How to Sculpt Your Man Boobs

Moobs or man boobs as they’re called are a result of a man’s hormone balance being somewhat out of kilt, where the androgen-estrogen ratio is being corrupted from what most likely as recent studies suggest is down to the excessive secretion of oestradiol –  a mammary enlarging hormone.

Increased oestradiol production comes about when we over consume on terrible foods and more importantly alcohol, which is densely packed with calories, which in turn suppress the plasma testosterone, transforming testosterone into the man boob secreting hormone-  oestradiol.

Medically termed gynecomastia, it affects about 30% to 40% of men at some point in their lives and one of the common misconceptions when it comes to tackling enlarged breast tissue is through weight loss supplements.

Gynecomastia in fact occurs mainly through puberty, but can come as a result of certain medications or your average herbal product, in fact tea tree or lavender oil found in your shampoo or soap may be the guilty culprit.

The answer though does not lie in depraving yourself of food, as fasting or drastically restricting your food intake has shown to in fact “re-feed gynecomastia”.

Understandably the following case study is in the extreme, but it was first discovered when after malnourished prisoners were released from detention camps at the end of World War II, their immediate re-nourishment brought on the steady growth of gynecomastia.

The answer therefore in how to sculpt your man breasts lies in the simplistic exercise known as the “bench press”.

Not just because this exercise is the ultimate chest conditioning workout, but it also tips your hormone imbalance back into sync.

To quote CQ magazine: That means no more “cleavage but heavage!”

Strength training has shown that certain types of heavy duty pounding workouts on the body can significantly increase testosterone levels and the bench press is one such routine.

Regulating the body’s endocrine system is still a science not yet understood and how it dictates which bits of fat go where is still a mystery, but by far the fastest and more effective means to sculpting those man nippled breasts is to get yourself on the bench press.

How to Give Up Drinking in the Evening – 6 Steps – (Plus Lose a Little Weight)

That’s the crux of why you like a drink of an evening and this article is not for the disciplined who can have a glass of wine and leave it at that.

The following advice is directed solely at those who drink too much to be fair and drink to sleep.

If this is you and you have tried/made a concerted effort to just not drink in the evening the first thing you’ll most likely notice is the difficulty therefore in trying to sleep.

So used to booze breaking down in your liver and making you foggy of an evening you will have disrupted your normal sleeping pattern so it will take at least a few days to sync back in.

There are obvious measures you can take like doing some hard exercise in the hope that your body will just crash at night but strangely this doesn’t always ring true.

On a personal note, I know that after a long hard cycle I’m much more inclined to reward myself with a beer at the end – plus 2 or 3 or 4, than I would if I hadn’t – Oh the mind games!

Step 1: If you’re single & you have drinking just kept to an evening trait – try and meet someone

So you need to do something which is both a distraction but not a concerted distraction and by that I mean that you are not constantly thinking that you are not having a drink – which can do your head in.

Having a partner helps. Sex can wear you to sleep and having that someone there just provides all manner of distractions that aren’t concerted which is important.

I remember watching a film with Sandra Bullock in where she went through the sobriety ride, first tinnitus then it fizzled out into the feel good cheesy American movie narrative with a happy ending, but one thing that stood out was this advice given to her and it went along the lines of: before embarking on a relationship whilst giving up the sauce, first get a plant for a year and if that survives get a pet for a year and if it all pans out well, feel free to let someone enter your life.

Now I don’t know about you but coming from the position of someone who is single – I know for a fact that entering into a relationship right now will be a far more positive step and it will have a far more positive influence on my nocturnal drinking habit than if I remain alone – which after a while in fairness is pants.

I’m rambling but I think I’m right. Obviously it depends on how far you’ve taken this relationship and whether it’s a “master slave” one (Christopher Hitchens words) or vice versa but I’m pretty sure this is the first step someone should take if they’re single and find they are drinking themselves to sleep at night.

Obviously you can’t magic a partner though so if you want to start changing your evening ways as of now, the following steps may help you although these will be applicable or not depending on where you’re based, the climate and your physical health.

Step 2: Check out

If you haven’t already visited this site it’s worth checking out as there may be some interests out there that you might like to join or start up.

Without harping on about the benefits, you get to meet new folk, might meet that special someone, get to learn/teach new things and provide a positive distraction to your evenings.

Step 3: Exercise

Noted already that it can deliver the alternative desired intention, it can still help you at least cut back plus you won’t feel so rough the next morning.

