The 80/20 Nutrition Protocol and Why You Should Go All in On Reaching Your Goals - Barbell Shrugged w/ Anders Varner, Doug Larson, and Travis Mash — Barbell Shrugged #433
Barbell Shrugged
Doug Larson
4.7 • 2.8K Ratings
🗓️ 8 January 2020
⏱️ 84 minutes
🧾️ Download transcript
Summary
The 80/20 Nutrition protocol is the most overused saying in nutrition. It works, but you have to earn it, understand the mechanics of macros, and then you can grow into an 80/20 protocol, not start there.
Step 1: Find maintenance calories.
Step 2: Find the minimum amount of protein you need to build muscle.
Step 3: Find the minimum amount of carbohydrate you need to sustain energy
Step 4: Find minimum amount of fat you need for function, muscle repair, and energy.
Step 5: Fill in the remaining calories with whatever you want without constantly going over maintainance.
You have to earn an 80/20 lifestyle, not start there.
What is the 80/20 nutrition protocol.
Why most people fail using it.
Why you need to commit in order to be successful
The goal is to go all in and own your decisions
Why people struggle betting on themselves
And more…
TRAINING PROGRAMS
One Ton Strong - 8 Weeks to PR your snatch, clean, jerk, squat, deadlift, and bench press
20 REP BACK SQUAT PROGRAM - Giant Legs and a Barrell Core
8 Week Snatch Cycle - 8 Weeks to PR you Snatch
Aerobic Monster - 12 week conditioning, long metcons, and pacing strategy
Please Support Our Sponsors
“Save $20 on High Quality Sleep Aid at Momentous livemomentous.com/shrugged us code “SHRUGGED20” at checkout.
US Air Force Special Operations - http://airforce.com/specialops
Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged
----------------------------------------------------------------
Show notes at:
http://www.shruggedcollective.com/bbs-tmash
----------------------------------------------------------------
► Subscribe to Barbell Shrugged's Channel Here
► Subscribe to Shrugged Collective's Channel Here
http://bit.ly/BarbellShruggedSubscribe
📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here-
http://bit.ly/BarbellShruggedApple
http://bit.ly/BarbellShruggedStitcher
Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals. Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since.
Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.
We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.
Find Shrugged Collective and their flagship show Barbell Shrugged here:
SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes
WEBSITE ► https://www.ShruggedCollective.com
INSTAGRAM ► https://instagram.com/shruggedcollective
FACEBOOK ► https://facebook.com/barbellshruggedpodcast
TWITTER ► http://twitter.com/barbellshrugged
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Today we're going to learn how to eat |
| 0:02.8 | Not too long ago. I made an Instagram post about the 80 20 nutrition protocol and how you are probably |
| 0:08.5 | Not going to have success |
| 0:11.1 | That is the first nutrition protocol that you are going to follow in your life |
| 0:16.3 | Before we get into the show today |
| 0:18.0 | We have to talk about the 80 20 nutrition protocol and how to properly do it. It's not the 80 20 nutrition protocol |
| 0:25.9 | That is the problem. It is the stage which you find the 80 20 nutrition protocol that is going to cause you all the problems |
| 0:33.6 | You see the people that are on social media or the people that are writing articles or the people that are telling you |
| 0:39.4 | To follow the 80 20 nutrition protocol |
| 0:42.7 | Have been tracking their macros and studying nutrition their entire lives or the better part of five to ten years to the point where they become |
| 0:51.7 | influential |
| 0:52.7 | And the way that they do this is they start out |
| 0:57.1 | Trying to have a better relationship with food. They find a diet and they take it all the way to the end |
| 1:03.2 | It could be macros. It could be paleo. It could be keto |
| 1:06.5 | It could be any entry point into the nutrition world that gives them a handle on how to eat better and what happens is |
| 1:15.6 | They take it as far as they can and then they stop seeing results |
| 1:20.3 | They plateau just like all of us you get to a point where there's a lot of diminishing returns where you just eat you eating another |
| 1:27.5 | Chicken breast doesn't make a difference |
| 1:30.6 | What they do is they find another thing so they maintain their 100% |
| 1:36.5 | Paleo-ness, but then they add on macros so now they're eating perfect paleo and |
| 1:42.0 | They're tracking all of their macros to make sure they have the perfect amount of protein carbs and fat every single day |
| 1:47.4 | Add it up directly to a perfect amount of |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Doug Larson, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Doug Larson and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2025.