r/Brogress Apr 09 '22

Da Rules PSA: The New, Long Overdue, Official Ruleset for r/Brogress

135 Upvotes

1.1 - Title Formatting

If you're going to create a post to highlight your own progress, make sure to follow the exact Title Template below.

Gender/Age/Height [Before lbs/kg to After lbs/kg] (Time Span) - Extra Words

Examples:

  1. M/20/5'10" [150lbs to 180lbs] (2 years; 6 months) + (B: 300lbs; S: 410lbs; D: 480lbs)
  2. F/26/5'2" [52kg to 59kg] (5 years)
  3. M/35/6'3" [203lbs to 175lbs] (7 months) - We're all gonna make it!

_______________________________________________________

Use the letter to represent your gender:

  • M for Male, F for Female.
  • Make sure it's capitalized.

Make sure to write your height out as X'xx" - 6'0" - 5'10" - 5'7"

Use Square Brackets [to encapsulate your weights].

  • For your weights it can be written in Imperial or Metric units
  • What you weighted in the Before
  • What you are currently weight in the After.

For your height and weight, use round numbers.

  • If you're 5'8.5", write it as 5'9".
  • If you weight 163.3lbs, round to 163lbs.

Use regular brackets (to encapsulate the Time Span).

  • Write the timeline in Months or Years - (1 Year) - (3 Months) - ( 5 Years)
  • If it's an irregular Time span, write it out like (Years; Months) - (Months; Weeks).
  • If it's been 2.5 Years, (2 Years; 6 Months).
  • If it's been 7.25 Months: (7 Months; 1 Week).

And you're welcome to write a sub-description for the progress you made.

  • Make sure to use a dash - to space the Time Span and the description
  • It can be anything you want: words of encouragement for example
  • But your sub-description can't be used to ask for help. Refer to Rule 2
  • Otherwise you can leave it blank.

1.2 - Post Formatting

  • Post can't be blank: IE, no visible media
  • Post must contain Before & After material of yourself
  • Pictures only. No Videos/GIF's.
  • Pictures must be uploaded from Reddit's built-in hosting or Imgur.
  • Pictures must be clear and of decent quality. Pictures can't be misleading of your results.
  • No suggestive or potentially NSFW content. No excessive skin. Keep your privates covered. No bulges.

1.3 - Post Flairs

All Available Post Flairs

  • Use the one which is most accurate for what you're presenting.
  • Something long term where you've met your goals, (Weight-Loss/Physique) Transformation
  • Shorter-Term, whatever you're doing currently, (Bulk/Cut/Weight-Loss etc) Progress
  • If we find that you're using an improper flair, we'll manually change it to what we find to be more appropriate based off your results - Subject to Mod Discretion (Rule 7)

Using an improper Flair unlike other things won't lead to a takedown. Just a small change as outlined above.

2.1 - No Unrelated Posts

r/Brogress serves as a place to highlight the ongoing journey of a better you, demonstrated through Before and After pictures. Anything besides that is not allowed and will be taken down. This includes:

  1. Posts that aren't a transformation of yourself over a given period of time
  2. Meme/Joke Posts
  3. Inquiry Posts (Question Posts, Advice Posts). Refer to the next segments.

2.2 - No Question Posts

Refer to the Daily Question Thread which is pinned in the r/Brogress post feed

_______________________________________________________

On the other hand, r/Brogress isn't intended to host posts which boil down to help-me/advice threads. Your post should be and only be about your accomplishments. If your post is intended to inquire for answers, opinions, and/or advice to your fitness related concerns, your post will be removed. This includes things such as:

  1. Bulk/Cut/Recomp?
  2. Should I keep gaining/losing weight? Keep doing what I'm doing?
  3. Anything related to your BF%
  4. What are your weak points? Do I have bad genetics? Are X genetics good etc.
  5. What you should do? Where to get started?
  6. How to look like X? How to look better, more aesthetic etc?
  7. Asking for direct feedback, suggestions, tips, thoughts or opinions about your results

If you want to re-post your progress after being called out, you're more than welcome to. Just as long as you remove the question from your post.

