Well just my personal findings. I have returned to triathlon training. I have to maintain 200lbs as that is the weight class I am in.
I have gone from 200lbs with 35.5" waist to a 33.5" waist STILL at 200lbs
I am MUCH leaner than I was just a couple months ago. Wedding ring falls off, the veins in my legs especially calves are sick lol So I definitely have maintained the muscle, even GAINED muscle and lost the fat. Arm size is the same or slightly larger
I attribute maintaining the muscle and keeping the fat to my good eating, my workouts AND to EC, LOTS of Excell(BCAAs), LOTS of protein and Poseidon. Infact I drink at least half my meals. That is it. NO other supplements except an occaissional REM if I only have a few hours to sleep.
I know many people say if you do too much cardio will cause you to lose muscle. I am NOT advocating tons of cardio just saying this is not the case for me if I MEGA DOSE BCAAs and protein as I am not losing muscle but am losing fat.
here is my weekly workouts
Biking 150miles a week ALOT of it is VERY high level intervals
3 miles swimming
13 miles running in addition to weight lifting.
And I am CERTAINLY no spring chicken as I have a grandson
CROWLER