In case you didn't see the comment.
If there is one thing that will bring your body fat down, it is IF. I shot down from 19% to just over 10% in a very short time(third week of August to about a week and a half into September). I was gonna post pics on here for evidence. It was insane. The fasts were 18-20 hrs at most around twice a week.
The goal of workouts is to maintain lean mass and gain some. Work on big muscles: chest, legs, shoulders and whatever accessory smaller muscles you feel help your lifts. Do compound movements: benches, squats, deadlits.
I do 3 days of lifting, a Tabatha sprint protocol and plyos in the other two days. I also have one leisure day to do light lifting or sprint work as well. So to sum up, One full day off for sure, 2 big lift days, and the other just to get the heart going and physical activity.
Then while reading Richard's site, I was sort of plateauing in the 10% range, but wanted to shred even more and so I fasted 24 hours two days a week. I also worked out first thing in the morning after a extended overnight fast.
I am today at 6-1 165 lbs, 7% body fat. So in the course of let's say…..5 months that's a drop from 20-7%.