Bulking

Food regimen 911: Flip Your Man Boobs Into Muscle

Dear M & F,
I do not put on any muscle and have male breasts – but I feel like I'm eating a healthy diet. Is there something wrong with my diet?

-Modesto S., Fresno, CA.

A lack of progress in the gym along with breast fat may indicate a low testosterone level. It would not surprise me to say that your sex drive has also diminished, or that you had bad or less frequent erections (but that's more than I need or want to know for this article). While your diet may be healthy on the surface, it may suppress your testosterone and, by default, your ability to build muscle and lose fat.

They eat a fair amount of cereal products, and wheat has been associated with higher estrogen levels (and this leads to a fall in testosterone). Your intake of fat is low, and that will save you calories, but you are denying your body one of the most important catalysts needed to produce T. You should eat foods high in monounsaturated fats like avocados, nuts and olives oil.

Do not be afraid to add one or two yolks to your eggs. Testosterone is made from cholesterol, and studies have shown that dietary cholesterol does not lead to "bad" LDL levels in your blood. Your flax consumption is a double-edged sword. It is a very nutritious food that contains fiber, healthy fats and vitamins. It also contains chemical compounds called lignans that are known to have low estrogenic activity. Keep away from these seeds.

The soymilk could also be a problem. Soy contains estrogenic isoflavones that can negatively affect T. I therefore recommend to change your smoothies to hemp, almond or rice milk. Add some broccoli, cabbage, cauliflower or Brussels sprouts to your salads. These vegetables contain three agents that inhibit estrogen. Finally, consider taking supplements. Maca is a root vegetable known for its hormonal optimization effects. Zinc is also essential for T production. I would recommend three capsules of ZMA before bedtime.

Modesto's old diet

Meal 1

– 1/2 cup wheat cream (measured uncooked)
– 6 egg whites
– 1 slice of wholemeal bread

Meal 2

– 2 scoops of whey protein
– 8 ounces of skimmed milk
– 1 banana
– 1 tablespoon of ground flatmeal

Meal 3

– Grilled chicken sandwich (2 slices of wholegrain bread, 5 ounces of grilled chicken breast, salad, tomato, mustard)

Meal 4

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

Meal 5

– 7 ounces flounder
– 1 medium baked potato
– Side salad with low-fat Italian dressings

Modesto's new diet

Meal 1

– 1/4 cup of steel oat
– 2 whole eggs (cage-free, organic)
– 4 egg whites (cage-free, organic)

Meal 2

– 2 scoops of whey protein
– 8 ounces of organic milk
– 1 banana
– 1 tbsp coconut oil
– 1 tbsp. Maca powder

Meal 3

– 3 cups of lettuce
– 5 ounces grilled free range chicken
– 1/4 avocado
– dressing with olive oil and vinegar

Meal 4

– smoothie (2 cups rice milk, 1 scoop of rice protein, 1 banana, 1/2 cup strawberries, 1 tbsp almond butter, 1 tbsp Maca powder)

Meal 5

– 7 ounces of salmon (wild caught)
– 1 medium baked potato
– 2 cups of broccoli

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