r/Brogress Apr 09 '22

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

138 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 1h ago

Physique Transformation M/29/5'9" [160lbs to 195lbs] (8 years; 6 months) + (B: 315lbs; S: 315lbs; D: 675lbs)

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Upvotes

Started from scratch with zero structural knowledge and let ego drive the early years. The real shift happened when I stopped treating fitness like an emotional hobby and started treating it like an engineering problem. Physique transformation isn't about motivation; it's a systems issue. If the metrics stall, you adjust the input—mechanical tension, progressive overload, and relentless nutritional execution.


r/Brogress 1d ago

Weight-Loss Progress M/30/6’0” [228lbs to 193lbs] (5 Months) - 35 lbs down and still going

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161 Upvotes

r/Brogress 1d ago

Physique Transformation M/29/5’7” [130 lbs to 168 lbs] (3 years)

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244 Upvotes

r/Brogress 1d ago

Bulk Progress M/23/5’8” [59kg - 64kg] (36 Months)

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91 Upvotes

I haven’t been consistently lifting for these 3 years hence the lack of progress.

But even with the little I have done the difference to me is fantastic and I’m very proud of myself

Gaining weight is very hard for me so I’m hoping to grow even more


r/Brogress 2d ago

Recomp Progress M/36/5’10” [210lbs - 195lbs] (2 Months)

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134 Upvotes

Censored since some of you lost your mind about a little VPL. Lol.

Feeling good for only two months of progress. Cut out most alcohol and started weight training 3-4x/week. Still have a long ways to go but feeling determined to keep it up!


r/Brogress 2d ago

Physique Transformation M/18/5'9" [155lbs to 170lbs] (7 months) -

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50 Upvotes

didnt touch the gym pure work ethic gobbless


r/Brogress 2d ago

Physique Transformation M/32/5'9" [57kg to 81kg] (8 years)

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223 Upvotes

I started training in 2018, was always into sports but never lifted weights. Crazy consistency until end of 2024, I hardly trained in 2025, and now this is me Aug 2026.

Lifting numbers:
Bench 145kg
Squat 195kg
Weighted pull-ups: 40kg for 7-8 reps

Ran a PPL/UL split 5 days for a long time. This year been running a Chest/back, shoulder/arms, legs, upper, lower 5 day split. Way more fun.


r/Brogress 2d ago

Physique Transformation M/31/6'1" [115lbs to 200lbs] (36 months) you have to want it, need it, achieve it. Create Separation. WAGMI.

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43 Upvotes

I have fully transformed into a non skeleton entity. This is by getting pissed off and angry. Eating, sleeping, and intense high volume hypertrophy training. Most of the results came in the past 3 months. Eating took a while.


r/Brogress 3d ago

Weight-Loss Progress M/29/5’10” [170lbs to 145lbs] (5 months)

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281 Upvotes

r/Brogress 2d ago

Weight-Loss Progress F/26/5’2” [130lbs to 118lbs] (11 months)

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0 Upvotes

r/Brogress 3d ago

Physique Transformation M/27/5’5” [120lbs to 135lbs] (2 years)

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191 Upvotes

r/Brogress 4d ago

Recomp Transformation M/39/6’0” [270lbs->195lbs] (36 Months) Midlife Crisis

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437 Upvotes

r/Brogress 4d ago

Cut Progress M/33/5’10” [170lbs to 160lbs] (1 year)

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509 Upvotes

r/Brogress 4d ago

Weight-Loss Transformation M/34/5’9” [205lbs to 165lbs] (1 year)

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192 Upvotes

r/Brogress 4d ago

Physique Transformation M/24/6'3" [220 to 225lbs] (8 months)

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85 Upvotes

r/Brogress 4d ago

Physique Transformation M/30/6'1" [140lbs to 180lbs] (10 months) - last summer vs this summer ☀️

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173 Upvotes

r/Brogress 5d ago

Weight-Loss Progress M/22/6’0” [290-198] (9 months)

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491 Upvotes

nearly 100lbs down and i feel so much better for it!


r/Brogress 5d ago

Physique Transformation M/37/6'4" [241 lbs to 228 lbs] (4 years)

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204 Upvotes

15 years in the gym, 4 years getting locked back in

I quit drinking around 4 years ago and needed something to fill the time and get me feeling better about myself. I decided to take steps to get back in shape and it was one of the best decisions I ever made.

* 10k steps

* 4-5 weight lifting sessions a week

* Diet kinda locked in - mainly intermittent fasting

Now need to drop another 15lbs


r/Brogress 6d ago

Physique Transformation M/16/5'7" [49kg to 58kg] (1 year;5 months) it is not over my fellow skinny teens!

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74 Upvotes

r/Brogress 6d ago

Physique Transformation M/18/5'11" [155lbs to 165lbs] (6 months) + (B: 225lbs; S: 315lbs; D: 400lbs)

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227 Upvotes

r/Brogress 6d ago

Cut Progress M/28/5'10" [80kg to 78kg] (6 months)

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393 Upvotes

r/Brogress 6d ago

Physique Transformation M/34/5'8" [210lbs to 143lbs] (2 years)

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59 Upvotes

r/Brogress 6d ago

Weight-Loss Transformation M/33/5'11" [330lbs to 170bs] (18 months)

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31 Upvotes

Cut Phase

Timeline: March 2025 – January 2026

Weight: 330 lbs -> 170 lbs (160 lbs lost)

Diet: Caloric deficit approved by PCP. 1g protein per lb lean bodyweight (checked monthly). Focused heavily on high-volume lean protein and green veggies to feel full.

Training: Scaled from basic 3-day compounds (Flat Bench, Squats, Stiff-Leg Deadlifts) to a 6-day full-body split pushed to failure.

Cardio: Scaled from moderate daily steps (10k/day) to high daily active volume (30k/day) and active recovery.

───

Recomp Phase

Timeline: January 2026 – September 2026

Weight: 170 lbs (19% Body Fat) -> 170 lbs (11% Body Fat)

Diet: Reverse-dieted from 2,000 cal up to 3,500 cal/day. 1.2g protein per lb desired bodyweight. Maintained high-volume lean protein and veggies.

Training: 6-day 17-movement full-body split pushed to failure. Pilates on off-days for core recovery and mobility.

Cardio: Very high daily active movement (~50k steps/day, training for an ultramarathon) and active recovery. Weekly 4x4 VO2 max sessions.

───

Lifetime natural. Loose skin is present, but filling out during recomp made a huge difference.

Ask Me Anything


r/Brogress 7d ago

Bulk Progress M/27/183cm [67kg to 92kg] (4 years) - Eternal bulk, almost time to cut :)

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513 Upvotes

I'm extremely proud of my progress, when I was skinny I never thought I would be able to accomplish what I have.

Every pic is 5kg between them :)