Ok.. your post w/o shake sounds pretty good. You definitely need carbs immediately after working out as that's your primary shuttle for glycogen and nutrients feeding the muscles. At this time carbs will NOT stand a chance at being turned in to adipose tissue.
As far as Pre-cardio a little protein and fat is a good idea. Something to sustain you but honestly I think people over think this some. Do what you feel is good in that situation but do not take BCAA's before cardio only sessions. Your body will immediately use it up as an energy source and it's just been wasted. Overall you have to look at cardio as a means to an over all goal at the end of the day - calories in vs calories out. The debate on cardio with an empty stomach will never be conclusive, the main fact is that it's getting done and of course in the most efficient manner... ie. HIIT. If you can not do HIIT then by all means any other way is still not BAD.
If you properly execute a HIIT session it should be no longer than 15 - 20 minutes. That's the beauty of it!!! It's gotta be INTENSE though!
Your pre-workout regimen sounds great as well! Those are the vital basics necessary to saturate the muscles.. if you want you can drop the glutamine pre-w/o though as it will just get burned up as fuel. Plus the only way to truly get enough glutamine to the muscles is to ingest quite a bit, upwards of 30g/ day. Most of it gets absorbed in the stomach lining.
Your system sounds great overall! Very awesome stuff there.. overall like I said just be sure to get mostly Protein and Carbs after workout with minimal fat at that moment. The fat will slow it all down and you want those nutrients absorbed as quick as possible.