How to Make Gains During RAMADAN 2024 (Full Day Plan)

11 Mar 2024

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Jeremy Ethier offers a concise, practical plan for maintaining or slowly building muscle during Ramadan. Key points: eat a protein-, fat-, and slow-carb-rich pre-dawn meal; hydrate 1–2 liters before the first salah; if training in the morning, do so 1–2 hours after that meal but reduce set volume (~half) and avoid excessive intensity during fasting hours; break the fast with water, a protein shake and dates, then perform nighttime prayers and (optionally) a post-iftar workout; finish the day with a meal similar to the morning one and drink another 1–2 liters overnight. Emphasis on prioritizing prayers and listening to energy levels.

Questions this video answers

1 to 2 liters of water.

One to two hours after the pre-dawn meal.

Cut down sets by about half.

Water and a fast-digesting meal such as a protein shake and dates.

Ramadan is officially here. Here's how to keep making gains get up early before fudge or salah and fuel up with a healthy meal packed with lots of protein, fats and slow digesting carbs like oats or potatoes. Hydrate with 1 to 2 liters of water before your first salah. For those who prefer morning workouts, one to two hours after this meal is the perfect time, but you don't need much volume to maintain muscle or even slowly build more of it. So during this month try to lift your usual weights, but consider cutting down your sets by about half and avoid going too heavy or pushing too hard during the day. Prioritize your sala prayers and listen to your body. If you feel low on energy, take a nap, Break your fast with water and a fast digesting meal like a protein shake and dates. Finish your nighttime salah and if you prefer working out at night, now is the time to do so. End your day with a meal similar to your morning one and make sure to stay hydrated by chugging another liter or two of water. Now I'm no Muslim, but I gave this a shower per day and it worked like a charm. Mad respect for those sticking to the full 30 days. Good luck.