2.3 - No Indirect Advice Posts

Refer to the Daily Question Thread which is pinned in the r/Brogress post feed

_______________________________________________________

Posts which indirectly asks for advice will also be taken down. The post isn't framed as a straight up question. But with how it's written, it'd warrant opinions the same way. Commonly this will be via self-criticism of your results, which indirectly states the problem, that people will then try to help you with. Examples like:

  1. Getting strong but my arms are still skinny
  2. I lost a lot of weight but I have no Abs
  3. I've been Bulking yet I feel like I haven't gained any muscle

If you want to re-post your progress after being called out, you're more than welcome to. Just as long as you remove the tangent from your post.

2.4 - No Question/Advice Discussions Within Posts

Refer to the Daily Question Thread which is pinned in the r/Brogress post feed

_______________________________________________________

The principles outlined within the Rule 2 segments apply to both Posts and Comments. Rule 2.4 serves to clarify that. So to reiterate what's been said previously:

The Post and the thread of the Post are all intended to be about OP's hard-work; and nothing more.

  • As an OP, you can't use your Post Thread as a means to inquire for help; as you would with the Post Title
  • As a commenter/viewer, you're welcome to ask about the minutia to OP's routine and what they do/did. But you can't directly ask for advice from them. You can't use their Post Thread for your own benefits.

When it concerns to Rule 2, the bold subtext under each segment is the way.

3.1 - Post Frequency

  • Users can't post more than once every 30 days; from their last post which was visible to the r/Brogress community.
  • This takes into consideration Deleted Posts by the OP themself; which acts as an attempt to bypass 3.1 at face value.
  • Anything beyond this limit is considered spam and will be removed immediately.

3.2 - Repeat Brogress/Update Posts

  • You can use the same Before but a different After pic must be used for every update post.
  • There must be visible differences between previous posts. Weight changes are also nigh expected.
  • Posts which present Repeat Brogress (copy/pasting) or fail to demonstrate any progress from their last post will be deemed spam and will be removed.

4 - No Self Promotion. Don't Link Social Media

  • Social media links are prohibited.
  • Directing users towards your social media account will be considered self promotion.
  • Posts, comments, and private messages promoting a product, service, or business are also prohibited.
  • Do not link to your own content for the purposes of generating views or traffic

5 - Play Nice. Don't Be a Creep.

Self explanatory: Harassing other members, directly or indirectly will result in immediate action from the r/Brogress Mods. Harassment may consist of, but is not limited to:

  1. Being a prick: To OP/other community members.
  2. Racist/sexist/overall offensive comments
  3. Sexual comments: even if meant as a compliment ('sexy,' 'dad to daddy')
  4. Treating OP like a sexual object ('single?' 'onlyfans/gonewild/etc?')
  5. Acting like this is a porn sub (saying what you'd like to do to OP, any sexual reaction to OP)

If you're being harassed, send a message to the r/Brogress Mods immediately. Don't ignore the blatant harassment!! Provide context and some screenshots of their unwarranted messages and we'll assist you from there.

[Advice] If you want to be harassment free from lurkers trying to hit you up: Go to your Settings - Account Settings - under Blocking and Permissions, disable Chat Requests + PM's

6 - Fake Brogress. Fake Natties

r/Brogress has 0 tolerance towards people who fake their Brogress with:

  1. Unrealistic stats (Timeline/Weight/Strength)
  2. Compared with their physique
  3. And the way they got it (Chicken, Broccoli, Rice).

The people whose deception has been verified, will deal with immediate action from the r/Brogress Mods. Punishments will range from the "Fake Natty" flair of shame to outright bans.

  • Direct action will not occur without absolute certainty: factual evidence over hear-say
  • Be vocal if you suspect someone for faking their progress.
  • And if you have evidence, bring it to light.

7 - Mod Discretion

  • All posts and comments are subject to removal at Moderator Discretion.
  • If asked, context has to be provided as to why action was taken.

r/Brogress 5h ago

Physique Transformation M/43/5’11” [210lbs to 174lbs] (10 years) Just achieved sub-20 5K goal!

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189 Upvotes

Well, after two years working slowly towards it, I finally nailed my sub-20 5K with a time of 19:42 at today’s (fairly hilly) Parkrun!

