First of all: PUT THE SODA DOWN. I don't give a damn about whether its half a can or diet. that shit is so bad for you. As a generally fit person, you should totally know that. It's nothing but refined sugar that will give you an insulin spike (resulting in cravings later in the day) and eat away at your bone density (which you need to lift weights and run). I'm not trying to be extra hard or judgy. I swear I say this same exact thing to my best friends and family because I really do care!! I'm just trying to spread the word about how BAD processed/refined sugars are for you. This comes from a place of love! I promise! :)

If you want to do low weight and high reps to tighten the muscle definition and burn fat, I recommend a caffeine pill if you want to be on an empty stomach. They work great. If you go the route of taking a pre-workout, anticipate spending 20 minutes at the gym shitting your brains out. It's not a good feeling in the morning and I wouldn't recommend pre-workout on an empty stomach. It makes me nauseous as hell. that being said, pre-workout in the AM works great if you have something substantial in your belly like eggs or avocado toast.

If you are trying to move some heavy ass weights at lower reps for muscle size and strength gains, then I would recommend something a little more substantial in your stomach. I would recommend a nice piece of wheat or oat bread with natty peanut butter and some fresh strawberries or raspberries. The fruit gives you some natural and simple carbs as energy for now. Then the wheat bread will take a little longer to digest giving you energy for later. PB is great for protein and fat, which you need in your diet for proper muscle repair after lifting.