My 1 Year Body Transformation | Fitness Tips & Motivation

Thanks to my KZbin colleagues for the overwhelming support and for being in the video x
► Follow my Instagram: / chrismd10
► Follow me on Twitter: / chrismd10
References:
What number of reps is best for muscle gain?: www.doctorpg.org/how-many-reps...
Training to failure and muscle tone: www.acefitness.org/education-...
How I record my gameplay!: www.elgato.com/gaming/?...
Music:
0:01, 3:06 | Kings and Creatures - As The Empire Falls
1:28, 11:18 | Steerner & Tjernberg Ft. Beerg & Haal - Names (Original Mix)
2:08 | Drift Apart
2:16, 4:48 | Mitchell Broom - Redemption
3:28 | Haterade - Flyin / hateradeofficial
5:12, 6:03, 7:05, 12:55, 14:48 | Unknown Brain - Superhero (feat Chris Linton) [NCS Release] • Unknown Brain - Superh...
5:40 | Marc Madness - Mean
6:23 | Lemon Fight - Stronger (feat. Jessica Reynoso) [Champion Remix] NCS Release • Lemon Fight - Stronger...
7:56 | Defqwop - Heart Afire (feat. Strix) [NCS Release]
• Video
10:33, 13:24 | Fluex - Wings To Fly • Fluex - Wings To Fly
13:57, 16:01 | Matrix & Futurebound - Got You There ft. Zelah

[@huru3901]

I can never look at Chris again without noticing his earlobes , thanks

[@darraghking635]

Hu H same

[@jamesoxton3950]

Same

[@fionnobrien3660]

Same

[@Zolo776]

Wow same

[@niekb2800]

Why did you tell

[@jessdouglas6923]

One of the best videos you have produced

[@lostatsea101_]

For what reason?

[@shinyboss123william9]

chris said sex omg

[@bubgameslover1811]

Let’s be honest the bar was quite low to begin with

[@paolopischedda7629]

Jess Douglas why?

[@jeesjees523]

where is the bulk season??? That very low mass for one year production because u never bulked up. It should be bulk up (more mass, more strength, more muscle) and then cut (less fat, less strength, more lookin good than just a whole year dieting and low calories...)

[@lafrancetherealtor]

who else has just been binge watching workout transformations all day

[@foodreacts837]

nah i been working

[@bournemaking1768]

Hello 2 years from the future 🫡😂

[@PaceDesigns]

Summarised Tips: - Do not be put off the gym; go with a friend - Workout until you cannot do more reps (muscle hypertrophy) - Always do bench presses with friends - More reps does not require more muscle, do a slower rep overall to increase muscle contraction time - Follow a timed workout for abs - Run if you can, reduces stress - Eat out of a bowl instead of a plate - Alcohol isn't great for exercise.... - Look for foods high in satiety index - Drink tea to fill you up

[@emmaallen3294]

SO YOU WANT TO SUGGEST TO PEOPLE THAT IF YOU GO WITH A FRIEND YOU CAN EMBARESS THE TO??????

[@drake2678]

Emma Allen ???

[@thebritishgamer1383]

Drake S she’s saying that it’ll embarrass your friends........I don’t know?

[@drake2678]

The British Gamer 🤷‍♂️

[@Skizzap]

What if you have no friends

[@goatedgoat88]

The only transformation you need is that upload schedule

[@aaronlott4984]

Fax

[@TheBoneless02]

SGC AURGN facts

[@buzz1457]

IKR

[@MMZ7Z]

I am the 666 like, I am satan in disguise

[@torkeeley9590]

chat

[@masonsamuels347]

" You are still five foot two, you can't go to the gym for that"

[@Don-zh2sb]

Mason Samuels yeah we know, u dont have to quote it again

[@DigiiFox]

There are height gaining surgeries you can get. They break your legs then recast them slightly longer. You gain a couple of cm.

[@scruffy50531]

@@DigiiFox nah man just be comfortable in your own skin, it's a good pants but people who genuinely try to devalue you cause you short usually mad insecure themselves lol

[@DigiiFox]

@@scruffy50531 Yea, I know. Thought I'd just share that fun little fact.

