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decisions should be made under the guidance and care of your
primary physician.
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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
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You have 1 month to get shredded down to a lean
and ripped body…
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 and instead drink green
smoothies all day long.
With the Fit After 50 Phase IV: Shred 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. But you’re going to
do it a little differently than you did in Phases 1-3. So keep
reading 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
high.
Low carb days you’ll eat 50 grams of carbs for the entire day. (6
days per week)
High carb days you’ll eat 2 grams of carbs per pound of
bodyweight. (1 day per week)
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 here is the catch. 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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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 below. Then eat/cook with a moderate
amount of food from the “fat” category – especially on low carb
days.
Check out the section on the next page to see what this looks like
on a daily basis. Below are great examples of low carb meals.
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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: Low Carb (eat plenty of protein and fat – under 50
grams of carbs)
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: High Carb (eat plenty of protein and low amount of fat,
eat ~ 2 grams of carbs per pound of bodyweight)
Sunday: Low Carb (eat plenty of protein and fat – under 50
grams of carbs)
Note: Feel free to adjust your “high carb” day to any day of
the week to better fit your lifestyle/schedule. You can also
add a second “high carb” day to your weekly schedule if you
are doing extreme amounts of exercise. But remember, the
more “high carb” days you have, the longer it will take to
lose that bodyfat.
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Foods List
Carbohydrates (good for “high carb” day)
✓ 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
Carbohydrates (good for “low carb” day)
✓ 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 ✓ Venison
✓ Chicken thighs ✓ Bison
✓ Salmon ✓ Ground turkey
✓ Albacore tuna ✓ Oysters
✓ Mackerel ✓ Beef jerky
✓ Lake trout ✓ Epic bar (beef protein)
✓ Herring ✓ Greek yogurt
Fat
✓ Cage-free whole eggs ✓ Coconut oil
✓ Organic bacon ✓ Extra virgin olive oil
✓ Grass-fed beef ✓ Argan oil
✓ Sardines ✓ Macadamia nutes
✓ Avocado ✓ Brazil nuts
✓ Grass-fed butter ✓ Tiger nuts
✓ Blue cheese ✓ Pumpkin seeds
Spices
✓ Parsley ✓ Nutmeg
✓ Ginger raw cacao ✓ Basil
✓ Turmeric ✓ Cardamon
✓ Hot sauce ✓ Cinnamon
✓ Cayenne pepper
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Try to Avoid These Foods
✓ Soy ✓ Flaxseed
✓ Mint ✓ Peanuts
✓ Licorice ✓ Alcohol in large amounts
✓ Vegetable oil
Bonus: Foods to Eat Before Sex
✓ Avocado ✓ Raspberries
✓ Watermelon ✓ Reaches
✓ Dark chocolate ✓ Oysters
✓ Walnuts ✓ Saffron
✓ Almonds ✓ Cucumber
✓ Strawberries ✓ Ginger
All the foods pictured above are perfect for this nutrition plan.
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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: Low Carb (eat plenty
of protein and fat – under 50 grams
of carbs)
Thursday: Low Carb (eat plenty of protein and fat – under 50
grams of carbs)
Friday: Fast all day Drink plenty of water, coffee, and tea, but
don’t eat any food or add any calories to your liquids. For
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example: do not add sugar or cream to your coffee or tea. Non-
sugar sweeteners are fine. Just nothing with calories.
Saturday: High Carb (eat plenty of protein and low amount of fat,
eat ~ 2 grams of carbs per pound of bodyweight)
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@[Link].
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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