r/Brogress Apr 09 '22

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

140 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 59m ago

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

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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 19h ago

Physique Transformation M/27/6’0” [120kg to 88kg] (9 years) - seeing 70kg inbetween

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436 Upvotes

Bit of an update on my last post 5 years ago 😂


r/Brogress 12m ago

Physique Transformation M/28/6'1" [135lbs > 171lbs] (26 months)

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Upvotes

r/Brogress 14h ago

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

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68 Upvotes

Only took creatine, trained consistently, and ate as much as I could.

Next goal: 70 kg.


r/Brogress 19h ago

Weight-Loss Transformation M/31/5'8" [180lbs to 170lbs] (4 months)

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94 Upvotes

Got back from a 2 month vacation a bit hefty and out of shape, been prioritizing running so I feel like I have slightly less muscle than I've had in the past, but still happy enough with my physique.

Have to balance wanting to have muscle with being light and mobile, but probably going to try to maingain and hopefully get back up to 170 or 175 with similar leanness. Or maybe even leaner but with more muscle, we will see. I feel a bit too light though.

I don't track calories and just eat mostly whole foods, and make sure to get at least 3 gym sessions and 4 runs per week, sometimes an extra one of each if I'm lucky. Summer plans also interfere sometimes.

Been training nearly 5 years now and running about 6, did a marathon last year and was at 180-185 because I was eating so much. It feels good to be light but also would like more muscle, not willing to take any test till im a bit older


r/Brogress 21h ago

Weight-Loss Transformation M/34/6'0" [183lbs to 163lbs] (5 months)

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63 Upvotes

Thought about cutting more to get rid of that lil fat around the waist but didn’t wanna look (or be) too hungry. Gonna try for a leaner bulk this time around!


r/Brogress 1d ago

Weight-Loss Transformation M/23/6'0" [310lbs to 191lbs] (3 years) - Feels unreal

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215 Upvotes

r/Brogress 1d ago

Physique Transformation M/34/5'6" [198lbs to 137lbs] (1 year; 8 months) feeling great

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366 Upvotes

Hi, this is my transformation journey hope you like it.


r/Brogress 1d ago

Weight-Loss Transformation M/27/6’0” [220lbs>160lbs] (2 years)

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318 Upvotes

Started showing up for myself. Biggest change of my life—not just physically, but mentally.

Anybody can do what they set their minds to. The body can endure so much more than we think.

Jobs not done. Keep going. No matter what. One step at a time.


r/Brogress 1d ago

Physique Transformation M/18/181cm [68kg to 70kg] (3 years)

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16 Upvotes

r/Brogress 1d ago

Physique Transformation M/32/5’9” [168lbs to 180lbs] (2.5 years) back progress

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31 Upvotes

r/Brogress 1d ago

Recomp Progress M/44/6’3” [82kg to 87kg] (1 year; 6 months)

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116 Upvotes

Started 2 years ago with an unflattering dad bod at 87kg. Started with a cut cycle for about 12 weeks to 81.5kg in October 2024. Bulked and mini cut through last year topping 94.5kg. Gained too fast from the cuts with going a bit mad with enjoying food. Learned a lesson and cut from March until now, around 87kg which is where I started a couple of years ago.

Feel I am similar abdominal fat to where I was 18 months ago but about 5kg heavier so I guess going in the right direction.


r/Brogress 1d ago

Physique Transformation M/21/5’11” [230lbs to 193lbs] (2.5 Years)

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40 Upvotes

r/Brogress 2d ago

Bulk Progress M/29/185cm [67kg to 85kg] (1,5 years)

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196 Upvotes

How I went from 67kg to 85kg

For a long time, I was the “I just can’t gain weight” guy.

I was around 67kg, skinny, not much size, and I always thought I was eating enough.

But looking back, the problem wasn’t my genetics.
It was lack of structure.

Some days I ate a lot, other days way less.
I trained, but not with a clear plan.
I had no real overview of my calories, no routine, and no real progression in the gym.

Things changed when I stopped overcomplicating everything and focused on the basics:

consistent meals, enough calories, progressive training, tracking my bodyweight, sticking to one plan long enough, and staying patient.

