Here is a concise summary of the text:
**Title:** 30-Day Fitness Challenge: Training like Chris Heria
**Objective:** To achieve a noticeable physique transformation in 30 days by following Chris Heria's bodyweight workout routines, without a gym membership or personal trainer.
**Challenge Overview:**
* Worked out 5 days a week, with 2 rest days
* Followed different Chris Heria workout routines each day
* Focused on nutrition to support muscle growth and recovery
**Results (After 30 Days):**
* Visible muscle growth, particularly in legs (quads, hamstrings, calves)
* Weight gain: from 147.7 lbs to 150-155 lbs
* Achieved a new skill: learned to do a muscle up in just 2 days, with up to 5 reps in a row by day 3
**Reflection:** Considers the 30-day transformation a success, acknowledging that more dramatic changes might require longer periods or exceptional genetics.
Here are the key facts extracted from the text, without opinions, in short sentences with numbers:
1. The author worked out for 30 days using Chris Heria's bodyweight workout routines.
2. The workout schedule was 5 days a week with 2 rest days.
3. Each day had a different workout routine from Chris Heria's channel.
4. The author's starting weight was 147.7 pounds.
5. The author's upper body was "not too bad" at the start, but their legs needed work.
6. Day 1's warm-up was supposed to be 50 pull-ups, but the author found it challenging.
7. The author modified some workouts due to lack of equipment (e.g., jumping jacks instead of jump rope).
8. The author's diet included nutritious food, such as eggs, sausage, bread, apple, and probiotics.
9. The author had multiple rest days throughout the 30-day period.
10. Before starting the challenge, the author's vertical jump was measured.
11. After 30 days, the author's vertical jump was measured again.
12. The author gained weight, fluctuating between 150-155 pounds after the challenge.
13. Chris Heria's workout routine helped the author learn how to do a muscle up within 2 days.
14. By the third day, the author could do about 5 muscle ups in a row.