Need new strength program

[cmaracz]

Well for the last six-ish months I've been bulking dirty. Now I want to cut and lose some body fat. So I need a strength based workout to mantain or even improve my lifts. The thing is I've already done a 12-week cycle of Starting Strength and a similar length of a simple 5x5. The two are similar enough that I don't think it'd be good to go back to SS. So I want help finding a new program, with this criteria (roughly in order of improtance):

-appropriate for beginners: not a long set of isolation exercises, focus on squat and dead and push variations
-efficient: no more than an hour long
-infrequent: no more than three days a week; splits or total body are just as fine though
-smart program: not just some teenager writing what seems to have worked for him, either a respectable author or a program with some science behind or a proven track record

If anyone can help me thanks a lot. I was also considering doing another 5x5 but with the full complicated heavy/light days and using variations of the lifts.

[forklift]

if i were you i would focus on my diet, and for each exercise do one set of 10 heavy singles every other day. cardio can be done on the other days.

[cmaracz]

Originally Posted by forklift

if i were you i would focus on my diet, and for each exercise do one set of 10 heavy singles every other day. cardio can be done on the other days.

I'm not sure I get what you mean. Do you mean 10 1rm sets? If so that'd take way too long and would kill my joints before I ever get near a six-pack.

[olinerules87]

madcow 5x5 (gooogle it)

[-NB-]

Originally Posted by olinerules87

madcow 5x5 (gooogle it)

x2, or rippetoe's

[cmaracz]

Originally Posted by nikbij

x2, or rippetoe's

I've done both of these pretty much.