In case you haven't noticed, it's Ramadan and I've been wondering about how to keep fit i.e. achieve the best level of muscle/fat ratio as I can this month. I was hoping for some help/ideas on how to tackle the fasting issue. Key factors: We stop eating around 4:30am here and start eating around 7pm. That's 14.5 hours of no food/water. This goes on for an entire month. I think with the food it's obvious: as long as I'm awake and I'm not fasting, I should eat every 2-3 hours, balanced meals. Drink at least 1 glass of water every hour. I think that adding muscle is impossible so I've opted for trying to maintain muscle while losing fat. Here's what I'm thinking: - Exercise from 6pm to 6:45pm, shower, eat. - Exercise will be fast walking, light jogging and on occassion some core stuff (pushups, pullups, situps, squats, lower back, and plank). - Big meal at 7pm (includes half a gatorade and half a protein shake). - Medium meal at 11pm, more veggies and fruit, less carbs. - Nap from 3am-4am. - Half a gatorade, protein shake (slow digesting) blended with bran flakes just before 4:30am. - As mentioned, water at least every hour. - I sleep from 1:30pm till 7pm. I'm wondering if that's sensible? Any ideas or suggestions for battling dehydration? I'd really love some suggestions on foods that digest very slowly and provide a steady source of energy. Thanks.
You need to add slow digesting protein in the mornings to try and last as long as possible. casein is one that comes to mind.
how about when you break your fast.. you eat some sausage and take it down with some beer...... and before any of yall say that's a F**ked up comment.. please note I'm a muslim too and it's a joke! :grin:
http://www.suhaibwebb.com/personald...r-success-by-rehan-jalali-the-protein-shaikh/ Sample Ramadan Meal Plan for Fat Loss and Muscle Gain *This plan is for a 170 lb MALE, please adjust amounts for bodyweight Suhoor: •Eat 6-8 egg whites (with one yolk) •One bowl of plain oatmeal w/cinnamon, raisins and a banana •1 teaspoon all-natural peanut butter or olive oil or flax seed oil (1 tablespoon Barlean’s Omega Swirl) •Plenty of water (16-24 oz.) •Opti-pack by Super Nutrition (one pack) multi-vitamin/mineral Iftar:•Three Dates and a Nutrition Shake (Protein Rush from VPX Sports, Lean Body by Labrada, or Eat-Smart MRP from iSatori) •Plenty of water Sample Ramadan Meal Plan for Fat Loss and Muscle Gain *This plan is for a 130 lb FEMALE, please adjust amounts for bodyweight) Suhoor: •Eat 3-4 egg whites (with one yolk) •½ cup of plain oatmeal w/ cinammon, raisins and a small banana •1 teaspoon all-natural peanut butter, almond butter or olive oil or flax seed oil (1 tablespoon Barlean’s Omega Swirl) •Plenty of water (16-24 oz.) •Women’s blend: 2 pills of multi-vitamin/multi-mineral Iftar: •Three Dates and a Nutrition Shake-1 scoop w/12 oz water (Pro-Blend 55, Eat-Smart MRP from iSatori, and Low Carb protein from MRM) •Plenty of water For cardio workouts: Do cardio 45 minutes after this meal for 30-45 minutes at a moderate pace or do a sprint workout if you have less time and then have the next meal before taraweeh. Have a cup of green tea, Oolong tea, or coffee with iftar on cardio days. For weight training days: Eat another food meal before taraweeh like chicken breast (or baked salmon), brown rice and some veggies OR baked fish (salmon, tuna, orange roughy, or mahi mahi), sweet potato, and a garden salad or some steamed vegetables. Drink plenty of water during taraweeh. Go to the gym after taraweeh. (If you pray 20 rak`at, have a protein bar in the middle of prayer). Drink plenty of water during the workout. For men, you can even have Accelerade or Powerade™ or another sports drink during the workout. After the workout, have another Nutrition Shake and lots of water of course. Then sleep 45 minutes later or stay up all night eating and working like I do! Following these simple workout and nutrition tips can really help you make great gains during this blessed month. May Allah help give us patience and strength in this month and throughout the year and make us strong mentally, internally, spiritually, and physically! Top 5 Healthy Foods to eat During Ramadan 1.Dates – They contain a unique blend of glucose and fructose and have a very high potassium content (about 64% more than bananas). They have a nutrient called beta-D-glucan which is a soluble fiber that has health benefits and can increase the feeling of fullness. 2.Raw, Unfiltered Honey – This contains many phytochemicals and flavonoids that can enhance health. Honey is very good for increasing energy. It is an excellent source of antioxidants. In fact, ORAC tests show it has the highest level of antioxidants of virtually any natural food on earth! It even has anti-bacterial effects. Take 1-2 tablespoons daily. 3.Fish – Eating fish regularly can have positive effects on health. The fish oils EPA and DHA have been shown to improve brain function, enhance cardiovascular health, and reduce inflammation among other things. Some of the best fish are cold water wild salmon, orange roughy, deep sea cod, sea bass, ahi tuna, mahi mahi, and tilapia. 4.Figs – They contain key mineral such as calcium, iron, magnesium, and potassium. They are also a great source of fiber and can support healthy blood sugar levels. Figs are an alkaline food which means they help balance the Ph of the body making it less acidic. 5.Olive Oil - Contains omega 9 or oleic fatty acids. It has been shown to increase the good cholesterol (HDL) while lowering bad cholesterol (LDL). It also seems to have some antioxidant effects. Look for extra virgin olive oil (cold-pressed). Cooking with it can lower some of its benefits. Add it to food after it is cooked!
Yeesh. It sure would be a lot more challenging for you if you had a job during the day. Sleeping during the day is a challenge in and of itself, I suppose, as is fasting in general (no matter when you sleep). Good luck to you. P.S. - I have no ideas as I am not a nutrition expert.
what's wrong with trying to build muscle too? Just eat complex carbs to maintain energy and dont eat any processed sugar or simple carbs. Don't eat anything that has a diuretic affect and keep an eye on the color of your urine.
I think Adeel's plan is a good one. I know personally this is what I'm doing: Before 4:30am: 4 glasses of water (roughly 32 oz) 3-4 eggs (1 yolk) 2 Scoops Protein Shake (50g protein) 1 Banana 1 Fish Oil Cap 1 Flax Seed Oil Cap Some fruits/veggies The banana helps the protein digest slowly, I was recommended to do that at night after workouts but I figure I can use it during the day too during fasting. At Sunset: 2 glasses of water some fruit/veggies 1 scoop protein shake (25g) Workout from 8:30-9:30pm Post Workout (within 1 hr after): 1 scoop protein shake (25g) 1 Chicken Breast (50g) Any other thing I want. (my cheat time) This helps maintain muscle while cutting as well, and losing fat. Best of luck to you on your progress!
It's decent but it looks like the diet is severely lacking protein. I try to get in 200 g per day. This is what I've put together. Iftar: salad, 3 pieces of fish (60 g of protein), 3-4 egg whites with one yolk, banana/apple, 50 g of whey protein. Anytime after Iftar and before sunrise: salad, 2 chicken breasts or 3 pieces of fish, 3-4 egg whites with one yolk, banana/apple, decent amount of fat free cottage cheese, 25 g of whey or casein protein.
I love how the Rehan Jalali article is found almost everywhere this Ramadan. I'm going to work out after Taraweeh for short 30-40 minutes of some light lifting and cardio. And how close it is to impossible during Ramadan, I'm going to try to stay away from anything deep fried during iftar. My biggest meal will definitely be suhoor, and a light iftar with small meals during the night.
