Cardio does not affect the rate of muscle growth when done with knowledge and fore thought. Example are high school/college football player, some who have to gain extra muscle weight anywhere from 10 to 20 lbs during off season. Heavy compound exercises in partner with cardio work. If foolish enough to do excessive cardio when trying to gain a little muscle, than that is your misfortune. As so many BB'ers find out, sooner or later.
Tabata can be an ideal method for anyone when applied the correct way. Really no logical need for 40 minute, or more, 4-5 times a week cardio. Not unless you are a well trained and class athlete who's sport calls for that type of training.
Can do Tabata any time of day, no special hour. And probably3 to 4 times a week at most. Good Luck.