Fast food and bodybuilding just don’t mix, but what happens if you desperately need a cheat meal? You should already know how bad fast food is for your body, but let’s say you want to indulge: what do you eat?
There’s been so many time you’ve probably missed a meal and you’re about to head to the gym. So you’re gonna do it anyway…
I’ll show you the best fast food restaurants to eat at if you want to keep your gains and feel fat.
Ignoring the obvious, fast food is one of the worst things you can put into your body. High in saturated fat, cholesterol and calories, it’s nutritionally dense but cheap. Available pretty much every time and everywhere, fast food is ubiquitous. You can’t enter a mall or drive down a main street without seeing the Golden Arches.
If you’re out travelling or just plain hungry, you’ve probably thought about getting a nice delicious, greasy, cheesy hamburger but you don’t. You don’t because it’s shit food and your plain chicken breast and broccoli hits your macros better than it ever could.
But let’s say you want to indulge and treat yourself, what do you eat? Let’s jump in to the best fast food choices that bodybuilders would eat.
New: Updated for 2020!
Best Choice at McDonald’s
Southern BBQ with Grilled Chicken Sandwich
McDonalds has that oh-so-good smell that you can get a whiff of it a mile away and know what restaurant that is. The goal here is to stay as lean as possible, so let’s avoid the beef and anything that is deliciously crispy. Breading, for example, is just extra calories (and carbohydrates!) and more surface area for oil to absorb.
What we got here is a lean piece of meat, grilled chicken, and some actual veggies like red and green cabbage, and carrots. It’s the best choice, with higher protein than fat and a reasonable calorie amount.
If that particular sandwich is available in your country, the next best choice is the Sweet Chili Signature McWrap with Grilled Chicken wrap.
Oh my, I could go on about my love for Taco Bell but we’ll save that for another day. It’s cheap and salty, what’s not to like. There’s not much macronutritional difference between these two, so choose whatever is tastier (hint hint, it goes moo!).
Taco Bell has a wide menu but the other items don’t add much more macros (in trade for higher fat content). These are the “best” items you can get from Taco Bell while keeping it somewhat lean
Beef Soft Taco
Chicken Soft Taco
To show you how much I love Taco Bell, here’s me a while back eating 2400 calories worth of food.
Oh you’re going to love the macros too, let me break it down:
Suffice to say, I felt terrible after but it was 100% worth it. Thankfully I went to the gym later that day and the pump was unreal. I looked into it more and came to the realization the pump was so good because of the amount of sodium and potassium in the meal. This was the basis of my article Adding Salt to Your Preworkout.
Grilled Chicken Sandwhich (without mayo)
The home of the iconic Whopper burger when you want a burger, you go to Burger King. The best option we have here is a Grilled Chicken Sandwich. Notice a trend here? Chicken without breading is your best choice when you’re looking for fast food.
But let’s say you want to indulge; what do you eat? If you’re really hating your insides on a particular day, the highest caloric item you can order from Burger King is a Triple Whopper with three 1/4 pound patties. Loaded with 1070 calories, 60g of protein, 70g fat and 51g carbs, this is half of most people’s daily calorie intake in one sitting.
Wendy’s Frosty’s are to die for, especially when you dip your fries in it. Wendy’s motto is “fresh”, meaning never frozen burgers. This sounds good, considering most if not all fast food restaurants freeze their product. But let’s compare two iconic fast food menu items, Wendy’s Dave’s Single burger and McDonalds Big Mac.
As you can see, not a huge difference between the two. I myself was a little surprised the Big Mac had less fat due to the Special Sauce since that’s such a staple of the burger.
If you’re a cheap-ass bodybuilder (ahem), Wendy’s has a Grilled Chicken Wrap on the value menu coming in at 270 calories, 20g protein, 10g fat with 24g of carbs.
Grilled Chicken Wrap
World Famous Chicken, Chicken On The Bone (breast)
Home of the KFC Original Recipe chicken with 11 herbs and spices, KFC is the go-to spot for fried chicken. Their chicken comes in a convenient bucket so you can sit on the couch and watch Rich Piana videos as you try to hit your macros for the day. No beef on the menu, so all you got is chicken, picnic salads, and lava cakes.
The best item on their menu that isn’t too high in fat in relation to protein is their chicken drumsticks and breasts. KFC does have sandwiches, but at the moment they don’t have any grilled products. If anything, you could peel the crispy skin off the drumstick to save you some fat.
But what about breakfast? Most fast food restaurants now serve breakfast (for some reason…), making it even easier to start your day off wrong. The best breakfast fast food choice for bodybuilders is the Egg McMuffin from McDonalds. Taco Bell and Burger King both serve breakfast items, but none of them can beat the macros and lower calorie content of the Egg McMuffin.
This wraps up 2020’s version of the best fast food for bodybuilders. I don’t eat clean 100% of the time, so it’s a nice treat getting a greasy beef burger now and then. As long as it’s an occasional treat and not an everyday thing, it won’t be too bad on your body.
Plus it’s a great way to relieve the stress from dieting all the time. Something that isn’t talked about often is the amount of mental math and fatigue you endure when you’re constantly counting macros and calories.
Meal prep is one way to skip the hassle, check out my article on Painless Bodybuilding Meal Prep.