Your training principles have served me very well for gaining strength & muscle. So 1st of all I want to thank you for that. I hope you will continue this work for a long time as you are an inspiration to many of us.
I decided to finally shed the fat as it will make the biggest difference in how my physique looks like. Of course I would like to maintain my current strength / muscle levels. I would love to draw on your expertise to help me achieving this.
What would your consider as the most important factors for a fat loss programme that maintains strenght/muscle levels:
Think this is quite clear that strength work is the base to maintain current levels. However, your thinking seems to have evolved from high frequency strength training to 1 main lift per day (layers - even when not originally designed for fat loss). What's your current take on this?
Work capacity/metabolic conditioning:
E.g. complexes like in the Indigo fat loss/hypertrophy programme, in order to raise metabolic rate. Think this is also a must to include?
Lactic Acid training (to failure):
This seems to be Poliquin recommended approach for fat loss and you have written about this in the past in 'Warroom strategies to maximise fat loss'. The evidence behind this approach looks pretty solid but you seem to have stepped away from this?
Long duration cardio:
I think it's safe to say that this should NOT be the focus, but could still be useful to integrate a short 20 mins cardio after the metabolic conditioning sessions?
I suspect my recovery ability to be compromised due to dieting, so I want to spend my 'training money' wisely to get maximum results. Also, unfortunately I don't have access to Biotest supplements as shipping fees to Europe are crazy. Of course I do have access to other supplements.
Also, how would you combine these different factors in a programme? E.g. better to separate strength days from other work or combine them on one day (Ã la Indigo programmes).
PS I am 40 yrs old, fat% between 15-20% and will be able to train 5-6 days/week in the coming 2-3 months.
Sorry for the long mail but hope you'll find some time to give your advise.