What Does My Spermiogram Result Indicate?

After a 3 days diet, my spermiogram results are stated below.Volume : 3 mL Color: Opaque PH : 8.0 Viscosity : Increased Liquefaction : 60 mins Count : 13 mio/mL Total Count : 39 mio/mL peroxidase (+) white blood cell (x10^6/mL) : 1 agglutination : Negative Forward Movement : 22 % (8.58 mio count) Total Motility : 52 % Vitality : 72 % Sperm Morphology (1000 X magnified field); Normal Forms : 7 % Head Abnormal : 25 % Pin Head : 3 % Rounded Head : 18 % Neck and Middle Section Deffects : 23 % Tail Deffect : 24 % *** Spermatozoid haven t seen in urine. Can you please explain what should I understand from these values. How to increase sperm count and motility and morphologic values ? I have been under heavy stress for a while, and had 68 days in bed resting because of herniated disc. Do you think I might have varicocele ? What kind of diet do you suggest ? I am 30 years old, and have an athletic body, an active person, drink almost 2 liters of water every day and eat well. I smoke, no alcohol.Thanks in advance. Feeling really bad.