Well, living in Egypt as a vegetarian, and having to eat lots of rice, made me fat. But lately ive been cutting back on rice and eating very little (not really my choice, but due to circumstances) and so I’ve been eating a small breakfast, if any, and then not eating anything until late at night. And what I noticed is that I have lost a lot of weight, am looking leaner, and there is no noticeable muscle loss. In fact, when you’re thinner, your muscles look bigger because there is more definition, even though you just lost fat and even maybe some muscle. So, this got me thinking about the period when I did the Warrior Diet. But with that diet I got too thin and I couldn’t put on any muscle. And I started looking a bit pale. So I decided to tinker around with it, and maybe create a similar diet that is based on the same principles but would allow for better health and easier muscle gain, while staying lean. I decided that I simply cannot eat too much or too many meals in hopes of getting bigger- it just doesn’t feel “right” islamically speaking to stuff yourself with food.

And since Ori, the creator of the Warrior Diet, was inspired by warriors of the past like the Romans and the Arab bedouin, and since my genes go back to bedouin from the hijaz through my father, and to mountain warriors from the caucasus through my mother, I thought I’d make a diet that reflected the diets of my ancestors.

So this is very much a diet inspired by the Ramadan fast, however with more food for the sake of strength training and muscle building. But still very little food compared to normal bodybuilding diets because I’m trying to stay lean and with some muscle mass, not huge.

I could probably call it The Fast Diet because it relies on two periods of fasting (instead of one long period of fasting as in the Warrior Diet), and because I’m betting it would lead to fast weight loss.

Or I could call it The Arab Warrior Diet since its a modification of the Warrior Diet but inspired more by the Ramadan schedule and Bedouin foods (such as dairy and dates).

I’m only posting it here so that I can have it, and so that it would be easy to tinker around with it and change it as needed. But I’m not sure when I will start it and try it out (if ever).
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5 am : Wake up for Fajr. Pray and recite Qur’an for a while.

6 or 7 : (Liquid) Breakfast:

choice a) One liter stirred yoghurt or kefir milk (aka Rayeb, Laban Makheed, Shaneenah) with some honey, 7 dates.

choice b) a protien powder made of both fast digesting (whey) and slow releasing (casein) proteins. Example: Milk Protein Isolate, or Whey + Micellar Casein Mix. 7 dates.

12 pm:

choice a) One ounce almonds (around 20 almonds)

choice b) 5-10 grams BCAA’s

5 pm: Gym and Peri-Workout Liquid Meal (50/50 ratio of carbs to proteins). Only on workout days.

6 pm: First part of dinner: Quick-digesting protein:

Whey Protein: 20-40 grams

7 pm: Protein + Carb meal

example a) Fish, salad
example b) Hummus, falafel, brown bread
example c) Lentils

Best to stay away from rice and pasta as carb sources, as they were not part of the ancient arab diet and they’re empty carbs in a sense.

9:30 pm (2.5 hrs after the main meal, and before sleep): Protein + Fat meal.

choice a) cottage cheese, olive oil, cucumbers, tomatoes
choice b) egg protein powder or milk protien isolate with olive oil.

This means there’s two main fasting periods. One is during sleep, and the one during the day has some almonds or Branched Chain Amino Acids in the middle. There’s one main 4-hr anabolic eating period like in the Warrior Diet, but there is also a liquid breakfast with lots of dairy as well as dates for energy and health.

Inshalla I will attempt this soon. But right now I have no whey protein, no BCAA’s, no egg protein….nothing.