Black Panther Workout

Have you seen the Black Panther movie?

This movie is all over the news, everyone is talking about it.

The one thing it’s most famous for is being the most successful movie with an all-black cast.

Being a personal trainer, one thing I focus on a lot in any superhero movie, is the BUILD of the main characters.

T’Challa, the Black Panther, played by Chadwick Boseman, has a lean, functional physique, while his arch rival, Erik Killmonger, the BAD Black Panther, played by Michael B. Jordan, is totally jacked.

Who's Got The Better Body?

Who has the better body?

Well that depends on your definition of a good body.

If muscle mass is what you care about, then Jordan, the Bad Black Panther, has the better body.

If you care more about functionality, being able to MOVE your body, then the Real Black Panther, Boseman, has the better body.

Having lost my man boobs, I prefer to train the way Boseman does, using functional training like calisthenics and combat training.

But if you're still on the path to losing man boobs or burning excess body fat, then you'd be better off training to get jacked like Michael B. Jordan.


Because Jordan did a whole bunch of weight training in the hypertrophy range to get jacked like that. Studies show that this style of training boosts testosterone levels the most, which not only helps grow muscle, but also helps get rid of man boobs and burn body fat.

This is the style of training that helped me first lose my man boobs.

Once you've lost your man boobs and burned off your excess body fat using Jordan's training style, you can THEN focus if you like, on Boseman's functional training, so you can DO more with your body.

The BAD Black Panther Workout

Michael B. Jordan's exact workout routine isn't posted anywhere online.

Unlike other articles online, I'm not going to speculate on what he did and fabricate a workout regimen that Jordan may or may not have followed.

Even if I knew Jordan's exact workout, it likely wouldn't be suitable for you for the following reasons:

  • Jordan is starting from a different stage than you. He started training for his role as the bad Black Panther after he was already quite muscular and shredded for his role in his previous movie, “Creed”. Before that, he was a naturally skinny guy, not a fat guy with man boobs.
  • It's very likely that Jordan took steroids to prepare for his role as Killmonger (more on this later). Training on steroids is different from training naturally.

Instead, I'm going to share some of Jordan's workout principles that will help you out in your training, steroids or no steroids.

I’ll also explain how you can use these training principles to help you lose your man boobs.

Sound like something you wanna read? Alright, let’s do this.

Workout Principle #1: Do Mostly Compound Exercises

According to celebrity trainer, Corey Calliet, who trained Michael B. Jordan for his role as Erik Killmonger, the Bad Black Panther,  “[We did] a lot of old-school bench presses, lat pulldowns, deadlifts — nothing fancy, just really contracting the muscle,”

Building a great body isn’t about doing lots of different fancy exercises, it’s about getting really good at a handful of great old-school compound exercises.

These three exercises target the 3 largest muscle groups in your body: chest, back, and legs.

I would add to the list, squats and a good shoulder exercise—either the shoulder press or gironda lateral raise.

All the greatest bodybuilders in the world, always talk about how their bodies were built on a foundation of these core compound exercises using free weights (i.e. barbell and dumbbells), the likes of Arnold Schwarzenegger, Ronnie Coleman, Reg Park, Franco Columbo, Jonnie Jackson, and Jay Cutler.

Reg Park, a classic bodybuilder from back in the 1960's, who didn't take any steroids. Park built his body on a foundation of core compound exercises, like the squat, deadlift, bench press, and bent over barbell row.

Since these exercises target the biggest muscle groups in the body, they result in the biggest testosterone boosts. Since boosting testosterone helps get rid of man boobs, it means that these exercises are the best exercises to help get rid of your man boobs.

You’ll see a lot of reports online about how Jordan used a form of split training, where he trained different parts of the body on different days.

I don’t know how true these reports are, since I didn’t hear Jordan himself say it, but even if it were true, just because split training worked for Jordan, doesn't mean it will work for YOU.

Split training is something that works better for advanced trainees, who are focusing on SHAPING their already-muscular bodies. It's also better for people who are taking steroids.

It's not very good for growing muscle bulk for natural trainees, nor is it very good for burning fat.

If you don’t already have a good foundation of solid muscle to work with, and if you either have man boobs or excess body fat, (also if you are not taking steroids), then you need to train your WHOLE BODY every time you train.

This will maximize your body's natural testosterone release, and hence maximizing the rate at which you grow muscle, burn body fat, and lose man boobs.

This is the way I show you how to train in my weight training program for losing man boobs.

