Today, a huge amount of men struggle with man boobs.
Man boobs and puffy nipples do not only look terrible, but are associated with depression and anxiety.
It’s difficult to feel comfortable in your own skin when you constantly have to “hide” your chest.
It’s even more difficult to feel happy when you avoid getting intimate with others because of your soft chest.
I know because I used to have man boobs throughout all my teenage years.
I can safely say that man boobs made me miss out on many things in life and were one of the driving forces behind my transformation from skinny-fat to jacked.
Today, they are GONE and for the first time in 9 years my chest looks exactly the way I always wanted it to.
In this article, I will explain WHY you have man boobs and HOW to get rid of them.
2 Types Of Man Boobs
There are 2 types of man boobs: 1) Gynecomastia and 2) “Regular” man boobs.
If you’re +20 pounds overweight you most likely have regular man boobs as a result of fat tissue.
If you’re lean all over your body but you have man boobs, it’s most likely gynecomastia.
- Gynecomastia = Man boobs as a result of GLANDULAR TISSUE.
- “Regular” man boobs = Man boobs as a result of FAT TISSUE.
Gynecomastia cannot be fixed through diet and exercise because it consists of glandular tissue in the lower part of your chest and not fat.
You can burn fat through diet and exercise, but you can’t burn the gland.
Gynecomastia comes in different degrees ranging from minor to severe and the gland is located in the lower part of your chest.
This gives your chest the appearance of man boobs, since the gland “pushes” out your nipple and makes it puffy.
The puffy nipples are especially 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.
To check for gynecomastia, simply put two of your fingers around your nipple and squeeze. (Put the fingers right behind the nipple like in my picture below):
If you can feel a gland moving inside, you have gynecomastia.
After checking for gynecomastia, you will fall into one of the 4 groups listed below:
- Group 1: Those of you that do not have gynecomastia.
- Group 2: Those of you who have MINOR-MODERATE gynecomastia and who have had it for less than 2 years.
- Group 3: Those of you who have MINOR-MODERATE gynecomastia and who have had it for over 2 years.
- Group 4: Those of you who have SEVERE gynecomastia.
I made a distinction between group 2 and 3 because gynecomastia can only be reversed if you’ve had it for less than 2 years.
In other words, group 2 can get rid of their gynecomastia naturally, but group 3 and 4 require plastic surgery to get rid of the gland.
- If you’re in group 2 you can reverse your gynecomastia by boosting your natural testosterone production and possibly drugs (consult with your endocrinologist for prescriptions).
- If you’re in group 3 you can build a GOOD chest without plastic surgery, but you can’t build a GREAT chest since the gland will still be there.
- If you’re in group 4 you should lose weight, clean up your diet and get the plastic surgery as soon as possible.
However, regardless of what group you’re in, you should first treat the underlying cause of the gynecomastia: HORMONES.
For group 2, that might be all it takes to get rid of the gland.
For group 3, fixing hormones through diet and exercise can build a GOOD chest and then you can get the surgery if you want to “upgrade” it to a GREAT chest.
For group 4, fixing hormones is required before getting surgery, otherwise the gynecomastia might come back again…
Hormonal Problems Cause Gynecomastia
In the classical movie “Fight Club” there’s a character called Bob who developed man boobs after years of steroid abuse.
Most of you reading this do not take steroids, but the character from Fight Club represents the true cause of gynecomastia:
HORMONAL PROBLEMS.
Having a soft-looking chest with puffy nipples is not a masculine trait.
It’s a feminine trait.
Guess what separates men from women?
And…
Have you ever wondered why professional female bodybuilders can carry as much muscle mass as some male athletes?
You guessed it right… Hormones.
You have gynecomastia because your hormones are out of whack.
Increasing Testosterone and Reducing Estrogen For A Better Physique
Unfortunately, hormones are a very complicated topic, so I will simplify it for you…
Imagine that there are 2 hormones in your body:
- Testosterone: Male hormone of vitality which is responsible for sex drive, muscle gains and staying lean.
- Estrogen: Female hormone which causes your physique to appear “softer”.
The guy with man boobs often has LOW testosterone and HIGH estrogen levels.
Living with low testosterone levels and high estrogen levels does not only cause man boobs…
It also causes other problems such as erectile dysfunction, brain fog, fatigue and inability to gain muscle mass.
Here’s a graphic showing the typical look of a low testosterone, high estrogen guy:
If you’re overweight or skinny-fat there’s a HIGH RISK that you have LOW testosterone and HIGH estrogen, since estrogen increases when you carry excess body-fat.
