Project Legacy: Joshua Marron
Week 4: August 3rd 2025 - August 9th 2025
Welcome to Project Legacy: Joshua Marron – Week 4 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 4 went in his training and transformation and preview what Week 5 has in store.
Week 4 Quick Numbers
Weight: 199.0 lbs / 90.3 kg (-1 lbs)
Body Fat Percentage: 25.5% (-0.7%)
Lean Mass: 148.3 lbs / 67.3 kg (+0.7 lbs)
Fat Mass: 50.8 lbs / 23.0 kg (-1.7 lbs)
Week 4 Progress Photos
Week 4 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 | 0 | 1 | 100% | 0 | Max XP possible: 3 XP | |
| Nutrition Logging | 4 | 4 | 100% | 10 | Max XP possible: 10 XP | |
| Mindfulness (meditate) | 1 | 5 | 20% | 0 | 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 | ||||
| Consequence Mini-Quest Protein Mandate ? 130g/day | Yes | 0 | If target missed, 0 XP for whole week and -25 XP penalty |
Week 4 Character Stats
Character Class: Hybrid Warrior
Week 4 Starting XP: 120 XP
Starting Level: 5 (Recruit)
This Week: +40 XP
Current XP: 160 XP
Ending Level: 7 (Contender)
Congratulations! Joshua Marron has Leveled Up!
LEVEL 7 UNLOCKED.
Joshua Marron has leveled up 2x!
Week 4 complete, 2 levels gained and Joshua Marron is now a Hybrid Warrior Level 7 Contender!
COACH'S NOTES – WEEK 4 CALL (August 10, 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)
Words of the week: “Pushed through, but paid for it.”
This week was a deliberate stress test. We implemented the protein mandate at 130g/day, with a consequence of zero XP and -25 XP if missed. Joshua not only met it, he did it every single day, but the trade-off was immediate and obvious.
Key Observations:
- Severe, full-body fatigue from the combination of high protein target and a new, unfamiliar protein source (animal-free whey).
- Removal of the animal-free whey eased digestion but did not remove fatigue, confirming the crash was due to the intake level itself, not just the product.
- Training performance took a hit: reduced weights, longer rest periods, and lower cardio intensity. However, all planned runs were completed, including two 2-mile sessions and a 5-mile long run.
- Mood was flatter, with some social withdrawal. Relationships remained stable, and core life pillars (Bridge, Vault, Keep) stayed strong at 8/10 each.
- Despite the energy drain, compliance was perfect, every requirement, scan, and check-in was on time.
Mental Note:
Joshua approached the week with a data-driven mindset. He pushed through discomfort to get a clean read on whether high protein was sustainable. This was not a week powered by hype or motivation, it was powered by discipline and the need for clarity.
Next Steps:
- Reduce protein target to improve energy while maintaining lean mass retention.
- Rebuild training intensity in Week 5 with reclaimed energy.
- Keep cardio at planned volume but push the Ascent rating above 5/10.
Introduce an enjoyable movement session to lift Spirit/Spark ratings.
PROJECT LEGACY – WEEK 4 COACHING RECAP
Chapter Title: Protein Crash Protocol
Date: August 10, 2025
Week 4 was a grind in the truest sense, a week where the work got done, but the cost was felt.
- Mindset – The mental game took a hit, dropping to 5/10. This wasn’t about lacking motivation, it was about battling through the constant drain caused by the protein mandate. This wasn’t a “skip and feel better tomorrow” kind of fatigue. It was day-after-day, whole-body heaviness that tested commitment more than willpower.
- Nutrition – The assignment was simple: 130+ grams of protein every day, no exceptions. It was completed perfectly. But the side effect was a sustained energy crash. Even after removing the new protein powder that caused digestive issues, the energy didn’t return. This revealed something valuable, there’s a ceiling for sustainable intake, and we now know where it is. Going forward Joshua Marron has a daily protein goal of 100 grams.
- Training – Every planned strength and cardio session got done, but not at peak capacity. Weights were lighter, rest periods stretched longer, and cardio lacked intensity. Still, the two 2-mile runs and one 5-mile long run were completed, proof that discipline can outperform comfort.
- Visual – The ZOZOFIT scan and progress photos tell the hidden story: body fat dropped and lean mass increased. Even on “flat” weeks, when energy feels drained, following the system delivers results.
- Recovery & Pillars – Recovery slipped to 5/10, and Spirit/Spark dropped to 6/10. Enjoyment took a back seat to sheer persistence. However, the stability pillars (Bridge, Vault, and Keep) stayed locked at strong 8s, showing life balance even when training strain was high.
