Best 1st meal after day long fast??

[NewMuscle83]

Today is the first day of Ramadan. I fast from food and water from sunrise (5:20am) until sunset (7:35pm). I have to do this daily for the next 30 days. I woke up this morning at 5 to get a quick meal in before sunrise, I managed to down a cup of oatmeal and 4 eggs (2 whole, 2 whites). my question is, tonite, when I have my first meal after the fast, should my carbs be fast or complex. for example, I will have chicken breast, veggies, and rice. should the rice be white or brown?

Thanks!

[NewMuscle83]

Also, should I change my pre-sunrise meal?

[Scarface69]

I'm in same boat as you. 1st day of fasting was really tough but i managed to survive somehow.

my first meal after the fast was;

- 2 scope whey protein (48p, 6c, 3f, 240 cal)
- 3 dates

30 mins later i had;

- 200g chicken breast (58p, 6f, 302 cal)
- 1 cup oatmeal (10p, 54c, 6f, 300 cal)
- 3/4 cup broccoli (3p, 8.5c, .5f, 42 cal)



I can list you my ramadans diet if you wish...

[NewMuscle83]

please do! I'm tired of losing 25+ lbs every ramadan. I want to get a good diet plan going to preserve as much muscle as possible. I want to have a good pre-fast meal to sustain me throughout the day, and a good break-fast meal to recover. then I'm going to try to fit in a pre workout and a post workout meal, and then cap it off with a solid pre bed time meal.

any help is appreciated bro!

[Scarface69]

You'll have to eat every 1.5 hours in order to finish all meals before sunrise.. I created this diet keeping in mind my needed calories per day to maintain my current weight. I know its tough but thats the best you can do in the 9 hours we're allowed to eat.


Snack - Immediately after Aa'than - (240 cal):
- 2 scope whey protein (48p, 6c, 3f, 240 cal)
- 3 dates
==> [48 pro, 6 carb, 3 fat]

Meal 1 - (576 cal):
- 200g chicken breast (58p, 6f, 302 cal)
- 305g sweet potato (6p, 52.5c, 3f, 232 cal)
- 3/4 cup broccoli (3p, 8.5c, .5f, 42 cal)
==> [67 pro, 61 carb, 9 fat]

Workout

Meal 2 - Post-Workout - (696 cal):
- 2 scope whey protein (48p, 6c, 3f, 240 cal)
- 1 cup oatmeal (10p, 54c, 6f, 300 cal)
- 1 banana (2p, 40c, .5f, 156 cal)
==> [60 pro, 100 carb, 9.5 fat]

Meal 3 - (828 cal):
- 200g chicken breast (58p, 6f, 302 cal)
- 1.5 cup oatmeal (15p, 81c, 9f, 450 cal)
- 100g sweet potato (1.5p, 17.5c, 76 cal)
==> [74.5pro, 98.5carb, 15 fat]

Meal 4 - (817 cal):
- 300g red snapper fish OR 2 big cans tuna (60p, 5f, 300 cal)
- 1 cup oatmeal (10p, 54c, 6f, 300 cal)
- 230g sweet potato (3p, 41c, 175 cal)
- 3/4 cup broccoli (3p, 8.5c, .5f, 42 cal)
==> [73pro, 103.5carb, 11.5 fat]

Meal 5 - So7oor - (462 cal):
- 250g cottage cheese (34.5p, 9c, 10f, 225 cal)
- 20g Almonds (2.5p, 1c, 10f, 117 cal)
- 1 scope whey protein (24p, 3c, 1f, 120 cal)
==> [61 pro, 13 carb, 21 fat]


Total = 3,619 calories

383.5 pro (40%), 382 carb (40%), 69 fat (20%)

[texasmk4]

scarface, do you stay up all night to follow this diet? I need to shed some fat during ramadan for my lined up cycle.

[Scarface69]

I stay up till 12 thats when I have "Meal 3". then sleep and wake up at 2am for "Meal 4", sleep and wake up again at 4 to have my sohoor (Meal 5) which is last meal before fasting..

I know its not fun to wake up multiple times, but you gotta do it in order to keep up with the dialy needed calories.

if you need to shed some fat you can follow my diet, however, I'd reduce both the carb and fat intakes to suit you. keep the protein high to maintain muscles!!

