So I just finished a bulk a couple months ago; I got to 231 lbs. Prior to this during the summer of 2010 it I was at 187, @10.5-11% bf. I would run 2-3 times per week for a half hour or so, roughly 3 miles at a time. I maintained around 2900 calories per day, roughly 100g carbs. I'm cutting now, and I'm back to about 2800 calories per day, with around 50 net carbs on my conditioning days (days I used to do steady state on). I don't do the steady state on those conditioning days, I do sprinting/plyos/tabatas/complex type work. I don't do any steady state cardio at all.
I gradually cut the calories down to where they are now, and have gotten to about 219 lbs. But what I'm finding now is that I'm not really going any lower...I'm still 32 lbs. heavier, and literally everything is the same in my life as it was last August when I was 187. The only difference is the lack of steady state. All I can think of is that there's some sort of EPOC effect with steady state, and that in addition to greater caloric expenditure for steady state when compared with sprinting/tabatas/etc., is that there's also an EPOC effect that matches that of sprinting/tabatas.