Semanas 5-6 - Aumentar Autofagia

<span class="translation_missing" title="translation missing: es.blocks.tabbed_index.alt_text.skeleton_purge_pull">Skeleton Purge Pull</span>

Purge
Mesocycle
Weeks 1 To 9

Weeks

1-2

Comenzar ayuno intermitente

Weeks

3-4

Comenzar Pesco Keto

Weeks

5-6

Aumentar autofagia

Weeks

7-8

Keto vegano

Weeks

Ayuno de agua

Weeks

10-11

Vegano alto en proteínas

Weeks

12-13

Comenzar Mediterránea

Weeks

14-15

Maximo crecimiento muscular

Weeks

16-17

Fuerza real consolidada

<span class="translation_missing" title="translation missing: es.blocks.tabbed_index.alt_text.strongman_grow_push">Strongman Grow Push</span>

Growth
Mesocycle
Weeks 10 To 17

Semana 5-6

Incrementar Autofagia

Autophagy is going to be strongly incremented by squeezing more out of protein restriction and calorie restriction. This is the first block that can be considered a low-protein lifestyle combined with a slightly lowered calorie intake. Goal is to maintain the body in a very strong self-salvaging state while being supplied with highlights nutrition rich foods to maintain metabolism high.

De un vistazo

1.0g/kg of Protein is low protein
High fiber
Deep Keto
Pescatarian, mostly plant based
10% calorie restriction
4x cardio sessions/week
1x weight lifting/week

Qué cambió

En comparación con el bloque anterior

It's about deepening Autophagy. The squeeze on protein and calorie shall compensate for density loss and increment autophagy beyond compensation.

En comparación con antes

Ayuno		Igual 18:6
Cardio		Igual 4x/semana
Hipertrofia		Igual 1x/semana
Hidratos de carbono		Bajar calorías & quedar en nivel ketogenico
Proteína		Bajar a 1.0g/kg
Grasa		quedar keto

Nutrición y ayuno

Proteína (g/kg)	:	max. 1
Proteína (%)	:	max. 15
Carbohidrato (%)	:	max. 10
Grasa (%)	:	75 ±10
Fibra (g/kg)	:	min. 0,6
Energía (%)	:	max. 90
Ayuno (h/día)	:	min. 18

Grasas75.0 %

Hidratos de carbono10.0 %

Proteínas15.0 %

Nota: La fibra se mantiene alta en todos los bloques del protocolo Calicen.

Ejercicio

Cardio (días/semana)	:	4
Hipertrofia (días/semana)	:	1
VILPA (sesión/día)	:	2

Nota: Conoce la diferencia entre el ejercicio estructurado y VILPA. Haz clic aquí.

Tema destacado de la semana: Cardio

Bienestar

Yoga (días/semana)	:	1
Meditación (días/semana)	:	2,5
Técnicas de respiración (días/semana)	:	2,5

lun

mar

mié

jue

vie

sáb

dom

= Técnicas de respiración

= Meditación

= Yoga

Nota sobre la sugerencia: No dudes en combinar las actividades como mejor te parezca.
Ve a tu propio ritmo y escucha a tu cuerpo. La constancia diaria es más importante que la especificidad.

Por hacer

Buy grocieries for the week
Schedule your meal plan (check out 'suggested day routine')

Evitar

Avoid oversumption.
Avoid free styling your recipes. Most likely you overshoot in calories or carbs.
Avoid skipping your VILPAs and meditations.

Desafíos

Calorie oversumption happens fast. Mostly because of snacking.
The time restriction possibly interferes with social dinners. Let friends know of your attention, so your friends can become your support circle to adhere to the protocol.

Consejos

When feeling slightly hungry before bed time, that is an indicator that calorie restriction occurred. Celebrate small hunger feeling.
Meal-prep can simplify a lot your daily schedule.
Have prepared your snacks before-hand. In the moment of a "snack-attach" it is hard to estimate calorie consumption. When in a satisfied state, it's the best moment to decide over meals and snacks.

Sugerido