Muslim Okes

So with Ramaadaan approaching quickly next month, What are your guys training/dieting regiment? I usually train about an hour before breaking fast (athough cant eat as much coz this stomach has shrunk and u feel nasuseous n shit) What other tips can you guys offer?

Maybe a high protein, high carb chow in the morning along with a Meal Replacement or some Casein protein,

Any other tips?

Dj gave advice to this a few years back...Do a search.

Lots of cottage cheese for sehri. I usually dont have the energy to train so i dont during the month. But i would have dates, water and whey for iftaar. Train for 30min. Have a shake. Then see what i can eat thereafter...

Might be a good time to experiment with intermittent fasting?

Wayne wrote: Dj gave advice to this a few years back...Do a search.

Lots of cottage cheese for sehri. I usually dont have the energy to train so i dont during the month. But i would have dates, water and whey for iftaar. Train for 30min. Have a shake. Then see what i can eat thereafter...

So u train after ifthar? Lol I'm practically dead after ifthar. Last year I trained around 30 mins before ifthar, dieting wasn't right. Protein shake for ifthar and another afterwards and I only ended up losing around 2k the entire month. Oh and for Sehri I'd have one of those huge mass builders but I think I'm gonna try a double dose of casein this time

I would try some intermittent fasting as muscleaddict suggested, will fit your fasting time nicely and provides great results in some hey.

Other than that, goodluck buddy

Aqueel wrote:

Wayne wrote: Dj gave advice to this a few years back...Do a search.

Lots of cottage cheese for sehri. I usually dont have the energy to train so i dont during the month. But i would have dates, water and whey for iftaar. Train for 30min. Have a shake. Then see what i can eat thereafter...

So u train after ifthar? Lol I'm practically dead after ifthar. Last year I trained around 30 mins before ifthar, dieting wasn't right. Protein shake for ifthar and another afterwards and I only ended up losing around 2k the entire month. Oh and for Sehri I'd have one of those huge mass builders but I think I'm gonna try a double dose of casein this time

casein is a good idea. Actually i am too tired to train so i dont really train. Normally try to, but by the 4th day i call it quits! But yeah, i would train after iftar.

Wayne wrote:

Aqueel wrote:

Wayne wrote: Dj gave advice to this a few years back...Do a search.

Lots of cottage cheese for sehri. I usually dont have the energy to train so i dont during the month. But i would have dates, water and whey for iftaar. Train for 30min. Have a shake. Then see what i can eat thereafter...

So u train after ifthar? Lol I'm practically dead after ifthar. Last year I trained around 30 mins before ifthar, dieting wasn't right. Protein shake for ifthar and another afterwards and I only ended up losing around 2k the entire month. Oh and for Sehri I'd have one of those huge mass builders but I think I'm gonna try a double dose of casein this time

casein is a good idea. Actually i am too tired to train so i dont really train. Normally try to, but by the 4th day i call it quits! But yeah, i would train after iftar.

A quick 30-45 min HIT session after ifthar would be awesome if u have the energy for it. I doubt you'd be able to do it for more than 4 days in a week tho.

This Intermittent Fasting thing seems to fit in well with Ramadaan. Have a look at this link www.bodybuilding.com/fun/fasting-diet-protocols.htm they speak about Ramadaan fasting and how to get all your calories in for the day in the morning and right through the evening

I end up not training at all (too tired) and focus on keeping my protein BCAA, glutamine, intake as high as possible. With the days being shorter it should be abit easier. My last year eating plan looked something like this:

Morning
- 2 scoops whey (50g protein),
- 100g oats
- banana
- energade with my BCAA

Evening
- 2 scoops whey + BCAA
- high protein supper, with cabs, and fats

handful almonds (on way to mosque)

Before Bed
- whey + peanut butter

About 2am (when I go to toilet
Casein Whey

It totals about 230g protein. Carbs are monitor as I go along. I also try to take in as much water as possible in the morning.
On average I loose about 3-5kgs, but pickup it up again about a month later. I think it's impossible to hold onto all your gains, and I think this is agreat period to detox the body as well.

(Great thread Aqueel - was going to post something similiar close the the time)

i usually have the evox cassein in the mornings, it does wonders. than i get myself a pre workout for ramadaan, its the only way i manage to train at nights. lol i have to train! skipping gym for a whole month will drive me mad

A pre-workout? How wise is that? No water for the whole day. You ought to be dehydrated and pre-workouts are stimulants that use up water in the body. I think it would put your body and kidneys under extra pressure. I would say use it as a good detox and eat as natural as possible! No creatine, just whey, cassein. Dates and water is very important to break fast with.

