I am currently getting in shape after a nasty accident last fall and I've got some spare fat to drop (around 20 pounds). We all know fasted cardio in the morning is not the greatest idea ever, but I operate better throughout the day if I kick into gear as early as possible after waking up, and a nice breakfast solely does not do the trick. I want to know your opinion about the following "plan":
6.30am (Get up), within 10 minutes ~20g Whey Protein with water and grape juice (~120ml, 20g sugar), 7.00am - 30 to 45 minutes LISS. 8.30am - "regular" breakfast.
The point is not to maximize fat loss directly thorough the cardio session (burning calories), but rather slightly rev-up my metabolism for the AM hours + improve my cardiovascular fitness (getting prepared to endure some HIIT later on) and being able to warm-up the body and then get a cold shower after the session (just priceless). And of course doing all that without sacrificing muscle, which is the main point of question (the pre-session meal/shake).
I plan to follow this for 6 weeks (conditioning program, just getting in shape for some "real" training), 5 or 6 mornings a week. Sadly I can only use an elliptical trainer in the mornings. My weight sessions are around 4-5pm.
By the way, what is your opinion for 2 or 3 of the same LISS sessions after those initial 6 weeks, once I start HIIT (also 3 times a week)? I play amateur soccer and cycle cross-country, and really feel the endurance benefits of LISS.
I'll appreciate any input