Purge
Mesocycle
Weeks 1 To 9
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
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
Growth
Mesocycle
Weeks 10 To 17
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.
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 Value 1
Carbs Value 1
Protein Value 1
Note
Fiber Always Stays High In The Calicen Protocol In Every
Exercies
| Cardio Days Week | : | 1 |
| Hypertrophy Days Week | : | 4 |
| VILPA Session Day | : | 2 |
Week S Focus
Hypertrophy
Wellbeing
| Yoga Days Week | : | 2 |
| Meditation Days Week | : | 2 |
| Breathwork Days Week | : | 2 |
M
T
W
Or
T
F
S
S
Breathwork
Meditation
Yoga
Suggestion Note
Feel Free To Mix And Match The Activities As You
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
- buy groceries for the week
- train hard
- sleep well
- Eat at 100% maintenance calories level
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.
Tips
- A lot of good food to your disposal. try new recipes
Suggested
Day Plan
Monday
HIIT Monday, Vegan high protein
Week Summary
Week Summary Description
24h Cronogram
Summary of a day's rhythm