[@andreastsorni723]

Wow no way we watched the same video

[@teddy5329]

Chris: don't bully people for not knowing how to do something, it's stupid Also Chris 2 seconds later: but do bully them for their appearance

[@blue_7625]

Chris I just wanna say that I have watched this video about 25 times (sad I know) but it has helped me become more comfortable in my body and now I go to the gym 4 days a week and couldn't be happier with how I look, you are an absolute legend and hopefully one day I could get to meet you in person. Stay awesome bro (keep us laughing)

[@shikharrohela650]

Noo bakugo doesn't need anyone's help😪😂

[@squadfilldefault5145]

That's awesome mate well done :D

[@ares4220]

Awesome dude keep going, proud of you!

[@tubztergaming5700]

Well done!

[@gregbrown4205]

How has a fifa youtuber just inspired me more than any proper fitness person has before, with all due respect to chris but you know

[@yologaming5050]

same here lmao

[@matthewsimmons2376]

Because he is relatable for you whereas fitness youtubers are always training. Compared to Chris who has just started.

[@tacticalminecraft3011]

@@finleypotter9558 are you related to Harry potter 😱

[@hornplayz8968]

Half this dudes advice is terrible

[@willdw5491]

Do you know the song 9:46

[@denvergk2508]

Congrats Chris Your Transformation Has Been Excellent And Inspiring.

[@Savixc]

Thanks

[@benwood2732]

Bum lick 😂😂

[@Savixc]

Ben Wood ?

[@denvergk2508]

Ben Wood nah mate

[@LS6272]

DO NOT READ MY PROFILE PICTURE I'm blind so I can't read your profile picture

[@josephgoebbels5255]

His last message is so true. I hope there are no major issues with your mental health Chris. You’re a very influential person in my life and I’m sure the same goes for many other people. Keep your head up because you’ll always have people who love you ❤️❤️

[@abderrahimazzouzi6924]

Who is also watching this because you are self isolated of Corona

[@jonah5473]

Me

[@mrjammecia]

Me

[@char2997]

Ye

[@TagoMago2010]

Ye

[@acosta8214]

ez likes kid

[@ajones9167]

The beginning was motivational, but then i got a Burger King ad..... and now im going to Burger King. EDIT/UPDATE: it was delicious.

[@kerna9678]

Golden

[@samsonklyve1878]

Haha feels bad

[@jjcummins2611]

funny just funny

[@kaidenbrooks9002]

Yeah I deadass got a Wendy’s ad xD

[@mr.ockster6963]

Burger King ad

[@capski9321]

This is how many times sarri is going to beat kepa 👇

[@tixxi10]

100 Subs without a vid ? Fammmmmmm

[@mikeoxlong6305]

ROFL

[@SwrveYT]

Other way around with the way he wore the trousers in that

[@kmurbi23]

I swear to god if Roy Kean or Mourinho we’re managing that team Kepa would have to get an ambulance out of Wembley

[@stekarenhd6911]

Kepa did nothing wrong

[@raymondroy3800]

0:45 that's how you know their true friends.

[@Edwin-ul2bw]

ily

[@ayglol7472]

Have u done it yey

[@ishaqshafiq4934]

My guy flopped it

[@Dave-cm3pm]

But none of that will help if ur not in caloric deficit...

[@ayoub3342]

Get up and start training

[@awlns725]

Grujan it depends. If he’s a skinny guy he needs to be in a caloric surplus vice versa

[@bendoesfifagaming2883]

Can you tell Kepa to get off the pitch please

[@adityaramesh5281]

Sarri's the one who'll be sacked unfortunately.....

[@R3NEGADE7]

Brighton are a tin pot team

[@sergej9877]

I am so triggered !!!!!!

[@Cmaj101]

Lol

[@bendoesfifagaming2883]

Joe Keeler no how dare you say that

[@maxftw7408]

I’ve only just noticed your earlobes lol I can’t unsee

[@renepointon9153]

Oh my god they are disgusting

[@majorpeg8534]

Theres literally nothing wrong with them he's self concoius about them for no reason.