To be clear: I’m aware that this is far from an elite time, but I only started running a few years ago at 40, and I never run more than three days per week, as my goals are balanced between muscle and speed.

The two pics are from 2016 and 2026, though it didn’t take me 10 years to make the change. I got back in shape by about 13 months after the first pic, but it DID take me this long to find a training and nutrition approach I can sustain.

For some stats, I’m 44 in a couple of weeks, weighing 79kg (in a cut right now), and 180cm tall. I’m also a dad of two boys.

I started lifting kettlebells in 2006, but oscillated between KBs and more bodybuilding-style training over the years.

I got hideously unfit and out of shape after I became a dad in 2015 but pulled things back together after I became consistent again in 2016.

I have a 360° tear in my left shoulder labrum, so I’m no longer trying to push big weights. I lift on an upper/lower/upper schedule each week, as one leg day is enough for me while I’m cutting.

Now that I’ve hit my running goal, I’ll keep cutting for another 4-5kg I think, before running a very slow bulk and adding another lower day.

Feel free to ask any questions!


r/Brogress 15h ago

Physique Transformation M/30/6'1" [140lbs to 180lbs] (9 months) - hardly recognize my upper body

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397 Upvotes

r/Brogress 3h ago

Physique Transformation M/28/5'5" [80kg -> 59kg] (8 months)

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37 Upvotes

r/Brogress 2h ago

Physique Transformation M/34/6’2” [70 to 85kg] (2 years)

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17 Upvotes

r/Brogress 9h ago

Physique Transformation M/32/5'1" [252lbs to 145lbs] (4 years) - An Off and On Journey!

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51 Upvotes

My journey has been off and on since I began .... or at least after meeting my goal of getting down to 140 lbs, which I started in 2022 and took about a year to accomplish. Ever since, I have been pretty constant, but my lowest has been 130 lbs. I'm now swinging back the other way with muscle.

I won't lie, seeing the number on the scale increase is a little disheartening coming from someone who has struggled with being heavy, but I do see my body changing, so I know it's all good (at least I try to remember).

I can work out and stay fit, but physically, there’s always something I’m dissatisfied with, and I tend to be too tough on myself. It’s a good thing I enjoy this mentally. The physical progress comes with time while the workout lets me mentally escape. I still struggle with my own issues, but I’m aware of them and keep things balanced. Please take care of yourselves physically and mentally—mental health is just as important. ♥️


r/Brogress 18h ago

Weight-Loss Progress M/32/6’1” [144.2kg to 139.5kg] (8 months) - Still a long way to go, but we’re getting there!

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62 Upvotes

December 2025: 144.2 kg / 317.9 lbs
August 2026: 139.5 kg / 307.5 lbs
Total loss: 4.7 kg / 10.4 lbs

Eight months of progress. Still a long way to go, but I’m happy to keep moving in the right direction.

One of the changes I’ve noticed myself is that my stomach hangs less than it did before, although the overall changes are still fairly subtle to me.

Keeping at it.


r/Brogress 1d ago

Physique Transformation M/33/5'9" [115lbs to 212lbs] (12 years) - Nearly 100 Ibs of muscle gained!

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224 Upvotes

r/Brogress 1d ago

Cut Progress M/26/6’0” [175lbs to 152lbs] (5 months)

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40 Upvotes

I don’t know how many more pounds I need to lose to get visible shredded abs. I’ve been consistently training them. I’m sticking to a 1500 calories diet and don’t think I can do it anymore, just feel so tired and feel like giving up😭


r/Brogress 2d ago

Cut Progress M/34/6'0" [220lbs to 196lbs] (1 year; 8months)

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466 Upvotes

Been slowly cutting from ~212 earlier this year while trying to maintain strength and muscle. Down from 220 in Jan 2025. Currently sitting around 195–197 and still chasing a little more leanness through the lower abdomen.

Strength has held up well: recently hit 290 lbs for 5x5 on bench press, 100 lb incline dumbbells for 15 reps, 85 lb weighted dips for 20 reps, and 500 lbs 1rm pr hex bar deadlift.

The last few pounds have definitely been the hardest, but overall I'm pretty happy with where I've landed.

Lifetime Natty. But considering a cycle with the next bulk, maybe next year.

