Project Legacy: Joshua Marron
Week 3: July 27th 2025 - August 2nd 2025
Welcome to Project Legacy: Joshua Marron – Week 3 Recap.
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 3 went in his training and transformation and preview what Week 4 has in store.
Week 3 Quick Numbers
Weight: 200.0 lbs / 90.7 kg (0 lbs)
Body Fat Percentage: 26.2% (-0.6%)
Lean Mass: 147.6 lbs / 66.9 kg (+1.2 lbs)
Fat Mass: 52.4 lbs / 23.8 kg (-0.8 lbs)
Week 3 Progress Photos
Week 3 Goals / Wins
| Description | Actual | Goals | % Hit | Completed? | XP Earned | Notes |
|---|---|---|---|---|---|---|
| Strength Training Sessions | 3 | 3 | 100% | 10 | Max XP possible: 10 XP | |
| Cardio (Short / HIIT) Sessions | 2 | 2 | 100% | 5 | Max XP possible: 5 XP | |
| Long Distance Cardio Sessions | 1 | 1 | 100% | 5 | Max XP possible: 5 XP | |
| Active Recovery Sessions | 1 | 1 | 100% | 3 | Max XP possible: 3 XP | |
| Nutrition Logging | 4 | 4 | 100% | 0 | Agreed to 0 XP if protein target was missed) | |
| Mindfulness (meditate) | 3 | 5 | 60% | 3 | Max XP possible: 5 XP | |
| Coliseum of Hero Check-In | Yes | 2 | ||||
| Coaching Call | Yes | 2 | ||||
| Weigh-in | Yes | 2 | ||||
| Progress Photos | Yes | 2 | ||||
| ZOZOFIT Scan | Yes | 2 | ||||
| Bonus Mini-Quest: Active Recovery Mission | Yes | 4 | ||||
| Bonus Mini-Quest: Obstacle-Specific Mobility | No | 0 | ||||
| Bonus Mini-Quest: Long Cardio Revival | Yes | 3 |
Week 3 Character Stats
Character Class: Hybrid Warrior
Week 3 Starting XP: 77 XP
Starting Level: 4 (Recruit)
This Week: +43 XP
Current XP: 120 XP
Ending Level: 5 (Recruit)
Congratulations! Joshua Marron has Leveled Up!
LEVEL 5 UNLOCKED.
Joshua Marron has leveled up again!
Week 3 complete. Progress logged. Mindset sharpened. Time for Week 4 of Project Legacy, Where momentum becomes mastery, and every choice fuels the next evolution.
COACH'S NOTES – WEEK 3 CALL (August 3, 2025)
(These notes are private self-notes from the coach during or immediately following the check-In call, for full transparency of Project Legacy, we are releasing them here every week)
Week 3 opened with strong momentum, including a completed long cardio session Sunday night. But the week was derailed mid-Monday by a sudden and severe sinus infection. Joshua spent multiple days fully down, no training, no tracking, and minimal food. He resumed protocol Thursday with full awareness, no panic, and clear alignment.
Key insights:
- Training: Still hit 3 strength days and all cardio sessions (2 short, 1 long). Zero drop in structure post-illness.
- Nutrition: Logged on recovery days only. Fell short of 130g protein. Fiber and sat fat targets were met. Honest execution given physical state.
- Mindfulness: 3 of 5 days complete. Illness interrupted otherwise stable flow.
- Mindset: Strong regulation. No spiral. Focused on alignment, not redemption.
- Verdict: Not a glory week, but a growth one. Joshua didn’t conquer the week, he moved with it. That’s adaptive strength. Week 3 proved that the protocol isn’t fragile, it flexes and still delivers results.
PROJECT LEGACY – WEEK 3 COACHING RECAP
Week 3 wasn’t loud. It wasn’t flashy.
But it was final, the end of the grace period.
Joshua Marron showed up with structure. He logged. He trained. He held steady. But underneath the stability lies a pattern that can’t continue: protein underperformance.
Three weeks in, nutrition is no longer an area of exploration. It’s a pillar. And without it, every lift, every photo, every ritual will crack under the weight of unmet fuel.
So here’s what Week 3 revealed:
🧠 Mindset:
Locked in. Joshua’s emotional regulation is stabilizing. He’s no longer running from the discomfort—he’s learning to use it as a compass. That’s how discipline becomes instinct.
💪 Training:
Strength work stayed consistent. Cardio held. No breakthrough moments, but no breakdowns either. That’s the mark of a system finally functioning under load.
