Improving on the old system

Hey all, been a while since I posted here but I've been at the gym slogging it out the last year after a horrendous 9 months overseas in South America far from gym equipment.

I'm currently about 12-14% body fat, but I have a fair bit of muscle underneath that due to having worked on a MAX -OT training regime for the last 6 months. I go to gym 4 days a week, and I run for 35 mins 2 days a week, taking a week break form exersize every 8 weeks.

With summer coming up I am planning on losing the excess body fat and getting it back down to where it used to sit. My diet is already very clean, I just eat a LOT so that my caloric intake is in excess for muscle building. Dropping calories from my diet is the easy part, but my first question is, should I avoid doing 35 minute runs and instead switch to 15-20 min interval training sessions? Does this REALLY have a quantifiable effect on anabolics and fat loss?

My second question relates to abs. My stomach muscles are very strong right now, I just have a layer of fat covering them, but diet will fix that. What irks me, is that my gut does not naturally hold itself in too well. I would imagine I should be exersizing my transvers abdominals for that? Simple bridges I can hold for over 2 minutes easily, is there any way to get at the transvers abdominals in a way that I can continuously add weight?

Thirdly, MAX OT only suggests 2 ab exersizes per week, one for upper abs, and one for lower, I have always increased that number to 6, including lats bridges etc. Is this neccessary? or am I just being pedantic about my abs? (like many mesomorphic men, my gut is genetically a hard area to get into shape)

Cheers
 
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