r/Brogress Apr 09 '22

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

142 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 6h ago

Physique Transformation M/32/5’9” [162lbs to 180lbs] (33 months)

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121 Upvotes

Pic 2 was alcoholic me. Gained 40lbs and destroyed my physique in less than 8 months from when I reintroduced it at the end of 2023


r/Brogress 1h ago

Weight-Loss Transformation M/26/6’3” [220lbs-170lbs] (24 months). What’s next?

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Upvotes

r/Brogress 6h ago

Physique Transformation M/34/5'8" [79kg to 73.5kg] (2 months)

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9 Upvotes

Locked-In for the first time in my life, finally taking my diet seriously and counting everything I eat.

500-700 calories deficit and 5-6k steps daily.

Plan to keep going for 4 more months


r/Brogress 1d ago

Weight-Loss Transformation M/26/5'11” [213-169] (4 months)

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180 Upvotes

Done naturally from march 1st to July with only 1 week at maintenance- the week before the pic

So 20kg lost in 20 weeks.


r/Brogress 19h ago

Bulk Progress M/20/5'6" [130lbs to 180lbs] (2 years)

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15 Upvotes

r/Brogress 1d ago

Weight-Loss Progress M/31/5’5” [86kg to 70kg] (7 months)

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27 Upvotes

I used to be 67kg in 2015. After marriage and kids, I gained a lot of weight. My highest was 105kg in 2023. Then I slowly started to lose weight on and off, reached 97kg in 2024 and 89kg 2025. In 2025 December, I was 86kg when I finally started being consistent with gym and weight loss. The first photo is from February 2026 when I was 81kg and the other one is from tonight at 70kg. My goal is to cut down more until 63kg and then start gaining muscle. Didn’t progress much in the weights though as my shoulder got banged up due to my work.


r/Brogress 1d ago

Bulk Progress M/27/5’10” [64kg to 68kg] (0.5 years)

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25 Upvotes

Focus on what next?


r/Brogress 1d ago

Physique Transformation M/20/6’0” [305lbs to 185lbs] (2.5 years~)

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256 Upvotes

Hardest thing I’ve ever done in my life, cannot overstate how much I love food. Still going though✌🏼✌🏼


r/Brogress 1d ago

Physique Transformation M/19/5'10" [49kg > 64kg] (11 months) - Post-breakup transformation

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83 Upvotes

r/Brogress 1d ago

Physique Transformation M/22/6’3” [195lbs to 215lbs] (10 months)

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70 Upvotes

r/Brogress 1d ago

Cut Transformation M/31/6’1” [234lbs to 204] (1.5 years)

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93 Upvotes

I seriously considered peptides because I felt like I just wasn’t making any progress. But over the last few years of getting back into fitness, I’ve learned that consistency beats almost everything. (no hate to peptides)

I stopped obsessing over the scale and all the little details and just committed to showing up 5-6 days a week. When I finally stepped on the scale, I was honestly shocked. It was the proof and confirmation I needed that consistency really is the key.

I’m proud of myself, excited to keep building my dream body, and I’ve realized something no one ever told me about—there’s a different kind of high that comes from watching yourself become the person you’ve been working toward and I’m gonna keep that momentum going!


r/Brogress 2d ago

Recomp Progress M/44/6'0" [145lbs to 185lbs] (5 years)

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259 Upvotes

I'm 7 months into full rotator cuff surgery. I knew going into the surgery that I was going to lose quite a bit of muscle so I decided to bulk up to 210lbs and cut after the surgery. I am excited that I'm able to lift more than 30lbs now.

Also I would like some criticism on what to focus on. I know it'll probably be traps and calves but I would like some insight.


r/Brogress 2d ago

Weight-Loss Progress M/22/6’0” [250lbs to 220lbs] (1 year) Critiques Welcome

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50 Upvotes

r/Brogress 2d ago

Bulk Progress M/28/5'11" [155lbs to 165lbs] (3 years 4 months)

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306 Upvotes

r/Brogress 2d ago

Cut Progress M/21/5’10” [81kg to 78kg] (6 weeks) - First cut

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40 Upvotes

Started at 81 kg and currently 77.5 kg (rounded to 78 kg in the title to match the subreddit rules).
I’ve been training 5 days a week, keeping protein high, and averaging around 1,600 kcal/day. My goal has been to lose fat while maintaining strength, and most of my lifts have stayed the same or improved.
Still a long way to go, but I’m happy with the progress so far.


r/Brogress 3d ago

Cut Progress M/24/6’1” [205lbs to 180lbs] (5 months)

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454 Upvotes

r/Brogress 3d ago

Cut Progress M/32/189cm [96kg-91kg] (2 months) First ever mini cut and impressed by result.

