Fasting Diet

So i really need some help with my ramadaan diet. I've been reading some IF threads and stuff but its like info overload. Can any of you guys recommend something? My stats are:

Weight: 79kg
Height: 1.76m
BF: around 12% (guessimate)

Any help would be greatly appreciated

its actually quite simple. get in all the calories you need in a certain time frame or window. usually 6-8 hours. i think IF would be your best bet for ramadaan

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Well thats going to be quite tough but will definitely give it a try. Also going to try training an hour or so before we break fast...its gonna be quite interesting...

yeah dude, respect. i couldnt do it myself. it will be rough, but you know all about sacrifice, so you'll be ok

I would do carb backloading. Doing it currently and works like a bomb

RvP, do the intermittent fasting. It is the best diet plan to follow for Ramadan imo. You'll get used to it in the first week. It's just important to time gym to get food in after you train. The problem is you need to eat all your food in an 8 hour window or less, so you can't break your fast every day with the family at 6/7pm and then eat breakfast at 6am.

Thanks guys for the input guys.

@MA, does it have to be all clean calories or can i afford to get a bit dirty?

Intermittent fasting is more forgiving on the waistline with cheat meals, than eating the regular 6 to 8 meals day. Just keep the dirty calories to small portions and the majority from eating clean. It can be hard to get hit your daily macros in 8 hours on IF so if you can't stomach more sweet potato or basmati, dig in to some ice cream (yes you can!) to get the carbs you need now and then.

Its not so bad eating after I break fast, right through the night. The worst is in the mornings. Im just too damn tired to eat much! I think it will get easier tho as the month goes on

So its my 2nd day of training while fasting and i've been taking it really chilled. Medium weight, 3-4 sets of around 3 exercises per muscle. However, i feel really dissatisfied as im not used to working out so little and because of that, I feel as if im going to lose some of the muscle i've gained. My question is, is training like this ok for maintaining/gaining muscle (provided I get the calories I need in) or do I need to amp it up a bit?

If you train in the morning and fast until until the evening you will not gain muscle. You need an insulin spike to transport nutrients to your muscles efficiently for recovery and growth. 10-11 hours is too long to go without food after a workout.

Keep your workouts to medium intensity. Pushing hard means you won't be able to provide the aminos and nutrients needed for your muscles to recover post workout without breaking down other muscle protein. Being in a catabolic state that long can't be made up for by hitting your daily macros 10 hours later. You will be overtraining.

If you can't eat post workout keep it mellow in gym and just hit your daily macro requirements so that at best you can balance out the catabolic state you are in during the day, with your muscle protein synthesis during your sleep.

There was an interesting study done on training when fasting that was published in a top European journal. They found that fasting before resistance training boosts the anabolic response to your post workout carbs/protein. They also found that high carb meals before weight training blunts this anabolic effect so piling food in before your workout is not going to work effectively when you are fasting.

Muscleaddict wrote: If you train in the morning and fast until until the evening you will not gain muscle. You need an insulin spike to transport nutrients to your muscles efficiently for recovery and growth. 10-11 hours is too long to go without food after a workout.

Keep your workouts to medium intensity. Pushing hard means you won't be able to provide the aminos and nutrients needed for your muscles to recover post workout without breaking down other muscle protein. Being in a catabolic state that long can't be made up for by hitting your daily macros 10 hours later. You will be overtraining.

If you can't eat post workout keep it mellow in gym and just hit your daily macro requirements so that at best you can balance out the catabolic state you are in during the day, with your muscle protein synthesis during your sleep.

There was an interesting study done on training when fasting that was published in a top European journal. They found that fasting before resistance training boosts the anabolic response to your post workout carbs/protein. They also found that high carb meals before weight training blunts this anabolic effect so piling food in before your workout is not going to work effectively when you are fasting.

Thanks for the info! I usually train about 45-60mins before breaking fast, so its a bit reassuring to hear that theres not much harm being done.

Aii sorry I was getting mixed up with Bruno who said he planned to train in the morning and then fast.

The way you have it planned is fine. You can get through the month and look great when it's all done.

i wanna try breaking fast with usual dates and water. Then have some leucine, vit c, glutamine and a whey shake, then train. Then eat after. Tried on Wednesday but had sledgehammer in instead of the whey shake but wanna drop that cos it has creatine. Think i should take a break from all the pre-workouts and creatine now...