Ramadan healthy eating tips???/

[skully]

What I need is someone to tell me what is the best way to maintain muscle mass and keep body fat down during this month?


Background info:

What is Ramadan: It's a month where muslims all over the world fast from the sunrise till sunset (about 14 hours). Things such as food, drinks, , swearing...etc all are prohibited between that period of time. Fasting usually begins around 4:30 till about 6-7 p.m. at night.

So what I need is exercise and food tips for this month so I don't ruin everything I worked hard for in the past 7 months. Can someone tell me what meals plan could look like?

We usually break the fast with: water, juice or dates, then move on to eating whatever is in front of us. Which is not what I want to do. I wll stay away from greasy foods, fried foods, caffeine (no coffee whatsoever)...

What I think is something like this:
7:00 p.m. Water, soup, either: pasta with chicken, salad with chicken, vines leaves or grilled chicked with moshed potatoes...(will try and stick to 400 calories a meal.

9:00 p.m. (protein shake 10g + fruit) start workout, mostly weight training...3-4x a week and see if the body splity is okay or not. If its hard ill do full body and boxing for cardio at home.

10:00 p.m. Protein shake (20g)

12-1:00 a.m. more or less similar to the above, along the lines of eggs, brown bread with labneh and zatar, hummus, grilled chicken...nuts....

Can someone tell me if those look okay? What kind of food should I eat before I start fast again - what is the best slow disgesting food?

Mostlt I will be home this ramadan, not working nor studying..so energy expend. is going to be very low. At what # should calories be at? meal spacing? does workout look okay - how much protein do i need? no way in hell I can consume 100g of protein in a period of 7 hours.

people often eat the meal before the fast BEFORE sunrise..like at 3 a.m., but I a mnot willing to stay up that long ,but that might change if i have the chance to stay up that long and could have one additional protein shake...

im livin' on those now haha..im def building muscles tho ...

any tipssssssss??

And water intake should be????

I would really appareciate it if someoen can give me how I can go about these time lines and when I should train??


4:00-7:00 Fasting period
7:00 - First meal
afterwards is prayers.
8:30-9:00 p.m. is gym time (I think??) Mostly weights..not light but moderate...8-10 reps
After workout: Meal 2, which is protein shake
12:00 Meal 3 Full meal (kind of like dinner)
If I stay awake and such (still not sure how Im going to spend ramadan, working or not..)
2:00 protein shake again..

Does that sound ok? Keep in mind I want to maintain muscle mass and gain a little..or not if its too optimistic. As for fat..I'd like to maintain as well.. Ithink its only reasonable to maintain at this point.

[cassiegose]

Hi Amna,

I think your plan sounds pretty darn good. I think building muscle during this month is going to be very challenging but do the best you can and you never know you might see some progress this month. I think maintaining fat during this month is a realistic goal. As long as you're not taking in more calories than your burning you should be fine as far as fat goes.

You're doing awesome girl! Your attitude is positive and I am beyond proud of you for the changes you've made in the past months! Just focus on getting through this month and doing the very best you can. If you aren't able to make gains this month, I would imagine next month when you go back to a more "normal" eating and training regimen you should see some great results as you body goes from wondering WTF is going on to a more steady eating and training program.

Again, I'm so proud of you! Keep your chin up and keep putting on foot in front of the other! I have a feeling you have a very bright and successful future in store for you.

Cassie

[skully]

Thanks for the support Cassie!!!

I honestly feel like i lost a lot of weight already, both fat/muscles...although the crazt scale says otherwise, but ive been abusing it..hehe...so im not taking it seriously now...

But weight dropped from 52.5 or so KGs to 51.0kgs...from day one..is water weight, but i feel muscle less stronger...and stuff...i have a question....

is it physicologically or whatever POSSIBLE to gain MASS while fasting? If so, how.....soon i am going to write an entry for the paper I work() with about how I am maintaing fitness life next to fasting...

i am doing som research on it...and what i doing is not very...on poitn just yet...still adjusting to the time...the food..etc...but so far i haven sufferent any nausea, vomitting, constipation...so that's all good. except for dizziness...

