Introduction

Dr_HD

My Name is Hassan. I'm a 38 years old Emirati, a native Dubaian. I lived in the U.K. for 11 years - that's all my 20s. I studied medicine and then worked for a while in psychiatry before specialising in paediatrics - all while in the U.K. I came back to Dubai 8 years ago and shortly after practicing paediatrics here I decided to change my career path. I started a new business and we're doing very well with an extremely busy 7 days a week schedule. Here is my company's website: AlsayeghMedia.com, and our Instagram page is @AlsayeghMedia

In the past I've been going to the gym many times and had various personal trainers. However, only in the 18 months I started training seriously. Gradually I was able to find the time to train almost daily. The only time I stoped was in my summer holidays, few weeks after the holidays then when I had the full ACL tear in my left knee.

Starting with the new year, I have trained almost everyday, with morning fasted cardio and evening weight and cardio training - burning (during training) at least 700 calories a day and rarely ever less than this. I use Apple Watch to measure this - always in the "other exercise" mode.

I'm quite confident with my techniques in weight lifting and with the help of my doctor and physio I learned how to adapt to the ACL tear which won't need any surgical intervention. The good thing though is I've never seriously trained legs in the past but after the injury, I had to include it in my routine to strengthen my muscles and avoid surgical intervention.

As for my nutrition, I lead a very health life and I read a lot around the topic of nutrition. So I'm very aware of how to count calories, different kinds of fat, low/ high GI carbs, etc.. so I've always been very careful but not too detailed esp as my goal was to put on size and I do a lot of cardio.

Goals

My goal in my fitness journey is 6 packs at 40. That is 2 years from now.
My short term goal is to reach <10% body fat

My short term goal is to learn and be able to apply a cutting diet. My body fat % according to Fitbit's Aria scale is 12% now. Using a tape measure my neck circumference is 14.5 inch, and my waist (max) is just short of 34/33.5 inches . However, all my trousers that measure 33 are very loose. These trousers fitted me well in 1st Jan this year. My wight now is 68 kg

Recently I started cutting and calculating calories and macros using my fitness pal app.
My first week l calculated only calories, then I started logging in my macros too.
First I started with a P50/C25/F25 for a week, gradually reducing my goal from 2300 cal to 1750.
Then I switched to P40/F40/C20 as I felt a little drop in my energy while training. This macro ratio was tougher to achieve.
Today I've switched back to P50/C25/F25 for several reasons. First I'm ok with my energy, then looking at the mirror, and my weight, increasing the fat didn't really help at all. If anything it halted the progress.

My progress so far is:

2kg down.

BF% I've seen it twice 11.x but now back to 12-13. Though a single measurement is not reliable but I look usually at the trend over longer period of time.

More muscle definition: obliques/ abs/ vicious heads/ triceps.

More vascularity in my arms

Diet

As for my diet, I hardly ever cook.

I use fueluplife.com for my breakfast and dinner on most week days. Lunch depending on where I am as I have meetings all over Abudhabi, Dubai and Sharjah. If I can I'd always order or pick up from kcal.

I have 3-5 meals a day.

SUPPLEMENTS

I only use whey protein supplements and I'm not keen on trying anything else.

Training Schedule

Sun- Thur (twice daily)

Daily morning fasted cardio (indoor cycling) 30-60 minutes depending on how busy I am

Evening (mostly 9pm): at least 70 minutes:
5-10 min cardio. 50-60 weight. 15-30 cardio

Sun: Chest
Mon: Back
Tues: Arms
Wed: Legs & Shoulders OR break
Thur: (if Wed was break:Legs & Shoulders) OR chest & back

Fri / Sat: (once daily)

Whatever I feel like.
Sometimes I'd do cardio only.
Other times I'd do les mill body pump: https://youtu.be/zU_0XrdO3wo
If I did legs on Wed, sometimes I do legs again on Saturdays.


When people ask me how I can train daily and lead a very busy work life. My answer is simple: 3 things:

Netflix
iPad mini with a monthly 50GB data
Wireless headsets - Apple's AirPods

I watch Netflix throughout my training so it's never boring!

Attached is a snapshot of my weight / body composition over the last few years using Fitbit's Aria scale.

3rdof7sisters

Congratulations on having a solid plan!
I wish I was as well organized.
Best of luck to you!

IVMay

Hi Hassan. I commend you on your well planned out goals and great motivation.
I also studied medicine - first at Oxbridge and then with the 3rd year moved to St George's Medical School as is customary; in London to finish off. I also wanted to go into psychiatry but ended up going into anaesthetics. Should obtain my CCT with ACCS for a dual with intensive care shortly for my consultancy - although in London obtaining a permanent position as a consultant is a nightmare, as you know but I hear Lincolnshire/Boston is quite easy but something tells me I don't want to live there... heh. Future plans entail a pain management practice. Hopefully I'll not be too old by the time that happens.... heh. 33 this year and *still* feel like a part time student. Should have gone into general practice or dentistry. People I went to school with ended up going into general and are completely content now (well, in terms of stability, life, progress anyway)

Glad you got out of it, to be completely frank and went into business for yourself. You seem to be doing well and have good focus. Keep us updated with your plans.

cassandrarodriguez89

You sound very intelligent! You practice what you preach. The doctors I know that eat healthy and exercise end up healthier and smarter later in life. Do you give fitness advice?

BedsideTableKangaroo

damn you're organized. good luck!

Dr_HD

cassandrarodriguez89 wrote: »

You sound very intelligent! You practice what you preach. The doctors I know that eat healthy and exercise end up healthier and smarter later in life. Do you give fitness advice?

I'm not an expert but I can help.

Dr_HD

IVMay wrote: »

Hi Hassan. I commend you on your well planned out goals and great motivation.
I also studied medicine - first at Oxbridge and then with the 3rd year moved to St George's Medical School as is customary; in London to finish off. I also wanted to go into psychiatry but ended up going into anaesthetics. Should obtain my CCT with ACCS for a dual with intensive care shortly for my consultancy - although in London obtaining a permanent position as a consultant is a nightmare, as you know but I hear Lincolnshire/Boston is quite easy but something tells me I don't want to live there... heh. Future plans entail a pain management practice. Hopefully I'll not be too old by the time that happens.... heh. 33 this year and *still* feel like a part time student. Should have gone into general practice or dentistry. People I went to school with ended up going into general and are completely content now (well, in terms of stability, life, progress anyway)

Glad you got out of it, to be completely frank and went into business for yourself. You seem to be doing well and have good focus. Keep us updated with your plans.

Thanks. Changing my career path want easy but I'm glad I was able to get out of Medicine. I will surely keep updating my status - hopefully until I reach my goal.