Welcome to Codename: Resurgam
Below you will find baseline photos, physical stats, and detailed results for the Resurgam client Joshua.
Baseline Quick Numbers
Weight: 224 lbs. / 101.6 kg
Body Fat Percentage: 28%
Body Fat Mass: 63 lbs. / 28.6 kg
Lean Body Mass: 161 lbs / 73.0 kg
Coach's Initial Assessment
Client Joshua enters Codename: Resurgam with a solid athletic foundation buried beneath years of setbacks. His history includes a motorcycle accident, chronic lumbar disc injury, periods of inactivity, and significant life stress, all of which contributed to a gradual loss of fitness.
At baseline, he weighs 224 pounds with 28% body fat, placing his primary objective on reducing body fat while preserving as much lean muscle as possible. Cardiovascular fitness remains surprisingly resilient, but strength, mobility, and body composition have declined considerably from previous years.
The encouraging news is that there are no major barriers preventing progress. Medical clearance has been obtained, blood pressure is excellent, and movement quality supports a return to structured training. The greatest challenge moving forward is expected to be consistency, not capability.
Coach’s Outlook: Based on the available data, following this place, Joshua has favorable odds of success. That success will be determined by his ability to execute the fundamentals consistently over the coming months. Every measurement, photograph, and performance metric documented below serves as the official starting point for measuring that progress.
*NOTE ON BODY FAT PERCENTAGE*
Joshua’s body fat readings have come from three different sources (DEXA Scan in January of 2026, weekly ZOZOfit scans and an average of three HUME Body Pod measurements per week. Although we present the raw data from all in this baseline, going forward for simplicity we will use only the HUME Body Pod’s reading on all metrics including body fat. ZOZOfit will be used for measurements and ratios and finally at the end of Resurgam, Joshua will have a fresh DEXA Scan performed for the most actuate data.
Codename: Resurgam Baseline Photos
Week 1 Goals
| Description | Session Goal | Potential XP |
|---|---|---|
| Strength Specific Training Sessions | 2 | 10 |
| Obstacle Training Sessions | 1 | 10 |
| Nutrition Logging | 3 | 10 |
| Mid/Long Run | 2 | 5 |
| High Intensity Interval Run | 1 | 5 |
| Active Recovery Day | 1 | 5 |
| Mindfulness Practice | 5 | 5 |
| Mini Quests | 3 | 10 |
| Coliseum Check-In | 1 | 2 |
| Coaching Call | 1 | 2 |
| Weigh-in | 1 | 2 |
| Progress Photos | 1 | 2 |
| ZOZOfit Scan | 1 | 2 |
| TOTAL POSSIBLE XP | 70 |
Starting Character Stats
0 XP
Level: 1 (Recruit)
Character Class: The Hybrid Warrior
The Hybrid Warrior is an equal mix Obstacle Reaver & Barbell Titan.
This is the beast forged for the battlefield. The Hybrid Warrior lifts like a Titan and charges like a Reaver. He is ready for chaos, built for carnage. Nothing is too heavy, too messy, or too far.
The Hybrid Warrior wants to crush obstacle races with real strength. This class blends hybrid conditioning, functional lifting, and endurance work. Think deadlifts, sleds, trail runs, grip work, and brutal finishers.
Codename: Resurgam Nutrition Targets
The nutrition strategy for Resurgam is built around one primary objective:
Create sustainable fat loss while maintaining strength, performance, recovery, and long-term adherence.
Rather than using an aggressive calorie restriction approach, Resurgam follows a Three-Tier Caloric Architecture. This means daily nutrition targets change depending on the demands placed on the body.
The goal is not simply to eat less. The goal is to provide the right amount of fuel for each type of day while creating a consistent calorie deficit over time.
This approach is based on Precision Nutrition Level 1 principles and is designed around real-world sustainability. Accounting for a demanding work schedule, personal responsibilities, training demands, and long-term consistency.
Daily Nutrition Targets
2051 calories, 115g protein, 265g (net) carbohydrates, 59g fat.
Resurgam Nutrition Rules
To keep the process safe, effective, and sustainable, the nutrition plan follows several non-negotiable guidelines.
1. Minimum Calorie Floor: 1,650 calories.
This number is based on Joshua’s measured Resting Metabolic Rate (RMR) from the January 2026 DEXA scan. This represents the minimum amount of energy the body requires at rest and serves as a safety boundary during the transformation.
2. Protein Target: Quality Over Quantity
The daily protein goal is: 110–120 grams per day.
Protein is prioritized to support:
* Muscle retention during fat loss
* Strength progression
* Recovery from training
* Overall performance
Previous attempts to push protein intake higher (approximately 140g/day) resulted in noticeable fatigue and digestive issues. The Resurgam protocol recognizes that more protein is not always better if it negatively impacts consistency and recovery.
3. Sustainable Fat Loss Rate
Resurgam aims for a moderate calorie deficit of approximately: 625 calories per day.
This approach is designed to support a sustainable fat loss rate of roughly: 1 – 1.25 pounds per week. The priority is preserving strength, energy, and adherence rather than chasing rapid weight loss that cannot be maintained.
Nutritional Foundation
100% Ethical Vegan Nutrition.
Joshua has followed an ethical vegan lifestyle since 2011. It is a core value that remains unchanged throughout the Resurgam process.
High-Fiber Whole Food Foundation
Joshua’s baseline nutrition currently averages approximately: 68 grams of fiber per day.
