r/Brogress

Changes from month to month aren't as drastic anymore, but happy with the overall appearance and the subtle continual improvements.

Also feeling great, which is equally important. I'm in this for a long time, not for quick fads.

2022 vs 2026.

Started taking fitness seriously at 48. Now 52. Looking back, the biggest change has been learning to stay consistent even when progress was slow.

No TRT, no crazy diets, no shortcuts. Just weight training, mostly home-cooked Indian food, enough protein and trying to keep the routine going year after year.

I train around 5 days a week, mostly weights. I’ve changed my routine over time and learned what works for me. I also avoid exercises that don't agree with my lower back and use more controlled movements when needed.

Diet is fairly simple. Around 2,000–2,200 calories depending on the phase, with roughly 130–150g protein. Eggs, chicken/fish, dal, rice, roti, vegetables, fruit, curd/Greek yogurt and whey. Nothing exotic.

There were plenty of plateaus and weeks when motivation wasn't great. Still showed up.

At 48, I never imagined I'd be posting a transformation at 52.

Still training. Still learning. Still trying to improve.

If you're getting older and thinking it's too late to make a change — it really isn't. 💪

Lifting consistently for three years, happy with my progress of muscle gains (plus a little fat lol)

Started putting the work in for the first time this year. Gym 5 days a week with alternating cardio and weight training. More energy than ever, dad bod be gone, and I feel like I wound the clock back 20 years.

Gonna focus on getting even more definition and tone this year. Might even splurge for the trainer to see how far I can take this.

Starting back up. Pic on left was peak of cut, end of May. A summer of putting lifting on the back burner, havin fun and not thinking about training too much. Took a month long break from training, then started back up with 3x full body sessions a week. Gonna try to stick with the same schedule but add in 3 cardio days as I’ve got 6 weeks to lean out before next modeling event.

Trying short and aggressive this time. Goal is to drop 8 lbs in 6 weeks.

I’ve never really liked my body structure, but I’m trying to stop focusing on what I can’t change and make the most of what I’ve got. Still a long way to go.

First pic was around 2011. Middle was in 2016. Last is today.

I know the first pic is awful given the sub but it’s the only pre lifting pic I have of myself that shows any kind of starter.

I’m posting this for myself because frankly I’ve been in a rut both in the gym and in my head. Lately it’s been harder to be proud of myself. Objectively I can look at these pictures and I know that I’ve done some solid work. But in my head I feel like I’m failing myself. Life has been busy and frankly hard so I haven’t been nearly as dedicated to my lifting as I’ve been in the last 10 years.

That middle picture I was at what I think was my best. Not physique wise but more belief in myself and seeing the work. I’ve been natty the whole time (besides a badly misdosed testosterone stint) so size has pretty well stayed. I’m working hard to be able to be both proud of myself again, and find that drive that made the kid in the first pic invest in himself.

I know this sub isn’t a hype man type of place so mods forgive me but I’m hoping forcing myself to do this will make me take a more healthy look at what I’ve accomplished.

Was sticks and bones