WEEKLY PROGRESSION !! Week 4 & Week 5

Week 4 to Week 5
22nd April 2020 - 29th April 2020

Hi again! Well, let me answer the previous question.
HOW DID I SURVIVE MY WORKOUT DURING FASTING?
ANS : SAHUR

Sahur is very important. Never skip your sahur, never drink any sweet drinks for sahur. 

Water is very important. VERY IMPORTANT.

You must keep yourself well hydrated throughout the fasting window period.

After waking up for Sahur : 350ml water
*then moving on to sahur*
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My sahur will always be Overnight Oats.

Here's the recipe :

-Overnight Oats-

1/2 Cup oats

1 Tbs Chia Seed (Not Necessary)

1 or 3 Kurma

1 Cup of V-Soy / Full Cream Milk

*Prepare this before you going to bed

During sahur : 350ml water
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5 Minutes before Subuh : 350ml Water

That's how I stay hydrated throughout my fasting window and survive my workout.

My workout routine usually started around 4pm and finished around 5pm..just 1 hour.

That is more than enough to burn fat during fasting. 

Need to remember that this is the 1st week of Ramadhan. We still got time to fix your body..!

This is my latest progression.

Figure 4  Week 4 and Week 5 of the 12 Weeks Challenge

Taken on 29th April 2020

YEPPPP!! I LOSE MY WEIGHT!!!!

I also lost some fats around my thigh (the main part that i want to lose), 

my hips and 

my back & chest.

The last time I saw that number was last year in probably June or May. 

Although its fasting and some may probably think that I lower my calorie intake.

The answer is, NOPE.

I did not lower my calorie intake. My calorie intake is still the same as how I started this journey. Its kinda hard to maintain it cause when Sungke (Berbuka Puasa), my tummy eat like the normal-day dinner. Not binge eating everything. However, to complete my TDEE, I snack some kueh and granola for Moreh (eating after taraweh/Supper). Hence, My body metabolism can work well during Ramadhan. 

What I see is that many people take Ramadhan as for crash diet, where it is the opportunity for them to lower their calorie intake drastically. Yes, you did lose weight after that. However, you will eventually gain back after raya. See the bongan (craving) after raya will increase that you can never avoid and ended with binge eating everything again.

That is why it is important to maintain the TDEE from before Ramadhan and throughout Ramadhan. Never ever perform any crash diet during Ramadhan.
Always remember, if you want to keep moving, you need to fuel up yourself.