[Darren]

Hello mate, I train early mornings aswell, up at 3am and in the gym by 4.

I have an intra workout shake containing 40g serving of wpi and 50-100g cyclic dextrin (depending on if in a surplus or deficit). I start drinking as I walk into the gym and aim to finish on my last set. Then I get my first meal in about an hour later. I find this to work for me.

Post workout meal is about an hour later.

Thanks mate, how much water you put that in out of interest? Have you found the rest of your food you can drive your scale weight up?

Darren