[FutureRoider]

Thats some serious dedication Scarface. Am just eating a normal diet. Train 3 times a week after taraweeh.

[NewMuscle83]

No carbs for so7oor?

I prefer some oatmeal to hold me over for the day. I through in some eggs also, but I'm thinking i will add cottage cheese for that meal also.

[Scarface69]

I'd do either oats or CC in so7oor. dont mix carb and fat in the same meal.

I know that 250g of CC is a shitload to eat but it keeps me full till 1-2pm, after that I start starving like hell so I sleep till sunset, lol.

the key is to eat as much as you can in your last meal. if you are going to have a pro/carb meal as you so7oor meal then I'm add at least 2 cups of broccoli to slow down the digesting..

[texasmk4]

Thanks for the advise scarface, I am thinking about hitting the gym right after iftar and then do some cardio after taraweeh

[NewMuscle83]

how bout fat free cottage cheese, is that ok with oats?

[Scarface69]

Thanks for the advise scarface, I am thinking about hitting the gym right after iftar and then do some cardio after taraweeh

^^ Glad I can help. make sure you wait 30-45 mins after iftar before start lifting.

[Scarface69]

how bout fat free cottage cheese, is that ok with oats?

Oh yeah if its the FF veriosn then its fine to eat it with oats. actually that would be a very good last meal to have FF CC and oats. (I only have aacess to 4% CC thats why i make my last meal pro/fat.....)

[NewMuscle83]

only 4%? where do you live??

I'm going to change my so7oor to 1 cup cooked oatmeal, 8 ounce FF cottage cheese, and 4 eggs (3 whites, 1 whole). That should hold me up ok until iftar, at which point I will follow your meal plan, just without so much carbs.

Thanks for the input.

[Scarface69]

^^ Sounds good. keep me updated on how you react to the diet.

[texasmk4]

how do you guys prepare your egg???

[NewMuscle83]

I normally scramble the eggs and fry them in olive oil. but since i'm cutting the fat out for that meal, i guess i will fry them in non-stick fat free oil. If you have time, you can boil them, seems to be the best, but most time consuming.

[Scarface69]

boiled eggs for me. takes 10 mins at most..

[Stoneco|d]

You'll have to eat every 1.5 hours in order to finish all meals before sunrise.. I created this diet keeping in mind my needed calories per day to maintain my current weight. I know its tough but thats the best you can do in the 9 hours we're allowed to eat.


Snack - Immediately after Aa'than - (240 cal):
- 2 scope whey protein (48p, 6c, 3f, 240 cal)
- 3 dates
==> [48 pro, 6 carb, 3 fat]

Meal 1 - (576 cal):
- 200g chicken breast (58p, 6f, 302 cal)
- 305g sweet potato (6p, 52.5c, 3f, 232 cal)
- 3/4 cup broccoli (3p, 8.5c, .5f, 42 cal)
==> [67 pro, 61 carb, 9 fat]

Workout

Meal 2 - Post-Workout - (696 cal):
- 2 scope whey protein (48p, 6c, 3f, 240 cal)
- 1 cup oatmeal (10p, 54c, 6f, 300 cal)
- 1 banana (2p, 40c, .5f, 156 cal)
==> [60 pro, 100 carb, 9.5 fat]

Meal 3 - (828 cal):
- 200g chicken breast (58p, 6f, 302 cal)
- 1.5 cup oatmeal (15p, 81c, 9f, 450 cal)
- 100g sweet potato (1.5p, 17.5c, 76 cal)
==> [74.5pro, 98.5carb, 15 fat]

Meal 4 - (817 cal):
- 300g red snapper fish OR 2 big cans tuna (60p, 5f, 300 cal)
- 1 cup oatmeal (10p, 54c, 6f, 300 cal)
- 230g sweet potato (3p, 41c, 175 cal)
- 3/4 cup broccoli (3p, 8.5c, .5f, 42 cal)
==> [73pro, 103.5carb, 11.5 fat]

Meal 5 - So7oor - (462 cal):
- 250g cottage cheese (34.5p, 9c, 10f, 225 cal)
- 20g Almonds (2.5p, 1c, 10f, 117 cal)
- 1 scope whey protein (24p, 3c, 1f, 120 cal)
==> [61 pro, 13 carb, 21 fat]


