Hey T Nation, my names josh. I’m a 35 year old truck driver. I’ve recently lost 80lbs. I’m 6’1 200lbs. Roughly 19% bf. I train about 4-5x a week at the gym but have no consistency on my split as I don’t know how to set one up. I want to grow my upper body mostly. My legs carry little fat really it’s all gut and love handles. I don’t care much about abs but I’d like a smaller waist and bigger arms. I’m around a 36-38w. 14” arms. My goal is 18” arms and a 32” waist.
Currently I eat mostly chicken and rice and red meat on occasion and plenty of junk that I’m slowly cutting out. Can anyone point me to a training plan I could follow? Ill do my best to answer any questions. I’m brand new to the site so all help is greatly appreciated.