Weeks 14-15 - Peak Muscle Growth

<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 14-15

Peak Muscle Growth

This block introduces an important change: a controlled calorie surplus to support two more weeks of muscle growth.After four weeks focused on building muscle, we extend that momentum by increasing energy availability while maintaining high protein intake and four weekly weightlifting sessions.

Goal: Continue building muscle at 110% of maintenance calories.

An additional nutritional trick for anabolic stimulus: Increase calorie intake to approximately 10% above maintenance. This modest surplus provides additional energy for demanding training, recovery, and new muscle protein production. Within the Calicen Protocol, this strategy supports continued growth over the next two weeks.

Intensify nutrition while keeping the Mediterranean foundation. Emphasize protein-rich plant foods such as tofu, tempeh, edamame, and other legumes. Add calories through whole grains, nuts, seeds, and olive oil, alongside the selected animal products in the plan. Include one modest serving of liver per week to broaden micronutrient intake.

Keep progressing in the gym. Follow the four weekly weightlifting sessions and progressive overload: gradually increase working weights, repetitions, or training volume while maintaining controlled technique. With consistent training and recovery, the expected outcome is measurable progress—including personal records in repetitions and working weights.

Remember the purpose of the second half of the Calicen cycle: building muscle and supporting tissue renewal.

Muscle growth primarily enlarges existing muscle fibers through the production and incorporation of new muscle proteins. These two weeks extend that building phase.

Train with purpose, eat to support the work, and recover well. Make these next two weeks count.

At A Glance

+10% calorie surplus
High-protein Mediterranean diet
Protein-rich plant foods, including soy and legumes
1x liver per week
4× weightlifting sessions per week
1× Zone 5 cardio session per week
Progressive overload — increase weights, repetitions,
Personal records in repetitions and working weights as expected progress
Prioritize sleep and recovery

What changed

Compared with the previous block

The biggest change is the 10% calories. So at 110% maintenance calories you push the body forward into anabolic muscle growth.

Compared to before

Fasting		None. Just respect the 12h GI recovery window
Cardio		Same 1x Cardio / week + walking
Hypertrophy		Same 4x Weight Lifting / week
Carbohydrates		+10% mostly from carbs
Protein		Stay High Protein 2g/kg
Fat		Same

Nutrition & Fasting

Protein (g/kg)	:	2 ±0.2
Protein (%)	:	25 ±5
Carbohydrate (%)	:	40 ±10
Fat (%)	:	35 ±10
Fiber (g/kg)	:	max. 0.6
Energy (%)	:	max. 110
Fasting (h/day)	:	min. 12

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

check the new recipes for you
buy groceries for the week
Eat more than the usual. Allow overconsumption.
Stay active all day. Keep doing the VILPAs
Slow down at night with meditation to allow for deep recovery

Avoid

Avoid dehydration.
Avoid procrastination, stay disciplines with your workout, villas and meditations

Challenges

You might want to stay at 100% calories. This would be a mistake. Allow yourself for a few weeks to go over. This has a deep resetting effect and allows for future weight loss. The body must feel that it sometimes there is enough abundance to allow itself a future effective restriction.
You might want to go way beyond 110%. Focus on those 110%. 10% is enough to stimulate more growth, more calories than that only we add weight.