---
title: COMP Quick Start Guide - Fast Answers for Macro Tracking | DRXVE
description: Fast answers for tracking macros and executing COMP nutrition. Step-by-step app tutorials, quick decisions, emergency scenarios, and troubleshooting.
---

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how to track macros **FOR BEGINNERS**

# COMP Quick Start Guide

# [![DRXVE COMP Nutrition Method Small](https://drxve.com/hs-fs/hubfs/DRXVE%20COMP%20Nutrition%20Method%20Small.png?width=221&height=140&name=DRXVE%20COMP%20Nutrition%20Method%20Small.png)](https://drxve.com/comp)

## COMP QUICK START GUIDE

### Fast Answers + How-To Tutorials

**Contact:** 832-979-9738 | **Location:** The Savage Lands, Pasadena TX

---

 

**DRXVE CLIENTS:** This guide is your tactical execution tool. For the complete COMP Method philosophy and 6-stage journey framework, DRXVE members receive the full COMP Nutrition Guide as a member benefit.

**Want to understand the complete system?** Learn about [body recomposition](https://drxve.com/body-recomposition) and the [COMP Nutrition Method](https://drxve.com/comp).

---

#### PART 1: 5-MINUTE BASICS

## What Are Macros?

**Macros = Macronutrients = The three types of food that contain calories**

**1. PROTEIN (P)**

- 4 calories per gram
- Found in: Chicken, fish, beef, eggs, Greek yogurt, protein powder
- Your job: Hit your protein target DAILY (non-negotiable)

**2. CARBS (C)**

- 4 calories per gram
- Found in: Rice, potatoes, oats, bread, pasta, fruits, vegetables
- Your job: Fuel your training, control portions

**3. FATS (F)**

- 9 calories per gram (MORE THAN DOUBLE protein/carbs)
- Found in: Oils, butter, nuts, cheese, avocado, fatty fish
- Your job: Measure carefully (this is where most people blow their macros)

**Your COMP Card tells you exactly how many grams of each to eat daily.**

Example: P: 140g | C: 140g | F: 50g = ~1600 calories

**Learn more:** [How body recomposition works](https://drxve.com/body-recomposition)

---

## Why Am I Tracking?

**Because you can't improve what you don't measure.**

You think you're eating "healthy." But are you eating enough protein? Too many carbs? Way too much fat without realizing?

**Tracking gives you the Macro Lens:** The ability to SEE what food actually contains.

**Learn the Macro Lens:** [How to see food composition](https://drxve.com/macro-lens)

**The 6-Stage Journey:**

1. **LEARN** - Build foundation, understand macros
2. **STFU** - 21 days proving discipline
3. **LOCK IN** - First 12-week cycle (hardest stage)
4. **COMP CHECK** - Optional 1-2 week strategic break
5. **RUN IT BACK** - Second 12-week cycle
6. **THE CHOICE** - RECOMP, MAINTAIN, REPEAT, REVERSE, or recover from FALL OFF

**This Quick Start Guide helps you execute ANY stage.**

**You're tracking to build judgment, not to track forever.**

**Understand the complete journey:** [COMP Nutrition Method](https://drxve.com/comp)

---

## What Is Calorie Deficit?

**Calorie Deficit = Eating less than your body burns**

**Your body burns calories through:**

1. Just being alive (BMR - breathing, heart beating, brain working)
2. Moving around daily (walking, fidgeting, daily activities)
3. Training (STRENGTH, ENERGY, ABILITY sessions)
4. Digesting food (especially protein - highest thermic effect)

**If you eat LESS than total burn = Deficit = Fat loss**

**Your COMP Card calories = calculated deficit for YOUR body**

**Example:**

- Your body burns: ~2100 calories daily
- Your COMP Card: 1600 calories daily
- Deficit: 500 calories daily
- Result: ~1 lb fat loss per week (3500 cal = 1 lb fat)

**You don't calculate this yourself. Your COMP Card does it for you. Just hit your targets.**

**Deep dive:** [Calories, macros, or quality - what matters most?](https://drxve.com/calories-vs-macros-vs-quality)

---

## What About Exercise?

## Calories Burned?

**Short answer: Ignore it.** Don't add exercise calories.

 

**Here's why:**

**Your COMP Card already accounts for your training.**

When Coach calculated your macros, he factored in:

- You train 3-4X per week
- STRENGTH, ENERGY, ABILITY sessions
- Your activity level

**If you add "exercise calories" back, you're double-counting.**

**Common mistake:**

- COMP Card: 1600 calories
- Track workout: "I burned 400 calories in STRENGTH"
- Eat back 400 calories: Now eating 2000 calories
- Result: No deficit, no fat loss

**DON'T DO THIS.**

 

**Your COMP Card calories = total daily target INCLUDING training.**

Just hit your macro targets. Don't adjust for workouts.

