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  • Posted On: 07-01-14, 5:28 pm (EDT) #1

    Fasting and Training

    July 1, 2014, 5:28 pm

    Hello guys!

     

    Sincee Ramadan has started I'm trying to find a way for maintaining muscles and weight aswel as my 'true power' since I do atlethics and the season has started there is no way I can afford to lose everything I've trained so hard for...

     

    At this moment I try to train in the morning, but for muscle rebuild I know your body has to be hydrated to avoid cramps and rebuild strength.

    My biggest struggle is that I can't eat/drink from 3am - 10pm... So it is pretty hard to eat all my macros etc.

     

    At this moment I eat my dinner at 10, then I drink a f1 shake from herbalife, and before sunrise I eat oatmeal with another f1 shake or pro 90 (= casein).

     

    If anyone got some hints, please let me know!

     

    Peace and best regards

    Karim

  • Posted On: 07-01-14, 9:52 pm (EDT) #2

    Fasting and Training

    July 1, 2014, 9:52 pm
    Posted by: KarimSetta

    Hello guys!

     

    Sincee Ramadan has started I'm trying to find a way for maintaining muscles and weight aswel as my 'true power' since I do atlethics and the season has started there is no way I can afford to lose everything I've trained so hard for...

     

    At this moment I try to train in the morning, but for muscle rebuild I know your body has to be hydrated to avoid cramps and rebuild strength.

    My biggest struggle is that I can't eat/drink from 3am - 10pm... So it is pretty hard to eat all my macros etc.

     

    At this moment I eat my dinner at 10, then I drink a f1 shake from herbalife, and before sunrise I eat oatmeal with another f1 shake or pro 90 (= casein).

     

    If anyone got some hints, please let me know!

     

    Peace and best regards

    Karim

    Karim,

     

    What you are doing will work and is like an IF protocol. I would add in some Branch Chain Amino Acids (BCAAs) before you train. You will need 3-5grams. You can train fasted which will burn more fat but you are at the highest risk of burning muscle for fuel. BCAAs prevent this from happening. It is OK to supplement your meals with protein shakes since Ramadan has a very small eating window when you factor in sleep. The most important thing is to keep your protein and essential fat macros as close to your daily needs as possible. Carbs can be low without major effect IF you maintain your protein and essential fat levels and supplement with BCAAs.

     

    Ramadan is a temporary event so once it is done, you can get back to a typical eating schedule. If the fasting and training are done right, you should be fine and be leaner - even though you are quite lean already. When you are single digit BF, IF is really one of the only natural ways to continue to shed body fat.

     

    John

  • Posted On: 07-01-14, 9:59 pm (EDT) #3

    Fasting and Training

    July 1, 2014, 9:59 pm
    Posted by: KarimSetta

    Hello guys!

     

    Sincee Ramadan has started I'm trying to find a way for maintaining muscles and weight aswel as my 'true power' since I do atlethics and the season has started there is no way I can afford to lose everything I've trained so hard for...

     

    At this moment I try to train in the morning, but for muscle rebuild I know your body has to be hydrated to avoid cramps and rebuild strength.

    My biggest struggle is that I can't eat/drink from 3am - 10pm... So it is pretty hard to eat all my macros etc.

     

    At this moment I eat my dinner at 10, then I drink a f1 shake from herbalife, and before sunrise I eat oatmeal with another f1 shake or pro 90 (= casein).

     

    If anyone got some hints, please let me know!

     

    Peace and best regards

    Karim

    This Article should really help you out!

    Check it out!

    Intermittent Fasting: Why You’ll Never Eat Six Meals Again!

  • Posted On: 07-02-14, 3:32 am (EDT) #4

    Fasting and Training

    July 2, 2014, 3:32 am
    Posted by: jmboiardi

    Karim,

     

    What you are doing will work and is like an IF protocol. I would add in some Branch Chain Amino Acids (BCAAs) before you train. You will need 3-5grams. You can train fasted which will burn more fat but you are at the highest risk of burning muscle for fuel. BCAAs prevent this from happening. It is OK to supplement your meals with protein shakes since Ramadan has a very small eating window when you factor in sleep. The most important thing is to keep your protein and essential fat macros as close to your daily needs as possible. Carbs can be low without major effect IF you maintain your protein and essential fat levels and supplement with BCAAs.

     

    Ramadan is a temporary event so once it is done, you can get back to a typical eating schedule. If the fasting and training are done right, you should be fine and be leaner - even though you are quite lean already. When you are single digit BF, IF is really one of the only natural ways to continue to shed body fat.

     

    John

    Hi John!

     

    Thanks a lot for your input, I will buy some amino acids today, I hope it is true that I will have more energy while training haha.

    I'm looking forward to try it this way!

     

     

    Karim

  • Posted On: 07-02-14, 3:35 am (EDT) #5

    Fasting and Training

    July 2, 2014, 3:35 am

    Already red it a couple of times, very interesting article!

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