Weeks 3-4 - Start Pesco Keto

<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 3-4

Start 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
Keto Diet based on Avocado, Nuts, seeds and sea food

What changed

Compared with the previous 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

Fasting		from 16:8 -> 18:6
Cardio		3x -> 4x / week
Hypertrophy		2x -> 1x / week (combined with some force training)
Carbohydrates		full keto
Protein		25% less protein
Fat		increase to keto-fat levels

Nutrition & Fasting

Protein (g/kg)	:	max. 1.3
Protein (%)	:	max. 20
Carbohydrate (%)	:	max. 10
Fat (%)	:	75 ±5
Fiber (g/kg)	:	min. 0.6
Energy (%)	:	max. 90
Fasting (h/day)	:	min. 18

Fats 75.0%

Carbs 10.0%

Protein 20.0%

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

Exercise

Cardio (days/week)	:	4
Hypertrophy (days/week)	:	1
VILPA (session/day)	:	2

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

Week's Focus: Cardio

Wellbeing

Yoga (days/week)	:	1
Meditation (days/week)	:	2.5
Breathwork (days/week)	:	2.5

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

Avoid

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.

Challenges

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.