r/Brogress

On the final leg of my summer cut. Finally starting to take shape after 18 months of cutting and and maintenance cycling. I would cut until I noticed fatigue, strength loss, sleep issues and depression creeping in, then switch to maintenance for 4 weeks before returning to the cut.

This past month I’ve finally had to lower my cut calories to 2090, and added 2 high carb days twice a week. Trying to remove the final bit of fat from my lower abs for vacation in 6 weeks.

Numbers:
6’1”, 41 years old
285lbs -> 183lbs, 102lbs total lost

For the majority of my transformation I followed the following:

Cut: 2200 calories, 200g protein, 50g fat, remainder into carbs.

Maintenance: 2700 calories, 200g protein, 50g fat, rest into carbs.

Routine: 6x weight sessions a week with a focus on strength and mind/muscle connection, this was my most important tracking stat.

Supplements:

Zepbound for food noise control

Multivitamin

Legion pre / post workout w/ creatine

Traded definition and a tan for a bit of muscle mass while ending at the same weight a year later. The lifts improved across the board but starting to feel like I hit a plateau for this body weight unless I really commit to either cutting or bulking from here.

Not even sure who I am anymore.

This is a 2 year and 10 months transformation. I had to lose fat first, then recomp, then focus on building muscle and cutting for two bulk/cut runs. I also had 2 years of lifting experience in my 20s.

I was going for aesthetics over size, and I'm just leaning out a bit more to get to 8-10% bodyfat. I think I'm about 12% now.

This took a ton of hard work, and I am happy with the results. I am a VERY hard gainer, so every pound of muscle felt like an uphill battle. Also, since I am almost 42, my joints an​d tendons cannot handle much more progressive overload. When I cut a tad more, I am just going to maintain a lean and athletic look.

I also have a VERY small frame with 6.5in wrists and 8in ankles.

Measurements are:

15in arms

46in chest

23in quads

15in calves (genetics 😆 🤣)

51in shoulders

32in waist

12.5in forearms

From 2023 to 2026

What would you guys say my body fat was before vs now

Here is my physical transformation, achieved at home using only dumbbells, a pull-up bar, a mat, and a resistance band.

I started by asking an AI, which provided me with a training program that I've been following for 1 year and 5 months now. I also changed my diet to include more protein (I definitely wasn't eating enough before!!).

I began this journey in November 2024.

Not much weight change, but got a bit thicker, I think.

Finally starting to feel more comfortable in my body. Aiming for 215 since I’m tall… almost there!