DISCLAIMER

No part of this publication may be reproduced in any form or by

any means, including printing, scanning, photocopying, or
otherwise without the prior written permission of the copyright
holder.

The author has attempted to present information that is as

accurate and concrete as possible. The author is not a medical
doctor and does not write in any medical capacity. All medical
decisions should be made under the guidance and care of your
primary physician.

The author will not be held liable for any injury or loss that is
incurred to the reader through the application of any of the
information herein contained in this book. The author makes it
clear that the medical field is fast evolving with newer studies being
done continuously, therefore the information in this book is only a
researched collaboration of accurate information at the time of
writing.

With the ever-changing nature of the subjects included, the author

hopes that the reader will be able to appreciate the content that has
been covered in this book. While all attempts have been made to
verify each piece of information provided in this publication, the
author assumes no responsibility for any error, omission, or
contrary interpretation of the subject matter present in this book.

Please note that any help or advice given hereof is not a

substitution for licensed medical advice. The reader accepts
responsibility in the use of any information and takes advice given
in this book at their own risk. If the reader is under medication
supervision or has had complications with health-related risks,
consult your primary care physician as soon as possible before
taking any advice given in this book.

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 Fit After 50 – Nutrition Plan

You have 12-weeks to get in amazing shape.

But you won’t be able to do it without the right nutrition plan. Now, I’m
not talking about those diets you’ve seen your wife do where you
hardly eat anything but green smoothies all day long.

With the Fit After 50 12-Week Nutrition Plan., you’ll eat like a king and
watch the body fat and years vanish off your body fast. Plus, you’ll
ramp up your testosterone levels with each bite and make it easy to
build muscle along the way.

So let’s get started!

And remember…

“Always stick with it and never give up on

yourself.”

Mark Mcilyar
Trainer at Live Anabolic
Subscribe To Our YouTube Channel

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Carb Cycling
Carb Cycling is one of the easiest and most effective ways for men to
torch fat and Build muscle at the very same time.

All you do is alternate your carbohydrate intake throughout the week

(see weekly breakdown below) from low to medium to high.

Low carb days you’ll eat 50

grams of carbs for the entire
day.

Medium carb days you’ll

eat 0.5 grams of carbs per
pound of bodyweight.

High carb days you’ll eat 2

grams of carbs per pound of
bodyweight.

The reason Carb Cycling is the perfect nutrition plan for men 50+ is
because your body needs carbs to build muscle. Fueling your body
with carbs puts it into a solid “anabolic environment” and makes it
easier to add lean muscle to your frame.

But the catch is... If you eat

too many carbs, you’ll spike
insulin levels and store those
calories away as body fat.
That’s where Carb Cycling
comes in. It gives you all the
benefits of eating carbs
(building muscle, more
testosterone) without the
drawbacks (storing body fat)
by picking and choosing
when you’ll have low,

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medium and high carb days. You’ll get the rest of your calories from
protein and fat sources. For the most part, you can eyeball this. You
don’t need to worry about weighing any of your food to get the exact
amount that you’re eating. You don’t need to create a macronutrient
spreadsheet. Just keep your nutrition simple.

Eat lots of food from the “protein” category in the foods list on the next
page. Then eat/cook with a moderate amount of food from the “fat”
category — especially on low carb days. Check out the following
section to see what this looks like on a daily basis.

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Weekly Carb Cycling Breakdown
Monday: Low Carb (eat plenty of protein and fat — under 50 grams of
carbs)

Tuesday: Low Carb (eat plenty of protein and fat — under 50 grams
of carbs)

Wednesday: Medium Carb (eat plenty of protein and moderate

amount of fat — 0.5 grams of carbs per pound of bodyweight)

Thursday: Low Carb (eat plenty of protein and fat — under 50 grams
of carbs)

Friday: Low Carb (eat plenty of protein and fat — under 50 grams of
carbs)

Saturday: Medium Carb (eat plenty of protein and moderate amount

of fat — 0.5 grams of carbs per pound of bodyweight)

Sunday: High Carb (eat plenty of protein and low amount of fat — 2
grams of carbs per pound of bodyweight)

Note – Feel free to rearrange these days to suit your particular needs
and/or circumstances. It can even change from week to week. The
goal is to have 4 “low carb” days/week, 2 “medium carb” days/week,
and only 1 “high carb” day/week. You may want to follow up one of
your “low carb” days with a “high carb” day if you are especially
hungry. It’s all up to you.

