I'm just beginning a fat loss phase, inspired immediately after I stumbled upon John's website. I'm male, 5'10", 186lb, and have been lifting weights consistently since 1985 (never a period of more than two weeks off in that time, using a wide variety of workout styles).

Unfortunately, while I am fairly muscular, I have never successfully reduced my bodyfat to where I would like it (I would guess I'm in the 15-18% range now.) My diet has always been "OK", with periods of eat-whatever-I-feel-like sprinkled in there. While I've never been above 200lbs, as I age (I'm 38) I am seeing more of a change in fat/lean ratio than I would like to see.

For the past 6 months, I have been cycling (road bike) about three times per week. I currently lift weights and do about 30 minutes of cardio M-W-F in the early morning (without eating before, something I plan to change based on a lot of what I read here), and cycle on T-Th afternoons and Sunday mornings. On Tuesdays and Thursdays I ride approximately 18 miles at 18mph, average heartrate around 155. On Sundays I do a "base building" ride of around 35-40 miles at about 16mph, average heartrate around 145.

I'd like to remove the cardio after my weights, again based on advice I've seen here. If weather precludes my cycling, I plan to do a 20-25 minute HIIT session on my stationary bike, just to mix things up.

It seems to me that this would be fine for fat loss. My question is: would it be beneficial to try and add HIIT sessions regularly (say in the evenings on my lifting days), or to cut back on the cycling and replace it with HIIT. As I say, even with the 6 months of cycling I've seen no real change in body appearance (although the lack of diet discipline may explain that).

Even more important to me is the same question, except when I get enough fat loss that I start either bulking or just maintaining.

Any opinions?

I like to ride my bike as well however much the same as you I noticed it doesn't really have much effect on body fat levels once you get to a certain point.

I used to ride to work in the mornings and back in the afternoons, I've stopped doing both main reason was riding home and then going to the gym half hour after that was affecting my intensity at the gym.

So now I still get up early but I just go to the gym and do HIIT on the bike for 15-20 minutes, but I'm not sure if it's doing anything yet cause I only started doing this a few weeks ago.

I'm just beginning a fat loss phase...
As I say, even with the 6 months of cycling I've seen no real change in body appearance (although the lack of diet discipline may explain that). To quote Anthony Ellis
Abs are made in the kitchen, not in the gym! Keep up the good work and regular exercise. Tightening up your diet should be the clencher! :tu:

Cycling is one of the best aerobic exercises you can find. I always prefer doing it outdoor compared to an indoor trainer.

If you watch your diet, you will lose weight with cycling. Or alternatively you can just ride more. :) During the summer when I ride a lot, I can eat anything anytime and still not gain any weight.