[@ethanethan2060]

I don’t even see anything

[@joshclancy4675]

His ear is grand

[@BicMacAndChips1]

Mental health comment at the end was so important. Fantastic to hear that's your next goal. Well done for all the work mate and being an inspiration to so many people

[@TheseAreugly]

Chris always gives us a good laugh doesn’t he 😂😂 Edit: thanks for all the likes it’s the most I’ve ever got

[@pukey123]

Yep

[@oscarmorgan8101]

bruh dont say thanks for the likes

[@bobbymurphy5610]

Your 200th like

[@calebwood9132]

Why?

[@carolbrankin7363]

Step 1: Buy 300 under armour T-shirts Edit: Thanks for the likes

[@aseoprocky4255]

I’m getting 👇 pack abs

[@finnhollowbread2317]

Johnny good luck mate

[@travispecoraro9746]

Johnny hmmmm this seems fake

[@Joshflobjj]

Tragic Trap nope seems legit

[@Android25K]

6 pack is actually just one muscle...

[@lk7831]

ANDROID 25 No shit

[@puttugunda]

Thank you so much Chris!! You have motivated me to get in better shape.

[@idekmannn]

I'm pretty sure there's a lot more to life than being really, really, really, ridiculously good looking. And I plan on finding out what that is.

[@marcosveron5881]

There has to be if you're not (That being my case)

[@drake2678]

Good for you

[@aaaaaaaaaaaaaaaaaaa372]

It's FIFA.

[@idekmannn]

It’s a quote from Zoolander

[@eksquisite]

Its like saying "im sure theres a mountain taller than everest" without climbing everest itself for comparison, you're just saying it cause you never intend to better yourself physically, and you had to make it convenient for you

[@callum1017]

As soon as Chris pointed out his earlobes i can never look at him in the same way..

[@ManOfZonk]

SAME

[@brendontsimbas2028]

Same

[@deadly6978]

Same lmao

[@BeAPro]

SaMe

[@bryceharbertson5703]

lol the halo joke got me

[@paolopischedda7629]

Bryce Harbertson got me too 🤣💖

[@freddie4698]

Over the course of the year this has really helped thanks

[@redIroncool]

The vaccine joke aged well 😂

[@Noah-ue9sg]

Isn’t it crazy how when Chris smiles he grows a six pack

[@Clammeister003]

HaHa Yeah Man lol

[@JAke-ec9zr]

Me looking at myself in the mirror 1:58

[@paolopischedda7629]

Jake Smith beautiful haha 🤣

[@mattlilley5638]

Really great video Chris, I’m going to follow this advice and try and achieve something similar!

[@mossy7168]

I’ve actually started to go to the gym after watching this video and realise that it doesn’t matter what your body look like or if you don’t know how to do it as long you want to get your body the way u want it you will feel great

[@camhall5993]

“Looking at your body 9 times a day” Chris looks in the mirror more times a day than he uploads per year🤣

[@Lahkancookingvideo2024]

😂

[@adamedwards988]

#upload daily.

[@ikonee2877]

Lol

[@sgfinestmcminer1186]

OOF that ones gonna sting in the morning

[@realnimrod8891]

I can’t stop looking at his ear lobes now 😂

[@gurz2572]

Real Nimrod same😂

[@nickbremer8048]

Good for you man! Sick transformation 👌🏼

[@Exoidz]

this was actually one of the best workout fitness videos i have ever watched. ver informational, thanks bro!

[@ReLoadXxXxX]

a lot wrong with the vid.

[@paperswansproduction]

Tea when editing So once a month then (Thx for the like👍🏻)

[@paperswansproduction]

Obscurewinner 22 hahaha thx

[@henokalemu2604]

very underrated

[@JamieGrech]

Ross Hunter haha love it so true ;)

[@juniorglm4575]

sooooo true

[@paolopischedda7629]

Ross Hunter you’re welcome 😇💖

[@dudley0086]

1.4% of your subs are 65+? That's 63,000 Chris. You have 63,000 65+ subs.

