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I used to think that if I wanted to get my dream body, I would have to eat nothing but chicken, broccoli, and experience all sorts of misery.
Every ripped fitness influencer in the early 2000s preached the same strategy: "Clean eating or death".
Six meals a day.
No processed foods.
Track every grain of rice.
Treat pizza like poison.
I followed this advice religiously to a point where I found myself switching from bulks (muscle gaining phases) and cuts (fat loss phases) frequently every 3 months or so.
In this process, I developed a very unhealthy relationship with food, known as orthorexia: an obsession with eating only "healthy foods".
This occurred for 2 years.
I didn't see any good results, just exhaustion, social isolation, and a growing resentment toward anyone who could eat normally.
My brother and his friends called this the "Chicken and Broccoli Tony" phase.
They make fun of how crazy I was back then.
It's hilarious to look back at now.
The only thing that kept me going was the hardheadedness because of the believe that I thought it would work.
As I started being around more fitness influencers who preached the "clean eating" grind, and I saw the truth.
I saw them indulging in the same foods they preached to avoid.
They freakin' lied to us!
They didn't have godly willpower or discipline... they just ate nutritiously MOST of the time.
Here's the truth: studies show that 95% of traditional diets fail within 2 years.
Not because they lacked discipline, but because requiring 100% perfection and restricting food groups completely in a more processed world is a recipe for disaster.
What if I told you there's a way to get in great shape while still eating pizza on Friday nights?
That you could build your dream physique without giving up snacks, dinner dates, or your sanity?
That secret is understanding the 80/20 rule of nutrition: a system that helped me lose 40 pounds of body fat with over the course of 5 months while eating what I wanted.
A system that helped me maintain my physique for years after, helping me build the life I wanted without sacrificing the joys of food.
By the end of this post, you'll understand exactly how to:
No more food guilt, and no more severe food restrictions.
Let's dive in!
"Insanity is doing the same thing over and over and expecting different results."
Traditional fitness nutrition is flawed.
We've been told that there are foods to eat and foods to avoid.
That eating a donut will somehow poison your gains.
That if you're not suffering, you're not succeeding.
This black-and-white thinking creates what I call the Perfectionist's Prison.
You start Monday motivated.
You meal prep your tilapia and asparagus.
It's bland and flavorless, because someone on the internet said that certain spices or sauces are terrible for you.
You throw out everything "unhealthy" in your kitchen.
You tell yourself you're going to do it perfectly this time.
By Wednesday, you're exhausted.
By Friday, you're sneaking bites of your roommate's chips.
By Saturday night, you're face-deep in a pizza wondering where your willpower went.
Then comes the guilt.
The shame.
The promise to "start fresh on Monday."
Rinse. Repeat.
I lived this cycle for years.
Each time thinking I just needed more discipline.
More willpower.
More suffering.
This cycle continued until I realized something:
Nutrition operates on a continuum.
Instead of categorizing foods as good or bad, I simply looked at them as what is good, what is better, and what is best for me.
This meant that as long as I was around my caloric goals, I could eat anything I wanted - in moderation, of course.
This eventually led me to a concept called Flexible Dieting.
Flexible Dieting is simply eating the foods you need to eat while allowing yourself to indulge from time to time.
You might've heard about the 80/20 principle that shows up pretty much everywhere in life.
80% of your results come from 20% of your efforts.
We can break this down even further with nutrition:
The result of following this?
Sustainable fat loss without the extreme mentality and mental torture, so long as your calories are in check.
In a world where processed food is an app away, we need to make sure we have some sort of rule in play to make sure we hit our fitness goals.
And this system is it.
Let's get into how it's done.
Most people think tracking calories or macros is obsessive.
That it's just another form of disordered eating disguised as fitness.
There is some truth to this in the extremes: some physique competitors deprive themselves of calories for long periods of time, which can lead to eating disorders if not properly checked.
However, being aware of what you eat is the key to food freedom.
When are aware of what you're eating and you take the steps to eat based on your goals, you're no longer controlled by arbitrary rules.
You're not following someone else's meal plan.
You're creating your own.
Think of it like this: managing your nutrition without being aware of what you eat is like managing your finances without looking at your bank account.
You're just guessing and hoping for the best.
The 80/20 System gamifies nutrition the same way you will allocate your budget for the week.
You have a daily target to hit, and every meal is a strategic choice that moves you closer to your goals.
No more good or bad.
Just optimal or sub-optimal for your goals.
Let's break down the exact system that will transform your relationship with food forever.
Your macro blueprint is like your character stats in a game.
It's completely unique to you, your goals, and your lifestyle.
Here's the truth: every successful transformation starts with being aware of what you eat.
And in this step, you have two options to choose from to start your blueprint.
Note: There are so many ways to strategically do this.
The following are two of a few options I've utilized on my journey.
If you want to keep it simple to start, try out this method:
Follow this regularly and you should see some improvements overtime.
This option works great for people new to dieting and want to have a better understanding of the foods they eat.
