Free guide · 9 pages · PDF
The Ramadan Training Guide
Training, eating, and sleeping for the month — built on the 30 principles.
Fast strong.
Train smart.
Keep the barakah.
You do not have to choose between a strong Ramadan and a strong body. The guide takes the shaykh’s principle — fasting doesn’t mean inactivity — and gives it the evidence, the plate, and the schedule.
What’s inside
01 · The evidence
What actually happens to your body
The honest summary: the dip is borrowed, timing is the lever, and muscle is negotiable.
02 · The plan
The maintenance-dose plan
When to train (post-iftar hard, pre-suhoor easy), what to cut (volume 30-40%), week by week.
03 · The plate
Iftar architecture & suhoor
The protein-first plate, the water ladder from Maghrib to Fajr, and the desi-pantry suhoor table.
04 · The night
Sleep in the blessed windows
The shaykh’s sleep windows matched to the Ramadan schedule, plus the post-Taraweeh nap.
05 · After Eid
The post-Eid reversal
Why the changes reverse — and the 40-day carry plan that keeps what the month built.
Get the guide
Join the list and download it immediately — the same email brings each new stage of the journey as it opens.
Read Principle 3 first · education, not medical advice — the guide carries a full disclaimer.