Why You Should Fix Hormones First
Getting plastic surgery is like preparing for a marathon.
The more you prepare for the marathon, the better you will do.
You want to do this, because a healthy lifestyle will make you recover faster and give a better looking end result.
When you get gynecomastia surgery, the surgeon only cuts out part of the gland.
If the surgeon cuts out the whole gland your nipples will go “inside” your chest and that looks horrible.
Therefore, gynecomastia may return after the surgery if your hormones are out of whack.
Just imagine spending 3,000-6,000 dollars on a surgery, then spending a month recovering only to have it return again!
Getting surgery before fixing hormones is like eating junkfood everyday just because you can get away with it… In the end it might just catch up to you.
Should YOU Get Gynecomastia Surgery?
Let’s assume you have fixed your hormones, built a lean physique and added muscle mass all over your body.
While doing all of this you have put money aside for surgery.
You have come to the point where you have to make a decision.
Before you make this decision, I want you to take a look at your chest and decide whether you actually want the surgery.
I can honestly say that I was happy with my physique after fixing my hormones despite having moderate gynecomastia.
I didn’t get the surgery because I thought it would make me happy.
I got it as a reward for my 5 years of hard work in the gym.
I wanted to take my chest from GOOD to GREAT and the surgery produced that result.
However, I was also aware that there are risks associated with surgery…
You may damage nerves and end up with a lot of scarring.
Also, you will have to take a week off from work, take pain killers to go to sleep and spend 3,000-6,000 dollars that could be spent on other things such as travelling, investing in a business etc.
My recommendation is that you only get the surgery if you don’t mind scarring and 3,000-6,000 dollars doesn’t take a big hit in your finances.
If you go in with huge expectations, you may get disappointed down the road.
Do Your Research
Gynecomastia surgery is not just something you do.
It’s something that needs to be done right.
You don’t want to mess up your chest for life because you didn’t do your research.
There are plenty of horror stories out there of guys who got it with horrible results.
This is often the case when you get it done through insurance, health care or a welfare state by a regular surgeon rather than a “real” plastic surgeon.
These surgeons don’t care about the aesthetics of your chest.
They will just do what it takes to cut out the gland and that’s it.
This often leaves a big scar and in some cases a chest that looks worse than before the surgery.
In contrast, a plastic surgeon is trained to fix your chest without making it look like crap.
You want to find a surgeon that can show you hundreds of before-after pictures of previous clients and who has a great track-record.
Be open to fly to a different country if you need to.
I know a SFT-reader who flew from the UK to Poland to get his surgery.
It ended up being much cheaper and he was happy with the results.
My Gynecomastia Surgery Experience
My surgery was a simple, pain-free 1 hour procedure which cost me around 2,200 dollars.
Two nurses gave me local anesthesia and then they made a small incision under my nipples and the surgeon pulled out the glands which you can see below:
I could see the whole process and I could only feel a gentle pull on my chest once in a while.
Once I was done I could see my chest with ZERO puffiness for the first time in my life:
I was ecstatic!
After surgery, I spent about 12 days relaxing, wearing a compression vest and taking pain killers but after that I was back at the gym doing my regular workouts.
Here’s a recent picture of my chest after being back in the gym for a few weeks:
And here’s one taken a week or so after the surgery:
And finally, a comparison picture:
The red spots were a result of wearing tape for 12 days.
Also, keep in mind that the both pictures are taken close-up from the worst possible angles to show the difference.
No puffiness, no scarring, no man boobs and a recovery period of just 12 days. I couldn’t be happier with the results!
(For those of you from Denmark, here’s a link to my surgeon’s clinic)
Conclusion
Some of you reading this, cannot afford to take out 3,000-6,000 dollars and spend on a surgery.
This will often make you tempted to look for a “quick fix” such as drugs or hormones that will remove your gynecomastia.
I’ve done a lot of research on this back when I couldn’t afford surgery and the conclusion is that unless your gynecomastia is RECENT, drugs will not help get rid of it.
And surgery is great and will help you, but is not a NECESSITY unless your case is severe.
I’ve had minor gynecomastia for 9 years now and while I was unhappy about my life for the longest time, it was not only because of gynecomastia.
It was because I ate crap all day long, got black-out drunk twice a month and didn’t workout.
If you can’t afford surgery, focus on leading a healthier lifestyle while building up your chest to the best of your capabilities.
You can make BIG changes to the overall physique without getting gynecomastia surgery.
You may just find that once you’ve worked out for a year and saved up money, you don’t even want the surgery anymore…
Also, having a minor or moderate case of gynecomastia is only as bad as YOU make it.
