Due to family and work commitments, the only time I can consistently lift is early mornings. I drink half of my PWO shake as soon as I get up and am usually starting my workout within 20-30 minutes. I then finish the PWO shake, shower, eat breakfast, and head off to work.
I do full body workouts three times per week, and have been doing 20-30 minutes of fasted LISS cardio on the opposite days.
I want to start doing HIIT (I've read a ton of articles here and from other sources), but part of what I've read says that doing HIIT in a fasted state "will chew through muscle".
So the questions are:
Is the 1/2 PWO shake prior to the workout enough to prevent catabolism if I did HIIT in the morning, or would that still be considered fasted?
Should I continue my three days of fasted LISS in the morning and add 2-3 sessions of HIIT at some other time? (I may be able to carve out 2-3 evenings/nights a week to to this.)
If I do evenings, would it be better to do it on the same day as my workout (13-14 hours after), or the evening before my next workout (10-11 hours prior).
Current stats: 44 years old, 6', 165 lbs, ~15% BF, been working out consistently for 3+ years. I want to get down to ~10% BF, then try to add more LBM while keeping fat under control. Before I get bombarded with "BULK!" replies, I saw the rerun of Cole Miller vs. Junie Browning the other night, and thought "If he can look like that at 6'1" / 155, then I can probably look pretty decent at my development level if I cut some fat". I'll resume gaining after I get some more definition.