Once an alcoholic, youth reveals how he built muscles within 3 years without surgery, steroids in viral post

A young man recently shared an inspiring story of self-discipline and transformation on the subreddit Indian Flex, proving that fitness doesn’t require shortcuts like steroids or surgery. Once trapped in a cycle of binge drinking, he turned his life around by quitting alcohol and dedicating himself to a healthier lifestyle. Standing tall at 186 cm, he transformed his physique from 63 kg to a lean 88 kg through consistent training and mindful eating.

Three years ago, his life revolved around alcohol, but giving it up became the foundation of his fitness journey. He emphasized that his goal was never about building massive muscle size but rather about achieving a balanced, athletic form. Though he still faces challenges in developing his arms, his primary aim has always been overall body symmetry and endurance.

When discussing his diet, he explained that his nutrition choices were deliberate and disciplined. He completely cut out junk food and maintained a protein intake of around 60–80 grams daily. Since his goal was to bulk up, he didn’t track calories meticulously but ensured he ate enough to support muscle growth. His daily routine typically included two large meals and two smaller ones to maintain consistent energy levels throughout the day.

His mornings began early with a pre-workout meal around 6:30 a.m., consisting of two to three bananas, overnight-soaked nuts, a spoonful of peanut butter, and a cup of coffee before hitting the gym. After his workout at 8:30 a.m., he refueled with a shake made of flavored whey, oats, milk, creatine, fruit, and chia seeds. Lunch at noon included two to three rotis, curd, a bowl of boiled chickpeas drizzled with olive oil, vegetable curry, and an omega-3 supplement. In the evening, around 5 p.m., he enjoyed a multigrain sandwich with cheese and peanut butter, while dinner at 8 p.m. mirrored lunch with paneer and salad. Before sleeping at 10:30 p.m., he drank warm milk with a pinch of cinnamon.

He admitted that his routine wasn’t always perfect—busy workdays sometimes led to skipped meals—but consistency and patience paid off. Despite struggling with sleep, he highlighted its importance as a key pillar of progress, alongside proper nutrition and discipline. His transformation stands as a testament to what commitment and a clean lifestyle can achieve.