Busy doc with plenty of church and family responsibilities. Got up to about 220.

Religiously track calories and weigh food. Using an app like MyFitnessPal and being super honest about it is critical. Don't cheat (as in not recording what you're actually eating).

My macro split was 40% protein, 35% fat and 25% carbs. Definitely shoot for plenty of protein my goal was 1 gram per pound of body weight every day.

Lift heavy with compound exercises. I use an app called Wendler 5/3/1. it's only four core lifts: squats, bench, deadlift and overhead press. I just do these in my basement.

Monday: squats and bench
Tuesday: deadlifts and overhead press
Wednesday: rest
Thursday: squats and bench
Friday: deadlifts overhead press

Playing a sport/doing cardio a couple times a week...my preference is basketball.

I'm now 175 and don't have to track calories anymore because my eating habits have changed.

Based on your profession, I know that you certainly have the capacity for extreme discipline, it's just a matter of putting it into practice for your health and fitness goals.

Good luck!