[@samuelmcdonagh1590]

Quick maffs

[@leosilvester1905]

Dudley008 it’s probably eleven year olds saying that they are 69. Or just faking there age

[@Purzify]

I made this account with my birthday as 1/1/1899

[@tristann4066]

Wow

[@idontknowagoodname3015]

@@Purzify same

[@andrewlentz2577]

watching in 2022 and can honestly say this might be the most helpful video I’ve ever watched!

[@dizzy4253]

You're amazing thank you so much for this video you're the best everyone please keep grinding guys you got this :)

[@MiAndMore]

Well done bro 👊🏼

[@minimarshm8]

You're everywhere

[@jakesmith2206]

MiAndMore hi

[@anaisabelobandorostran5061]

lol

[@matthewalexander2447]

I want to have a good body but i have a big tan line and i need braces but i have abs

[@astrokeenan8869]

@@matthewalexander2447 ngl I’m the opposite of u I don’t have tan lines and my teeth don’t need braces but I have thick skin so it’s hard to get abs

[@OfficialNathanielMassiah]

Great video. However there were a couple of inaccuracies. First of all, you should NOT train to failure on every set. Training to failure greatly taxes your nervous system and increased recovery time. There may be a few sets within the workout where you want to push to failure but as a general rule of thumb you want to stay around 1-2 reps away from failure on most of your sets. Secondly, muscle “Toning” doesn’t actually exist. You can increase the size of the muscle and you can decrease your overall body fat but you can’t “tone” a muscle. Anyways, good progress.

[@fennomanzoomer9547]

Good comment.

[@agentzer081]

What is the ideal # of sets for you and the # of reps in each set?

[@blakegriffin172]

I second this. I would say though that a beginner training to failure probably doesn't matter too much but yes once lifts start going up and taxing the CNS more you definitely don't want to go to failure every set.

[@DigiiFox]

@@agentzer081 A common setup would be 5x5 on your main lifts (Bench, Squat, OHP). Overwise it's 3/4 sets of 3-5 reps for strength training and 4-5 sets with 8-12 reps for hypertrophy. Take in mind different people will respond differently to training and it's best to find what works best for you.

[@Gobbygoblin]

@@DigiiFox yeah this, as a beginner do 5*5 on the compound lifts then like 3*10 for biceps and triceps

[@shadowboy24]

Thanks this vid is helping me out trying get into better shape

[@NeonJared]

I watch this everyday to make me confident and not quit

[@jovanbal5330]

*Waiting for that Arsenal Transfer*😁😁😁

[@nicolainyvang2130]

They cant afford him

[@mohammednuur1954]

Nicolai Nyvang lmao 🤣😂

[@friedrichschone9338]

Would have been a total Wenger transfer

[@Nate-xb5zk]

Harry’s 5ft 2 joke was so funny

[@matevo7745]

I was looking for this comment

[@rolandpolak75]

Harry is so ugly

[@mattycarruthers2318]

Harry is cool ❤

[@tyronepersaudTyGrr]

I subbed because of your truthfulness...go strong bro

[@lukeperlini2706]

More of these videos, please!!!

[@xdfl-abby6107]

Lads chris is now a bodybuilder wow

[@gamersuf5989]

He isnt tho

[@raccus2719]

@@gamersuf5989 r/woooosh

[@BeeFZidePilloW]

He’s so fuxking small

[@fategamer1235]

i wonder if chris has found the upload button yet

[@ablan8801]

Probably not

[@f_joyce6941]

Not quite

[@nolanklugh8147]

he cant reach it

[@lejeune.youtube2538]

Its on the top shelf

[@f_joyce6941]

@@lejeune.youtube2538 so that's why he can't upload...

[@tariks926]

Man I love your personality and your transformation is freaking amazing

[@y1.54]

I like the way chris is so humble

[@whyyoumad4908]

Without sounding cringe you have motivated me a lot Chris so thank you

[@BenThompson9]

AD WY to be honest I wouldn’t trust it fully 4:30

[@dintdong554]

Ur a 10 year old arn't ya

[@grantaskaseta8573]

*says that with FORTNITE as his profile pic* I gagged.

