Thanks guys. I'm quite pleased with the results.
dt79 you crack me up. Nice pic.
As far as what I did... as mentioned, I started just by lowering calories to a moderate deficit, and was losing about 1 lb / week, perhaps a bit less. After the DEXA I realized that if I continued at that rate it was going to take me 5 months to drop the weight, way too long for my taste. I then did 12 days of Lyle McDonald's "Rapid Fat Loss" protein-sparing modified fast and lost about 5 lbs. I had to travel for a week after that, including a bachelor party, so I did a diet break where I ate whatever I wanted, including booze and ice cream. When I got home I started with the plan I used to drop most of the weight. That plan was:
2 on / 1 off lifting schedule with the following split: Chest/Biceps, Legs/Abs/Power Clean, (off), Shoulders/Triceps, Back.
I lifted heavy as usual but tried to gradually lower rest times between heavy sets, from 4-5 minutes to 3, even 2 sometimes. With the assistance / not heavy work I kept rest times short and reps high, and incorporated some constant tension / occlusion work. Sometimes rest-pause on the final sets. I also would finish each workout except leg day with loaded carries -- bearhug walks, overhead walks, farmer walks as recommended by CT. In the last few weeks I added 10 minutes HIIT intervals on the stationary bike at the very end of each session. I also walked to and from the gym every day, which is 20 minutes each way, incline/decline walking. Diet for lifting days was based on Jordan Feigenbaum's recommended fat loss macros -- 1.25 g/lb protein, 1 g/lb carbs, .27 g/lb fat.
On "off" days I did cardio, usually a long hike in the morning with 4-8 sprints, either uphill or flat. I'd also modulate the calories down on off days, usually by dropping carbs to 100g or so, sometimes decreasing fat or protein a little, and occasionally doing something extreme like a MAG-10 pulse fast. I believe I did 3 of these during the entire cut. Toward the very end I added post-dinner walks as well, just for 30 minutes or so.
This plan worked very well for me in that hunger was really never an issue at all. It did require a lot of time, though -- I'd say I averaged over 2 hours of exercise every day.