📉 Visual:
Week 3 photos showed both truth and tension. Posture held. Definition plateaued. Abdominal control regressed. Not from failure, but from stagnation.
The message was clear: Structure isn’t enough. Fuel must match the fire.
🍽️ Nutrition:
And this is where the system snapped into place.
Protein was short again—113g across the week. Close… but close isn’t Legacy.
Joshua has now had three full weeks to learn the system, test the habits, and navigate the friction. Week 3 marked the final warning shot.
🔥 New Rule Deployed:
Beginning Week 4, if Joshua fails to log 4 days of nutrition AND hit 130g of protein each day…
All week 4 XP is voided.
He loses one full level (–25 XP).
This rule reflects reality: under-fueling a cut leads to muscle loss. And in the Arena, that’s not just a biological cost, it’s a Legacy penalty.
🧱 Closing the Week
Week 3 wasn’t the calm before the storm. It was the storm, quiet, calculated, and unrelenting.
Legacy is no longer asking.
It’s demanding.
Week 4 is not just about execution.
It’s about elevation. And the fall if he misses it.
Legacy doesn’t reward the almost.
It rewards the absolute.
Let’s see which direction he chooses.
PROJECT LEGACY – WEEK 3 PROGRESS PHOTO ANALYSIS
Date Captured: August 3, 2025
Chapter Title: Discipline in Motion
🔄 Overall Summary
Joshua Marron’s Week 3 photos continue the visual integrity we’ve built into Project Legacy, consistent attire, lighting, and framing across all angles. Compared to Week 2, the changes are subtle but measurable, especially in posture control, core presentation, and spinal alignment.
However, this week also reflects areas where visual progress has plateaued or slightly regressed, particularly in the abdominal curve and rear definition. That’s not failure. That’s feedback. It’s what transparency looks like.
We are not chasing perfection, we’re tracking truth. Here’s the full breakdown.
📸 Front View
Visible Progress:
Facial posture is stronger: chin lifted, eyes direct, and stance shows ownership.
Chest carriage has slightly improved: pectorals appear lifted, and nipple line is slightly more aligned.
Quads are starting to activate more visibly. There’s a touch more outward tension and firmness in the upper thigh region.
Neutral/No Change:
Waist shape remains relatively stable. There’s no significant narrowing or definition increase since Week 2.
Arm separation (biceps to torso) is unchanged, still in contact with the side, which limits visible muscular silhouette.
Needs Attention:
Abdominal distension has slightly increased. Compared to Week 2, there’s more protrusion below the navel. This is likely due to posture slip or transient bloat, not structural backslide, but it is visually different.
Slight pelvic tilt has returned, hip angle is subtly more anterior than last week.
Coach’s Callout:
Visual intensity is higher, your face says you’re locked in. But Week 3 reaffirms that posture and core control must be trained, not assumed. Breathing drills, posture cues, and engagement during lifts will make this shift more than visual.
📸 Left Profile
Visible Progress:
Neck carriage is excellent: less jutting forward than Week 2.
Back curve appears more neutral, especially through the thoracic spine.
Neutral/No Change:
Shoulder line is identical to Week 2, slight forward rotation remains, no improvement but no regression.
Needs Attention:
Stomach distension has increased from this side. Compared to Week 2, there’s more convex curvature at the lower belly.
Hip hinge posture has lost some verticality. You’re leaning slightly more than in Week 2, might be conscious or unconscious stance shift, but it changes the shape dramatically.
Coach’s Callout:
Week 2 had better vertical stacking. This week looks a bit collapsed in the midline. That can happen with fatigue, but it reminds us that core engagement isn’t just about workouts, it’s how you stand, breathe, and hold tension daily.
📸 Right Profile
Visible Progress:
Spine is relatively straight, there’s no excessive lumbar curve or flare.
Ankle alignment remain sharp. This shows lower leg symmetry and balance haven’t faltered.
Neutral/No Change:
Same as the left, arm and leg positioning are consistent but not notably improved from Week 2.
Needs Attention:
Belly distension is again slightly more pronounced than last week. Watch for neck tilt, this side shows a slight backward lean of the head, likely subtle imbalance in neck tension.
Coach’s Callout:
This side is more honest than flattering. That’s good. But it means we need to recommit to daily mindfulness drills and tension resets. Just 3–5 minutes per day will compound visibly in Weeks 4–5.
