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Newbie Trainer
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Discussion Starter · #1 ·
hi this is not a discriminating thread made only for muslims i would love it if all cultures could give thier perspectives and share thier sentiments.

I was wondering how do muslim bodybuilders cope with fasting during Ramadan i.e Zach Khan and many others im not putting down thier faith but i was very curious as to how they go about training and diet during the month. thanks for your time take care :)
 

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Fat? No...this is my fuel tank for the sex machine
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Not a Muslim myself but have a very good friend who is and has trained for years not so sure about his diet and such but has a cracking physique it must be hard work when it comes to fasting and so on.
 

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Theres a muslim natty bodybuilder sponsered by PhD called Abdul Miah, remember him saying during ramadan its all about maintaining, he then went on about his protocol for food etc, think he made a thread about it as well, will try to see if I can dig it up.
 

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Newbie Trainer
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Discussion Starter · #6 ·
thanks for the responses being muslim my self when i fast i usally gain fat as a result of the slow metabolism but i was wondering would it be possible to do cardio just before i break my fast bearing in mind that i would of been awake for about 5-6 hours but still on an empty stomach???

thanks alot merat
 

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Discussion Starter · #7 ·
here is one that a muslim personal trainer made this guy has worked with sly stellone and carl weathers aka apollo creed

Asalamualaikum!

For those of you who are going to be witnessing the month of Ramadan and are nervous about your physiques, I have a diet for you! This diet was written by Rehan Jelali (Former Mr. Texas, Trainer of: Derek Fisher, Sylvester Stallone, Pussycat Dolls, Gwen Stefani, and many others). It will help keep you hydrated and capable. Best of luck to all of those fasters! Without further delay...

The Ramadan Nutrition and Workout Plan for Success

By: Rehan Jalali

One of the most frequently asked questions I get is how can I workout and eat properly while I am fasting? Most people see the blessed month of Ramadan as a time when they will surely lose strength and or muscle mass and some people think they can only "maintain" during this month. This cannot be further from the truth. In fact, if you use some of the strategies I am about to share with you, you can make some of your best gains during this month! It's all about maximizing nutrient uptake, maintaining proper hydration, and modifying key fat burning/muscle building hormones in your favor during this month.

First of all, let's look at what happens to your body during Ramadan. While you are fasting, obviously you become more dehydrated at rest--but actually less than if you had exercised aerobically for over an hour (so exercise causes greater dehydration for that time period versus fasting). Your main metabolic fuel source for bodily function during fasting is mainly fat, which is a good thing. There is a great advantage fasting when the days are shorter as more meals can be eaten during the night. So the goals during Ramadan are to maximize metabolism (even though your metabolism will slow down due to less frequent meals), preserve and enhance as much lean muscle mass as possible (which will inherently increase metabolic rate and allow you to burn more calories at rest), and maximize your workout (both cardio and weight training). During Ramadan, depending on your goals, I really recommend that you limit cardio to 2 days a week at the most. This is again to preserve as much lean muscle tissue as possible. There is actually research showing the health benefits of fasting. It is truly a physical purification.

Training Times

Ok, enough of the background, let's get to the meat of it! I am going to set the record straight here. The best time to do a weight training workout is NOT while fasting. This can create way too much muscle breakdown and cause a significant rise in the catabolic hormone cortisol. Training while in a state of dehydration can decrease strength significantly. In fact, research indicates that dehydrating a muscle by as little as 3% can cause a 12% loss in strength. Training while you are fasting can actually be more detrimental than beneficial! The best time to weight train during Ramadan is after Taraweh prayers at night. This will insure that you will have several meals and plenty of water in your system before going to the gym. This will also allow you to consume your all-important post workout meal or shake which is essential to muscle growth and even fat loss. If this is too late then the next best time to weight train is about 1 hour after Iftar before taraweh prayer. The best time to do cardio work for maximum fat loss is before suhur-yep that's the truth. Of course, most people I know will not want to get up at around 3: 30 AM and do cardio! If you CAN pull this off then the best thing to do is get up and drink plenty of water with a cup of coffee or green tea, wait 30 minutes and perform 30-45 minutes of moderate intensity cardio work like a brisk walk on a treadmill. If this is out of the question for you, then the next best time to do cardio is approximately 30-45 minutes after a "light" iftar (I will define this shortly).

