I don't feel like posting something long today, so I'll just bring up the issue of SOSS (sack of shit syndrome). Come on, you know what that is! especially in ramadhan. After breakfast, when all you can see when you look down is your bloated belly, and you have a sudden urge to lie on the floor and wait for death? Here's a simple explanation of what happens in your body when you get SOSS:
1- All your blood rushes to your stomach because you just ate a herd of cows, a rice field, and enough "lgaimat wu ga6ayif" to feed all of africa.
2- The first thing your body processes is the simple sugars, which you ate a truck load of. So, you get the worst insulin spike ever. A concentration of 3 gallons/ml of insulin in your blood (I know some idiots would believe this number, so i have to say that I'M KIDDING!)
3- Ask a diabetic how he/she feels 10 minutes after an insulin shot. Then, you'll know why you feel the way you do.
4- The complex carbs you ate help prolong the effect for hours because they keep supplying the body, slowly, with more sugar.
5- The fat you ate, all 7 kilos of it, slows down digestion. So, forget about feeling hungry for the next 5 hours.
Solution:
Only eat a small amount of complex carbs. DO NOT EAT SIMPLE SUGARS!! NONE WHATSOEVER!! take in about 4-8 grams of healthy fats (Fish liver oil is best). Eat as much lean protein as you want (egg whites, lean beef, chicken breasts, tuna). This way, you won't get much of an insulin spike, and you'll feel hungry an hour later.
good recipes for ramadhan dieting:
Meal 1
ingredients:
200 grams lean beef
5 eggs
1/2 cup of brown rice
BBQ, or sweet and sour sauce
how to cook
marinate the beef from the night before with 2 tbsp of vinegar, 1 tbspn of olive oil, some pepper, and any other spices you'd like to add.
cook the rice in water (i use uncle ben's 30 minute ready brown rice, it's convenient) add some salt if you want.
scramble 3 egg whites with 2 whole eggs in a non stick pan with 1 teaspoon of olive oil.
When the eggs are a bit runny, and they're about to dry up, add the rice to eggs and scramble.
Put the beef in a pyrex tray, and cover with aluminum foil. The beef needs 90-120 minutes to cook at a heat of 350 F. It would be best to cook it at 275 F but it would take about 3 hours.
Cut the beef up in cubes. serve with rice. add BBQ sauce or sweet and sour sauce according to taste.
nutritional facts:
Protein: 75 grams
Carbs: 70 grams
Fat 13 grams
calories: 697 calories
Meal 2
Ingredients:
4 chicken breasts (Marinated in vinegar, olive oil, and lemon pepper powder from the night before)
4 potatoes
200 grams of mixed veggies (i use the frozen kind)
Cook the marinated chicken in the over at 350 for 1.5-2 hours (in a pyrex tray, covered with aluminum)
skin the potatoes and boil them in water until they're tender (about 40-50 minutes)
dispose of water from the pot used to boil the potatoes, and add 1.5 cups of skimmed milk and start mashing them with a masher (or a fork) until they form a homogenous mix.
Boil veggies in water til they're done (takes about 10 minutes if they're frozen)
There you have it, roasted chicken, mashed potatoes, and veggies. This mix makes 2 servings, so don't eat it all at once.
Nutritional facts per serving:
Protein 60 grams
carbs 60 grams
fat 9 grams
calories 561
Meal 3
Ingredients:
4 chicken breasts
1 cup brown rice
3 bell peppers (i don't know what they're called, but i use green, yellow, and red)
olive oil
BBQ sauce (not the thick kind)
Cook the rice in water. Again, this will take 30 minutes.
Spread 3 tbsp of olive oil in a non stick pan
Slice up the chicken breasts into small chunks, and slice the bell peppers vertically. Mix'em all up in the pan, cook for 5 minutes (or until the chicken starts to get to a very lightish brown color). turn down the heat and cover the pan. Stir every 5 minutes, and cook for another 20 minutes.
After the chicken's done, drain all the liquids from the pan. Put the rice on a plate, chicken and peppers on top, and add BBQ sauce according to taste (you can use sweet and sour or soy sauce or whatever you like)
Makes 2 servings
Nutritional facts
Protein 60 grams
carbs 70 grams
fat 15 grams
calories 655
Enjoy
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ReplyDeleteplease do not post any silly ass comments
ReplyDeleteHamad,
ReplyDeleteJust wondering how you handle Ramadan.
Do you still workout during Ramadan?
Do you have difficulty in maintaining muscle mass during Ramadan (I know that muscle gain should be out of the question).
well, imran, muscle gain isn't out of the question. uptil now, i'm up 11 lbs (i'd say about 5 lbs are muscle regained after losing it while cutting. the rest is water and fat). I still train 4 days a week with maximum intensity. most of my lifts are going up, but not back to what they used to be. i'll need a little more time to get'em back. anyway, my diet is something like this:
ReplyDelete5:15 pm
250 - 300 grams of chicken or lean beef (over roasted)
3/4 - 1 cup of brown rice
1/2 cup of chopped pineapple
2 glasses of skimmed milk
6:30 pm
2 beeenot ba6ar and gilly sanwish (peanut butter and jelly sandwiches)
25 grams whey protein
7:30 - 8:30 pm
60 grams of amino acids in 2 liters of water (i know, i despise amino acids, but i need the extra protein. i use liquid amino 2222 by ON)
9:00 pm
100 grams of glucose
60 grams of whey protein
500 ml of super milk (20 grams of protein)
12:00 am
280 grams of grilled chicken
a couple of french fries and bread
diet soda
4:00 am
50 grams of casein protein
that's about 330+ grams of protein and 350+ grams of carbs, and less than 60 grams of fat.
so, to answer your question, i'm not having any trouble maintaining, and gaining mass isn't out of the question.
