LOSE YOUR MOOBS ( MAN BOOBS)

Lose Your Moobs

Build A Chiseled Chest With My Diet Plan

A lack of progress in the gym along with chest fat can indicate low testosterone levels. It wouldn’t surprise me if you said your sex drive was down also, or that you were having poor or less frequent erections. Your diet, while healthy on the surface, is potentially squelching your testosterone, and by default, your ability to put on muscle and lose fat.

You’re eating a fair portion of grain products, and wheat has been associated to higher estrogen levels (and that causes testosterone to plummet). Your fat consumption is low, and while that will save you calories, you’re denying your body one of the major catalysts it needs to produce T. You should start eating foods that are high in monounsaturated fats, such as avocados, nuts, and olive oil.

The soya milk could also be a problem. Soya contains estrogenic iso-flavones that could adversely impact T, so I’d advise moving to hemp, almond, or rice milk for your smoothies. Add some broccoli, cabbage, cauliflower, or Brussels sprouts to your salads. These veggies contain 3 active ingredients that inhibit estrogen. Finally, consider taking supplements. MACA is a root vegetable well-known for its hormonal enhancing effects. Zinc is also essential for T production. I’d recommend three capsules of ZMA before bed.

Don’t be scared to add a yolk or two to your eggs. Testosterone is made from cholesterol, and studies have shown that dietary cholesterol doesn’t raise “bad” LDL levels in your blood. Your flax consumption is a double-edged sword. A very nutritionally dense food containing fiber, healthy fats, and vitamins, it also contains chemical compounds called lignans, which are known to have a weak estrogenic effect. For that reason, stay away from these seeds.

Meal 1

- 1/2 cup cream of wheat (measured uncooked)
- 6 egg whites
- 1 slice whole-grain bread

Meal 2

- 2 scoops whey protein
- 8 oz skim milk
- 1 banana
- 1 tbsp ground flax meal

Meal 3

- Grilled chicken sandwich (2 slices whole-grain bread, 5 oz grilled chicken breast, lettuce, tomato, mustard)

Meal 4

- Smoothie (2 cups soy milk, 1 banana, 1/2 cup strawberries, 1 tbsp peanut butter)

Meal 5

- 7 oz flounder
- 1 medium baked potato
- Side salad with low-fat italian dressing

OR

Meal 1

- 1/4 cup steel-cut oats
- 2 whole eggs (cage-free, organic)
- 4 egg whites (cage-free, organic)

Meal 2

- 2 scoops whey protein
- 8 oz organic milk
- 1 banana
- 1 tbsp coconut oil
- 1 tbsp maca powder

Meal 3

- 3 cups salad greens
- 5 oz grilled free-range chicken
- 1/4 avocado
- Olive oil and vinegar dressing

Meal 4

- Smoothie (2 cups rice milk, 1 scoop rice protein, 1 banana, 1/2 cup strawberries, 1 tbsp almond butter, 1 tbsp maca powder)

Meal 5

- 7 oz salmon (wild caught)
- 1 medium baked potato
- 2 cups broccoli