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Plan
91267 DAYS AGO
Scheduled for today are meals, training and wellbeing. Learn about Weeks 16–17 →
Nutrition
Meals
Snacks to reach your daily calorie target
2,677
2,500
-177 kcal
planned meals
daily target
Your calorie budget is spent. No more snacks today.
This preview uses a 2,500 kcal daily target. Log in for your personal calorie requirements. Log in
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Training
Exercises
Daily activation
VILPAs
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Mind & recovery
Wellbeing
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Guided Loving Kindness Meditation
22 min · EN
24-hour overview
Your day at a glance
See how meals, exercise, VILPAs, and recovery fit together across the day.
Practical help
24h Cronogram
Summary of a day's rhythm
Nutrition Dashboard
Targets
Calories
2,677
of 2000.0 kcal
of 2000.0 kcal
134%
of target
of target
+677kcal
over target
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
61%
172.3g |
Fats
|
|
22%
142.5g |
Proteins
|
|
16%
103.8g |
Net Carbs
|
▼
Low Carb Level
Targets
Water
2587 /
3700 g
70%
Fiber
69 /
30 g
231%
Protein
143 /
50 g
285%
Net Carbs
104 /
50 g
208%
Total Fat
172 /
70 g
246%
Sodium
4396 /
2300 mg
191%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Leaning
Leaning
| Animal | vs | Plant |
| 16% | Energy | 84% |
| 46% | Protein | 54% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
1.2 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Omega-3 to 6 ratio is balanced.
Omega-6
8.4 g
Omega-3
7.1 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 79/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 71/100 | High |
 |
Vitamin Density Score | 75/100 | High |
 |
Mineral Density Score | 71/100 | High |
Compare nutritional quality for the same energy budget. The calorie basis is 2,000 kcal: conceptually, scale an ingredient or recipe to 2,000 kcal and compare its nutrients with the reference targets. This is a comparison tool, not a suggested portion or a personal daily intake report.
How to use these scores
Fiber is compared with its standard Daily Value. Protein uses three times its standard Daily Value. Vitamin and mineral scores cap each nutrient’s Daily Value contribution at 100% before averaging, then adjust that average to 2,000 kcal. The overall score averages fiber, protein, vitamin and mineral scores; scores are capped at 100. Missing nutrient data contributes zero. These reference scores do not change with your personal targets.
Use protein and fiber scores to shortlist ingredients or recipes that help meet your goals within your calorie budget. Compare foods used for the same purpose, then check realistic portions and the detailed nutrient amounts. A high score alone does not establish a balanced diet.
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 2677 kcal |
134%
|
| Protein | 143 g |
285%
|
| Water | 2587 g |
70%
|
| Fiber | 69 g |
231%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 88 mg |
22%
|
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 4856 ug |
540%
|
| Vitamin C | 617 mg |
686%
|
| Vitamin E | 58 mg |
388%
|
| Vitamin D | 130 ug |
650%
|
| Vitamin K1 | 1152 ug |
960%
|
| Vitamin K2 | 300 ug |
250%
|
| Vitamin B1 | 52 mg |
4305%
|
| Vitamin B2 | 53 mg |
4069%
|
| Vitamin B3 | 110 mg |
686%
|
| Vitamin B5 | 82 mg |
1649%
|
| Vitamin B6 | 54 mg |
4134%
|
| Vitamin B7 | 36 ug |
120%
|
| Vitamin B9 | 1830 ug |
458%
|
| Vitamin B12 | 80 ug |
3321%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 1433 mg |
143%
|
| Chromium | 45 ug |
129%
|
| Copper | 5 mg |
578%
|
| Iodine | 607 ug |
405%
|
| Iron | 25 mg |
138%
|
| Manganese | 12 mg |
516%
|
| Magnesium | 999 mg |
250%
|
| Phosphorus | 1975 mg |
282%
|
| Potassium | 9694 mg |
206%
|
| Selenium | 182 ug |
331%
|
| Sodium | 4396 mg |
191%
|
| Zinc | 35 mg |
319%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 173 g |
