Currently I'm in the middle of a cut thats going pretty well. However, I've just been promoted at work and the extra hours could be a problem for my routine.

Currently, my workout schedule looks like this:

Monday - 7am (Cardio 30 mins) - 6pm (Back & Traps)
Tuesday - 7am (Cardio 30 mins) - 6pm (Chest & Abs)
Wednesday - 7am (Cardio 30 mins) - 6pm (Either Cardio 30mins or rest)
Thursday - 7am (Cardio 30 mins)
Friday - 7am (Cardio 30 mmins) - 6pm (Legs)
Saturday - 12pm - Arms
Sunday - Either cardio or rest

Admittedly, I miss the odd morning cardio session but this is essentially how my week works. My problem is that with this promotion, its likely that I won't be able to get to the gym to around 7 or 8 in the evening and anyone who uses a gym in central London will tell you, this is about the worst possible time at the gyms are small and ridiculously overcrowded. A normal workout takes twice as much time meaning I don't get home till 9 and in bed again by 11. Thats no way to live!

Would a morning workout be as beneficial considering I wouldn't have eaten anything beforehand? I would simply swap the times so that cardio would be in the evening. Also, my usual breakfast is a smoothie (cup of jumbo oats, banana, skimmed milk and some protein powder). Would this still be the correct meal to eat aftewards? Usually I have a protein/dextrose shake.

Please let me know what you think.

Is there a reason you can't eat anything in morning? I would eat, lift, do cardio. In that order. :) Don't lift weights fasted.

Would I not have to leave a substantial amount of time before lifting? I don't want to have to get up at 6am, eat and then wait for an hour before lifting if you get what I mean.....

Anyone? :doh:

Would I not have to leave a substantial amount of time before lifting? I don't want to have to get up at 6am, eat and then wait for an hour before lifting if you get what I mean.....

You should have something to eat about an hour before you train; at the very least a protein shake, though carbs wouldn't be a bad idea as they will fuel your workout. It's also not a great idea to train right upon waking up because of your spine, which will decompress over night. This might lead to injuries if you haven't given it time to recompress (or was the other way around? I don't remember :doh:).

I get up at 5 a.m. on my training days. It all depends on how much you want something and what your priorities are. :)

I've heard something similar to the compression argument. It has to do with synovial fluid gathering around your spinal disks throughout the night. When you stand up it drains out, but it takes an hour to completely empty. I've heard it said that lifting within an hour of waking is dangerous because you're much more likely to blow a disk.

And never lift without having eaten something! That's a one-way ticket to pass-out town!

What sort of cardio are you doing in the morning? If you are doing a more LISS oriented cardio, then not eating before is not a problem, fasted LISS is a fairly accepted form of cardio for fat loss. A meal after fasted LISS should usually consist of protein and healthy fats, try to avoid carbs until the meal after breakfast.

If you are doing a more intense form of cardio, then you should probably eat first, and I think that the spinal compression issue might be more relevant.