Michael Keck's recommendations for using a modified warrior diet (all of this information is taken from either Michael Keck's log and the Q&A board over at Elitefts.com - if you don't know about it, go check it out because there is an amazing amount of knowledge on training, nutrition, and fat-loss):
Under the modified warrior diet approach, you are allowed to eat 2-3 small meals during the day....this is indeed NOT fasting such feedings, depending on the individuals and the goal can be 25-50g protein and 5-10g fat and or 10-20g carbs all from easily digested sources.
Simply do your morning fasted cardio (usually low intensity steady state) and an hour or so afterward, you can have your first underfeeding meal, preferably a small amount of protein and fats. Small is relative to the person, but will usually fall in the 25-50g of protein range with 5-15g fat.
if you perform a fasted HIIT session, then you MAY want to forgo the fats in favor of carbs 15-30g in the first underfeeding meal. That will be, of course, goal and individual dependent.
Regarding peri-workout nutrition for a morning lifter I would set up it something like this
10g BCAA/EAA 15 minutes prior
5-10g EAA during
Post workout Whey or Hydrolyzed Whey 25-50g depending on the size of the person along with 20-30g slow carbs again, person dependent. From there I would go back to underfeeding meals until the evening feeding.
Here's the macro and calorie breakdown
for each day.
High Carb High Calorie
Medium Carb Medium Calorie
Low Carb Low calorie
I'm going to have One High Carb, One low carb and the rest medium carb days for the remainder of the month and re test to see what happened.
Today is a medium day so the breakdown will be as such
Meal one-around 11:30am
Meal two-around 3:00pm
During and PWO 5-6:30pm