Project Legacy
Onboarding: July 13th 2025
Project Legacy isn’t built on filters or highlight reels. It’s built on truth. What follows is an unflinching record of Joshua Marron’s starting point, physically, mentally, and emotionally. This level of detail isn’t just data. It’s the bedrock from which we’ll build something extraordinary.
Client Onboarding - Coaching Notes
Client Profile
Client: Joshua Marron
Date: 14 July 2025
Joshua steps into Project Legacy at 205 lbs (93 kg) with a measured body fat percentage of 26.2%. Underneath visible fat storage lies years of developed muscle and a naturally athletic skeletal frame. His body tells the story of both strength and struggle—a powerful combination that makes him an exceptional candidate for transformative change.
Client’s Personal Reflections
“For years, I’ve felt trapped in my own skin. I’d stand in front of the mirror and feel anger and sadness, convinced I was failing, not just at fitness, but at life. I’ve hidden my figure under baggy clothes, avoided situations like pool parties because I didn’t want people to see me.
I’m haunted by this fear of failing. Sometimes it feels safer not to try at all than to try and fall short again. That fear whispers that I’ll always be the fat guy hiding in hoodies, that I’ll never be strong enough, lean enough, or worthy enough to be seen.
But I also know that’s not the truth. There’s a part of me that believes I’m capable of incredible things. That’s why I’m here, showing everything, even the parts that make me feel exposed. Because I believe my real legacy starts right here.”
– Joshua Marron
Mindset & Emotional State
Joshua begins Project Legacy with mixed emotions, anxious yet determined. His internal dialogue includes harsh self-criticism, leading to shame spirals if he perceives a slip-up in diet or training. Social avoidance, body-image concerns, and a deep-seated fear of failure have shaped his past. Yet he exhibits resilience, clarity, and an unwavering commitment to transparency as tools for transformation.
Coach’s Note:
“Joshua’s willingness to expose the raw truth is his superpower. It’s the foundation for genuine, lasting change.”
Performance Goals
Joshua’s transformation isn’t solely about aesthetics. His performance targets include:
- Running:
- Achieve a sub-30-minute 5K (current personal best previously achieved)
- Achieve a sub-60-minute 10K
- Strength & Skill:
- Perform unassisted pull-ups
- Long-term ambition to achieve muscle-ups
Coach’s Note:
“These goals reflect both aesthetic and functional aims. We’ll structure training to develop not just a leaner body, but one capable of athletic performance in races and life.”
Body & Movement Overview
Face & Head
Joshua’s facial structure provides a strong foundation for aesthetic transformation. His angular jawline and high cheekbones are partially softened by current body fat levels, yet his bone structure remains prominent. His steely blue-gray eyes convey focus and determination.
Mild thinning at the crown is visible in his hair, typical for his age. His skin remains healthy overall, with minor freckling and mild sun exposure visible on his shoulders and upper chest.
Coach’s Note:
“Joshua’s facial definition will sharpen considerably as fat loss progresses, revealing the strong bone structure beneath.”
Upper Body - Front & Sides
Joshua’s upper body shows clear evidence of previous strength training. His clavicles are broad, a major asset for an aesthetic shoulder-to-waist taper. His chest carries mass beneath a layer of subcutaneous fat. Mild forward rounding of the shoulders signals tightness in the chest and potential upper-back weakness, which we’ll address in training.
Central adiposity is present in the abdominal region, contributing to a protruding belly, compounded by mild rib flare and anterior pelvic tilt.
Coach’s Note:
“Joshua’s structure is excellent for building a visually striking upper body. Fat loss and posture correction will reveal his muscle definition.”
Upper Body - Back
From behind, Joshua’s wide clavicle span and potential for significant lat development are apparent. Mild asymmetry exists, with the left scapula sitting slightly higher than the right, a minor imbalance we’ll correct through targeted work.
Lower-back fat deposits are consistent with male-pattern storage and will gradually reduce.
Coach’s Note:
“Joshua’s back transformation will be dramatic. Correcting posture and muscle imbalances will complete the aesthetic picture.”
Lower Body - Hips & Legs
Joshua’s lower body displays substantial muscular development. His thighs and glutes retain visible fullness even at higher body fat levels. Hip mobility remains excellent—a crucial advantage for both aesthetics and performance.
The left calf remains approximately 0.7 inches (about 1.8 cm) smaller than the right, a legacy of past motorcycle trauma. However, functional strength remains solid.
Minor skin textural changes, such as light cellulite and faint surgical scarring above the left knee, are purely cosmetic and pose no performance limitations.
Coach’s Note:
“Joshua’s legs are built like an athlete’s. Fat loss will reveal impressive quad sweep and glute contour.”
Functional Movement
Despite his higher body fat, Joshua demonstrates excellent movement patterns. He achieves full squat depth, though mild rib flare and forward torso lean suggest areas to improve in thoracic mobility and core bracing.
Hip hinge mechanics are clean. Dead hangs display solid shoulder engagement, though minor asymmetry is visible. A slight performance difference in right-leg hip flexion likely reflects residual impact from past injury.
Coach’s Note:
“Joshua’s functional movement is a huge asset. These mechanics will allow safe progression into high-intensity training.”
Health & Metrics – Coach’s Clinical Analysis
Joshua’s health data tells the story of someone carrying extra fat—but also possessing significant muscle mass and an athletic cardiovascular base. Clinically, he sits at the higher end of the overweight category for his height. Reducing to around 170–175 lbs (77–79 kg) would place him in the normal BMI range. However, BMI alone is inadequate due to Joshua’s lean mass.