In this program, I show you how to use the same compound exercises Michael B. Jordan used to prepare himself for his role as Erik Killmonger in the Black Panther movie.

I also show you how to use these exercises in a way that maximizes man boob reduction, body fat reduction, and muscle growth.

Following Jordan’s training exactly the way he did it would be a mistake, because Jordan is an ADVANCED trainee who is only focused on building muscle, shaping his muscles, and getting shredded, while YOU are likely a beginner or intermediate trainee whose focus is not only to grow muscle, but also to lose man boobs and/or burn excess body fat.

You have a different starting-point and a different goal, so you must train differently. You’ll find all the different details about how you should train to lose man boobs, while also building muscle enough to match the physique of the Bad Black Panther, in my weight training program, which you can learn more about here:

Bad Black Panther's Favorite Chest Exercise

Jordan's trainer, Calliet, said in an interview, “I liked complex fundamental movements, like dumbbell bench presses that would help with separation,”

The awesome thing about the dumbbell bench press is that you can bring the dumbbells together at the top of the movement, in order to target your inner pecs, to get that pec separation line Calliet talks about.

Jordan used the dumbbell bench press to build his chest. Bringing the dumbbells together the top, will help you build that powerful looking pec-separation line.

I highly recommend you incorporate this exercise into your routine. Here's an article with video that shows you how to do the incline dumbbell bench press in a way that will help you best get that pec separation line just like Jordan did:

Workout Principle #2: Lift Heavy

According to Jordan’s trainer, Calliet, when they first started working out together, Jordan “could barely push 25 pounds”. “By the time we got to Black Panther, he was doing 115-pound dumbbells.”

Now, when I say, “lift heavy”, I don’t mean just go to the gym and lift the heaviest weight you can find and do one rep.

If you lift a weight that’s so heavy, that you can only do 1 or 2 reps, then you’ll only be building neurological strength, you won’t be building any muscle.

Strength Training And Muscle Building Are Not The Same Thing

In the above picture, the guy on the left is an Olympic weightlifter. The guy on the right is a natural bodybuilder.

The guy on the left is a lot stronger, he lifts heavier weights, but he has no muscle to show for it. The guy on the right lifts lighter weights, and yet he is more muscular and has a much nicer physique.

So what gives? Isn't lifting heavy supposed to give you bigger muscles?

Not exactly.

See, when you do pure strength training, like the Olympic weightlifter above, you'll lift the heaviest weight you can through 1 to 3 reps.

When you train like this, your body adapts through something called “neurological conditioning”, rather than through muscle growth.

This is where your nervous system becomes more efficient at delivering electronic signals to your muscles to contract, you are able to recruit more muscle fibers, tense your muscles more, and other such changes that do not involve your muscles getting bigger.

If you want your muscles to get bigger, you've got to dial down the weight a little and increase the VOLUME of your training.

Which Type Of Training Is Better For Losing Man Boobs?

Definitely bodybuilding.

A lot of olympic weight lifters are fat, despite being immensely strong.

Studies show that pure strength training, since it requires doing low volume work, results in very little hormonal changes. And it's those hormones that you need to lose your man boobs – hormones like testosterone and human growth hormone.

How Do You Build Muscle To Help You Lose Man Boobs?

To build muscle, you’ve got to lift in the hypertrophy range, which is where you lift the heaviest weight you can, through 8-12 repetitions, and 3-4 sets.

What Calliet was referring to, was lifting heavy in the hypertrophy range. He said in an interview, “We lift heavy — a lot, a lot of times.”

The idea is that you build your strength up so you can eventually lift heavy weights through multiple sets and reps in the hypertrophy range.

If you can do 8 reps on the bench press with 115 pound dumbbells, your muscles will have no CHOICE but to grow.

So get started on what weight you can handle, and work on gradually increasing the weight.

In my weight training program, I show you a long-forgotten, ancient technique you can use to increase your lifts week after week, until you're lifting those heavy weights just like Jordan did, and building that Bad Black Panther Physique:

The thing is, most people get STUCK on a certain weight, and they never get to lifting any seriously heavy weights through multiple reps in the hypertrophy range.

This is one big reason why most people who go to the gym can never build that Black Panther physique.

Michael B. Jordan, the Bad Black Panther, likely has superior genetics, PLUS he was on steroids, so his trainer, Calliet, had no trouble getting Jordan to lift those heavy weights.

But fear not.

If you don't have superior genes, and if you're not on steroids, know that the ancient technique I reveal in my weight training program, can totally overcome those hurdles and get you lifting heavy, no matter how inferior your genes.

