More the former than the latter, although I imagine they’d be pretty much the same (i.e. the threshhold for catabolizing muscle is the same threshhold where you’d want to switch from HIIT to steady state.
For the record, I figure it’s about 2000-2200 kcals for a normal, weight-training, 200lb-ish man. I also figured it wouldn’t hurt to get some feedback.[/quote]
This would be MY suggestion based soley on my gut and a little knowledge. I would do HIIT during maintenence cals or higher to reduce or maintain BF. If you drop below maintenece, I think steady state is the way to go.
You may get more EPOC with the HIIT, but under maintenence, I don’t know if your recovery will be adequate, hence the catabolism. Steady state is proven to burn fat during with not a lot of glycogen being burnt. Plus, not a lot of recovery needed.
Take that for what it’s worth but as always, personal experimentation is always the best. Good luck!