SOME HEALTH GUIDELINES FOR RAMADAN

IBZ


Hi mate,

So at present i thought to do more cardio & get my belly fat as low as i can and depending on how i look after fasting is over maybe continue with the cut and then start a clean bulk.
I would say start a steady state cardio after your weights session and see how you get on. What is your current diet like?

This sounds like a good plan...try and trim down a bit and then go for balls deep bulk after the fasting season...

My diet is a bit all over the place mate...i keep restructuring it every 2 days due to my body composition changes and my work shifts..which is some nights and weekends...

Roughly id go through the following:

Break Fast with : I50g rice + I30g tuna + 3 eggs + veg

8.30pm Train

9.45pm PWO- 30g Whey

IIpm -50g rice + I50g Beef/Chicken + Fibrous Veg

Iam -400ml semi Skimmed Milk+2 bananas+60gOats+ I TBspn peanut butter+walnuts+Strwberry+Raspberry+I00g Quark+30g Whey as a smoothie...makes I600ml... have 800ml now

3am- Remaining 800ml of Catabollock Smoothie

4.30am I50-200g Cottage Cheese
             I-2 Slices of wholemeal toast

6.30am Bed

thats how it goes on a work day...its pretty calorie dense so im not suprised im gaining so much fat but im a skinny boy so i should be able to shed it fast...
Does anyone have any critiques or suggestions for modification...anything would be appreciated..

So during sehri the only protein you're having is from 150-200g cottage cheese?  You're fasting for around 16 hours therefore; that's not enough, IMO.

I take in 100g of casein during sehri....as a rough guideline.  But then again I do weigh in at around 16-17 stones

Yeah agree with Daari, you need to up your protein intake at sehri.

Also i notice after breaking your fast you say you have: I50g rice + I30g tuna + 3 eggs + veg

I would personally have at least 40g of whey protein mixed with a fast sugar such as dextrose/glucose and then say after 10 mins have your meal.

What is your water intake like as you have not mentioned that.

Your diet looks good, wish i could eat that much but i can't due to the stomach having shrunk during the fast.
I will def try your shake, looks like a nice bulking smoothie.

Daari


So during sehri the only protein you're having is from 150-200g cottage cheese?  You're fasting for around 16 hours therefore; that's not enough, IMO.

Cheers guys

The only problem is I cant possibly eat anything else...the shake itself is over I000calories and around 55g of protein-based on milk, whey, quark, PB and Walnuts...and i am just so stuffed...even eating the cottage cheese is a mission

As for breaking, unfortunately i am on my last few scoops of whey...hopefully the new natch will arrive by wednesday and then ill  adopt 40g of whey + dextrose when breaking and PWO.

Oh, and i somehow manage to get in around 2 litres of water in for a day...not including I600ml shake..hehe

salam guys i am planning to do cardio work every morning after sehri 5 times a week mon - friday and then weights before taravhi about 9 do you think it would be too much or shud i start it because i want to shift abit of body fat ASAP can someone let me no wot u think

p.s some useful sehri/iftari meal tips thanks guys

allah ha fiz

I think that would be too much stress on your body, personally.

Go to the gym 5 times a week-after Iftaar

3 days cardio, 2 days weights.

Open your roza with protein, and do not eat carbs - if it's a cardio day.

Hows it going for everyone...

I have fallen off the wagon of sorts and not been able to train this last week and its begining to show...severe reduction in thickness and a slight further increase in bf ...

how about everyone else?

Myself also, lost in total approx 4-5 lbs so far, weighing around 12.10st, but gained 4% bf, from 8.7% now to 12.7% bf. Proper upset.
Was quite lean before as i just finished my 16wk dieting, from 20% bf 13.12st down to 13.2St 8.7% bf.
Was super strict and dedicated, now im just using rozeh as a break, and get back to shape after eid! lol
Really nobody has got nothing to lose, all for a good cause bro's.
Im doing nights at work all this month.

Again who else has lost weight and gained BF?????

bump - under a week to go

Stickied for 2009!

Hi all

Anyone seen this?

http://stronglifts.com/...g-build-muscle-lose-fat/

Posted this in another forum but RFH helpfully pointed me to here

happy ramadan guys , lets start sharing

for sehri i had 2 pieces of toast with Peanut Butter, a whey shake with milkk, oats, whey and a spoon of nesquick, also had 1 fried egg, and a few glasses of water, stomach is struggling now.

Would people suggest to have a casein shake with milk before i go sleep (11.30'ish) and another during sehri or is that too close?

hi everyone, ramadan kareem
ya ur sahoor looks good i have something similar 3-4 eggs 2 toast/large bowl of oates or ready brek glass of water or i feel like it then kebabs!! meat stays in ur system for longer.however this ramadan im going include a serving of the boditronics midnight express after eating my sahoor,i av bought a tub of it just before ramadan from what i can see its the best product on the market to consume at sehri as it has 40g of protein mainly miccelar casein(70% casein 20%egg 10%whey) also contains 5g of flax seed oil which slows down the protein even further 5g of glutamine and 3g of HMB good anticatabolics.at iftar i just enjoy gorgeous  food  thats associated with this month whatever its!!then just eat every 2 hours at 11.30 after taraweh before bed i have a 50 g whey protein shake mine is phd whey but any whey would do. i would cut training to 2 sessions per week performed just 2 hours before iftar so about 6 pm it will be weight sessions to try and keep strenght and muscle mass but no cardio it can wait till after eid.hopefully i would keep my strenght amd mass this ramadan its all about keeping what u av already got rather gaining mass.
lastly great link earlgrey and thanks to muscletalk for making this a sticky.wish everyone a yummy mouthwatering iftaar and the acceptance of our fasting and good deads in this ramadan.

ramadhan mubarak. how many of you are training before iftaari? How has it been has your strength gone down due to fasting all day?
I also want to train before iftaari just wanted to know how you lot feel about training then. thanks

I am training before iftaari but some days find it hard to lift heavy so am keeping weights moderate, i keep the pace slow otherwise thirst takes over.

I am surprised as i can still lift close to what i was lifting before fasting but tend to go lighter to keep the pump. 

I run around 7 mails every three days ... i am finding it tough in Ramzan though what would be the best time to train ???

I find it hard with lack of sleep rather than not eating for like 16 hours. I go to bed about 11 get up at half 3 to maked food then sometimes i go back to sleep and sometimes dont before going back to work. Really stressed routine!

When does Ramadan end this year?