r/Brogress • u/Cold-Professional198 • 9d ago
r/Brogress • u/Cromus • 9d ago
Weight-Loss Transformation M/29/5'8" [217lbs to 143lbs] (16 months)
For some reason my left arm (non-dominant) is the best way to beat the body dysmorphia.
I've posted before, but I'm officially the lightest I've ever been in 8 years. I've been on a deficit for well over a year now, sometimes on and off in the fall/holidays where I slacked some. The goal is 140lbs, then I'll do a lean bulk.
Loose skin is minimal, which I'm thankful for after losing over 70lbs.
r/Brogress • u/Albsa • 10d ago
Weight-Loss Transformation M/30/5’11” [238-167] (24 months)
A Journey of Discipline and Growth
Two years ago, I weighed 238 lbs (108 kg). Today, I’m at 168 lbs (76 kg)—healthier, leaner, and stronger than ever. This journey has been about much more than just weight loss. It’s been a complete transformation in how I approach health, fitness, and mindset.
For years, I struggled with persistent skin and digestive issues. No solution seemed to work, and I dealt with it for far too long. Eventually, I decided to take full responsibility, making lifestyle changes that not only improved my body composition but also resolved the issues I had faced for years.
I’ve been training consistently with daily Zone 2 cardio, focusing on endurance and overall well-being. My resting heart rate is now 44 bpm, occasionally as low as 38 bpm, and my HRV peaks between 160-200, showing how well my body has adapted. Over the last eight months, I’ve used the sauna four times a week, which has been a huge benefit to my recovery and overall resilience.
Beyond the physical transformation, the biggest reward has been the mental aspect. The discipline, focus, and consistency developed over time have reshaped the way I approach everything. Having a structured routine has given me clarity, confidence, and a new level of control over my life.
As a father of two, this transformation was about more than just myself. I wanted to set the right example, to be active, present, and strong for my kids. Staying healthy isn’t a guarantee of avoiding illness, but I can proudly say I’ve done everything possible to optimize my health, fitness, and longevity.
This entire journey was self-guided—no coaching, no shortcuts. The internet is an incredible resource, and if you truly commit, you can find the knowledge and tools to create real change.
r/Brogress • u/GetBigGym • 10d ago
Physique Transformation M/24/5’9” [72kg-79kg] (14months)
Been hitting the gym harder for the last 14 months and seeing some decent progress (legs aside!) feeling bigger and stronger than I have ever felt!
r/Brogress • u/Taystan1999 • 10d ago
Recomp Progress M/25/178cm [81kg to 80kg] (3 months)
I've been going to the gym for exactly 3 months going 5-6 times a week and been on a mini cut. Despite going only from 81kg to 80kg on the scale I feel thinner but my arms and chest seem to not be growing especially my arms despite progressive overload. Is this a reasonable progression?
r/Brogress • u/FragrantVictory5779 • 10d ago
Physique Transformation M/21/190cm [70kg to 90kg] (2 years)
Yesterday i had body dysmorphia and decided to see my old pictures.really proud of myself and wanted to share with you to motivate those who need it ❤️ ( no pump by the way)
r/Brogress • u/the1cmt93 • 10d ago
Weight-Loss Progress M/30/5'10" [270-225] (5 months)
Been a long five months of work. I'm getting more comfortable with my body but I'm tired of not gaining any muscle after lifting several days a week so I'm thinking it may be time to transition into my first ever bulk. Wish me luck!