📸 Rear View
Visible Progress:
Spinal centerline is more aligned than Week 2, less lateral curve or lean.
Glute tone is stable, no loss in mass or structure.
Neutral/No Change:
Shoulders are still mildly asymmetrical, left sits slightly higher.
Calves remain even with Week 2, no major visual delta.
Needs Attention:
Softness in the lower back and glutes has not reduced. These remain storage zones that haven’t visually changed this week.
Arm position remains slightly turned inward, external rotation during posture checks could help open the rear delts more effectively.
Coach’s Callout:
The back remains a long-game win zone. No one leans out here early, but when you do, it’ll be dramatic. Stay the course with resistance pulls, hinge work, and pulling volume.
⚖️ Final Judgment: Week 2 vs Week 3
| Area | Progress | Notes |
|---|---|---|
| Posture | ⚖️ Stable | Slight regression in belly control, but improved neck carriage. |
| Abdominal Line | 🔻 Setback | More distension on all views, watch sodium, digestion, and breathing pattern. |
| Legs | 🔼 Minor Win | Quad tension slightly better. No backslide. |
| Glutes/Back | ⚖️ Plateau | No regression, but visual shift is minimal. |
| Facial/Posture Presence | 🔼 Stronger | Emotional tone is more assertive. That matters. |
Coach’s Verdict
This was a quiet visual week, but not a wasted one.
Discipline stayed in motion. The setup stayed consistent. What didn’t shift visually still tells a story of inner work being done, structure held, chaos resisted.
Nutrition Breakdown
Coach’s Breakdown – Nutrition Metrics
Here are Joshua’s Week 3 nutrition averages, based on 3 tracked days:
Calories In: 2152
Calories Expended: 2816
Calorie Deficit: 664 kcal/day
Protein: 113 grams (452 kcal / 21.0%)
Carbohydrates: 316 grams (1,174 kcal / 54.6%)
Fat: 58.4 grams (526 kcal / 24.4%)
Fiber: 63.3 grams
Saturated Fat: 8.0 grams
Target Goals:
Calorie Deficit Goal: 750–1000 kcal/day
Macro Goal: 25% Protein / 50% Carbs / 25% Fat
Fiber Minimum: 60g
Saturated Fat Maximum: 10g
Coach Notes:
Where Joshua Delivered
Macro Balance:
Joshua’s Week 3 showed clean execution on the big picture. With 21% protein, 55% carbs, and 24% fat, he locked in a performance-oriented macro spread that fuels endurance while protecting recovery.Fiber & Sat Fat:
Fiber intake hit 63.3g – above target and saturated fat stayed well under the 10g limit. These two metrics are essential for long-term cardiovascular health, gut performance, and appetite control. Precision here speaks volumes about nutritional maturity.Consistency:
Tracking was tight. The numbers don’t lie and they show a steady, disciplined approach, day after day. That’s not just compliance. That’s execution.
⚠ Where He Fell Short
Protein Just Missed the Mark:
At 113g, Joshua narrowly missed the 120g minimum required for muscle preservation during a deficit. This was a critical week for hitting that benchmark. While not a major setback, it’s a reminder that almost isn’t the same as complete.Calorie Deficit Was Slightly Low:
A 664 kcal/day deficit is solid, but falls just below the 750–1,000 kcal/day range we aim for during the fat loss acceleration phase. Over time, this can slow visible progress—even when effort is high.
🧠 Coaching Insight
Week 3 was a nearly flawless maintenance week—but that wasn’t the goal.
Joshua maintained balance, integrity, and structure. That matters. But when the aim is transformation, good enough won’t always move the needle. This week’s data tells the story of a system that’s working… but still needs fine-tuning.
📣 What Comes Next
For Week 4, the targets are increased slightly and the urgency increases:
Protein intake must reach 130g minimum ideally pushing past 130g as lean mass becomes more precious. Failure in Week 4 to reach 130 grams minimum will result in him losing 25XP and dropping a level no matter how many points he ends up with.
A small calorie gap (~100 kcal) needs to close, either through cleaner intake or a slight uptick in daily movement.
Execution isn’t optional. It’s the lever that turns steady into striking.
Final Word
Project Legacy isn’t just about effort, it’s about direction.
Joshua Marron is moving with purpose, and the system is holding. Now, the refinement phase begins. Less drift. More edge. Week 4 is where nutrition stops being supportive… and becomes strategic.
Let’s see how sharp he can get.
