The Ultimate Ramadan Fat Loss

Handbook + Comprehensive Guide

Ripped Ramadan: A Ramadan Fitness & Fat
Loss Guide for Optimal Energy, Weight
Loss, and Work + Prayer Performance

The Modern Muslim Man Presents...

How to lose up to 20 lbs by the end of Ramadan

 Topics to Cover Today: What's Included

The best foods to keep you full, energized, and

What to Eat for Suhoor help you burn fat during the fast, while feeling
focused & strong all day long

The best foods & principles to prevent you from

What to Eat for Iftar getting bloated and gassy before Taraweeh, and to
help prevent overeating at Iftar & after Taraweeh

How to maximize performance, energy, and time

What Times to Workout in Ramadan efficiency while ADDING to Ibadah instead of
taking away from it

How to Stay Motivated in Ramadan Finding your 'Why' and sticking to it

Now that your energy levels are optimized from

How to Build Positive Islamic Habits
optimizing your body, we can focus on doing more
(with all the energy you now have) Ibadah & good deeds with that energy

How to get additional support, structure,

Next Steps -
guidance, and accountability if needed

Ramadan Fat Loss Cheat Sheet Mounir Lazzouni - The Modern Muslim Man
 What to Do With This Guide
You can print out the different sections of this guide that you find
applicable and helpful.

If you're somebody who never struggles with motivation and you're

100% consistent, then you can skip that part and just print out the
Suhoor/Iftar & Workout parts and hang it up on your fridge iA.

If you do struggle with motivation and consistency, then you can also
print out the motivation section and either use it as a
journaling/reflection exercise, or after reading it... write out your own
version of what motivates you, and keep it in your bedroom, as your
phone background, at your desk, or somewhere you will see it all the
time to remind you why this is important to you.

Bismillah, In the name of Allah, The Most Magnificent and The Most
Merciful,

I present you this guide, and pray that it is a tool you can share with
friends and family, that serves millions of Muslims throughout this
Ummah during this Ramadan and beyond. Ameen.

I pray that we all make it to Ramadan and make the most of this
beautiful, special, sacred month. Ameen.

And I pray that Allah uses me as his slave to serve this Ummah in
health and fitness, and that you get so much value from this guide
that you feel compelled to share it with your loved ones to also earn
good deeds in what I call, the Dawah (invitation) of health. Ameen.

Mounir Lazzouni - The Modern Muslim Man

 What to Eat for Suhoor
For Suhoor, we want to make sure we consume enough protein to
last us for the entire fast. For some people that can be as little as
35-50g protein, for others, it can be as high as 80-100g protein.

If you don't get enough protein, you run this risk of feeling very
hungry and potentially losing muscle + feeling weak.

I usually try to get at least 30% of my daily protein intake (your

daily intake is roughly 1-1.5 grams per lb bodyweight or 2.2-3g per
kilogram bodyweight, depending on the person) in Suhoor, as well
as about 30-45% of my caloric intake (since I'm in a cutting phase,
I'm eating about 500-750 calories per day below maintenance, if
you need help figuring out your calories, macros, and daily protein
intake, check out my other content on this or send me a DM)

Now - unlike what I advocate for breakfast outside of Ramadan

(complex carbs), I actually advocate for lower carbs and higher fats
(from healthy fats) - and I'll share some examples on the next page.

This is because after consuming carbs, your blood sugar goes up

then goes down which causes hunger & tiredness while fasting.

So even though carbs are great for energy and performance if we

can eat them throughout the whole day, we want to consume our
carbs around Iftar instead while fasting, and eat healthy fats at
Suhoor to keep us fuller & burning fat for energy during the day.

