Musculation et Ramadan

Bodybuilding: special training and dietetics

How to train using the example of the curriculum, how to organize meals using the example of a mass or dry diet.

It’s about to begin, and many of you are wondering how to exercise and eat during this period of intense fasting.

It is true that this is a particularly difficult test from a physical and psychological point of view. The exclusion of any form of pleasure is the main rule. As far as we know, this means you shouldn’t eat or drink during the day!

We could compare it to the extremely dry season, past weeks or even the last week of dry weather, when the least effort comes from the will.

We’ll see how to adapt his workout, his diet, so he doesn’t lose muscle mass and strength during this month of calorie restriction.


Despite the fact that we are adepts of progress in each session, it is important for us here to try to maintain maximum strength and muscles.

When we eat very little, our stamina is greatly reduced. We have powers in the first episode, but it drops very quickly when we combine them. This is why our first tip is to reduce the number of sets per muscle.

Likewise, reducing the number of repetitions per set is our second tip. We are far from the usual advice, which recommends lightening your streak rather than doing a lighter streak, which is the best way to lose muscle when you are on the calorie limit!

We also advise you if you are very tired of reducing the number of training days per week.

Also, increasing your recovery time between sets is a good idea to get the most out of your exercises. When we eat very little, we are more likely to hurt ourselves. Although we can advise you to cheat a little on the technique of performing mass gain, it is best to avoid harming the “diet” as much as possible.

Finally, for those wondering when is the best time to exercise, it is best to exercise just before the end of the fast so that you can hydrate well afterwards and take advantage of the famous metabolic window.

Musculation et Ramadan
Sample Strength Training Program

The program should be adapted according to your morphology. Feel free to refer to our articles in the Anatomy, Bodybuilding Training and Bodybuilding sections for more information.

  • Day 1 (chest, shoulders, biceps):

Bench Press: 3 × 6-10
Incline Dumbbell Press: 3 × 6-10

Side height with dumbbells: 3 × 12-15

Long bend on low pulley: 3 × 8-12
Long bend on high pulley: 2 × 8-12

Pool wrap: 3 × 12-15

  • 3rd day (thighs, calves):

Front Squat: 3 × 6-10
Horizontal Leg Press: 3 × 6-10
Seated Leg Curl: 3 × 8-12

Calves standing on one leg: 3 × 10-15

Abdominal workout: 3 × 30 ”

  • Day 5 (back, shoulders, triceps):

High Pulley Front Wide Pull: 3 × 6-10. Rowing on a T-bar: 3 × 6-10

Bird with pulley opposite height: 3 × 10-15

Tight handle: 3 × 8-12. Triceps extension to overhead pulley: 2 × 8-12.

Crunch on high pulley: 3 × 12-15


Since you cannot eat during the day, and a regular bodybuilding diet contains at least 4-5 meals, it is much easier to start a dry diet.

Thus, cutting calories when you only eat twice a day is easy enough. On the other hand, if you want to maintain your weight as much as possible, it will be more difficult, as we will see in the concrete example below.

Our advice is to group dishes. That is, if you are eating 4 times a day, combine your meals by 2 to make one, and cut back on calories containing carbohydrates if you want to dry out (see our Diet Drying Program article for more details). explanation). If you are preparing more meals, group them by 2.

This way, you will eat at the end of the fasting period in the evening and shortly before sunrise “in the morning” (and yes, you will have to get up and then go to bed ;-)).

Forget the silly recommendation that you shouldn’t consume more than 35g of protein every 3 hours. This ignores nothing, especially since we know that after a long period of fasting, such as the post-workout period, we are much more prone to assimilation.

It is very difficult to group your meals, there is everything if you are used to eating more than 3000 calories a day and do not want to dry out (reduce your calorie intake) during this period.

This is exactly what supplements are about, which provide liquid calories that “fill” the stomach less than solid foods. Taking Jumbo Professional can be of great help during this period.

Musculation et Ramadan
Diet Example

Don’t forget that the diet must be tailored to you, your tastes, … See our articles in the Diet section for more information.

The charts are for guidance and we are satisfied with the strict minimum for supplements. Other supplements can also be used, for more information refer to the sheets we wrote at SuperPhysique Nutrition Boutique or contact us directly for advice.

Diet to maintain muscle mass:

200 g lamb and 120 g semolina (weighed before baking), 50 g bread, 200 g vegetable tagine, 2 tablespoons olive oil (to quantify the amount of oil)
100 g Jumbo Professional (diluted in water)

200 g lean beef and 100 g semolina (weighed before baking), 50 g bread, 200 g vegetable tagin, 2 tablespoons of olive oil 100 g Jumbo Professional (diluted in water)

Drying Diet

200 g chicken
100 g semolina (weighed before cooking)
200 g vegetable tagine
2 tablespoons of olive oil
20 g Uber Milk + 5 g Bcaa Xpress

200 g lamb and 80 g semolina semolina (weighed before cooking)
200 g vegetable tagine
2 tablespoons olive oil
20 g uber Milk + 5 g Bcaa Xpress

Musculation et Ramadan

We hope that we have answered all your questions regarding the intense fasting period and that you will use our tips to help you combine bodybuilding as best you can.

If you still have questions, do not hesitate to post them in the article, we will be happy to answer them.

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