Home > Uncategorized > LEAN and MEAN –My Personal “Caveman Diet” In Detail

LEAN and MEAN –My Personal “Caveman Diet” In Detail

So it’s been asked, people want to know what I eat to get LEAN and MEAN.

I’ll tell you BUT before I do, I must warn you, it’s PLAIN, SIMPLE, and not many people will actually want to eat this way.

That’s ok!  It’s all about your priorities!

I want to look LEAN and be MEAN and that’s that.

If you want to do the same, rearrange your priorities a bit.


ANYONE can do it.  It ALL comes down to choice…

Note, I have included some supplements from Prograde I take on a regular basis.

I take these for a few reasons:

a)      They work!

b)      The fish oils and the vitamins are essential

So without further ado, here’s a day of my eating…

430am – Awaken

Blend the following together:

  • 2 Scoops Prograde Protein
  • 1 Cucumber
  • Handful of Spinach Leaves
  • Mixed Berries – Frozen Strawberries, Blueberries, and Raspberries

Sometimes I’ll take an apple with me for the road.

**I always keep fruit in the morning due to their natural sugar levels – NEVER at night…

1 tablet Prograde VGF +25

630am – Breakfast

8-12 cage free – omega three eggs (3 -4 whole, 5-8 whites )

Add in:

  • Chopped mushrooms
  • Chopped Bell Peppers
  • Spinach Leaves

Dump “Jack’s Special Salsa” on top – no measuring, just spill as much as you want.

I get this stuff at Costco – BEST salsa in the world!!!

4 soft gels of Prograde EFA Icon

930am – snack

2 Handfuls of unsalted almonds or mixed nuts (cashews, walnuts, almonds, pecans, ect)

Or sometimes I’ll bring a jar of natural almond butter and take a few spoonfuls out of there.

1130am – Mid Morn Snack (Pre-Blended)

  • 2 Scoops Prograde Protein
  • 1 Cucumber
  • Handful of Spinach Leaves
  • Ground Flax Seeds

200pm– LUNCH!!!

Steamed Organic Broccoli – no need to measure, just throw in enough to fill the steamer

2 – Grilled Chicken Breast

Spill more of “Jack’s Special Salsa” on top of broccoli and chicken

4 soft gels of Prograde EFA Icon

1 tablet Prograde VGF +25

400pm – Snack

Usually have a handful of mixed nuts

Or If training in afternoon – have a pre mixed workout smoothie consisting of:

**Notice I have 1 more scoop of protein powder and another cucumber…  More fuel for the workout…

600pm – ANOTHER Snack/ Small Dinner

Mixed Salad Greens – Spinach, lettuce, sprouts, fresh broccoli, cauliflower

Top salad with:

  • Grilled Chicken Breast or Ground Turkey
  • Black Beans
  • Olive Oil
  • Mrs. Dash’s SALT-FREE tomato basil spice

830pm – DINNER!!!

More Steamed Broccoli or mixed veggies– again, there’s no need to measure, just throw in enough to fill the steamer or more…

Grilled Chicken Breast  OR 96% Lean Ground Turkey   OR a few Tilapia Loins

Spill more of “Jack’s Special Salsa” on top  (I LOVE this stuff!!!)

4 soft gels of Prograde EFA Icon

1 tablet Prograde VGF +25

There it is!


Some days are a little different with my selections such as meats, veggies, ect.

That’s what it looks like Monday thru Friday.

Cheat Meals to get you SHREDDED…

I’ll have my fun on the weekends and Friday nights eating pretty much anything I want.  I have the a few drinks here and there too 😉

The secret drink to keep you LEAN and MEAN – Vodka waters…

NOW  – I DON’T go overboard.  I’m talking 2 or 3 meals over the weekend and just a few drinks.  Not binge all weekend long.

You’ll just feel like total shit.  Trust me…

What’s so crazy about these cheat meals, and this usually only works if you’re eating clean for 5-6 days in a row , is that  the influx of bad calories and sugar coming in from the crappy foods you eat will sky rocket your metabolism.

