hey guys, i need some help, i need a good fat loss split (and or routine)

Info: i can workout 5 days a week (mon-fri)
I want to do 30 minutes of cardio 5 days a week
I want to lose as much fat while keeping as much muscle and strength as possible (competition reasons)
i've been lifting seriously for well over a year.


does anybody have anything for me?

MAXOT, and/or search the forums. Lots of info available.

Try 10x3 for fatloss by chad waterbury but he doesn't prescribe that much cardio.

Day 1: 30-45 mins cardio
Chest 45 mins
Day 2: 30-45 mins cardio
Back 45mins
Day 3: Rest
Day 4: 30-45 mins cardio
Bi/Tri
Day 5: 30-45mins cardio
Shoulder
Day 6: Circuit training (mostly legs) 40mins
Day 7: Rest

This routine works for me.