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Ramadan programming & training questions

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  • Ramadan programming & training questions


    Ramadan’s coming up, ever year I adjust training, this year wanted to ask BBM folk for their input since I'm on The Bridge and enjoying the podcast. I'll ask a nutrition on the Nutrition Q&A section.

    Considerations
    - Fasting from any/all food intake sunrise to sunset, ~16 hours
    - Eating window is, duh, ~8 hours
    - During fasting = no food/water intake
    - Nightly prayers at mosque, I attend with my kids
    - Sleep schedule a bit altered from waking up to eat before sunrise, little less
    - Last 10 nights of month very special, observers spend more time those nights in worship

    My nutrition plan
    - Eat at recomp macros according to “To Be A Beast”
    - Three meals
    Meal 1: 4 AM (just before sunrise)
    Meal 2: 8 PM (just at sunset)
    Meal 3: 12 AM (just before bed)
    - Protein intake/day: I weigh 157 now and would be trying to get in 175-180 g of protein. But with only 3 meals, I’m planning to max each meal at 50 g. It’s only a few weeks.
    - Protein intake/meal: Shooting for 50 grams of protein with ~1 scoop whey for aminosss
    - Drink sufficient water during non-fasting hours

    Programing
    - I’ll be coming off of a second sprint of The Bridge (currently midway through my first run, loving it)
    - Plan to switch to a 3-day LP program because of limited time, come back to a BBM program after (sorry? haha)

    Training time
    - Always a discussion, when best if fasting for Ramadan: after pre-sunrise meal, before sunset, or before bed? Most train late nights after night prayer - for me that’d be 11pm-12am - college kids have luxury to stay up all night. Others train just before sunset meal - at end of an entire day of fasting and no food/water. No one really tries after pre-sunrise meal - most people sleep and wake up again to start day
    - My plan is to do one some training before sunset meal, remaining lifts of a day 2-3 hours after (after returning from prayers)
    - My plan is based off of time constraints and how to nail adherence, from experience

    My questions:

    1. Is my plan for some training 7PM, sunset breaking fast meal 8PM, remaining training 11 PM okay?

    2. Any recommended 3-day programs during this time given its parameters?

    3. How bad is spreading out a program to be 6-7 days a week instead of 3 or 4 days?


    Thanks!

  • #2
    1) I would just eat at 8pm, train, then eat again after.
    2) The Bridge, Time Crunch, Hypertrophy I, Powerbuilding I, or General S/C I. We would not recommend LP.
    3) All of our programs are spread out over 7 days, so I'm not sure what you mean here.

    -Jordan
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

    Comment


    • #3
      Thanks! Super helpful.

      3) All of our programs are spread out over 7 days, so I'm not sure what you mean here.
      Something like:

      Sunday - Day 1 - Lifts 1,2
      Monday - Day 1 - Lift 3
      Tuesday - Day 2 - Lifts 1,2
      Wednesday - Day 2 - Lift 3
      Thursday - GPP
      Friday - Day 3 - All
      Saturday - GPP

      Basically no rest days, spill some of some days, mostly the final lift, into a next day.

      Comment


      • #4
        This is fine with me.

        -Jordan
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

        Comment

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