Purge
Mesocycle
Weeks 1 To 9
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
9
Wasserfasten
Weeks
10-11
Vegan, proteinreich
Weeks
12-13
Mediterrane Ernährung starten
Weeks
14-15
Maximales Muskelwachstum
Weeks
16-17
Echte Stärke festigen
Growth
Mesocycle
Weeks 10 To 17
Mesocycle
Weeks 10 To 17
Woche 3–4
Starte Pescatarian Keto
This block (weeks 3-4) mark the start of keto phase. This block is part of the pull phase in which tighter our pull intensity compared to the previous 2 weeks. The pescatarian-keto nature of the diet will deeply cause a metabolic shift internally, paired with high cardio session to optimize toward cellular turnover and fat burning.
At A Glance
- 18:6 Intermitten Fasting
- 1x Weight Lifting
- 4x Cardio Sessions
- Pescatarian Keto Diet
Was sich geändert hat
Im Vergleich zum vorherigen Block
More Pull (more restriction) compared to the previous block. The big factor is the shift from Pescatarian to Keto-Pescatarian. Energy will be delivered mostly from Avocado, Nuts, seeds and a variety of sea foods. Also IF changes from 16:8 to 18:6. Now we are in a deep ketogenic state.
Compared To Before
| Fasten | from 16:8 -> 18:6 | |
| Kardio | 3x -> 4x / Woche | |
| Hypertrophie | 2x -> 1x / week (combined with some force training) | |
| Kohlenhydrate | Keto | |
| Eiweiß | 25% less protein | |
| Fett | increase to keto-fat levels |
Nutrition Fasting
| Eiweiß (g/kg) | : | max. 1,3 |
| Eiweiß (%) | : | max. 20 |
| Kohlenhydrat (%) | : | max. 10 |
| Fett (%) | : | 75 ±5 |
| 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 |
Week S Focus
Kardio
Wellbeing
| Yoga Days Week | : | 1 |
| Meditation Days Week | : | 2,5 |
| Atemarbeit Days Week | : | 2,5 |
M
T
W
Or
T
F
S
S
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
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 any sweetness that you are unaware its origin. To step out of keto happens through carbs. Your taste buds helps you identify.
- Avoid carb in any snack.
- Avoid overeating.
Herausforderungen
- Difficult to estimate calories. Your intuition will fool you. Measure your quantities.
- Carbs are everywhere, and will accidentally consume them. Learn bit by bit food Marco composition.
Tipps
- Allow to feel the sensation of small hunger before bed. If you feel (a little bit) hungry, you hit the perfect level for fat loss and pull-stimulus.
Vorgeschlagen
Tagesplan
Montag
HIIT Montag, 18:6, Keto Pescaterianer
Dienstag
Gym Dienstag, 18:6, Keto Pescaterianer
Mittwoch
Cardio Z4 Mittwoch, 18:6, Keto Pescaterianer
Donnerstag
Cardio Z3 Donnerstag, 18:6, Keto Pescaterianer
Freitag
Cardio Z2 Freitag, 18:6, Keto Pescaterianer
Samstag
Samstag, 18:6, Keto Pescaterianer
Sonntag
Sonntag, 18:6, Keto Pescaterianer
Week Summary
Week Summary Description
24h Cronogramm
Zusammenfassung des Tagesrhythmus