**Exception:** If you add EXTRA activity beyond normal (ran a half marathon, spent 4 hours hiking), text Coach. He'll adjust if needed.

**Normal training? Ignore exercise calories.**

---

### PART 2: APP TUTORIAL (Step-by-Step)

## How To Log Food in Your Tracking App

**Using Chronometer as example (recommended):**

**Complete Chronometer setup guide:** [How to use Chronometer for macro tracking](https://drxve.com/chronometer-guide)

### Step 1: Open App → Click "Add Food"

- Choose meal: Breakfast, Lunch, Dinner, or Snack
- Click the meal you're logging

### Step 2: Search For Food

**Type the food name in search bar**

**Search Strategy (in order of accuracy):**

**BEST: Verified/Database Entry with Green Check**

- Look for green checkmark or "verified" badge
- These are accurate
- Example: "Chicken breast raw" with green check

**GOOD: Branded Entry**

- Actual brand name with barcode
- Example: "Tyson Chicken Breast"
- Use barcode scanner if package available

**OK: Generic Entry**

- No brand but reasonable entry
- Example: "Chicken breast cooked"
- Check if calories look reasonable

**AVOID: User-Created Entries**

- Wildly inaccurate sometimes
- Check the macros - do they make sense?
- 4 oz chicken = 35g protein is right
- 4 oz chicken = 10g protein is wrong (user error)

### Step 3: Adjust Serving Size

- Default might be "1 cup" or "100g"
- Change to YOUR portion size
- Example: You weighed 5 oz (140g)
- Change serving to "140g"

**How to change:**

- Tap serving size dropdown
- Select grams (or oz)
- Enter your exact weight

### Step 4: Confirm and Add

- Check macros look right
- P: \_\_g | C: \_\_g | F: \_\_g
- Click "Add" or checkmark
- Food is logged

**Repeat for each food item in your meal.**

---

## How To Copy Meals (The Perfect Day Method)

**Once you build one good day, copy it to save time.**

### Step 1: Build Your Perfect Day

Log one complete day that hits your macros:

- Breakfast: Hits targets
- Lunch: Hits targets
- Dinner: Hits targets
- Snack: Hits targets
- Daily totals: P: 140g | C: 140g | F: 50g ✅

### Step 2: Save As Meal

**Save Individual Meals:**

- Go to meal (Breakfast)
- Click three dots or menu
- "Save Meal" or "Remember Meal"
- Name it: "Perfect Breakfast"
- Repeat for lunch, dinner, snack

**Or Copy Entire Day:**

- Go to diary for that day
- Click "Copy" or "Duplicate"
- Select date to copy to
- Boom - entire day copied

### Step 3: Use Saved Meals

**Add saved meals to future days:**

- Click meal (Breakfast)
- "Recent" or "Meals" tab
- Select "Perfect Breakfast"
- Entire meal loads instantly

**This cuts tracking time from 15 minutes to 2 minutes.**

**Meal prep the same foods → Use same saved meals → Track in seconds**

---

## How To Save Recipes

**If you make the same recipe repeatedly, save it once.**

### Method 1: Recipe Builder

**Chronometer Recipe Builder:**

1. Click "+" or "Create"
2. Select "Recipe" or "Meal"
3. Name recipe: "Chicken Rice Bowl"
4. Add each ingredient with amounts: 
     - Chicken breast raw 140g
     - White rice cooked 200g
     - Broccoli 100g
     - Olive oil 14g
5. Set number of servings (usually 1)
6. Save recipe
7. App calculates total macros

**Now when you eat it:**

- Search "Chicken Rice Bowl" (your saved recipe)
- Add to meal
- All ingredients logged instantly

### Method 2: Quick Add From Previous Meal

If you ate it yesterday:

- Go to yesterday's meal
- Click food item
- "Add to today"
- Done

---

## How To Adjust Serving Sizes

**You weighed 5 oz chicken but app shows 4 oz default:**

### Step 1: Click On The Food Item

After adding to diary, tap the food

### Step 2: Find Serving Size Dropdown

Usually shows "1 serving" or "4 oz" or "100g"

