Hey guys. Opened this thread for you guys to share you Ramadan meal plan. A lot of people are wondering what to eat to lose weight / gain muscle during the Ramadan season. Saw a lot of threads in BB.com but it's mostly western dishes. Hopefully we can have a clear idea of what to eat and what not to eat when it starts tomorrow.

Sahur =
Buka puasa / break fast / iftar =
Pre-workout =
Post-workout =
Supper =

Happy fasting to all muslims and have a great month ahead!

Ramadan is a good chance to try intermittent fasting whether working or not.

From BB.com =

SAMPLE Ramadan MEAL PLAN for fat loss and muscle gain
(*This plan is for a 170 lb male, please adjust amounts for bodyweight)

Sahur:

Eat 6-8 egg whites (one yolk)
One bowl of plain oatmeal w/ cinammon, raisins and a banana
1 teaspoon all-natural peanut butter or olive oil or flax seed oil
Plenty of water (16-24 oz.)
Opti-pack by Super Nutrition (one pack) –multi-vitamin/mineral

Iftar (the evening opening of the fast):

Three Dates and a Nutrition Shake (ZI Diet MRP from VPX Sports, Lean Body by Labrada, or Myoplex from EAS)
Plenty of water

For cardio wokouts --Do cardio 45 minutes after this meal for 30-45 minutes at a moderate pace or do a sprint workout if you have less time and then have the next meal before taraweh. (Have a cup of green tea with Iftar on cardio days)

For weight training days: Eat another food meal before Taraweh like chicken breast (or baked salmon), brown rice and some veggies OR
Baked Fish (Salmon, Tuna, Orange Roughy, or Mahi mahi), sweet potato, and a garden salad or some steamed vegetables.

Drink plenty of water during taraweh--Go to the gym after taraweh. (If you pray 20 rakahs, then have a protein bar in the middle of taraweh). Drink plenty of water during the workout and you can even have Powerade™ or a sports drink during the workout.

After the workout, have another Nutrition Shake --lots of water of course. Then sleep 45 minutes later.

ba ku teh

is it for bulking or cutting process?

Link bro?

sahur - milk, typical lunch diet although not much appetite. So need to choose food that I like like nasi lemak, rice with or sardine, beef and vege. Home made pizza.

Buka puasa - Eat rice, some kuih, fruit and stevia drinks

If go to gym, eat smaller portion post workout + whey protein

Sahur = Complex carbs/ 2 tablespoon of peanut butter/ lean beef or chicken/ 5 eggs/ casein protein/ lots of water
Buka puasa / break fast / iftar = I don't eat kurma. So apple/ protein shake/ lots of water/ peanut butter/ 5 eggs/ small portion of rice/ chicken or fish
Pre-workout = Like lunch time. Lots of carbs
Post-workout = Like dinner
Supper = Casein/ Eggs/ Peanut butter

Thanks for sharing. Keep it coming guys.

Btw should add one more at the bottom, which is "Purpose =".. To maitain, lose weight or gain.. Btw is it okay to eat fats together with the dates for iftar? Mixed nuts.

i dont see any problem. its good fat. but dont go overboard.

when do u guys workout? after 10 pm? or before sahur?

everytime i work out i have problem sleeping afterwards

I workout around 930-10pm. Probably have 1 heavy meal at buka, or two lighter meals one at 730pm and the other at 830pm before working out.

So far so good.

straight after terawikh. around 10pm. but gym quite pack last time I went. and I feel so hungry when I did work out. so I need to eat more for pre workout or shall I eat protein bar during work out?

I drink whey after work out and every day to make sure my body get sufficient protein

ini kene report to SKMM nih.. amboih