So now you know when to train, it's time to learn what to eat and drink (think water, water, and more water!).

Suhur meal (morning/pre-dawn)

For suhur, it is imperitive to drink plenty of water, eat a good blend of protein, carbohydrates, and essential fat-that's right "good fats" have many fat burning and muscle building properties and their importance is even greater during Ramadan. Some good "suhur" foods include:

Egg whites (1 yolk)

Chicken breast

Oatmeal

Cream of wheat

Protein shake

Cinnamon

Bananas

Raw, Dark Honey

Raisins or dates

Fibrous vegetables -This will help increase the feeling of fullness as well.

All natural peanut butter

Flax seed oil

Olive oil - preferably extra virgin (which means it's cold processed and the essential fatty acids are preserved)

Plenty of water

It is important to take a solid Multi-Vitamin/ multi-mineral supplement with suhur as well to make sure daily minimum requirements of key nutrients are met. One good one is Opti-Pack by Super Nutrition. Taking extra vitamin C and vitamin E can also be helpful. It is very important to watch your sodium intake at this time as high sodium can cause greater dehydration plus increase thirst during the day-not good for fasters. Avoid high sodium foods like soups, sauces, condiments, gravies, high sodium bread products, and canned meats.

Iftar meal

This is a key time for rehydration. The wisdom in Islam is never ending. We break our fast with dates and water but if you investigate this nutritionally, you will see that dates are very unique in their nutrient content. They contain very high levels of potassium, a key re-hydration mineral and a special carbohydrate blend that enhance hydration above and beyond water alone. So basically when you eat a date and water for iftar your body gets hydrated again much faster than with water alone (this is a complex topic but I don't want to bore you with the details-You can think of dates and water as a very advanced form of Gatorade?). You should also eat some quality protein at this time as well. I recommend three dates and a meal replacement protein powder like ZI Diet MRP from VPX Sports, Lean Body by Labrada, or Myoplex from EAS. Of course, drink plenty of water. Then 1- 1.5 hours later have a food meal (or follow the schedule above for cardio). Then during taraweh, depending if you pray 8 or 20 rakahs, have a protein bar in the middle (not while you are praying of course!) or have another small protein and complex carbohydrate meal after the 8 rakahs-drink plenty of water if you have a protein bar. Then go train about 30-45 minutes after eating the bar. After the workout, have another nutrition shake (as mentioned a few lines ago) with plenty of water. Eating small meals at night can trick your body into speeding up metabolic rate (not to mention increase nutrient absorption and stabilize insulin and blood sugar levels). Your body loves homeostasis and wants to maintain a certain balance-you literally have to shock it constantly to lose fat and gain muscle over the long run! There is so much wisdom in "Eat and drink but not to excess" and we should try and follow that especially during Ramadan.

SAMPLE Ramadan MEAL PLAN for fat loss and muscle gain

(*This plan is for a 170 lb male, please adjust amounts for bodyweight)

Suhur:

Eat 6-8 egg whites (one yolk)

One bowl of plain oatmeal w/ cinammon, raisins and a banana

1 teaspoon all-natural peanut butter or olive oil or flax seed oil

Plenty of water (16-24 oz.)

Opti-pack by Super Nutrition (one pack) -multi-vitamin/mineral

Iftar (the evening opening of the fast):

Three Dates and a Nutrition Shake (ZI Diet MRP from VPX Sports, Lean Body by Labrada, or Myoplex from EAS)

Plenty of water

For cardio wokouts --Do cardio 45 minutes after this meal for 30-45 minutes at a moderate pace or do a sprint workout if you have less time and then have the next meal before taraweh. (Have a cup of green tea with Iftar on cardio days)

For weight training days: Eat another food meal before Taraweh like chicken breast (or baked salmon), brown rice and some veggies OR

Baked Fish (Salmon, Tuna, Orange Roughy, or Mahi mahi), sweet potato, and a garden salad or some steamed vegetables.