[skully]

im so depressed...i feel like i am back where I started last frigging year. Thanks to all the changes happening around me.

I am literally in bed more than 14 hours...why? Well...1) I am not getting ANY sleep at ALL. We have men comin in our house renovating some parts and the drilling it horrible...i go to sleep around 4:30 a.m....just about the time before prayers (muslim)...and then i sleep about 3 hrs if not less,and then the mne come from 8-2...and i am just in a room TRYING TO SLEEP...until they leave and then i keep on staying in bed...TRYING TO sleep some more...i am pretty much awake around noontime...I DONT HAVE A JOB fyi...i finished contract last week...and im rottening at home... body feels weak...so does muscles..and iv obvioudly put on a little bit of fat, too...thanks to the lack of organisation and will..i continuouly eat crappy stuff in mid meal after workout...otherwise 1st and and last meals are good/healthy/clean...

i just feel lik a bunch of crap...

i mstill exerciing tho...still intensity is way down...no energy to lift heavy = hece muscles are dying..makes mewonfer if ill ver gain any more muscles to begin with..its bene lamost a year now..and only 3kgs...and now this...i probably lost 1kg of muscle thanks to the fasting..IN JTS 2 FUCKING WEEKS...i feel like dying.

[Boss Man]

Stop grouching, stop saying you want to die and start giving yourself more slack .

You're not depressed you're just a bit fed up.

You're only out of work for less than a week. Unless you'd found guaranteed work to move onto, you'll have to bide your time, but you're just grumbling because of one or two things around you.

The fact is you find positives out of advertisty. Keep training and keep doing whatever you can. I'm not in the habit of banging on about you living in the UAE not Ethiopia, but the relevance of such things does spring to mind.

The renovations at your house are only going to be temporary, so learn to live with it, just like anybody would.

It's frustrating but it's only temporary. Knowing you, it wouldn't surpise me if you did get work within a month, then complained about the stupid timing of break periods you got, the fact the office was not close enough to the Gym etc etc.

You just need to get a grip and appreciate more of what you have in life and more about the person you are. The renovations are temporary, the jobless state is temporary as well, but don't tell people you're depressed because you're not, you're just a bit bummed out in opinion.

Yes you might have been depressed in the past, but I don't think it's that now and I think saying it doesn't make it true. There clearly is a difference between depression and feeling bummed out and I think you're the latter.

So just get your head together, stop moaning and be more considerate to yourself. You don't deserve to be giving yourself a hard time and you're not being fair to yourself and deep down you know it as well as I do .

Good luck for the future and don't stop believing in yourself, because you shouldn't. You're worth more than that .

[skully]

Ah boss...you always find a way to make me smile....ure right im just fed up with the changes...and its only a matter of 3-4 weeks and im finding myself a job again...which should keep me busy while studying last crazy semester! ....i hate it when things are hectic, but i hat it more when i have no routine in life...

im just upset about the situation affecting overall mood & body really...and i dont wanango back to uni with a hangining ='(...

[Boss Man]

I just wanted to send you a BIG HUG, because no matter how tough what some things I might say look, I do care about you and I don't like you being hard on yourself and unneccessarily so as well.

You're a great person and you DO have a pretty good heart and it's becasue I think a lot of you, that it frustrates me and sometimes annoys me, that you treat yourself like a piece of crap, because you are NOT crap, you're a young Lady and someone that deserves to be happy and deserves to have some nice things in life and deserves to know that they're not alone and that they are far from worthless.

So be good to yourself okay, because I don't like being a bit tough on you, but sometimes it's necessary to make you realise how good your life is in comparison to many people in this world and the sort of person you are compared to many in this world, who commit acts of wrongdoing on people and the world.

Deep down there is a pretty beautiful person, inside of that shroud of mist and mild darkness. You are certainly a quite beautiful looking young Lady and I think some of that does radiate from within .

Chin up and big similes yeah.

.