IMHO I would go for z490 i7 10th gen or even better get z590 and i7 11th gen and wait for 30xx to be available in RRP. I would also suggest minimum 3600mhz memory in quad channel.
PS: if going for 11th gen, get yourself a nice cooler e.g. noctua d15 or 360mm AIO as them Rocket lake’s run really hot.
I haven’t got much experience with AMD but I’ve heard that they are pretty efficient and runs at lower power so it will be easier to cool. Surely AMD owners could advice here.
I would also recommend to overclock.