1.5 years of consistent training and protein
Never stepped into a gym in my life before 30.
After crossing 30, I decided I wanted to get fit—not for bodybuilding or anything extreme, but simply for a healthier lifestyle.
I was around 68 kg and skinny-fat when I started. I quit alcohol, started going to the gym consistently, and made sure I was getting at least ~100 g of protein every day.
Over time, I went from 68 kg to around 78 kg, while building a decent amount of muscle. I’m still working on bringing my body fat down from around 17% to below 15%, but I’m genuinely surprised by how much my body has changed.
And it's not just how I look. I started running too. I can now run 8 km continuously, something I honestly never imagined I'd be able to do. The next target is 10 km, then eventually 21 km, and maybe one day a full 42 km marathon.
One of the funniest changes is clothes. 😂
Earlier, I could buy clothes and they would just... fit. Now almost every brand I try seems like it was tailored for me. T-shirts sit properly on the shoulders, shirts fit around the arms and chest, and even regular clothes look completely different on my body.
The biggest lesson for me has been that you don't need to transform yourself overnight.
Give yourself time.
Go to the gym consistently.
Eat reasonably well.
Get enough protein.
Sleep.
Keep showing up.
If you're in your 30s and thinking you're already too late to get fit—you're not.
I started after 30, and I'm honestly glad I did.
Give yourself a year or two of consistent effort. You'll probably surprise yourself.