Ur the same case as me, in the size way.. i am 14 years old, 8th grade, i am 5'6' and 135 pounds. My bench atm is 190 and my squat 270. The meal u need to have is. wake up: 3 eggs, toast, milk... lost of milk always. Lunch: ham sandwich, carrots, peanut butter on celary (penut butter has alot of protien but it quit fattening, and milk. Supper: Steak, potatoes, a fruit or vegatble, milk. Now what you eat has less effect on muscle gain than you think. It's all about your technuqiue in the weight room. Usually, I do 5x sets of bench, going up 15 lbs each time, then on the 4th set, i go down 20, then 5th set go up 25. For curls, i do the same thing... but less weight, mybe 10 lbs rather than 20. I usually do this for every machine so on and and so fourth. hope this helps you atleast some, Smithy111