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Hi /fit/, /tg/ has left the basement and decided to come say hi.
[I've read the sticky]
18 months ago I was 5'10 and 135kg, through better diet and light exercise (mostly walking and biking) I'm now 5'11 and 93 kilos. Turns out all that lard was giving me poor posture.Possibly with a little more lost I might get back to 6" and leave manlet status.
Now that I've shifted some of the weight, I'm curious as to where to go next? I'm eager to bulk up my arms and chest, but for reasons of career* need to get my waist measurement down to 36", it's currently 38". I accept that it's unlikely I'll ever get my BMI to 25 and don't care, it's the waist I need down.
I have absolutely no fucking idea how to put together a workout plan or what I should do during the average week. Again, I've read the sticky, but I really just want a /fit/ bro to give me some points on these two goals, I'd ask someone at the gym but spaghetti + when you cunts come to visit us you're usually pretty nice guys.
I know I should lurk more, but I'm really keen to get started.
*This is a requirement for the British Army entrance exam, along with a timed run and the ability to do 50 pressups and 50 situps in 2 minutes.
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heres some advice
monday wednesday friday do reg parks 5x5
https://www.t-nation.com/training/reg-parks-5x5-program
the other 3 days a week do couch 2 5k
come back in 60-90 days
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>>41866114
>I accept that it's unlikely I'll ever get my BMI to 25 and don't care, it's the waist I need down.
stopped reading there
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>>41866136
also have 1 rest day a week
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Read the sticky again, to meet entrance requirements, train the things they do for entrequirements, to lose waist size, eat at a deficit as per sticky.
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>unlikely I'll ever get my BMI to 25 and don't care, it's the waist I need down.
pretty sure it's even mentioned in the sticky, but spot reduction is a myth. If you want a smaller waist you just need to lose some fat and that's that
50 push-ups and sit-ups in 2 minutes are extremely easy, literally train 1 month of both and that's that. If you actually want to get strong and some Functional Strength™ for the army, you should hit the gym and do a novice strength program. Squats and deadlifts are especially great for carrying gear around, you won't do jack shit with bicep curls
Of course, if you want to be aesthetic it's a completely different beast
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