If you feel insecure about it, other people will pick up on that.
If you don’t, they won’t even notice.
Be proud but stay hungry,
Oskar Faarkrog
Kane Sumabat: Training Is Not Just A Means To An End – It’s An End In Itself
So i am skkiny fat and i have regular man boobs but i am not 100% sure that i dont have gyno. I am 6.1 feet tall and weigh 187 pounds. I go to the gym and for chest I do incline bench press and some other machines(should i do incline with dummbbels to) i tried to bulk and i gained weight but i cant see good results i think that i only have more fats now. I usualy eat whatever my mom cooked but i dont know what i should eat and what i dont(i dont use whey protein or any supplements). I never tried any diet and even if i wanted to i dont know how. I would never go to surgery. I dont know anything about hormons but from what i read now i guess i have more estrogen. I dont know should I go cut to be just skkiny and thet bulk or just contiue to eat so far. Can you help me and what should i do next?
So I think that I have regular man boobs but I am not 100% sure that i dont have gyno i am going to the gym and for chest i do incline bench press and some other exercise i dont want to do surgry and i didnt try any diet even if i want to i do not know what to eat and what not to I am skinny fat i try to gat some informations for regular man boobs but everting i get on tik tok, google or youtube is just gyno and i dont know what diet is for skinny fat can you halp me
This is an excellent article, but as most gynecomastia articles around it doesn’t address one topic that it’s crucial to understand why many guys have it: genetics. There’s a predisposition to it, and some times it’s hereditary to some extent.
Of course, as you stated, hormones can go whack and that’s one of the reasons why gyno develops but the hereditary genetic factor is very important.
Hey Oskar
So I got the surgery done about 3 months ago in late Feb. I wanted to say is WOW ! After all these years I knew I had something under my chest since I was like 12. My glads were say smaller than yours I wish I could post a pic of them. They look like chicken nuggets , thats how small they were but you know what I still have chest fat !!!!!! It’s driving me crazy it looks way better dont get me wrong ( smaller man boobs). I also forgot to mention I had varicocele. You think I still have low T and my fat distribution is terrible. Somehow i have visible six pack !!! but still chest fat … Do you think I should stick to just body weight training ? This is so annoying man … The only weight training I do is circuit style. crush grip push ups / bent over rows/ goblet squats….. high reps 12- 15. ..
Great website and appreciate you helping people out and posting up all your experiences with gyno.
Go “clean/raw” vegan for 7 days. The change you will see will astound you. Meat is full of hormones. Make sure you use high-temp natural oils like non-gmo and organic coconut oil. Or, my favorite, grape seed oil. Plus, the most important part, eat tons of fresh raw veggies, legumes, and organic fruit. And, don’t forget the healthy fats like nuts and seeds. Trust me, I lost a pant size in a week. Ive switched to 100% vegan and don’t see the need to go back. Needing animal protein is a myth and b12 is synthesized through having a healthy gut.
Cheers!
I’ve experimented with vegan dieting. It doesn’t work for me. I started feeling weak and low on energy and losing muscle mass after about 3 weeks.
With that said, I do believe that the vast majority of your food should be plant based and that meat should be high quality and eaten in moderation. Rice and fruit make up the bulk of my daily Calories and the meat I eat is usually quite expensive and of high quality.
Perhaps the reason to why you feel so great isn’t because you cut out meat but simply because you replaced low quality meats with nutritious carb sources? How long time have you followed the vegan diet?
Hey Oskar!
I’m currently in Denmark and I want to have my gyno surgery done. I would like to ask you a few questions about your experience.
I just have puffy nipples, it is not extreme but bad enough so that it has bothered me since I was 12. With cold weather my chest looks ok because the nipples are contracted but in hot climates it doesn’t look good and it physically bothers me.
I’ve been to one gyno doctor and to a endocrinologist and both confirmed that it was gland. Also whenever I loose to much fat and increase my pecs at the gym it makes the puffiness more prominent. One of the possible reasons for having develop gland is the fact that I had one testicle removed at age 10 and it could have caused hormonal imbalances, can’t be sure though. Now my hormonal levels are ok.
Now I’m in my late 20s and I’ve had enough, I would like to start enjoying the summers, hot weather and being able to buy whichever shirt I want tbh. So my questions are:
1 – How much experience does HC Andersen in Odense have in gyno surgery?
2- Do they try to make the chest look good by selecting how much gland they remove or they just go a remove all of it no matter what? From what I read the most specific surgeons in this topic (usually located in the US) claim to target all of the gland but sometimes they sculpt it so you don’t get inverted nipples and weird shapes.
