Welcome to Codename: Resurgam
Below you will find Week 1 photos, physical stats, and detailed results for Resurgam client Joshua.
Baseline Quick Numbers
| Metric | Week 1 | Baseline | Change | |
| Weight : | 222.7 lbs. | 222.9 lbs. | 0.2 lbs. | Decrease |
| BMI : | 31.1 | 31.2 | 0.1 | Decrease |
| Body Fat Percentage : | 26.30% | 26.70% | 0.40% | Decrease |
| Body Fat Mass : | 58.5 lbs. | 59.5 lbs. | 1 lbs. | Decrease |
| Lean Mass Percentage : | 68.20% | 67.60% | 0.60% | Increase |
| Lean Mass : | 151.9 lbs. | 150.8 lbs. | 1.1 lbs. | Increase |
| Subcutaneous Fat Percentage : | 22.90% | 23.20% | 0.30% | Decrease |
| Subcutaneous Fat Mass : | 50.9 lbs. | 51.8 lbs. | 0.9 lbs. | Decrease |
| Visceral Fat Index : | 11 | 11 | 0 | No Change |
Coach's Week 1 Review
The First Real Calibration
Week 1 is complete. 60 out of 70 possible XP earned. For week one, this is an excellent result.
The most important finding is that the first week of the new training architecture produced substantial DOMS and accumulated soreness, enough that completing every planned session would likely have meant degraded performance.
It is incredibly important for someone in a new workout plan to listen to their body and not to just keep pushing through, we aren’t here for short term toughness wins, we are here to build a brand-new character that is sustainable for the long term.
Through the first few weeks, the body is adapting to a new training stimulus and protecting the quality of the work put in is paramount.
Week 1 did not go 100% as written, but it did go 100% as expected and planned.
Codename: Resurgam Week 1 Photos
Week 1 Goals / XP Earned
| Description | Session Goal | Actual Session | Potential XP | Actual XP Earned |
|---|---|---|---|---|
| Strength Specific Training Sessions | 2 | 1 | 10 | 5 |
| Obstacle Training Sessions | 1 | 1 | 10 | 10 |
| Nutrition Logging | 3 | 3 | 10 | 10 |
| Mid/Long Run | 2 | 1 | 5 | 2.5 |
| High Intensity Interval Run | 1 | 1 | 5 | 5 |
| Active Recovery Day | 1 | 1 | 5 | 5 |
| Mindfulness Practice | 5 | 3 | 5 | 2.5 |
| Mini Quests | 3 | 3 | 10 | 10 |
| Coliseum Check-In | 1 | 1 | 2 | 2 |
| Coaching Call | 1 | 1 | 2 | 2 |
| Weigh-in | 1 | 1 | 2 | 2 |
| Progress Photos | 1 | 1 | 2 | 2 |
| ZOZOfit Scan | 1 | 1 | 2 | 2 |
| TOTAL POSSIBLE XP | 70 | 60 |
Week 1 Character Stats
60 XP
Hybrid Warrior – Level 3 (Recruit)
Joshua scored 60 XP in Week 1, which catapults him from Level 1 into a Level 3 Hybrid Warrior!
Week 2 Mini Quests
1. Soreness Calibration Log – 5 XP
For each training day this week, record a simple morning soreness score from 1–10, plus one sentence answering: “Does today’s soreness change how I expect to move/train today?”
Why: This gives us actual adaptation data. We’re not trying to eliminate soreness; we’re trying to determine whether Week 1’s DOMS is a temporary adaptation response or whether the current workload is consistently exceeding recovery capacity.
Evidence: 5–7 short entries.
—
2. Pre-Log One Full Day of Nutrition – 3 XP
Choose one busy weekday and pre-log the entire day’s food in Cronometer before the day begins.
No requirement to make it perfect. The objective is simply to see whether removing the “figure it out as the day happens” problem makes Fuel easier.
Why: Fuel was the lowest Coliseum Pillar, but the problem wasn’t nutrition quality, it was time friction around tracking. This is a small experiment aimed directly at that friction.
Evidence: Completed Cronometer pre-log + one-sentence reflection.
—
3. Protect the Spark – 2 XP
Spend 15–20 minutes this week doing something connected to the excitement behind Resurgam that is not training.
Look at the Trifecta goal, build a race playlist, revisit an old race photo, sketch out a future goal, watch something OCR-related, or simply write about what you’re excited to become through this campaign.
Then answer:
“What about Resurgam am I genuinely excited to see happen?”