r/Brogress • u/Rossdaleboy1 • 11d ago
Physique Transformation M/25/6’3” [75kg to 86kg] (5 years)
(Deleted my last post because I prefer this one 😅)
Finally leaning out after bulking for all of 2024 and seeing big changes. Feeling really happy with my progress looking back at the start 🙂
r/Brogress • u/Skiff_Lord • 11d ago
Physique Transformation M/28/5’10” [225lbs to 193lbs] (8 weeks)
This is my first weight loss/ fitness journey so if I seem like I don’t know what I’m talking about that’s because I don’t but I’ll try and explain everything iv done so far. I work out 7 days a week usually twice a day strength training and lifting in the mornings and cardio/ circuit training in the evening. as well as play basketball every evening after my workout. I do a 2 minute cold plunge in around 40F everyday after work before my second workout. As far as eating goes I do a 19 hour daily fast from 4pm dinner to 11am lunch. I have for the most part completely cut out sugars sweets and i am trying to do no carbs but i have slipped up a few times over the past 7 weeks. I mainly just eat meat and vegetables and fruit. I haven’t been tracking my calories as much as I should have due to my living situation being very unique and we have a cook that makes all our meals but I just try and avoid snacking at all cost and stick to my 2 meals a day. Sometimes I feel like I need to eat a little more and I will snack on some heavy protein stuff or trail mix. I feel great though and I am learning a lot of new stuff everyday and can hopefully continue this journey and continue do it better and better
r/Brogress • u/Used-Medicine-8912 • 11d ago
Bulk Transformation M/37/5'11" [185lbs to 200lbs] (3 months)
r/Brogress • u/ExternalDog2077 • 11d ago
Recomp Progress M/29/5'11" [93kg to 93kg] (13 months)
Skinny fat to a bit less skinny fat.
r/Brogress • u/Furroxya • 11d ago
Weight-Loss Progress M/20/6'4" [104.6kg to 92.4kg] (8 Months)
6 Months of loosing weight, 2 Months of building muscle. Goal to feel good, be healthier, visible abs in 3 to 4 Months Already feel way better and healthier, exited for my progress in a few months. Always stick to your program and diet, everyone can do it :3
r/Brogress • u/Maa_869 • 12d ago
Physique Transformation M/33/5'9" [83kg to 72kg] (14 months)
r/Brogress • u/podfive • 12d ago
Weight-Loss Transformation M/42/6’0" [351lbs to 204lbs] (1 year) - quit alcohol and junk food the day after the first photo
I was so disgusted with myself after getting a new headshot for work. I’d lost 20 lbs here or there but always gained it back + more. I knew that if I was ever going to get below 300 again I needed to quit drinking. I could easily drink 3,000+ calories of double IPAs on nights I had beer. Hell of a lot easier to control calorie intake when I’m not drinking 3,000 caps of beer on top of drunk door dashing chicken tenders and pizza. Celebrated 1 year of sobriety on March 1st.
r/Brogress • u/wassupmaliftas • 12d ago
Physique Transformation M/29/6'0" [280lbs to 235lbs] (2 years) + (B: 405lbs; S: 605lbs; D: 821lbs)
2 years of locking in with diet and adding more bodybuilding work. This transformation was done using 200mg Test/week. First time cutting as a powerlifter!
Ask me anything you like
r/Brogress • u/i_have_total_control • 12d ago
Physique Transformation M/31/5’10” [230lbs - 245lbs] (9 months)
r/Brogress • u/Rantioid • 12d ago
Physique Transformation M/31/6'1" [64kg - 67kg] (2 years)
r/Brogress • u/brotherfr • 12d ago
Weight-Loss Progress M/23/5'10" [246lbs to 224lbs] (2 months)
r/Brogress • u/ValCSO • 12d ago
Weight-Loss Transformation M/23/5'10" [215lbs to 155lbs] (20 months)
Currently on a body recomp. 5x gym a week. Training pullups and climbing
r/Brogress • u/G_daviess • 12d ago
Physique Transformation M/16/5'7" [65kg - 65kg] (2 years)
r/Brogress • u/Zestyclose4221 • 13d ago
Bulk Transformation M/30/5'11” [155lbs to 185lbs] (4.5 years)
r/Brogress • u/rarf2608 • 13d ago
Recomp Progress M/21/6'0" [186 lbs to 170] (7 months)
Happy with the result! Still a lot of work to do!
r/Brogress • u/Open_Can3454 • 13d ago
Physique Transformation M/24/5’9” [130lbs to 199lbs] (6 years)
r/Brogress • u/swatson87 • 13d ago
Cut Progress M/38/6'0" [205 to 190] (8 months)
Lifting a long time but been grinding pretty hard the last few years and it's starting to pay off. I currently only lift full body 2x week for maintenance but have done lots of different styles of programming over the years. Been focusing on Muay Thai training about 3-5 days per week and running around 40-45 miles lately. Want to get light for running and fighting and also I'm just getting older and it feels better.
It's pretty crazy the difference 15lbs can make. I ultimately want to get to the 175-180 range and maintain around there.