Food, training & wellbeing by the minute.
Meals, recipes, training and timing are laid out for the day. Open your plan and see your next step.
Today. Perfected.
Your whole day, in one guide.
Your meals, workouts and wellbeing live together. No gathering advice from scattered tabs, apps and notes to build your own schedule.
Track what you do with Journal
Log meals, monitor calories and record activities in Calicen. Your plan and your actual day stay connected.
Nutrition
Meals
Snacks to reach your daily calorie target
2,903
2,500
-403 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
No main exercise is assigned to this routine.
Daily activation
VILPAs
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
2,903
of 2000.0 kcal
of 2000.0 kcal
145%
of target
of target
+903kcal
over target
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
63%
192.5g |
Fats
|
|
16%
109.5g |
Proteins
|
|
21%
143.2g |
Net Carbs
|
▼
Low Carb Level
Targets
Water
2434 /
3700 g
66%
Fiber
65 /
30 g
216%
Protein
109 /
50 g
219%
Net Carbs
143 /
50 g
286%
Total Fat
192 /
70 g
275%
Sodium
5247 /
2300 mg
228%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 11% | Energy | 89% |
| 24% | Protein | 76% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
1.8 : 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
12.0 g
Omega-3
6.8 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 70/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 50/100 | Medium |
 |
Vitamin Density Score | 66/100 | High |
 |
Mineral Density Score | 64/100 | 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 | 2903 kcal |
145%
|
| Protein | 109 g |
219%
|
| Water | 2434 g |
66%
|
| Fiber | 65 g |
216%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 88 mg |
22%
|
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 4145 ug |
461%
|
| Vitamin C | 641 mg |
712%
|
| Vitamin E | 54 mg |
361%
|
| Vitamin D | 132 ug |
660%
|
| Vitamin K1 | 1361 ug |
1134%
|
| Vitamin K2 | 300 ug |
250%
|
| Vitamin B1 | 52 mg |
4361%
|
| Vitamin B2 | 53 mg |
4092%
|
| Vitamin B3 | 99 mg |
619%
|
| Vitamin B5 | 84 mg |
1671%
|
| Vitamin B6 | 52 mg |
4025%
|
| Vitamin B7 | 15 ug |
51%
|
| Vitamin B9 | 2047 ug |
512%
|
| Vitamin B12 | 78 ug |
3246%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 1380 mg |
138%
|
| Chromium | 51 ug |
147%
|
| Copper | 5 mg |
506%
|
| Iodine | 650 ug |
434%
|
| Iron | 25 mg |
141%
|
| Manganese | 12 mg |
500%
|
| Magnesium | 860 mg |
215%
|
| Phosphorus | 1574 mg |
225%
|
| Potassium | 8802 mg |
187%
|
| Selenium | 194 ug |
352%
|
| Sodium | 5247 mg |
228%
|
| Zinc | 28 mg |
257%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 208 g |
67%
|
| Net Carbs | 143 g |
286%
|
| Sugars | 59 g |
119%
|
| Starches | 64 g |
128%
|
| Fiber | 65 g |
216%
|
| Soluble Fiber | 8 g |
79%
|
| Insoluble Fiber | 8 g |
38%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 109 g |
219%
|
| Alanine | 4 g |
81%
|
| Arginine † | 7 g |
134%
|
| Aspartic Acid | 9 g |
179%
|
| Cysteine † | 2 g |
264%
|
| Glutamic Acid † | 13 g |
258%
|
| Glycine † | 12 g |
237%
|
| Histidine * | 2 g |
39%
|
| Isoleucine * ^ | 5 g |
91%
|
| Leucine * ^ | 8 g |
155%
|
| Lysine * | 5 g |
102%
|
| Methionine * | 2 g |
259%
|
| Phenylalanine * | 4 g |
88%
|
| Proline † | 4 g |
84%
|
| Serine | 5 g |
90%
|
| Taurine | 1 g |
345%
|
| Threonine * | 3 g |
68%
|
| Tryptophan * | 2 g |
265%
|
| Tyrosine † | 3 g |
57%
|
| Valine * ^ | 5 g |
102%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 192 g |
275%
|
| Monounsaturated | 100 g |
500%
|
| Polyunsaturated | 44 g |
220%
|
| Omega-3 | 7 g |
34%
|
| Omega-3 ALA | 5 g |
24%
|
| Omega-3 DHA | 1 g |
3%
|
| Omega-3 EPA | 1 g |
5%
|
| Omega-6 | 12 g |
60%
|
| Omega-6 AA | 0 g |
0%
|
| Omega-6 AL | 12 g |
60%
|
| Saturated | 35 g |
177%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 740 mg |
247%
|
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 1199 mg |
200%
|
| Fisetin | 250 mg |
100%
|
| Quercetin | 255 mg |
102%
|
| Apigenin | 250 mg |
100%
|
| Astaxanthin | 15 mg |
300%
|
| Choline | 907 mg |
165%
|
| Betaine | 111 mg |
11%
|
| Inositol | 0 mg | -- |
| Lycopene | 11037 mg |
1104%
|
| Lutein | 154 mg |
15%
|
| 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 | 200 mg |
20%
|
| 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
