Project Legacy: Joshua Marron
Week 5: August 10th 2025 - August 16th 2025
Welcome to Project Legacy: Joshua Marron – Week 5 Recap.
We had a data loss for Week 5, so this update will be missing a few key components, we should return to usual on Week 6.
Week 5 Quick Numbers
Weight: 198.0 lbs / 89.8 kg (-1 lbs)
Body Fat Percentage: 25.0% (-0.5%)
Lean Mass: 148.5 lbs / 67.4 kg (+0.2 lbs)
Fat Mass: 49.5 lbs / 22.5 kg (-1.2 lbs)
Week 5 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 | 3 | 3 | 100% | 10 | Max XP possible: 10 XP | |
| Mindfulness (meditate) | 2 | 5 | 40% | 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 | ||||
| Mini-Quest: Active Recovery Protocol | Yes | 3 | Max XP possible: 3 XP | |||
| Mini-Quest: Fuel Precision Challenge | Yes | 3 | Max XP possible: 3 XP | |||
| Mini-Quest: Hybrid Warrior ? Lift Heavy, Then Obstacle Sprint | No | 0 | Max XP possible: 4 XP |
Week 5 Character Stats
Character Class: Hybrid Warrior
Week 5 Starting XP: 160 XP
Starting Level: 7 (Contender)
This Week: +49 XP
Current XP: 209 XP
Ending Level: 9 (Contender)
Congratulations! Joshua Marron has Leveled Up! x2
LEVEL 7 UNLOCKED.
Week 5 complete, 2 levels gained and Joshua Marron is now a Hybrid Warrior Level 9 Contender!
COACH'S NOTES – WEEK 5 CALL (August 17, 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)
- Weight 198 / 25% BF → second consecutive week under 200 since start. Good milestone.
- 3 strength, 2 short cardio, 1 long cardio, 1 recovery — ✅ hit all required sessions.
- Nutrition: 3/3 tracked, protein ~101g → works better than 130 target, energy stable.
- Coliseum: Strong overall (7–8s across all pillars). No unstable domains.
- Pre-call: “Consistency” repeated in wins/pride. This is the theme of Week 5.
- Back pain flare-up: mornings + runs impacted, lifts okay. Treated as flare-up, not chronic limiter.
- Prescription → scale intensity on runs if flare continues. “barefoot” walks as hybrid replacement.
- Main push: Mobility/recovery = no longer afterthought. Daily 10–15 min spine/hip focus. Must anchor it like a main lift.
- Stress down to 3/10 → positive sign. Energy/mindset/mood steady 7–8s.
- Missed heavy lift + obstacle sprint Mini Quest. Still earned 6 XP from others.
PROJECT LEGACY – WEEK 5 COACHING RECAP
Chapter Title: Systems Locked
Date: August 17, 2025
Week 5 brought something big: consistency finally clicked.
Joshua hit the full set of training for the first time since Project Legacy began, three strength sessions, two short cardio workouts, one long cardio, and an active recovery day. That’s the exact balance we’ve been aiming for, and it showed up clearly in the numbers. His weight dropped to 198 pounds with body fat at 25%.
Nutrition was steady, too. He tracked three days and averaged about 100 grams of protein per day. For context, protein is the macronutrient (one of the three building blocks of food alongside carbs and fats) that helps preserve muscle while losing fat. Earlier in the program, we tried pushing his intake higher, but the result was constant fatigue. Dropping the target brought his energy back while still keeping muscle mass intact, and the scale reflected that balance this week.
Not everything was smooth. Joshua noted his back pain flared up again, especially in the mornings and during runs. The lifts in the gym weren’t affected much, but running made the stiffness obvious. Instead of ignoring it, we adjusted: if the pain spikes, one of the short runs will be swapped for a barefoot-style walk (using thin “goat grip” shoes that strengthen the feet and ankles while reducing impact). This way, cardio stays consistent without risking injury.
The real coaching conversation this week was about recovery. In the past, Joshua treated stretching and mobility work like optional add-ons. The back pain is a direct reminder that recovery isn’t extra, it’s training. Going forward, every workout ends with 10–15 minutes of focused mobility for the spine and hips. No negotiation.
The Coliseum of Hero scores (our 10-pillar self-rating system) were steady across the board, mostly 7s and 8s. Stress dropped down to 3 out of 10, which shows the program is stabilizing into routine instead of chaos. When asked what he was proud of this week, Joshua kept it simple: “Consistency.” And that’s exactly the story of Week 5.
The takeaway: Progress isn’t just weight lost or muscle gained, it’s building a system you can repeat week after week. For the first time in Project Legacy, Joshua proved to himself that he can run the full circuit. Now the challenge is to keep stacking that consistency while tackling recovery head-on.
Nutrition Breakdown
Coach’s Breakdown – Nutrition Metrics
Here are Joshua’s Week 5 nutrition averages, based on 3 tracked days:
- Calories In: 1981
- Calories Expended: 2979
- Calorie Deficit: 998 kcal/day
- Protein: 101.4 grams (406 kcal / 20.5%)
- Carbohydrates: 254 grams (1,016 kcal / 51.3%)
- Fat: 62.3 grams (561 kcal / 28.3%)
- Fiber: 60.1 grams
- Saturated Fat: 9.5 grams
Target Goals:
- Calorie Deficit Goal: 750–1000 kcal/day
- Macro Goal: 20% Protein / 50% Carbs / 30% Fat
- Fiber Minimum: 60g
- Saturated Fat Maximum: 10g
Coach Notes:
- Calorie Deficit: Sitting at just under –1,000 kcal/day, right on target for steady fat loss without pushing into unsustainable territory. This matches the Week 5 weight drop (–1.0 lb).
- Protein: Averaged ~101 g/day (20.5%), which hit the lower end of the target and was far more sustainable than the 130 g/day experiment. Importantly, lean mass increased slightly this week (+0.2 lbs).
- Carbohydrates: Came in at 51%, under the 55% goal. This lower carb intake may have contributed to back stiffness and sluggish runs. Increasing carbs slightly will support recovery and endurance.
- Fat: Landed at 28%, above the 25% target but not extreme. Still in balance, and saturated fat stayed well within the ceiling at 9.5 g/day.
- Fiber: At 60.1 g/day, hit the 60 g/day goal.
Coliseum of Hero for Week 5 Data
The Forge (Strength Training): 7/10
Where muscle is built and grit is forged.
The Ascent (Cardio): 7/10
The uphill climb. The heart-pounding moments of resilience.
The Fuel (Nutrition): 8/10
What you consume determines your capacity.
The Flow (Recovery): 7/10
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): 8/10
Your “why.” The fire behind your discipline.
The Spark (Joy & Play): 8/10
Creativity, hobbies, fun—because a hero without joy loses their soul.
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.
Weekly Client Submitted Pre-Coach Call Check In
Submitted Pre-Call Check In for week 5.
Current Weight: 198 lbs
Body Fat Percentage: 25.0%
Energy Level (avg): 7/10
Sleep Quality (avg): 7/10
Days Tracked Nutrition: 3 of 3
Strength Training Sessions: 3 of 3
Cardio Sessions: 3 of 3
Drive: 8/10
Focus: 8/10
Discipline: 8/10
Confidence: 8/10
Stress: 3/10
Mood: 7/10