How many dates are we talking about here? :blush:

beemer wrote: How many dates are we talking about here? :blush:

lol...Not sure. But i know for sure that i read havin dates with water is like "supercharged gatorade" to rehydrate you. I love the kajools thou. I would personally hav about 5+, a little water and a whey shake. Then train a short while thereafter.

So i been looking at the timetables. Ifthar is at 5:20 (in durbs). Which gives u 30 mins to chow down, perform maghrib and hit the gym by 6. Namaaz starts at 6:40 which give us around 30-35. mins in the gym to be comfortable and ready for n Isha. Think this will work along with your high date/water intake ifthar, whey protein and a small chciken breast?

Head off to gym but to do HIT + plus the added squatting during tharawee lol and then antoher full solid meal after namaaz?

If you want to dig in deeper, you can always use the MAX OT training method with calls for heavey weights, shorter reps, minimal rest time. From what ive briefly read about MAX OT is that a session should be 30-40 mins tops. I think this will fit in perfectly during ramadaan...oh and not to forget the casein, peanut butter/cream cheese before bed!

Aqueel wrote: So i been looking at the timetables. Ifthar is at 5:20 (in durbs). Which gives u 30 mins to chow down, perform maghrib and hit the gym by 6. Namaaz starts at 6:40 which give us around 30-35. mins in the gym to be comfortable and ready for n Isha. Think this will work along with your high date/water intake ifthar, whey protein and a small chciken breast?

Head off to gym but to do HIT + plus the added squatting during tharawee lol and then antoher full solid meal after namaaz?

If you want to dig in deeper, you can always use the MAX OT training method with calls for heavey weights, shorter reps, minimal rest time. From what ive briefly read about MAX OT is that a session should be 30-40 mins tops. I think this will fit in perfectly during ramadaan...oh and not to forget the casein, peanut butter/cream cheese before bed!

Those time frames are quite tight, and I doubt I'd make it through Taraweeg after a workout. I've done Max OT training and it's more focused on strength training with higher carbs intake. It's very demanding and wouldn't suggest it for Ramaldaan - great for afterwards to get back strength gains.

What worked for me before was a 3 day split (compound movements), with the aim of maintaining mass and muscle memory, rather than bulking.

Taraweeg should be done shortly after 8. Why not train afterwards?

Why not set your alarm clock to get in one or two extra meals during bed time?

I usually have a giant breakfast consisting of oats, mince, 5XL and quite a lot of water and use that as my preworkout as I hit the gym before 7. Stimulants are a big no-no as mentioned above as caffeine as a diuretic which will leave you dehydrated by noon.

For iftaar its dates followed by lots of rice with mince and chicken then I'd have the same meal 3 hours later with PB instead of rice and some 5XL. I usually follow this approach when I'm trying to maintain/bulk and I don't waste my time with veggies as they are filling but don't have much calories.

I train most bodyparts like I usually do (max weight, low reps) but go easy (more rest between sets) during legs as doing HIT whilst fasting's not the smartest thing ever

not all pre workouts have stimulants but you right you will put pressure on your body and it does make sense to detox in the ramadaan. lol i guess thats what we suppose to do

Instead of starting a new thread. I thought I'd just add to this one seeing that it relates to Ramadaan.

Was wondering, whether its advisable to start a cycle immediately after the month of fasting. My gut tells me I should training naturally for a while but not sure for how long.

What do you guys think?

imo fasting improves insulin sensitivity, so you MIGHT be able to squeeze out some more gains in the month or two after the fast...

gorilla wrote: imo fasting improves insulin sensitivity, so you MIGHT be able to squeeze out some more gains in the month or two after the fast...

Most definitely. It usually takes me about a month to get back to my pre-fasting weight and strength. So then it would make sense to wait before going on a cycle? Right?

beemer wrote:

gorilla wrote: imo fasting improves insulin sensitivity, so you MIGHT be able to squeeze out some more gains in the month or two after the fast...

Most definitely. It usually takes me about a month to get back to my pre-fasting weight and strength. So then it would make sense to wait before going on a cycle? Right?

Correct

Beemer, switch to an intermittent fasting eating plan during Ramadaan and you won't lose any strength or muscle. I've been fasting 16 hours a day the last 2 weeks and my strength has actually improved a bit on some lifts.

Muscleaddict wrote: Beemer, switch to an intermittent fasting eating plan during Ramadaan .

Hi,

Can you elaborate some more on this please. Thanks

beemer wrote:

Muscleaddict wrote: Beemer, switch to an intermittent fasting eating plan during Ramadaan .

Hi,

Can you elaborate some more on this please. Thanks

These are the basics: www.leangains.com/2008/06/sure-fire-fat-loss.html

There is a recent topic on this forum here: www.anabolicsteroids.co.za/forum/10-diet...ttent-fasting#110049

in a nutshell, you fast for 18 hours of the day and get in your calories in the other 6 hour window