In my experience, full body sports (krav maga in my case) are the exception here. It's super easy to stay lean if you eat normally and do this kind of thing. My explanation for this is that the body adapts very well to using a single set of muscles because it expects to have to do it for a long time, like when hunting or gathering, but full body means you are fighting for your life. I think this is also why lifting heavy works so well too. (I have no credentials or training in this area, just my own xp, so treat this as wild speculation of course.)