Weeks 12-13 - Start Mediterranean

<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 12-13

Start Mediterranean

At this stage we introduce, within a Mediterranean-context, animal products. The focus is fully embrace a mediterranean dietary lifestyle. Meaning: a lot of legumes, seeds, some cheese, some meats. This block is the start of several weeks of full spectrum of the foods available. Still focusing on healthy foods - Whole Foods.

Goal: Pushing stimulus high for muscle growth.

Increase hypertrophic stimulus (muscle growth): This dietary change will increase mTor to continue producing new muscle and organ tissue. This is a continuation of muscle growth from the previous week.

At A Glance

Mediterranean Diet
4x Weight Lifting / week
1x Cardio Z5 / week
introduction of diary, eggs and meats
VILPAs daily
Meditation/Yoga daily

What changed

Compared with the previous block

From Vegan to Mediterranean. Body stimulus towards muscle growth is held high through this change.

Compared to before

Fasting		Regular 12h break, no active fasting
Cardio		1x Cardio Z5 / week
Hypertrophy		4x Weight Lifting / week
Carbohydrates		Same as block before

Nutrition & Fasting

Protein (g/kg)	:	2 ±0.2
Protein (%)	:	25 ±5
Carbohydrate (%)	:	40 ±10
Fat (%)	:	35 ±10
Fiber (g/kg)	:	min. 0.6
Energy (%)	:	100 ±5
Fasting (h/day)	:	min. 14

Fats 35.0%

Carbs 40.0%

Protein 25.0%

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

Exercise

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

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

Week's Focus: Hypertrophy

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.