McDonalds and Bodybuilding (Best Foods to Gain or Lose Weight!) – Vekhayn (2023)

I attribute a ton of my success in bodybuilding to McDonalds. I used to work there full-time and was able to take a lot of free food home every night.

  • Need an awesome workout program? Checkout Arnold Schwarzenegger’s Blueprint to Mass. Made by, Arnold himself- so you know it works.

Still to this day a large part of my diet consists of McDonalds. And people say I look buff- and I’m far from ‘obese’ or anything like that.

The truth is- McDonalds is like a secret weapon for bodybuilding. It provides great nutrition, cheap food, and tasty food.

Here’s how to use mcdonalds for bodybuilding- including the best items to purchase.

Table of Contents hide

1Why is McDonalds Good For Bodybuilding?

2McDonalds and Bodybuilding on a Bulk

2.1#1 – Double Quarter Pounder with Cheese [BEST]

2.2#2 – Two McChickens [CHEAPEST]

2.3#3 – The 2 Sausage McMuffin with Egg Tommy Combo

3McDonalds and Bodybuilding on a Cut

3.1#1 – The McDouble

3.3#3 – The Big Mac (What??)

3.4#4 – Buttermilk Crispy Chicken/Grilled Chicken




Why is McDonalds Good For Bodybuilding?

McDonalds is good for bodybuilding for many reasons.

Firstly, it’s cheap. Something many people overlook when starting bodybuilding is the cost of food.

I myself have been victim of being forced to ‘cut’ or ‘lose weight’ because I cannot actually afford enough food to eat. It’s a tough life.

Regardless, mcdonalds offers really cheap options to keep gaining weight- and therefore putting on muscle.

Secondly, McDonalds is PERFECT for bodybuilding food. They have a ton of options with high protein and great overall nutritional density.

So, they give great tasting food that’s cheap. What more is there to say?

McDonalds and Bodybuilding on a Bulk

When you’re bulking, McDonalds is the sweet spot. An easy amount of calories for a cheap amount of money.

If you’ve read my post all about why dirty bulking is the secret to getting big- you may already know some options. But here are the best things to get at McDonalds on a bulk.

#1 – Double Quarter Pounder with Cheese [BEST]

The double quarter pounder with cheese is a MUST-HAVE for those that want to use mcdonalds for bodybuilding.

First of all- this thing is tasty. And probably some of the healthiest things you can get on the menu. They cook this 1/2 lb of meat fresh everytime its’ ordered. And as far as I know, there’s not a lot ‘bad’ about it.

McDonalds and Bodybuilding (Best Foods to Gain or Lose Weight!) – Vekhayn (1)

When I cooked off that meet, it looked like real meat. And it tastes real too.

The Double Quarter Pounder with Cheese will set you off with this nutrition for the day:

  • Calories: 720 calories
  • Protein: 49g
  • Fat: 40g
  • Carbs: 43g

I mean- for most bodybuilders, we generally aim for 130-150g of protein a day. This sandwich will easily put you 1/3rd of the way there already.

And like I said, this sandwich tastes really good.

#2 – Two McChickens [CHEAPEST]

Look, not all of us are carrying fat money bags, especially if we’re ordering from McDonald’s.

I know this all too well. McDonald’s sells the McChicken 2 for $2. So if you buy 1 McChicken it’s something like $1.50, and if you buy two mcchickens it’s $2.

McDonalds and Bodybuilding (Best Foods to Gain or Lose Weight!) – Vekhayn (2)

This means you can get 2 mcchickens for $2.

These things are INCREDIBLY filling. And they taste REALLY good. Plus the nutrition isn’t bad at all.

  • Calories: 800 calories
  • Protein: 28g
  • Fat: 42g
  • Carbs: 78g

While the Tommy 2 McChicken special doesn’t give a billion grams of protein or anything- it’s really good and cheap.

When I only have like $10 in my bank account and can barely afford food, the 2 mcchickens are sure to keep my bulk going. It’s some of the cheapest food you can buy!

