'Hiii everyone, Finally releasing a video, ESPECIALLY for men and women in India. This is the FREE of cost Ramzan training & Diet program. This is the only fitness advice you\'ll need during this holy month. Ramzan mubarak! Written version : Now a super important thing to note is during ramadaan and IF, your total calories stay the same as they are throughout the year. Everyone has a maintencance calorie level. If you stay above it you’ll put on weight, and if you stay below it you’ll lose weight .So if you’re trying to lose weight and fat you need to be in a caloric deficit, you need to watch your calories. If you’re trying to put on weight you need to be in a caloric surplus in ramadan. Finally the training aspect of ramzaan. Its very basic – You keep it the same as it was with a decrease in training frequency. You also need to give your body time to recover. So I personally would suggest 3-4 days of lifting weights is a great option, if you think you’re capable of going up to 5 days, then do it. But never more than that. But now, a detailed timeline of the plan you have to follow. Follow this plan on the days you workout. On the days you don’t workout, just slightly reduce all the carbs from this plan. Also water intake. When you’ve broken your fast, have 2-5 glasses of water every hourgoals NUTRITION DURING RAMADAN NUTRITION PLAN (MUSCLE BUILDING/MUSCLE MAINTAINING) FASTING HOURS MEAL 1 – PRE WORKOUT(Before workout ) mix 1sp Whey Protein+240ml Milk+2 Bananas 1 Apple 2sp Peanut Butter MEAL 2 – POST WORKOUT(after workout ) 1.5sp Whey Protein 240ml Butter or other fruit juice (apple ,orange etc) 2 Bananas 2sp Peanut Butter 5 dates MEAL 3 – DINNER/BEFORE BED 150g Sweet Potatoes or boiled Potatoes 100g Chicken cooked with olive oil MEAL 4 – Early Morning BREAKFAST 1cup sugar free Oats 1sp Whey Protein with banana shake 2 Whole and 2 white eggs Almonds and peanuts 1 cup Coffee with less sugar • Mix 10g BCAA in 2 Litters of Water and sip it from 7pm to 11pm – 5am to 6am.(optional ) • SIMPLE CARBS – White Rice, White Potato, • COMPLEX CARBS – Brown Rice, Sweet Potato, Oats, etc. WORKOUT PLAN FOR RAMZAN Monday • Back • Biceps • Deadlift Tuesday • Rest Wednesday • Chest • Shoulder • Triceps Tuesday • Rest Friday • Legs • Abs Saturday • Active Rest (low cardio Walking , jogging etc) LIKE | SHARE | COMMENT Please SUBSCRIBE Thanks for visiting. I wish you good health and life Overhead Shoulder Press (6 MISTAKES!) https://youtu.be/ZhzgVutmofg How to Master the One Arm Push Up https://youtu.be/XgSZJEIviOA 21 DIFFERENT PUSH UP VARIATIONS https://youtu.be/q8i5Q5M3S2Y ON WHEY GOLD STANDARD https://youtu.be/uoiphcex4EA Morning vs Evening | Best Time of Day to Workout https://youtu.be/w1QECiaTjN4 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Follow On: Facebook~ https://fb.me/4bbfitnessguide Instagram~ https://www.instagram.com/bibin.bbn/ Whatsapp ~ +91 9645266769 For any doubts, queries and to contact fitness trainer : bbfitnessguideofficial@gmail.com'
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