This technique was discovered hundreds of years ago, long before steroids were even invented, and it has helped many a genetically “inferior” guy grow some impressive muscles.

Workout Principle #3: Work Out 2x Per Day

In a lot of his interviews, Jordan talks about training 2 to 3 times a day.

In an interview of Jordan’s trainer, Calliet, Calliet said…

“Training twice a day gets the results I’m looking for with my celebrity clients. The first session includes moderate to heavy weightlifting and typically [high intensity interval training (HIIT)] training for the second.”

This is an advanced training tactic that I talk about in my program, Paleolithic HIIT.

Should You Do Both Weight Training AND HIIT?

You can lose your man boobs doing just ONE of these forms of training, provided you do it the right way.

Doing both weight training AND HIIT will accelerate your results.

Where weight training is better at building muscle, HIIT is better at torching body fat.

Both forms of training also complement one another very well:

Weight Training Makes You Better At HIIT

Weight training makes you stronger, which in turn boosts your performance in HIIT.

This is because how fast you sprint in your HIIT training, is decided by power output. Here’s how you calculate power in physics:

Power = Strength x Speed

So you need both strength and speed to sprint fast.

Legendary sprint trainer, Charlie Francis, used plenty of strength training to build some of the fastest sprinters in the world.

HIIT Makes You Better At Weight Training

HIIT boosts your heart and lung power, which makes you better able to handle intense weight training workouts.

Ever notice your heart and lungs giving up before your legs during your final set of barbell squats? HIIT will ensure your heart and lungs can handle twice the intensity, so your legs get a much more thorough workout.

Should You Train Twice A Day?

If you are doing weight training and HIIT, AND you are an advanced trainee, then you should train twice a day.

As an advanced trainee, your muscles are bigger, and you are able to lift heavier, and sprint faster.

Hence each workout depletes your body’s resources a heck of a lot more than any beginner could.

You are better off bunching all your intense workouts into one day, so you might do a weight training session in the morning and a HIIT session in the evening, just like Jordan did.

Then on the next day, you either rest completely, or you do low intensity recovery work.

As a beginner, no matter how hard you push yourself, your underdeveloped muscles will tire out before you even come close to depleting your body’s resources.

That’s why beginners have to train differently from advanced trainees, and this is one workout principle where I advise you do things differently – at first – from what Jordan did to prepare himself for his Bad Black Panther role.

For beginners, I advise doing weight training and HIIT on DIFFERENT days.

In my program, called Paleolithic HIIT, I go into detail about how you can train both as a beginner, to build those first muscles, lose excess body fat, and get rid of man boobs, and I also detail how you can later train as an advanced trainee (after you’ve lost your man boobs) at Jordan’s level, so you can further boost muscle gains and boost performance, so you can lift heavier and sprint faster.

You can check out this program here:

Workout Principle #4: Bulk Then Cut

The fastest most efficient way to a big muscular body that’s ripped and shredded at the same time, is to first focus on building muscle mass (bulking phase), and then focus on burning fat (cutting phase).

During the 18 months that Calliet worked with Jordan to prepare him for the bad Black Panther role, it’s reported that Calliet got Jordan up to a bulky 193 or 194 pounds, then cut him down to around 184 pounds.

A few months leading up to production, they started heavily focusing on high intensity interval training (HIIT), to further reduce body fat.

This is what all professional bodybuilders do. They bulk all year, and start cutting several weeks before competition to bring out the definition in their muscles.

Now, is this something I recommend you do when trying to lose man boobs?


What’s more important to you:

—having a big muscular body like Michael B. Jordan as Eric Killmonger,


—losing man boobs and—for now—settling for a body that’s a little less muscular (though still muscular, just not as HUGE)?

If your priority is to lose man boobs as fast as possible, then you’ve got to do it a little differently.

If you’re going to bulk then cut like Jordan did, then you’ll have to bulk for a year or longer before you’ve got enough muscle mass to justify moving onto a cutting phase.

This is because you LOSE muscle during the cutting phase, and if you don’t have enough muscle to begin with, you could end up undoing all your hard work by losing all the muscle you worked so hard to grow.

So before you start cutting, you better be sure you have all the muscle mass you’re able to grow. This could take a year or longer.

The other problem is that during neither phase, is there a huge stimulus for reducing your man boobs.

During the bulking phase, you do whole-body training, which boosts testosterone and can help get rid of your man boobs. However, this is offset by all the excess fat in your body. The enzyme aromatase in fat cells converts testosterone to estrogen, which makes you GROW man boobs.

