What I'm doing this Ramadan (Diet and Lifestyle)

It’s that time again. Ramadan is only a few days away. This blessed month comes once a year, but it feels as if the last one only just ended. It’s the holiest month in the Islamic calendar, during which Muslims around the world fast for 12+ hours each day for a full month. This is not only an obligatory act tied to one of the five pillars of Islam, but also a way to emulate the Prophet Muhammad (pbuh) and to purify our souls through spiritual cleansing.

With Ramadan comes a change in routine and the need to sacrifice. Sleep patterns are disrupted, concentration and energy levels take a hit—and let’s not even mention the patience levels. Who can forget the daunting challenge of not being able to indulge in all things fooooooooood? Despite all this, Ramadan brings a sense of joy and purpose to those who embrace it. It’s a time to pause, reflect, and aim to become a better version of ourselves.

Unlike my gym buddies who are dreading Ramadan for the impact it might have on their gains, I’m welcoming it as a blessing in disguise for both my training and diet.

For the past 3.5 months, I’ve been dirty bulking (though let’s be honest—no such thing really exists). With exams, coursework, work, and life stress, I let myself eat anything and everything up until Ramadan. That’s when my master plan kicks in.

My goal for Ramadan: maintain my strength, and if possible, make small gains, all while setting myself up for a serious cut after Eid to get back to 11 stone—with abs 😎.

This bulk surprised me. Without tracking my weight obsessively, I somehow jumped from around 11.7/12 stone to 14 stone 😁 and went up a whole trouser size. But it’ll all be worth it when I post those sweet #TransformationTuesday before-and-after photos 😏.

That said, Ramadan isn’t the time for a cut—or even for gym goals to be top priority. Trying to gain or lose weight during Ramadan is like shooting yourself in the foot. You hear about the mind-muscle connection all the time, and it really is important—but when your mind is focused on fasting, faith, and fatigue, it’s harder to get “in the zone.”

For me, Ramadan is a time to prioritise spiritual development over physical goals. It’s already tough on the body—we’re working, studying, prepping for exams, running around with no food or water—so I’ve made a personal decision not to diet during this month. Others do, and it works for them. I used to be that guy. But experience has shifted my thinking.

Instead, I use Ramadan as a launchpad. My new rule during eating windows is “one a’erythin”—literally: one of everything. That way, I can enjoy the 🔥 food at iftar and family dawats without overindulging or dying inside from missing out. It keeps my cravings satisfied without going overboard.

Alongside this, I’m committing to 6 litres of water per day—even if it means frequent bathroom trips. The benefits are worth it:

1. Staying hydrated for the next day’s fast

2. Maintaining energy and focus

3. Flushing water weight, creating a leaner look

4. Supporting clear skin and complexion

5. Detoxing the body naturally

As for training, I’ll follow a modified 5x5 strength programme—one body part per day, 5 days a week, plus one top-up day for lagging areas. I’ll also include 10 minutes of HIIT cardio each session to prep for the upcoming cut.

So that’s my plan for Ramadan. I’ve found that this approach to eating and training is sustainable, kinder to my body, and keeps me on track for strength gains ahead of the cut. I’ll document that next phase in a separate blog post—what I’m doing, how I’m doing it, and what supplements I’m using.

Stay tuned and keep it locked 🔒

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#ramadan #Gym #Gains #Diet #Lifestyle #Muslim #Islam #Strength #Training