#3 – The 2 Sausage McMuffin with Egg Tommy Combo

The sausage mcmuffin with egg is a KINGPIN of McDonalds.

McDonalds and Bodybuilding (Best Foods to Gain or Lose Weight!) – Vekhayn (3)

First of all, who doesn’t love the sausage mcmuffin with egg? It’s soooo delicious. But do you know how good the nutrition is on two of them?

  • Calories: 960
  • Protein: 42g
  • Fat: 60g
  • Carbs: 60g

That’s not bad. I always buy two, as they usually do like a 2 sausage mcmuffins for $4 deal.

These things are fricken DELICIOUS. There is no doubt about that. There is a good reason they are one of the most ordered items on McDonalds menu.

With the recent addition of all-day breakfast, these things are obtainable every hour of every day. (But if you’re ordering it late at night I recommend asking for it to be Cooked to Order…)

The protein isn’t insane. But for $4, these things will fill you up, and get a ton of food in you.

#4 – The Reese’s/Oreo/M&M McFlurry

When it comes to McDonalds and bodybuilding, the mcflurry is the secret weapon.

Delicious, easy to devour, and packed with calories and protein- the mcflurry is a favorite of anybody trying to gain weight.

McDonalds and Bodybuilding (Best Foods to Gain or Lose Weight!) – Vekhayn (4)

Here’s the nutrition on it:

  • Calories: 640 calories
  • Carbs: 96g
  • Fats: 21g
  • Proteins: 13g

Let me say this- I don’t know what McDonald’s puts in their ice-cream. But it’s so addicting and I can’t stop eating.

This helps the dilemma of a bodybuilder, who is trying to eat as much as possible for cheap as possible. Not bad- plus it’s got some decent protein in it.

McDonalds and Bodybuilding on a Cut

Alright, so you’ve done your bulk and now you need to actually lose the weight.

What are some of the best budget options? Tastier options? Or even healthy options?

Let’s take a look at my favorite foods for cutting down weight.

#1 – The McDouble

The McDouble is really a double-edged sword. It sits at a clean 390 calories, but can make or break you depending on who you are.

If you’re able to stop in, order a mcdouble and feel full after eating it- this is a godsend.

I added this because I know many people think the mcdouble is incredibly filling and order it as a normal meal sandwich. However, I personally don’t feel full after eating it.

McDonalds and Bodybuilding (Best Foods to Gain or Lose Weight!) – Vekhayn (5)

So I use this by ordering it at times where I can’t eat more. I’ll order a McDouble before heading to school because I can’t eat during class. That way my appetite will go away during class and it will stop me from constantly eating in the meantime.

Now if you aren’t smart- you can go to McDonald’s and get sucked into buying a fry with the McDouble- and now your diet is going out the drain.

Just stick with the sandwich, it has great nutrition, it’s fairly cheap, but make sure it’s just the sandwich.

  • Calories: 390 calories
  • Fat: 18g
  • Carbs: 33g
  • Protein: 22g

#2 – The Grilled Chicken Salad with No Sauce (INCREDIBLY FILLING AND TASTY – 200 CALORIES!)

Look- I’ve never been some ‘salad’ freak. Sure, I’ll eat it- but it’s not my choice of food.

But when I worked those grueling 8-hour shifts at McDonald’s and needed to lose weight, this was my savior.

Right now due to COVID-19, it looks like they aren’t offering this. But when McDonald’s stops pretending that they can’t get ahold of salad because of the pandemic, it will be back.

This thing will only set you back around 200 calories, but it is incredibly filling.

All you have to do is order like a southwest salad with grilled chicken and nothing else on it. Just the lettuce and grilled chicken.

I’m not sure how McDonald’s does it- but their grilled chicken is nothing short of incredible.

Ultimately, you get a lot of vegetables and protein. McDonald’s took down the nutrition on this- but if my memory serves me right you get around 25g of protein for 200 calories.

Plus, you’ll feel full after. Good stuff!

#3 – The Big Mac (What??)

I put the big mac on this list for a good reason.

It’s INCREDIBLY filling, and only 550 calories. There’s something many people don’t like to talk about when losing weight: how full you are.

Let me tell you something: if you feel full- it’s way harder to eat. If you feel full 24 hours a day, it’s going to be basically impossible to lose weight.

McDonalds and Bodybuilding (Best Foods to Gain or Lose Weight!) – Vekhayn (6)

The Big Mac has a ‘third’ bun- that’s more stuff to fill up your stomach and make you feel fuller. Plus, this sandwich gets lettuce, which is more vegetables to fill you up.

One of the golden rules of bodybuilding and in general nutrition is: the more protein, the more it will fill you up.

The Big Mac comes with 25g of protein and has a decent amount of meat on it, the same amount as the McDouble actually.

This is a BIG sandwich that is going to fill you up. Plus, it’s incredibly tasty. I mean, there’s a reason it’s the #1 item on the McDonalds menu.

In terms of McDonalds and bodybuilding, the big mac is actually a very secret item for cutting. I buy it all the time. At only 550 calories, this will barely knock out 1/3rd of someone’s TDEE while cutting.

And it won’t make you hate yourself.

#4 – Buttermilk Crispy Chicken/Grilled Chicken

You may be confused why I put on the buttermilk crispy chicken on this list- but hear me out.

You can also choose to get grilled chicken on this sandwich instead of a crispy chicken.

The grilled chicken sandwich will save you roughly 200-300 calories, but that’s not the point.

When it comes to losing weight, you need to have fun with it and be happy. I love fried chicken as much as the next guy! Having a crispy buttermilk chicken sandwich from McDonalds is INCREDIBLY filling and tastes really good.

McDonalds and Bodybuilding (Best Foods to Gain or Lose Weight!) – Vekhayn (7)

There’s a lot in the sandwich, plus it’s nutrition is REALLY good. I mean honestly, you can’t go wrong by getting it.

It sits at around 600 calories, on a cut- that’s around 1/3rd of your total TDEE. But the sandwich is really good and will make you happy- that’s the important thing.

I’m sick of seeing these posts telling people to only eat salad for 3 months. The truth is- that’s not how any of this works. If you only have to eat salad for 3 months, you’re just going to hate yourself and not want to lose weight anymore.

Having some fried chicken and actually feeling full after a meal is what’s important. It keeps you happy and keeps you going on your goals to lose weight.

Plus honestly- it’s not even that bad of a choice nutritionally. You’ll likely still have 1300 calories left over for the day.


The truth is in- McDonalds and bodybuilding is awesome, and incredibly doable.

If I’ve been able to get such a good physique and that’s been most of my diet- they’re doing something right.

Tell me in the comments what your favorite item from McDonalds is for bodybuilding. Mine was the bacon mcdouble before they got rid of it…



Is McDonald's good for Building muscle? ›

Hi there, I would not recommend that. Building lean muscle needs a protein-rich diet, and it's best when it comes from clean and healthy sources.

What's the best thing to eat at McDonald's after workout? ›

Big Mac - If you want protein and carbs quick, then the Big Mac could be a good bet if you want a mucky cheat. With 490 calories - including 28g of protein, 41g of carbs and 24g of fat - you won't regret it. Ask for no sauce or cheese to cut down on fat which slows down digestion.

What are 5 body building foods? ›

Muscle building foods for gaining lean muscle
  • Eggs. Eggs contain high quality protein, healthy fats, and other important nutrients like B vitamins and choline ( 1 ). ...
  • Salmon. Salmon is a great choice for muscle building and overall health. ...
  • Chicken breast. ...
  • Greek yogurt. ...
  • Tuna. ...
  • Lean beef. ...
  • Shrimp. ...
  • Soybeans.

What meal in mcdonalds has the most protein? ›

The Double Quarter Pounder is high-calorie and high-fat, but that also comes with the most protein on the McDonald's menu.

What happens if I lift weights but don't diet? ›

Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.

What are 3 good things to eat after a workout? ›

Good post-workout food choices include:
  • Yogurt and fruit.
  • Peanut butter sandwich.
  • Low-fat chocolate milk and pretzels.
  • Post-workout recovery smoothie.
  • Turkey on whole-grain bread with vegetables.

What should I eat after a workout to get bigger? ›

For the sake of muscle recovery and replenishing glycogen stores, it's best to create a meal that consists of one-third fruits and vegetables, one-third protein, one-third complex carbohydrates (such as whole wheat bread, brown rice or quinoa) and a little fat for good measure, says Bonci.

What should I eat every 3 hours to gain muscle? ›

Eat frequently, every 3-4 hours, and aim for 6 small meals during the day. Try not to lump your calories into 3 big meals, as it will make you feel sluggish. Eat a minimum of 20-30 grams of protein at each meal. Eat simple carbohydrates directly before/after training ssessions.

What foods to avoid when building muscle? ›

Avoid or limit alcohol, foods with added sugars and deep-fried foods. In addition to your diet, whey protein, creatine and caffeine can be useful supplements.

What's the best breakfast for bodybuilders? ›

Here are 7 best bulking breakfast ideas to keep your muscles fueled and your taste buds stimulated:
  • Banana Pancakes.
  • Chicken Omelette.
  • Smashed Chickpea and Avocado Toast.
  • Greek Yogurt with Nuts, and Berries.
  • Eggs and Avocado Toast.
  • Coconut Coffee Buzz Smoothie.
  • Chocolate, PB and Berry Smoothie.

Which food makes body fit? ›

Best Foods for Fitness
  • Start With Whole-Grain Cereal. 1/9. If you don't have enough to eat before you exercise, you may not have enough gas in the tank. ...
  • Grab a Banana. 2/9. ...
  • An Energy Bar in the Afternoon. 3/9. ...
  • Grilled Chicken at Mealtime. 4/9. ...
  • Black Bean Burger. 5/9. ...
  • A Bowl of Berries. 6/9. ...
  • Veggies and Hummus. 7/9. ...
  • Peanut Butter. 8/9.
Feb 22, 2022

How to get ripped fast? ›

The Secrets to Getting Shredded Fast
  1. Plan your attack. Before you hit the gym for the first time, grab a journal and write down your workouts. ...
  2. Adjust your meal plan. ...
  3. Hydrate, hydrate, hydrate, then stop. ...
  4. Stay in the fat-burning zone. ...
  5. Target big muscle groups. ...
  6. The last-minute pump.

What is the healthiest thing to eat at McDonald's? ›

Best Healthy Options at McDonald's
  • Egg McMuffin.
  • Fruit & Maple Oatmeal.
  • Filet-O-Fish.
  • Apple Slices.
  • Fruit 'N Yogurt Parfait.
  • Southwest Grilled Chicken Salad.
  • McChicken.
  • Artisan Grilled Chicken Sandwich.
6 days ago

Is McDonald's a good post workout meal? ›

Adrian Collins. While most people have been conditioned to grab a protein shake post-workout, some new research suggests that giving in to your craving for a McDonald's might be just as nutritious.

What happens if I just lift weights and no cardio? ›

Lifting weights requires more supervision and instruction for maximum benefit and avoidance of injuries than cardio exercise. Using weights alone without cardio, you will most likely develop bulk instead of a toned and streamlined body.

Is it OK to weight lift every day? ›

Can you lift weights every day? With a plan, you can do strength training every day. If you implement some basic best practices, you can certainly hit the weights every day and see phenomenal strength, mass and overall fitness gains from your efforts.

What happens if you train hard but don't eat enough? ›

"If you do a moderate-high intensity workout without properly fueling, your blood sugar can drop very low, making you feel dizzy or faint," Matheny explains. You're also likely to feel straight-up tired or lethargic if you're not giving your body energy, yet are demanding a lot from it during a tough workout.

