I workout in the afternoon currently, but I use to go in the morning. Cardio is one thing on an empty stomach but when it came to weight training having no fuel and low blood sugar is for the birds. Made it really hard for me to push myself without eating first.

My time frame is similar, I wake up at 345, and warming up in the gym by 430. I leave about 2 liters of water on my counter so they are room temp because chugging ice cold water when you first wake up hurts lol. I'll chug one immediately upon waking, then sip on the other while I have a cup of coffee with 40g of honey in it for some quick carbs. I'll finish the other liter while I drink my coffee and probably have another liter at the gym. Haven't had any issues progressong my lifts, I'd put my training at moderate in both intensity and volume. I'm not out there training like Dorian, but dont train like a pussy either lol. I'd absolutely prefer to work out with more water and food in my system, but this is the time frame that works best for life and the fam.

Fasted cardio is always a great idea, but fasted weight training sounds antithetical to the goals one would have when it comes to being a lifter.

Only time I work out fasted is cardio. But you could probably smash some dextrose or intra carbs if you don't wanna eat first. Or if you are able to continue making gains and feel good lifting fasted, then keep doing it that way.

I wake at 4am and start lifting at 4:30am. I can't make myself eat that early. When I have tried, it takes too long to eat and fucks up my schedule before work. Then I'm ravenous by the time I'm done with the workout.

I'm not sure quite how you train or if you like to go moderate to heavy on sets, but to me training after only an hour of getting up is dangerous. When you wake up tendons are dehydrated from being asleep, sweating out moisture and zero fluid intake. The longer you are up in the day the more fluid they get going through them and more moisture they hold - in turn becoming more elastic and supple instead of brittle. Having less glucose storage in the muscle is also detrimental as well as water and it simply cannot perform anywhere near the level it can after being up for 6 hours. Just moving around, walking and going about your daily routine warms up tendons and joints for training.

Compare one of your usual workouts soon after waking up compared to one where you have been up say 8 hours and there is considerable difference in how you perform and how enjoyable it feels to do.

Do you get acid reflux doing that? On an empty stomach after about 30 mins into training I get burning acid come up, need tums. Its good to have a lil something in there at least. If you want to train fasted, have like a small cup of milk and a cracker or 2 45 mins before, and some honey. Being completely depleted has zero benefit to weight training....however I feel like ass with food in my belly. So just get something in there and get some simple carbs in the bloostream.

Me personally, only thing I’m doing fasted is cardio. I work out at 5am though and already get up before 4am, so I can’t really do fasted cardio unless it’s an off day or the weekend. I feel much better with about 70 grams of COR about 45 mins before my lift. Some coffee as well. I have to work out first thing, early. I’m worthless after work. I’d like to be the guy that does early, fasted, steady state or maybe some hiit cardio and lifting mid day/early evening, but my schedule just won’t allow it. Play around with it. Most would probably say if your meals were on point the day before, you probably have a good glycogen storage already. So who knows. There’s an ass for every seat

catch 22. I prefer fasted, have more energy, burn the glycogen from your liver stores, just feel better over all, the catch for me is I can't eat for like 2hrs after a hard work out. My appetite is super suppressed so I can only do it if I get up super early and work out at 5am.
I also prefer cardio/hiit early and lifting later.

Oatmeal and whey coffee with teaspoon honey

If I ate enough the day before, then I have plenty of energy and glycogen for my 5am workouts. I don’t worry too much about eating beforehand. Workout, drain your glycogen stores, spend the whole day eating post workout to replenish, sleep, wake up, repeat. Don’t over complicate it.

I drink a cream of rice shake with a scoop of whey about 45 min PWO 5am. Super fast carbs and easy to get down. I usually make the cream of rice the night before and put it in cold water w/ whey mixture so I can drink it as opposed to eating it. I find it hard to eat much of anything in the morning, but drinking it is super easy.

Eating anything hot screws everything up. idk why. makes me feel heavy.

On my cardio days i go fully fasted though

I do cardio at 2am before I goto work, I cannot lift without carbs tho. Feel weak asf

Either a carb shake with something like malodextrin or some bananas on the way to the gym. I get up and head straight to the gym. Sometimes I'll just eat a bunch of oatmeal the night before and go fasted in the morning

Fasted cardio is great if you're running hgh and/or fat burners. But for a workout? I need to be carbed up

I have better workouts fasted depending on what time I’m able to train but if it’s right after I wake up I usually do fasted and have my biggest meal post workout but it also depends on goals. In a gain phase, I usually always eat before I work out but not too much.

I wake up at 3am, and my first warmup set is at 4:15. Your body can digest about a gram of carbs per minute so upon waking up I'll drink about 40oz of water, EAAs, and electrolytes with vegetable glycerin for carbs and hydration. Then I'll eat either a couple of rice cakes and honey or a banana to get to 70g carbs. I'll sip on an EAA electrolyte during my lift then make sure to have a full whole food meal immediately after. There's truly no benefit to training fasted with zero full, so find something you can digest well whether it's juice, fruit, etc.