During the cutting phase, you lose all the excess fat, but you are advised to do split-training to SHAPE your muscles, and split training does not boost testosterone in the same way whole-body training does in the bulking phase. One way to overcome this problem is to do whole-body training during the cutting phase.

But the cutting phase doesn’t start until after a whole year or more of bulking.

Are you ready to wait a whole year before you even get started on losing your man boobs?

If you want to lose your man boobs sooner, then you best focus on building muscle and burning fat at the same time.

That’s exactly what I show you in my weight training program.

With this approach, you won’t build enough muscle to look HUGE like Jordan, but you will lose your man boobs and get that shredded beach-ready bod much faster.

Once you’ve lost your man boobs, THEN you can focus on growing BIGGER muscles like Jordan, if that’s something you want.

So what will it be?–

—train like Jordan and lose your man boobs in 18 months (provided you do whole-body training in the cutting phase)?


—train how I show you in my specialized weight training program, and lose your man boobs in as little as 3 months?

The choice is yours.

The first option isn't a bad one, you'll get your ultimate best body faster. There's a reason why most professional bodybuilders, including Jordan's trainer Calliet, use this approach.

With the second option, it's like starting off your journey to your best body, with a detour to first get rid of your man boobs.

Workout Principle #5: Active Recovery

Elite Olympic athletes are known to train 6 days a week, up to 8 hours a day. But that doesn’t mean they are constantly pushing themselves to the limit on all of those days, and during 8 hours straight.

MOST of that time is spent on active recovery and skill training.

Active recovery is where you do a non-demanding, low intensity exercise that gets the blood flowing and helps speed up recovery.

“Taking a moment, taking a break, I think is super important. You gotta refuel, you gotta rest, you gotta reset. So I think basketball, meditation, you know breathing, don't forget to breathe.”

…Michael B. Jordan

Recovery is super important. Your muscles grow while you recover, not while you train.

Michael B. Jordan likes to play basketball, meditate, and do a light round of boxing during his active recovery sessions.

Legendary Olympic sprint trainer, Charlie Francis, would have his trainees do low intensity core exercises on active recovery days.

All these athletes and celebrities are always boasting about how they train multiple times a day, 6 days a week. Jordan boasts of training 2-3 times per day 6 days a week, yet most of that time is spent on active recovery.

They like to boast in interviews for the media, because it makes them look special, like preparing for that awesome movie role took a superhuman effort the average Joe wouldn’t be capable of.

So they make it seem like they are pushing it to the max during all those training hours, when in actual fact they are not.

Though active recovery helps you reach the top of your game, it isn’t entirely necessary. I personally prefer inactive recovery, where I do jack-all during my rest days, because I have other things to do besides training.

See, the cool thing about doing high intensity training, the likes of Paleolithic HIIT or whole body weight training, is not only does it transform your body FAST, it also means you get to train for a very short time, then spend the rest of your time chilling out with low intensity FUN stuff like basketball, or doing nothing at all, maybe sitting back on your couch and watching TV while your body continues to transform itself.

Workout Principle #6: Know Your “Why”

Focus On Something Greater Than Yourself

“How do you push past the not wanting to do something? You remember why you're doing it, why you're working hard, what's at stake, for me it's my family, all the dreams that I had in my head that I wanna see manifest, I wanna leave a mark on this world, I wanna do things that's gona last longer than my physical body will.”

…Michael B. Jordan

Transforming your body ain’t easy, whether you are trying to bulk up like Jordan did, or lose weight, or lose man boobs.

It helps to have a strong motivating factor, and the motivating factor of wanting to transform your body, is not enough.

You’re reading this article because you want to look better, looking better is important to you, but no matter how badly you want your body to look better, wanting to look better is inherently a SHALLOW pursuit.

You need a motivating factor that’s deeper and more meaningful to pull you through the hardship of training and eating right to transform your body.

Jordan trains hard because he wants to be successful for the sake of his family, he wants to do right by his dreams, he wants to leave a mark on the world.

Link Your Training To Your Motivating Factor

You have to link your training to your motivating factor. Jordan is an actor, his movie roles require him to have a great body, so building a great body will make him successful.

I train hard because I want to be strong and athletic. I want to have a physically capable body, so I can help those who are close to me should they be in physical danger while in my presence. This stems partly from the fact that I grew up in a rough neighborhood. The great body is merely a side-effect of my training.

