Assalam-O-Alaikum to all the steemit family. I hope You all are having a good day.
As we all know that in this holy month of Ramadan, the most common debate among most of us is how to do workout while we are Fasting all day. As I am a fitness freak and have done some practical experience this month about Fasting and doing workouts even for mass gaining.
So, the question is how to maintain your mass and physique while Fasting.
source
NUTRIENTS
before going to meals of the day, let me tell you that our body works on the unit of energy known as Calories. these are found in foods in terms of carbohydrates, protein, fat, lipids, etc and all we have to do is manipulate the number of calories to transform our body according to our needs may it be lean, cutting, or gaining.
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| Component | No. of Calories |
|---|---|
| 1 gram protein | 4 calories |
| 1 gram of carbs | 4 calories |
| 1gram of Fat | 9 calories |
BULK/Lean/CUTTING
Generally, you kneed to know for sure what are your goals and what is the main strategy for that. If you are having an aim to get big, you need to be in a caloric surplus, and for lean or cutting you need to eat in a way that at the end of the day you are in a caloric deficit.
IDEAL CALORIC NEED
Ideally, a normal adult to teenager should take 30 to 35 calories per kilogram of bodyweight.
This figure may vary according to age, gender, and time of activity of an Individual.
Now coming to the Meals prep of the day in Ramadan.
We need to arrange our diet in such a way that we are meeting the daily need of calories for mainting our weight.
Men are preferred to take 2000 to 2500 calories while women need 1600 to 2000 calories per day (age b/w 16 -30 Yrs)
SEHRI
The most important meal of the day as after that you have to Fast for about 14 hrs. I prefer to take a few must eat things with sehri that are:
Start with some nuts soaked in water overnight for instant fuel
- paratha
- yogurt [Protien}
- Vegetables [Starch]
- 2 Boiled Eggs [Rich source of protein]
- Water [Stay hydrated]
Tip: Essentially you need to start drinking water 2 to 3 hours before you start your sehri rather than drinking in large volume at once to fulfill your water needs
All these gathered will provide you around 450-500 calories.These are foods high in fibre and will help you to feel full for the rest of you day while fasting.
AFTAAR
After a whole empty stomach day, break your fast with 2 or 3 dates to get some energy and vital nutrients. After that, a drink with squeezed lemon in it and a pinch of salt will hydrate you enough. after this I perform salah(MAGHRIB) without eating any thing. The gap will grag down the drink and eating after a certain time will balance your digestion.
After that:
- White/brown Rice
- salad
- fruit Tart/Chaat
(antioxidants and Multi-Vitamins) - Lean Meat(100grams)
I do not eat pakore/sasmosey as they are oil prepared. you can eat if you want :P
WORKOUT
Taking 2 small size boiled Potato as a pre-workout will prevent you from getting fatigued.
The ideal practice is to work out for 50 to 60 mins with normal weight. Mostly compound movements are preferred like:
- Pushups
- Barbell benchpress
- Incline benchpress
- deadlifts
- Parallel bar Dips
- squats
Add these to your workout and pump two muscles a day with normal weight. 3 exercises for each muscle having 3 to 4 sets are more than enough.
DINNER/Post-Workout
Carbohydrates
Carbs are essential for muscle protein synthesis. It breaks down food into glucose and helps in recovery and prepares you endure in your next workout.
An Extra
After two to three hours of your workout around 2.30 A.M I take Oats meal to help me boost my recovery and to push a little extent to gain muscle mass a little. here Is how I prepare It;
- Oats (1cup)
- Two bananas[sliced]
- 1 Apple [sliced]
- 1 tsp Honey
- 1 date
- 4 to 5 Strawberries
It will give you an extra pump and a surplus to maintain your Physique.
Maintainance :P
This was All about Fitness in Ramadan, I hope you would like it. May Allah shower his blessings upon us in this month and give us strength to pay are duties off. [AMEEN]
Regards:
@syedmuaaz
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