Been running the same 6am setup for about 14 weeks and it's the first breakfast that actually sticks: 250g nonfat Greek yogurt, a scoop of whey, frozen berries, a big spoon of psyllium, coffee. Roughly 45g protein for around 350 calories, and I build it in a jar the night before so it takes 90 seconds.
I lift four days a week and used to train on nothing but coffee, then act shocked when my last set felt like death. Now I eat at 6:15, train at 7, and sleep has been steady at 7.5-8 hours. Honestly the sleep is probably doing more for the recomp than the breakfast is.
Down about 2 inches at the waist since January while my squat crept from 185 to 225. Not selling anybody on anything — just tired of the office pastry table being treated like a personality trait.
What do you all do on early work days? Real food before training, or coffee and vibes until lunch?