Holding down two jobs, meetings to get to, kids to pick up from
school and so on, there are so many distractions, pressures and
time constraints that if we are not careful can only lead to
one thing… no sufficient time to prepare your meals. If you are
wanting to pack on muscle then this is one of the biggest
crimes imaginable. The main reason is because it leads to
eating fast food.
Fast food is exactly what you don’t want to eat to build muscle
up. Too much fat and very little nutrient value combined with
little in the way of decent energy providing nutrition. So, if
we simply cannot avoid going to fast food restaurants then what
can we eat for correct muscle building nutrition?
Here are a few golden rules for eating at fast food restaurants
in order to build muscle up:
Avoid the apparently good value for money drink and fries. A
simple portion of medium sized fries will stuff your body full
of around 200 calories including around 400 calories with
around 20 grams of fat and the drink will provide you with
around 200 calories with heaps of sugary content!
Always choose the grilled version. You can save around 80
calories coming mostly from fat by eating a McDonald’s grilled
chicken sandwich as opposed to a premium crispy chicken. A
simple selection choice but often not stuck to.
Try to give the dessert a miss. At any fast food restaurnat you
are going to be bombarded with so many chices of sugary
desserts and if you really must have a sugary item then keep it
down to a kiddies portion size.
Make sure that you don’t go over the top with the sauces. Many
of these are very high in fatty content with little muscle
building nutrition value. You know what I mean, those small
little packages containing mayo, tartar sauce and so on. Do
yourself a service and give it a miss.
What can I eat if a fast food joint really is the only option?
If you want to build muscle food that you could eat at
McDonalds would be:
For the bulk of your dinner/lunch a Premium Grilled Chicken
Sandwich will nourish you with 10 grams of fat, 51grams of
carbohydrates, 420 calories, and 32 grams of protein. A Honey
Mustard grilled Snack Wrap would gibe your body 260 calories,
9g fat, 27g carbs and 18g of protein. The Asian Salad Grilled
Chicken would give you 390 calories, 12.5g fat, 38g carbs, 33g
protein with the low fat Sesame Ginger Dressing. Probably the
best option is the Caesar Salad Grilled Chicken that provides
220 calories, 6g fat, 12g carbs and 30g of protein.
If you are on of those lucky people living in Australia then
your choices may well be:
A Beef Burger: 250 calories, 8g fat, 25g carbs, 18g protein or
a Herb Fusion Chicken Salad: 100 calories, 2g fat, 3g carbs 20g
Excellent breakfast selections would include an Egg McMuffin
which gives your body 300 calories, 12 grams of fat, 30g carbs
and 18 grams of protein. Possibly a Sausage Burrito including
300 calories, 16g fat, 26g carbs, 12grams of protein or If you
are looking for just a snack then how about the Fruit ‘n Yogurt
Parfait which beaks down into 160 calories, 2g fat, 31g carbs,
I hope you can see how you can get a fairly decent muscle
building snack even at a fast food restaurant. Of course it
would be better to allocate some time for planning decent meals
throughout the week but if you can’t do this then the above
selections should be a good guide and on some level help you
burn the fat feed the muscle.
The Author provides free muscle building guides at his
website: Click burn fat feed the muscle, Build Muscle Up or
build muscle food now for more info.