Marketing And Much More

| Ramzan Training & Diet Plan for MUSCLE BUILDING|Certified Fitness Trainer Bibin

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

SAMPLE NUTRITION PLAN (MUSCLE BUILDING/MUSCLE MAINTAINING)
FASTING HOURS – 6AM TO 7PM (13 HOURSAPX.)

MEAL 1 – 7PM – PRE WORKOUT

Smoothie

1.5sp Whey or Plant Protein
240ml Milk

2 Bananas OR Carbs Supplement (50-­‐60g)

2sp Natural Honey

2sp Peanut Butter

MEAL 2 – 9PM -­‐ POST WORKOUT

1.5sp Whey or Plant Protein

240ml Gatorade or Apple Juice

2 Bananas OR Carbs Supplement (50-­‐60g)

2sp Natural Honey
2sp Peanut Butter

5 dates (Eat separately)

MEAL 3 – 11PM – DINNER/BEFORE BED

150g Sweet Potatoes

100g Chicken cooked with olive oil
OR

Chicken Biryani (with Brown Rice)

MEAL 4 – 5:30PM -­‐ BREAKFAST

1cup Oats
1sp Whey Protein

1 Banana

4 Whole Eggs

15 Crushed Almonds

1 cup Coffee

• Mix 10g BCAA in 2 Litters of Water and sip it from 7pm to 11pm – 5am to 6am.

• SIMPLE CARBS – White Rice, White Potato, Quinoa,
• 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 : bbfitnessguide@gmail.com

Amazon Products

Clickbank Products