Sorry, but I edited that a bit just for myself.
8:30am 30g of whey
9 am 3 whole eggs 100g of beans with 100g of weetabix
12 pm 100g of canned tuna mixed with 100g of oats and a large spoon of peanut butter
4 pm 210g of chicken with 1 cup of broccoli and a lil bit of gravy
5 to 6 pm 30g of whey shake
8 or 9 pm 100g of nuts with around 25g of protein and 56g of healthy fats comes to
612cals ...
Bed time shake 30g of whey
If you want to get big then forget everything I said. How old are you? You're
not fat, mate. But do you have or did you have a ligament tear in your shoulder there? Could just be the angle of the shot.
Just eat big and lift like hell. You're a young guy and look to be able to afford some additional calories. I apologize. I saw "Summer cut" in your title and never even looked at your pic. Just went on and on about keto. Love that diet because I'm not a big eater and had a gut to lose.
You look like an average guy. Again, certainly not fat! If you want to bench more then you'll need the extra food, won't you? Seems like your structure should be able to support a bigger bench. I'm sure someone here can set you up with a benching program. My bench sucks because my arms are eight miles long and I just don't have the muscle fibers. Mother Nature was unkind. lol
But you'll have to pick a goal. Cut or get big and strong. Personally, if I was you, I'd go with the food and the lifting over
dieting.
Like irish said, extra muscle will burn calories off you, making you leaner in the process. Good luck. And, again, sorry for muddying the waters.
One more thing, don't compare yourself to others. Your friend might have been lifting longer than you even if he is a year younger. Or he was just born stronger. Sixty kg is two big Olympic plates on the bar, what, 132 pounds? Have you tried benching with dumbbells for a few weeks? That
really helped my bench a lot. I had never benched 200 lbs., what, 90kg? I finally maxed that for a single after working dumbbells in my program instead of the barbell.
