I explain why in this article , which I highly recommend you read, but what it boils down to is this:. Bulking up and adding muscle to your frame is certainly not an easy feat, and requires huge amounts of hard work, commitment, dedication, and sacrifices along the way. You want to start the day building muscle? For weight training days: How to Build Muscle On a Budget: For more information go to: This workout plan, designed for the intermediate weight lifter or bodybuilder, is a 3-day split program.
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You have to be smarter than that. As an adult you have to take responsibility for your health. Your diet must focus on optimizing your well-being and quality of life. The healthiest diet consists of a wide variety of whole foods.
Things that grew in the ground or had a face. In other words, the foundation of your diet should contain lots of the following: These foods will load you up with essential vitamins, minerals, and antioxidants.
Plus, they provide the carbohydrates that fuel your training and energy throughout the day. After this foundation of plant foods, you need to add in some animal products, like meat and eggs, which will provide…. This combination of whole, unprocessed plant and animal products will give you the most nutrient dense diet possible. And a nutrient dense diet means you will have everything you need to perform at your peak every day.
And sometimes they will be foods that are widely considered unhealthy. A flexible dieting plan like this is the only one that will work long term and allow you to stick with it for life.
Most diets you see in magazines or on the internet do just the opposite. They require you to cut out all carbohydrates and calories which just gives you cravings and brain fog. And, you have zero energy for workouts, with the sex drive of a 89 year old man. Sure, you might lose a ton of weight in those first couple months. Instead of going with an extreme approach, you need to find a diet that you can stick to. And the diet you can stick to is one that gives you enough calories to maintain focus, and motivation.
Day in and day out. From there, the real magic is in the adjustments you make. This is where having a coach comes in handy. The old days of following a pro bodybuilder 6-meal per day style diet are long gone. How much protein, fat and carbs you eat at the end of each day are what really matter. Eating small meals is a royal pain in the ass, highly inconvenient and very unsatisfying.
Picking like a bird every few hours is no fun. I prefer to have my biggest main meal at dinner. Then on a training day I will have another big meal after my workout. In addition to that I will have snacks, which is usually just a protein shake mixed in some green juice or something along those lines.
On off days I might have a protein shake during morning hours a small sized lunch and a huge dinner. Eating more often is not only an inconvenience but it can also negatively affect digestion and testosterone levels. Everyone and their mother jumps on the low carb bandwagon when trying to lose bodyfat. Yeah, it works at first. You drop water weight and fat rather quickly. But, after the initial, rapid fat loss, everything comes to a screeching halt.
Plus, you get exhausted as soon as you start doing high intensity conditioning. Cutting carbs is both unnecessary and counterproductive for your physique goals. Carbs are an essential component to a good muscle building diet that simultaneously burns fat.
The key is timing them properly and balancing them out with your protein and fats. There are two primary times of the day to have carbohydrates: They are the single best fuel for that type of exercise. And you will always feel, look, and perform better by keeping some in your diet. So, in the meal you eat minutes before your workout have grams of carbs from one of the following: This could be a protein shake in some cherry juice or a small can of tuna with some instant rice.
The other time of the day to have a large portion of your carbs is at dinner. This works best from a social perspective because it gives you flexibility to enjoy a satisfying meal to close off the day.
Plus, having some starchy carbs at night will help you sleep better. And better sleep means easier fat loss, better workouts, and higher testosterone. For most people, this ends up being fist sized portions of starchy carbs. This can be rice, potatoes, sweet potatoes, quinoa, or something else. See the shopping list below for healthy carb options.
Some will say that eating meat will catapult you into obesity. Much of that hype is over blown propaganda that makes you fear food and think you need a panel of medical tests to find out what foods to eat.
The whole purpose of eating well is to feel fucking awesome. For example, my nose gets stuffed up when I eat dairy. And it runs when I eat too many eggs. Sugar gives me a headache and hangover feeling. Eat those foods often. I got suckered into the anti-fruit movement for a while but I found that with myself and my clients, it made no difference. And almost everyone always feels better when eating fruit. So I added it back into all my diets and the results were better.
I recommend servings per day if you want to stay healthy. You should include healthy saturated fat in your diet. Almost every physique athlete in history has followed a moderate fat diet.
Low carb, high fat diets are for sedentary individuals. NOT for hard training guys who want to build muscle and get strong. You should always eat based on your activity levels. There are 3 main macronutrients- protein, carbs, and fat. Each one plays a specific role in providing energy and fuel for activity.
No Reneagde Workouts, no hill sprints, no high intensity conditioning. Training Times Ok, enough of the background, let's get to the meat of it! I am going to set the record straight here. The best time to do a weight-training workout is NOT while fasting. This can create way too much muscle breakdown and cause a significant rise in the catabolic hormone cortisol.
