Good advice, look into increasing carbs around workout and breakfast the day after lifting. For the rest of your meals focus on quality protein, veggies, healthy fats, some fruit (particularly berries). For your carb meals oats, sweet potatoes, quinoa, and rice are your best bets.
Strengthen your back, particularly horizontal rowing. Dumbell rows with a 2 second hold at the top work well for this. Also if you can do pullups, do them (better than chins for your stabilizer muscles). Shrug your shoulders when you bench and push yourself away from the bar.