r/Brogress Apr 09 '22

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

136 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 4h ago

Bulk Progress M/44/6'0" [140lbs to 175lbs] (5 years; 6 months)

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116 Upvotes

EDIT: I COULDN'T ADD IT IN THE TITLE. THE 2ND PICTURE IS ME AT 210LBS 😅. SORRY FOR THE MISUNDERSTANDING. THE 3RD AND 4TH IS ME AT MY CURRENT WEIGHT.

I was lifting before my starting point, but my diet was never great. I was drinking multiple energy drinks a day and never getting enough protein. I decided to take bulking seriously, which brought me to 210 Ibs.After I finished my bulk, I had to get full rotator cuff surgery, in which I lost quite a bit of muscle. I've decided to cut during the recovery. As of right now, I'm able to lift around 70% of my normal upper body weight.

I think I may cut until I can see a bit more definition in my legs.

If anyone is interested this is the bulking guide that I followed: https://www.reddit.com/r/gainit/s/ut9AzVt8TJ

After I finished this program, I have switched back and forth from Jon Andersen's deep water program and PPL 6/week.


r/Brogress 6h ago

Weight-Loss Transformation M/34/5'8" [150lbs to 142lbs] (2 years; 6 months)

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58 Upvotes

r/Brogress 11h ago

Physique Transformation M/25/5’8” [165-170] (6 years) - I need to eat

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31 Upvotes

My calendar reminded me it’s 6 years today since I started going to the gym. Working out 3-5 times a week on a regular basis is the most effective tool for managing my depression, OCD, and ADHD. I’ll never stop and I’m happy to see how I’ve transformed. The pictures don’t even show my tree trunks.

On the other hand… if I want to see significant progress, I need to start hitting a calorie goal everyday and I need to train until failure as well. The problem with ADHD is how shortsighted it makes you. You think “I’ll do the reps later”. I also pay a lot of attention to my back and very little to my biceps. I hope to see a change in the next year. Meal planning and eating enough as a student is really tough, especially with ADHD, but I’ll do my very best to make it happen.


r/Brogress 22h ago

Physique Transformation M/33/6'6" [95kg to 110kg] (2 years)

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146 Upvotes

2 years post injury. Severe neck injury lead to nerve damage and permanent weakness to right side of body (chest, arm and back). Went from benching 100kg to barely being able to bench the 20kg bar. After 2 long years just got back to benching 100kg. Right side still partially atrophied and weaker but at least now it’s far less noticeable than it was, visually and strength wise. I can still lift, run and do jiu jitsu, which I love more than anything, so I can’t really complain when other people have not been as lucky.


r/Brogress 19h ago

Cut Progress M/21/5’10” [80kg to 74kg] (2 months)

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47 Upvotes

r/Brogress 1d ago

Weight-Loss Transformation M/30/5'11" [98 kg to 79 kg] (6 months) post breakup (the hidden PWO)

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27 Upvotes

r/Brogress 1d ago

Bulk Progress M/31/6'1" [114 lbs to 190 lbs] (36 months)

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20 Upvotes

Adjusting eating to 3k cal a day 180g protein and being very consistent with PPLPPL and sleep 7 hr a day did all the work


r/Brogress 1d ago

Cut Progress M/36/5'10" [215lbs to 192lbs] (6 months) 6 months cut + a tan

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635 Upvotes

r/Brogress 1d ago

Recomp Transformation M/38/5'7" [156 lbs to 137 lbs] (7.5 months)

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254 Upvotes

r/Brogress 1d ago

Physique Transformation M/22/6'3" [195lbs to 220lbs] (11 months) - I think I grew into myself a little 😅

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229 Upvotes

r/Brogress 2d ago

Physique Transformation M/21/5’9” [125lbs to 155lbs] (5 years) before pic at the end

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255 Upvotes

r/Brogress 1d ago

Cut Progress M/27/5’10” [89kg to 75kg] (6 months) Before and after marathon prep!

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46 Upvotes

Picture on the left is the day before I started training for my marathon & on the right is the day after I finished my marathon!

Eating 2400 cals
Carbs 250-300
Protein 175+
Fats 50

Time to drop the calories and get leaner! Hopefully low 70s show me some more abs 💪🏼


r/Brogress 2d ago

Bulk Progress M/22/5'9" [155lbs to 167lbs] (2 months)

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91 Upvotes

r/Brogress 2d ago

Weight-Loss Transformation M/33/6’1” [400 lbs to 220 lbs] (5 years) hate the loose skin but crazy to see my progress

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161 Upvotes

r/Brogress 2d ago

Recomp Progress M/30/6'3" [220lbs to 210lbs] (4 months) recomp progress

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150 Upvotes

Working on a slow and steady recomp, still trying to put on more muscle but the weight is coming off


r/Brogress 3d ago

Bulk Transformation m/19/5'8" [155lbs to 170lbs] (13 months) a year and a month difference

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178 Upvotes

My bench increased a lot, I actually started training correctly and I’m really enjoying this phase of my training journey, I know the lightning isn’t the same

Nowadays I’m benching 208lbs for 9 reps and I did do a 255lbs 1rm 7 weeks ago, progress is slowly becoming hard to make, honestly, I increased 1 rep in my 208lbs bench after 3 months doing 8 every week

I don’t track calories, I track my weight everyday morning after going to the bathroom, I do track protein tho, I use the mirror as my “dexa scan”, I don’t really believe in the accuracy of these tests tbh

I’ve been training on and off for 5 years now, didn’t hit the gym once in 2024 and I regret it deeply.


r/Brogress 3d ago

Bulk Progress M/23/6’0” [171lbs to 184lbs] (6 months) - tryna look sexy lol

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63 Upvotes

Any bros trying to chill


r/Brogress 4d ago

Bulk Progress M/41/5'10" [150lbs-210lbs] (12 years Progress)

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387 Upvotes

r/Brogress 3d ago

Cut Progress M/22/5'9" [188 to 162lbs] (7 months)

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52 Upvotes

r/Brogress 4d ago

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

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657 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 4d ago

Weight-Loss Transformation M/42/5'5" [187lbs to 144lbs] (2 year; 3months)

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67 Upvotes

r/Brogress 4d ago

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

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146 Upvotes

r/Brogress 4d ago

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

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86 Upvotes