Weeks 3-4 - Start Pesco Keto | Calicen Protocol

<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 3-4

Start Pescatarian Keto

Weeks 3–4 mark the start of the keto phase and an increase in the intensity of the purge phase (pull-phase). After the first two weeks, we adjust nutrition, fasting, and training to introduce a stronger stimulus as your body adapts.

Goal 1: Elevate the purge stimulus.
Extend intermittent fasting to 18:6 and reduce calorie intake to 90% of maintenance calories. Within Calicen, these changes are intended to support the body’s cleansing capacity by targeting cellular maintenance and recycling processes.

Goal 2: Transition toward ketosis and greater use of fat for fuel.
Adopt a high-fiber, dairy-free ovo-pescatarian keto diet, combining fish, seafood, and eggs with low-carbohydrate plant foods. Target 5% of daily energy from net carbohydrates, with a maximum of 10%. Follow the block’s recipes to keep fiber high while making the transition practical.

Cardio becomes the main training focus.
The weekly plan shifts to four cardio sessions—one each in Zones 5, 4, 3, and 2—and one weightlifting session. Continue two daily VILPAs, keeping vigorous movement woven into everyday life alongside scheduled training.

Make hydration part of the transition.
Spread several hydrating drinks throughout the day and follow the plan’s electrolyte guidance. Prepare meals ahead, protect your sleep, and maintain daily meditation as you settle into the new rhythm.

A longer fasting window, a modest calorie deficit, keto nutrition, and more cardio now work together to advance the purge phase. Stay consistent and give yourself time to adapt.

At A Glance

18:6 intermittent fasting daily
10% calorie deficit
High-fiber, dairy-free ovo-pescatarian keto diet
Avocado, nuts, seeds, low-carb vegetables, seafood, and eggs
Net carbs: target 5% of energy, maximum 10%
1× weightlifting session/week
4× cardio sessions/week — Zones 5, 4, 3, and 2
2× VILPA daily
Several hydrating drinks throughout the day
Follow the plan’s electrolyte guidance

What changed

Compared with the previous block

More Pull (more restriction) compared to the previous block. The big factor is the shift from Pescatarian to Keto-Pescatarian. Energy will be delivered mostly from Avocado, Nuts, seeds and a variety of sea foods. Also IF changes from 16:8 to 18:6. Now we are in a deep ketogenic state.

Compared to before

Fasting		from 16:8 -> 18:6
Cardio		3x -> 4x / week
Hypertrophy		2x -> 1x / week (combined with some force training)
Carbohydrates		full keto
Protein		25% less protein
Fat		increase to keto-fat levels

Nutrition & Fasting

Protein (g/kg)	:	max. 1.3
Protein (%)	:	max. 20
Carbohydrate (%)	:	max. 10
Fat (%)	:	75 ±5
Fiber (g/kg)	:	min. 0.6
Energy (%)	:	max. 90
Fasting (h/day)	:	min. 18

Fats 75.0%

Carbs 10.0%

Protein 20.0%

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

Exercise

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

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

Week's Focus: Cardio

Wellbeing

Yoga (days/week)	:	1
Meditation (days/week)	:	2.5
Breathwork (days/week)	:	2.5

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
Schedule your meal plan (check out 'suggested day routine')

Avoid

Avoid any sweetness that you are unaware of its origin. Stepping out of keto happens through carbs. Your taste buds help you identify them.
Avoid carbs in any snack.
Avoid overeating.

Challenges

It is difficult to estimate calories. Your intuition will fool you. Measure your quantities.
Carbs are everywhere, and you may will accidentally consume them excessively. Learn bit by bit food marcos composition.

Tips

Allow yourself to feel the sensation of a little hunger before bed. If you feel (a little bit) hungry, you hit the perfect level for fat loss and pull-stimulus.

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