My training also became much simpler. Something like this worked way better for me than constantly changing exercises:

Simple 3–4x/week routine:

Day 1 – Upper Body
Bench Press or Dumbbell Press
Row
Shoulder Press
Lat Pulldown / Pull-ups
Biceps + Triceps

Day 2 – Lower Body
Squats or Leg Press
Romanian Deadlifts
Leg Curl
Calves
Core

Day 3 – Upper Body
Incline Press
Seated Row
Lateral Raises
Lat Pulldown
Arms

Optional Day 4 – Lower/Full Body
Leg Press or Squat Variation
Hip Hinge
Chest Exercise
Back Exercise
Shoulders/Arms

The main thing wasn’t having the “perfect” plan.
It was getting stronger over time, eating enough, and not switching everything every two weeks.

Actually now in this picture I did a cut to around 79kg and I am pretty happy with the result, think I am going to keep cutting a bit and then lean bulk again until 88kg hehe 💪🏼


r/Brogress 2d ago

Bulk Progress M/29/5’4” [57.2kg → 67.4kg] (6 months)

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41 Upvotes

r/Brogress 2d ago

Bulk Transformation M/27/6'5" [245lbs to 268lbs] (6 years) - my first cut vs now, haven’t cut in 6 years been maintaining ever since

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144 Upvotes

r/Brogress 3d ago

Physique Transformation m/19/5'8" [142lbs to 171lbs] (48 months) what 4 years of natty progress looks like for me

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514 Upvotes

I’ve been on and off the gym all these years but for the last 18 months I haven’t missed a day, a single day at all. I love training and that’s basically it.

No pumps on neither of these photos, funnily enough my height stayed the same I didn’t grow an inch lol.


r/Brogress 3d ago

Physique Transformation M/28/5’10” [140lbs to 170lbs] (1 year) Trying to get in best shape for the bros

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222 Upvotes

r/Brogress 3d ago

Cut Progress M/16/5’11” [200lbs - 185lbs] (1 month)

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153 Upvotes

r/Brogress 3d ago

Physique Transformation M/18/5'11" [132lbs to 168lbs] (1 year) + (B: 190lbs; S: 315lbs; D: 335lbs)

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50 Upvotes

I train 4-5 times a week max. Push, pull, legs then arms, 5 sets per body part(6-12 reps till failure). Diet is mainly eggs, whey and milk. Supplements: creatine and whey protein.


r/Brogress 3d ago

Physique Transformation M/27/5'8" [140lbs to 173lbs] (4 years;1 month)-been a long journey

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58 Upvotes

Been some time but I'm glad with my bulking and (mostly) consistent progress. My full journey boys.


r/Brogress 4d ago

Muscle-Memory Transformation M/31/5'11" [93kg to 83kg] (1.5 years)

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956 Upvotes

So this is a post that continues on my old post from 2 years ago. Had a lot of ups and downs over the last 2 years, went from 83kg to 75kg to 93kg, and now back at 83kg while aiming to reach 78kg

Strength is pretty much back to where it was, but my abs will never be as strong as they were.

https://www.reddit.com/r/Brogress/comments/1dy8f4f/m29511_83kg_to_75kg_63_days/


r/Brogress 4d ago

Weight-Loss Transformation M/29/6’1” [361 lbs to 229 lbs] (18 months)

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227 Upvotes

r/Brogress 3d ago

Bulk Progress M/31/6’1” [165 lbs to 182 lbs] (2 months)

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43 Upvotes

Entirely due to muscle memory from 6 years ago, it is real. Get ripped in your 20s and you'll always be able to. Kinda long enough for noobie gains on top of that.

I fart once an hour. 200g protein a day. At least half gallon of milk with a scoop per 24oz cup. You gotta want it.

Example of a routine day. You gotta lift a lot.

Saturday Workout

Lat Pulldown — 3×12

Seated Cable Row — 3×12

Machine Chest Press — 3×12

Incline Dumbbell Press — 3×12

Machine Shoulder Press — 3×12

Cable Lateral Raises — 3×15

Cable Triceps Pushdowns — 3×12

Dumbbell Curls — 3×12

Face Pulls — 3×15

Cable Crunches — 3×15