The legendary Bruce Lee trained hard because he wanted to be the greatest fighter in the world. He always talked about how his great body was just a side-effect, and yet even Arnold Schwarzenegger was awed by Bruce Lee’s physique.

So wanting to lose your man boobs isn’t enough. You have to find a more powerful motivating factor.

How To Find Your Motivating Factor

To find your motivating factor, ask yourself these two questions:

1. What will having a great body you are confident of, help you to achieve in your life?

This one was very tangible and very easy for Jordan. He needed a great body to be able to star in this billion dollar movie, so he could make millions, be famous, and be successful. And these things would then let him leave a legacy, do right by his family, etc.

If I offered you wealth and fame beyond your wildest dreams, on the condition that you get jacked and totally ripped by a particular deadline, I think you’d be pretty motivated.

Though the average Joe like you and I don’t have this option, we can often find a strong motivating factor by searching for the answer to this question in our own lives.

I had a client once whose motivating factor was that he wanted his grandchildren to be proud of him.

He was ashamed of his man boobs, and couldn’t enjoy his life with his grandchildren.

He trained hard and lost his man boobs, just so he could take his grandchildren to the beach and have a good time with them in the summer.

2. Is there a form of training you can do that will help you lose your man boobs, while at the same time, helping you to get good at something that’s important to you?

If being strong and capable of moving/lifting heavy objects is something that’s important to you, then do a functional form of weight training, like the workout system I outline in the my weight training program.

Why would being strong be important to you?

For me, I have this ideology, and ideologies can be some of the most powerful motivating factors. My ideology is that we as men, are MEANT to be strong. Because it is your role as a capable man, to defend and protect your family in times of danger.

Even if you live in a beautiful neighborhood with a non-existent crime rate, and you never expect to be attacked in any way, you should always be in a state of preparedness for the eventuality of being attacked and having to defend yourself and your loved ones.

If you train hard your whole life, and die in your 90’s without ever having had to lift a finger to defend your loved ones, would it mean all that hard training went to waste?

Hell no!

All that hard training got you a great body and great health. It made you feel great and look great, it earned you the respect and admiration of your friends and family, it got you girls, and you had a whole load of fun being confident at the beach your whole life.

If being being able to move FAST is important to you, then the sprint training in Paleolithic HIIT will be ideal for you. With Paleolithic HIIT, you can do sprint running, sprint cycling, sprint swimming, sprint boxing, or sprinting with any form of cardiovascular exercise.

If being able to manipulate your OWN body through space is important to you, then bodyweight training will be a great way for you to train.

If being able to defend yourself in a fight is important to you, then I would advise taking up an effective martial art that works in street fights, the likes of Brazilian Jiu Jitsu, MMA, wrestling, and boxing.

While there is no martial arts program that is designed to help you lose man boobs, what you CAN do is use one or more of the above three forms of training (weight training, HIIT, or bodyweight training), to make you BETTER at your martial art, while helping you to lose your man boobs at the same time.

One of my biggest motivations to do bodyweight training, is that it makes me stronger and more capable in my Brazilian Jiu Jitsu training.


“Of course I want success, and nice things, and I like this stuff, of course, but at the same time, you know, that’s not the motivation.”

…Michael B. Jordan

The great body, the success, the nice things, are just a SIDE-EFFECT of your hard work toward achieving something greater.

Workout Principle #7: Focus on Process

All the athletes and bodybuilders who are at the top of their game, the ones who are the best in the world, are only there because they got obsessed with process.

This is where, rather than focusing on those amazing results you’re gona get, you fall in love with the workout itself. You work out for the sake of working out, because you enjoy it so much.

Arnold Schwarzenegger talked about how he was obsessed with the “pump”, a bit of a weird statement he once made in a video, is that the pump for him, was like “cuming”… wow, no wonder his muscles got so big!

Man, if I could fall in love with the pump so much, I would’ve been the biggest bodybuilder in the world at the age of 14.

I love the way Michael B. Jordan goes into detail about falling in process in this youtube video:

“Boxing is like a primal feeling for me. Hitting the bag, hitting another body, you might catch a shot, that kind of metalic blood taste in your mouth… it's that connection you feel every time you make contact. The sweat, the smells on the gym–the leather, bags, ropes.”

…Michael B. Jordan

“It’s like, everything is connected when I connect,” Jordan said of boxing in an interview for Nike in October. “When you hit it clean, you just know it. You feel it. It just flows and it connects. Searching for those perfect punches is cool.”

You think Jordan would do boxing, even if boxing did nothing for his physique? I think he would.

That’s what you’ve got to do.

