Exercise Scientist Tries to Eat Healthy at Gas Stations (road trip dieting)
In a Nutshell
A bodybuilder completed a 2,855-calorie day with 300g protein while traveling, sourcing all four meals exclusively from gas stations. He prioritized protein from chicken strips, protein shakes, sandwiches, and bars while avoiding high-fat items and using diet drinks for hydration. Key strategy: plan purchases around protein-first selections and adjust expectations rather than attempting precise home macros on the road.
These notes were generated by AI and may contain inaccuracies.
The creator is traveling from Michigan to Old School Iron Gym in Ohio while preparing for a bodybuilding championship. He documents all four daily meals, prioritizing protein and calories from gas station food while eating with hands only.
The rules require consuming all four meals during the trip. Protein and calories are the two most important elements for overland trips and less-than-ideal conditions. Carbohydrates and fats will be managed as needed. The focus is on trying different types of food beyond just juices and drinks.
Training occurs approximately 2.5 hours after the first meal. The meal contained 60 grams of protein, 10 grams of fat, 45 grams of carbohydrates, totaling 500 calories. The meal consisted of chicken strips from Flying J station, two Sprite Zero drinks, and clementines. The cost was $20.34. The chicken was consumed dry without teriyaki or buffalo sauce due to calorie restrictions. The chicken strips tasted similar to teriyaki chicken skewers from Costco or Sam's Club.
The second meal was consumed approximately one hour before reaching the gym. The meal included a Fairlife Core Power protein shake and Pedialyte hydration drink. Nutritional content: 40 grams of protein, 30 grams of carbohydrates, 4 grams of fat, totaling 320 calories. Total spent so far: $36.40.
The gym is described as one of the coolest and best gyms in the country, located in the greater Cleveland area of Ohio. It features graffiti art, classic equipment, intense workouts, weightlifting exercises, and large dumbbells.
The workout was described as truly amazing despite feeling tired from the long journey. The first two sets and warm-up were difficult, but energy levels improved throughout the session. The protein shake was consumed during and after the workout.
Purchased from a Speedway station in suburban Cleveland for $21.37. The meal included two large white smoked turkey and cheese sandwiches, Chobani protein yogurt drink, and two cans of Sprite Zero. Nutritional content: 70 grams of protein, 94 grams of carbohydrates, 19 grams of fat, totaling 890 calories. Cumulative daily totals: approximately 1700 calories, $57.77 spent.
Key recommendations for gas station food selection:
- Enter with a plan focusing on protein first, then total calories
- Flip labels to check calories and fat content
- Prefer lower fat-to-protein ratios with higher carbohydrates for glycogen stores and blood flow
- Avoid high-fat options like certain beef jerky products (42 grams of fat per 100 grams of protein)
- Protein sources should come from as pure sources as possible including dried beef, protein bars, protein shakes, and good sandwiches
- Hydration through diet drinks
The last meal was purchased at Sheetz gas station, which offers food prepared to order. The meal contained approximately 1200 calories and 120 grams of protein needed to complete daily targets. Items included:
- Legendary protein chips (160 calories, 20 grams protein)
- Anabar protein bar (290 calories, 20 grams protein)
- Chicken bacon pieces (80 calories, 12 grams protein, 3.5 grams fat, zero carbohydrates)
- Prime Bites brownie (220 calories, 20 grams protein, 19 grams carbohydrates)
- Coca-Cola for hydration
Final meal nutritional content: 127 grams of protein, 43 grams of carbohydrates, 50 grams of fat, totaling 1150 calories. Daily totals: 2855 calories, 300 grams of protein, 195 grams of carbohydrates, 85 grams of fat. The carbohydrate ratio was slightly low and fat ratio slightly high due to typical roadside snacks having higher fat content. Total daily cost: $99.36.
The primary advice is to avoid trying to replicate home meal plans with specific macronutrient targets. Instead, focus on protein-rich foods such as protein bars, chicken strips, bacon, and protein shakes. The RP Diet Coach app is recommended for rapid diet modifications to achieve weight loss goals. The creator emphasizes that chicken, broccoli, and rice are not available everywhere on the road.
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