This reflects a diet centered around whole plant foods and supports overall health, digestion, and metabolic function.
Sustainability Over Intensity
The guiding principle of Resurgam nutrition is: Sustainable beats aggressive.
The best nutrition plan is not the one that creates the fastest short-term result. It is the one that can survive the challenges of everyday life and continue producing results months from now.
Resurgam Metrics
In Resurgam, we will be using multiple tools for collecting metrics. The two main two on a week to week basis will be the Hume Body Pod and the ZOZOfit Scan.
1. Hume Body Pod
The Hume Body Pod is an advanced smart scale and body composition analyzer designed for at-home use. Unlike a traditional bathroom scale that only gives you total body weight, the Hume Pod uses Bioelectrical Impedance Analysis (BIA).
How it works: When you stand on the scale (and hold its sensor handles), it sends safe, low-level electrical signals through your body. Because muscle, fat, and water conduct electricity at different speeds, the device calculates what your body is actually made of.
What it measures: It breaks down your weight into key internal metrics, including body fat percentage, skeletal muscle mass, lean body mass, body water percentage, visceral fat (fat stored around internal organs), BMR (basal metabolic rate), and metabolic age.
Key Benefit: It helps you track body recomposition, allowing you to see if you are losing fat and gaining muscle even when scale weight stays the same.
2. ZOZOFit 3D Scan
ZOZOFit is a mobile 3D body-scanning technology that uses your smartphone camera to create an accurate 3D digital model of your body.
How it works: Through the app, your smartphone camera captures photos/video as you complete a 360-degree rotation. AI algorithms process those images into a 3D mesh model of your torso, arms, and legs.
What it measures: It automatically takes precise tape-measure-style circumference readings for up to 16 key body areas (chest, waist, hips, thighs, calves, arms, neck, etc.). It also assesses posture alignment and estimates body fat percentage using 3D dimension formulas.
Key Benefit: It replaces manual measuring tapes with repeatable 3D visual scans. It offers side-by-side visual comparisons so you can see where inches are being gained or lost across your frame over time.
The Hard Numbers
| Category/Source | Date | Metric | Value | Flag |
|---|---|---|---|---|
| Hume BIA | 2026-08-03 | Weight | 222.9 lbs | High |
| Hume BIA | 2026-08-03 | BMI | 31.2 | Very High |
| Hume BIA | 2026-08-03 | Body Fat % | 26.7% | High |
| Hume BIA | 2026-08-03 | Body Fat Mass | 59.5 lbs | Very High |
| Hume BIA | 2026-08-03 | Lean Mass | 150.8 lbs | Standard |
| Hume BIA | 2026-08-03 | Lean Mass % | 67.6% | Low |
| Hume BIA | 2026-08-03 | Subcutaneous Fat | 51.8 lbs / 23.2% | High / Standard |
| Hume BIA | 2026-08-03 | Visceral Fat Index | 11 | Standard |
| Hume BIA | 2026-08-03 | Body Water % | 53.0% | Standard |
| Hume BIA | 2026-08-03 | BMR | 1932 cal | High |
| Hume BIA | 2026-08-03 | Metabolic Age | 42 yrs | Standard |
| Hume BIA | 2026-08-03 | Skeletal Muscle Mass | 103.5 lbs | Standard |
| ZOZOFit 3D Scan | 2026-08-03 | Body Fat % | 30.4% | |
| ZOZOFit 3D Scan | 2026-08-03 | Chest | 46.1" | |
| ZOZOFit 3D Scan | 2026-08-03 | Upper / Lower Waist | 42.3" / 42.6" | |
| ZOZOFit 3D Scan | 2026-08-03 | Hips | 43.6" | |
| ZOZOFit 3D Scan | 2026-08-03 | Neck / Shoulders | 16" / 18.2" | |
| ZOZOFit 3D Scan | 2026-08-03 | Thigh L/R | 27.5" / 27.3" | |
| ZOZOFit 3D Scan | 2026-08-03 | Calf L/R | 16" / 16.5" | |
| ZOZOFit 3D Scan | 2026-08-03 | Upper Arm L/R | 14" / 14" | |
| ZOZOFit 3D Scan | 2026-08-03 | Forearm L/R | 10.7" / 11" | |
| ZOZOFit 3D Scan | 2026-08-03 | Posture | 84/100 (Slightly Unaligned) | |
| ZOZOFit 3D Scan | 2026-08-03 | BMI (ZOZOFit) | 31.1 | Above range |
| ZOZOFit 3D Scan | 2026-08-03 | Waist-to-Hip Ratio | 0.97 | Above recommended |
Zozofit Scan - Baseline
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 in the spirit of Resurgam and transparency, with permission, we will be sharing Joshua’s weekly self-scores in the Coliseum.
Coliseum of Hero for Baseline Data
The Forge (Strength Training): 2/10
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): 4/10
What you consume determines your capacity.
The Flow (Recovery): 2/10
Sleep, breath, stress regulation, and restoration.
The Focus (Mindset): 6/10
Your inner compass—clarity under pressure.
The Bridge (Relationships): 8/10
Connection, communication, emotional presence.
The Vault (Career & Finances): 3/10
Structure, stability, and how work supports the mission.
The Keep (Environment): 4/10
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): 7/10
Creativity, hobbies, fun—because a hero without joy loses their soul.