3 – How many times did you had to back to the clinic after the surgery? I am based in Copenhagen but Odense is only 2 hours away, do you think is feasible to go and come back in the same day of the surgery?
Best regards and thank you for sharing your story.
Dan
Hey Dan,
I highly recommend you get it done at HC andersen with Jens Pilegaard. He has lots of success stories.
You can call him and ask about all the specifics and I’m sure he will answer you
Hey man…I have same prob of gynecomastia…..I have been doing chest workout for quite a time and I am seeing result in my upper chest but its kind of getting heavy……also I do wide hand pushup,decline pushup,incline pushup.. And bench presses too…..so what’s ur advice …please need help
Very helpful article!
But how yoy reduce estrogen and “fix the hormones”?
Hey oskar! Feeling great to heard about i wasnt the only one to suffer from gynecomastia.im 19 yrs old now.it started when i was 16.. on both sides of my chest ..earlier it used to hurt on touching area..surprising is that my right side got resolved within a year but the left side still remains..this had lowered my self esteem ;i cant enjoy the things i want eg.swimming ;walking openly without wearing inner with friends etc..well im not fat guy im a bit skinny .so it get easily noticed even during bathing..i currently do 15 pull ups and 25 push ups everyday ..still not able to get rid of it sometimes i feel it wasnt big enof though i find it matter of shame in family..what should i do
Hi bro, Just wondering where you got this 2 year figure from?
Hey dude i had the severe case of this 7 years ago the first operation was not done properly then had to have another to correct one side now years later due to bad diet i have gained weight and they have come back one side is bigger then the other. I am going to go for surgery again but have changed my lifestyle and diet I have started to use crosstrainer 3 times a week for 30 mins. I also am working out at the same time. Is it ok to work out at the same time or shall i just do cardio? and will building chest not make the breast look bigger? What shall i avoid? And can I eat junk food at least once a week?
Hey Oskar I think that I too have puffy niples ,so I am experiencing this from last 3 years and what should I do get it relaxed and backed to normal.if u want I could send you some of my pics.
would removing glands improve the tt levels too?
I don’t think it would since the glands are a result of the hormonal imbalance and not the cause of it.
With that said, removing the glands will make you feel more like a man and that can indirectly improve your hormonal balance since the brain and body are connected.
Hey Oskar!
Great article! I read this today as i have been suffering from gynecomastia for around 2months and i guess i fall under the second category. However, i feel the gland only on my right chest and my left chest is perfectly fine. I went to my family doc and he said that it is mastitis and should go away within a week or two (it’s still here after 2months :/ ). I can feel that the size of the gland has reduced though. Almost everywhere people have said that the only way is surgery but here seeing that i am in category two and it can be reversed was pretty motivating. Thanks and would like to know whether you think its reversible for me.
If you’ve had it for less than 2 years you can reverse it but you need to jump on a proper diet plan and training program as soon as possible since time isn’t on your side.
I’ve given an introduction to both of these in this post:
https://skinnyfattransformation.com/puffy-nipples/
If you’re interested in a complete diet plan and training program customised to your individual situation and goals, you can apply to my coaching program on the link below:
https://skinnyfattransformation.com/coaching
Thank you :)
can i do dips,dips is exercise for lower chest but you said that we should only train upper chest so i was wondering can i do dips,i will also work on upper chest?!?!!?!?!!!?!?!
hi oskar,
how is you chest now after a year or so of your surgery? are u still happy with the results?
thanks,
andrew
Hey Andrew, it’s still great, couldn’t be happier!
