Raptor you're doing about everything wrong you could do wrong.
Mistake #1: You already have symptoms of a lack of jumping efficiency and now you plan on doing 4 days per week squatting with no jumps? That's a recipe for disaster.
Mistake #2: Natural Ectomorph + high frequency squatting + fat loss = fail
Strength gains are difficult under best case scenarios. Take someone who's naturally recovery challenged and put them on a recovery challenging frequency protocol and stress the system even more with intervals and caloric restriction and you're asking for trouble.
Mistake #3: Not tracking your diet
Exercise has a very minimal impact on body composition in the absence of caloric changes. You can go out and do 30 minutes of intervals and burn 300 calories. Fuck, that's a couple of spoons of peanut butter. Last year a study was done in Texas where they took a group of sedentary peopel and had them lift weight and do cardio 3-4 days per week. There was no dietary intervention whatsoever and after 6 weeks the average fat loss was like half a pound. You might be able to get it done by changing the composition of your diet but the more attention you cgive it the better your results are going to be.
In short, you can probably make some gains with your proposed schedule but it's not the best use of your time or the modalities it contains.
Well:
#1 - I can't jump right now since I don't have any gym to jump and I DON'T WANT to jump at this bodyweight. My knee pain is enough as it is without compounding it with the stress of maximal two footed (or even one footed) jumping. But, like I said, even if I wanted to I don't have any place to jump so no jumping for me (snow outside). I really want to get lighter (under 80 kg) to start jumping "safely". Yes, arbitrary number but I want to get there. So, again, jumping is not an option right now. It will be when it's getting warmer outside, I get lighter and more strength efficient and I can apply my strength better.
And I know what you're thinking, "you need to be good at jumping movement efficiency first and then worry about maximally applying power to a non-effecient movement". I even wrote an article about that. But I'll take it easy and work up from there (since, like I said, jumping is not an option at this point).
#2 - I think I can deal with 2x4 MSEM, I usually recover badly from high volume but not high intensity (because I'm not really able to apply a high % of my strength anyway). That's the whole idea behind the MSEM - to make the body better in applying a higher % of strength as a "maximal strength". Right now I feel like I'm not using the strength I have at a high %. My 8RM projects a higher 1RM than what my 5RM projects, so you can say the heavier I go, the worse I get in terms of maximal strength.
#3 - Well yeah, I need to get rid of the empty calories (read - sugars), but my food is decent enough. I should lose weight but I don't.That's why I want to add some cardio, maybe it will modify a bit how my metabolism works. Long shot but whatever, it's the only thing I haven't done, since I'm already eating enough protein and pretty clean. I won't start counting calories because that's way too complicated and HELL. Remove empty calorie intake, eat clean, exercise a bit more and do that consistently.