Training while in a state of dehydration can decrease strength significantly. Training while you are fasting can actually be more detrimental than beneficial!
The best time to weight train during Ramadan is after taraweeh prayers at night. This will ensure that you will have several meals and plenty of water in your system before going to the gym. This will also allow you to consume your all-important post workout meal or shake which is essential muscle growth which leads to fat loss. If this is too late then the next best time to weight train is about 1 hour after iftar before tarawih prayer. You could do a short but intense 30 minute workout.
The best time to do cardio work for maximum fat loss is before suhur - yep, that's the truth. Of course, most people I know will not want to get up at around 3: If you CAN pull this off then the best thing to do is get up and drink plenty of water with a cup of coffee, green tea, or oolong tea, wait 30 minutes and perform minutes of moderate intensity cardio work like a brisk walk on a treadmill.
If this is out of the question for you, then the next best time to do cardio is approximately minutes after a "light" iftar I will define this shortly. Short, high intensity cardio like sprinting is actually great to do during Ramadan. It takes less than 10 minutes and provides maximum benefit in terms of fat burning and lean muscle preservation!
This isn't "driving Miss Daisy" cardio - it's very intensive: Do cycles like that and you're good! Start slow, of course, and work your way up. So now you know when to train, it's time to learn what to eat and drink think water, water, and more water!
For suhoor, it is imperative to drink plenty of water, eat a good blend of protein, carbohydrates, and essential fat. That's right, "good fats" have many fat-burning and muscle-building properties, and their importance is even greater during Ramadan. Some good suhoor foods include:. It is important to take a solid multi-vitamin, multi-mineral supplement with suhoor as well to make sure daily minimum requirements of key nutrients are met.
Taking extra vitamin C and vitamin E can also be helpful. A great product is Emergen-C from Alacer. It is very important to watch your sodium intake at this time as high sodium can cause greater dehydration plus increase thirst during the day - not good for fasters. Avoid high sodium foods like soups, sauces, condiments, gravies, high sodium bread products, and canned meats. Of course eating fried foods and heavy oil items can cause heartburn and problems for you all day so it is best to avoid those if possible!
This is a key time for rehydration. The wisdom in Islam is never ending. We break our fast with dates and water but if you investigate this nutritionally, you will see that dates are very unique in their nutrient content. They contain very high levels of potassium much more than a banana , a key re-hydration mineral and a special carbohydrate blend that enhances hydration above and beyond water alone. They contain a special blend of glucose and fructose for short and long term energy.
They also have a special nutrient called beta D-glucan that is a soluble fiber that can enhance satiety and digestive health. So basically when you eat a date and water for iftar your body gets hydrated again much faster than with water alone this is a complex topic but I don't want to bore you with the details - You can think of dates and water as a very advanced form of Gatorade.
In fact, clinical research published in the International Journal of Food Science and Nutrition entitled "The fruit of the date palm: You should also eat some quality protein at iftar time as well. I would first recommend three dates. Of course, drink plenty of water - in fact, keep a water bottle with you at all times after sunset!
If you have a protein bar, drink plenty of water and then go train for about minutes. For women, you can actually do 20 minutes of cardio and 20 minutes of weight training at this time. After the workout, also have another nutrition shake with plenty of water. Eating small meals at night can trick your body into speeding up metabolic rate not to mention increase nutrient absorption and stabilize insulin and blood sugar levels.
Your body loves homeostasis and wants to maintain a certain balance - you literally have to shock it constantly to lose fat and gain muscle over the long run! There is so much wisdom in "Eat and drink but not to excess" and we should try and follow that especially during Ramadan. Do cardio 45 minutes after this meal for minutes at a moderate pace or do a sprint workout if you have less time and then have the next meal before taraweeh.
Have a cup of green tea, Oolong tea, or coffee with iftar on cardio days. For weight training days: Eat another food meal before taraweeh 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 taraweeh.
Go to the gym after taraweeh. Drink plenty of water during the workout. For men, you can even have Accelerade or Powerade or another sports drink during the workout. After the workout, have another Nutrition Shake and lots of water of course. Then sleep 45 minutes later or stay up all night eating and working like I do! Following these simple workout and nutrition tips can really help you make great gains during this blessed month. May Allah help give us patience and strength in this month and throughout the year and make us strong mentally, internally, spiritually, and physically!
Please consult a physician before starting any nutrition, training, or supplementation program. Source - SuhaibWebb - Dr. Related posts from similar topics: Prime Minister Trudeau's Message Disclaimer The opinions expressed herein, through this post or comments, contain positions and viewpoints that are not necessarily those of IslamiCity.
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