TweetI would try the following: (my 2 cents)
M: 45 min AM cardio @ medium/brisk walk & 30 min Chest PM
T: 20 min AM sprints @ HIIT & 30 min Back PM
W:45 min AM cardio @ medium/brisk walk & 30 min Legs PM
Tr:20 min AM sprints @ HIIT & 30 min Shoulders PM
F: 45 min AM cardio @ medium/brisk walk & 30 min Arms PM
S: Relax, swim, play some golf....whatever it is that you do, but something
S: OFF
*Reason: you want to use the already existent energy (fat) on your body to fuel your AM workouts and then 'feed' the rest of the day for recovery. At night, you want to focus on compound lifts (1 per bodypart) and perhaps some drops sets, to work your muscles. @ the correct caloric intake, this will help you burn fat and maintain SOME muscle. Remember, at 30% bf, we want to get you back to a healthy level of fitness before we bother perfecting your physique. Good luck bro.....Shiner