I do want to conserve the muscle I have already though and why im doing hiit instead of long distance

you're going to need to follow a pretty strict diet plan then

trying to lose weight while severely taxing muscle groups from endurance training will burn you and your body out within 2 weeks imo, unless you can get a hold of a good diet plan.

Whatever works best for you.
I am seeing more notable gains doing 4 day split and a full body day over L/P/P/off