Pick up a compression shirt to wear for a simple solution. There are 19 references cited in this article, which can be found at the bottom of the page. I use old sports bras.
Eat mostly clean foods, but NEVER shy away from pizza, McDonalds, etc.
Reps I prefer to use a range for the number of reps.
If you have access that is the upper body squat.
Once you decide on a workout routine you could exchange db bench with bb bench.
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