Project Legacy
Week 1: July 13th 2025 - July 19th 2025
Welcome to Project Legacy Week 1.
Below you will find progress photos, physical stats, and detailed results for the week of Joshua Marron as he and his coach explain how Week 1 went in his training and transformation and what changes in Week 2.
Week 1 Quick Numbers
Weight: 201.5 lbs / 91.4 kg (-3.5 lbs)
Body Fat Percentage: 26.4% (+0.2%)
Lean Mass: 148.3 lbs / 67.3 kg (-3.0 lbs)
Fat Mass: 53.2 lbs / 24.1 kg (-0.5 lbs)
Week 1 Goals / Wins
| Description | Actual | Goals | % Hit | XP Earned |
|---|---|---|---|---|
| Strength Training Sessions | 1 | 4 | 25% | 0XP |
| Cardio (Short / HIIT) Sessions | 1 | 2 | 50% | 5XP |
| Long Distance Cardio Sessions | 0 | 1 | 100% | 0XP |
| Active Recovery Sessions | 1 | 1 | 100% | 5XP |
| Nutrition Logging | 4 | 3 | 100% | 10XP |
| Coliseum of Hero Check-In | Yes | 2XP | ||
| Coaching Call | Yes | 2XP | ||
| Weigh-in | Yes | 2XP | ||
| Progress Photos | Yes | 2XP | ||
| ZOZOFIT Scan | Yes | 2XP |
Week 1 Character Stats
Congratulations! You Leveled Up!
LEVEL 2 UNLOCKED.
Joshua Marron has officially leveled up. Week 1 complete. Data submitted. Discipline intact. Welcome to Week 2 of Project Legacy—where every action earns XP, and every rep rewrites the story.
COACH'S NOTES – WEEK 1 CALL (July 21, 2025)
(These notes are private self-notes from the coach during or immediately following the Check-In call, for transparency of Project Legacy, we are releasing these)
- Joshua came in honest, reflective, and ready to work.
- Strongest pillar: Fuel (8/10). Logged 4 days, mindful portions, good macro control. Dinner became the anchor meal.
- Weakest pillar: Strength Training (3/10). Only 1/4 sessions completed. Main barrier = time crunch caused by dinner prep + full evening schedule.
- Life load is real: Child care duties, house chores, food prep, and limited evening hours.
- Clear psychological insight: momentum is more powerful than perfection. Wants to build gradually, not crash from overstacking.
- Proposed tactical solution: 2-day matching meals with 1-day training cycle. Accepted. 3 full execution nights unlocked.
- Will follow up with Joshua with the 3-day Workout Split.
- Wants to raise Discipline and Stress scores by using forward motion as the regulating force.
- Week 2 named: Momentum Forged – represents a shift from reactive friction to intentional stride.
- Week 3 will start incorporating planned mindfulness habits.
- For Week 4, we begin to add more OCR based exercises.
PROJECT LEGACY – WEEK 1 COACHING RECAP
Chapter Title: Arena – Activated
Date: July 21, 2025
Week 1 wasn’t perfect, but it was pivotal.
Joshua entered the Arena with full transparency and clarity. He owned his strengths, exposed his gaps, and chose to adapt rather than retreat.
🧠 Mindset: An 8/10 week, grounded in purpose, not hype. Even as training lagged, the mission remained clear.
🥗 Nutrition: Logged 4 days, practiced mindful eating, and learned to use dinner as a macro tool, not a crutch.
💪 Training: Missed the physical goals, but exposed the real enemy—time friction from cooking and evening overload.
🎯 Strategy Update: New plan activated: prep-matching meals every 2 days to open 3 full nights for strength/cardio training.
📈 Next Targets: 3 training days, 2 cardio sessions, and steady protein intake across the week.
🔁 Momentum Loop: Discipline builds confidence. Confidence lowers stress. Stress relief creates execution. Execution builds discipline.
Week 2 is no longer about starting.
It’s about striking the iron that’s already hot.
Legacy is in motion.
Nutrition Breakdown
Coach’s Breakdown – Nutrition Metrics
Here are Joshua’s Week 1 nutrition averages, based on 4 tracked days:
Calories In: 2131
Calories Expended: 2693
Calorie Deficit: 562 kcal/day
Protein: 106 grams (425 kcal / 19.9%)
Net Carbohydrates: 216 grams (866 kcal / 52.9%)
Fat: 64.4 grams (580 kcal / 27.2%)
Fiber: 67.9 grams
Saturated Fat: 8.4 grams
Target Goals:
Calorie Deficit Goal: 750–1000 kcal/day
Macro Goal: 20% Protein / 55% Carbs / 25% Fat
Fiber Minimum: 60g
Saturated Fat Maximum: 10g
Joshua fell slightly below the desired calorie deficit for aggressive fat loss, but that’s expected in a stabilization week. He prioritized nutrition despite high administrative load, which is exactly what we want during the foundation phase. His protein intake is just shy of target, so we’ll gradually increase to 120g minimum, with an ideal range of 140–150g/day to preserve lean mass during the cut.