[@dintdong554]

Grantas Kaseta 😂😂😂

[@ypf9726]

AD WY only thing that is cringe is that Fortnite profile pic 😅

[@powergamer999]

This is Chris's weight 10 years from now!! 👇 Edit:thanks for the likes!! His weight is in kg

[@eddy7936]

Hes malnourished

[@george43to01]

@@eddy7936 Considering his height I think it's actually overweight

[@eddy7936]

@@george43to01 hes not that short isnt he 5'9?

[@george43to01]

@@eddy7936 idk I was just taking the piss lol

[@KuminMii]

lbs or kg??

[@tigerrr6112]

Chris you inspire me sooo much I love your videos

[@Abdullah97484]

Part 2 would be amazing 🤩

[@CaptainBomb10]

Ksi is only mad because your ripped and ksi is bulking 😂😂

[@suf1an658]

Yeah "bulking "

[@hurgjijulgrd6710]

Balding*

[@kakashisensei1738]

Lol he just geting fat

[@ismailhassan1234]

I said he is BulKiNG

[@josiaht5687]

Ksi said he wasn't gonna stay ripped the whole year, and he wants to eat what he wants. So of course he nots bulking

[@jakeyoungnumber1fan]

Tbf I rate oli’s body more that shiz is peng

[@NOLIMITJAYSKOO]

Hi

[@tomdibbens5588]

Hey Chris, I was in a similar situation to you a year ago, i also documented by transformation on my channel. Keep it up dude!

[@ebivjde1]

I have to subscribe. Because you are so naturally funny. It's refreshing when a person can open themselves to scrutiny, but use it to make themselves even more interesting. You are ridiculously informative while allowing us to share in your raw humor. Thank You For Brightening My Day. Think about comedic writing!

[@jacobdavies3133]

Chris your such a good you tuber u deserve all the support you’ve got - keep it up 💪🏽

[@LKGAMES1010]

Exactly

[@jackfenwick4263]

Jacob Davies KZbinr nice spelling

[@harryi3325]

11:24 that shower joke is relatable af 😂

[@kianmac3775]

I used to watch Chris a lot when I was younger and had kinda forgot about him but I clicked on this video as I am trying to get in shape and I have just remembered that Chris is one of the funniest nicest most relatable KZbinr and I have really learnt a lot from this vid great work. “10 minuets extra if I , doesn’t matter what I did” haha

[@markgalloway735]

Amazing transformation, good for you Chris

[@iwobison2104]

Genuinely appreciate this honest, reasonable advice. Thank you man, definitely inspired me

[@henrystoen5918]

I’m a simple man, I see ChrisMD I click...

[@youknowtherules5681]

*I SeE YoU ArE MaN Of CuLtUrE As WeLl*

[@lennylocker7863]

This makes me want to commit soduko

[@timothyalburquerque3136]

I already do this for two hours try to go five days out the week great job!

[@morganfraser695]

Thank you Chris I was 15 and 16 stone now I'm 17 and 9 stone you have done grate mate keep up the hard work

[@mattiaspavez8371]

Thank you so much Chris! You have inspired me to push my self! You have been one of my favourite you tubers and I have been here since 10k love you man keep up the good work

[@Mohammed-vl1iq]

“Watch this as you’d watch a wroteshaw pack opening so don’t take everything as a fact” LMAO

[@jacobcirrus]

"You can find them by following the grunting sounds coming from the weights area" Priceless!

[@joelmasters162]

Well done Chris love your vids liked and subscribed for 4 years

[@recruitmainop881]

Yea we get it willne is better looking

[@joshuaangell4079]

Shut up

[@getbeaned3602]

Nah that square head can click off

[@recruitmainop881]

Joshua Angell oh no I’ve been told to shut up over the internet

[@aimeemccarthy9991]

@@joshuaangell4079 you shut ip

[@chickeneaterzzz795]

I stopped watching fifa ages ago but Chris is so entertaining

[@ashtonleadbetter2180]

Yo you’ve made me more confident to chase my dreams to have my dream body

[@jamesdeass]

Class video mate, loved it !