### Step 3: Change Units If Needed

- Switch from "servings" to "oz" or "grams"
- Most accurate: Use grams
- Your food scale shows grams

### Step 4: Enter Your Exact Amount

- Type the number from your scale
- Example: 140g
- Macros update automatically

### Step 5: Save Changes

**Pro tip:** Most apps let you change serving size BEFORE adding. Faster workflow.

---

## How To Find Foods

## (Precision Strategy)

**Hierarchy of accuracy (best to worst):**

### 1. Raw/Uncooked Entries (MOST ACCURATE)

**For proteins and carbs, ALWAYS use raw/uncooked entries when possible**

Examples:

- "Chicken breast raw" NOT "chicken breast cooked"
- "White rice dry" NOT "white rice cooked"
- "Oats dry" NOT "oatmeal cooked"

**Why:** Cooking adds/removes water. Weight changes but macros don't.

**Workflow:**

1. Weigh food BEFORE cooking (raw)
2. Search "chicken breast raw"
3. Enter raw weight: 140g
4. Cook it
5. Eat it

### 2. Branded/Packaged Foods (ACCURATE)

**If food has nutrition label, use barcode scanner**

1. Click barcode icon in app
2. Scan package barcode
3. Exact product loads
4. Enter serving size from package

### 3. Whole Food Names (GOOD)

**Be specific:**

- ✅ "Banana medium" or "Banana 120g"
- ❌ "Banana" (which size?)
- ✅ "Avocado 1/4 avocado"
- ❌ "Avocado" (whole? half?)

**More specific = more accurate**

### 4. Restaurant/Chain Foods (OK)

**Chain restaurants have entries:**

- "Chipotle chicken bowl"
- "Chick-fil-A grilled nuggets 12 count"
- These are reasonably accurate

**Local restaurants:**

- Estimate using similar chain entry
- Or break down into components (see next section)

### 5. Generic/Homemade (LEAST ACCURATE)

**Avoid entries like:**

- "Homemade lasagna" (whose recipe?)
- "Mom's meatloaf" (what's in it?)
- "Stir fry" (what ingredients?)

**Instead: Break it down into components**

---

## How To Break Down Complex Meals

**You ate grandma's casserole. Now what?**

### Strategy: Estimate Components

**Don't search "casserole" - break it down:**

**Example: Chicken and Rice Casserole**

**What's in it (estimate):**

- Chicken: ~6 oz
- Rice: ~1 cup cooked
- Cheese: ~2 oz
- Cream of chicken soup: ~1/4 cup
- Vegetables: ~1 cup

**Log each component separately:**

1. Chicken breast cooked - 6 oz
2. White rice cooked - 200g
3. Cheddar cheese - 56g
4. Cream of chicken soup - 60g
5. Mixed vegetables - 100g

**Total macros = sum of components**

**Your estimate doesn't have to be perfect. Track your best guess.**

---

### Strategy for Restaurant Meals

**You ate chicken parmesan at Italian restaurant:**

**Break it down:**

- Chicken breast: 6 oz (estimate visually using palm)
- Pasta: 1.5 cups cooked (estimate using hand portions)
- Marinara sauce: 1/2 cup
- Mozzarella cheese: 2 oz (thick layer)
- Parmesan cheese: 1 tbsp
- Olive oil (for cooking): 1 tbsp

**Log each separately with estimates**

**Better to track imperfectly than not track at all.**

**Master tracking accuracy:** [5 Keys to tracking calories & macros accurately](https://drxve.com/tracking-calories-macros-accurately)

---

### PART 3: QUICK DECISIONS (IF-THEN GUIDE)

## Still Hungry? Eat This

**IF still hungry after hitting your macros:**

**THEN Option 1: Cucumbers + Tajin**

- Zero impact on macros
- Crunchy, satisfying
- Unlimited

**THEN Option 2: Extra Protein**

- Chicken breast (plain)
- Egg whites
- Protein shake
- ~25g protein = ~100 calories
- Worth it for satiety

**THEN Option 3: More Vegetables**

- Steamed broccoli
- Salad (no dressing)
- Peppers, celery
- Volume without calories

