My Ramadan (fasting) diet, please critique

[Nailles]

Hi

As Ramadan is approaching, I have created a plan to maintain.

I am between 6'3 and 6'4 and weigh 187lbs. I will consume around 3000 calories during this month. I will be fasting from 5 AM to 7 PM.

Here is the plan

Iftaar (7 PM)

Whey protein shake (70g protein)

7 Dates

Vegetable soup

30 minutes later (7.30 PM)

BCAA + ECA + ACLA + apple

30 minutes later (8 PM)

Hit Gym (max 40 min)

Post-Workout Shake (8.40 PM)

Whey Protein (70g protein) + Dextrose(90g carbs) + BCAA

80 min later (10 PM) PWO #2

Tuna + white eggs (70g protein), rice + oats (100g carbs), fruit and vegies

1.30 hour later (11.30 PM) (bed time)

Casein Protein Shake (60g) + olive oil (25g fat) + oats (50g carbs)

Wake up at 4 AM (Suhur) for last meal

Cottage Cheese + white eggs (50g protein)

oats (60g carbs)

olive oil (25g fat)

BCAA and multivitamines

and then sleep

I will be consuming a gallon water throughout eating period.

Also, I would like to perform at least 2/3 times cardio but since I am fasting throughout the day, is it feasible to perform 30min fasted LISS after lifting?

Thanks in advance

[Flat]

Good luck.

Let us know if it actually works to maintain your gains.
If you do lose a bit of muscle I'll bet the dehydration would be the biggest culprit.

[farmerswalk]

Hmm, I'd try to add some fiber to the 4am meal to slow down protein absorption (in theory). Or maybe something that would take longer to digest than cottage cheese and eggs like tuna. Can you eat chicken or beef during the eating period while fasting?

Not quite sure how much that would help though..

[Nailles]

Hmm, I'd try to add some fiber to the 4am meal to slow down protein absorption (in theory). Or maybe something that would take longer to digest than cottage cheese and eggs like tuna. Can you eat chicken or beef during the eating period while fasting?

Not quite sure how much that would help though..

Hi

I have read that casein protein (cottage, eggs, milk etc) are very slow in absorbing and hence why I choose them for the 4 AM meal. I can eat chicken and beef and will probably incoporate them in the other meals.

So should I replace cottage cheese with tuna or add tuna with cottage?

[farmerswalk]

well, its true that casein is slow protein, but i'd think that meat/chicken/fish would be slower. and it would help if you'd have plenty of fiber as well. try going for the coarse/old fashioned oats...

[houstonking]

The diet sounds great. I might use it.

How do you make a casein protein shake? I was thinking I'd just drink a bunch of milk and a cup of cottage cheese at 4am.

[psYcon]

Unfortunately Ramadan for me has always been a 'gains destroyer'. I will focus this time to maintain as much as I can although I wouldn't mind shedding some pounds and get somewhat leaner. Here is my diet for this Ramadan:

Suhr
- Cottage Cheese
- Peanut Butter 2tbsp
- Oats

Iftar
- Grilled Chicken
- Veggies
- Fruit

9pm
- Protein Shake
- Fruit

11pm/bedtime
- Tuna Salad
- Peanut Butter 2tbsp

Alas only 4 meals but that's the max I can squeeze in between iftar and suhr. Any improvements are most welcome.

Also Nailles you might want to focus more on cardio during this entire month and grab this golden opportunity to get leaner instead of trying to maintain your lifts because that ain't gonna happen in Ramadan.

[thezey]

too much liquid when you break the fast makes you feel full and you won't eat much after that. Keep the liquid after 10pm

[necon76]

too much liquid when you break the fast makes you feel full and you won't eat much after that. Keep the liquid after 10pm

This thread is 8 years old.


Ya dingus.

[thezey]

This thread is 8 years old.


Ya dingus.

So what? I don't see anything preventing me from posting in a 8 years old topic in Bodybuilding Forum. If you don't like it, a thoughtful advise would be not to waste your energy posting useless comment to this thread. If my earlier comment helps in any way someone who happens to read this topic, I don't see why I should stop it.

[SeanM4]

That would depend on your earlier comment actually being helpful.

[XCRunner9]

Why are you responding to a guy a month and a half later when that guy probably won't even see your comment?

[GrowMacGrow]

The opening meal of Iftaar seem quite small. Is that common during a Ramadan period? Just curious

[thezey]

Why are you responding to a guy a month and a half later when that guy probably won't even see your comment?

I didn't see it before