Fast Food for Muscle Gains

That’s right, the above title is correct, this blog is about fast food that can be eaten to gain muscle!

(Ah, I can smell the fried chicken now!)

Bodybuilders and people looking to gain muscle generally never look towards fast food as a viable option to gain muscle. In fact, fast food is widely considered poison for gains (Oh no! Not the Fat Fairy!). Truth be told, fast food restaurants can actually be more than just a cheat meal if you’re looking to make extra gains.

Let me show you how you can still keep your Big Mac game strong while packing on that muscle.


Though McDonald’s is widely considered a sin in the health community, the fast food chain has made strides towards healthy food options that are stuffed with protein and fiber. These options can be an easy go-to for anyone who is short on time or is just too lazy to go make their meal. Skip over the chicken nuggets and french fries, instead go after these meals.

  • Chicken Caesar Salad

This salad has a lot of protein (about 30g) and only 220 calories. Skip out on the fatty ranch and too excessive cheese and this could actually be a great meal for any diet.

  • Premium McWrap with Chicken and Bacon

If you’re looking for a wrap on the McDonald’s menu, this is a good one. With 37g of protein, 420 calories and only 13g of fat, this could be a viable option if you skip on the cheese and sauce.


If you’re looking for a great and affordable option for fast food on your training diet, look no further than Subway. With a menu full of healthy and beneficial options, it’s hard to find a sandwich NOT meant for gains.

  • 6” Turkey Breast & Black Forest Ham

This sandwich is awesome for a diet. Coming in at only 280 calories, 4g of fat and 18 grams of protein, this is easily a great option post workout to give your muscle vital nutrients.

  • 6” Oven Roasted Chicken

This is the mac-daddy of Subway sandwiches to eat while gaining (I didn’t mean to reference McDonalds there, but that’s a great use of slang). This sandwich has 320 calories, 5g of fat and 23g of protein. Throw in the fact that it has an ample amount of carbs and vitamins, then it’s easy to see why this is a great option.


Admit it, you knew I was going to throw fried chicken into the mix. Chicken is one of the best foods for gaining muscle, see why here. However, when you fry it, it gets better! And if you avoid sauces and other fat dense options, you can enjoy KFC even on a tough diet.

  • Original Recipe Chicken Breast

This fried food option comes at only 320 calories and 14g of fat. Shocking considering that it’s FRIED. Include the fact that it has 37g of protein, and it’s a winner-winner-chicken-dinner (literally).

  • Original Chicken Sandwich without Sauce

Notice, without the sauce! Excluding the sauce from this fast food delight, you can get a meal at around 430-450 calories, 18g of fat and 25g protein. Note the best option, but it’s possibly the best fried sandwich option available.


Do I condone eating fast food on a lifting diet? Yes and no.

I will be the first to admit that during my bulking season I have a cheat day rather than a cheat meal. I like this aspect of my diet because I feel like it gives my body more fuel to work with when building up my muscle, and I’m willing to risk slight fat gains because of this. Also, having a cheat meal greatly increases the opportunity of successfully staying on track with a diet.

So therefore, eat at your own caution. But if you’re going to cheat, or desperately need some quick food to get you proper gains, these are great options!

Do your research, get prepared, and get lifting!

Fried Chicken
                                              Fried chicken…need I say more?

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