I am doing right now upper chest incline dumbbell press incline flyes incline close grip hammer and heavy incline one dumbbell only incline and doing lot of diamond pushups idk can i do dips you said that we should not train lower chest or do any flat benching but you were doing dips and dips are exercise for lower chest i really dont know i am 15 years old 182 cm tall i weight 74 kilos i was 82 kilos then i lost a lot of weight i was eating to lees calories and i got in phase where i was 69 kilos with man boobs still there and so fucking skinny arms then i bulked for 3 months i was eating shit food and i was training like crazy and i got 84 like i was drinking milk,yogurt almost everyday i ate a lot eggs too and meat and junk food now i went on 1 month cut clean cut no starving eating eggs almost everyday bananas i am not drinking milk or yogurt i am eating peanut butter chiken breasts and fish sometimes drinking 4 liters of water everyday i make sure its not from plastic bottles and i got 74 kilos when i bulked i did some clean muscle now i am 74 kilos stuck here still with man boobs idk what to do anymore i can send you a picture if you want because i really need help i am trying to get rid of mboobs for almost 7 months this is my second cut and this cut was really clean and had lot of healthy food i wanna know what food is high in estrogen so i can avoid it and what food is rich in testerone so i can eat it ..and can i drink milk and eat those dairy products?? i am strugling with that wanna know from someone who knows it can you please tell me and can i eat eggs everyday and is banana bad and also nuts what about them ..idk they say some fruits are bad idk,thank you for your time to read this you are only person that can help me i can send you a picture so you know where am i at i am 15 i got this somewhere at 13-14 years old not sure i am going to gym 5 times a week and i am working about 40 minutes to 60 minutes i really need help and i dont know what to do anymore i read so much about man boobs on internet i think i dont have low testerone like i got hair on my body a lot my arms are not that skinny i always had strong and bigger arms before i am going out everyday playing basketball and other stuff with friends sometimes i know to stay in house and play games but its not often i dont know does masturbating effects on testerone so this is all what i have to say thank you so much man and keep lifting weights you have really good body and you are my inspiration,and sorry for bad english..Have a nice day :)))
Hey oscar…i did my gynecomastia surgery 2days back…happy with the results….bt i still feel i lost my muscles too with the surgery..now my chest looks almost flat with little chest muscles…just want ur guidance to develop my chest mucles..iam working out in gym for last 2yrs…bt stl need ur guidance to develop my chest…and nw i cant too take steriods to increase size…really need ur help man to increase size nd build muscles
Hello, Im a 16 years old boy, and since i was 10-12 years old i was a very fat kid, when i turned 13 i noticed my body getting thinner. But when i turned 15 my body started getting fatter again and maybe because of fast metabolism, but my chest area is not getting smaller at all, and theres this birth mark like line on top of my chest and and hips. Do you think im just fat or do i have Gyno? Ive done a few research but cant determine whether i have one or not.
Hi Oskar,
This is most illustrative article I have read on gynocomatia till date. Life is fucking miserable with gynocomatia.Can you tell me how your surgeon avoided scar and maintain aesthetics of chest?
Salim
Hi there. I’m Virat from India and I have been suffering from moderate gynecomastia for 3 years. I’m 17 years old.
My question is: How much time will it require to build up a GOOD chest for me?
Hey Oskar hi bro i am an 18 year old guy and im super fat for my age at87 kgs and got man boobs which i accumulated over the years due to asthama medicine .So surgery is out of my option as my parents wont agree as well as in India its pretty costly i gueaa. Well yea so what im asking is do you think there will be some kind of diet plans along with gym exersises for getting tid of this manboobs its just that u get tired after getting teasd aboout these fucking shit for 15 years … So ill ne glad if you can help me out
Interesting read Oskar. Do you think endocrinologists are more likely to prescribe TRT than a GP? I’ve no interest in purposely forcing my test levels down, as I am about health. Just wondering if the endocrinologists are a bit more understanding.
I’ve gynecomastia, but also suffer from bouts of fatigue, depression, anxiety and my strength gains are absolutely terrible. I find myself going backwards half the time and I train heavy triples, doubles etc. I had my testosterone checked last year and it was 390, but my doc said that was completely normal. I eat vegetarian, but still consume a wide range of fats. Thanks.
Yes, endocrinologists are usually more knowledgeable and thereby are more likely to prescribe TRT than a GP. (Although many of them are still clueless).
You got all the symptoms, but 390 is a tricky number since it isn’t super high, but at the same time it isn’t that low either.
Thanks for the quick reply. I’m going to get a referral to see an endo today and try to sort out my hormone issues before blowing 5 grand on an operation.
Life gets fucking miserable with gynecomastia !! Could you list me a months food diet Oscar?
Hey Shambo, you can order a customized diet plan here: http://oskar-faarkrog-fitness-store.myshopify.com/collections/frontpage/products/customized-diet-plan
Oskar I like get raped every single day! I. Just no guts to end life , I have been doing the best I can to reduce ,example: I couldn’t do a. Single push up but now I can do 10sets of 10 push ups that makes it to 100 and I haven’t got that good results. I’m ready to do anything to get rid of it! And do you think I. Should go on for a surgery? And yeah I jog 2 kilometres everyday and my calf muscles have toned greatly ,reduced my tummy but my chest is hopeless I’m so much depressed please help me!
Definitely save for surgery if you aren’t seeing results. It’s worth the money.
