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 and the COMP Nutrition Method.

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

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

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

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?

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

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

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

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?

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

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

QUICK REFERENCE CHART

Fast Food Decisions

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

LEARN MORE

Understand body recomposition:

• What is body recomposition?
• How long does it take?
• 5 ways to track progress

Master the fundamentals:

• The Macro Lens - See food composition
• Calories, macros, or quality - what matters?
• 5 keys to tracking accurately
• When will I see results?

Get the tools:

• Complete Chronometer setup guide
• 21-Day STFU & EAT Plan - Free download

Understand the complete system:

• COMP Nutrition Method
• How nutrition works at DRXVE

NEED MORE HELP?

Text Coach: 832-979-9738

COMP Class: Saturdays 11:30AM - Advance booking required →
> 1st TIME Guest - Use 1st FREE Session for Access → 

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.

FOR BODY. FOR FAMILY. FOR LIFE.

THE SAVAGE LANDS 🌴

DRXVE