Diet in Ramadan

[skully]

This year has been quite tough for me - although lots lots of of people say I lost weight in the past 3 months (since I started work) - I feel the opposite!

Anyway, had no proper time to sit and plan meals - been really shitty. Have been reading quite a lot, but I don't know what is the best to not gain fat.

Ramadan, it's basically a month were Muslims fast from Dawn (4:15) to Dusk (7:15pm), no food, no water, no swearing....etc. I have figured workout plan, but since I am working this year (unlike last year), I don't know how much calories would be adequate...also how to break down meals. This is how it will go...basically

7:15PM: (first meal after 15 hours fast) What combination should I have from carbs (complex or simple?), protein, fat?
9:15PM: workout
10ish, I plan to NOT have protein shakes as honestly they rather disgust me now. so I will be having 300-500ml low fat milk, should be able to get 16g of protein, carbs and some fat as post workout + a fruit (ideally).
11PM - should I snack on anything?
We usually have fatoor around 12-1a.m. in house...so what should I consume for fatoor (last meal before fasting again and it's right before I sleep): what kind of combination carbs (complex or simple?), protein,health fat?

Last year I was able to consume food 5 times, this year I will barely be able to do so within the 5 hours I have to consume food. Please help me

[Boss Man]

I'd probably in you case have a 40-40-20 split on the Protein Carbs and Fats.

You'd need the Protein to protect muscle mass and the Carbs for energy. Don't go with simple Carbs, or you'll be using them up too quickly. Complex would be better for slower release.

Something for your first meal could include a meat and veg meal, or meat and something like Salmon, a low Mercury Fish, or something with meat, Veg and a bit of Rice or Legumes to supplement some of the Carbs and Protein in the meal.

Milk and Cheese would be good things as they have Casein, which is slow digesting; 8 calories per gram versus 4 in most other proteins, so I'd include something like that in the last meal of the period. As Low Fat Cheese contains things like Protein, Carbs, Fat Soluable Vitamins Omega Fats, Vit C, Calcium, Magnesium etc and it would make a good choice for energy reserves and slow digesting Protein.

I would have that last meal of the period, then if you've had something at 10, don't eat at 11, eat at 12, then maybe a meal at 2PM before bed if possible, or is bed before 2PM?

Second question. Do you have any leeway regards workouts? could you workout a bit earlier?

[skully]

I would have that last meal of the period, then if you've had something at 10, don't eat at 11, eat at 12, then maybe a meal at 2PM before bed if possible, or is bed before 2PM?

Second question. Do you have any leeway regards workouts? could you workout a bit earlier?

Alright thanks, so for first meal it should be something like Salad with chicken, or chicken with hummos...and meals at night should be more protein/veg/healthy fat ortiented?


It's hard to eat past 1am for me, as that's when I go to bed to sleep at night (2AM, not PM )

So this is what's possible for food

7:15 eat
9:45-10pm (something quick post workout, what do you suggest?)
1am: last meal


can't add more meals this year as I did last year....=S, shorter hours where we can consume food. 15 hours fast!

[skully]

as for training, its very hard for me to train at any other time than 9pm, most gyms close by 11 on weekdays and 9pm on weekends

also its hard to train b4 9pm (for me) A) I tend to get irregular heartbeats from the sudden food in the system, and a few rituals (praying and reciting the quran) i usually like to do between 7:45-8:30.

Plus body needs 2 hours to digest the food before I can train....

Can I drink 500ml of milk everyday in Ramadan as well? I am afraid I am not going to be able to get enough protein...how much do I need to maintain muscle, grams? would 60g do? I usually had way more last year, 2 protein shakes (40g) right there..but I am really sick from them, and also they make me feel uncomfy (bother stomach).

Getting food, with 20-30g proteinis tough...

[Boss Man]

Did I put 2PM instead of 2AM? Well darnit

Yes milk will be fine. 1 glass should be okay.

[skully]

Cool, how many grams of protein will I need? would 60-80g do, It's hard to get in more...

[Boss Man]

80g would be good to aim for in that case then.

[A.Lateef]

Hi All (asalaamu alaykum Skully)

I was searching on Google regarding weight training in Ramadan, and I came across this post. What I have found so far is that its best to weight train 2hrs before you break your fast; don’t train for longer then an hour. It was recommended don’t do no cardio and only do 1x5 sets.

Today I will try this out and see how I feel; I will keep you in formed.

http://stronglifts.com/ramadan-weight-l ... -lose-fat/" onclick="window.open(this.href);return false;

[skully]

Thanks! i've seen that post and personally know I will not be able to handle it - last year I worked out at night 2 hours after iftar and it was fine, but I used to have more meals so it worked...not sure how this year will go like....since i can't eat much anymore with the time-limit.

[A.Lateef]

UPDATE!

I went gym around 7.30pm had a short 40min workout. All I did were compound exercises (bench press, shoulder press, squats and dead lift) and finished off with some abs routine. I felt fine, wasn’t too tired mouth a bit dry but that was to be expected.

This morning I felt good, I will try it again tomorrow. I intend to keep this up 3x week up until I finish fasting.

Thanks