You’ve got to find a style of training you enjoy so much, that you would do it if it did nothing for your physique.

But what if you hate the hardship of training so much that there is no form of training you truly enjoy the way Jordan enjoys boxing and Schwarzenegger enjoys lifting weights?

Then you do two things:

  • Find the form of training you hate the LEAST. You don’t have to love it to the extent Schwarzenegger did, you only have to like it to the extent that you can keep training regularly in the long-run, without it feeling like you’re punishing yourself too much.
  • Find a form of training that gives you a more meaningful benefit than just building a great body, like I talked about above, under “Workout Principle #6: Know Your “Why””.

Weight training, HIIT, and bodyweight training, can all be enjoyable, you have to try them out to see which you enjoy best.

If you enjoy none of them, then consider taking up a martial art or a physically demanding sport, then use one of these three forms of training to enhance you in that martial art or sport.

You’ll find you are much more motivated to lift weights, sprint, or do bodyweight training, when doing so helps improve your ability in your passion.

Workout Principle #8: Work Hard, But Don't Rush

Jordan started training 18 months before filming began for Black Panther.

Unlike a lot of these celebrities like to lie about, he wasn’t suddenly told about his movie role 5 weeks before filming, and put on 20 pounds of muscle in 5 weeks by training day and night 7 days a week.

No matter how hard you push yourself, the human body can only transform so fast.

It takes time to transform your body.

You are better off playing it slow and steady. Consistent long-term effort is key.

Being in a rush and training like crazy is worthless if you give up after 5 weeks.

Diet Principle #1: Go To The Toilet A Lot

Say what?

In an interview, I heard Jordan talk about doing lots of cardio as he walked back and forth to the bathroom all day. He even had to wake up at night to take a piss.


Jordan explained in an interview how he drank 1.5 gallons of water a day while training for his role as Bad Black Panther.

Drinking water boosts your metabolism, cleanses your body of waste, acts as an appetite suppressant, and boosts exercise performance.

Every metabolic reaction that happens in your body, happens in a medium of water. These metabolic processes are slowed down when you are dehydrated. This means whatever change you want to make in your body, whether you want to lose weight, build muscle, or lose man boobs, having plenty of water in your system will speed things up.

It’s common knowledge that drinking plenty of water helps you lose weight, but it’s equally important for losing man boobs and muscle growth.

How Drinking Plenty Of Water Helps To Get Rid Of Man Boobs

Studies show that even very mild dehydration can significantly raise the levels of the stress hormone cortisol during exercise, and blunt the normal exercise-induced rise in testosterone.

Testosterone plays a key role in helping to get rid of man boobs.

One reason I advise doing high intensity forms of training like weight training and HIIT, is because studies show they raise testosterone levels after exercise.

If being dehydrated blunts that testosterone response, then you’re doing all that hard work by exercising, and benefiting LESS from your training, just because you are dehydrated.

Another thing to keep in mind, is that being dehydration increases perceived level of discomfort during exercise. So not only will being dehydrated make your workout sessions feel tougher, it will also ensure you get less results from your training. Double bummer.

So make sure you stay hydrated. Your workouts will feel easier, you’ll be able to perform better in your training, and your workouts will better shrink those man boobs.

How Drinking Plenty Of Water Helps Build Muscle

Skeletal muscle is 70% water, which means all those muscle contractions and protein synthesis operations take place in water.

Research studies have shown that when you train in a state of dehydration, protein production can slow down and protein breakdown can speed up.


The key is to drink water regularly throughout the day. Do not wait until you are thirsty. By the time you are thirsty, you have lost enough water to lower your metabolism and significantly reduce exercise performance.

Here are some tips on how to improve your hydration:

Use a Water Reminder App

Use an app on your phone to remind you to drink water regularly. Some apps with good reviews include the following:

  • Drink Water Reminder N Tracker (4.5 stars, 856 reviews)
  • My Water Balance: Daily Drink Tracker & Reminder (4.5 stars, 201 reviews)
  • Water Reminder – Water Tracker (4.5 stars, 157 reviews)
  • Daily Water Tracker Reminder (5 stars, 211 reviews)

Eat Lots of Veggies (and Some Fruit)

Eat lots of veggies, and a modest serving of fruit. Fruits and veggies contain lots of water, which can help you stay hydrated. Go easy on the fruit though, as the sugar in fruit can make you gain weight.

Drink High Quality Water

Be sure to drink high quality water. The wrong type of water can do more harm than good. More on this here:

Avoid Diuretics

Avoid caffeine and alcohol, as these have a diuretic effect, which makes you lose water from your body.

