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.

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

everytime i work out i have problem sleeping afterwards