Hamad,
ReplyDeleteBrother - thanks for taking the time to list out your meal regimen. Based on what you're doing, I think I'll reshuffle my diet a little.
I've been taking some quick simple carbs at Iftar, and then 60 grams of whey, but I think I'll push that back a little.
I see we are both taking micellar casein at Sehri :). I've been using Optimum Nurtition's 100% casein - whats your opinion on that. I know that there is a huge variation in quality between whey powders - is all micellar casein pretty much the same in quality, irrespective of manufacturer?
BTW, the fact that you are gaining muscle during Ramadan is inspiring. At what time do you workout?
I guess I'm just paranoid about losing some of my hard earned gains (I'm nowhere near where you guys are - just started last year). Not good to be so narcisistic during Ramadan, but there you have it :)
Hamdoon ,
ReplyDeleteWhat do you think of this statement:
"If you can't lift the weight all on your own, you're better off not doing the exercise at all" - said to me by a "coach" and one of his disciples when I asked the guy to spot me on the fourth set of my bench press.
imran,
ReplyDeletei'd bump the simple carbs and whey protein til after your workout. you don't want a big ass insulin spike in your first meal. about micellar casein, protein is protein. A good way to know if the protein is of bad quality (or incompatable with your stomach) is if you start letting out a lot of gas. So, any casein protein you're comfortable with is fine before fajr. ON is a very respectable manufacturer, so i don't think there's a problem with it.
I usually workout on saturdays, sundays, tuesdays, and wednesdays from 7:30 to 8:30 pm (i drink my aminos during workout....there's no time!!)
don't worry imran, fear of losing muscle mass is usually the driving force in diet. In a couple of years of training and good food, trust me, it'll all be worth it. and since you have that fear, you can make sure you aint gonna stop training til you hit 90 man ;)
YIL3AN UM IL FALLAH YA 7USAAAM!!
ReplyDeleteanyway, i just wanted to say that ;). Dude, it all depends. I don't have a spotter, nor do i have a training partner, so i barely need a spotter cuz sometimes, when the weight is too heavy, fear kicks in and you get an extra boost to lift that weight up. but if you have a spotter, that fear's gone. True, sometimes i use a spotter when i increase weights by over 10 lbs. So, if you're trying new weights, make sure there's a spotter to be there just incase. I say if you can't pull off atleast 3 reps on your own, you're really just putting on an ego show in the gym, and not building (or actually, breaking) muscle tissue. funny somehting like this came up, cuz last night at the gym, there was this dude with his friends making alot of noise in the gym. i hate those people. anyway, he was a pretty small dude, so he went under the bench, WITH 315 LBS ON THE BAR!! i just dropped the dumbbells in my hands and said i have to see this. his friends were spotting him, and they were all screaming "come on!! come on!! it's nothing!!" the guy lifted the bar up for about half a second, only to have it crash down at full force on his chest. So, even if you have all the spotters in the world, being an idiot will get you hurt. just lift what you know you can lift, and when you want to increase weights, go on 5 lb. increments.
"when the weight is too heavy, fear kicks in and you get an extra boost to lift that weight up"
ReplyDeleteI only ask for a spot when I'm doing bench presses or the military press, because, frankly, I'd like to rely on something a little more tangible than fear when I have 140 lbs of metal situated directly over my body. Besides, at the 4th set you're very likely to misjudge how much you can lift, since you've expended so much energy. Thanks for your thoughts, as usual. Peace.
yeah, having a spotter could come in handy. But still, when you do the first repetition (especially in your last, 4th, set) you'll know how many reps you can pull out on that set. and if you can't pull off the first rep, well, you're just an idiot for putting up that kind of weight. anyways, if you wanna go heavy, always remember to rest A LOT between sets. like 2 minutes or so. If you're cutting up, that's another story.
ReplyDeletenourah,
ReplyDeletethere's no such thing as "diet for men" a diet is a diet. it all depends on the amount, and the ratios of the food. Mix up the ingrediets to suit your goal. i.e. eat less rice, more veggies, more chicken... whatever. it all depends on your goal. this was designed for ramadhan because most people think diet food sucks ESPECIALLY on futoor. So, i just wrote up some recipes to help'em out. fiddle with them as you like.
as for cholestrol, why the hell would it go up? from the beef? pfff... hell, if you're worried about cholesterol, JOG! or go on lipitor or something.
no offence to you, but since we've brought up cholesterol, one of my friends was flaming me for the 2 egg yolks i eat on breakfast and says it's not healthy and they're full of cholesterol. He was on the atkins diet at that time....... if you don't get the irony in that and you don't know that atkins messes up your lipid profile, you should slap yourself.
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