Ramadan - dieting advice needed!

[mac_1]

Hi Guys,

Just want some insight into what would be the best approach to diet and nutrition during the month of Ramadan (for those that don’t know, Ramadan is a month where Muslims fast from the hours of sunrise to sunset – no water or food allowed in this time). The way it falls where I am, this means that I will be fasting from 3.20AM to 9.20PM, therefore my opportunity to pack as much nutrition in is only 6 hours.

At the current moment I am following DP’s keto diet (200lbs plan) – I am currently in week 6 of the diet and I have made steady progress. Ramadan starts on 20th July 2012 – that gives me another 4/5 weeks of following this diet.

After thinking about the best way to proceed during the month of fasting I have decided to maintain the principles of keto. In the 6 hour window I have to eat I will attempt to get 4 meals in – each meal consisting of;

Protein – 75g
Fat – 30g
Carbs – 5g

So my total intake will be P = 300g, F = 120g, C = 20g

I just want to throw this out there really and ask what you guys would do if you had to fast for a month. Do you foresee any issues with this approach?

Maybe some of you guys have fasted before and have a keto style approach?

Lets discuss!!!

[WonderPug]

Start using an IF protocol such as Leangains. You might even find you like IF enough to continue that pattern of eating after Ramadan.

[MakeABanana]

Start using an IF protocol such as Leangains. You might even find you like IF enough to continue that pattern of eating after Ramadan.

This. It's what I did last Ramadan and what I'm planning to do for the one coming up next month.

[WonderPug]

In the 6 hour window I have to eat I will attempt to get 4 meals in

Why eat four meals within six hours rather than, for example, consuming two?

Trying to consume 4 meals within that short window probably means disturbing your sleep massively. One meal right after sunset and one right before sunrise is likely the least intrusive solution.

[FitnessCPA]

I assume you sleep overnight, so how are you going to get four meals in between 9 p.m. and 3 a.m.?

[mac_1]

It would be a case of me having to keep a protein shake by my bedside...thanks for sharing the leangains link, I will look into and research this option now.

[mac_1]

This. It's what I did last Ramadan and what I'm planning to do for the one coming up next month.

can you please outline what your plan for the month of fasting is - in terms of meals and what your objectives are. also, how did you find fasting last year? did you achieve your goal?

for me, i want to continue with my cut, i don't really know much about intermittent fasting yet. thanks

[Ectomorphhh]

I'm going to try IF as well but eating huge meals after not eating for most of the day is pretty hard as the appetite isn't there after the first bite. Any tips or suggestions on reaching calories and macros in that short amount of time?

[Kerbouci]

OP , during ramadan , all muslim bodybuilders become Intermittent Fasters

follow the link provided By Pug

[StitchT]

I'm going to be cutting during Ramadan, what I plan to do is just eat my two meals as usual, just different times.

Iftar is meal 1 and Suhoor is meal 2. I would make meal 2 the bigger meal because you'll be going fasted for a while so may aswell have something in the tummy.

[mac_1]

I'm going to be cutting during Ramadan, what I plan to do is just eat my two meals as usual, just different times.

Iftar is meal 1 and Suhoor is meal 2. I would make meal 2 the bigger meal because you'll be going fasted for a while so may aswell have something in the tummy.

i am going to look into IF - got a few weeks to research it!

StitchT - can you outline what the macro nutrient breakdown of the two meals you plan to have. i just want to have an idea of how much and what to eat. also - what abt training? no post workout nutrition i guess, unless one is to train before Iftar...

[StitchT]

i am going to look into IF - got a few weeks to research it!

StitchT - can you outline what the macro nutrient breakdown of the two meals you plan to have. i just want to have an idea of how much and what to eat. also - what abt training? no post workout nutrition i guess, unless one is to train before Iftar...

Training will have to be fasted, I'm not sure how that's going to workout for me. Maybe, just MAYBE I'll be able to train after Iftar. Who knows, I might have to switch gyms though to a 24/7 gym.

My macronutrients aren't what you'd call reasonable, I'm doing a very aggressive cut right now. It's something like 50f/165p/95c. So I'm definitely going to run through some troubles this Ramadan.

[Tazih]

I'm doing Ramadan too, and I'm going on a Bulk with the IF protocol.
It's the first time I do it, because it's only been a year since I began building my body. I'm just out from a cut (1 week before maintenance for 3weeks and then beginning of lean bulk during Ramadan)
I'll eat a 500/600cal meal at "ftour", about 1h before my training, take some whey 30mins before, maltrodextrin+BCAA during, whey+BCAA after, and eat a 2000cal meal 45mins after my workout. Gonna be hard to eat everything but very practical you feel just like a stuffed turkel
So just real the LeanGains protocol, really simple to understand, and helpful with Ramadan