Thank for all the replies so far.
I have read at least that first one. I learned a lot but when implementing, felt I was not ready for the program (circuits 2x week, heavy lifts + accessory the other 2, and some ss and hiit thrown in) and seemed more suited to a person who had better conditioning and strength already. Also at the time, I did not have my gym, and was more limited with options. I have "favorited" it for future use though.
I am a bit surprised, that I am unanimously being told to get strong, and a few lose weight too's thrown in.
I figured I was being lazy to not focus on both given my current state. Hence the "low expectations" title.
Right now, I have a program than spans 4 week cycle, where I lift 4 days a week. In 4 weeks,
PullUps (or pull downs cables for now) 5x
OH Press 5x
and do Pallof / Plank/ or TGU each day
I do 3X6 across (except Deads), with 3 warm up ramped sets, 8/5/3 reps
I loosen up with 7 min treadmill or jumping rope, and maybe a specific activatino move, like leg swings, split squats, db press, but really light.
I finish with run for distance 7 minutes (fast as can), or Tabata Burpees/Mt Climbers, or Heavy DB Carries for laps, or Heavy Duffle Bag Carry
Part of problem now is still sleep and stress that and discipline to hit each session
Armed with what I read here, I will continue to keep cleaning up the diet but focus mostly on not missing workouts and adding weight to the bar. And getting lots of protein.
If I do the plan I wrote, consistantly, and cut more of the sugar, I probably succeed both goals. Just want to at first, focus on one if it would be ok.
Please continue the feedback!