It also is a method I'm currently using as I am taking a break from calorie and macro-tracking (option 2).
If you want to get really granular, here's a basic macro or calorie-tracking formula:
Example for a 230lb person trying to lose fat (macros rounded up):
These become your daily targets.
Now understand: we will never be 100% accurate with our macros.
In fact, it's unhealthy to get obsessed over every calorie or gram or protein you eat.
Because of this, consider adding some leeway to your system.
Here is how we would budget our proteins, fats, and carbs (+/- means you can add/subtract from your daily budget):
This option is great for those who want to eventually compete in bodybuilding, a lighter weight class in a competition, etc.
If you can follow one of these options consistently, stick with it.
Adjust accordingly.
You'll see some pretty good results if you keep at it.
I highly recommend using this nutrition calculator here for either method you choose above.
When you put in your weight goals and such, you get a pretty cool PDF with a lot of useful information.
Now here's where the 80/20 principle comes in.
While you CAN hit your macro or calorie goals eating only junk food, you will feel terrible.
Trust me, I lost 20lbs over the course of 10 weeks solely eating In-N-Out for a few months just to see if it was possible.
The only guidelines I had was I made sure I hit my calorie and protein goals.
But I felt like death, and my workouts were miserable.
This is why it's so important to making sure at least 80% of the foods you eat are nutrient-dense whole foods.
This foundation includes:
Whatever you enjoy eating should be the top priority.
If you hate broccoli, don't eat broccoli.
Find vegetables you actually like.
Mix them in with the other foods you do like.
Make majority of your meals nutrient-dense.
This is where flexible dieting becomes life-changing.
That 20%?
Consider it a buffer in case things go off the plan.
Here's how to implement it:
Daily treats: Budget 100-400 calories for something you enjoy. Cookies. Chocolate. Whatever keeps you satisfied.
Weekly events: Going out to dinner? Check the menu beforehand, estimate macros, and work backward. Eat lighter during the day to "save up" macros for dinner.
This is how you succeed on this journey of building the lifestyle you want.
When you know you can have pizza on Friday, you stop craving it on Tuesday.
When chocolate is allowed daily, it loses its forbidden fruit appeal.
Build a balanced relationship with food while maximizing your health benefits as well.
Success in the 80/20 System comes down to one habit: a Weekly Reset.
This is your 5-15 minute weekly ritual that sets up everything else to run on autopilot.
Here's the exact process:
Review the previous week: What worked? What didn't? Any patterns to notice?
Plan your 20% first: What social events are coming up? What treats do you want to include? Add these to your tracker first.
Build your 80% around it: Fill in the rest of your week with foundation foods that hit your remaining macros.
Prep what you can: Cook your proteins in bulk. Portion out snacks. Make it easy to succeed.
Mental health check-in: How are you feeling about food? Any guilt or restriction creeping in? Address it now.
This isn't a miserable meal prep prison where you eat the same thing every day.
It's strategic planning that creates freedom.
When you know dinner is handled and your macros are on track, that late-night cookie becomes a choice, not a crisis.
Here's where most people fail: they try to be perfect every single day.
The 80/20 System is built on weekly averages, not daily perfection.
Track your macros using any app (MyFitnessPal, MyMacros, etc.) but focus on these principles:
The 5-Minute Rule: Tracking should never take more than 5 minutes per day. Pre-log meals when possible. Save frequent foods. Keep it simple.
Weekly Average Method: Hit your targets within 10% on average for the week. Some days you'll be over, some under. It balances out.
The 80% Rule: If you hit your macros 80% of the time, you'll see pretty good results as long as you don't go WAY overboard.
Two "off" days per week won't derail too much if the other five are solid.
Progress Metrics:
When you mess up (and you will), here's the protocol:
This removes the emotion from the equation.
It's not failure if you write it down, learn from it, and continue onwards.
Consider a Three-Strike Rule if you mess up:
If you mess up once, get back on track the next day.
If you mess up twice in a row, get back on track.
If you mess up three times in a row, something in your plan might need some adjusting.
This has always helped me.
The 80/20 Nutrition System is your path to building the lifestyle you deserve.
When you master this system, something incredible happens:
Food stops controlling you.
Social events become enjoyable again.
Your energy stabilizes.
Your mood improves.
Your body transforms.
Most importantly, you prove to yourself that you can achieve your goals without sacrificing your sanity.
The perfect diet doesn't exist.
But a perfectly sustainable approach to nutrition does.
The 80/20 System works because it's built for humans, not AI.
For people with lives, cravings, and imperfect circumstances.
So here's my challenge:
Track just one day to see how it feels.
Let me know how it goes.
To end, remember this: your perfect physique is waiting.
And yes, it comes with pizza. ;)
Until next time!
Many of us are attached to other people's opinions, and it's keeping you trapped in a life you hate.
You change your personality to accommodate someone in the room with you.
You sit in silence when you should be speaking up for yourself or someone else… all because you're terrified of judgment.
And for what?
Your future self is calling.
Are you ready to pick up the pen?