Legacy Metrics
Zozofit Scan - End of Week 3
What is the Coliseum of Hero?
The Coliseum of Hero is our version of the classic wellness wheel often used in health coaching—but upgraded for warriors. It’s not about right or wrong. It’s not about perfect scores. It’s about truth. Each domain you rate like Strength, Nutrition, Recovery, and Mindset tells part of the story. You might crush your workouts and still feel off in your environment or relationships. That doesn’t mean you failed. It means you’re human.
The Coliseum is where we take inventory of your full self. We don’t judge these numbers. We listen to them. They help us spot hidden stressors, emerging wins, or potential breakdowns before they spiral. Every hero steps into the Arena with their whole self, not just their muscles or macros.
The Coliseum of Hero is deeply personal, normally shared only between client and coach. But this is Project Legacy. And this is Joshua Marron’s Coliseum of Hero made public, for the world to witness for ultimate transparency of the Level Up.
Coliseum of Hero for Week 3 Data
The Forge (Strength Training): 7/10
Where muscle is built and grit is forged.
The Ascent (Cardio): 6/10
The uphill climb. The heart-pounding moments of resilience.
The Fuel (Nutrition): 5/10
What you consume determines your capacity.
The Flow (Recovery): 6/10
Sleep, breath, stress regulation, and restoration.
The Focus (Mindset): 5/10
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): 7/10
Your “why.” The fire behind your discipline.
The Spark (Joy & Play): 7/10
Creativity, hobbies, fun—because a hero without joy loses their soul.
Weekly Client Submitted Pre-Coach Call Check In
Submitted Pre-Call Check In for week 3.
Current Weight: 200 lbs
Body Fat Percentage: 26.2%
Energy Level (avg): 5/10
Sleep Quality (avg): 6/10
Days Tracked Nutrition: 3 of 3
Strength Training Sessions: 3 of 3
Cardio Sessions: 3 of 3
Drive: 6/10
Focus: 6/10
Discipline: 6/10
Confidence: 7/10
Stress: 8/10
Mood: 5/10
How would you describe how this past week went?
Rough at the beginning, stability towards the end.
What are 1–3 wins from this past week?
I hit my training goals.
Name one thing you’re proud of this week, even if it felt small:
Getting up after being knocked down.
What felt hard, frustrating, or off-track this week?
I was unwell at the beginning of the week for 4 days, it really messed up my entire training regime and nutrition.
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?
Hit my Protein targets.
If you could win next week by nailing just one thing—what would it be?
Hit my Protein targets.
Coach’s Final Reflection – Week 3
Week 3 marked the end of the stabilization phase.
Joshua held his structure. Training sessions were consistent. Nutrition was tracked. Mindset stayed steady. From a systems perspective, the foundation is in place.
But there’s one piece that keeps slipping and it’s no longer acceptable to overlook it: protein intake.
For the third straight week, Joshua missed the minimum threshold. Not by a lot. But at this stage, “not by a lot” is still a miss.
When someone is actively cutting body fat while trying to preserve lean mass, hitting protein is not a suggestion. It’s a requirement. The body won’t compromise just because effort was there. It responds to what was actually delivered.
And what was delivered this week fell short again.
That’s why, moving forward, the coaching standard has changed.
⚠ New Rule Going Forward
Starting in Week 4, if Joshua fails to log at least 4 full days of nutrition AND hit 130g of protein on each of those days:
He will receive 0 XP for the week, no matter what else was accomplished.
He will be penalized 25 XP and drop one level.
There are no exceptions. No redo weeks. No partial credit.
This isn’t about being harsh. It’s about being honest. The data tells the truth, and when it comes to protein, the truth is that we’ve reached the limit of grace.
Week 4 Preview
Protein intake must meet the 130g/day minimum, 4 days tracked.
Long cardio returns. Minimum one 60-minute session, no shortcuts.
Mindfulness training begins. 5 sessions required to earn full XP.
Training intensity holds steady. No plan changes just tighter execution.
Closing Thoughts
Joshua is doing the work. He’s showing up. But he’s capable of more and it’s time for the system to reflect that.
From this point forward, execution matters. If he’s going to change his body, it won’t come from effort alone. It’s going to come from discipline, consistency, and accurate fueling.
Week 4 is about alignment between what’s expected and what’s delivered.
Let’s keep it real. Let’s keep it sharp.
Let’s move forward.
Contact Joshua Marron on Instagram @Joshua.Marron.Legacy
