I am really really ripped, 5'10 and can fly/ dunk on a 10 feet rim. And im 64kgs and can bench two 45kg dumbells with proper form, slow motion without bouncing (thats 90kgs total).
I can train you if you were here, but my best advice is to use lighter weights than your max, but go deep on your form, especially on squats, but never never compromise form. go lighter if you have to. and never lock your arms.
and my secret- I am ripper than bruce lee, no joke, but my secret is to use eggs. I never used protein shake EVER in my life. that is only casein.
Eggs contain 24 amino acids (proteins) the most complete building block of nutrition.
and easy to use! just boil in a pot of hot water a whole carton, like 12 eggs, time it correctly, pour out the hot water, then put in cold water in the pot full of eggs.
peel them (if you are good at it, you can peel in directly into two halves) and eat all 12 after working out! I usually eat one after each set, it gives me time to recuperate.
Use water to swallow the red egg down if you dont like the red.