r/Brogress

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.

This is my transformation through a period of around 17 months now.

I had started at 100kg, have now worked my way to 68kg, probably around 18-20% body fat.

It's been an amazing journey and everyday in the gym is now a challenge to my body as to what it can achieve.

I've always been a fat kid, so doing this kind of a transformation was never going to happen under any normal circumstances. It was the birth of my daughter in Jan 2025 that made me realise that I have to be alive and healthy for her.

The journey continues, I have a few more kilos to lose, just to see what it feels like to reach 10-12% body fat.

Cheers guys :)

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

Not natural. 2 fat loss phases in between and currently on my second growth phase, hoping to reach 220+ before cutting down again.

Feel a lot better than ever and all aspects in life has improved even outside the gym

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.

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.

Neglected the gym for serveral years. After I got my broken up with 6 months ago, I decided to fully commit.

Using the gym as a way to relieve stress. I've made the slow progress of gaining muscle and still being a large guy. I'm using my bulk to my advantage and building a solid layer of muscle on my stocky frame

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 💪🏼

Pics in reverse order, got down to about 180ish lbs at my leanest (2nd pic)