ramadan fasting is starting this week, which means, big breakfast, big dinner, and nothing (not even water) through the day.
Any suggestions on retaining mass/strength with the inevitable weight loss? Average weight loss for me is 5-7 pounds over the month. I usually gain it back easily after.
One month is a long time to not lift.
Obviously, for those meals you know to eat alot of protein, fat, and slow digesting carbs.
As for working out. I’d say high intensity, low volume. Ripped Rugged and dense would probably be a good program.
[quote]Z-Man wrote:
ramadan fasting is starting this week, which means, big breakfast, big dinner, and nothing (not even water) through the day.
Any suggestions on retaining mass/strength with the inevitable weight loss? Average weight loss for me is 5-7 pounds over the month. I usually gain it back easily after.[/quote]
I would actually go the oposite way…sorta. Since the movements need to keep quality keep the loads moderate 40-60% 1RM…also make sure you have enough rest between sets (2-3minutes) As you get deeper into the month take your total TUT down. So the workouts should be no longer than 35-45 minutes.
[quote]gustojack wrote:
Z-Man wrote:
ramadan fasting is starting this week, which means, big breakfast, big dinner, and nothing (not even water) through the day.
Any suggestions on retaining mass/strength with the inevitable weight loss? Average weight loss for me is 5-7 pounds over the month. I usually gain it back easily after.
I would actually go the oposite way…sorta. Since the movements need to keep quality keep the loads moderate 40-60% 1RM…also make sure you have enough rest between sets (2-3minutes) As you get deeper into the month take your total TUT down. So the workouts should be no longer than 35-45 minutes.
[/quote]
I’m curious what other training parameters you would have to go along with the 40-60% intensity and what exactly your hoping to achieve?
I think more along the lines of the first response, try to maintain strength and reduce total volume some. This has always worked for me
My advice would be to switch to catholocism during ramadan, and switch back afterwards, that way you can eat what you want. Another option is to go to the north pole where days don’t last very long, that way you don’t have to fast but for a few hours.
So higher intensity and shorter workouts may be the best bet? (or switch to Catholicism)
make each meal about 2000 calories depening on what you weigh so you dont lose weight
Easier said than done, the stomach actually shrinks.
Do you train right before one of your big meals? At least then you’d have adequate post-workout nutrition.
[quote]Z-Man wrote:
ramadan fasting is starting this week, which means, big breakfast, big dinner, and nothing (not even water) through the day.
Any suggestions on retaining mass/strength with the inevitable weight loss? Average weight loss for me is 5-7 pounds over the month. I usually gain it back easily after.[/quote]
Scheduling wise, I can probably get my training in about 45-60 minutes before the evening meal.
If I was in your position I would write down the calories of each meal and if it didn’t meet my calorie goals just force down some healthy fats and a blend of juice, protein, and oil to make sure I don’t lose weight.
I think any moderate to low volume mass/strength routine that you have found effective in the past would be a good routine to try. A months is not that long if you eat enough I think you can maintain your current mass/strength until you can go back to a more balanced eating plan.
Don’t skip the water, dude. Allah will be just as pleased.
[quote]Z-Man wrote:
Easier said than done, the stomach actually shrinks.[/quote]
Make sure then to eat more calorically dense foods. High in fat. And try your best to get 1g per a pound of protein per a day. Probably not likely, but do your best.
I agree with the high intensity, low volume approach. Stick to the big compounds movements to conserve energy, but make sure your muscles are adequately stimulated. Not annihiliated, but stimulated.
Do BCAAs count as food? Probably so. Otherwise you could pop them throughout the day.
[quote]BarneyFife wrote:
My advice would be to switch to catholocism during ramadan, and switch back afterwards, that way you can eat what you want. Another option is to go to the north pole where days don’t last very long, that way you don’t have to fast but for a few hours.[/quote]
I can’t take it!! This guy turned out to be a real comedian huh? He can take it too so I guess he’s entitled. Sorry, I know this was a serious question, but I couldn’t help myself.
–Tiribulus->