Hey Oskar, congrats on the results you truly earned it! So I was born with shitty chest genetics and diagnosed with pseudogynecomastia, my chest not only has extra fat but my pecs are noticeably uneven. I underwent liposuction July 2015 and saw a large improvement but there still seems to be excess fat particularly on my left pec. I was something of a pothead/occasional gym goer before my surgery and ever since I haven’t smoked in four months and have been working out 5 days a week and keeping a close eye on my diet. Problem is I’m still unsatisfied with the results on my left pec and I know that it’s not just going to go away. I just found out about you and your tips on diamond push ups and low cable flys will certainly be incorporated into my workout. I suppose my question is should I keep working out and give myself more time or should I book a consultation with the plastic surgeon and express my grievances if you will?
Hey Oskar! Love the way you put out every single detail in this article. I was a fat child since the age of 12. At 16, I realised I had man boobs and I figured I had to do something about it cuz it was very embarrassing. Wouldn’t go swimming with friends and wear dark coloured t-shirts just to hide the puffiness. I decided to hit the gym when I was 18. My doctor told me to wait out a few years cuz it could be hormonal. I’m 21 and I’ve been working out for 2 years now. My body is lean, expect my chest. The puffiness in the lower chest is still there. Moreover, the chest is kinda bouncy. I’ve been doing incline, decline flyes since a while, can bench a good 200 pounds,cable crossovers, diamond push ups, dips, but the chest still remains the same. Follow a good healthy diet, and I supplement only with a protien shake. I’ve lost hope brother. Don’t know what to do anymore. Can’t really afford a surgery right now. So my main goal is to just shape the chest up for it to look better. Love your transformation brother. Could really use some help
Hey Oskar, I suffer from Man Boobs, I can feel some gland moving around my nipples and they’re protruding as well but when I went for an ultrasound, the doctors weren’t able to detect it.
I had blood tests for hormones as well and the report was normal as well.
So, I just wanted to ask you that can man boobs made of fat be protruding or having stiff nipples is common with fat tissues based man boobs ? or should I get the stuff rechecked ?
What’s your opinion on flat dumbbell fly?
Do incline instead.
Hello Oskaar,congrats for having the surgery done,I have a very very important question for you regarding a certain training method,which has worked wonders for me,now I know you are a big proponent of doing overreaching cycles during bulking and easy cycles during cutting,so here is a program I found.
Its a program from Stew Smith which is called push up push/pull up push for increasing reps of bodyweight movements,it is basically a program that has you overreach for 10 days and then rest for 4 days and on day 15 you come up with a significantly high PR,usually double if the bodyweight exercise you are doing allows you over 10-12 reps. For 10 days you do push ups/pull ups for a total of (4 X your current max),on odd days ( day 1,3,5,7,9) you do 4 sets till failure with enough rest between sets(4- 5 minutes for me),on even days ( days 2,4,6,8,10) you do the certain number of push ups or pull ups throughout the day,after 10 days of work,you take 4 days off and on day 15 you do a set till failure where you see double or atleast a 50 percent increase in your max.This works like magic,it has taken me from 15 pull ups to 34 pull ups in just 15 days.It also adds a lots of muscle. Just an amazing program,painfull,but it WORKS.
You always encourage us to not be afraid of overtraining,and to train hard,and god knows I wanna do these cycles back to back,but Mr. Smith forbids that and tells us to do it only once in a while,WHY????????????? I mean if you have successfully increased your performance,does not it mean that supercompensation has taken place and there is virtually no chance of overtraining with it? It seems amazingly auto regulated to me.
So,my question to you,can I do these cycles back to back? Can you think of any type of injury that might be ssociated with ths? Thanks in advance.
Great progress man. Do you have any progress pics/videos?
I would take it easy for now and listen to Stew Smith… Don’t get greedy when it comes to gains. You just made amazing gains, take it easy now, and then do a cycle again in 6-8 months or so.
Hey Oskar,
Been a while since Ive visited the site. Nevertheless, I have always followed your advice closely about a year ago (when I ve found your site). Thank you for that!
About 3-4 months ago Ive stopped completely training 6 times per week and my training was like this every single day : (pull ups 16 max, push ups 40 max, and squats). I saw your video on reducing reps to grow muscles and Ive decided to take it slow. I did it but still I felt it was not suffice, and I was thinking of going into weight training. Where should I begin? Also, how much proteins (or calories) I should be taking during my bodyweight training and how much I should be taking during my weight training? I feel like the current diet I have is only maintaining my body weight, without actually growing and also the bodyweight training is not helping me shedding any flabby areas (i.e.arms). Do you have any idea to lose the flab?
