Ramadan Diet Plan | Weight Loss or Weight Gain | Workout Routine for Ramzan 2018

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Ramadan Diet Plan & Workout Routine by Smart n Fit

Download here: https://goo.gl/iXdkEM
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How to lose fat in 1 week: https://youtu.be/spu-ouTVOPM
Should you use Supplements: https://youtu.be/512eOO0NSqU
Healthy Smoothie: https://youtu.be/iYt1Qsh0rck
Protein Powders Review Series: https://goo.gl/bD2XrV

DIET (~2000 Cal)

Meal 1: Sehri (Before Fasting)
5 Eggs (2 full + 3 egg whites) or 1 scoop Whey Protein
1 Chapati
100g chicken
100g Rice (boiled/pulao) or 1 cup Oats
(Drink plenty of water)

Meal 2: Iftaar (After Fasting/Pre-workout)
2 Dates
1 bowl Fruit Chart
2 Bananas, 1 Mango, 1 Apple
1 scoop Whey Protein (Isolate)

Meal 3: (Post-workout)
Protein Shake/Smoothie
1 scoop Whey Protein (Isolate)
2 tbsp Peanut Butter
3 Dates
2 Bananas

Meal 4: (Before Bed)
1 cup Yogurt
200g Sweet Potato

WORKOUT SPLIT

Monday
Shoulder, Traps, Back
No. of Exercises = 3 per body part
No. of Sets = 3-4
Rep Range: 10-15/set

Tuesday
Chest, Abs
No. of Exercises = 3 per body part
No. of Sets = 3-4
Rep Range: 10-15/set

Thursday
Biceps, Triceps, Forearms
No. of Exercises = 3 per body part
No. of Sets = 3-4
Rep Range: 10-15/set

Saturday
Legs, 10 min. Cardio (optional)
No. of Exercises = 3 per body part
No. of Sets = 3-4
Rep Range: 10-15/set

Ramzan 2018 has arrived and I’ve prepared for YOU the Diet Plan & Workout Routine for Ramadan 2018.

Ramadan is the most sacred month of Blessings for the Muslims. Muslims fast during sunrise and sunset and they’re not allowed to either eat or drink. For Fitness lovers, it’s very crucial to maintain their muscles during the month of Ramadan. So a diet plan and a workout routine – smartly and strategically developed – are very necessary to maintain their muscles.

The diet plan consists of about 2000 calories per day and is divided into 4 meals to cater the macros in the eating window, 8 to 9 hours, during Ramadan. The workout split is 4 days to hit every muscle once a week with 45 minutes of training at max.

For any queries, type in the comments section.

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Good Luck!

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