lpas terawikh bro.. pegi la gym...
klau xpegi terawikh... buka puasa oat+susu...
tunggu 30min... terus pegi gym...

this was posted in my sales thread, i moved it here also.

from my experiences during last fasting months, impossible to bulk during this period. well if u do know how, share here
the idea of high calories gainer and sustained released protein is to provide body enough calories and steady flow of amino acids throughout the day.
Of course cant last the whole day since we're fasting but at least suspend the time until our body break down our precious muscle into amino acids.

if you have just whey, mix it with wholemilk during sahur, and have complex carbs also.

buka puasa depends on your workout schedule-lah, if you workout b4 buka puasa, have whey then. IF you want workout AFTER tarawih, then its a good idea to have a lil bit of simple carbs (air manis, kurma) and a mixture of complex carbs with protein. Do not have too many simple carbs as insulin spike may leave you fatigue and tidor la lepas tu....

if you have pre-workout drinks (NoXPlode, SuperpUmp, FastTwitch) drink it immediately b4 eating your meal for buka. Its because it will provide energy for your workout later. Saves your money no need to buy that cincau drinks eh?

Training cut to 60-70 RM cukup la. For me Ramadhan target is to preserve strentgh and size as much as possible.

ps: i think ill post this in H&F also la
ps2: its was in my sales thread, of course has some sales intentions

Chow

This post has been edited by bata: Aug 21 2009, 04:54 AM

hahhaha... here also got. thx again here also. tomorrow last day nak pump siang hari.

lol. just share it with others


Chow

heh, can't wait to puasa esok. Maybe I try to eat low carb high fat high protein for my sahur. This to prevent my insulin to spike too much and may cause fatique during the day. Then when buka, eat all you can. then workout hard 1.30 - 2 hours after eat. Woot, sure gain muscle, la la la

Interesting stuff here la, always wondered how others approached fasting/training during ramadhan.

I have a habit of eating only bout twice a day during puasa time, buka time and b4 sleeping, and habits break hard. I'd workout shortly b4 buka puasa, so can get back home and down some whey b4 addressing my juadah buka puasa.

Training intensity is reduced in terms of weights lifted. Cardio also cut down - waiting for buka puasa with parched throat gets annoying. I've never really thought of slow digesting proteins as yet, seems worth a try.

My plan is , sahur with brown rice + weight gainer + whey + few cups of water..
Then buka with Glucolin, whey + chicken or steak+ creatine, then workout.
post workout whey+ brown rice with steak or chicken .then weightgainer + creatine before sleep.
okay or not? in between the meals,there will be peanuts, peanut butter.depends on my stomach. will i lose weight? hope this diet can reach 3000cal.

don't you think, creatine before sleep is a waste ? or is it not ??

push your creatine post-wo better, why b4 sleep?
and mix your gainer with milk b4 sleep


Chow

if i keep my usual routine in fasting month, will i gain same benefit from it? i'm on bulking btw...

gainer with milk?
wah must be super full before sleep ohhh
bro,do u still suggest to take creatine during fasting?

250 ml oni maa...jangan hantam kasi habis bro...hoho...

sorry aku menyibok plak if u r asking bata, hehe....but from my pov, keep taking creatine...together with the whey that is...

bulking needs caloric surpass, can you meet them with fasting? if can....
better change to less taxing routine.

just a portion of milk and water.
creatine can lead to dehydration, my opinion better take post-wo, so youll have plenty of time to drink water back.


a good read here guys , Stronglifts Ramadhan


Chow

bro that is a great article. thx

less taxiing routine? then should i go for isolation muscle groups than full body workout?

erk...no. isolation will only waste your time in this month. Strengths training si good to keep your size. Bench press, squats.
i never done Stronglifts 5x5 b4....better check yeah_guyz journal


Chow

good luck guys on your fasting.

as for me, in preparation for Ramadhan, i've started Stronglift and DP cutting diet.My reasoning is simple:
1) Stronglift allows me to workout for less than 1 hr, while hitting almost all of my muscle. Target for Ramadhan is to improve strength while cutting, while muscle building will be my lesser priority at this period.
2) In keto, i believe it allows me to preserve as much muscle as possible in a glycogen depleted state.

Instead of this:
Protein --> Gluconeogenic amino acids --> Glucose --> Glycogen

I would prefer something like this:
Triglycerides --> Glycerol --> Glucose --> Glycogen

Happy fasting,guys..

you didnt read the link that bata posted

Ramadan & StrongLifts 5×5. Training fasted works if you eat well during the feeding window. Thirst can be a problem if you’re used to drinking a lot or if it’s warm. Best is to cut down your workout time. Tips:

* Train Fasted. Train 2 hours before breaking your fast. This way you can eat several meals post workout to help your recovery.
* Switch to 3×5. Do 3×5 instead of 5×5 on all exercises (Deadlift 1×5). Keep doing the StrongLifts 5×5 routine 3x/week.
* Drop The Assistance Exercises. Do Squats, Deadlifts, Overhead Press, Bench Press, Inverted Rows only during the Ramadan period.

Wow, is everyone starting to sound so scientific or is it just me not getting any smarter?

my idea is for sahur have musclemilk 1 scoop with scivation whey 1 scoop with low fat milk and also l-glutamine
that could do the trick for my body caloric intake, assist in delaying the protein breakdowns and have healthy fats at the same time

and since workout i plan to buat lepas bukak puasa (terawih malam kat rumah b4 tido sudah) creatine ambik pre and post workout while the last glutamine ambik right before tido ngan ribena ke ape ke
haha