Thanks
Sam
Hello Oskar. I have been following your website and have pretty good results so far. I still advice on something. Should i still continue to do your basic body weight routine (2-4 sets of push-ups, squats, etc.) during phase 2 when I’m doing the Greyskull LP program and if yes how many times a week? Thanks for sharing your experience with us. I really appreciate it.
You can do that, 2-3 times a week, but start with the Greyskull alone, then add my BW routine 1 month into it.
Hi Oskar,
Great results and congratulations for taking such an important step!
I’m considering the surgery myself, but I’ve read so many accounts of people having problems with scar tissue build-up, especially under the nipple area, onset in the 8-12 week timeframe.
How has your experience been with scar tissue?
Erik
Thank you Erik, so far the only problem is that my nipples are still very sensitive (2 months after). I don’t know if it’s permanent nerve damage.
Thanks a lot oskar. Your article is indeed uterly interesting and pretty enlightening. What is not 100% clear for me yet is how to diagnose the gynecomastia.
By squeezing i dont fell that shift you mentioned but from the look of my chest i would say a have that problem. Is there any ohter way to make sure? Which kind of doctor should i ask?
congrats for your progression
Btw, i’m the tipical skinny fat guy with 77kg, 21% body fat
Thks once again
Hey man just curious as to what kind of exercises you do specifically to work out your upper inner chest area?
Congrats on the surgery though!
See my YouTube video on chest training
My bad I missed that. I appreciate the help you put out there for us man! Thanks again.
your results are really impressive.i had gynecomastia surgery on dec- 2013. but i am not happy with the results.i have lost arnd 4-5 kgs of weight after surgery.now i am 60 and i am 165 cms.can u please help me.if u want i can send u some pics of mine
Why are you unhappy?
What exactly do you need help with?
the left side nipples still look puffy and the chest is not that much masculine although i have manged to lose 5-6 kgs of weight
You had gyno surgery, but one side is puffy?
If that’s the case, it sounds like your surgeon did not cut out enough gland and perhaps he should have done liposuction too.
I suggest you ask for a correction. You shouldn’t accept a result like that.
After struggling to cut with calorie counting for the first time in years I’m gonna attempt your method and just eat 2 big meals a day. Been about 3 days already and it’s a lot easier this way. I honestly feel more normal doing it like this. I just base my diet on certain foods and that makes it easier. The frequent calorie counting led me to binge on weekends and I have been in that vicious circle of yo-yo dieting since last summer. Hopefully I can keep this up and can cut 20-30 pounds by summer before the bulk/recomp!
To anyone just starting out or is sick and tired of counting calories just follow oskars fat loss guide. It will be mentally easier on you while dropping fat. The last thing u want is fat loss causing unnecessary stress on ur mental health. Focus on 2-3 good meals a day.
Anyways Oskar looking forward to more articles and tips. Best site ever! Only site I’m browsing now for nutrition and training tips. Keep it up
Thanks for the comment, I appreciate it. Good luck with your summer fat loss!
Hey, great article as always! Thank you man, this place is such an inspiration to me; I have a long journey ahead of me but I’m going to get there. I love coming on here.
Great to hear Daniel!
I had my gynecomastia removed a couple of years ago, and since then, my nipples feel weird when touched. Instead of a pleasant feeling, they feel numb and sometimes even itchy when touched.
While I still feel like it was the right decision to get them removed, it’s something to consider for those thinking about getting surgery.
Since your glands were a lot bigger than mine and the surgery likely damaged more tissue and nerves, I’m curious, do you experience any of the same symptoms?
Moe, my nipples are more sensitive now when I touch, but each day they hurt less. It doesn’t bother me at all right now. No itchiness or numbness here.
Your chest looked fine before the surgery.
It’s good that you’re happy but my advice is not to search for perfection. At some point you can develop a futile obsession with having the perfect body.
I have puffy nipples as well, and while they’re starting to be less noticeable as I lose body fat, they really don’t bother me that much. If it wasn’t for women, I really wouldn’t care at all.
But now I’ve realized that any women who doesn’t like me because of my puffy nipples is not someone I want in my life. The puffy nipples is like a filtering mechanism to weed out all the vain, superficial people women out of my life.
I agree, my chest looked good most of the time (90%), but in certain situations like hot weather it didn’t look good at all.
I’m aware of body obsession, and while I do have more than the average person after years of working on my physique, I do not seek perfectionism. I’m very happy with where I am now, eat pretty much what I want everyday and do what I feel like doing at the gym with no set routine…
It’s not about what women think, it’s about what you think. Most women won’t even notice unless you have a very severe case.
Wow , I’m happy for you man !