Micronutrient data is being captured via Cronometer but will only be used for troubleshooting unless flagged. Carbs and fats were well-balanced and aligned with his performance needs.
Legacy Metrics
Zozofit Scan
Coliseum of Hero for Week 1 Data
The Forge (Strength Training): 3/10
Where muscle is built and grit is forged.
The Ascent (Cardio): 3/10
The uphill climb. The heart-pounding moments of resilience.
The Fuel (Nutrition): 8/10
What you consume determines your capacity.
The Flow (Recovery): 4/10
Sleep, breath, stress regulation, and restoration.
The Focus (Mindset): 7/10
Your inner compass—clarity under pressure.
The Bridge (Relationships): 8/10
Connection, communication, emotional presence.
The Vault (Career & Finances): 8/10
Structure, stability, and how work supports the mission.
The Keep (Environment): 8/10
Your physical space—does it serve or sabotage you?
The Spirit (Purpose): 9/10
Your “why.” The fire behind your discipline.
The Spark (Joy & Play): 8/10
Creativity, hobbies, fun—because a hero without joy loses their soul.
Weekly Pre-Coach Call Check In Data
This is the unfiltered Call Check In I submitted to the Arena for week 1.
Current Weight: 201.5 lbs
Body Fat Percentage: 26%
Energy Level (avg): 8/10
Sleep Quality (avg): 6/10
Days Tracked Nutrition: 4
Strength Training Sessions: 1 out of 4
Cardio Sessions: 1 out of 3
Drive: 7/10
Focus: 7/10
Discipline: 6/10
Confidence: 7/10
Stress: 6/10
Mood: 8/10
How would you describe how this past week went?
It was hit and miss. Excitement to get started and I had some great mental and nutritional wins, but I did not hit my physical goals. I am not discouraged, just recalibrating.
What are 1–3 wins from this past week?
Logging my food on 4 days, being mindful of my nutrition and not eating mindlessly. Feeling more in control.
Name one thing you’re proud of this week, even if it felt small:
Getting more mindful of my nutrition.
Where did you surprise yourself this week?
I surprised myself with how much I actually could eat when I was aiming to hit my numbers intentionally.
What felt hard, frustrating, or off-track this week?
My physical training. I had to make a choice on some days between eating right and working out. I’m realizing how much time cooking and clean-up takes when I’m eating fully mindfully again.
Where did you feel resistance?
Physically, Mentally
Is there anything you avoided this week that you’d like to confront?
No
What’s one thing you want to improve, reinforce, or stay consistent with next week?
I want to be consistent with the nutrition tracking and portions—especially in the evening.
If you could win next week by nailing just one thing—what would it be?
3 strength training days and 2 cardio days.
Is there anything you need from your coach this week?
No, I feel accountability assistance will be needed eventually, but right now I’m good.
Coach’s Final Reflection – Week 1
Week 1 was never about domination, it was about calibration. Joshua entered this phase with full intensity, and while not every number hit the mark, the most important gear engaged: momentum.
We saw what happens when life hits hard, when dinner prep eats up training time, when energy is split between transformation and responsibility. But instead of retreating, Joshua made the move that defines Legacy: he adapted with clarity.
He didn’t chase perfection. He built structure.
He didn’t spiral from a missed workout. He reorganized the battle plan.
He didn’t lower the bar. He raised the standard of what counts as success.
We now have a stabilized foundation: nutrition dialed in, physical friction exposed, and a clear three-day split activating. That’s not just progress, it’s a strategic forward movement.
We added the following Mini-Quests for Joshua to try to achieve to get 10 extra XP next week:
🔹 [5 XP] Dead Hang for Max Time
One unbroken attempt. No straps, no excuses. Just you and gravity.
Evidence: Log your time + write how it felt (physically + mentally)
🔹 [3 XP] Obstacle-Specific Mobility
Pick one mobility drill that improves your OCR engine (shoulders, hips, ankles, etc.)
🔹 [2 XP] Slower Tempo on One Lift
Choose one lift this week and slow the eccentric phase (3–5 seconds).
Week 2 begins with alignment.
Week 3 adds mindfulness.
Week 4 introduces hybrid warfare.
The Arena has been activated. Now we forge.