Mounir Lazzouni - The Modern Muslim Man

 Suhoor Meal + Food Types Examples
What Mounir typically eats for Suhoor

Option 1: 5-6 eggs, 2 scoops protein shake, 1-2 greek yogurts, 1-2 carrots (700
calories & 90g protein
Option 2: 3-5 eggs, 8 oz semi fatty meat like sirloin steak or salmon), 1/2
avocado, 1/2-1 cup spinach or veggies, 1 scoop protein shake (800-900
calories & 103g protein

What a lot of my clients eat for Suhoor

A smaller portion of eggs, protein shake, greek yogurt combo, lean proteins with healthy fats

Whole eggs with cheese, lean meat, protein shake, and a small serving of potato or oatmeal/fruit
(for some who respond better to carbs in their Suhoor), healthy fats, proteins, light complex carbs

Lean or semi fatty meats with veggies, avocado, and/or eggs - healthy fats and lean protein

In Contrast, Outside of Ramadan my clients & I usually eat

Oatmeal/fruit, protein shake or egg whites, greek yogurt, or a combo (protein/complex carbs)

Whole eggs with potato or sourdough toast + cheese & a fiber source or veggie and protein shake

Lean meats with potato and veggies (lean proteins + complex carbs)

Fruit and protein shake if in a rush (semi complex carbs + lean proteins)

Experiment some of the combinations above, and make sure to hit about 30-
40% of your protein intake and calorie intake in your Suhoor, composed of these
types of long lasting foods so you have energy and burn fat during the fast,
without losing muscle or feeling weak. Feel free to message me if any questions.

Ramadan Fat Loss Cheat Sheet Mounir Lazzouni - The Modern Muslim Man
 What to Eat for Iftar
Now, in contrast with Suhoor, for Iftar we actually want to minimize
fats and focus on complex carbs, lean proteins, fiber, and low
inflammation foods.

What is inflammation? It means the bloating you get from eating fried
foods, and that many people get from eating bread, and that some
people even get from dairy.

What I typically do is I break my fast with a date and a protein shake,

then pray Maghrib. From there, if I'm really hungry and I want to
control my appetite, I'll eat 1-2 carrots to satisfy the crunch craving
and fill me up a bit, but if my appetite isn't too crazy and is already
under control from the time between date/protein shake and praying
Maghrib, then I'll just eat my normal meal from there and feel
satisfied

What is my normal meal? Usually 8 oz (200-250g) lean meat with 1/2-1

cup of carbs (depending on the carb, totaling 40-50g carbs, for
basmati rice that's 1/2 cup cooked, for potato that's 2 cups cooked),
cooked in 0 or minimal oil (just a light spray at most if even that), and
1/2-1 cup of spinach or veggies. This is usually an appropriate portion
size for most men over 180-200 lbs, and even for some men as low as
160, but for women we usually do 6 oz meat (150-200g)

From there, spend some time with family, do some light exercise
(whether from home or gym), do dhikhr, and/or get to the masjid
early for Ishaa & Taraweeh.

Mounir Lazzouni - The Modern Muslim Man

 Iftar Meal Examples
What Mounir typically eats for Iftar
Date & 2 scoops protein, pray Maghrib, then eat 8 oz chicken breast, tuna steak, or lean sirloin steak, with
either 2 cups roasted potatoes or 1/2 cup basmati rice and 1/2-1 cup spinach or veggies, then go to
Ishaa/Taraweeh. This meal is 50g protein, 50g carbs, and under 10g fat (500 cals total)
Then lift after Taraweeh (if lifting between Maghrib and Ishaa then I will break my fast at the masjid with
3 dates and 2 scoops protein, then eat after gym), after the gym either way I always have 2 scoops
protein, then come home and eat another meal of the same size as above.
For late night cravings without going over on my calories, I do greek yogurt, protein chips, and/or carrots

What a lot of my clients eat for Iftar

Date & protein shake combo, lean meat + low fat carb + veggie combo above, just tailored to the portions
required for their body, then for late night sweets cravings a lot of the females who like chocolate will do a
protein bar, or those who crave ice cream will do greek yogurt, or crunch cravings = protein chips/carrots

I also have a bunch of recipes for healthy samosas, healthy biryani, curries, karahi, nihari, chapli kabobs,
chicken and fish pakoras, etc. that fit the above specifications as well for calories, carbs, fats, protein

What should you do for Iftar if eating out or with family?

