I know everyone says to do yer a.m. cardio before eating, but I do mine at night after work and before my evening meal. is there a recommendation for anything special before I do it?

most here say to have some kind of carbs before a weight training session but I can't find anything specific to aerobic exercise. so tonight I guess it's a whey shake before again.

I'm in the same boat as you. I usually eat a bowl of oats at work, about 1 hour before I go home to do my HIIT. I found I can push myself harder with the carbs in my stomach :D