Hi Clive,

Glad to hear you're going to give BFL another try.

Here is my $0.02 worth on your Questions.
1. I also have a Myoplex as a post workout shake. But I just have a normal breakfast on cardio days and I don't have that for at least an hour after doing the cardio.
2. I have some extra carbs both before and after my workouts. I have some extra carbs before to give me the energy to get through the workout.
3. I don't really know the answer to this question. I do cardio first thing in the morning and weight training in the afternoon, just because that is what is most convenient for me.

Good luck, I'm sure you'll enjoy it.
Arnie