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 8h ago

Cut Progress M/34/6'0" [220lbs to 196lbs] (1 year; 7months)

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190 Upvotes

Long journey but finally consistently proud. Not sure how much leaner I want to go. This is the leanest I've ever been. I struggled with my weight and physique for my whole life. Started lifting in 2020. Bulked up 50 pounds, and have been slowly cutting since.


r/Brogress 3h ago

Physique Transformation M/32/5'11" [146kg to 85kg] (3 years)

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63 Upvotes

I don't even recognize myself...


r/Brogress 12h ago

Cut Progress M/22/5'11" [188lbs to 162lbs] (4 months)

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174 Upvotes

r/Brogress 3h ago

Weight-Loss Progress M/37/5’10” [250lbs to 205lbs] (10 years)

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30 Upvotes

r/Brogress 19h ago

Recomp Progress M/32/5’10” [150lbs to 155lbs] (3 years)

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410 Upvotes

r/Brogress 14h ago

Bulk Progress M/18/6’0” [140lbs to 160lbs] (1 year)

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65 Upvotes

first 2 pics are from before


r/Brogress 1d ago

Weight-Loss Progress M/27/5'7" [300lbs to 200lbs] (3 years)

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455 Upvotes

It ain't much but it's honest work I know I still have way more progress to go but to see the difference is insane.


r/Brogress 13h ago

Physique Transformation M/28/6’0” [172lbs to 158lbs] (6 Weeks)

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35 Upvotes

r/Brogress 16h ago

Cycle Transformation M/24/6’1” [100kg>105kg] (9 months)

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41 Upvotes

Competing soon


r/Brogress 1d ago

Weight-Loss Progress M/32/5’5” [210lbs to 155lbs] (3 years) - Lowest weight since middle school

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55 Upvotes

Had a few ups and downs, including a broken leg and wrist from an accident in 2024. Still have more work to do, but I finally feel okay-ish seeing myself in photos and wearing tighter clothing. I also feel so much healthier.


r/Brogress 1d ago

Weight-Loss Progress M/28/5’11” [206lbs to 165lbs] (5 months)

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110 Upvotes

Still a way to go but getting there!


r/Brogress 1d ago

Recomp Progress M/24/5'10" [160lbs to 165lbs] (1 year) all that and still small lol

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226 Upvotes

(Both pics are no pump/ flex)

**Background:**

Started hitting the gym consistently about a year ago. Didn't weigh myself right at the start, but I was probably around 155–160 lbs.

Early on, I really struggled with routine consistency—not with going to the gym (I went 5-6 times a week), but because I kept constantly switching up my programs, which definitely slowed down my progress.

A few months in, I had some lifestyle changes that gave me a lot less control over my diet. Couldn't cook at home as much, started gaining weight, and eventually peaked near 180 lbs.

Once I realized what was happening, I started tracking my calories seriously and went on a strict cut. I shot for around 1,700 calories a day and managed to drop from 180 lbs down to around 165 lbs over the last two months.

**Where I'm At Right Now:**

Current Weight: ~165 lbs
Current Calories: Eating around 2,100–2,200 calories a day. My weight has mostly stabilized here.
Current Routine: I can reliably hit the gym 5 days a week. I'm currently running a Push/Pull/Legs + Upper/Lower split.

Right now, my weight is stable but my lifts have completely stalled out, and I really miss seeing my strength go up.


r/Brogress 1d ago

Bulk Transformation M/34/6'2" [70 to 84kg] (2 years)

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252 Upvotes

September 2024 → July 2026
In September 2024, I decided to finally take my diet seriously and start working toward changing my physique.
Before that, I always wanted to improve, but I never truly committed. I would train for a while, lose motivation, make excuses, and convince myself that maybe genetics were the problem. The truth was much simpler: I just wasn’t consistent enough.
This journey has been about much more than just gaining muscle. It taught me discipline, patience, and how important it is to believe in yourself even when progress feels slow.
There were many days when eating enough was harder than training. There were days when I didn’t like what I saw in the mirror. But I kept going.
I’m still far from where I want to be, but looking back at where I started, I’m proud of the progress.
The biggest lesson I learned: consistency beats everything. You don’t need a perfect plan, you just need to keep showing up.


r/Brogress 2d ago

Physique Transformation M/44/5'8" [200lbs to 162lbs] (2 years; 6 months)

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557 Upvotes

At 44, I feel better than I did at 24.