Use some of the appetite control strategies above, bring some of my healthy recipes, and/or just
focus on protein options and fill up on protein, so you are less tempted to eat any of the oil
soaked carbs, deep fried foods, or oil soaked veggies

Eating highly processed, oily, sugary, fried food will make you bloated, gassy, tired, and will make
you less likely to to go Taraweeh, and more likely to feel gassy and have to hold it in or make
wudu 10 times during Taraweeh... and more likely to gain bodyfat & overeat

And remember to stock up on Chobani Zero Sugar greek yogurts, Quest Protein
Chips, Quest Protein Bars, these all are low calorie, high protein, delicious, and
will satisfy sweets and crunch cravings at night. Carrots are very filling &
excellent for digestion, energy, reducing bloat, and handling crunch cravings too.

Ramadan Fat Loss Cheat Sheet Mounir Lazzouni - The Modern Muslim Man
 What Time Should You Work Out?
The primary purpose of Ramadan is to worship, become closer with Allah,
and ultimately do as many good deeds as possible

If you work out 2-3 hours a day... it takes away time and energy from that
primary purpose

Even outside of Ramadan many of us only have 45-60 mins to train 3-5 days a
week

Inside of Ramadan we might need to bring it as low as 20-30 mins 3x/week

It just depends on who you are

Most of my clients train 3-4 days a week for 30-45 mins a day in Ramadan,
but I encourage you to go for walks whenever you get tired during your fast,
to re-energize you and start burning fat

On the next page, I'm going to show you the 6 times of day that you can work
out during Ramadan and the pros and cons for each one, so you can
experiment each of them prior to Ramadan and figure out which one works
best for you iA.

If you have questions or need help setting up the actual routine for how you
should train, check out my other videos on this or contact me/us via DM or
the link at the bottom of this doc.

Just remember - the intensity and duration of your training must BOOST your
energy instead of reducing it, so that it ADDS time and energy to your Ibadah,
instead of taking away from the primary purpose of Ramadan.

Mounir Lazzouni - The Modern Muslim Man

 Times to Workout Pros and Cons
Pros: Some people feel very energized at this time and you burn
a lot of fat, doesn't interfere with Ibadah time. Some ppl

Right before Iftar

perform very well in the gym in this state
Cons: Many people feel very depleted and just want to take a
nap at this time, wrap up work, spend time with the family. Plus
dehydration and lack of food can kill performance in the gym.
Pros: can quickly squeeze it in without missing taraweeh,
you have food and water in your system, and some
people perform well, and you get it out of the way
Between Maghrib & Ishaa Cons: time can get a bit tight and you miss Iftar with the
family (which can help with eating cleaner, but family time
is also important)
Pros: doesn't get in the way of Ibadah, you're fully fed and
hydrated, and you can go just as hard as outside of
Ramadan. Can work really well for a biz owner who can
After Taraweeh/Late Night sleep during the day and go semi nocturnal mode
Cons: doesn't work for 9-5ers because you need to sleep
esp during Ramadan when your body is under stress

Pros: get it out of the way, build discipline, feel like a

champion, and fully hydrated and fed
Before Suhoor Cons: have to wake up super early, most gyms are closed
that early, and you have to wrap up quickly to make it
home for suhoor
Pros: very convenient. This is one of the best times to work out
outside of Ramadan. Fully fed and hydrated. Gives you energy &
Right After Fajr fat burning boost that for some people can last all day
Cons: After training you will be super dehydrated and hungry,
or Mid-Morning so you might have to take it lighter so you don't sweat much,
and some ppl energy crash if they don't get post workout
nutrition
Pros: builds massive discipline and some ppl find this is
most convenient for them and that their performance is
Middle of the Day really good

or Mid-Afternoon Cons: many people already feel depleted at this time and
then you have a few hours after where you might be very
hungry and dehydrated after training

Mounir Lazzouni - The Modern Muslim Man

 Workout Conclusion
Test out all 6 of the above times before Ramadan or if it's already
Ramadan, then during Ramadan, to find what works best for your
unique schedule, preferences, genetics, and fitness level.