**THEN Option 4: Water First**

- Drink 16 oz water
- Wait 10 minutes
- Still hungry? Then eat Option 1, 2, or 3

**DON'T: Go off plan completely. Choose one of the above.**

---

## Over Calories Today? Do This

**IF you went over your calorie target:**

**THEN Step 1: Track It Anyway**

- Don't hide from the data
- Log everything you ate
- Own the number

**THEN Step 2: DON'T Try To "Make Up For It"**

- ❌ Cut 500 calories tomorrow (too aggressive)
- ❌ Do extra cardio to "burn it off"
- ❌ Skip meals the next day

**THEN Step 3: Get Back On Plan Next Meal**

- Not next Monday
- Not tomorrow
- Next meal

**THEN Step 4: Learn From It**

- Why did you go over?
- Social situation?
- Didn't prep food?
- Weekend derailed you?
- Fix the system, not just the day

**One meal ≠ ruined day**  
**One day ≠ ruined week**

**Weekly average matters more than one day.**

---

## Forgot To Track One Day? Do This

**IF you forgot to track an entire day:**

**THEN Option 1: Backtrack From Memory (Same Day)**

If you remember what you ate:

- Log it before bed (estimates are fine)
- Something tracked \> nothing tracked
- Doesn't have to be perfect

**THEN Option 2: Move On (Next Day)**

If you can't remember or it's past:

- Don't backtrack (waste of time)
- Start fresh today
- Track today perfectly
- One missed day won't ruin everything

**THEN Step 3: Set Up Prevention**

Why did you forget?

- Set app reminders (breakfast, lunch, dinner)
- Move app icon to phone home screen
- Pre-log your day in morning (then you won't forget)

**Missing one day in 90 days = 98.9% consistency. You're fine.**

---

## No Time To Track? Do This

**IF you're too busy to track today:**

**THEN Quick Option 1: Track Just Protein**

- Count protein grams only
- Hit your protein target
- Estimate everything else reasonable
- Better than nothing

**THEN Quick Option 2: Use Saved Meals**

- If you prepped and ate same meals as yesterday
- Copy yesterday's entire day
- Takes 30 seconds
- Done

**THEN Quick Option 3: Take Photos Only**

- Take photos of every meal
- Post in COACH APP
- Track later tonight when you have time
- At least there's visual accountability

**THEN Long-Term Fix: Pre-Log**

If you're always "too busy":

- Pre-log entire day in the morning
- Takes 5 minutes once
- Eat what's logged throughout day
- No tracking needed in the moment

**If you genuinely don't have 5 minutes/day to track, you're not ready for deficit yet.**

---

## Skipped Breakfast? Eat This (AM WIN)

**IF you skipped breakfast or woke up late:**

**THEN Quick Protein Options (Under 5 Minutes):**

**Option 1: Protein Shake**

- 1 scoop protein powder
- Water or unsweetened almond milk
- Shake and go
- ~25g protein, ~120 calories
- 2 minutes total

**Option 2: Greek Yogurt Cup**

- 1 cup 0% Greek yogurt
- Handful of berries
- ~20g protein, ~150 calories
- 3 minutes total

**Option 3: Hard Boiled Eggs + Banana**

- 2-3 hard boiled eggs (prep Sunday)
- 1 banana
- ~18g protein, ~250 calories
- 2 minutes total

**Option 4: Premier Protein Shake (Pre-Made)**

- Grab from fridge
- 30g protein, 160 calories
- 30 seconds total

**Option 5: Protein Bar + Coffee**

- Grab and go
- Choose bar with 15-20g protein minimum
- ~20g protein, ~200 calories
- 1 minute total

**DON'T skip breakfast completely. Hit your protein target even if rushed.**

---

## Want Sweets? Here's Your Options

**IF you're craving something sweet:**

**THEN Low-Calorie Sweet Snacks (Track These):**

**Option 1: Fiber One 70 Calorie Brownies**

- 70 calories, satisfying
- Fits most macro plans
- One per day

**Option 2: Halo Top Ice Cream**

- 280-360 calories per PINT
- 20g protein per pint
- Measure portion (1/2 cup = reasonable)

**Option 3: Built Bars**

- 110-130 calories
- 15g protein
- Tastes like candy bar

**Option 4: Sugar-Free Jello**

- 10 calories per cup
- Literally unlimited

**Option 5: Greek Yogurt + Berries + Stevia**

- 0% Greek yogurt (protein)
- Frozen berries
- Stevia or zero-calorie sweetener
- Mix = tastes like dessert