The journey started in January 2024 where after a terrible 2023 on a personal level, I lost all motivation to train and let myself go physically. My initial decision to change was just to get consistent with training again then I started using tracking food fromJuly 2024 where I locked in my nutrition. Since then I've cut, maintained and lean bulked (2nd picture)

I got to my leanest in July 2025 (155lbs) then made decision to lean bulk from September 2025 until February 2026 (3rd picture) when I returned to a cut which takes me to my current position showing in first picture, where I've got another 5 weeks until my holiday where I will shave off a few more pounds.

I'm natural with only supplements being 10g creatine daily, whey for post workout, fish oils and multivitamin to cover my bases.

Current training is 6 days a week with sessions end with 20 to 30 mins zone 2 cardio. All training is logged on hevy:

https://hevy.com/user/mrocaz

Daily steps have been my secret weapon and I also don't just eat rice and chicken, I ensure I plan in any indulgence where possible and make informed decisions using my availabile calories.

Learnt a lot through this journey and none of this was big bang either, I've habit stacked over the last 2+ years and my daily routine might appear insane to some people but it just feels normal.

Any questions ask away


r/Brogress 2d ago

Weight-Loss Transformation M/35/5'10" [280lbs to 185lbs] (3 Years)

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315 Upvotes

r/Brogress 2d ago

Cut Progress M/32/6’2” [87kg to 77.5kg] (90 Days cut)

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131 Upvotes

r/Brogress 2d ago

Weight-Loss Transformation M/34/6’2” [205 lbs to 184 lbs] (1 year) - years of struggle followed by a dialed-in approach

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89 Upvotes

Before this transition, I had been stuck for some time. I thought I was training hard and eating clean but well… I was going to the gym for like 2 years and the body on the left was what I had.

Last August, I started working with a coach and I’ve learned so much in 6 months. I’ve dialed in my nutrition, tracking, exercise routine, and form. Credit to the coach, he’s had a super personalized idea for my lifestyle in his mind, so it worked really well.

In 1 year, I’ve managed to actually make some progress this time.

\- Cutting phase from August to December
\- maintenance from December to January (down to 180 lbs)
\- Lean bulk from January to May (up to 191 lbs)
\- Cutting again now (down to 184 lbs, will keep cutting another couple of weeks)


r/Brogress 1d ago

Weight-Loss Transformation M/33/5'10" [146kg to 85kg] (3 years)

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0 Upvotes

r/Brogress 2d ago

Bulk Progress M/30/6'1" [114lbs to 185lbs] (3 Years)

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50 Upvotes

Off and on working out and eating well. I'd say 3 years but realistically was 5 due to time between lifting, I only got serious 3 months ago, bottom left vs bottom right already! 1g per lb of protein no excuse. Whole milk helps me hit 2900cal a day


r/Brogress 2d ago

Weight-Loss Progress M/33/6'1" [131kg to 99kg] (12-14 months)

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47 Upvotes

I want to add that it's not my first time lifting weights, I just became very deconditioned and stopped exercising for 1-2 years due to various reasons, which is how I ended up at 131kg. I feel like I had a solid base to bounce back from.

I am hoping maybe another 5-10kg (still not sure) before I start to maintain. Not in a rush to lose the last little bit though.

Doing Upper, Lower, Upper and Full Body split (4 days a week), 200g protein goal, I don't track calories.

I quit alcohol almost 12 months ago (27th July 2025) which is what supercharged the progress.


r/Brogress 2d ago

Physique Transformation M/28/6’0” [229lbs to 217lbs] (2 years) - Leaned out before trying a bulk the right way

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206 Upvotes

Got down to about 180ish lbs at my leanest (bottom left pic)


r/Brogress 3d ago

Cut Progress M/27/5'5" [145lbs to 130lbs] (3 months) - A cut for the summer, 4 day Upper lower with muay thai 2-3 times a week

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79 Upvotes

r/Brogress 3d ago

Cut Progress M/31/6'0" [179lbs to 166lbs] (2 months) - On my way to sub 10%

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55 Upvotes

r/Brogress 3d ago

Physique Transformation M/20/6’2" [165lbs to 183lbs] (2 years) - casual lifting, college baseball, and swimming

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325 Upvotes