Coach’s Closing:
Week 4 was about testing the ceiling and it was hit. The push was intentional, knowing it might hurt, because the data was worth it. Now comes the adjustment: rebuild energy, sharpen performance, and move forward with the insight gained.
This week won’t be remembered for PRs or flashy scores, but it will be remembered as a week of perfect compliance under strain. That’s Legacy in action.
PROJECT LEGACY – WEEK 4 PROGRESS PHOTO ANALYSIS
Date Captured: August 3, 2025
Chapter Title: Protein Crash Protocol
🔄 Overall Summary
Joshua Marron’s Week 4 photos maintain the visual integrity that’s become a hallmark of Project Legacy: consistent attire, lighting, and framing across all angles. Compared to Week 3, there are measurable improvements in abdominal control, slight posture refinement, and early signs of leg shaping.
However, the energy crash from the protein mandate is visible, muscle fullness is slightly flatter, and facial presence is more reserved. These aren’t red flags; they’re feedback.
This is what a true transformation log looks like, not every week is a visual high, but every week tells the truth.
📸 Front View
Visible Progress:
- Lower abdominal projection is reduced compared to Week 3. Subtle but present.
- Shoulder level is more even, with less forward roll.
- Quads show marginally more outward tension, especially at the upper thigh near the adductors.
Neutral/No Change:
- Waist shape is still broad; definition has not yet sharpened.
- Arm-to-torso separation remains minimal, keeping the upper body silhouette similar to Week 3.
Needs Attention:
- Chest carriage is slightly lower than ideal; lifting through the sternum will improve presence.
- Facial intensity is more neutral than assertive. Not a regression, but the energy is less outwardly expressed.
Coach’s Callout:
Abdominal improvement here matters, it’s proof that even in a low-energy week, posture and core control can hold. The next step is layering more visual intent into the stance so progress reads stronger in the photos.
📸 Left Profile
Visible Progress:
- Head and neck position are more neutral, with less forward jut.
- Thoracic curve appears slightly more upright than Week 3.
Neutral/No Change:
- Upper-back shape is consistent with Week 3, no noticeable additional rounding or opening.
Needs Attention:
- Lower abdominal curve is still present; though slightly flatter than last week, it’s an area to keep monitoring.
- Pelvic alignment shows a mild anterior tilt — likely fatigue-related.
Coach’s Callout:
Profile improvements here are small but real. Keep stacking posture resets during the day, especially after sitting or lifting, to reinforce this position without conscious effort.
📸 Right Profile
Visible Progress:
Spine holds a straighter line with minimal lumbar exaggeration.
Glute-ham tie-in is fractionally more defined, suggesting small composition shifts.
Neutral/No Change:
- Arm and leg positioning match Week 3, consistent but without added sharpness.
Needs Attention:
- Abdominal curve still shows; control is slightly better than Week 3, but not enough to be visibly dramatic.
- Neck angle is still slightly back-tilted on this side, a small but persistent alignment habit.
Coach’s Callout:
This side shows honest, incremental progress, a fraction tighter through the core and glutes. It’s not “before-and-after” worthy yet, but it’s a sign the system is working beneath the surface.
📸 Rear View
Visible Progress:
- Waistline shows a faint narrowing compared to Week 3.
- Hamstrings are marginally tighter, with more visible outline along the inner seam.
Neutral/No Change:
- Shoulder symmetry remains the same — slight left-side elevation persists.
- Calves hold their current definition; no loss, no gain.
Needs Attention:
- Lower back and glute softness is still present; this remains a long-game target area.
- Arm rotation is still slightly inward — external rotation cues could help open the upper back visually.
Coach’s Callout:
Rear progress is subtle but moving in the right direction. When the back begins to lean out, this angle will see the most dramatic change — patience here will pay off heavily later in Legacy.
⚖️ Final Judgment: Week 3 vs Week 4
| Area | Progress | Notes |
|---|---|---|
| Posture | 🔼 Slight Win | More even shoulder level, improved neck carriage. |
| Abdominal Line | 🔼 Minor Win | Lower belly flatter than Week 3; still needs work. |
| Legs | 🔼 Minor Win | Quads and hamstrings showing slightly more tone. |
| Glutes/Back | ⚖️ Plateau | Stable, no regression but still soft. |
| Facial/Posture Presence | 🔻 Slight Dip | Energy reads more reserved this week. |
Coach’s Verdict
Week 4 shows that even in a physically draining week, consistent execution produces measurable change. The abdominal line is improving, posture is a touch stronger, and legs are tightening.