Do It In The Morning

Drink several glasses of water when you wake up in the morning before breakfast… (what, did you think I was talking about something else? Yes, I recommend you do this too. See method #3 here.)

This rehydrates you after the night and helps your body begin the day in better biochemical balance.

For more tips on how to drink, eat, and make other lifestyle changes to help get rid of man boobs, check out How To Lose Man Boobs Naturally:

Diet Principle #2: Diet Is 80% Of The Game

“Getting in shape is about 80% diet, so I eat every 2-3 hours, about 6-7x/day”.

…Michael B. Jordan

The legendary Vince Gironda also once said diet was 85% of the game.

Eating every 2-3 hours, 5-6 meals a day, is a valid method a lot of bodybuilders use.

The first time I ever got abs was using this method.

If you love food like I do, it’s very satisfying, because you get to be eating all the time.

The best thing about this eating pattern is you never get hungry, and since you’ll be eating again in a few hours, you don’t feel the need to overeat either.

You eat a small amount of food frequently, and your body is always full of energy.

The main drawback with this method is that it’s also very inconvenient, and can be difficult to follow if you live a busy lifestyle.

Thankfully, there’s another way, and it involves doing the complete opposite.

This other way is intermittent fasting.

What I love about intermittent fasting, is that it’s the only method that GIVES you more time.

You eat fewer meals in the week, so you don’t get bogged down so much with food preparation, and if you’re a busy guy trying to achieve stuff in life, you get to focus more on your work.

Do it right, and intermittent fasting will literally shrink the size of your stomach, so you will WANT to eat less throughout the week. No need to FORCE yourself to eat less through willpower.

Studies have shown that intermittent fasting can boost growth hormone levels by up to 2,000%, growth hormone being one of the body’s most powerful fat burning hormones.

More on intermittent fasting here:

Whether you decide to eat every 2-3 hours, or fast intermittently, the main take-home message in Diet Principle #2 is that diet is 80% of the game.

Michael B. Jordan didn’t get that awesome body by training like crazy and eating whatever the hell he wanted.

Heck, these other celebrities who lie about putting on 30 lb of muscle in 2 weeks by training like crazy 8 hours a day 6 days a week, not even these guys boast about training so hard that they don’t need to watch what they eat.

No matter how hard you train, diet will always be CRUCIAL in helping you build a great body.

If you love your food, and tell yourself you'll train extra hard, just so you get to eat whatever the hell you want, then you are lying to yourself my friend.

Trying to get lean, grow muscle, or lose man boobs without fixing your diet, is like trying to row a boat with sticks instead of oars. It's like trying to drive through 10 states in first gear, it's like trying to cycle uphill on the highest gear.

You get what I mean.

In How To Lose Man Boobs Naturally, I reveal some powerful foods that can start to melt away the fat on your chest in a few short weeks. I’m not talking veggies or fruit, these are some seriously tasty foods that most doctors will forbid you from eating, yet the latest studies have found that they do no harm, and are actually good for you. Go check that program out here:

Pick the right foods, and it'll be like getting to that destination of a man boob free body, in a speed boat, Ferrari, or superbike.

Diet Principle #3: Avoid Sugar, Grains, and Dairy

In several of his interviews, Jordan spoke of living on a diet of mostly brown rice, grilled chicken, broccoli, and 1.5 gallons of water per day.

He also talked about cutting out sugar, bread, and dairy.

This is a great diet to be on… for the most part.

Brown Rice

Jordan is not a naturally fat guy, so the carbs from the brown rice will help fuel his workouts, without him having to worry about getting fat.

If fat seems to stick to your body though, or if you have man boobs, then you’re better off cutting out the brown rice.

Grilled Chicken

Jordan ate grilled chicken, indicating that he avoided fried chicken, hence avoiding the use of oil, hence he was on a low fat diet. This was OK for Jordan too, because he was likely taking steroids.

Anyone NOT taking steroids who is on a low fat diet, will have a hard time putting on muscle, because your body needs dietary fat in order to synthesize testosterone, and testosterone is crucial for muscle growth. Testosterone is the biggest reason why men naturally have more muscle mass than women.

In my program, How To Lose Man Boobs Naturally, I go into detail about how eating the right types of fat are actually GOOD for you. They will help you get rid of man boobs, help you BURN the fat on your body, help you grow muscle, and even stave off heart disease and make you live longer.


Eat broccoli. Eat LOTS of broccoli.

