First off if I remember correctly your like 218 lbs. To grow you must have atleast 1.5-2 grams of protien per lean body weight. If you want your arms to grow your going to have to 1) get that job and buy protien powder or 2) stock up on protien by having it on your christmas list.

For your arms what exercises do you do. For chest your probably going to want to do more than just flat bench. Example DB press, Flys (Flies) whatever way you want to spell that. All will help.

A few on this board have done Max: OT 0311 and if I can remember I think Bradg tried this. Maybe they can tell you if Max: OT is a good plan to go by or tell you anyother information regarding the program.