This isn’t a transformation leap week, it’s a steady forward step in the middle of a challenging phase. And in Project Legacy, that’s a win.
Nutrition Breakdown
Coach’s Breakdown – Nutrition Metrics
Here are Joshua’s Week 4 nutrition averages, based on 4 tracked days:
- Calories In: 2260
- Calories Expended: 2820
- Calorie Deficit: 560 kcal/day
- Protein: 133.3 grams (533 kcal / 23.0%)
- Carbohydrates: 250 grams (1,000 kcal / 44.0%)
- Fat: 81.5 grams (735 kcal / 33%)
- Fiber: 60.1 grams
- Saturated Fat: 11.7 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
Coach Notes:
The protein mandate of 130+ grams/day was successfully met all week, fulfilling the consequence quest, but it confirmed that this intake level isn’t optimal for sustainable energy or performance.
Carbohydrates came in well below the 55% target — likely a factor in the sustained fatigue experienced during the week.
Fat intake was significantly higher than target (33% vs. 25%), and saturated fat exceeded the 10g maximum. These shifts are likely a byproduct of adjusting protein sources and lowering carb-heavy food volume.
Fiber met the minimum, maintaining digestive health despite the protein increase.
Legacy Metrics
Zozofit Scan - End of Week 4
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 4 Data
The Forge (Strength Training): 5/10
Where muscle is built and grit is forged.
The Ascent (Cardio): 5/10
The uphill climb. The heart-pounding moments of resilience.
The Fuel (Nutrition): 5/10
What you consume determines your capacity.
The Flow (Recovery): 5/10
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): 6/10
Your “why.” The fire behind your discipline.
The Spark (Joy & Play): 6/10
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 5.
Current Weight: 199 lbs
Body Fat Percentage: 25.5%
Energy Level (avg): 5/10
Sleep Quality (avg): 6/10
Days Tracked Nutrition: 4 of 4
Strength Training Sessions: 3 of 3
Cardio Sessions: 3 of 3
Drive: 6/10
Focus: 6/10
Discipline: 6/10
Confidence: 5/10
Stress: 4/10
Mood: 6/10
How would you describe how this past week went?
Not great. I pushed very hard to hit my protein goals and honestly, I felt terrible most of the week
What are 1–3 wins from this past week?
Even though I felt unwell, I hit my showing up goals
Name one thing you’re proud of this week, even if it felt small:
I hit the recommended targets of protein, even though it cost me else where.
What felt hard, frustrating, or off-track this week?
The overall feeling of hitting a wall physically and mentally most days.
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 improve my run performance.
If you could win next week by nailing just one thing—what would it be?
Increasing my energy level.
Coach’s Final Reflection – Week 4
Week 4 was a deliberate test of limits. The protein mandate was met every day, and while it proved compliance and discipline, it also confirmed that 130 grams/day is more than Joshua’s body can sustainably handle during this phase. The result was a week of lower training intensity, subdued energy, and a noticeable drop in overall spark, but also a week of perfect follow-through under strain.
The data matters here. We now know the ceiling, and starting in Week 5, the target shifts to 100 grams/day of protein, with a better balance of carbs to restore energy, improve recovery, and bring training quality back up.
The foundation is still strong, all required check-ins, scans, and progress photos were submitted on time, and fat loss continued with a simultaneous increase in lean mass. Even when the body felt flat, the system produced results because the work was done.
Week 5 Preview
Maintain 100g/day protein target within ±5g.
Rebalance macros to lift carbs and lower fat intake toward target ranges.
Push Forge (strength) and Ascent (cardio) ratings back above 6/10.
Keep Bridge, Vault, and Keep pillars steady at 8s.
Week 5 Mini Quests
- Active Recovery Protocol (3 XP) – 20+ minute intentional recovery session (foam rolling, stretching, mobility, or breathwork).
- Fuel Precision Challenge (3 XP) – For 3 days, hit 100g ±5g protein and total calories within ±100 kcal of target.
- Hybrid Warrior – Lift Heavy, Then Obstacle Sprint (4 XP) – Perform a heavy lift followed by a short obstacle sprint or carry, 3–5 rounds.
Closing Thoughts
Week 4 was not a highlight reel week, but it was a data win, a compliance win, and a reminder that Legacy is built on truth, not comfort. Week 5 is about taking that truth, recalibrating, and coming back sharper, faster, and stronger.
Contact Joshua Marron on Instagram @Joshua.Marron.Legacy