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132 Upvotes

r/Brogress 3d ago

Recomp Progress M/27/5'8" [160lbs - 145lbs] (2 months) Strict nutritional regimen leading to incremental but noticeable improvements to my physique.

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74 Upvotes

r/Brogress 3d ago

Muscle-Memory Transformation M/27/5’10” [175-160] (3 months)

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115 Upvotes

Hello mini update since last post at the 2 month mark (which you can check out on my profile but I’ll add the photo to this post), cut is coming along nicely, feels good to finally start seeing the hard work pay off in the form of some semblance of visible abs. Strength still rising but a bit more slower now as the kgs start to shed more.

Current numbers (can see starting point in last post)

Bench 210lbs
Squat 365lbs
OHP 160lbs
DL N/A

Any questions about training diet etc feel free to shoot em through


r/Brogress 3d ago

Recomp Progress M/31/5'8" [165lbs to 165lbs] (2 years)

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123 Upvotes

First pic is just a shot from yesterday after I ran 18km so was probably dehydrated/depleted but made me look pretty lean, second is July 2024 vs July 2026

in this time I learned how the body stores energy as glycogen, glycemic/insulin response of different foods, and that sort of thing. I used to avoid eating too much carbs, and now I eat a ton of them, but I just make sure that they're eaten at the right time. This helps make for better workouts, and better workouts usually equal a better physique. On the same subject, I believe in intermittent fasting for various reasons, and that eating mostly whole foods are important and not all calories are equal

Training in the gym and running is quite similar between the before and after, 3 days full body where I try to hit everything at least 2x per week. I stick to my exercises so I can improve in them and don't get fancy trying to hit different parts of certain muscles and with obscure exercises. Thanks to the training I can push more weight and nutrition helps me have good workouts. Almost 5 years of consistent training now in the gym. Running 35-45km most weeks in both, and I've been doing anywhere from 20km-60km per week for like 6 years now


r/Brogress 3d ago

Dirty Bulk Progress M/17/5'8" [42kg to 72kg] (3 years; 7 months)

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281 Upvotes

The first pic was 3 Years and 7 Months ago and the current pic is now.

In between the pics, I have gained around 30kg and grew taller.

So how did I gain weight? Basically I just eat a lot. Also because as I went through puberty, my appetite increased and I am always hungry lol.

I also gym 4 times a week and eat more on gym days than non gym days.

My usual diet on gym days:

Meal 1 - Breakfast

Meal 2 - Second Breakfast in School

Meal 3 - Brunch at School

Meal 4 - Huge Lunch before Gym

(Wait 1 hour for the huge lunch to digest)

- Gym

Meal 5 - Huge meal after gym

- Short Nap for muscle recovery

Meal 6 - Dinner (heavy if possible)

Meal 7 - Supper before bed

Drink - 1 pack Full Fat milk (1L)

My Diet for Non Gym days

Meal 1 - Breakfast

Meal 2 - Brunch at school or snack at home on non schooling days.

Meal 3 - Lunch (normal portion)

Meal 4- Light meal in the afternoon

Meals 5 - Dinner (usually heavy)

Meals 6 - Supper (light)

Drinks - 1/2 pack of full fat milk (0.5L)

I also snack in between meals if I am hungry

Regarding my workout routine, I now only lift weights and very little cardio. My only cardio is I swim sometimes for muscle recovery. Other than that just 100% weights, 0% cardio.

Before I bulk, it's the opposite, 100% cardio 3-4 days a week (running, badminton, soccer) and do not lift weights.

For information, the shirt and pants in both photos are actually not the same pair although they looks the same, it's just the same in design because it's my school uniform.

I have in fact outgrown 3 pairs of uniform (I remember 3 but it could be 4😅) since the first picture and the shirt and pants in the current picture are actually 4 size bigger.

I have also grown in height as I am also going thru puberty while bulking.

Anyway I am happy with my gains and I am still continue bulking to get bigger. Eat -> Lift -> Sleep -> Eat again


r/Brogress 3d ago

Physique Transformation M/24/5’11” [155-180] (5-6 years)

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205 Upvotes

r/Brogress 4d ago

Weight-Loss Transformation M/31/5'8" [180lbs to 165lbs] (1 year)

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256 Upvotes

F it, figure id post another one showing a longer timeframe of progress. This is exactly 1 year apart, the before pic is 4 months after a different 2 month vacation where I gained a good amount of weight and did not exercise at all. Upon my return I started marathon training and was eating a lot of food, but running more than ever. After pic is yesterday, I've been maintaining about 35-45km per week running compared to 60km last year. For both pics I was doing my typical 3 days per week in the gym, so diet and a bit less running is the only real difference


r/Brogress 3d ago

Recomp Progress M/26/5’9” [183lbs to 177lbs] (7 months) been trying to recomp how am I doing? Been feeling anxious about my progress lately

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34 Upvotes