Hiii everyone,
Finally releasing a video, ESPECIALLY for men and women in India. This is the FREE of cost Ramzan training & Diet program. This is the only fitness advice you’ll need during this holy month. Ramzan mubarak!
Written version :
Now a super important thing to note is during ramadaan and IF, your total calories stay the same as they are throughout the year. Everyone has a maintencance calorie level. If you stay above it you’ll put on weight, and if you stay below it you’ll lose weight .So if you’re trying to lose weight and fat you need to be in a caloric deficit, you need to watch your calories. If you’re trying to put on weight you need to be in a caloric surplus in ramadan.
Finally the training aspect of ramzaan. Its very basic – You keep it the same as it was with a decrease in training frequency. You also need to give your body time to recover. So I personally would suggest 3-4 days of lifting weights is a great option, if you think you’re capable of going up to 5 days, then do it.
But never more than that. But now, a detailed timeline of the plan you have to follow. Follow this plan on the days you workout. On the days you don’t workout, just slightly reduce all the carbs from this plan.
Also water intake. When you’ve broken your fast, have 2-5 glasses of water every hourgoals
NUTRITION DURING RAMADAN
NUTRITION PLAN (MUSCLE BUILDING/MUSCLE MAINTAINING)
FASTING HOURS
MEAL 1 – PRE WORKOUT(Before workout )
mix 1sp Whey Protein+240ml Milk+2 Bananas
1 Apple
2sp Peanut Butter
MEAL 2 – POST WORKOUT(after workout )
1.5sp Whey Protein
240ml Butter or other fruit juice (apple ,orange etc)
2 Bananas
2sp Peanut Butter
5 dates
MEAL 3 – DINNER/BEFORE BED
150g Sweet Potatoes or boiled Potatoes
100g Chicken cooked with olive oil
MEAL 4 – Early Morning BREAKFAST
1cup sugar free Oats
1sp Whey Protein with banana shake
2 Whole and 2 white eggs
Almonds and peanuts
1 cup Coffee with less sugar
• Mix 10g BCAA in 2 Litters of Water and sip it from 7pm to 11pm – 5am to 6am.(optional )
• SIMPLE CARBS – White Rice, White Potato,
• COMPLEX CARBS – Brown Rice, Sweet Potato, Oats, etc.
WORKOUT PLAN FOR RAMZAN
Monday
• Back
• Biceps
• Deadlift
Tuesday
• Rest
Wednesday
• Chest
• Shoulder
• Triceps
Tuesday
• Rest
Friday
• Legs
• Abs
Saturday
• Active Rest (low cardio Walking , jogging etc)
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I wish you good health and life
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