Going for an evening run in the cold air can really knacker you out so if you’re not physically restricted this is one option.

If there’s a gym nearby that’s worth exploring or if there are any classes in a sport you’re keen on you have that.

Step 4: Get the “Easy Way to Quit Drinking” by Allen Car

So basically the first 3 points are what I have personally found to be a positive influence on changing nighttime habits, but that’s me done so research has led me firstly to this book.

On a reply to one of the comments on this webiste’s page  one word of advice is to pick up a book called “Easy Way to Quit Drinking” by Allen Car. I haven’t read it but I think I might.

One place it can be found is here on Google Books (can’t see it on Amazon) and after glossing over it, this 272 page read which describes itself as “Revolutionary New Approach to Escaping from the Alcohol Trap” might just be the ticket.

If you’ve had a chance to read it I would love to hear your feedback below.

Step 5: Read Tania Glyde’s “Cleaning Up”

So after reading one of the reviews on Allen Car’s book which didn’t rate it at all – you can read it here on,  the reviewer in question instead recommends Tania Glyde’s “Cleaning Up”.

Available on the kindle for around $12, some may rate this better although as one reviewer adds:  “I need to find a book right now that is a bit more uplifting.”

Step 6: Start a Drinking Diary

I shall leave this at 6 steps for now and see what I can unearth to add more to this article later.

If you search “how to give up drinking in the evening” in Google you will find nothing really specifically pops up (or didn’t for me), so please feel free to add your tips and tricks for what’s worked for you if you’ve got this far as I’m personally on the quest to eradicating this ruddy routine.

In closing, here’s not a bad thought to try and maintain: “think about what you want and not what you don’t want”

The New Bunks Diet – A 74 Year Old Man’s Weight Loss Story

I shall introduce myself briefly: 

I am the son of Martin AKA Bunks who has set up Best Diet for Men which is following his weight loss story and is also reporting on techniques and trends to help men of all ages and sizes lose weight.

Feedback from Bunks early November is promising!

Update on weight 11/11/15:

Starting in July dad weighed just over 20 stone – clearly not an ideal weight of a man over 70.

As of late October 2015 he has now reduced his weight by 2 stone and looks a lot trimmer for a man of his height and stature and the pounds are still melting off.

The New Bunk’s Diet:

Bunk’s diet has changed somewhat since late July 2015.

Now the staple foods are more fibrous, satiating and energy efficient.


Two Weetabix (a whole grain wheat breakfast cereal ) with low fat milk coupled with a sliced banana.

One or two cups of fresh pressed coffee.

A little on consuming fresh coffee each day as coffee can scientifically help:

1. Burn fat by increasing your metabolic rate by up to 11% – Increased metabolism results in stronger energy levels plus enhanced neuron activity making the brain fire faster.

2. Stimulate the nervous system – This results in signals being sent to fat cells instructing them to breakdown fat stores to produce more energy.

3. Important: Increase Epinephrine (Adrenaline) levels in the blood which readies the body for physical activities, allowing an improvement in performance by up to an extra 12%.

This is why it’s key you should have a cup of fresh coffee roughly 30 minutes prior to a physical workout, be it a good walk or a strength training as caffeine is proven to enhance energy expenditure.

4. Lower Type II Diabetes risk by 7% – Sill not quite scientifically understood, regular coffee drinkers reduce their chances of developing this disease by as much as two thirds.

5. Protect you from Dementia and Alzheimer’s Disease – Coffee for some reason whether through improving neuron activity and cognitive skills, may lower your risk of these diseases which generally effects those of 65 years old plus by as much as 65%.

6. Reduce the risk of Parkinson’s – Those who drink decaf won’t reduce their risk of developing Parkinson’s where as regular caffeine drinkers may by a third to two thirds, so caffeine is the key defense mechanism at play here.

7. Defend the liver against fatty liver diseases, hepatitis and cirrhosis – People who drink 4 or more cups a day stand an 80% less chance of developing cirrhosis.

8. Tap into your cancer defense system and enhance it – Studies are still in their infancy but if you were to drink 4 to 5 cups per day regularly you reduce your risk of liver cancer by nearly half.

9. Fend off and/or diminish moods of depression – A 2011 Harvard Study suggested that 4 or more cups a day reduced a women’s chance of taking their life by 20%.

