I've searched many times and can only find threads that alude to PWO shake nutrition for those who do cardio after weights.

My question is:

If I'm doing cardio at 65% max HR for 45 minutes on an empty stomach (except for 200mgs caffeine), followed by abs, 30mins after waking up in the morning, what should be in my post-workout shake and should it be consumed immediately upon finishing?

The "How to Cut" thread stipulates breakfast should have carbs in, so is it impacting my fat-burning aims if I eat protein/carbs 45 minutes after my shake?