Q: how do get smaller nipiles my are bit big i want flat chest

A: You can't change the actual nipple size through any kind of diet and exercise, but I'm willing to bet that you don't like the way your chest looks because of the extra fat under the nipple and not the nipple itself. That fat you can definitely lose through good diet and weight training which will achieve the flat chest look you want. Please read this article carefully and then fill out Mike's Fitness Guide specifying 'Lose Fat' as your goal to get the complete diet and exercise prescription. Good luck!