Help...what routine is best??

[anaru]

My goal is to get down to a bodyfat % of 8 by the end of the year.

My stats from the 13/10/2010 are:

5'9"

Bodyweight: 89.6 kg

Lean Bodyweight: 77.84kg

13.12% bodyfat

I have been eating clean since 15/09/2010 with around 2500 calories a day.My question is what would be the best routine to maintain/increase my lean bodyweight while losing bodyfat. I understand muscle can also be lost but I would ideally like to keep it at a slower rate than fat loss. I am not to worried about strength gains/losses. Any help would be much appreciated.

[Phedder]

Unless you're running gear it's not very likely you'll increase you LBM while losing fat. Personally I prefer low rep, moderate/low volume, high intensity to hold onto muscle and keep your strength up when cutting, others will have different opinions but that's what I think works best. Diet is going to be what drops the fat, let your workout sessions be focused on holding onto the muscle you already have. Focus on using big compound movements 3-4 times a week. What routine have you been using at the moment? Have you been seeing steady weight loss with your current diet?

[Beowulf]

High Intensity Interval Training and circuits for weights BOOOM!

[anaru]

Great thanks for the advice.. The routine I Have been doing since i started eating clean has been:

I have been doing a 3 day split, focusing on the tempo of the movement. I usually do 4 exercises for each muscle group apart from legs.

4 sets 12,10,8,6 ramping the weights each set until failure.

Back/biceps

Chest/triceps

Hamstring/quads/calves/ Shoulders.

I am wanting to change the routine to reach my goal. Yes started at a weight of:

15/09 94.1kg with 16.76% bodyfat. 78.32kg lean body mass.

29/09 92.2kg with 13.12% bodyfat. 80.10kg lean body mass.

13/10 89.6kg with 13.12% bodyfat. 77.84kg lean body mass.

[anaru]

High Intensity Interval Training and circuits for weights BOOOM!

Thanks for the advice with the Hitt what would you recommend?? length of time ect?