**Option 6: Rice Cakes + PB2 + Sugar-Free Jam**

- Rice cakes (15 cal each)
- PB2 powdered peanut butter (25 cal per tbsp)
- Sugar-free jam (10 cal per tbsp)
- Sweet, filling, low calorie

**Option 7: Protein Shake as "Milkshake"**

- Chocolate protein powder
- Ice
- Unsweetened almond milk
- Blend thick
- Tastes like milkshake

**DON'T eat entire pint of regular ice cream. Choose one of the above and TRACK IT.**

---

## Need More Protein? Use These 3 Tactics

**IF you're struggling to hit your protein target:**

---

### TACTIC 1: Build Your Plate Protein-First

**Order of operations when building any meal:**

1. **Protein on plate FIRST** 
     - Guarantees protein is secured
     - Chicken, fish, beef, eggs - whatever your protein is
2. **Vegetables SECOND** 
     - Fill remaining space with veggies
     - At least 1 fist, ideally 2 fists
3. **Fat source THIRD** 
     - Choose ONE (cheese, avocado, oil, butter)
     - Measure carefully
4. **Starchy carb LAST** 
     - Rice, potato, pasta
     - Whatever space is left

**Why:** Protein first = non-negotiable. Carbs first = protein becomes afterthought.

---

### TACTIC 2: Double Down On Protein Servings

**Whenever you're eating protein, get an extra serving:**

**At restaurants:**

- Menu says 2 eggs → Order 3 eggs
- Standard burger → Order double meat
- 2 tacos → Get 3, eat meat from the third
- Small protein portion → Ask for extra

**At home:**

- Recipe calls for 4 oz → Cook 6 oz
- Making eggs → Add one more than planned
- Meal prep → Make extra, save for later

**Result:** Extra 2 oz per meal = extra 15-20g protein = 45-60g daily boost

---

### TACTIC 3: Power Up With Protein Shakes

**Easy 40-80g protein boost:**

**Timing options:**

**Option A: Breakfast Shake**

- With or after breakfast
- +25-40g protein

**Option B: Before Bed Shake**

- 30-60 min before bed
- +25-40g protein

**Option C: BOTH (If struggling to hit targets)**

- Breakfast + Before bed
- +50-80g protein daily
- Game changer

**Example:**

- Target: 150g protein
- Food: 90g (30g × 3 meals)
- Deficit: 60g short
- Solution: 2 shakes = 60g = target hit ✅

---

### THE CATCH: Stay Within Total Calories

**CRITICAL: Don't blow your calorie target chasing protein.**

Your COMP Card gives you BOTH:

- Total calories: 1600 (or your number)
- Protein target: 140g (or your number)

**Priority:**

1. Hit total calories FIRST (within 50 cal)
2. Hit protein target SECOND (within 5g)
3. Get carbs/fats close

**WRONG:**

- 2000 calories, 180g protein (over calories = no fat loss)

**RIGHT:**

- 1580 calories, 145g protein (hit both = results) ✅

**Use the 3 tactics to hit protein WITHOUT blowing calories.**

---

## At A Party? Use This Strategy

**IF you're going to a party/social event:**

**THEN Pre-Event Strategy:**

**Step 1: Eat Before You Go**

- Eat your planned meal BEFORE party
- Hit protein target before leaving
- Show up not starving

**Step 2: Bring Protein Snacks**

- Protein bar in pocket
- Beef jerky in purse
- Emergency protein if needed

**THEN During Event Strategy:**

**Step 1: Hold A Drink**

- Water bottle or diet soda
- Having something in your hand reduces eating temptation
- Sip slowly throughout event

**Step 2: IF You Eat, Choose Protein**

- Chicken skewers
- Meatballs
- Shrimp cocktail
- Deli meat roll-ups
- Avoid chips, dips, desserts

**Step 3: One Plate Rule**

- If you decide to eat
- One plate only
- Mostly protein and vegetables
- Minimal carbs/fats

**THEN Post-Event Strategy:**

**Step 1: Track What You Ate**

- Estimate portions
- Log it even if rough
- Own the data

**Step 2: Back On Plan Next Meal**

- Don't let one event derail weekend
- Next meal = back to your plan
- No "restart Monday" mentality

**One party ≠ blown weekend**

---

### PART 4: EMERGENCY SCENARIOS

## Can't Find Food In Tracker?

**IF food doesn't show up in app search:**

**THEN Strategy 1: Try Different Search Terms**

- "Grilled chicken breast" → Try "Chicken breast cooked"
- "Sweet potato" → Try "Yam"
- Add "raw" or "cooked"
- Try brand name if packaged

**THEN Strategy 2: Use Similar Food**

Can't find:

- Tilapia → Use "White fish generic"
- Jasmine rice → Use "White rice"
- Red potatoes → Use "Potato"

Close enough is fine.

