Ramadan is holiest month in muslin community, it is one of the five pillars of Islam. Bulking in Ramadan can be very challenging but it is possible if you do it right enough. During fasting you do not eat and drink for 11 to 18 hours according to your geographical location, it looks terrifying but Ramadan has many health benefits such as;
- Fasting helps to improve your metabolism.
- It reduce your blood sugar level.
- Fasting helps to remove toxins and damaged cells.
- Fasting helps to reduce risks of cancer diseases.
Bulking In Ramadan
Building muscle is hard enough, while doing it with 11 to 18 hours fast can be more challenging. To build or maintain muscle mass you need to eat more calories with proper weight or resistance training.
Here are some tips for Bulking In Ramadan;
- Eat high-calories foods like eggs, rice, wheat, dry fruit and whole grains etc.
- Add Liquid calories, it will help you to consume more calories.
- Do Weight training regularly.
- Avoid too much Cardio, just do it a little.
- Drink as much as water as you can to stay hydrated.
- Eat foods that are in high in protein.
Bulking is all about eating right food in right proportion, so with a perfect diet plan you can easily achieve your bulking goal. Here are some tips to plan a perfect diet plan for bulking in Ramadan; (1)
Diet For Bulking In Ramadan
Basically in Ramadan our first meal is Suhoor. The main purpose of Suhoor is to prepare your body for fasting which helps to provide energy thought the day.
Suhoor diet should contain foods that are high in protein to maintain muscle mass and slow digestive carbs such as oats, potato’s etc. and healthy fats to have a high protein well-balanced diet. Drink much as water as you can to stay hydrated throughout the day.
Now after 11 to 18 hours of fasting its time for the second meal of the day iftar. Iftar timing is at sunset for Muslim to break their fasting.
Don’t eat too much during after eat foods that are high in protein to maintain muscle mass and slow digestive carbs such as oats, potato’s etc. and healthy fats to have a high protein well-balanced diet. Drink much as water as you can to stay hydrated.
Now go to the gym and complete your daily workout. You can drink protein shake as post workout to maintain and build muscle mass.
After workout you can have your final meal of the day to consume your daily calorie requirement.
FAQs
1.Is Ramadan good for bulking?
Bulking is a hard process while doing it in Ramadan makes it more challengung. It is usually not wise to bulk in Ramadan but with a proper plan it is achievable.
2.Is it possible to gain weight during Ramadan?
It is usual to lose or gain weight in Ramadan. Weight basically depends on several factors such as individual diet content, weight prior to Ramadan, body fat ratio, metabolism, calories consumed, duration of fasting etc.
3.Will I lose muscle if I fast Ramadan?
If you stay constant on your diet and eat a well balanced high protein rich foods you will not lose weight neither muscle. But if you aren’t focusing on your diet you will lose muscle.
4.Can you bulk in Ramadan
Yes, you can definitely bulk in Ramadan with proper diet plan and proper training plan.
5.Should you bulk or cut in Ramadan?
It depends on your fitness goals and fitness levels. So check your goals and fitness level and check if you need to bulk or cut.
6.Is cutting faster than bulking?
Yes, cutting generally takes less time. Basically it depends on several factors such as individual diet content, weight, body fat ratio, metabolism, calories goal.
6 Ways To Gain Weight Fast And Safely In 2025
Quick Summary
- Eat more calories then you burn in order to gain weight fast.
- Eat more protein, General recommendation: 1.4-2.0 grams of protein per kilogram of body weight per day for optimal muscle growth.
- Do weight training because weight lifting is a great way to gain weight fast.
- Add more carbohydrates because carbohydrates are an essential macronutrient that provides energy to your body.
- Increase portion size in order to gain weight fast.
- Healthy Fats: add nuts, seeds nd olive oil to your diet.
6 Ways To Gain Weight Fast
1.Caloric Surplus
Calorie surplus is the most important factor when it comes to increasing muscle mass or gaining weight. Calories surplus is basically when you consume more calories then you burn, which results in weight gain. For an healthy weight gain you should add 200 to 500 calories as surplus.
Calorie surplus can help you gain weight and it also gives you energy to workout and also plays an important role in recovery. To calculate your estimated total daily energy expenditure you can use this free tool Calorie Calculator.
2.Eat More Protein
Eating more protein is a great way to build muscle mass. Protein are the building blocks of the amino acid which helps in muscle growth and muscle recovery.
How much protein do you need?
The protein requirement for muscle growth depends on individuals factors such as age, sex, activity level and weight. General recommendation: 1.4-2.0 grams of protein per kilogram of body weight per day for optimal muscle growth.
You can get protein from: Lean meats, chicken, eggs and dairy products. while plants based options are beans, lentils, soy products, nuts and seeds.
3.Weight lifting
Weight lifting is a great way to gain weight fast, but it is important to do safely and effectively. Here are some weight lifting tips to gain weight fast;
- Start with a manageable weight with which you can easily perform 8-12 reps, when you get stronger you can gradually increase weight.
- Do not forget to add compound exercises to your workout, such as squats deadlifts and bench-presses.
- Lift weight 2-3 times per week.
If you are new to weight lifting its better to work with certified personal trainer.
4. Add more carbs
Carbohydrates are an essential macronutrient that provides energy to your body. They are very helpful for weight gain when consumed in a right portion.
Why to eat carbohydrates for weight gain:
- Carbohydrates provide 4 calories per gram, to gain weight you need to eat more calories then you burn.
- Carbs are stored in your muscle and liver which will provide you energy during your workout.
- Eat more complex carbs, they are digested more slowly and provide sustained energy. They are found in whole grains.
5.Increase portion size
Gradually increase the amount of food you eat in order to create a calories surplus, Focus on high calories food in order to gain weight fast.
6.Healthy fats
Healthy fats are important part of balanced diet and to gain weight fast. Fats are calories dense providing 9 calories per gram, which is higher then carbohydrates. You can get healthy fats from avocado, nuts, seeds and olive oil.
Additional Tips
- Limit Cardio: Reduce the amount o time spend on cardio exercises.
- Track your progress: Monitor weight and measurement and check how you feel.
- Get enough sleep: Aim for 7-9 hours of sleep per night.
