No part of this publication may be reproduced in any form or by any means, including printing, scanning, photocopying, or otherwise with-out 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 con-tained 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 pre-sent in this book. Please note that any help or advice given hereof is not a substitution for licensed medical advice. The reader accepts re-sponsibility in the use of any information and takes advice given in this

DISCLAIMER

i

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.

ii

3

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. Let’s get started! Mark McilyarTrainer at Live AnabolicSubscribe To Our YouTube Channel

4

Carb CyclingCarb 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. 

5

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, medium and high carb days. You’ll get the rest of your calories from protein and fat sources. 

6

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 below...  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.  Weekly Carb Cycling BreakdownMonday: Low Carb (eat plenty of protein and fat — under 50 grams of carbs)

7

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)

8

Foods ListCarbohydrates✔ White Potato ✔ Sweet Potato ✔ Kerr’s Pink Potato ✔ Purple Peruvian Potato ✔ Yukon Gold Potato ✔ White Rice ✔ Sorghum ✔ Honey ✔ Bananas ✔ Blueberries ✔ Blackberries ✔ Raspberries ✔ Elderberries ✔ Huckleberries ✔ Cherries ✔ Pomegranate ✔ Red Grapes ✔ Raisins ✔ Prunes ✔ Apricots ✔ Grapefruit ✔ Lemon ✔ Lime ✔ Oranges ✔ Quinoa ✔ Lentils ✔ Black Beans ✔ Sauerkraut (Use The Following Carbs For Low-Carb Days) ✔ Spinach ✔ Celery ✔ Broccoli ✔ Asparagus ✔ Mushrooms ✔ Onions ✔ Garlic ✔ Cabbage ✔ Cauliflower ✔ Kale ✔ Brussels Sprouts ✔ Arugula ✔ Turnips ✔ Radishes ✔ Bok Choy ✔ Collard Greens ✔ Mustard Greens ✔ Watercress ✔ Rutabaga

9

Protein ✔ Chicken Breast ✔ Chicken Thighs ✔ Salmon ✔ Albacore Tuna ✔ Mackerel ✔ Lake Trout ✔ Herring  ✔ Venison ✔ Bison ✔ Ground Turkey ✔ Oysters ✔ Beef Jerky ✔ Epic Bar (beef protein bar) ✔ Greek Yogurt Fat ✔ Cage-Free Whole Eggs ✔ Organic Bacon ✔ Grass-Fed Beef ✔ Sardines ✔ Avocado ✔ Grass-Fed Butter ✔ Blue Cheese ✔ Coconut Oil ✔ Extra Virgin Olive Oil ✔ Argan Oil ✔ Macadamia Nuts ✔ Brazil Nuts ✔ Tiger Nuts ✔ Pumpkin Seeds Spices✔ Parsley ✔ Ginger ✔ Raw Cacao ✔ Turmeric ✔ Hot Sauce ✔ Cayenne Pepper ✔ Nutmeg ✔ Basil ✔ Cardamom ✔ Cinnamon 

10

NEVER Eat These Foods ✘ Soy ✘ Mint ✘ Licorice ✘ Vegetable Oil ✘ Flaxseed ✘ Peanuts ✘ Alcohol in large amounts BONUS: Foods To Eat Before Sex ✔ Avocado ✔ Watermelon ✔ Dark Chocolate ✔ Walnuts ✔ Almonds ✔ Strawberries ✔ Raspberries ✔ Peaches ✔ Oysters ✔ Saffron ✔ Cucumber ✔ Ginger

Intermittent FastingTo 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

11

day—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 anywhere between 8-10 of those hours. Why do I recommend you practice intermittent fasting? Well, studies have shown the a simple 16-hour fast can increase testosterone by 180% while also increasing luteinizing hormone (an important precursor to testosterone) by 67%. Plus, it gives your gut a break from digesting food—which is crucial if you’re going to be as healthy as possible. See, your gut is just like you…

12

It needs to rest if it’s going to be healthy. But if you eat every 6-8 hours it never gets the break it needs. But when you fast, your gut has time to replenish. Your good gut bacteria lives, while your bad bacterial starves 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 build the most amount of muscle. Here’s what a typical day of intermittent fasting looks like: - Stop eating at 8pm Monday night - Fast until noon on Tuesday - Feast (with carb cycling method) from noon-8pm.- Repeat. 

13

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-hours... I suggest you try this on a non-training day. 

Here’s what your diet would look like with a 24-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

14

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: FAST 24 HOURS (from 8pm Friday night to 8pm Saturday night) Sunday: High Carb (eat plenty of protein and low amount of fat — 2 grams of carbs per pound of bodyweight) So there you have it man... A complete nutrition game plan to help you lose EVEN MORE fat from the Fit After 50 workout protocol. Nutrition is mega-important...So I highly recommend following this plan to your best to

15

get the best results from the program.If you have any questions at all, email us at joe@liveanabolic.com Sincerely— your friend and coach, Mark Mcilyar Trainer at Live AnabolicSubscribe To Our YouTube Channel

16