How an extremely busy man lost nearly half his body fat in 3 months without strict diet or long gym sessions

When you think of a General Practitioner, the image that comes to mind is someone constantly juggling patients, prescriptions, and pressure. Dr. Simon Doyle, 35, fit that description perfectly. But hidden behind the white coat was a personal frustration—one many working professionals can relate to. After a shoulder injury sidelined his workouts for over a year, Doyle found himself out of shape, disconnected from his reflection in the mirror. “It happens gradually. You don’t notice until you think, ‘I don’t look like myself,’” he confessed in an interview with Business Insider.

No More Wasted Hours at the Gym

Unlike fitness influencers or bodybuilders, Doyle didn’t have the luxury of time. His mornings were tight, his schedule packed. Yet, in just three months, he dropped his body fat from 19% to a lean 10%. How? By ditching his old routine of isolated muscle workouts and embracing full-body sessions. His trainer, Adam Enaz, helped him restructure his one-hour gym habit into something smarter, not longer. Supersets became Doyle’s new best friend—pairing exercises like chin-ups and dips to maximize muscle activation in minimal time. “It’s important for me to be able to get the workout done in 50 minutes,” he said.

The Secret Sauce: Lift Heavier, Not Longer

One of the pivotal changes came from something surprisingly simple: keeping track. Doyle began logging his lifts, aiming to increase weights incrementally. This method, known as progressive overload, is a well-established principle that signals muscles to grow. In the past, he’d plateau at a certain weight. Now, with Enaz’s guidance, he tackled that head-on. Even if he could only manage a few reps at a higher weight, it was enough to kick-start new gains.

Forget Starving—Just Get the Portions Right

But perhaps the most transformative shift came in the kitchen. Like many health-conscious people, Doyle ate clean and prepped meals. The catch? He never tracked how much he ate. “What was missing was that I was getting the portions all wrong,” he admitted. Under Enaz’s plan, Doyle began eating in a calorie deficit and targeted 138 grams of protein daily—about 0.9 grams per pound of body weight.

Doyle explained that maintaining a consistent routine during the week helps him stay on track with his eating habits while still allowing room for occasional indulgences.

His daily menu was practical, satisfying, and realistic: overnight oats with banana and peanut butter for breakfast, protein bars and Greek yogurt as snacks, and balanced meals like chicken fajita bowls for dinner. The result wasn’t just visible in the mirror but felt in his energy and strength. And yes, weekends still had room for indulgences. “I do treat myself,” he smiled, “I just think it through a little more rather than deny myself.” Rather than completely denying himself the things he enjoys, he prefers to approach these treats with a bit of planning and mindfulness. This balanced strategy allows him to satisfy cravings without feeling like he's straying too far from his overall goals.

Small Tweaks, Big Results

What makes Doyle’s journey stand out is its relatability. No crash diets. No two-a-day workouts. Just smart, efficient choices that respected his time and profession. His transformation is proof that even those with demanding careers can reclaim their fitness—one full-body superset and portion-sized meal at a time.

For anyone feeling stuck or defeated by the idea of a complete lifestyle overhaul, Dr. Doyle’s story offers a powerful reminder: sometimes, all it takes is a few small, consistent changes to completely rewrite the narrative.

Dr. Simon Doyle’s fitness transformation proves that even with a demanding schedule, health goals are achievable through smart, sustainable choices. By shifting to efficient full-body workouts, tracking progress, and mastering portion control, he shed body fat and regained confidence without extreme routines. His approach—built on consistency, balance, and realistic habits—serves as a motivating blueprint for professionals seeking change without overhauling their lives. Small tweaks, it turns out, can yield big, lasting results.