💪 Physique Update + 5 FASTING TIPS ⛔🍽️
Currently sitting at 79kg and 10% bf at 6'0. Not shredded by any means but enjoying the extra calories and fullness. Gonna try to hover around 82kg by September while not passing 12%!
Now, fasting. A lot of us will be doing this for Ramadan this year or simply for an intermittent fasting diet. Regardless, here are my top 5 tips!
💥 Training. Around Iftar time, I'll be having around 600ml water, 30-50g carbs, 20g protein and 10g fat before training (E.g. a banana and peanut butter toast sandwich, greek yogurt and a bottle of water), training, and then coming back for a second, larger meal. This way I can train not too late and without feeling sick/heavy/bloated if training right after iftar.
💥 When eventually eating, balance your macros (fats, carbs, protein) to stop brain fog, muscle wastage, low energy or hormonal wack that and the following day.
💥 Water is more important than food, and don't mistake hunger for dehydration. Listen and learn from your body day to day.
💥 Psyllium husk is a fiber supplement that helps massively with hunger, and it signals your brain that you have food in your digestive system. Having this (powdered) in oats or something already filling for s'hoor is sure to curb your hunger for hours. Cottage cheese is also a slow-digesting protein, and can keep your muscles fed over hours.
💥 Get enough sleep. Shortened sleep time is associated with decreases in leptin and elevations in ghrelin which means more hunger.
Hope this helps!
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