You’ll have some crazy energy!  It’s a great feeling!

In many instances, if you’re somewhat lean to begin with, you’ll look even leaner and more filled out!

My favorite thing to eat is The Kobe Burger from The Cheesecake Factory!!!  It’s the BOMB!!!  And I have the fries with it too with ranch dipping sauce!    Hmmmmmm…

When you train like a BEAST and eat CLEAN 80%-90% of the time, you can enjoy your burgers, pizza, and sometimes ice cream when you want to.

I think of it as rewards for being so discipline throughout the week.

But of course sometimes I slip up and have the occasional TCBY on a weeknight or even a burger during the week here and there.

The most important thing is to stick to is a solid plan.

What I’ve done is found a solid plan that fits me and my lifestyle well.

When I go grocery shopping, I know exactly what I need to get and I get in and out quick.

It’s a nice routine to have.

Look at the plan I have above and see if you can fit it into your lifestyle as well.

If not, there’s someway you can I’m sure of it!

Let me know if you have questions.



PS – Please leave your comments and send this to your friends and co-workers if you think this will be a benefit to them!

Categories: Uncategorized
  1. June 11, 2010 at 3:57 am

    Nice man, no bread/pasta or any of that stuff.
    What’s the deal with the cucumber in your shakes? specific reason or added vegetable like the spinach?
    How many cals do you think you’re taking in?

    • June 11, 2010 at 12:17 pm

      No bread or pasta bro!

      I haven’t had pasta for months… maybe years! Can’t remember when I had it last!

      Bread is on occasion when I have cheat meals. Subway here and there for example…

      I add the cucumber because it adds water and nutrients. I’m a fan of “green foods”. Cucumbers, spinach leaves, things like wheat grass, ect helps alkaline your body.

      People that don’t take in enough “greens” have a high acid pH level which isn’t good for overall health.

      Think about what acid does to things…

      Most people have a very high acidity level in the body…

      I add in greens where I can to help combat this.

      You can’t even taste the cucumber and spinach – try it out!

  2. Paul Bures
    July 1, 2010 at 8:37 pm

    Awesome diet, Travis. I’m going to have to try a protein shake with cucumber and spinach in it.

    Have you noticed any positive effects from taking in more alkaline foods? I’ve been looking into pH levels and their effects lately.

    Also, it seems that in your diet above you take in a relatively low number of carbs . Is that true? Does it affect your energy levels much?

    Nice work with all of the Forged Stuff. I’m a big fan of the blogs and videos. This post in particular has me reconsidering my own diet.

    Take care.


    • July 6, 2010 at 1:59 am


      Yes I have! I dont feel sluggish later in the day and my energy is usually really consistent throughout the day as well.

      I really dont eat too many carb. I get most of my carbs from green veggies.

      Thanks for reading Paul!

  3. Paul Bures
    July 1, 2010 at 11:18 pm

    Hey Travis,

    Have you been eating green foods for the purpose of reducing your body’s acidity for a long time, or is this something new? Have you noticed many positive effects since you started doing this? I have been looking into pH levels and their effect on the body for a while now, and am interested in hearing your thoughts on everything.

    Also, when you blend up the cucumber do you peel it first, or do you throw it in whole?

    I’m a big fan of the “Forged” stuff. I particularly like the videos and blogs. It’s definitely more motivating than what I see at Gold’s Gym every day.

    Take care.


  4. Martin
    July 19, 2010 at 7:42 pm

    Glad to see you’re moving to the Paleo lifestyle. Cutting out the grains and sugars from your diet will get you ripped in no time.

    I notice you mention Crossfit quite a bit and design most of your workouts and terminology around Crossfit. Are you a former Crossfitter?

    • July 20, 2010 at 1:28 am

      No I have not ever been a crossfitter.

      I like some of the things they do as far as metcon’s.

      I really enjoyed watching the games this year too!

      I’m really inspired to go for it next year.

      we will see what happens!

  1. June 15, 2010 at 3:29 am

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