Wochen 5-6 - Autophagie erhöhen

<span class="translation_missing" title="translation missing: de.blocks.tabbed_index.alt_text.skeleton_purge_pull">Skeleton Purge Pull</span>

Purge
Mesocycle
Weeks 1 To 9

Weeks

1-2

Intervallfasten starten

Weeks

3-4

Pesco-Keto starten

Weeks

5-6

Autophagie steigern

Weeks

7-8

Veganes Keto

Weeks

Wasserfasten

Weeks

10-11

Vegan, proteinreich

Weeks

12-13

Mediterrane Ernährung starten

Weeks

14-15

Maximales Muskelwachstum

Weeks

16-17

Echte Stärke festigen

<span class="translation_missing" title="translation missing: de.blocks.tabbed_index.alt_text.strongman_grow_push">Strongman Grow Push</span>

Growth
Mesocycle
Weeks 10 To 17

Woche 5–6

Erhöhe Autophagie

Autophagy is going to be strongly incremented by squeezing more out of protein restriction and calorie restriction. This is the first block that can be considered a low-protein lifestyle combined with a slightly lowered calorie intake. Goal is to maintain the body in a very strong self-salvaging state while being supplied with highlights nutrition rich foods to maintain metabolism high.

At A Glance

1.0g/kg of Protein is low protein
High fiber
Deep Keto
Pescatarian, mostly plant based
10% calorie restriction
4x cardio sessions/week
1x weight lifting/week

Was sich geändert hat

Im Vergleich zum vorherigen Block

It's about deepening Autophagy. The squeeze on protein and calorie shall compensate for density loss and increment autophagy beyond compensation.

Compared To Before

Fasten		Gleich 18:6
Kardio		Gleich 4x/Woche
Hypertrophie		Gleich 1x/Woche
Kohlenhydrate		Wenige Kalorien & verbleibe auf Keto Level
Eiweiß		Runter auf 1.0g/kg
Fett		verbleibe keto

Nutrition Fasting

Eiweiß (g/kg)	:	max. 1
Eiweiß (%)	:	max. 15
Kohlenhydrat (%)	:	max. 10
Fett (%)	:	75 ±10
Ballaststoffe (g/kg)	:	min. 0,6
Energie (%)	:	max. 90
Fasten (h/Tag)	:	min. 18

Fats Value 1

Carbs Value 1

Protein Value 1

Note Fiber Always Stays High In The Calicen Protocol In Every

Exercies

Kardio Days Week	:	4
Hypertrophie Days Week	:	1
VILPA Session Day	:	2

Note The Difference Between Exercises Vs Vilpas Click Here.

Week S Focus Kardio

Wellbeing

Yoga Days Week	:	1
Meditation Days Week	:	2,5
Atemarbeit Days Week	:	2,5

Breathwork

Meditation

Yoga

Suggestion Note Feel Free To Mix And Match The Activities As You
Go Your Own Pace And Listen To Your Body Daily Adherence Matters More Than Specificity

To-do

Buy grocieries for the week
Schedule your meal plan (check out 'suggested day routine')

Vermeiden

Avoid oversumption.
Avoid free styling your recipes. Most likely you overshoot in calories or carbs.
Avoid skipping your VILPAs and meditations.

Herausforderungen

Calorie oversumption happens fast. Mostly because of snacking.
The time restriction possibly interferes with social dinners. Let friends know of your attention, so your friends can become your support circle to adhere to the protocol.

Tipps

When feeling slightly hungry before bed time, that is an indicator that calorie restriction occurred. Celebrate small hunger feeling.
Meal-prep can simplify a lot your daily schedule.
Have prepared your snacks before-hand. In the moment of a "snack-attach" it is hard to estimate calorie consumption. When in a satisfied state, it's the best moment to decide over meals and snacks.

Vorgeschlagen