Key cardiovascular markers—including a resting heart rate of 56 bpm—suggest strong underlying fitness despite excess fat. Blood pressure is elevated but is expected to normalize with fat loss and training. Body measurements reflect years of training beneath current adiposity.
From a coaching lens, this is an excellent foundation for transformation. Joshua’s skin health, muscle symmetry, and functional mobility all predict a highly successful journey ahead.
Detailed Metrics & Coach’s Notes
Metric | Value (Imperial) | Value (Metric) | Coach’s Note |
Weight | 205 lbs | 93 kg | Places Joshua in the higher end of the overweight category for his height (5’11”/180 cm). Roughly 30–35 lbs (13–16 kg) of fat loss would place him in the normal BMI range. Muscle mass makes BMI less reliable. |
Body Fat % | 26.2% | – | Falls into moderate overweight range for adult males. Health risks rise above ~25%. Target is ~10–12% for aesthetic and health benefits. Skin elasticity is favorable. |
Lean Mass Estimate | ~151.3 lbs | ~68.6 kg | Above average lean mass for his build. Excellent base for aesthetics and metabolic health. |
Fat Mass Estimate | ~53.7 lbs | ~24.4 kg | Represents stored energy. Target reduction of ~30–35 lbs (13–16 kg) for goals. |
Resting Heart Rate | 56 bpm | – | Lower than average, suggesting strong cardiovascular fitness despite higher fat levels. A positive indicator of underlying health. |
Blood Pressure | Elevated | – | Above optimal range. Weight loss and training should reduce this. |
Respiration | 14 brpm (sleep) / 15 brpm (awake) | – | Well within normal adult ranges. No respiratory limitations. |
HRV (Heart Rate Variability) | 60 ms | – | Average-to-good range for Joshua’s age. Higher HRV with training will indicate improved stress resilience and recovery. |
VO₂ Max | 39 | – | Falls in the “Good” range for Joshua’s age group. Above sedentary averages, with significant room for improvement. |
Neck | 15.6 in | 39.6 cm | Average male neck size. No concerns for fat accumulation affecting airway health. |
Shoulders | 17.6 in | 44.7 cm | Broad shoulder span—a major asset for aesthetic taper. |
Chest | 42.9 in | 109.0 cm | Solid pectoral mass. Definition will emerge with fat loss. |
Upper Waist | 38.8 in | 98.5 cm | Above ideal male range (ideal under ~35 in / 89 cm). Reducing this is crucial for health and aesthetics. |
Lower Waist | 39.0 in | 99.1 cm | Similar to upper waist, reflecting uniform fat distribution. |
Hips | 41.2 in | 104.6 cm | Proportionate to frame. No significant fat accumulation beyond typical male pattern. |
Right Upper Arm | 13.1 in | 33.3 cm | Good muscle mass under current fat layer. Will become visibly defined with fat loss. |
Left Upper Arm | 12.9 in | 32.8 cm | Symmetrical with right side. No concerns. |
Right Thigh | 25.2 in | 64.0 cm | Substantial muscle mass, an asset for performance and aesthetics. |
Left Thigh | 25.1 in | 63.8 cm | Perfect symmetry with right thigh. Excellent baseline. |
Right Calf | 15.6 in | 39.6 cm | Larger than average, reflecting solid muscle development. |
Left Calf | 14.9 in | 37.8 cm | Slightly smaller due to past injury. Function remains excellent. |
Training Program – Week 1
Joshua’s initial plan prioritizes consistency, safe movement, and building momentum:
- 4 days/week strength training:
- Push/Pull splits
- Lower-body power
- Core and grip-focused work
- 3 days/week cardio:
- Mix of HIIT and steady-state options
- 1 long run/week
- 1 active recovery day
Modifications include lighter initial loading for trap bar deadlifts and assisted Nordic curls. Running progression remains flexible based on weekly feedback.
Coach’s Note:
“Week 1 is about proving to yourself that you can show up. The intensity will build as Joshua’s confidence and recovery improve.”
Nutrition & Supplementation
Joshua follows a vegan diet and will track at least 3 days per week initially to establish a baseline. Target nutrition plan:
- Calories: ~2300–2400 kcal/day (9,630–10,050 kJ/day)
- Macros:
- Protein: 20%
- Fat: 25%
- Carbohydrates: 55%
He’s vigilant about key micronutrients such as B12, iron, and omega-3s.
Current Supplement Stack:
- Vegan Vitamin D3
- Iron-free vegan multivitamin
- Plant-based omega-3s
- Beetroot powder
- Creatine
- Choline Bitartrate
- Magnesium Glycinate
- Zinc
- Organic vegan protein powder
Coach’s Note:
“Joshua’s supplement routine is well-structured to support his vegan lifestyle and training demands.”
Accountability & Commitment
Joshua has committed to complete transparency and full accountability. He’s agreed to immediate communication if negative spirals arise, and will maintain daily check-ins, even if brief.
Coach’s Note:
“Radical honesty is the strongest tool we have. Joshua’s commitment to show every step is what will make this transformation successful.”
Week 1 Mission
🎯 Week 1 WIN: Consistency
- Complete all scheduled workouts
- Track at least three days of nutrition
- Daily check-ins—even short
- Submit Sunday weigh-in
- Reach out immediately if negative spirals begin
Coach’s Final Reflection
“Joshua Marron stands at the start of an extraordinary journey. His current physique, data, and mindset are the truth of where we begin. None of it is a verdict—it’s the prologue to a story of discipline, resilience, and power. This is Project Legacy—and the best chapters are yet to come.”