Post Injury Advice

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Hey guys,
Towards the start of the year in march i had a major upset and ended up injuring myself in the gym quite significantly. Whilst doing flat bench press i ended up tearing my left pec which left me with a stage 2 tear needed surgery. Fast foward to now where im no longer 115kg 14% body fat rather 118kg 20+% body fat with a significant amount of my muscle gone as well as strength.
I got back into the gym today only to be left with struggling to do 20kg dumbbell flat bench press when before injury i was able to do 46kg dumbbell flat bench for 14 reps. My eating plan is decent usually consisting of:
- protein bar or shake for breakfast
- 4 pieces of fruit throughout the day usually apples
- Rolled oats with cinnamnon
- Seasoned Chicken breast, steamed vegies and rice for lunch
- If i go to the gym usually a protein shake
- And dinner usually being some form of meat and vegies.

Thing is with this im still not managing to lose weight of which im not even eating a large amount of food.
Wanting to lose 10kg, training and diet tips?