When I was doing cardio 6x week in the AM, I was NOT ONE BIT concerned about muscle loss. I do NOT lose muscle (or fat) easily. Once it is on my body, it takes a lot to get it off (again, both muscle and fat).
I do not, and have not, ever recommended someone follow what *I* do/did, simply because of the difference on body types.
I'm not sure how your diet is - that is going to be the determining factor in quick BF loss. If I were you, I would make VERY sure your diet is high protein, mostly veggies - with the first 2 meals of the day with some starchy carb. I would seriously limit cheat days/meals to about 1-2 meals per week. And even those meals should not be true "cheats", but rather refeeds.
For example, don't "cheat" with cake, ice cream and other crap. Cheat with more quality carb sources - such as breads, pastas.
Training should remain focused on weights - are you doing Shadow's lifting plan? If so, stay on that.
Cardio should be HIIT 3x a week - if you can, do it in the morning and weights in the evening.
That is all I can think of right now, esp since i don't know how many weeks out of vaca you are, or what you are doing for training and diet, or even what the stats are now and where you want them to be.
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