[@jjgiles1802]

Mate I’ve started going gym now and this is all the motivation I need thanks. ❤️

[@uncleterry991]

*Ooh look at me I wear Under Armour now*

[@charliepbvids915]

Iconic transformation video legend🙇‍♂️

[@olliverpowell380]

stevens feedback from seeing the transformation is just my favorite

[@nathanmurphy7636]

What you’ve done the last year I’ll tell you it wasn’t uploading

[@fredbolle2689]

Only people who work out themselves will understand how hard it is to get a body transformation like this. Good job.

[@Rjxmd]

It isnt I have been working out for like a year and 2 months ans im much bigger

[@nameer03]

Miguel 666 well genetics and hes not bulking clearly hes cutting/ staying lean and fast.

[@Rjxmd]

@@nameer03 ye but if he had bulked up then did a cut he would be much bigger

[@liljacobxx]

Miguel 666 well he plays football he doesn’t need to bulk

[@Rjxmd]

@@liljacobxx Tell that to Lukaku

[@miloturbet7008]

15:16 I never thought u would do a pic like that

[@ireodetola6420]

Here is some valuable info for gym exercise. -most importantly, the 1rm (1 rep max) is how much you can lift for one rep. you use a percentage of this weight to exercise for different results. 90-95%: Strength (4-6 reps) 85%: Mass (8 reps) 70% Toning (10 reps) 60%: Endurance (12+ reps) all credit goes to the american school system.

[@ReLoadXxXxX]

Stop chatting shit.

[@SolomonDSandman]

11:32 we all know what those 10 minutes are for ;)

[@tsquare6047]

we know .....

[@hydrosniperisanonce4034]

What did you want the extra 10 minutes for

[@Youngling_Boi_66]

@@hydrosniperisanonce4034 touching urself

[@brrrkic]

@@Youngling_Boi_66 lmfao

[@brrrkic]

@@hydrosniperisanonce4034 beating yo damn meat

[@Wallace_Fitness_Center]

Congrats on the transformation man. That helps me stay motivated. I'm currently documenting my entire cut on my channel and I need the motivation right now lol

[@samoconnor1358]

I have watched this video a good 6 times just bcuz it’s a well made transformation video.

[@racerx4654]

Great gains, well done Chris

[@shehssh3206]

Exercise is good for mental health as well,

[@peauntbutterxboy93]

jack_7 Tottenham!!

[@manofgod7622]

but not weights.

[@kasdyhfgyhnhyt6994]

No duh

[@second1667]

Curtis Warren COYS!!!!!!

[@Mr-cd7ep]

Your dad bod was better

[@paolopischedda7629]

Mr 3000 for sure 😁💖

[@youssefkhalil7134]

Too lazy to write y in body????

[@xenagoras2253]

@@youssefkhalil7134 dad bod is the saying

[@Ghost-ol1ud]

Thx Chris this video has really helped me out thx bro 👍

[@FPL-Focus]

Love the content very creative, great results well done :)

[@saiyyedkhhizraalam738]

What a change He changed from iphone 6 to iphone 10 Amazing!! ; )

[@arranbaxter9258]

Wtf Iphone 10 is crap though

[@salvagedsteelstudio]

@@arranbaxter9258 Hopefully, thats the joke.

[@arranbaxter9258]

@@salvagedsteelstudio Why would it be lmao

[@arranbaxter9258]

@@salvagedsteelstudio Oh snap i read that wrong

[@GloMan99]

@@arranbaxter9258 lol

[@asianlad9621]

Oh dear chris has turned in to KSI letting his youtube collect a bit of dust

[@richie8528]

if Chris is ksi what's harry?

[@nlsdrf1290]

hibanas better

[@user-up5qh4hy1c]

@@nlsdrf1290 No she's not

[@user-up5qh4hy1c]

Terrible recoil and more useless gadget

[@nadine7673]

Ik this video came out over a yr ago but it still helps thanks for the tips And motivation

[@BainyTV]

Thanks Chris this will help alot

[@andyjohnston5579]

i’ve watched this video so many times, thanks for the inspiration Chris! ❤️

[@orangetres8504]

Tbh I’m just relieved that ur making a video at last

[@danielmatthews9185]

First and foremost... WELL DONE!! 😅 Can I just say, thanks man!!! Found this video very inspiring, keep it up!!!

[@cheyenne1622]

Respect💪🏻💪🏻you did a great job!