Weeks
1-2
Start Intermitten Fasting
Weeks
3-4
Start Pesco Keto
Weeks
5-6
Increase Autophagy
Weeks
7-8
Vegan Keto
Weeks
9
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
Weeks 16-17
Lock-in Real-World Strength
This is the last block of the Calicen Protocol cycle. And still in muscle growth phase. Our previous adjustments still maintain a high stimulus for such growth. What at this point many start to feel is gym-fatigue.
Goal 1:Keep motivation high
Goal 2: Celebrate with competitions
Change out recipes, allow yourself to experiment with recipes. Forget about the regimen too much. And follow your instincts and culinary pleasures. While also on those last 2 weeks it's the best moment to participate in challenges, where you put yourself to the test. Find challenges/turnaments to participate and celebrate the finis line of this 17 week cycle.
Goal 1:Keep motivation high
Goal 2: Celebrate with competitions
Change out recipes, allow yourself to experiment with recipes. Forget about the regimen too much. And follow your instincts and culinary pleasures. While also on those last 2 weeks it's the best moment to participate in challenges, where you put yourself to the test. Find challenges/turnaments to participate and celebrate the finis line of this 17 week cycle.
At A Glance
- Have fun with recipes
- High protein
- Mediterranean
- 4x Weight Lifting / week
- 1x Cardio Z5 / week
- Enter a tournament
What changed
Compared with the previous block
Must make the finishing week worth celebrating. To maintain high the motivation, we change the recipe discipline and have fun with foods and exercises. Motivation is the main driver for success. So we focus on keeping motivation high.
Compared to before
| Cardio | Same 1x Cardio Z5 | |
| Hypertrophy | Change Routines 4x Weight Lifting |
Nutrition & Fasting
| Protein (g/kg) | : | 2 ±0.2 |
| Protein (%) | : | 25 ±5 |
| Carbohydrate (%) | : | 35 ±10 |
| Fat (%) | : | 40 ±10 |
| Fiber (g/kg) | : | min. 0.6 |
| Energy (%) | : | max. 115 |
| Fasting (h/day) | : | min. 12 |
Fats 40.0%
Carbs 35.0%
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
OR
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.
Go your own pace and listen to your body. Daily adherence matters more than specificity.
ToDo
- find new recipes to try this weeks
- buy all groceries for the weeks
- step out of your confront zone, try new recipes and new exercises
- enter a tournament, a hike, some personal challenge
Avoid
- avoid sticking to the same. It's important sometimes to jump outside of the known.
Challenges
- Time. To find time for new recipes, exercises, ideas, y personal challenges. Try to squeeze in those changes in your busy schedule.
Tips
- many high protein snack to try
- attach 1 ore more items of your personal bucket list
Suggested
Day Plan
Monday
HIIT Monday, Lock-in strenght
Tuesday
Gym Tuesday, Real-World Strength
Wednesday
Gym Wednesday, Real World Strenght
Thursday
Gym Thursday, Real World strenght
Friday
Gym Friday, Real world strenght
Saturday
Recovery Saturday, Real World Strength
Sunday
Recovery Sunday, Real World Strenght
Week Summary
Week Summary Description
24h Cronogram
Summary of a day's rhythm