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You're probably not going to improve physically during Ramadan. But guys, that's not the point, because Ramadan shouldn't be about the physical, it should be about the spiritual. This is a time when we draw closer to God. We're not seeking physical improvement, but we're seeking spiritual improvement. It would be absolutely counterproductive to focus on the physical. You would lose spiritual gains, so to speak, because it's simply not the time. We're depriving ourselves nutritionally, and therefore we cannot expect our bodies to perform just as they do when they're at a peak nutritional level. Of course not, it simply doesn't work that way. So therefore, because we are not eating during the day, I personally would train after Iftar. This is what I'm going to do. I heard about brothers training faster. And yes, you can do that, but ultimately you're not going to perform as well. And moreover, if your sport is tough on your body, then you might end up injuring yourself due to dehydration. This is even more crucial than the nutritional aspect, because technically you could eat one or two meals per day and then train faster as long as you are hydrated. But the dehydration will play the biggest aspect of course. If you're doing a sport such as Jiu Jitsu, that's what I do. Man, you're sweating out three, four liters during a workout session. And now not drinking at all can lead obviously to injury, so I would never recommend it. I personally, I'm just telling you what I'm going to do. This one is called Bobby's Perspective. I will break my fast with dates, and then I will drink an electrolyte beverage. I will pray Maghreb, and then I will head to Jiu Jitsu, and during my whole workout, I will drink further electrolyte beverages, which will equate to roughly 50 to 60 grams of carbohydrates, simple sugars, and salt and potassium during my workout. So obviously, first we start with a warm-up, and this is perfect to get the body moving and rehydrate with an electrolyte beverage. Dates have electrolytes as well, so that combination is key there, but I'm not going to be too focused on some heavy protein-rich meal before my workout. Quite the opposite. The main focus is, yet again, sugars and salts. This will fuel my workout, rehydrate the body, and then after the workout, this is when I will really start eating. What will I eat? I will eat a steak, 100%. Super nutritionally rich, best protein there is on the planet, and of course absolutely delicious. This will satiate me, this will make me feel good, and this will make the next day easier as well, because I'm proper nourished. Enough protein, enough micronutrients. So I will eat a steak in combination with a carb source. It will probably be fruits at that point, because I again will feel kind of dehydrated after Jiu Jitsu. It might be white rice. We will see how I feel at that given moment in time. So now for the rest of the evening, I will aim to get around 2 grams of protein per body weight kilogram, about carbohydrates. At the end of the day, I probably will consume around 200 carbohydrates on a training day, which brings me to the next point. How often will I work out? So right now, I'm working out roughly 5 to 6 days per week. It depends. And during Ramadan, I want to do 2 weightlifting sessions and 2 Jiu Jitsu sessions. If I feel fantastic, if I feel great, I will increase those to 3 sessions each, or maybe 4 sessions Jiu Jitsu we will see, but for starters, I will aim to get in 2 sessions each. Why this maintenance? As I said, we're not making physical gains here. This is spiritual period. It is one month, man. We are building something for the Akira here, not for the Dunya. You have 11 more months to build your body and get chiseled abs. During this time, as I said, I'm simply going to maintain and focus on other aspects. Maybe I can use this to develop my Jiu Jitsu game in a different way. Not use much strength, not use brute force, but rather focus on the technical and on bad positions of which I'm going to try to escape, for example. This is a time of maintenance for me. Then once I reach my caloric goals for the day, and by the way, yes, I will be tracking my macros, my micros throughout the day, of course, on an app on my phone, then I will go to bed basically. That should be somewhere around 12 midnight, maybe 1 am, then I should be asleep. And then, obviously, waking up for Fajr, I will wake up roughly 40 minutes prior to Fajr and there, yet again, electrolyte beverage first, hydrate the body as much as I can and eat something light, but at the same time something that will sustain me throughout the day. So my focus will be on protein and fat. It will be pretty hard for me to start the day with something excessively cooked. So therefore, in the morning hours, I prefer something light, such as steak tartare or raw eggs. I know for most people, this sounds absolutely disgusting because people nowadays are so brainwashed into cooking their food until no nutrient is left anymore. I personally, yes, enjoy the benefits of raw meats, raw eggs, etc. So it's very, very easy to simply drink four or five eggs in the morning. You have supreme nutrition, you don't have to cook, and it's very, very fast. And then you can go on about your day. Moreover, raw animal foods are very hydrating as well because every time you cook your meats, you cook your eggs, you, of course, remove the water content that is naturally occurring in those foods. So that would be an absolute shame and again, counterproductive during Ramadan. If you're eating raw eggs or raw meat, you're getting all of that moisture that is found within the animal foods naturally and it's perfectly hydrating because animal foods come with minerals as well naturally, organically yet again. So this is how I like to eat before Fajr ideally. However, last year, I remember sometimes I would be so tired and I would wake up five minutes before Fajr and then I would simply drink a protein shake. The point of the story here is that I would consume protein and fat ideally. Carbohydrates will send you on a sugar roller coaster. You will have an insulin spike and then it will fall and you will crash and you will simply feel bad throughout the day. So that food that you consumed in the morning will actually make your day harder and there is no point in that whatsoever, right? Especially if you have no discipline or no nutritional knowledge, let's say and you start your day with simple carbs, you're eating a bagel or you're eating some bun, some bread, some croissant. This will of course crash your blood sugar and you will be miserable throughout the day. What a waste of time, what a waste of energy. I would never recommend that to anybody. So if you really don't like raw foods, then you could eat an omelet, for example. You could eat some cottage cheese, some Greek yogurt, which of course Bulgarian yogurt after all, something like that, something that is high in fat, high in protein will sustain you throughout the day and will hydrate you as well. And that's really what it boils down to, sport nutritionally wise talking. Hydration is key, electrolyte beverages, coconut water, dates, etc., etc. You name it, that will help you and the rest is done through nutritionally dense animal foods. A perfect combination for Ramadan and beyond, of course. Training wise, maintenance. I know, especially the young guys don't want to hear that they want to improve. No, this is a month of maintenance and of rethinking. Maybe you can rethink certain techniques. As I said, if you're going to the gym instead of lifting super heavy weights, you can really try to get a muscle mind connection and work slowly to understand your body. This is something that will translate into your training after Ramadan as well. And of course, reduce the frequency. I know you hate to hear this, but you don't want to punish your body. There's absolutely no reason for that. Your body is suffering enough whilst it's not eating. Your body simply wants to sleep and eat. It is an animal body, if you will. No, I'm not saying we are animals, but of course it is a biological physical flesh body. And the body always wants to satisfy its needs. It wants to eat, it wants to sleep, it wants to have sex. And therefore, ultimately during Ramadan, you're denying all of those pleasures. And therefore, now you don't want to further torture your body by going to the gym every single day and simply killing it in there. Again, this is not a month of physical improvement, but spiritual improvement. Insha'Allah. Alright, that's it for this video. I hope you enjoyed it. I hope it was helpful for you. If so, leave me a thumbs up. Subscribe to the channel if you haven't already. Check out the links in the description box to further support my work. And let me know in the comment section as well if you need any further assistance, if you need any further help, any questions when it comes down to nutrition and training during Ramadan. Alright guys, this is it. As always, may God bless you all. Much love and peace.