10. Improve longevity – Not to mention the benefits already listed; two very comprehensive studies entitled “The Relationship of Coffee Consumption with Mortality” showed that regular coffee drinkers of 18 years plus have a lower risk of premature death, that is to say a 26% reduction for women and 20% for men.


Lunch is followed up with a sandwich using whole grain bread and a fresh homemade soup – more on those coming soon.

A cup of tea normally tops off the midday which is perfect as drinking a hot liquid is always advised for dieters.

This is because when food is swallowed it begins to cool making it more difficult for the body to breakdown and digest food, meaning potential fats that should be eliminated then become stored.

Cold water solidifies what you just ate and slows down digestion.\

A hot liquid helps improve digestion and protects the intestine from being layered with a line of sludge which may at some point lead the deposited lining of fats to turn to cancer.

Supper Time:

How you plan an evening meal is very important if you are trying to lose weight as so many of us finish a day’s work, get back home – eat, then settle in for the night where very little energy is then expended.

Bunk’s evening meal has changed somewhat where as in the past he would go a for a few evening pints of the local IPA (beer not lager) then get back, have a fairly full evening’s meal around 9 pm then settle into the chair before bedtime.

Now evening meals are a lot lighter, eaten earlier and don’t sit on top of a few from the local. More on Bunk’s evening dishes coming soon.

5 Ways that will Boost Male Energy After an All-Nighter

Whether it’s excessive wine drinking that’s causing the onset of premature gout in the feet, tinnitus or mild vertigo, clearly alcohol isn’t having a positive effect and one of the biggest life destabilizers alcohol can cause is overall body fatigue and a gnarly mood.

A spicy noodle soup can do the trick in the morning to breathe some life into that god awful feeling but knowing the right foods first off should deliver the desired results to inject you with a natural boost of energy for the day.

  1. Magnesium

An essential mineral that when depleted you will begin to notice an aching in your bones – magnesium, also present in your organs and tissue is a mineral that when lacking requires the body to increase its oxygen intake meaning you will probably feel more fatigued.

Spinach, cashews, almonds and soybeans all contain a plentiful supply of magnesium that will ignite a steady increase in energy and also help with your sleep patterns should you be susceptible to the odd night of insomnia.

  1. Omega-3

Essential for helping you maintain a stern manhood during those intimate moments as it’s the amino acid L-arginine that increases levels of nitric acid responsible for firing it up – bingeing out on cold water fish is one surefire way to get an omega-3 fix.

If you haven’t already tried it or attempted making it – a morish mackerel pate served on some toast should do the trick.

The omega-3’s help protect the heart, lower fat levels in the blood and rejuvenate blood circulation.

  1. Drupes and Berries

The darker the royal purple color of a drupe or a berry should be a good indicator as to the strength of a particular antioxidant flavonoid known as an anthocyanin.

Notably blue berries and perhaps the famously touted acai berry (which is lower on the ORAC table than blue berries) will also help fire up nitric oxide levels, allowing for a natural input of strength by relaxing your blood vessels and regulating your blood flow in a manner not too dissimilar to that well known erection hardening pill.

  1. Popping a Peppermint

In a bizarrely uncovered study carried out by a Mr Bryan Raudenbush, a Ph.D scientist and Director of Undergraduate Research at Wheeling Jesuit University, in an article published in the Journal of Sport and Exercise Psychology, the study concluded that by popping a peppermint sweet prior to a physical and/or mental exercise resulted in improved mental alertness, sharper hand eye co-ordination, a faster running speed and the ability to do more press-ups – strange but true.

It’s believed that the peppermint odor helps unclog certain channels responsible for these actions in the brain.

  1. Quit the Sauce

So in terms of recovering from an all-nighter, if you’re going to be honest with yourself – the only way is to not inflict it on yourself in the first place.

While slowly becoming a dipsomaniac might cultivate more desire in the sack it by no means improves your performance.

The negative effects in the long term of alcohol – if you can’t maintain a slave-master relationship – may obviously destroy you and others close to you.

Excessive alcohol strips away your ability to be “you” – the real you before damage was done: However, the damage can be reversed and clarity and strength of mind can be restored.

By moderating or giving up this dangerous demon you will improve your immune system, think, act and breathe more positively, restore your natural vigor and zest for life, be truer to yourself and to others and eventually sync back into a normal sleeping pattern.The ultimate way to boost your male energy.

The ultimate way to boost your male energy.