A few years ago I started training first thing in the morning. After some trial and error I found I had much better workouts if I trained fasting. Stronger, better endurance. Then I take protein immediately after the workout.

100% true, Im used to training with little to no food before and I take no water breaks during my training sessions and I never feel out of it coz I'm well adapted to it.

As a lifter who also mountain bikes in super steep terrain for up to 8 hours at a time, here is my secret. Get a small nalgene bottle (8 to 16 oz), fill it with 2/3 maple syrup, 1/3 black strap molasses and a 1/4 tsp salt. Take a shot glass size swig 30 minutes before working out, and wash it down with 1 cup of water. Repeat ever 30 -45 minutes. The two syrups break down into glucose, which is available quickly, and fructose, which takes about 20-30 minutes to become available. This dosage of carbohydrates is the maximum your body can process. Plus, the black strap has potassium and calcium (and you added sodium). So this mix of water, which keeps you hydrated AND signals to move the syrup to your intestines, easily accessible carbs that don't upset your digestive system while working out, and electrolytes, make working out a dream. I have finished 8 hour rides fresh as a daisy ... except for the hot sit-bones. (Btw, on my longest rides, I bring almost a quart sized bottle of the stuff!!!)

I have a whey protein shake an hour and a half before working out at 10am. Once I get back home, I have breakfast.

I wasn’t throwing weight around but when I was in the Army I sometimes only had enough time to eat then hit the gym during lunch so I can get the work in. I wanted my evenings to myself and not fighting for stuff after work

Hey Grant, love the channel and the training! Have you checked out any of the output of Drs. Gary Fettke, Tim Noakes or Anthony Chaffee? How about Prof. Bart Kay? I think you'd find their work very informative and interesting.

What would rip say about ab'zzz?

My personally, I work out better lift or cardio when I have food in my belly. Anywhere from as quick as 30 min before to a couple hours.

Should I go to the gym before having my morning coffee? ☕️

I never eat before. Then I never blast out Heaters while lifting.