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Ramadan is a time of spiritual reflection, self-improvement, and worship. In this month muslims fast from sunrise until sunset. This is the time to abstain from vices (porn, drugs, alcohol) and get your shit together.
Studies have shown that intermittent fasting can significantly boost igf-1 levels, helping the body to retain muscle mass during the fasted period. Unfortunately all of the studies on igf-1 levels correlated with Ramadan fasting have varied from no change to a decrease in igf1 and t levels. In order to prevent your t levels from dropping and maintain optimum hgh production, you must stay active and follow this guide. In all studies, every individual had better body composition and lower bf levels due to weight loss from fasting. Even if you eat at maintenance levels during Ramadan you will lose weight.
By following this guide you can minimize any muscle loss, leanmaxx, and even gain muscle if you are a new lifter
*Note that this guide is meant for natty lifters. I'm sure Allah would want you to be off cycle for this month
1) Water. Get in at least 1 gallon of water (4 litres) over the course of the night. 1.5 is optimal
2) Prioritize carbs and fats at iftar time when you break your fast. This may sound counter intuitive but at this point your focus should be on eating for energy to fuel your workout later. Don't worry too much about eating clean foods either. It's Ramadan, you will lose weight regardless of what you eat. Just avoid excess sugar as this will make it hard to stabilize your blood sugars during fasting periods.
3) Take BCAAs, multivitamin and fish oils (optional). BCAAs will ensure that your body is able to maintain a positive nitrogen balance, which is critical for keeping muscle mass
4) If you are going to Taraweeh (night prayer) bring some nuts to snack on as well as water. I would also recommend bringing your preworkout to drink on the drive home
5) Training: Don't train fasted unless you reaallllllly need to lose a lot of weight. For most people this will do more harm than good. Reps should be around 8-12 range as small rep ranges will only tire you faster. Experienced lifters may notice a loss of strength. If that is the case, make this a deload period. Try to lift around 4 times a week for no longer than 1 hour each session.
6) Snack throughout the night. Drink lots of protein shakes. You want these to be calorie dense protein shakes. Add some peanut butter, bananas, ice cream (its ramadan bro) - whatever it takes to get in a decent amount of calories. Aim for 1g per 1lb of body weight. So 1.5g per kilo for eurocells?
7) Sahoour: Eat a protein rich meal. This is where eating a slow digesting protein can benefit greatly. Casein protein is great for this and will help you feel more full throughout the day.
Good luck to my muslim brothers who are fasting and just remember, inshallah were all gonna make it
@Greeicy @Tellem--t @Chadelite @SubhumanCurrycel @ArabIncel
Studies have shown that intermittent fasting can significantly boost igf-1 levels, helping the body to retain muscle mass during the fasted period. Unfortunately all of the studies on igf-1 levels correlated with Ramadan fasting have varied from no change to a decrease in igf1 and t levels. In order to prevent your t levels from dropping and maintain optimum hgh production, you must stay active and follow this guide. In all studies, every individual had better body composition and lower bf levels due to weight loss from fasting. Even if you eat at maintenance levels during Ramadan you will lose weight.
By following this guide you can minimize any muscle loss, leanmaxx, and even gain muscle if you are a new lifter
*Note that this guide is meant for natty lifters. I'm sure Allah would want you to be off cycle for this month
1) Water. Get in at least 1 gallon of water (4 litres) over the course of the night. 1.5 is optimal
2) Prioritize carbs and fats at iftar time when you break your fast. This may sound counter intuitive but at this point your focus should be on eating for energy to fuel your workout later. Don't worry too much about eating clean foods either. It's Ramadan, you will lose weight regardless of what you eat. Just avoid excess sugar as this will make it hard to stabilize your blood sugars during fasting periods.
3) Take BCAAs, multivitamin and fish oils (optional). BCAAs will ensure that your body is able to maintain a positive nitrogen balance, which is critical for keeping muscle mass
4) If you are going to Taraweeh (night prayer) bring some nuts to snack on as well as water. I would also recommend bringing your preworkout to drink on the drive home
5) Training: Don't train fasted unless you reaallllllly need to lose a lot of weight. For most people this will do more harm than good. Reps should be around 8-12 range as small rep ranges will only tire you faster. Experienced lifters may notice a loss of strength. If that is the case, make this a deload period. Try to lift around 4 times a week for no longer than 1 hour each session.
6) Snack throughout the night. Drink lots of protein shakes. You want these to be calorie dense protein shakes. Add some peanut butter, bananas, ice cream (its ramadan bro) - whatever it takes to get in a decent amount of calories. Aim for 1g per 1lb of body weight. So 1.5g per kilo for eurocells?
7) Sahoour: Eat a protein rich meal. This is where eating a slow digesting protein can benefit greatly. Casein protein is great for this and will help you feel more full throughout the day.
Good luck to my muslim brothers who are fasting and just remember, inshallah were all gonna make it
@Greeicy @Tellem--t @Chadelite @SubhumanCurrycel @ArabIncel
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