Ramadan programming & training questions

Training Q&A [Moderated]
1

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

3

Thanks! Super helpful.

  1. 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.

4

This is fine with me.

-Jordan