Ramadan: What to eat if training in the morning?

Hi guys,

So Ramadan has started, which basically mean I'll be having breakfast round about 6am and then the next meal at about 6pm. Given work commitments and prayers in the evening, the only time I really have to train is in the morning at about 7am. Not ideal I know but I'm hoping it can work for my purpose: Limiting the loss of muscle and strength this month while reducing bf%. The alternative is simply not working out all month which historically has resulted in me dropping 8 to 10kgs!

Current Stats:
- Age: 28
- Height: 1.78m
- Weight: 89kg
- bf%: 13%
- Training Experience: 10+ yrs

My workouts is generally made up of low volume, heavy compound lifts (squat, deads, flat/incline/milatry press, chinups, dips) and are usually full body or upper/low split. Considering that this has worked well for me, I plan to keep the workouts low volume, but just decrease the weights abit.

How would I go about eating in the morning? I'm not able to get down too much food as I need to be in gym within an hour of this meal in order to make it in time for an hour session at gym (luckily I have a gym walking distance from work). I was thinking:
- 50g Oats + third cup raisins
- 45 g (1.5 scoops) Casein Protein with 2 tbl spoons Peanut butter
- Medium sized Bananna (+-70g)

What are your guys thoughts?

Is there no way you can train at night? Follow an "intermittent fasting" eating protocol and you'll be fine, but training in the morning with no calories for 11 hours is not good.

I would if I could but my gym is closed/closing by the time evening prayers are done.

I've been doing LeanGains all year & agree that its awesome for Ramadan. My other alternative is training fasted (obviously without the BCAA's as recommended by Martin) at 4:30pm on Sat/Sun (since I'm not working then) but I have two concerns with that:
- is training once or twice sufficient considering that I won't be training to failure when in such a dehydrated state
- during ramadan there is generally quite a few family commitments in the weekend evenings so I gotta be realistic and say I doubt training then is sustainable.

While I know its not ideal, remember I'm looking for the "lesser evil" here; Do u think training in the morning is worse than not training at all?

My idea is to do 2 or 3 compound lift for 3 sets of 5: Squat or DL first then 1 or 2 of Bench, Romanian DL, Chin ups, Dips, Shoulder Press, Rows. All weights will be 10 to 30kg below my actual maxes (eg I'll probably squat 130/140 instead of my usual 165.)

Idea for food is to get in slow digesting food so that by the time I'm done at gym, the food will still be digesting and amino's will still be entering my bloodstream

Does this make any sense or is it just wishful thinkin on my part?

get a 30min training session between maghrib and esha/tharawee!

Last year I trained after Eshaai for about 30min. I have some weights at home and a medicine ball. Kept my protein intake as high as possible and lost about 2-3 kgs, and re-gained it by the end of the following month.

This year I'm thinking of taking a month's break and focusing on the more important things (if you know what I mean). But still keeping protein as high as possible, together with my BCAA and glutemine. The muscle lost will be regained quickly again. Just try and stay clear of the ramadan treats in the evening.

Use this month to plan your eating and training for the months that lie ahead.