Q: HI Mike, its me from Q 199, ill try that workout routine, i dont understand though how i can go from 135 max to 165 max like that? Also, i need some help with my diet. Every morning i eat a bowl of honey bunches of oats, which isnt bad. for lunch ill normally eat 2 PB sandwiches and some fruit, but at dinner anything goes, i eat like half the dinner of my family for myself esecially anything pasta, same with snacks, i try to eat healthier but their is never any good snack healthy food, any suggestions?

A: Your new bench max will be around 165 (maybe even higher) because your true current max is about 155. The reason you can only do a couple of reps on 135 is because you exhaust yourself in the first two sets with 95 and 115. Trust the program.

Your diet can use a lot of improvement and that should be your focus right now. Honey bunches of oats, PB sandwiches, pasta, are all bad bad choices of foods. You might've glanced at it already, but please read my nutrition article very carefully. Note the recommendations for the number of meals, the types of foods to eat, the combinations of foods in a meal. Look at the sample plans. Since you're trying to lose man-boobs, but not necessarily weight (since you're growing), you should be following something like this fat-burning diet except you probably should eat a bit more than is suggested there (around 2800 calories) but of the same types of foods and makeup of meals.

So again, read the nutrition article, thoroughly understand it, and think how to fit all those meals and foods into your everyday life. It won't be perfect a fit, but it should be a whole lot better than how you're eating now. I would also imagine that your parents will help you with your new diet as much as possible once they see the healthy nutritious meals with lots of veggies that you'll be eating. Once you come up with a customized diet plan for yourself, post it here in the same format as my sample diet plans (you don't have to include protein/carb/fat/calorie count, but do include portion sizes) and I'll evaluate it and give you some advice on how to improve it further.