I have not had such muscle trouble. The pound of meat I eat every day has to go somewhere, and apparently it goes to my muscles. I can take a week or two away from lifting and general fitness if my body says "ouch" sometimes, and it's no struggle to jump back in, and my sleeves do not get any looser in the mean time. But the variables here are many! Maybe I'm only just at my normal body comp for the first time in my life, and all this "additional" muscle is actually my normal, static composition. I do keep enough fat on me to ebb and tide, sometimes I see abs and sometimes I don't. And I'm actually pretty sure that my muscles grow after a good workout simply thanks to digested body fat. Then again, I do eat a lot most days...
Once you build muscle, if you don't continue to build it or keep it built, even a week off turns it all into fat. And if you managed to make those muscles bigger, not just more toned, when they turn into fat you get lots of fat. At least that's been my experience. So I don't think intensity is any kind of magic bullet. Even the sprinting seems not to have a lot of effect for body composition. It keeps me strong and gives me energy on the days I do it, but it seems not to have much of an effect otherwise.
But if I tried hard running or some other stupid CW exercise every single day, I'd be shoveling head-sized servings of sweet potatoes down every day and who knows if I'd gain weight or not. Cortisol being raised, inflammation kept high, large water demands and frequent blood sugar swings sound more like a disease state than health.
Steak, eggs, potatoes - fruits, nuts, berries and forage. Coconut milk and potent herbs and spices. Tea instead of coffee now and teeny amounts of kelp daily. Let's see how this does! Not really had dairy much, and gut seems better for it.