Total = 3,619 calories

383.5 pro (40%), 382 carb (40%), 69 fat (20%)

No way in hell I'd eat that much carbs. I mean wake up, eat carbs then sleep again. I'd get fat in no time. I usually eat at 4 am, fast till 7:30 then eat, go to the gym, eat at 10 pm, midnight and 2 am. I only eat carbs 4 am (load up for the day), 7:30, 10. Rest are protein/fats meals only. I am getting leaner and my strength is the same, if not stronger. Everyone will be losing some muscle, so far I am doing good ... don't think I have lost anything at all ... if i did it's very minimal. I am taking eca stack also to supress my appetite so i won't feel hungry while i am up all day and it's the best thing I have ever done. I will take eca stack every year during this month. Oats, some rice, peanut butter, protein shakes, glutamine, ***** 3-6-9, eca, olive oil, chicken, eggs, cottage cheese and brocolli.

[NewMuscle83]

Lol, ECA defeats the whole purpose of Ramadan bro! You are supposed to feel hunger and thirst, it's why we do it in the first place. I would go so far as calling that cheating!

Anyways, I agree with your carb comment. I have actually only lost 5 lbs, and I look great, and feel strong at the gym...but very weak during the day. My diet is looking like this:

Meal 1 (sunset, around 7:30pm)
one scoop protein, 3 dates

15 mins later I have
1 cup cooked brown rice
8 oz chicken/beef/fish
1 cup cooked veggies

Meal 2 (9:00pm)
On workout days, it's a bowl of oatmeal and a scoop of protein (pre workout)
on non workout days, 2 scoops of protein, and maybe a peach or banana

Meal 3 (10:30 pm)
On workout days, it's 2 scoops protein and 2 scoops carbslam
on nonworkout days, it's a can of tuna or some lean protein

Meal 4 (12:00 am)
8 oz. chicken/beef/fish
2 oz. mixed nuts

Meal 5 (suhoor, around 5:00 am)
1 cup cooked oatmeal
3 egg whites, 1 whole egg
8 oz. low fat cottage cheese

Sometimes I wake up around 2:00 am and have a scoop of protein.

[Stoneco|d]

ya that is good. Other guy over did it.

About ECA, ya i know what you mean but I try to make it as easy for me as possible. I only lost 5 lbs too.

[Scarface69]

No way in hell I'd eat that much carbs. I mean wake up, eat carbs then sleep again. I'd get fat in no time. I usually eat at 4 am, fast till 7:30 then eat, go to the gym, eat at 10 pm, midnight and 2 am. I only eat carbs 4 am (load up for the day), 7:30, 10. Rest are protein/fats meals only. I am getting leaner and my strength is the same, if not stronger. Everyone will be losing some muscle, so far I am doing good ... don't think I have lost anything at all ... if i did it's very minimal. I am taking eca stack also to supress my appetite so i won't feel hungry while i am up all day and it's the best thing I have ever done. I will take eca stack every year during this month. Oats, some rice, peanut butter, protein shakes, glutamine, ***** 3-6-9, eca, olive oil, chicken, eggs, cottage cheese and brocolli.

as I said before, this diet I created is to maintain my current weight. believe it or not till now I havent lost 1 lb since the beginning of the month. lost a lil strenght (obviously) but nothing to worry about. the reason I have so much carb is because before ramadan I used to consume 450+ grams of carbs aday, so I didnt want to drop the amount of carbs all of a sudden and loose strenght and weight suddenly. I'm working my way down with carbs and so far I've scaled down my carbs to 350 (began with 380) and will prolly drop it more to 320 grams and up my fat. protein intake remains the same 380 grams..

[Stoneco|d]

oh okay I see what you mean. For me 5 lbs is probably water weight but I am not getting weaker. My strength is the same if not stronger. I do take NO x9 before my workout so gives me energy.

[B.E.N.]

Interesting post. I can't imagine the amount of dedication it would take to eat properly through your fast.

I had a roommate in college that fasted as well during Ramadan. Poor guy would waste away during that time.

What are you guys going to do when the season moves back into July? No eating at picnic or cook outs!

I commend you!

[NewMuscle83]

Summer Ramadan is not fun by any means! It is what we believe in, however, therefore we will do it. It does develop a hell of a character and mental strength though!