My client, Katerina, literally reminds me that I don't even lift, at every single check-in.
We have been living in a steady recomp phase for about 19 weeks.
We started at 1784 calories per day, with 500 calories cardio per week, and now we're at 2200-2400 calories per day and 500 cals cardio per week. Why the range? I'll explain in a second.
We've dropped an insignificant amount of bodyweight(1-2lbs), but we've made a significant change in composition.
The reason she has a caloric range right now(2200-2400), is because a few weeks ago she moved to Italy and apparently the foods don't register in her tracking app.
She was in a new country, with no ability to track her caloric intake, no bodyweight scale, and no gym she could attend regularly. What did we do!? We switched to a semi-intuitive approach, where she guesstimates and consciously tracks in her head, we started using the mirror and the fit of her clothing until she could get a scale, and she did at home metabolic conditioning workouts until she got a gym membership.
We made a sub-optimal situation as optimal as possible, and she continued to progress toward her goals. Sure, maybe we slowed the train down from 100mph to 75mph, but we kept moving forward.
When I say that my protocols can be implemented under literally any circumstance, I'm not exaggerating. It is nearly impossible to have a situation we simply cannot work around.
I mean, I wouldn't be a very great lifestyle coach if I couldn't coach you toward your goals regardless of your life circumstances.
No, you don't have to eat a certain amount of meals per day. No, you don't have to train 6 days a week, or 5, or 4, or 3, or.... You can make progress towards your goals, by implementing fitness protocols in a ratio that's optimal for YOU.
If your coach is constantly dropping superlatives like "have to," "must," "always," "never," etc, it's usually a red flag.
Think of your life as a giant puzzle, and fitness being a piece within it. Not the other way around.