You want to drop bodyfat % and maintain as much muscle mass as possible, so I would strongly suggest avoiding types of cardio that are low intensity, long and steady type things. Everytime I did cardio in that way (long runs at the same pace, kinda cross country style) I lost a ton of my muscle mass in the process.. Finally I figured this out, for cardio HIGH intensity, and shorter sessions work tons more for fat burning. It also allows you to get ALOT of work in in a short amount of time so therefore you stop and did your damage before your body shifts over into catabolic mode, which we all know is our wost enemy. So as an example of what I'm saying you could go to a track and do like they used to do their speed work on track in school days, warmup, then sprint your ass off for a certain amount of time, then jog for the same amount of time as that (you can kinda pick a distance, like 100 yards, or sprint half the track then jog half then sprint it again, etc.), do this as many times as you can before it feels like your overdoing it and you will feel like you got stomped on in less than 30 minutes.. your body tears up alot of fat here, and you've stopped and avoided catabolism early... I know my muscle tissue was getting eaten up bad when I was running for over 40 minutes.. Anyways give this a shot man, I was right about your age when things were going great, I was actually about your size except I was 190 12% bodyfat, and I made the mistake of looking to get cut and making tons of mistakes such as this here, doing my cardio in an endurance type style (long sessions, and for cardio I would consider anything over 30 minutes the enemy). So anyway I learned the hard way and I don't wish that on anyone, nothing seems to suck as bad as seeing your hard work go down the toilet, so give this a shot and I really think if your diet is under control that you will drop the extra %'s you want to..
And of course, this is all my opinion, good luck man.
Ken
