Went from barely benching 100 pounds 4 months ago to lifting about close to 185-200 pounds. My gf likes to wrap herself around my arms and shoulder. As for fitted shirts, I can rock them and fill it alright but I'm always scared that I might rip it; not because I'm super ripped but I have broad shoulders and upper back(I'll post pics if I can get someone to take a pic for me). And for the diet..... don't ask. h: