Get Ripped Eating

Fast Food
Nate Palmer
Precision Nutrition Coach, Certified Personal Trainer
NASM CPT, CES, TRX
 Get Ripped Eating Fast Food

You’re a real person. As awesome as it would be to have all your meals prepped
for the week in perfect little Tupperware in your perfect little kitchen, sometimes
life gets in the way
Tell me if this sounds familiar.
You wake up in a hotel in an unfamiliar city with 90 minutes before you have to
be at work for 10-12 hours. (if you’re lucky). You grab a quick bite to eat at the
continental breakfast before hustling out the door to the airport only to find out
that your flight is delayed indefinitely. An hour and a half later, you’re hungry
again, with nothing to eat except airport food. Oh well, there goes the diet.
Or this.
You roll out of bed on what was supposed to be a luxurious day off, only to find
out that someone called in sick and you just picked up their shift, which starts in
37 minutes! Clothes go on, things get thrown into bags, and you’re out the door,
a cold Eggo waffle in your grasp.
We all want to be healthy and make good choices, but its hard when life has
other designs on your time. And going without food for the majority of the day
inevitably leads to a massive binge when you finally encounter food, like a bear
coming out of hibernation.
At some point, you give in and park yourself in the drive through. “Diet starts
tomorrow,” you think, as you shame-eat a cheesy beef burrito in 2 bites.
So what are you gonna do when your plans change and you find yourself stuck
in the food court at the airport for another 3 hours, or have to pick up a quick bite
on the way to work because it’s hard to fake a convincing smile when you’re
dead hungry?
Here’s the Solution.

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 Get Ripped Eating Fast Food

N8 Training Systems Ultimate Guide to Getting

Ripped Eating Fast Food.

What you’ll learn:

 The BEST 30 meals you can order at fast food chains
 The problem with eating Fast Food (and how to fix it)
 The best way to eat to stay satiated all day
 The one thing you should NEVER leave home without.
 The WORST things you can order at fast food chains.
 The best type of workout to pair with your nutrition for best results.
Since I promised you a guide on the best fast food meals available, we’ll start
with that, and if you want to read my thoughts on how to upgrade your eating
habits when you’re on the go, those will come later.
Some restaurants are going to be easier to find healthy options at than others.
Restaurants like chipotle offer almost unlimited customization options, whereas it
can be difficult to find a great option at Dairy Queen. So make sure that you’re
making a good choice first and foremost on restaurant selection.
Each restaurant below will have between 1 and 3 different options between 200
and 600 calories.

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 Get Ripped Eating Fast Food

Arby’s
Roast Turkey Farmhouse Salad with Calories 590
Light Italian
(hold the bacon) Fat 24g
+
Carbs 43g
Roast Turkey and Swiss Wrap
(hold the mayo)
Protein 43g

Calories 300
Fat 9g
Ham and Swiss Melt
Carbs 32g
Protein 19g

Burger King
Tendergrill Chicken Sandwich
(hold the mayo) Calories 495
(without top bun)
+ Fat 16g
Tendergrill Chicken Ceaser Garden
Carbs 34g
Salad with ½ packet of Light Balsamic
Dressing Protein 59g
(hold the croutons)

Calories 440

Chicken BLT Garden Fresh Salad with Fat 29g

Tendergrill and light dressing
Carbs 11g
Protein 33g

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 Get Ripped Eating Fast Food

Carl’s Junior/Hardee’s
Calories 390
Fat 7g
Charbroiled BBQ Chicken Sandwich
Carbs 50g
Protein 30g

Calories 220
Fat 15g
1/4-Lb Low Carb Little Thickburger
Carbs 6g
Protein 15g

Calories 345
Grilled Market Salad with Light Italian
Dressing Fat 9g
(hold the granola)
+ Carbs 20g
8-count Grilled Chicken Nuggets
Protein 48g

Calories 320
Fat 5g
Grilled Chicken Sandwich
Carbs 40g
Protein 30g

Calories 470
Fat 12g
Chargrilled Chicken Cool Wrap
Carbs 64g
Protein 33g

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 Get Ripped Eating Fast Food

Chipotle
Calories 460
Burrito Bowl with Steak, Black Beans, Fat 15g
Fajita Veggies, Fresh Tomato Salsa,
Cheese, and Romaine Lettuce Carbs 36g
Protein 46g

Calories 430
Salad with Romaine Lettuce, Brown Fat 10g
Rice, Black Beans, Fajita Veggies, and
Roasted Chili-Corn Salsa Carbs 76g
Protein 15g

Dairy Queen
Calories 165

Grilled Chicken Garden Greens Salad Fat 3g

with Light Italian Dressing
Carbs 12g
Protein 23g

Calories 480

Grilled Chicken Sandwich with Double Fat 16g

Meat
Carbs 32g
Protein 43g

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 Get Ripped Eating Fast Food

Dunkin’ Donuts
Calories 490
Egg White Turkey Sausage Flatbread
+ Fat 16g
Ham, Egg and Cheese English Muffin Carbs 52g
(without top bun)
Protein 33g

Calories 380

Two Egg White Veggie Wake-Up Fat 22g

Wraps
Carbs 28g
Protein 22g

Jack in the Box

Calories 500
Fat 14g
Two Four-piece Grilled Chicken Strips
Carbs 10g
Protein 83g

Calories 585
Fat 6g
Chicken Teriyaki Bowl
Carbs 106g
Protein 25g

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 Get Ripped Eating Fast Food

KFC
Calories 130

Kentucky Grilled Chicken Whole Wing Fat 6g

and Drumstick
Carbs 0g
Protein 17g

Grilled Chicken Breast

+
Calories 485
Green Beans Fat 18g
+
Cole Slaw Carbs 38g
+
Corn on the Cob Protein 44g

McDonalds
Southwest Salad with ½ packet Low Calories 588
Fat Vinaigrette Fat 17g
(hold the tortilla strips)
+ Carbs 53g
Grilled Ranch Snack Wrap
(hold the ranch dressing) Protein 43g

Calories 360
Fat 6g
Artisan Grilled Chicken Sandwich
Carbs 43g
Protein 32g

Calories 340
Six Piece Chicken McNuggets with Fat 22g
One Package Honey Mustard Sauce
Carbs 24g
Protein 13g

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 Get Ripped Eating Fast Food

Starbucks
Calories 380
Fat 19g
Protein Bistro Box
Carbs 37g
Protein 13g

Calories 490
Spinach Feta Breakfast Wrap
+ Fat 23g
Kind Peanut Butter Dark Chocolate
Carbs 50g
Protein Bar
Protein 26g

Subway
Calories 390
Six-inch Turkey Breast Sub on 9-Grain
Wheat with Swiss Cheese, Banana Fat 14g
Peppers, Cucumbers, Green Peppers,
Lettuce, Spinach, Tomatoes, Avocado, Carbs 49g
and Vinegar Dressing
Protein 23g

Six-inch Veggie Sub on 9-Grain Calories 380

Wheat with Provolone, Cucumbers,
Green Peppers, Lettuce, Red Onions, Fat 17g
Spinach, Tomatoes, Avocado, and Carbs 47g
Olive Oil Blend Dressing
Protein 13g

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 Get Ripped Eating Fast Food

Taco Bell
Calories 540
Two Fresco Grilled Steak Tacos Fat 15g
+
One Fresco Shredded Chicken Taco Carbs 66g
Protein 36g

Calories 400
Fat 18g
Shredded Chicken Burrito
Carbs 45g
Protein 16g

Calories 430
Fat 19g
Veggie Cantina Power Burrito
Carbs 52g
Protein 15g

Wendy’s
Calories 520
Ultimate Chicken Grill Sandwich
+ Fat 12g
Garden Side Salad with Light Spicy
Carbs 67g
Asian Chili Vinaigrette
Protein 38g

Calories 460
Baked Potato Fat 6g
+
Small Chili Carbs 80g
Protein 21g

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 Get Ripped Eating Fast Food

Whataburger

Calories 305

Apple and Cranberry Salad with Low Fat 10g

Fat Vinaigrette Carbs 41g
Protein 10g

Calories 340
Fat 12g
Chicken Fajita Taco
Carbs 29g
Protein 28g

**Disclamer – All calorie counts are approximate, and can vary

based on a number of different factors.

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 Get Ripped Eating Fast Food

The problem with eating Fast Food

(and how to fix it)
If eating out, especially fast food, is the norm for you, there’s a big issue you’ll
want to take into consideration. Fast food is made from lower quality ingredients
than the stuff you would cook with for your family at home.
What this means is that you’re not getting as many nutrients in the food you do
consume. Important compounds like phytonutrients, vitamins, and minerals are
lower. This can lead to a variety of health issues, low energy, and a feeling that
many doctors describe as ‘crappy’.

What’s the fix?

This is where a supplement can come in handy. Notice these are called
“supplements” and not “mandatories”, because if you were eating only whole
organic food harvested from the Mesopotamia River Delta by virgins wearing
shawls from the finest baby alpaca wool, you would be getting all the nutrients
you need, therefore rendering supplements unnecessary.
However, you’re not (and if you are, plz call me), so it’s important to get these
vital nutrients somewhere.
Ideally you would be taking:
 Multivitamin
 Fish Oil
 Vitamin C
 Greens (superfood)
 Vitamin D
 Digestive Enzymes (probiotics)
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 Get Ripped Eating Fast Food

Multivitamins are tricky because often times these are manufactured in a way
that doesn’t allow you to get the benefits contained within, resulting in expensive
pee. The multivitamin that I have actually felt a difference using is Universal
Nutrition’s Animal Pak. Be warned, this isn’t one pill, but it takes care of the
Vitamin C, and D as well as amino acids for muscle maintenance, digestive
enzymes for gut health, and antioxidants to keep those pesky oxidants at bay.

Fish Oil is one of the most essential supplements you can take. Most fast food
is high in Omega-6 fatty acids, rather than the beneficial and anti-inflammatory
Omega-3. Ideally we would have a 2:1 ratio of Omega-3 to Omega-6, but most
people have Omega-6 levels 10x higher than their Omega-3!
Fish oil helps with eyes, heart health, skin, bone strength, and can be
instrumental in helping eliminate stomach fat. Make sure the one you choose
has at least 300mg of EPA, and 200mg of DHA per serving. I use Barlean’s
Omega-3 Fish Oil.

Vitamin C is a great anti-inflammatory, immune booster, and can actually help

prevent heart disease by keeping your arteries elastic. It’s hard to overdo this,
because anything not used by your body gets peed out. No harm, no foul. I like
to use packets of Emergen-C mixed with my Green Supreme Food.

Greens/Superfood. Since the vegetable content of most North American’s

diets is lower than bovine morale in a meat packing plant, having a green
supplement is nutritional and immune insurance. If you tend to get sick a lot or
spend a lot of time in germy environments like classrooms or airplanes, this can
be really helpful. Mix it in with water and a packet of Emergen-C in the morning. I
like to use Green Supreme Food.

Vitamin D is less of a vitamin and more of a hormone. Helpful for regulating

melatonin, which plays into a daily energy, and boosting the immune system.
Make sure you’re taking D-3. I prefer the drops rather than the pills for increased
absorption. My favorite is D-Mulsion Liquid D Drops.
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 Get Ripped Eating Fast Food

Digestive Enzymes/Probiotics can help add to the healthy bacteria in your

gut, which is the basis for your whole immune system, and also regulates how
many nutrients you’re able to absorb from food. If you buy these, make sure you
get them from the refrigerated section of the store, since the bacteria can often
die in transit from the factory. I actually prefer to get mine from eating fermented
foods like kim-chi and sauerkraut.
NOTE: I am an affiliate for the above products, so if you buy them, I get a little bit
of money. If that’s a problem, no worries! I wouldn’t recommend something to
you that I don’t use myself, because I value your trust way more than a few
pennies.

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 Get Ripped Eating Fast Food

How to Eat to Stay Full All Day

7:00am – Wake up
7:15am – Fix coffee and breakfast
7:45am – Out the door to work
9:00am – Starving again.

Sound familiar?
This is the unfortunate reality for too many of us, and too often the hunger
monster can interrupt your day, and make you crave ridiculous things like little
packets of peanuts, Mountain Dew, and orange tic-tacs.
There’s a really simple fix though, and since you’re here, I’ll let you in on a big
secret.
Ready, here it is: Eat more filling foods.
WAIT WAIT WAIT, before you close out this report and drag it to the recycle bin,
I’m only playing. I love you, and I’m gonna take care of you.
To make sure you stay satiated, you need two elements:
 Protein
 Water
Simple right? But not incredibly easy, since most foods are really high in sugars
and oils (because those are cheaper, and produce a chemical response in your
brain similar to the response to cocaine). So a big part of staying full is finding
high protein foods, and making sure you’re drinking plenty of water.
That’s why a big focus of the meals is a high amount of protein.

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 Get Ripped Eating Fast Food

After eating a satisfying meal with a high percentage of protein, you’ll stay full
longer, your blood sugar levels will be stable, so no post lunch crash, and the
best part is you’ll be fueling your tired muscles, instead of fat tissue.
By the time you get thirsty, you’re already dehydrated, so it’s important to stay on
top of this. Much of the time, we mistake being thirsty as hunger sensations, so if
you’re chronically dehydrated, you’re way more likely to be overweight.
This little tip can do wonders for your overall energy levels, skin quality, and
waistline.

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 Get Ripped Eating Fast Food

This one thing you should NEVER leave home without.

It takes a concerted effort to get enough water to stay hydrated, especially if
you’re doing a lot of travel via airplane. During a flight, it’s possible to become
dehydrated 20% faster than normal because of the low humidity and recycled
air.
So if you’re interested in having more energy, and want to be able to walk off the
gangway into a business meeting or directly into a workout, you MUST start
bringing a water bottle with you.
If you can’t carry one with you at all times, make sure you’re doing your best to
stay hydrated by sipping water at every opportunity. Every time I find a water
source when I’m traveling, I try to drink between 6-8oz of water (3 big gulps),
because it could be a while before you get to another one.
If you don’t enjoy drinking water, try adding Crystal Light, Amino Acids (great if
you’re going a while between meals), or drinking herbal tea.
Get an insulated water bottle like this HydroFlask. Great for keeping water cold,
tea or coffee hot, and doesn’t release harmful chemicals into the water bottle like
ones made from plastic.
For water consumption, shoot for 96oz per day (almost 3 liters), but if you’re
flying, or involved in daily vigorous exercise, try to get even more. Ideally 128oz
is best (3.5 liters).

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 Get Ripped Eating Fast Food

The WORST things you can order at fast food chains.

If you head out the door and drop in at the food court but don’t have my guide
with you, can’t find one of the restaurants listed above (really?), or have a
favorite that I didn’t touch on, avoid these gut busters.

Fried Food – Pretty obvious right? No matter how much you like them, French
fries aren’t getting you any closer to your body goals, nor will they help you feel
alert and energized in 2 hours.
French fries in the US are engineered to provide the maximum amount of taste
pleasure, and the minimum amount of chewing, resulting in a deep primal urge
to shovel them into our faces as fast as we can.
They’re fried perfectly, coated in a light topping of oil and sugar, and then rolled
in salt. A perfect food designed to hit all the pleasure receptors of the brain.
If you can help it, also try to avoid ordering chicken or fish that’s been fried, as
many restaurants offer a grilled option of the same type of meal.

Drinks – Another no brainer. Soda, sweet tea, and even fruit juices are often
made with high fructose corn syrup and are high in calories and sugar.
Refraining is an easy way to avoid several hundred calories, and avoid spending
an additional 2 bucks. You’re welcome!
Follow up Question:
Is diet soda good for you?
Obvious Answer:
No. No it’s not.
It’s a chemical laden diuretic that will dehydrate you, sneak into your house, and
go through your underwear drawer. Just get water.
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 Get Ripped Eating Fast Food

Sauces – I know, I know. I love all sauces. The problem is that most sauces
have a ton of sugar (ketchup, I’m looking at you). A sweet chili sauce can have
as much as 8g of sugar per tablespoon, and I NEVER use just one tablespoon.
When ordering sandwiches or wraps, always ask for no mayo or ranch. Creamy
dressings have a ton of fat in them and can add a couple hundred unhealthy
calories to what could have been a good meal.
Honorable mentions though are hot sauce, (0 calories) and mustard (between 0
and 10 calories). But not honey mustard! I see you thinking it. Don’t even try.

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 Get Ripped Eating Fast Food

But What About the Ripped Part?

The Importance of Exercise
You can eat all the healthy food in the world, and while you’ll definitely cut down
on the waistline, you’ll never have visible abs unless you exercise!

Exercise helps you get ripped by:

• Burning Calories
• Optimizing Hormonal Levels
• Increasing Metabolism
• Building Muscle

But It’s all about effort! A gym session where you spent the majority of the time
on your phone is not going to get you the results you want.

A consistent exercise routine coupled with a nutrition plan high in protein will
melt fat off your body faster than any gadget or pill on a late night infomercial.

High Intensity

When working out for fat loss, it’s better to work out for shorter sessions of about
45 minutes each, a minimum of 5x per week.

These sessions should be spent doing circuits of 3-4 exercises in quick

succession with a minute break between circuits.

Prioritize compound moves that use the entire body, and try to move as quickly
as possible between exercises. While there are exercises that work better than
others, any exercise is better than nothing, so go get started!

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 Get Ripped Eating Fast Food

The Workouts

Lower Body Workout Upper Body Workout

Kettlebell Swing x20 Bodyweight Row x15
Barbell Reverse Lunges x10 each Overhead Dumbbell Press x10
Bodyweight Walking Lunges x20 each Chin Up x5
x4 Swiss Ball Pike x20
x4
Front Squat x5
Bodyweight Jump Squats x10 Bench Press x10
Plank x60 sec Cable Row x10
x4 Ab Wheel Roll Out x10
Jump Rope x60 sec
Farmers Walk x¼ mile x3
Weighted Hip Press x 15
Hanging Leg Lift x5 Battle Ropes x 15 seconds
x4 Renegade Rows x 2 each
x8

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 Get Ripped Eating Fast Food

Takeaways
Now that you’ve read (skimmed) through The Ultimate Guide to Eating Fast
Food and Getting Ripped, here are the main takeaways.

• Make sure protein is the star of every meal. The more protein you can get,
the better you’ll look in a swimsuit.
• Drink plenty of water. This helps with feeling full, having energy, and losing
fat.
• Make sure you’re balancing nutritional intake by getting enough vitamins and
minerals.
• Avoid eating fried food, sugary drinks, and sauces when you go out.
• Workout at least 5x per week, doing High Intensity Interval Training in a
circuit style to keep the heart rate elevated.
SPECIAL GIFT

Since I appreciate so much you taking the time to read this

report, I wanted to give you a free gift.

Its is my proven 5 day ab shredder program that’s guaranteed

to leave you sore and strong, without spending a cent.

All you have to do is open the email I’m going to send you
tomorrow called – MythBUSTER #1: Abs Are Made in the
Kitchen, and I’ll have it for you at the bottom!
No seriously. That’s all you have to do.

Snuggles,
Nate

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