UK doctor · lifetime natural
4am. End of a night shift.
Twelve-hour shifts, nights and on-calls in A&E. This is where my training plan had to fit.
Your rota isn't the problem.
You don't need more hours. You need a plan built for the ones you have: 45-minute sessions, steps on the busy weeks, and food that works on a meal deal.
112 kg to 7% body fat.
I was the heavy one in my family. Seven years later I'm 89.5 kg at 7% body fat on a DEXA scan, still working shifts. I'll show you how I did it.
The proof
Same person. Same busy life.
- Start
- 112 kg
- Leanest
- 89.5 kg
- Body fat
- 7% DEXA scan, Sep 2026
- Natural
- 7 yrs no steroids, no TRT
Why listen to me
I was "the fat one" in my family. Medicine taught me to fix it properly.
Cheat days, hours of cardio, crash diets: I tried them all. What worked was tracking calories, hitting a real protein target and a deficit I could live with, then fitting training around whatever shift I was on.
- Age 20Started lifting at 112 kg. Form mistakes and yo-yo dieting.
- Med schoolSix locked-in weeks one summer. Came back looking different.
- PlacementsTrained before 7am or after 8pm. Four to five cut and bulk cycles.
- 2026A&E doctor. 89.5 kg at 7% body fat, still natural.
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Four questions. It tells you whether to ask a question, follow the 12-week plan, or apply for coaching.
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The shift-proof calculator
The same numbers I set for myself and my clients: a small deficit you can live with, a real protein target, and an eating window that fits your rota.
Daily targetsDr. Charles method
2,560kcal a day
Maintenance about 2,810 kcal. Start 250 below it and hold it.
- Protein
- 195 g 1 g per lb · about 50 g × 4 meals
- Fat
- 70 g 25% of calories
- Carbs
- 290 g the rest
- Steps
- Aim for 10,000 a day
- Eating window
- Count the full 24 hours, not the calendar day
- Shift tip
- On swap days, plan protein first: a meal deal with a protein drink, wraps, Greek yoghurt.
- If you stall
- Change one thing a week: hold the deficit, then add steps, then trim calories, then one 30-minute low-intensity cardio session.
An estimate for healthy adults, not medical advice. If you're pregnant, have a medical condition or a history of disordered eating, speak to your GP first.
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Ask Dr. Charles
- One question about training, food or fat loss
- Answered by DM or in a future video
£19 launch price
Strong Between Shifts
- 37-page, 12-week plan for busy beginners
- 3 to 4 sessions a week, 45 to 60 minutes
- My real meal boxes, shopping list, 28 exercise demos
1:1 · application only
Executive Physique coaching
- Calories, split and stall plan built for your rota
- Weekly check-ins and adjustments
- Starts with a free 15-minute call
Free 15-minute call
Talk it through with me first.
We'll look at your rota, your goal and what's stopped you before. If coaching isn't the right fit, I'll tell you what is.
Intake form
Tell me where you're at.
About three minutes. I read every one myself and reply within 48 hours.
Dr. Charles · Referral & intakeConfidential
Questions people ask.
Is this medical advice?
No. I'm a doctor, but coaching is fitness and nutrition education. I won't diagnose or treat anything. If something sounds medical, I'll tell you to see your GP.
Who is coaching for?
Beginners and intermediates with full-time jobs or hard degrees (medicine, law, finance, consulting) who've tried before, fallen off, and want to commit properly this time.
Who isn't it for?
Advanced lifters who already know what works for them, people chasing powerlifting totals, and anyone under 18.
What if I work nights or on-calls?
That's the point. Your plan gets a training window for each shift pattern and a fallback for weeks with no gym: steps, and a calorie target that still works.
Do I have to give up my home food?
No. We fit it in. Nigerian food was the hardest part of my own cut, so I've had to work this out myself.
What happens after I apply?
I read it and reply within 48 hours by DM or email. If coaching looks like a fit, we book a free 15-minute call.