gaining muscle during ramadan

It has been a week since Eid al-Fitr and Ramadan proved to be extremely rewarding, both spiritually and physically. The days spent reflecting on my faith during this month-long fast was a great way to cleanse my body and my mind. When we fast, we spend more time connecting with Allah and I use this time to also align myself with my purpose and with my goals. 

How do you train and maintain muscle mass during the month of Ramadan?

Ramadan is a month-long fasting, prayer, and spiritual meditation observed by Muslims worldwide. During Ramadan, Muslims fast from dawn to sunset, abstaining from food, drink, and other physical needs. The emphasis is on self-control, self-discipline, and generosity toward others. Ramadan is also a time for increased spiritual thought and devotion, with Muslims devoting more time to prayer and Quran recitation. The completion of the month is marked by a large celebration known as Eid al-Fitr, which commemorates the end of the fasting period.

Training as a “bodybuilder” during this time can be very challenging. In the past, I have attempted many ways to approach this problem and have found that a meticulous and disciplined training and feeding schedule is what is needed to successfully maintain muscle mass during this period. 

I had a few things to consider when formulating this plan: training with heavy weights and then fasting for 12 hours sounds like hell, training on a fasted stomach is exhausting and dangerous, not being able to drink water while training is a no-no, also staying at a caloric surplus and staying hydrated are key parts to maintaining my muscle mass. 

Here’s the plan I came up with:

Fasting Period: 06:00 – 18:15

18:00 – Evening Prayers + Pre-Workout drink + Light Snack (Sandwich or Energy Bar)

18:20 – Workout (high-intensity + lower load)

19:30 – Protein Shake + Dinner

21:00 – Late Night Snack (Sandwich or Yoghurt & Fruit)

22:00 – Sleep

05:00 – Morning Prayers + Breakfast (Oatmeal & Last Night’s Dinner)

06:00 – Begin Fasting