

      Thanks for the suggestion PM, but I don’t need medicine. My hormones and chest are fine now, and the lump can only go away with surgery.

      • After the surgery will it disappear completely and will the PN disappear and after the sugery after how much time i can start going to the gym again means in how many days i can start my workout regularly…plzzzz replyy brother…thnksss

        • Oskar Faarkrog says:

          Ask your surgeon, he can give a much better answer than I can.

          • Hi oskar,
            im 15yr and 3months old. I am 5ft 11in 130-135lbs (I have a faded 6pack if I flex so pretty skinny) im pretty sure I dont have low testosterone(I have plenty of hair) I get 8 1/2hr sleep every night. I do 50push-up, 1 1/2 min plank, 45 second side planks and other lower ab workouts. I have had puffy nipples for about 2yr. I have been on a gluten free diet for 4yrs now because im gluten sensitive. So should I wait to do any thing about puffy nipples because it can take up to 3yrs to go away.

            Thanks for your time,

            • Oskar Faarkrog says:

              Hey Jonathan,

              I would wait until I’m 17 and save up money for surgery. While waiting and saving money I would focus on building my upper chest. When you’re 17 years old, you can reevaluate your situation. If you like your chest, use the money you saved to go on a nice vacation. If not, pay up and get the surgery. I’m getting mine soon after having gynecomastia for almost 10 years. There will be articles about my surgery.

              • Hey I don’t know where you guys live but if you can’t afford surgery in the U.S. or Europe, fly to Guadalajara or Tijuana Mexico, they have really good surgeons there that cater to medical tourism and do it for a much cheaper price, even when you consider the plane ticket and other travel expenses

                • My son has very puffy nipples, he has put on weight and he has seen consultant who said he has too much estrogen this cn be caused by diet and tap water, but I have noticed since little he chews on straws and other bendy plastic I feel this is the problem plus I did not breast feed when he was a baby because I had a breast reduction due to sensitivity. He has what you said consultant refuse to operate in uk its free on NHS, we have to wit until he is sixteen, the only worry is scaring but on Botched they did operation on adult male minimised scarring by using staple gun instead of stitching and he had no scarring after healing.

                • Flygon123 says:

                  Do you have an estimate of how much it would cost? I have gnyo but have sculpted my chest out a bit. My puffy nipples are still really noticeable though. I feel as if surgery is the only option.

      • Elijah Keever says:

        Hey I was wondering is it bad to not eat all day till dinner, And have a large dinner. I just need some advice.

        • Hi Elijah,

          It would be healthier to eat more frequently during the day. I myself eat every 2-3 hours. this improves your body’s metabolism. Eating nothing and then one big meal isn’t the way to go. I’m not an expert though. This is just from self study.
          Hope it helps :)

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