Legacy HQ

Battleplan with Rory and Gareth

Battleplan with Rory and Gareth

This was a Q&A session with Rory and Gareth discussing training, nutrition, and lifestyle challenges with their program participants. The main topics covered included managing weekend nutrition while staying in calorie deficit, strategies for handling partner feedback without taking it personally, dealing with family demands at home, and determining when to take rest days versus pushing through training. Rory and Gareth emphasized the importance of consistent tracking, making informed decisions about social events, and maintaining routine even on rest days, while Adam asked specific questions about rep timing in the gym and food choices for belly fat reduction, which Rory and Gareth addressed by reinforcing that caloric deficit, high protein intake, and good food quality are the key factors rather than specific food avoidance.

Training Principles

Nutrition and Tracking

Daily Habits and Accountability

Communication

Busy dads should aim for 2–3 consistent full-body strength sessions each week, covering squats, hinges, pushes, pulls and carries. The goal is not exhaustion—it is building enough strength to remain capable, useful and active with your children and grandchildren for decades.

Lucas, a field sales director, shared his journey from a near-cardiac event at 370 lbs to achieving 15.4% body fat — down from 52.2% — while rebuilding his identity around faith, family, and health. The session highlighted that physical transformation alone is insufficient without a corresponding mental health shift, and that community accountability was the missing element in his previous attempts.

We cover the biggest FAQs in training.

The best exercise for fat loss?

Free weights or machines?

Progressive overload and much more.

Rory and Gareth tick off all things nutrition.

What is the best number deficit for fat loss?

What nutrition strategy is best for fat loss?

How many calories do we need to bulk?

Advice for tracking calories...

How strength training and running can coexist and complement each other.

How to find time for yourself despite the complexity of modern life...