Broccoli is packed full of micronutrient goodness, which will help lower your body’s estrogen levels.

Broccoli is a super-food when it comes to losing man boobs.

Don’t overcook it though, as it will destroy the indole-3-carbinol, which is responsible for deactivating estrogen.

Broccoli is best eaten raw. If you must cook it, you can lightly steam it, but just enough so it just loses its crunch.

Here’s my favorite way to get LOTS of broccoli into your diet in a way you’ll actually ENJOY it:


Sugar is dietary enemy #1 when it comes to losing man boobs or burning fat.

Avoid sugar at all costs. Don’t even add that single teaspoon’s worth to your tea.

Why is sugar so bad?

Because it causes unopposed insulin secretion in your body, insulin being the most important fat storage hormone.

When insulin levels are high in your body, not only does your body go into fat storage mode, the insulin also puts a stop to any fat being burned.

Here’s an awesome sugar alternative I’m using at the moment (by the way, whichever brand you get, make sure it's non-GMO. Organic is best).

This awesome sugar substitute has the following properties that make it my favorite by far:

  • Does not raise insulin
  • Unlike other healthy non-insulinogenic sweeteners like stevia, it does not have its own weird taste. This substitute tastes just like sugar
  • Is zero-calorie
  • Unlike sugar, this natural sweetener is GOOD for your oral health—in fact, it decreases plaque and reduces tooth decay, how awesome is that!


Sugar is bad, and so is anything that turns into sugar in your body.

Grains and grain-based food like rice, pasta, wheat, bread, spaghetti, and breakfast cereals, are all broken down into sugar in your body, which spikes your insulin levels.

For losing man boobs, I advise going on a grain-free diet.


Most readily-available forms of dairy are to be avoided.

The milk, cream, yogurts, butter, and cheese you find at the standard grocery store are all too high in estrogen, thanks to modern unnatural farming methods.

Trust me, standard grocery store dairy is probably the one food that makes the biggest difference to your chest.

Try an experiment.

Stop all dairy for 3 to 4 weeks. If you don’t notice your man boobs shrinking just from doing this, then start consuming dairy again and you’re almost sure to notice your man boobs growing.

How much dairy affects your man boobs, depends on where you are in the world, but in most developed countries, dairy is far too commercialized, and commercialized farming results in super-high estrogen levels in dairy.

I’ll do a detailed write-up on dairy in the future, but for now, know that you should avoid ALL dairy from the grocery store. If you can get a hold of it, stick to drinking unpasteurized dairy from organic, pasture-raised, naturally reared livestock.

Motivational Principle 1 of 1: Prepare Your Mind

One thing that makes Jordan’s trainer, Calliet, so special, is that he is also a motivational speaker.

Since mind and motivation are by far the most important aspect of body transformation, this means Calliet must be one hell of a trainer.

In an interview, Calliet was asked the question…

“Being a motivational speaker, can you explain the importance of mental fitness as well as physical?”

Calliet replied, “It’s easy! If your mind is not prepared to lead you on the journey you want to take, your body won’t follow.”

See, all this “mind” stuff I talk about is important. 75-80% of the emails and articles I write are about the mind. You may get bored of it, but that’s the stuff you need to get down.

Too many people are focused only on exercise, whether they want to improve their health, grow muscle, get fit, lose weight, or lose man boobs. But exercise is just one piece of a 4-piece puzzle.

If you want to truly transform your physique, then you need all pieces of the puzzle to be there.

Here are the 4 pieces of the puzzle in order of importance:

  1. Motivation
  2. Diet
  3. Other lifestyle factors like sleep and stress.
  4. Exercise

That’s why in How To Lose Man Boobs Naturally, I go into detail about all FOUR pieces of the puzzle. Get motivated (know your “why”), eat right, change key lifestyle factors, and exercise right, and not only will your man boobs disappear, but you’ll grow muscle, lose that belly, and totally transform your look.

More on this program here:

Click here to learn more about How To Lose Man Boobs Naturally

2 thoughts on “Black Panther Workout”

  1. Hey Garry,
    With this type of training do you need more calories or protein to make more muscular gains? I already follow your diet plan 80, 20 rule but I’m still not gaining the muscle mass I want.
    Thanks Stephen.

    • Hi Stephen

      I would suggest eating 1-2 grams of protein per pound of body weight per day for growing muscle. Be sure to get your protein from clean sources, including organic pasture raised meat, chicken, eggs, and wild fish.

      I’d also suggest taking a good whey protein before/during/after your workouts.


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