If this is your first Ramadan working out, take it lighter, reduce training
volume and duration, and just go through the motions till your body
gets used to it and you know your body well enough to know how
hard you can push

But make sure you keep up your fitness in Ramadan so you have
more energy to make the most of Ramadan by doing more good
deeds, and so that you don't get fat or lose muscle

But at the same time don't go so hard or so long that you end up
depleting energy and time that you need to do good deeds, worship,
and make the most of Ramadan

Like all things in life it's a fine balance and remember that The
Prophet Muhammad (SAWS) said: "Do good deeds properly, sincerely
and moderately. . .Always adopt a middle, moderate, regular course,
whereby you will reach your target (of paradise)."

— Sahih Al-Bukhari, Volume 8, Hadith 470

Moderation and balance is always key, timeless wisdom like all of the
hadiths alhamdulillah. SubhanAllah how lucky we are to be Muslims,
chosen by Allah, and given the finest role models and revelation.
Alhamdulillah.

Mounir Lazzouni - The Modern Muslim Man

 How to Stay Motivated (5 Drivers)
In life - we will only take action consistently if our reason is greater than our
resistance

This is what will give you the courage to make a commitment and actually
follow through.

There are 5 reasons people are motivated to change

Energy, health, confidence, mental health, and most importantly, for the sake
of Allah

So of those reasons, which of those is the biggest reason why you want to get
fit and stay fit + healthy?

Here are some Examples:

Energy - I want to get fit so I have the energy to perform at work, be there for
my family + spend quality time with my kids and spouse, and most
importantly so I can focus in my prayers & worship to Allah

Health - I want to lose weight because my dad had a heart attack at age 40 &
I'm about to turn 40 & have high cholesterol + I'm overweight

Confidence - I want to get fit because I'm single, 30, and want to get married
// or because my spouse is no longer attracted to me

Mental Health - I want to build healthy habits because my current habits are
leading to depression, anxiety, and daily lethargy

Deen - I want to get in shape because Allah gave me this body as an Amanah
and I must treat return it to Him in good condition

Mounir Lazzouni - The Modern Muslim Man

 How to Stay Motivated Part 2
Next up, we must expand on the drivers above and talk about both the pain
and the possibility. The pain is what happens if we don't fix this, which holds
us accountable to do something about it because the pain of not fixing this, is
more painful than the pain of building discipline, getting out of our comfort
zone, building new habits and letting go of old bad habits, etc.

The possibility is what happens if we do fix this problem and ultimately what
it's going to give us at the end of the day, which pulls us forward to the
results you want.

You need both to reach peak levels of motivation and be 100% consistent...
without each of these most people never start and definitely never finish

Here are examples of pain first (this might be hard to read... especially if it
sounds like you... and that's the point - getting so uncomfortable with the
painful reality you are headed towards if you don't fix this... that you have no
option but to fix it... will hold you accountable to take action. Then the
positive possibility will pull you forward once you're out of pain and will keep
you on the right track long term iA.

Energy - if I don't fix this... I'm going to keep underperforming at work/in my

business and I'm going to lose 10s of thousands, 100s of thousands, and
maybe even millions of dollars compared to the full potential high energy
version of myself who I could have been... all the promotions I would have
gotten, the high energy top producer I would have been... My kids will grow
up without feeling connected to me and my wife/husband may divorce me.
And most importantly - I will feel disconnected from Allah in my prayers and
will not reach the rank in Jannah that I want to strive for... and I may not
make it there at all...

Cont on next page

Mounir Lazzouni - The Modern Muslim Man

 How to Stay Motivated Part 2
Pain examples continued:

Confidence - If I don't fix this... I will have to settle for marrying somebody
who is not at the standard I always dreamed of... or my spouse and I will
keep growing apart, raising our kids in a broken home or worse, separating
and getting divorced...

Quick break - yes the pain is very uncomfortable to talk about but do you
notice how reading these things makes you feel so uncomfortable that you
want to change, and suddenly the idea of working out, eating healthy, and
being disciplined with your time management to stay consistent when busy...
doesn't sound that uncomfortable in comparison? Don't worry, we're almost
done with the pain and we'll get into the possibility right after on the next
page, which is going to make you feel EXTREMELY motivated iA!!!

Health - If I don't fix this... I'm probably going to have a heart attack, stroke,
diabetes... and my older brother died of this, I don't want to make my
younger brothers and sisters, my kids, my spouse... feel the same heartbreak
I felt when my beloved big brother died... I wish I could go back and see him
one last time...