Is Mcdonalds good after lifting? ›

Well, according to Runner's World, glycogen resynthesis is essentially recovery, and the results of the study suggest that even eating something from a fast food restaurant can be just as effective as using other products that are marketed as being for sports nutrition.

Is McDonald's food good for your body? ›

Fast food is often high in calories, fat, and sugar but low in nutrients and fiber. While eating fast food occasionally isn't a problem, consuming it frequently may raise your risk of obesity, heart attack, and other health issues.

Is mac and cheese good for bulking up? ›

Just like the name implies, the mac and cheese also provides 12 grams of muscle-building, hunger-quelling protein, or 26 percent of the RDA, per serving. Thanks to those key nutrients, you'll feel satisfied long after you've licked your bowl clean.

Are Mcdonalds burgers good for protein? ›

A hamburger with one beef patty contains 250 calories, 9g fat, 3.5g saturated fat, 31g carbohydrate, 6g sugar, 12g protein, and 510mg sodium. Without added cheese, extra patties, and sauces that come in other burgers, the hamburger is the lowest in calories and fat, while still providing plenty of protein.

What should I eat immediately after lifting? ›

Eat after you exercise

Yogurt and fruit. Peanut butter sandwich. Low-fat chocolate milk and pretzels. Post-workout recovery smoothie.

Can you get ripped while eating junk food? ›

Yes. You can eat junk food and get in shape provided you monitor your calorie intake and meet your essential protein and fatty acids needs. Junk food should never make up the bulk of your diet, even if the food choices fit your calorie needs. Junk food isn't filling and may leave you feeling hungry.

What is the healthiest thing in McDonald's? ›

Best Healthy Options at McDonald's
  • Filet-O-Fish.
  • Apple Slices.
  • Fruit 'N Yogurt Parfait.
  • Southwest Grilled Chicken Salad.
  • McChicken.
  • Artisan Grilled Chicken Sandwich.
  • Hamburger.
  • Six Piece Chicken McNuggets.
6 days ago

Does Mcdonalds stay in your body? ›

Food typically takes 24-72 hours to digest, but the grease and trans fat inside a Big Mac means the digestion time for the McDonald's signature burger can easily go beyond three days. "If you want to enjoy a Big Mac, try to keep it an occasional event," is the advice from Fast Food Menu Price.

What would happen if you only ate McDonald's for a month? ›

Eating McDonald's regularly — and fast food in general — isn't a sustainable diet. The 2004 documentary Super Size Me followed documentary filmmaker Morgan Spurlock as he ate three meals a day at the fast-food chain for 30 days. He gained almost 25 pounds and was told he suffered from irreversible heart damage.

What foods bulk you up? ›

4.Best Foods for Bulking
  • Dairy products including milk, cottage cheese, yogurt, cheese.
  • Dark green leafy vegetables such as kale, spinach, mustard greens, bok choy, arugula, Swiss chard.
  • Eggs (whole and egg whites)
  • Healthy fats such as avocado, nut butters, plant-based oils (such as olive oil, sunflower oil, etc)
Nov 17, 2022

What is the dirty bulk? ›

A dirty bulk refers to a period of aggressive weight gain used to promote muscle and strength gains in strength sports and certain team sports.

Which cheese is best for muscle gain? ›

Cheese is whey good for building muscle.

“For the best protein boost, try ricotta cheese,” says Ansel. “It's one of the single best sources of whey protein, which is especially advantageous for muscle building. And it tastes a lot better than a gritty protein powder.”

What has the most protein? ›

8 Best High-Protein Foods
  • Lean Beef. 22 grams protein (3-ounce serving) of 93% lean ground beef. ...
  • Chicken. 27 grams protein (3-ounce serving) of skinless chicken breast. ...
  • Salmon. 19 grams protein (3-ounce serving) ...
  • Eggs. 6 grams protein (1 large egg) ...
  • Peanut Butter. 7 grams protein (2 tablespoons) ...
  • Pasta. ...
  • Cottage Cheese. ...
  • Lentils.
Feb 1, 2023

How much protein per day? ›

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

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