Bodybuilding During Ramadan

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Video Transcript:

"Bodybuilding During Ramadan"

Hey guys, Sean Nalewanyj here of SeanNal.com and BodyTransformationTruth.com, and I’ve been getting a lot of requests for this video because it is the start of Ramadan which for those of you who don’t know, is a period in the Islamic calendar where Muslims basically fast throughout the day, with no food and also no water between dawn and sunset.

Now, I do have a lot of subscribers and readers out there who are Muslim and so I always get a lot of questions about this before and during Ramadan, where I’m basically asked if it’s possible to continue gaining muscle or losing fat during this period, or if the focus should just be on maintaining, and what the best way to go about it is.

So the short answer is that if you structure things properly and you stick to it, then there’s really no reason at all why you can’t not only maintain the results you’ve achieved so far but also continue making muscle building and fat burning progress even with that fasting period in place throughout the day.

It might not be 100% optimal for some people, but there’s no question at all that you can continue to make progress during Ramadan.

All it really comes down to is knowing what your calorie and your macronutrient needs are for your specific goal (whether you’re trying to bulk or cut) and then just laying out your food intake so that you’re able to hit those needs within the time frames that you are able to eat.

We already know from research that eating frequent meals throughout the day is not necessary in order to maximize muscle growth or fat loss (overall 24 hour intake is by far the most important factor) and when it comes to the issue of bodybuilding Ramadan can basically just be looked at as a form of intermittent fasting. And that’s a dieting approach that a lot of people use successfully all year round as a way of losing fat and gaining muscle.

So there’s really not much to it, just allot your food intake to the hours before dawn and after sunset (if that means that you might have to alter your schedule slightly then that’s something to take into account) and since you can’t consume any water during the regular day, I would recommend that you move your workout into one of the “feeding periods” so that you can stay hydrated, and because in terms of maximizing training performance as well as preserving muscle tissue I don’t think that intense fasted training followed by no post workout nutrition at all is going to be ideal for most people.

The only possible challenge here might be if you’re bulking and you do have higher calorie needs and you find it difficult to consume all of your food in those smaller feeding windows.

If that’s the case then there are a few strategies that you can use in order to get as many calories in as possible in a smaller volume of food while still meeting your nutritional needs, and I’ll post a link in the description box to a post that I did where I cover that topic in more detail.

If you’re cutting then this really shouldn’t be an issue because your overall calories are going to be lower and you're not going to be consuming a high volume of food anyway.

So, there’s really not much more to say o the issue of Ramadan and bodybuilding, it’s ultimately pretty straightforward, just move your food intake into the two feeding periods, move your workout into whichever of those two periods is more convenient for you, and if you’re serious about your goals and you do need to alter your schedule slightly by possibly waking up a bit earlier or staying up later, then that’s just something that you’ll have to do your best with during this period.

And in the end, remember that Ramadan is only 30 days long, which is not a big deal in the overall bodybuilding picture (it’s basically 4 weeks that you're dealing with here) so even if for some reason you can’t stick to your plan 100%, it’s still not going to have much of a noticeable negative effect if any at all, in the grand scheme.


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