Yep, semajes, that's true.
Lance, here's one post I had printed :
Printable Version of Topic
-HS:Forum Home
+--Forum: Hypertrophy-Specific Training (HST)
+---Topic: How to lose fat and still maintaining muscles?

started by neanderthalensis
Posted by: neanderthalensis on May 15 2003,2:31
Hi guys,I was on a bulking phase but now I want to lose my fat and still maintaining my muscle
mass.
How should I do it?
How many sets and reps I should do?
Posted by: mikeynov on May 15 2003,2:41
---------------------QUOTE BEGIN-------------------
Hi guys,I was on a bulking phase but now I want to lose my fat and still maintaining my muscle
mass.
How should I do it?
How many sets and reps I should do?
---------------------QUOTE-------------------
in terms of retaining muscle mass while dieting, the following are my thoughts/advice:
1) you need to create as strong of a hypertrophic stimulus as possible to maintain musclemass. instead of amounting to being an 'anabolic' signal, lifting while dieting serves more to be'anti-catabolic.' ie, observe principles of hypertrophy outlined by bryan, go HST.
2) that said, your recovery will suck a little compared to normal, so don't keep volume tooexcessively high, you don't want to burn out.
3) do not use 'high reps' and avoid 'low reps.' keeping weights heavy (relative to theconditioning of your tissue) will help you hang onto your hard earned muscle.
4) protein intake (according to bryan and others) is actually MORE important while you diet, getat least 1 gram per pound of bodyweight. also, TYPE of protein matters more while dieting, andtry to consume plenty of animal sources (and perhaps casein, eg the main component of HSN'sDriver).
5) keep calories reasonable, start conservatively, especially if you're going to be doing a fullbody program for the first time. the caloric expense of a given session of HST is pretty high. don't plunge them too low or you're asking for trouble.
6) if you're trying to go well below your set point for bodyfat, consider 'refeeds' periodically to help up some metabolic factors (eg thyroxine, leptin, even test to a small degree, etc). i'd recommend avoiding E/C/A (ephedrine/caffeine/aspirin compounds, eg metabolife,hydroxycut, xenadrine etc), though they are a viable alternative to speed up fat loss. even so, the main components of you successfully losing fat while maintaining muscle are to observe the principles of hypertrophy (and lift accordingly), get enough protein, and don't starve yourself. allowing a couple pounds of fat to come off a week should assure continued progress and maintenance of muscle tissue.
hope this was helpful...