**THEN Strategy 3: Create Custom Food**

Most apps let you create custom entries:

1. Click "Create Food"
2. Enter name
3. Enter macros from nutrition label
4. Save for future use

**THEN Strategy 4: Break It Down**

Can't find the exact meal?

- Break into components
- Log each ingredient separately
- Example: Can't find "chicken burrito" 
    - Log: Tortilla, chicken, rice, beans, cheese separately

---

## Don't Know What To Eat?

**IF you're staring at the fridge with no plan:**

**THEN Use This Decision Tree:**

### Question 1: "Do I have prepped food?"

**YES → Eat the prepped food**

- That's why you prepped it
- No decisions needed

**NO → Go to Question 2**

### Question 2: "Can I make a Chipotle Bowl?"

**Do I have:**

- ✅ Protein (chicken, ground meat, eggs)
- ✅ Carb (rice, potato, pasta, beans)
- ✅ Vegetables (any kind)

**YES → Make Chipotle Bowl**

- Cook protein plain
- Cook carb plain
- Add vegetables
- One fat source (cheese, avocado, oil)
- Season with zero-calorie seasonings

**NO → Go to Question 3**

### Question 3: "Do I need to eat out?"

**Check EAT Plans:**

- Whataburger guide
- Chick-fil-A guide
- Chipotle guide
- Use the guide, order what it says, track it

**Can't find EAT Plan → Order grilled protein + vegetables + plain carb**

**Get the 21-Day STFU & EAT Plan:** [Download here](https://drxve.com/eatplan)

### Question 4: "Emergency - Nothing Available?"

**Grab something quick:**

- Greek yogurt + protein shake
- Protein bar + banana
- Eggs + toast
- Deli meat + rice cakes

**Hit protein target minimum. Everything else is secondary.**

---

## Never Eaten This Much Before?

**IF your COMP Card calories feel like too much food:**

**This happens to some people (especially women coming from chronic undereating).**

**THEN Step 1: Understand Why**

Your metabolism adapted to low intake. You've been in chronic diet mode.

Now we're feeding you properly to:

- Support training
- Preserve/build muscle
- Rev up metabolism

**Understand body recomposition timelines:** [How long does it take?](https://drxve.com/how-long-does-body-recomposition-take)

**THEN Step 2: Build Up Gradually**

Don't jump straight to target calories.

**Week 1-2:** Eat 200 calories under target

- Example: Target is 1600 → Eat 1400
- Let body adjust

**Week 3-4:** Eat 100 calories under target

- Example: Target is 1600 → Eat 1500
- Continue adjusting

**Week 5+:** Hit full target

- Example: Now eating full 1600
- Body adapted

**THEN Step 3: Focus on Protein First**

If you can't hit full calories:

- Hit protein target NO MATTER WHAT
- Let carbs/fats be slightly under temporarily
- Protein is non-negotiable

**THEN Step 4: Contact Coach**

If you truly cannot eat target calories after 4 weeks:

- Text Coach: 832-979-9738
- May need to adjust macros
- Or address underlying eating issues

**"I can't eat this much" often means "I'm scared to eat this much."**

**Trust the process. Your body needs fuel to change.**

---

## Not Hungry But Need To Hit Targets?

**IF you're not hungry but haven't hit protein/calorie targets:**

**THEN Eat Anyway (With These Strategies):**

### Strategy 1: Liquid Calories

Easier to drink calories than eat them:

- Protein shake (30g protein, 150 cal)
- Smoothie with protein powder
- Fairlife milk (13g protein per cup)

### Strategy 2: Split Remaining Target

Need 40g protein left but not hungry?

