Aged 35, this individual altered three key aspects for successful fat burning and muscle building.
General Practitioner, Simon Doyle, Overhauls Physique in Three Months with Full-Body Workouts, Protein Goals, and Modified Portions
A London-based doctor, Dr. Simon Doyle, has altered his appearance drastically by adopting full-body workouts, smaller meal portions, and a protein objective. Doyle, aged 35, had maintained a regular fitness regimen until a shoulder injury compelled him to forgo gym visits for over a year. He acknowledged that the change was gradual, only becoming noticeable when he realized, "I don't look like I used to."
Doyle aimed to strengthen his body and build muscles while reducing body fat to attain a leaner, more defined physique. In February, he collaborated with personal trainer Adam Enaz, a specialist in helping men in their 30s and 40s enhance muscle and decrease fat.
Enaz assisted Doyle in optimizing his training and nutrition for over three months without demanding additional gym time or rigorous dietary limitations. Doyle affirmed, "I kept my usual routine but got more out of it." Through some simple adjustments, he managed to decrease his body fat percentage from an estimated 19% to 10%, as measured by a smart scale.
Saving Time with Full-Body Workouts
Initially, Doyle dedicated approximately an hour to the gym, five days a week, focusing on specific muscle groups. However, his training was less productive than the full-body workout sessions he began in its place, which combined exercises in a more time-efficient manner. Doyle also adopted supersets—alternating two exercises without taking a break, such as bench press and rows or push-ups and pull-ups—to further streamline his workouts.
Doyle emphasized the importance of completing his workout within 50 minutes due to his demanding work schedule. He expressed that he utilized his downtime to exercise different muscle groups.
Fueling Muscle Growth with Weight Gain
Doyle monitored his workouts to progress by adding more weight to his lifts. Typically, he executed three sets per exercise and completed no more than 12 reps per set. If he succeeded in completing all 12 reps, he increased the weight to make the exercise more challenging.
This progressive overload technique facilitates muscle growth, the approach suggests that Doyle was able to break through a plateau by increasing the weight of the first set even if he couldn't lift heavier for all three sets. "You really have to track it to make sure you don't hit a plateau," he said.
Achieving a Balanced Diet for Lean Muscles
Before working with Enaz, Doyle admitted that training diligently at the gym but struggled to alter his body composition. He now attributes this to a lack of attention to his diet. "I've always focused so much on training, and while that's important, it's completely pointless without proper nutrition," Doyle revealed. "What I lacked was accurately estimating my portions."
Doyle's revised approach involved weighing his food, maintaining a caloric deficit, and consuming a daily protein goal aligned with recommended levels for optimal weight loss and muscle gain. A day of his balanced diet includes:
- Breakfast: Overnight oats with banana, peanut butter, and kefir
- Snack: Protein bar
- Lunch: Mixed vegetables and chicken with marinade
- Afternoon snack: Greek yogurt
- Dinner: Chicken fajita bowls with brown rice
Through this consistent routine, Doyle allows occasional indulgences but remains dedicated to his new eating habits, "I'm not too adventurous with meals during the week, but I indulge a bit on weekends," he says.
Sources:[1] Sharp, L. (2020). The Time-Saving Benefits of Full-Body Workouts. Healthline.[2] Hagan, T. (2021). How to Lose Body Fat and Build Muscle. Healthline.[3] Wilson, G. J., & Collier, F. R. (2003). Full body training may be superior to body part split training for increasing strength, body mass, lean body mass, and muscle thickness in resistance-trained individuals. Journal of Strength and Conditioning Research, 17(3), 434-442.[4] Helms, E., Aragon, A. A., Freston, J., et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 43.[5] Smith-Ryan, A. E., et al. (2015). A systematic review of caloric and macro-nutrient intake for athletic performance in distance running. Journal of the International Society of Sports Nutrition, 12(1), 38.
- Doyle, in collaboration with personal trainer Adam Enaz, optimized his training and nutrition, emphasizing full-body workouts, reduced meal portions, and a protein objective to achieve a leaner physique.
- When it comes to fueling muscle growth, Doyle implements progressive overload techniques, focusing on exercises like supersets and ensuring tracking of his progress to avoid hitting training plateaus.
- Recognizing the importance of proper nutrition, Doyle attributes his body transformation to a balance of nutrition and exercise, including a revised approach to portions, consuming protein aligned with recommended levels, and following a meal plan containing foods like overnight oats, protein bar, mixed vegetables, Greek yogurt, and chicken fajita bowls.