56%
|
| Net Carbs | 104 g |
208%
|
| Sugars | 67 g |
135%
|
| Starches | 8 g |
16%
|
| Fiber | 69 g |
231%
|
| Soluble Fiber | 9 g |
92%
|
| Insoluble Fiber | 9 g |
44%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 143 g |
285%
|
| Alanine | 4 g |
80%
|
| Arginine † | 7 g |
141%
|
| Aspartic Acid | 9 g |
182%
|
| Cysteine † | 2 g |
240%
|
| Glutamic Acid † | 14 g |
271%
|
| Glycine † | 12 g |
242%
|
| Histidine * | 2 g |
40%
|
| Isoleucine * ^ | 4 g |
88%
|
| Leucine * ^ | 8 g |
150%
|
| Lysine * | 5 g |
94%
|
| Methionine * | 2 g |
220%
|
| Phenylalanine * | 4 g |
87%
|
| Proline † | 4 g |
83%
|
| Serine | 4 g |
83%
|
| Taurine | 1 g |
345%
|
| Threonine * | 3 g |
66%
|
| Tryptophan * | 2 g |
259%
|
| Tyrosine † | 3 g |
53%
|
| Valine * ^ | 5 g |
97%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 172 g |
246%
|
| Monounsaturated | 88 g |
439%
|
| Polyunsaturated | 38 g |
191%
|
| Omega-3 | 7 g |
35%
|
| Omega-3 ALA | 5 g |
26%
|
| Omega-3 DHA | 1 g |
3%
|
| Omega-3 EPA | 1 g |
5%
|
| Omega-6 | 8 g |
42%
|
| Omega-6 AA | 0 g |
0%
|
| Omega-6 AL | 8 g |
42%
|
| Saturated | 33 g |
165%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 491 mg |
164%
|
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 1199 mg |
200%
|
| Fisetin | 250 mg |
100%
|
| Quercetin | 253 mg |
101%
|
| Apigenin | 250 mg |
100%
|
| Astaxanthin | 15 mg |
300%
|
| Choline | 764 mg |
139%
|
| Betaine | 127 mg |
13%
|
| Inositol | 0 mg | -- |
| Lycopene | 8796 mg |
880%
|
| Lutein | 134 mg |
13%
|
| Zeaxanthin | 0 mg | -- |
| Piperine | 2 g |
20%
|
| Curcumin | 80 mg |
100%
|
| Withanolides | 3 mg |
100%
|
| Hyaluronic Acid | 250 mg |
100%
|
| Boron | 3 ug |
100%
|
| Strontium | 1 ug |
100%
|
| Theobromine | 280 mg |
28%
|
| Ergothioneine | 7 mg |
134%
|
| Creatine | 225 mg |
5%
|
Weeks 16-17
Lock-in Real-World Strength
This is the final block of the 17-week Calicen Protocol cycle and the last two weeks of the muscle-growth phase. After six weeks of focused growth training, the nutrition and training strategies established in previous blocks remain in place. The emphasis now shifts toward keeping motivation high and finishing with purpose.
By this stage, the gym routine may feel repetitive. Bring fresh energy to these final two weeks through variety, enjoyment, and opportunities to celebrate your progress.
Goal 1: Keep motivation high through enjoyment.
Explore new recipes, experiment with ingredients, and follow your culinary curiosity. Keep the nutritional targets as your foundation while giving yourself more creative freedom in the kitchen. Enjoying the process helps you sustain the effort.
Goal 2: Celebrate your progress through challenges.
Choose a challenge, friendly competition, or suitable sporting event that lets you put your progress to the test. Aim for a personal best, compete with a friend, or set a meaningful training milestone. Match the challenge to your abilities and recovery so it complements these final weeks of training.
Finish the cycle with something worth celebrating.
These last two weeks are an opportunity to turn consistency into achievement—and to enjoy the strength, skills, and confidence you have built along the way.
At A Glance
- Have fun with recipes
- Still 10% surplus
- High protein
- Mediterranean
- 4x Weight Lifting / week
- 1x Cardio Z5 / week
- Enter a tournament
- Celebrate completing your 17-week cycle
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
| Fasting | None. Just respect the 12h GI recovery window | |
| Cardio | Same 1x Cardio Z5 | |
| Hypertrophy | Change Routines 4x Weight Lifting | |
| Carbohydrates | Same | |
| Protein | Stay High Protein 2g/kg | |
| Fat | Same |
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
- Try the new recipes and snacks
- 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
- Celebrate big
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
Week Summary
Week Summary Description
