Get a Couple Sovas (or better yet, a fleet-load of Percherons) and tempt them to attack you. I've noticed, if you ever attack an AI Meduim or above, they attack you in turn.
Raid one of their planets and do some damage. Retreat. I suggest getting 20-50 Percherons and two or So Sovas. A Marza or two would be great to back up the Javelis' long range abilities. Two to three Kol could be on standby. once the frigates are pummelled, move them in with frigate escort. If one of the enemy caps is a Carrier, get a dozen or so gardas to defend your caps.
A couple Dunovs with EMP Burst would be good too as stated above to cripple their frigates. Adn remember, keep your carriers and LRF's safe! If you lose just one LRF it could mean defeat. The best defense is a good offense.
And always make sure their attacking you. Home Field Advantage.
Even though they're said to be good only against AI, some Gauss Cannons can take down a dozen or so frigates.
Doing it all as fast as possible is always key. If you abolish most of the enemy fleet but your planet is still being raided, fall back to the nearest planet and recuperate. Build even more defenses, more ships, etc:.
And always be prepared to get attack and overwhelmed. I had to learn that the hard way 