A full-day plan for building muscle while fasting during Ramadan. Eat a large protein-rich pre-dawn meal with oatmeal and drink 1-2L water, do a short intense workout with moderate weight and 8-15 reps, then break your fast with a protein shake and dates. Finish with another big meal and more water.
8 to 15 reps per set.
At least a liter or two (1–2 L).
Water and a fast-digesting meal such as a protein shake and a few dates.
Oatmeal.
Here's how to get jacked during Ramadan before fajr Wake up early and have a big meal with a lot of protein, fats and slow digesting carbs like oatmeal. And drink lots of water, at least a liter or two if you can an hour or two after. This is ideally when you should work out, but keep the workout short and intense and stick to about 8 to 15 reps per set. With moderate weight, this is not the time to go super heavy. For low reps, take naps whenever you can throughout the day. Then when you're ready to break your fast, have some water and a fast digestion meal. Meal like a protein shake and a few dates. Pray and if you'd prefer to work out later on then this would be the right time to do it. To finish off your day, your last meal should be similar to your morning meal. Lots of protein and slow digesting carbs to keep you full throughout the night. And don't forget to chug another liter or two of water to keep you hydrated. Good luck.