I have clients who told me this exact story and went on to lose a ton of
weight, optimize their health, and truly become the best version of
themselves, and keep it permanently mashAllah.

Mental health - If I don't fix this, my depression/anxiety will unravel my entire

life, my marriage, my kids, my job, I will lose them all. I MUST change. NOW.

Deen - The same laziness and giving into temptation, that is leading to poor
results in my body... is bleeding into my deen. If I don't fix it, I'm going to fall
off Sirat Al Mustaqeem and find myself lost, empty, and in pain, in both this
life and the next...

Mounir Lazzouni - The Modern Muslim Man

 How to Stay Motivated Part 3
Ok... let's transition out of all that darkness and negativity and talk more
about your ideal situation. I appreciate you going there with me and I'd
encourage you to really take some time to reflect on anything else that pains
you that you can leverage to give yourself massive motivation to change.

Once you've done that - let's talk about your ideal situation:

Take me 3-6 months into the future. What kind of results would you need to
see from applying my health and fitness content + advice + guidance and
possibly even receiving some coaching... to look back on this moment and
truly feel excited about your progress... like all of your pain was worth it and
this was the best thing you could have ever done... grateful for all your pain,
grateful for your journey, thanking Allah every morning that He put you
through these tests and made you who are you are today...

How much weight would you have to lose?

How would you have to look and feel?

How would others respond to you?

Your wife/husband... your kids... do they look up to you, proud that this is
their father/mother/husband/wife?

Your parents... how do they feel? Are they asking you for tips on weight loss
and taking it seriously because they were inspired by your own journey in
your health?

How do you show up to work, confident, energetic, producing way better,

crushing it in business, getting promotions because you're the best version of
you..?

Most importantly... how are you showing up in your prayers and your deen?
Are you focused, disciplined, doing extra good deeds, giving more to zakat,
using the Rizq Allah has blessed you with for a positive purpose? Cont. on
next page iA:

Mounir Lazzouni - The Modern Muslim Man

 How to Stay Motivated Part 3
Think about all of the above, the healthy, fit, in amazing shape version of you who you
want to become.

Don't think small 'oh if I could just lose 10 lbs'...

Think BIG!

Remember - when you aim low you move slow.

Aim high - imagine yourself with a 6 pack, with a lean, toned, ripped, body your
spouse absolutely loves and your kids are inspired by every single day.

Imagine wearing whatever you want to wear and looking like a champion,

Imagine feeling like you are the best version of yourself, looking and feeling younger
than you are yet having all the wisdom of the age you are today and more.

What would that ultimately mean for you at the end of the day?

Would it mean you had the energy to finally do what you want to do in all areas of
deen and dunya - memorizing Qur'an, learning Arabic, building and sponsoring an
Orphanage for the poor... scaling your business or career, giving your family and
generations to come the gift of both health and wealth

What would it mean for you if you took this journey, dialed in your health and fitness,
and finally achieved all of your biggest and wildest goals and dreams

Imagine the day you meet Allah on the day of judgement and all of your prayers, extra
acts of Ibadah, and worldly affairs were in order, you reached your full potential and
did all you possibly could as a servant of Allah to bring the greatest gifts He gave you
to this world... and now your legacy lives on as Sadaqa Jariya, the knowledge you
shared, children you raised, charitable projects you completed.

You bow to Allah in humility and He raises you to the highest rank of Jannah. This is a
dream we all have, and I hope and pray that my inspirational message here, the pain
and the possibility, motivates you to be all you can be.

Mounir Lazzouni - The Modern Muslim Man

Building Positive Islamic Habits and
Setting Goals for Ramadan
Now that we've gone to the most intense depths of motivation... now
that we've optimized your health and energy... your capacity has
DRAMATICALLY increased!!!

It's time to set some big goals both across deen and dunya for
Ramadan.

And part of that prep comes before Ramadan.

How many pages of Qur'an do you want to read?

How many Taraweeh do you want to attend?

How much Zakat and Sadaqah do you want to donate and what can
you do within your business or career to help amplify that by
increasing your revenue, both before and during Ramadan...
WITHOUT it taking time or energy away from Ibadah and Family?