- 20g now (small meal)
- 20g in 2 hours (another small meal)
- Smaller portions = easier to eat

### Strategy 3: Dense Foods

High calorie/protein, small volume:

- Greek yogurt (20g protein per cup)
- Cottage cheese
- Protein bar (20g protein, small)
- Nut butter (if you need fats)

### Strategy 4: Just Hit Protein Minimum

If you absolutely cannot eat more:

- At minimum hit protein target
- Carbs/fats can be slightly under
- ONE day won't ruin everything
- Back to full targets tomorrow

**"Not hungry" during deficit is common (your hormones adjusting).**

**Hit targets anyway. Appetite ≠ needs.**

---

## How To Track Fully Cooked Meal/Recipe

**IF someone else cooked (grandma, friend, restaurant) and you don't know what's in it:**

**THEN Estimation Strategy:**

### Step 1: Identify Main Components

Look at the plate:

- What's the protein? (chicken, beef, fish?)
- What's the carb? (rice, pasta, potato?)
- What vegetables?
- What fat sources? (cheese, oil, butter?)

### Step 2: Estimate Portions Visually

Use hand portion method:

- Protein: How many palms? (1 palm = ~5 oz)
- Carb: How many cupped hands? (1 hand = ~1 cup cooked)
- Vegetables: How many fists?
- Fat: How many thumbs of butter/oil/cheese?

### Step 3: Log Each Component Separately

Don't search "grandma's casserole"

Search and log:

- Chicken breast cooked - 6 oz (estimate)
- White rice cooked - 1 cup (estimate)
- Cheddar cheese - 2 oz (estimate)
- Butter - 1 tbsp (estimate)
- Mixed vegetables - 1 cup (estimate)

### Step 4: Add 10-20% Buffer For Hidden Fats

Restaurant/home cooking usually has more oil/butter than you think.

If you logged 30g fat, bump it to 35g fat to account for hidden butter/oil.

**Your estimate doesn't have to be perfect.**

**Track your best guess. Better than not tracking at all.**

**Over time, you'll get better at estimating.**

---

### PART 5: LOGGING FOOD TIPS (Quick Reference)

## 6 Tips For Accurate Tracking

### 1. Breakdown Meals To Individual Items With Best Estimate

**Don't search:**

- "Chicken burrito" (too vague)
- "Homemade casserole" (whose recipe?)
- "Stir fry" (what's in it?)

**DO search individual components:**

- Tortilla, chicken, rice, cheese, salsa
- Log each separately with estimates

---

### 2. Choose Best Alternative Food In App

**If exact food not available:**

- Use closest alternative
- Similar protein source, similar macros
- Close enough is fine

**Example:**

- Can't find "red snapper"
- Use "white fish generic"
- Macros will be close

---

### 3. Plan Ahead (Pre-Log Your Day)

**Every morning:**

- Log entire day BEFORE eating
- Breakfast, lunch, dinner, snacks all logged
- Now you know what to eat and when
- No decisions needed throughout day

**This is the #1 habit for tracking success.**

---

### 4. Know Your Blocks (Calorie Budgets)

**Think of meals like money:**

Example (1600 total daily calories):

- Breakfast block: 400 calories
- Lunch block: 450 calories
- Dinner block: 450 calories
- Snack block: 250 calories
- Total: 1550 calories (leaves buffer)

**Stay within your blocks and you'll hit targets.**

---

### 5. Calories First, Macros Second (If Needed)

**Priority hierarchy:**

**FIRST:** Hit total calories (within 50 cal)  
**SECOND:** Hit protein target (within 5g)  
**THIRD:** Get carbs and fats close (within 10g)

**If one macro is off but total calories are right:**

- You're fine
- Don't stress about perfect macro ratios daily
- Weekly average matters more

---

### 6. Move App To Front Screen Icon On Your Phone

**If app is buried in folder:**

- You won't use it
- Out of sight = out of mind

**Put app on home screen:**

- First page
- Easy to access
- See it every time you open phone
- More likely to track

---

### PART 6: SCORECARD & ACCOUNTABILITY

## Where To Find Your Nutrition Scorecard

**Your tracking app shows your daily scorecard:**

### Chronometer:

- Dashboard shows "Energy Summary" with circular progress bars
- Horizontal target bars show each macro (protein, carbs, fat)
- Numbers show grams consumed vs. target for each macro
- Summary section at bottom shows daily totals

**Complete Chronometer setup:** [Full guide here](https://drxve.com/chronometer-guide)

---

## How To Screenshot and Send Scorecard

### Step 1: Navigate To Your Daily Totals

Find the screen that shows:

- Total calories for day
- Protein grams
- Carb grams
- Fat grams

### Step 2: Take Screenshot

**iPhone:** Press Side Button + Volume Up (simultaneously)  
**Android:** Press Power Button + Volume Down (simultaneously)

### Step 3: Send To Coach

**Text to:** 832-979-9738

**Message:** "Today's scorecard" or "End of day macros"

Screenshot attached

**Or post in COACH APP:**

- Add screenshot to meal photo post
- Caption: "Daily totals"

---

## View Your Daily Calories Through Macro Lens

**What is Macro Lens?**

The ability to SEE what food actually contains, not just eat it.