So now that your chest is flatter , will you be doing more bench pressing and all that ?
I think I have gynecomastia . But I’m not sure how bad it is, what I do know though is my left is bigger than my right , by a good amount . It has a softer/ saggier appearance . If I lean down They both get smaller but the left still appears slightly bigger . Which sucks , I don’t want to lean down too much though because I’ll get way too skinny , my question to you is should I bench press still ? I’m thinking I could build it up a bit more and then slim down ? Or should I avoid bench pressing with gyno, it would suck to just build up my chest and only make it look bigger uglier
I never bench press, I don’t want a bigger lower chest.
Take a look at my 68 days of massive gains article, it deals with chest training. Also, read the puffy nipples article
Man,this is realted to the other post
I want to ask you if I can drink water before meals?
And also,I am addicted to videogames,is that a bad habit,how can I stop it ?
Last question,can I add the 4th meal if I am hungry ? Today and yesterday I tried to eat until I start to get thirsty without drinking water before the meal and during,not until stuffed and I felt really hungry between meals.Should I eat until I am full/stuffed every meal ?
You asked me over 20 questions in 20 days and spam my site with the same comments in different articles.
Also, I told you to ask me ONE question at a time.
I’m not your personal trainer.
If you want 24/7 coaching, hire someone.
Could u help me to know if i have gyno or not by sending you a photo of my chest
because i am confused
if you can help me please send me your email to send you a photo
many thanks
Oskar, those glands were huge! :O
You’re right Ludvig, much bigger than I had expected.
Wow, Im gonna go there and take surgery but before that I have to put on some muscle. Thanks
You’re welcome.
Wow, luckily chest has always been one of my strongest points….thanks for the honesty!
After the surgery it’s one of my strongest points too now :) It’s getting better everyday.
Thanks for this follow up man.
I’m based in the uk, and would love to know of the place your reader went to in poland for surgery?
Honestly i wanna avoid surgery as much as possible, but i am overweight and have proper moobs.
I can’t tell if they’re that bad because of the weight i’m carrying or if its also the glandular fat [in addition to the fat tissue] itself.
This has been a source of immense anger and frustration for me and stopped me doing things i loved doing as a kid (was big into swimming. then hormone dump + fat = moobs)
Any thoughts? (i’m already implementing your diet and exercise advice into my regimin as of last comment i made. stopped lifting for strength, and started on volume lifts and cardio. as well as the diet recommendations)
I emailed you his contact info.
You can get your chest scanned and a skilled surgeon should be able to tell.
Keep up the weight loss. Regardless of whether you get surgery or not, you will feel a lot better after the chub is gone.
Dude your story is one to be proud of man! You came so far! Ive got like slight puffiness went to the doctor and they said it’s no gyno so I’m just focusing on losing weight and getting lean it’s just fat
Thank you Frank! Even though puffiness sucks, you should be happy it’s fat, since that can be removed through exercise and diet alone.
Your chest looks great, man! Thanks for sharing!
Thank you, this isn’t the end result though :) There’s still swelling and I’m still in the process of rebuilding my physique after losing a lot of strength.
I will share the “final result” on my instagram when the chest is ready: https://instagram.com/oskarfaarkrog/
Wow! Seeing what actually came out of your chest is gnarly.
This is one of the best health/fitness posts I’ve seen in a while. It’s awesome that you’re tackling a sensitive subject that’s near and dear to many young men, myself included at one point.
Quick question… what does the gynecomastia “gland” you speak of feel like? Is it like a hard almond shaped cyst? Or more mushy?
Thanks, and great post again man.
-Pete
The gland was much bigger than expected.
Thank you, I appreciate the compliments!
The gland is hard and when you pinch it, it kind of “slides” to one side depending on where you pinch. I never touched the gland itself though (only through skin).
Wow! Awesome article! Great work!
Thank you Joseph.
Hey Oskar! Great blog, been inspiring to read.
I suffer from PN and have built some chest. I’ve used caliper measurements to find my bodyfat at 15%, plan is to cut to 10% or so, lower if possible to minimize puffy nipples.
I’m currently 19 years old. Do you think it’s a good idea to add in armidex (considering the studies done on the subject, reducing the mass in chest by up to 50%)? It has been done on 18 year olds as well.
Wondering if it would be worth a shot, with a clean diet and lots of exercise. It seems safe!
Greetings from Sweden!
Thank you, I can’t say since I never tried it.
I would consult with an endocrinologist and get blood work done before putting any drugs into my body.
If you haven’t done blood work yet, it’s a gamble to use drugs.