What do you want to teach your kids and lead by example this
Ramadan?

How many lbs of bodyfat do you want to lose?

How many Orphans and Poor People do you want to feed?

What else can you contribute to the world and this Ummah as an act
of Ibadah for the sake of Allah?

Bismillah

Mounir Lazzouni - The Modern Muslim Man

Building Positive Islamic Habits and
Setting Goals for Ramadan
Now that we have the big goals, how can we plug them into our
schedule and ultimately create the right structure, discipline, and
habits over the next few weeks to build up to these goals?

Start attending more prayers at the masjid, if you don't go right now,
start with 1-2 a week

If you're doing 1-2 a week, start going for 1-2 a day

If you're doing 1-2 a day, try going for all 5, or at least 3 or 4.

If you haven't picked up the Qur'an except once a week... start reading
a page a day or a Surah a day before you go to bed, or in the morning
after Fajr before sunrise.

If you aren't dialed in with your 5 prayers, use the month of Sha'ban
(the month before Ramadan) to dial this in, and then in Shawal after
Ramadan keep it up for the rest of your life.

The day I decided to pray 5 times a day was the last day I ever missed
a prayer so far alhamdulillah. Be all-in with your deen, no cutting
corners and making excuses.

By the will of Allah, anything is possible, change can happen in an

instant, if it feels impossible, go back into the pain and possibility for
ALL of your goals till you're convinced there is no option but to
absolutely dominate them.

We started with Bismillah and we're going to end with Alhamdulillah,

which takes us to the second to last page of this guide...

Mounir Lazzouni - The Modern Muslim Man

Building Positive Islamic Habits and
Setting Goals for Ramadan
Alhamdulillah for everything.

Thank you for the opportunity to serve you and pour my knowledge into you.

Remember - every big habit begins with 1 small change.

Like I was talking about on the previous page, you might have to baby step
into it, you might just go all in right away.

I'm the type of person who likes to go all-in, alhamdulillah I did this with my
prayers, I did this with my nutrition... but when it comes to my workouts I
babystep so I don't overdo it.

Maybe for you it's cutting out 1 unhealthy meal and upping the protein in
your other meals.

Maybe it's jumping straight into a Modern Muslim Meal plan because you
want to go all-in, too..

Maybe you started your business and left your job right away and
subhanAllah Alhamdulillah - Allah provided for you.

Or maybe it took you 4 years like it took me, holding part time jobs till the
business finally took off, or 7-10 years like it took some of my friends.

Maybe you got married within a month of looking or conceived a child right
after getting married... maybe it took you 10 years.

The point is, every journey starts with 1 small step and that step is to make
your intention, say Bismillah, make dua, and then go take action.

I hope this guide inspires you to take action today using my free content and
all the other beautiful free resources out there on the web. Now if you feel
like you need additional help, see the next page:

Mounir Lazzouni - The Modern Muslim Man

 Do you want me to make your very own custom meal plan & workout
routine for you...

And coach you every single day across fitness, deen, and any other area of
your life where you need help with your discipline and structure?

Both in preparation for Ramadan and during Ramadan?

Inside of our Modern Muslim Method Coaching Program we create custom
recipes for you based on you & your family's favorite foods, we create a custom
training plan and daily schedule + productivity + Ibadah routine for you, and
ultimately help you install the right structure, habits, and accountability in your
life, to ensure that you succeed in your fitness/weight loss goals...

WHILE becoming a better Muslim, performing better at work and scaling your
career/business... and overall showing up as the best version of you to every
area of your life! For more info on our Program - Tap Here for a Full Overview +
Transparent Pricing, Client Testimonials & more! & if it resonates & you'd like to
lose up to 20 lbs of bodyfat by the end of Ramadan, while achieving all of the
above, book a complimentary consultation with our team iA!

If you end up deciding to move forward, we are honored to be a part of your

journey. But even if you do not, you will still gain a ton of value from the
consultation, as well as our free resources like this guide! Please share this
guide with friends and family if you found it helpful, and may Allah help us all
reach Ramadan and make this the best Ramadan we've ever had, ameen!!!

Mounir Lazzouni - The Modern Muslim Man