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Foods List
Carbohydrates
✔ White Potato ✔ Cherries
✔ Sweet Potato ✔ Pomegranate
✔ Kerr’s Pink Potato ✔ Red Grapes
✔ Purple Peruvian Potato ✔ Raisins
✔ Yukon Gold Potato ✔ Prunes
✔ White Rice ✔ Apricots
✔ Sorghum ✔ Grapefruit
✔ Honey ✔ Lemon
✔ Bananas ✔ Lime
✔ Blueberries ✔ Oranges
✔ Blackberries ✔ Quinoa
✔ Raspberries ✔ Lentils
✔ Elderberries ✔ Black Beans
✔ Huckleberries ✔ Sauerkraut

(Use The Following Carbs For Low-Carb Days)

✔ Spinach ✔ Brussels Sprouts
✔ Celery ✔ Arugula
✔ Broccoli ✔ Turnips
✔ Asparagus ✔ Radishes
✔ Mushrooms ✔ Bok Choy
✔ Onions ✔ Collard Greens
✔ Garlic ✔ Mustard Greens
✔ Cabbage ✔ Watercress
✔ Cauliflower ✔ Rutabaga
✔ Kale

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Protein
✔ Chicken Breast ✔ Cage-Free Whole Eggs
✔ Chicken Thighs ✔ Organic Bacon
✔ Salmon ✔ Grass-Fed Beef
✔ Albacore Tuna ✔ Sardines
✔ Mackerel ✔ Avocado
✔ Lake Trout ✔ Grass-Fed Butter
✔ Herring ✔ Blue Cheese
✔ Venison ✔ Coconut Oil
✔ Bison ✔ Extra Virgin Olive Oil
✔ Ground Turkey ✔ Argan Oil
✔ Oysters ✔ Macadamia Nuts
✔ Beef Jerky ✔ Brazil Nuts
✔ Epic Bar (beef protein bar) ✔ Tiger Nuts
✔ Greek Yogurt Fat ✔Pumpkin Seeds

Spices
✔ Parsley ✔ Cayenne Pepper
✔ Ginger ✔ Nutmeg
✔ Raw Cacao ✔ Basil
✔ Turmeric ✔ Cardamom
✔ Hot Sauce ✔ Cinnamon

Foods to Avoid
✘ Soy ✘ Flaxseed
✘ Mint ✘ Peanuts
✘ Licorice ✘ Alcohol in large amounts
✘ Vegetable Oil

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BONUS: Foods To Eat Before Sex

✔ Avocado ✔ Raspberries
✔ Watermelon ✔ Peaches
✔ Dark Chocolate ✔ Oysters
✔ Walnuts ✔ Saffron
✔ Almonds ✔ Cucumber
✔ Strawberries ✔ Ginger

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 Intermittent Fasting

To get the most out of your Carb Cycling plan, I recommend

combining it with intermittent fasting.

Intermittent fasting is simple. All you need to do is keep from

eating for 16 hours each day – or as close to 16 hours as
possible. And then eat like a king the other 8 hours in the day.

Now at first that might sound

intimidating. However, you
want to keep in mind that for
your 16-hour fast, you’re
likely sleeping (or getting
ready to sleep, or waking up
from sleep) for 8-10 of those
hours.

Why do I recommend you practice intermittent fasting? Well…

studies have shown a simple 16-hour fast can increase
testosterone by 180% while also increasing the luteinizing
hormone (an important precursor to testosterone) by 67%.

Plus, it gives your gut a break from digesting food, which is also
important if you’re going to be as healthy as possible. See, you
gut is just like you. It needs to rest if it’s going to be as healthy as
possible. But if you eat every 4-6 hours, it never gets the break it
needs. But when fast, your gut has time to replenish. Your good
gut bacteria thrive, while your bad bacteria starve to death. And
you become a high-functioning version of yourself.

Now, intermittent fasting isn’t necessary to get amazing benefits

from the Fit After 50 program, but I recommend it to upgrade your
health, testosterone, and ability to lose the most amount of fat and

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build the most amount of muscle in the shortest time possible.

Here is what a typical day of intermittent fasting look like:

1. Stop eating at 8pm Monday night

2. Fast until noon on Tuesday
3. Eat (with the carb cycling method) from noon-8pm
4. Repeat

But that’s not all you can do to skyrocket your testosterone levels.
Other studies have shown that you can boost testosterone an
additional 2000% when you fast for a full 24-hour period. I
suggest you try this on a “non-training” day.

Here is what your diet would look

like with a 24-hour fast thrown into
the mix.

Monday: Low Carb (eat plenty of

protein and fat – under 50 grams of
carbs)

Tuesday: Low Carb (eat plenty of

protein and fat – under 50 grams of
carbs)

Wednesday: Medium Carb (eat

plenty of protein and moderate
amount of fat – .5 grams of carbs
per pound of bodyweight)

Thursday: Fast all day Drink plenty of water, coffee, and tea, but
don’t eat any food or add any calories to your liquids. For
example: do not add sugar or cream to your coffee or tea. Non-
sugar sweeteners are fine. Just nothing with calories.

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Friday: High Carb (eat plenty of protein and low amount of fat, eat
~ 2 grams of carbs per pound of bodyweight)

Saturday: Low Carb (eat plenty of protein and fat – under 50

grams of carbs)

Sunday: Low Carb (eat plenty of protein and fat – under 50

grams of carbs)

So there you have it! A complete nutrition game plan to help you
lose even more fat from the Fit After 50 workout protocol.

Your nutrition is extremely important. So I highly recommend

following this plan to the best of your abilities to get the most from
the program.

If you have any question at all,

email us at
support@liveanabolic.com.

Now get to work and remember -

“Always stick with it and never
give up on yourself.”

Mark Mcilyar
Trainer at Live Anabolic
Subscribe To Our YouTube
Channel

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