Semanas 3-4 - Comenzar Pesco Keto

<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 3-4

Inicia Keto Pescateriano

This block (weeks 3-4) mark the start of keto phase. This block is part of the pull phase in which tighter our pull intensity compared to the previous 2 weeks. The pescatarian-keto nature of the diet will deeply cause a metabolic shift internally, paired with high cardio session to optimize toward cellular turnover and fat burning.

At A Glance

18:6 Intermitten Fasting
1x Weight Lifting
4x Cardio Sessions
Keto Diet based on Avocado, Nuts, seeds and sea food

Qué cambió

En comparación con el bloque anterior

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

Ayuno		from 16:8 -> 18:6
Cardio		3x -> 4x / semana
Hipertrofia		2x -> 1x / week (combined with some force training)
Hidratos de carbono		Keto
Proteína		25% less protein
Grasa		increase to keto-fat levels

Nutrition Fasting

Proteína (g/kg)	:	max. 1,3
Proteína (%)	:	max. 20
Carbohidrato (%)	:	max. 10
Grasa (%)	:	75 ±5
Fibra (g/kg)	:	min. 0,6
Energía (%)	:	max. 90
Ayuno (h/día)	:	min. 18

Fats Value 1

Carbs Value 1

Protein Value 1

Note Fiber Always Stays High In The Calicen Protocol In Every

Exercies

Cardio Days Week	:	4
Hipertrofia Days Week	:	1
VILPA Session Day	:	2

Note The Difference Between Exercises Vs Vilpas Click Here.

Week S Focus Cardio

Wellbeing

Yoga Days Week	:	1
Meditación Days Week	:	2,5
Técnicas de respiración Days Week	:	2,5

Breathwork

Meditation

Yoga

Suggestion Note Feel Free To Mix And Match The Activities As You
Go Your Own Pace And Listen To Your Body Daily Adherence Matters More Than Specificity

Por hacer

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

Evitar

Avoid any sweetness that you are unaware its origin. To step out of keto happens through carbs. Your taste buds helps you identify.
Avoid carb in any snack.
Avoid overeating.

Desafíos

Difficult to estimate calories. Your intuition will fool you. Measure your quantities.
Carbs are everywhere, and will accidentally consume them. Learn bit by bit food Marco composition.