Weeks 1-2 - Start Intermitten Fasting

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

Purge
Mesocycle
Weeks 1 To 9

Weeks

1-2

Start Intermitten Fasting

Weeks

3-4

Start Pesco Keto

Weeks

5-6

Increase Autophagy

Weeks

7-8

Vegan Keto

Weeks

Water Fast

Weeks

10-11

Vegan High Protein

Weeks

12-13

Start Mediterranean

Weeks

14-15

Peak Muscle Growth

Weeks

16-17

Lock-In Real-World Strength

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

Growth
Mesocycle
Weeks 10 To 17

Weeks 1-2

Initial Autophaygy with IF 16h and pescatarian diet

Weeks 1–2 mark the start of your Calicen cycle and the first block of the purge phase. Changes in meal timing, food choices, and movement establish the foundation for the weeks ahead.

Goal 1: Begin the purge phase.
Start 16:8 intermittent fasting from day one: a daily 16-hour fast and eight-hour eating window, while consuming 100% of your maintenance calories. Within Calicen, this fasting rhythm is intended to support cellular maintenance processes, including autophagy—the recycling of damaged or unnecessary components within cells. (Initiate senescent cell cleansing)

Adopt a plant-rich ovo-pescatarian diet, including fish, seafood, and eggs, while leaving out dairy, land-animal meat, poultry, and ultra-processed foods. These changes establish the first dietary step of the purge phase.

Goal 2: High fiber for healthy microbiome. This block—and every eating week in Calicen—emphasizes fiber-rich plant foods to nourish a diverse gut microbiome.

Goal 3: Build your day around the plan.
Make the recipes and eating window part of your daily routine. Plan groceries, prepare meals ahead, and establish consistent times for eating, training, and sleep. Build a practical rhythm you can sustain.

Cardio takes the lead—and daily movement is essential.
Each week includes three cardio sessions—one each in Zone 2, Zone 4, and Zone 5—and two weightlifting sessions, combining cardiovascular conditioning with strength training.

VILPAs are a core daily strategy: brief bursts of vigorous movement woven into everyday life. Climb stairs briskly, carry groceries, or walk uphill with purpose. Keep movement frequent alongside your scheduled workouts.

Support this rhythm with adequate hydration, consistent sleep, and daily meditation. Start with purpose and build consistency.

Welcome!

At A Glance

Fiber-rich Ovo-Pescatarian diet
16:8 intermittent fasting daily
100% of maintenance calories
High fiber for a healthy gut microbiome
0 dairy, land-animal meat, or poultry
0 ultra-processed foods
2× weightlifting/week
3× cardio/week — Zone 5, Zone 4, Zone 2
2x VILPA daily

What changed

Compared with the previous block

Coming from the previous cycle. Now we tighten again and start the pull phase. We seek moderate pull-stimulus which is enough at this stage to harvest the benefits of restrictions (pull-stimulus).

Compared to before

Fasting		Starting with 16:8 IF
Cardio		More Cardio
Hypertrophy		Less Weight Lifting
Carbohydrates		Low Carb (not yet Keto)
Protein		Less then Week 16-17, still moderately high
Fat		Much more, (not yet Keto)

Nutrition & Fasting

Protein (g/kg)	:	max. 1.6
Protein (%)	:	20 ±5
Carbohydrate (%)	:	20 ±5
Fat (%)	:	60 ±10
Fiber (g/kg)	:	min. 0.6
Energy (%)	:	max. 100
Fasting (h/day)	:	min. 16

Fats 60.0%

Carbs 20.0%

Protein 20.0%

Note: Fiber stays high throughout every block of the Calicen Protocol.

Exercise

Cardio (days/week)	:	3
Hypertrophy (days/week)	:	2
VILPA (session/day)	:	2

Note: Learn the difference between structured exercise and VILPA. click here.

Week's Focus: Cardio

Wellbeing

Yoga (days/week)	:	2
Meditation (days/week)	:	2
Breathwork (days/week)	:	2

Mon

Tue

Wed

Thu

Fri

Sat

Sun

= Breathwork

= Meditation

= Yoga

Suggestion Note: Feel free to mix and match the activities as you see fit.
Go your own pace and listen to your body. Daily adherence matters more than specificity.

ToDo

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

Avoid

Avoid dairy.
Avoid overeating snacks.
Avoid red meats and poultry.

Challenges

Snacking is always tempting stay away mostly
When tired, it's difficult to plan for tomorrow and/or the evening activities. Do this upfront to avoid planning fatigue. All in one go is much easier.