[SpacecityPaula]

Day 1
A) Squat 5x5

B1) Incline DB Press 5x5
B2) 1 Arm DB Row 5x5

C1) Lat Raise 3x10
C2) Hip Extension 3x10

Day 2
A) Conventional Deadlift 5x5

B1) Pushups (max X 5)
B2) DB Step Ups 5x5

C1) Bentover BB Rows with an Underhand Grip 3x10
C2) YTWLs 3x10

What I'm looking to do at this point is get back to where I was two years ago in terms of my consistency but I also want fat loss. I was consistent on food and diet. I ate about 2000 calories day and I was moving three days a week lifting. I wasn't losing a lot of weight, but I was losing inches and I felt good.

I can't do Cosgrove. While his programs are challenging, they put me straight into a nose drive. So I'm following the idea of letting the activity be guide for the food and doing a 10 day cycle

Calorie Levels/Grams for Macros - Based on Exercise activity for any given day
Lifting Days - 2000 Calories (170 G P/60 G F/190 G C)
Aerobic Days - 1750 Calories (170 G P/60 G F/150 G C)
Rest Days - 1500 Calories (160 G P/40 G F/125 G C)

10 Day Training Cycle
Day 1- Lift
Day 2 - Aerobic Activity
Day 3- REST/ Recovery Work
Day 4- Lift
Day 5- Aerobic Activity/ Mobility Work
Day 6- REST/ Mobility Work
Day 7- Lift
Day 8- Aerobic Activity/ Mobility Work
Day 9- Lift
Day 10- REST/ Mobility Work