Why: Spark was tied for the highest Coliseum score at 7/10, and Joshua specifically identified excitement about the new program and its goals as the reason. That’s an asset. I want to feed it, not spend it.
Codename: Resurgam Nutrition (Average)
| Metric | Actual | Goal | Goal Hit | Unit |
|---|---|---|---|---|
| Calories Consumed | 2241.0 | 2051 | calories | |
| Calories Expended | 3018.0 | 2676 | calories | |
| Calorie Deficit | 776.0 | 625 | True | calories |
| Protein | 112.0 | 110–115 | True | grams |
| Net Carbohydrates | 246.0 | ≤265 | True | grams |
| Fat | 68.9 | ≤59 | False | grams |
| Saturated Fat | 9.2 | <10 | True | grams |
| Fiber | 53.7 | ≥50 | True | grams |
Joshua’s calorie consumption was higher than programed, however so was his calories expended which pushed him above the calorie deficit we planned, which would account for the 1 pound of fat loss this week. Most metrics were dead on, however total fat was a bit high. We’ll keep an eye on it if it continues, but ensuring that he keeps dropping fat weight and maintaining muscle mass is our main goal, so as long as those trends continue, the exact macros aren’t as important.
The Hard Numbers
| Category/Source | Date | Metric | Value | Flag |
|---|---|---|---|---|
| Hume BIA | 2026-08-10 | Weight | 220.5 lbs | High |
| Hume BIA | 2026-08-10 | BMI | 30.8 | Very High |
| Hume BIA | 2026-08-10 | Body Fat % | 26.0% | High |
| Hume BIA | 2026-08-10 | Body Fat Mass | 57.3 lbs | Very High |
| Hume BIA | 2026-08-10 | Lean Mass | 151.7 lbs | Standard |
| Hume BIA | 2026-08-10 | Lean Mass % | 68.8% | Low |
| Hume BIA | 2026-08-10 | Subcutaneous Fat | 49.8 lbs / 22.6% | High / Standard |
| Hume BIA | 2026-08-10 | Visceral Fat Index | 11 | Standard |
| Hume BIA | 2026-08-10 | Body Water % | 53.5% | Standard |
| Hume BIA | 2026-08-10 | BMR | 1938 cal | High |
| Hume BIA | 2026-08-10 | Metabolic Age | 42 yrs | Standard |
| Hume BIA | 2026-08-10 | Skeletal Muscle Mass | 104.2 lbs | Standard |
| ZOZOFit 3D Scan | 2026-08-10 | Body Fat % | 28.8% | |
| ZOZOFit 3D Scan | 2026-08-10 | Chest | 45.5" | |
| ZOZOFit 3D Scan | 2026-08-10 | Upper / Lower Waist | 41.9" / 42.1" | |
| ZOZOFit 3D Scan | 2026-08-10 | Hips | 43.2" | |
| ZOZOFit 3D Scan | 2026-08-10 | Neck / Shoulders | 16.0" / 18.2" | |
| ZOZOFit 3D Scan | 2026-08-10 | Thigh L/R | 27.1" / 27.0" | |
| ZOZOFit 3D Scan | 2026-08-10 | Calf L/R | 15.9" / 16.3" | |
| ZOZOFit 3D Scan | 2026-08-10 | Upper Arm L/R | 14.2" / 14.1" | |
| ZOZOFit 3D Scan | 2026-08-10 | Forearm L/R | 11.8" / 11.9" |
Joshua’s data is exactly where it should be ending week 1 of Resurgam. We are building habits and the base for a lifetime of health.
Zozofit Scan - Week 1
Coliseum of Hero for Week 1
The Forge (Strength Training): 5/10
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): 4/10
What you consume determines your capacity.
The Flow (Recovery): 5/10
Sleep, breath, stress regulation, and restoration.
The Focus (Mindset): 6/10
Your inner compass—clarity under pressure.
The Bridge (Relationships): 7/10
Connection, communication, emotional presence.
The Vault (Career & Finances): 6/10
Structure, stability, and how work supports the mission.
The Keep (Environment): 6/10
Your physical space—does it serve or sabotage you?
The Spirit (Purpose): 5/10
Your “why.” The fire behind your discipline.
The Spark (Joy & Play): 7/10
Creativity, hobbies, fun—because a hero without joy loses their soul.
The Coliseum of Hero is extremely important for how Joshua views himself. A few areas dropped, but most went up, this week was less about increasing all metrics and more so about creating a balance. With his lowest score in The Fuel at 4 and his highest score of 7 in Spark and Bridge, this week shows a man much more in balance than at baseline. Next step is to slowly build Joshua’s feelings in each category in equal weight.