Weeks 12-13 - Start Mediterranean

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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

This is the second growth block, with protein intake kept high as we introduce selected animal products within a Mediterranean dietary pattern.

The focus is to fully embrace a Mediterranean lifestyle: plenty of legumes, vegetables, nuts and seeds, alongside eggs, some cheese, fish and moderate amounts of minimally processed meat. This block begins several weeks of enjoying a broader spectrum of foods while keeping whole foods at the foundation.

Goal: Maintain a strong stimulus for muscle growth while keeping calories at maintenance.

Increase the hypertrophic stimulus (muscle growth): The previous high-protein vegan block provided the protein needed to support muscle and tissue growth. This block continues that momentum by adding selected animal proteins to the plant-rich foundation, broadening the sources of essential amino acids available to support muscle protein synthesis.

Within the protocol, this dietary transition is intended to reinforce the growth stimulus alongside four weekly weightlifting sessions. Protein remains high to support growth-related signaling, including mTOR, muscle development and normal tissue renewal.

At A Glance

Mediterranean Diet
100% Maintenance Calories
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, without 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.

ToDo

buy groceries for the week
train hard
sleep well
Eat at 100% maintenance calories level
Enjoy the full grocery availability

Avoid

avoid overly focus on animal products.
avoid overconsumption. keep at 100% maintenance calories
avoid eating past 12h

Challenges

as there is no active fasting, one forgets that the digestive system requires a pause. Still respect your GI's recovery time of 12h.
To train hard at the gym sustained can be hard. The results will show, keep going. You will thank yourself later, a lot.