**Example WITHOUT Macro Lens:**

- "I ate healthy today"
- No idea of actual intake
- Guessing

**Example WITH Macro Lens:**

- "I ate 1580 calories: 145g protein, 138g carbs, 48g fats"
- Exact awareness
- Can adjust based on data

**You're building Macro Lens through tracking.**

**Over time (Stage 4+):**

- You can ESTIMATE accurately without tracking
- Look at food and know roughly what it contains
- Built through repetition

**But in Stages 1-4:**

- Track everything to BUILD the lens
- Every meal logged = building awareness
- This is how you develop judgment

**Deep dive on Macro Lens:** [Learn to see food composition](https://drxve.com/macro-lens)

---

### QUICK REFERENCE CHART

## Fast Food Decisions

| Situation | Eat This | Track As |
| --- | --- | --- |
| **Hungry between meals** | Cucumbers + Tajin | Zero impact |
| **Need quick protein** | Protein shake | 25g P, 120 cal |
| **Want something sweet** | Fiber One brownie | 5g P, 16g C, 2g F |
| **At restaurant** | Grilled protein + veggies | Estimate components |
| **Skipped breakfast** | Greek yogurt + berries | 20g P, 25g C, 0g F |
| **Still hungry** | Extra protein serving | 25g P, 100 cal |
| **Over calories today** | Get back on track next meal | Track it anyway |
| **Weekend derailed** | Saturday SAVAGERY + COMP Class | Momentum reset |

---

## Macro Math Quick Reference

**Protein:** 4 calories per gram × grams = protein calories  
**Carbs:** 4 calories per gram × grams = carb calories  
**Fats:** 9 calories per gram × grams = fat calories

**Example (1600 cal target):**

- 140g protein × 4 = 560 cal
- 140g carbs × 4 = 560 cal
- 50g fats × 9 = 450 cal
- **Total: 1570 cal** ✅

---

## Hand Portions At A Glance

| Macro | Hand Portion | Grams | Examples |
| --- | --- | --- | --- |
| **Protein** | 1 palm | 20-30g | Chicken, fish, beef |
| **Carbs** | 1 cupped hand | 20-30g | Rice, potato, oats |
| **Vegetables** | 1 fist | Unlimited | Broccoli, spinach, peppers |
| **Fats** | 1 thumb | 7-12g | Oil, butter, nuts, avocado |

---

# LEARN MORE

**Understand body recomposition:**

- [What is body recomposition?](https://drxve.com/body-recomposition)
- [How long does it take?](https://drxve.com/how-long-does-body-recomposition-take)
- [5 ways to track progress](https://drxve.com/body-recomposition-progress)

**Master the fundamentals:**

- [The Macro Lens - See food composition](https://drxve.com/macro-lens)
- [Calories, macros, or quality - what matters?](https://drxve.com/calories-vs-macros-vs-quality)
- [5 keys to tracking accurately](https://drxve.com/tracking-calories-macros-accurately)
- [When will I see results?](https://drxve.com/when-will-i-see-results-21-days)

**Get the tools:**

- [Complete Chronometer setup guide](https://drxve.com/chronometer-guide)
- [21-Day STFU & EAT Plan - Free download](https://drxve.com/eatplan)

**Understand the complete system:**

- [COMP Nutrition Method](https://drxve.com/comp)
- [How nutrition works at DRXVE](https://drxve.com/nutrition)

---

# NEED MORE HELP?

**Text Coach:** 832-979-9738

**COMP Class:** Saturdays 11:30AM - [Advance booking required](https://drxve.com/meetings/drxve/compclass) →  
\> 1st TIME Guest - [Use 1st FREE Session for Access](https://drxve.com/book) → 

**COACH APP:** Post meal photos daily for accountability

**DRXVE MEMBERS:** You receive the complete COMP Nutrition Guide (full 6-stage journey framework) as a member benefit.

---

 

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