Drink plenty of water during taraweh--Go to the gym after taraweh. (If you pray 20 rakahs, then have a protein bar in the middle of taraweh). Drink plenty of water during the workout and you can even have Powerade™ or a sports drink during the workout.

After the workout, have another Nutrition Shake --lots of water of course. Then sleep 45 minutes later or stay up all night eating and working like I do!

Following these simple workout and nutrition tips can really help you make great gains during this blessed month. May God help give us patience and strength in this month and throughout the year and make us strong mentally, internally, spiritually, and physically!
 

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King of the beta's
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Fasting for 16 hours does not slow your metabolism providing you are consuming enough calories in the other 8 hours.

Plenty of people around the world use a 16/8 intermittent daily fast and look the shizz. The only complicating factor for you is having to eat at night instead of during the day.
 

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Mitch
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Zak FLEX said:
thanks for the responses being muslim my self when i fast i usally gain fat as a result of the slow metabolism but i was wondering would it be possible to do cardio just before i break my fast bearing in mind that i would of been awake for about 5-6 hours but still on an empty stomach???

thanks alot merat
I would say If your eating and training during night hours you need to rest during the day as best you can for your body to repair.I wouldnt advise it

you may pass out.
 

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Newbie Trainer
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Discussion Starter · #10 ·
thanks for the concern bro's im also thinking of buying a decent priced casein protein from MyProtein? i think i might also be able to fit in 4-5-6 meals at night 3 of which will have carbs i.e sweet potatos oats n rice while the other abit ower carbs abd high in fat and protein i was also thinking of using a product called EAS everlean basically green tea n some caffiene and other ingredients to speed metabolic rate but i was only ganna use this at sun set when i break my fats or 30 min befor i hit the weights.

p.s sorry to bore you guys with the info :rolleyes:
 

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Banned
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I would have thought it goes against the idea somewhat if you just change your eating habits around. :lol:

So Ramadan is about a fast during certain hours, but you can get around that by eating as per normal outside of this.

:confused1:
 

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King of the beta's
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LittleChris said:
I would have thought it goes against the idea somewhat if you just change your eating habits around. :lol:

So Ramadan is about a fast during certain hours, but you can get around that by eating as per normal outside of this.

:confused1:
It's a fast during daylight basically. A total cnut if it falls around the longest day:)
 

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fat ginger
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I'd be interested to have seen how Zak Kahn would have done this being as his contest prep would have fallen during ramadan this year if not for his unfortunate injury.

I know a muslim bber in my gym who follows the fast and he shrinks away to fuk all come the time without fail.

Mystifies me why he bothers doing it being as he goes completly against muslim beliefs in many other aspects of his life,bit hypocritical in my eyes like so many who 'practise' their religion.
 

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Newbie Trainer
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Discussion Starter · #18 ·
i dont work im 16 and ill be starting school much later this year so ill be free most of the time.

and to any one who hasnt fasted you wont beleive me but its very easy after you fast the first 2 days or so the rest is clean sailing.
 
G

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it means refraining from food, drinks and sexual activity from dawn to sunset.
Think about ones that live in Alaska with nearly 24 hours daylight during summer months -they must get pretty small
 

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Premium Member
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weeman said:
I'd be interested to have seen how Zak Kahn would have done this being as his contest prep would have fallen during ramadan this year if not for his unfortunate injury.

I know a muslim bber in my gym who follows the fast and he shrinks away to fuk all come the time without fail.

Mystifies me why he bothers doing it being as he goes completly against muslim beliefs in many other aspects of his life,bit hypocritical in my eyes like so many who 'practise' their religion.
Agreed! Smashing in AAS and drinking alcohol really isn't good practise, to each their own
 
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