A decade of body transformation, year by year — from serving in the army in central London in 2016 to where I am today at 36.
What actually changed:
• 2017 — deployment, training twice a day, body fat all the way down
• 2018 — obsessed with being lean and light (the wrong goal)
• 2019 — eight 10-week bulk/cut cycles, conditioning up, muscle barely moved
• 2020 — pandemic, 50/50 gym and home training, first ever photo shoot
• 2021 — first coach, long bulk, then a proper cut
• 2022 — the foundation of the physique I have now
• 2023 — bigger bulk, more serious training, better training skill
• 2024 — quiet progress: muscle on, conditioning coming through
• 2025 — hardest diet phase yet, two shoots, best shape so far
The lesson: staying as light as possible for years cost me progress. Muscle, patience and getting better at training is what built the frame — and you can keep improving every year you age.
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Who is Chris Ashford?
MBA | Veteran | Health & Well-being Specialist | Public Speaker | Co-Author
Once an average, non-athletic child, I transformed myself through a military career into a passionate health and performance specialist. Over 10 years, I built strength, discipline, and a drive to feel better with every year I age.
I transformed my body from skinny-fat to lean and muscular, which led to being featured in Train (USA) and Women’s Health, as well as co-authoring two books on mindset and productivity.
During the pandemic, I ran entry-level RAF fitness programs and have since worked across five continents, helping veterans and executives in 17 countries. I’ve also supported companies by improving staff productivity, retention, and reducing sick days.
Today, I speak to organisations on health, wellbeing, & productivity, showing how to unlock performance, confidence, & quality of life at every age for individuals, families, & businesses.
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Impressive man be proud and stay healthy my guy ❤⚕️
Good job. Take care !
This gives me motivation. I've recently started going to the Gym with my Stepdad every morning. I turn 17 in 2 days, im 5'5", and I currently weight 194lbs. I also cut out Soda and started drinking water and Milk. I am just trying to lose some fat, so im moslty doing Cardio. Though I do, do some body workouts every other day, like Back, Chest, Lggs, Arms, etc… But thanks for making this and giving me motivation!