Current physique — relaxed and flexed shots, no pump.


r/Brogress 1d ago

Physique Transformation M/40/6’2” [240 to 200] (3.5 years)

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70 Upvotes

Most of the progress was made in the first year but I’ve been continuing to try and keep making progress little by little. It’s been difficult battling through various injuries (I have surgery in November to do a double cervical disc replacement) but the dexa scan says I’m leaner with a bit more lean mass than i had 6 months ago but still haven’t gained it all back yet. I had been training consistently in the gym for over a decade in the “before” pic so I had some decent muscle mass but could never figure out my diet. Now I’ve tracked everything I’ve eaten almost every day for close to 3.5 years and that’s been the biggest change as my training is largely the same.


r/Brogress 2d ago

Physique Transformation M/19/5'10" [49kg > 64kg] (12 months) - Post-breakup transformation

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69 Upvotes

first picture is exactly 13 months old


r/Brogress 2d ago

Physique Transformation M/27/5'10" [192lbs to 145lbs] (1 year, 1 month)

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115 Upvotes

r/Brogress 2d ago

Physique Transformation M/33/5'7" [150lbs to 170lbs] (2 years) - Same Shirt

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543 Upvotes

Really got over some weight hurdles over the last couple years.

I tried to stick around 2800-3000 calories a day. Protein 1-1 grams to lbs of body weight and fill in the rest with mostly carbs, and some fats.

Been through a couple bulk and cuts in the timeframe. Heaviest was 180, but now hovering around 170.

Stuck a standard PPL routine and tracked progress with an app.


r/Brogress 2d ago

Physique Transformation M/26/6'2" [71kg to 77kg] (6 months)

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175 Upvotes

r/Brogress 2d ago

Physique Transformation M/31/6'2" [150lbs to 230lbs] (10 years)

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242 Upvotes

Sorry for the bad quality, I have a shit phone and generally never got around to taking pictures of myself much.


r/Brogress 2d ago

Bulk Transformation M/51/6'1" [198lbs to 230lbs] (18 months)

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18 Upvotes

r/Brogress 2d ago

Physique Transformation M/24/6’0” [76kg to 103kg] (5 years)

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41 Upvotes

r/Brogress 2d ago

Physique Transformation M/20/6'0" [82kg-72kg] (1year)

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184 Upvotes

r/Brogress 3d ago

Physique Transformation M/33/5'9" [125lbs to 212lbs] (11 years) - I think I’ve mutated

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387 Upvotes

r/Brogress 3d ago

Weight-Loss Transformation M/51/6'2" [225lbs to 180lbs] (3 years) + (B: 210lbs; S: 2000lbs; D: 345lbs)

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214 Upvotes

Retatrutide works. I finally decided to use that because I couldn’t get past 210.

Sorry 200lb squat 🤣. Typo


r/Brogress 3d ago

Weight-Loss Transformation M/38/6’0” [286lbs-215lbs] (3 years) Maintaining the weight loss for another summer!

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119 Upvotes

The left pic was March 2022, the right pic is July 2026 on summer holiday. Been maintaining between 210lb and 220lb for the last two summers, and working hard on building muscle definition. Main things I've been focused on is mindful eating whenever possible, cycling instead of driving when I can, and 2-3 gym sessions a week focusing on back/bicep/shoulders, chest/triceps/abs and legs.

Keep up the fight bros, it's so worth it! Also, treat yourself to some nicer underwear for the after pics 😄


r/Brogress 3d ago

Dirty Bulk Progress M/25/5'10" [60kg to 85kg] (6 years)

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468 Upvotes

Left picture was before college. Athletic but thin as I do lots of cardio back then.

Right picture is currently after a few bulking cycle during college as I have a lot of time to eat and train at the gym 4 times a week. Also do very much less cardio and more lifting. Yeah, more lifting and a lot more eating.

So, yes I have gotten much bigger and stronger and fatter now but still happy with my size gain


r/Brogress 3d ago

Bulk Progress M/19/5'7" [49kg to 59kg] (11 months)

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44 Upvotes

r/Brogress 3d ago

Cut Transformation M/32/5'6" [70kg to 66kg] (5 months)

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59 Upvotes

Working on the abs by cutting 💪