Procedure

1. Assess and Initialize (Week 1: Awareness Phase)

   • Set the primary goal to "Baseline Data Collection."
   • Instruct the user to log every meal and snack without changing current eating habits.
   • Overload Requirement: Use search_meals or barcode scanning via the interface for all packaged goods to replace memory-based logging.
   • Coaching Cue: "Don't change what you eat; change how you record it."
   • Use remember to track logging consistency (target: 7/7 days).

2. Introduce Primary Target (Week 2: Calibration Phase)

   • Calculate protein requirements ($1.6\text{--}2.2\text{g/kg}$ of body weight) using compute_macros.
   • Update the user's focus using set_user_macro_targets specifically for protein; keep other macros as secondary.
   • Overload Requirement: Move from "eyeballing" portions to using volume-based tools (measuring cups/spoons).
   • Coaching Cue: "Protein is your anchor. Hit this number first, and let the others fall where they may."
   • Monitor adherence within a $\pm 10\text{g}$ range.

3. Full Precision Integration (Week 3: Refinement Phase)

   • Prescribe full macronutrient targets (Protein, Carbs, Fats) based on the user's profile.
   • Overload Requirement: Require the use of a digital food scale (grams) for high-density items like fats and grains.
   • Coaching Cue: "Plan the win. If it's in the app before it's in your mouth, you've already won the day."
   • Observe variance targets of $\pm 5\text{--}10\text{g}$ across all three macros.

4. Strategic Sustainability (Week 4: Consolidation/Deload Phase)

   • Shift from absolute targets to target ranges (e.g., $\pm 10%$ of total targets) to reduce psychological fatigue.
   • Overload Requirement: Practice "pre-logging" the entire day in advance to ensure targets are hit proactively.
   • Efficiency Instruction: Encourage using copy_meal or saved templates for frequent meals to reduce technical friction.
   • Coaching Cue: "Perfection is the enemy of consistency. Focus on the weekly trend, not the individual gram."

5. Review and Maintenance

   • At the end of day 28, assess subjective stress levels regarding logging.
   • Verify if the user is maintaining a "neutral, non-dieting approach" (the 80/20 rule).
   • Review database integrity by cross-referencing user-generated entries with physical labels where discrepancies occur.