How to track without being obsessive - Jacked Nerds Issue #017

Last week, we tackled a common but complex question: "How much protein should I eat?" We broke it down into a clear framework for calculating your daily macro targets based on your body, goals, and training volume. If you missed that issue, I highly recommend giving it a read first so today’s tips click into place.

Today, we’re taking that number and turning it into reality.

Because understanding your ideal intake is one thing. Consistently hitting it—in real life, with a busy schedule, limited food prep time, and a bit of analysis paralysis—is a whole different beast.

Let’s tame that beast.

When most people hear "track your food," their first reaction is usually some combination of dread and confusion. I get it. No one wants to feel like they’re turning their meals into a math exam.

It may feel like it, and I know people who fell into this trap, but tracking your food isn’t really about control or punishment. It’s about gaining clarity. For many people, it’s the first time they’ve been able to connect what they eat with how they feel, perform, and recover.

It turns vague goals into measurable actions, and that clarity is empowering. Just like how a business needs to track its sales to know if it’s going to hit its target, tracking your food is your way of knowing how you are progressing towards your fitness goals.

That said, you don’t need to weigh every gram or log every bite for the rest of your life. But doing it for a few days a week, for 2 to 4 weeks can be a game-changer.

It’ll help you build a habit.

Think of it like training wheels. You don’t use them forever—but they help you learn balance, awareness, and control.

It gives you an honest snapshot of what you're eating. It also helps you understand which foods move the needle on your protein intake.

Most people are surprised to discover how easy it is to under-eat protein when they’re not paying attention. They’re equally surprised by how much they over-consume other foods without realizing it.

A spoonful of peanut butter, for example, might seem like a quick protein add-on. But when you actually measure it out, that “one tablespoon” you eyeballed might be two or even three.

That’s hundreds of extra calories. Logging even a few meals helps expose these blind spots.

It highlights both the gaps in protein intake and the foods that quietly add up without delivering much nutritional value.

That said, tracking doesn’t need to be perfect. Don’t let yourself spiral because you didn’t log a drizzle of olive oil or a spoonful of pickle juice.

What matters most is capturing your main ingredients. If your diet consists of mostly real whole foods, hit your protein consistently and are mostly aware of carbs and fats, you're doing 80% of the work with 20% of the effort.

The key to smart, sustainable tracking is to treat it like a tool instead of a lifestyle. The goal ultimately is to build awareness so you can eventually eyeball portions and eat with confidence.

Start by logging everything you eat and drink for one full day. This gives you a starting point.

Then try tracking three non-consecutive days in a week: one weekday, one weekend day, and one training day. That spread gives you a realistic view of your habits.

Like I said above, don’t stress over getting it perfect. Focus on the “big rocks”—protein sources, calorie-dense foods (like oils, nuts, sauces), and starchy carbs. If you miss logging some lettuce or a splash of almond milk, that’s not going to make or break your progress.

Use whichever app you’re most comfortable with. I personally use MacroFactor for its accuracy, its large database, the clean UX and its AI feature, but MyFitnessPal, Cronometer, and MacrosFirst all work. The best tracker is the one you’ll actually use.

And if tracking a full day feels like too much, just focus on logging your protein intake. Even this partial tracking habit builds awareness fast—and makes hitting your goals far more achievable.

Instead of thinking about what you want for dinner and then adding some protein to it, start by choosing your protein first. That becomes your anchor.

If you're building a meal, the anchor is the main protein source around which everything else orbits. This is what makes logging easier, meal planning faster, and habit-building more sustainable.

Chicken thighs, ground turkey, salmon, extra-firm tofu, boiled eggs—these are all protein anchors. Choose one or two and build the rest of your plate around them.

All you need is a handful of reliable, repeatable meals that you like and can default to. If you consistently hit your protein target with just 3–5 go-to meals, you’ll get far better results than someone chasing novelty or variety without a system.

There’s a misconception that the only way to get enough protein is to start every morning with a shake and end every night with a protein bar. While those can be useful tools, they are optional.

Whole food protein sources are more satiating, offer better nutrient density, and typically leave you more satisfied throughout the day. Hitting your target with real food—lean meats, eggs, dairy, legumes, seafood—will usually lead to better adherence, digestion, and appetite control.

That said, there is a role for supplements. Protein powder can be a convenience booster when time is tight or appetite is low, especially for post-workout shakes or busy mornings. But they should supplement your habits, not substitute for them.

If you find yourself relying on more than one protein bar or shake per day, it may be time to reassess your meal planning rather than double down on snacks.

In Jacked Nerds Issue #005, I talked about how I hit 195g of protein a day without protein powder.

I also shared some high protein meals I eat on a regular basis on my IG.

Take a look 👇.

In this week’s update, I shared the principles behind phase 1 of my training program.

Take a look.

Tracking isn’t the goal. Protein isn’t the goal. The goal is strength, energy, and confidence. But these are the systems that support that goal.

So if you’re struggling to hit your protein target, start with tracking just a few meals this week. Focus on the big pieces, not the trivial ones. Build meals around protein anchors. Cook more of the ingredients that help you succeed. And give yourself permission to repeat what works.

Remember: we are building momentum and consistency, not perfection.

Catch y’all in the next one! ✌️