Hey Cavepeople,

Here is my basic food list for the Caveman Program.  Each phase will have additions and subtractions, however, these are the foods that will consistently be present for the Caveman to live and flourish on.

I will follow this post up with basic nutritional guidelines.  I have also decided that I will make separate posts for the nutritional demands of each Caveman Lifestyle Phase, including the removal and addition of different foods for each phase.

Meat (Protein) 

chicken breast

turkey breast

lean ground turkey

swordfish

orange roughy

haddock

salmon

tuna

crab

lobster

shrimp

top round steak

top sirloin steak

lean ground beef

buffalo

lean ham

egg whites or substitutes

trout

low-fat cottage cheese

wild-game meat

Glucose (Carbohydrates)

sweet potato

yams

squash

pumpkin

steamed brown rice

steamed wild rice

whole grain pasta

oatmeal

barley

beans

kidney beans

strawberries

melon

apple

orange

whole grains

Plants (Vegetables for digestion and nutrition absorption)

broccoli

asparagus

lettuce

cauliflower

green beans

green peppers

mushrooms

spinach

tomato

brussels sprouts

artichoke

cabbage

celery

zucchini

cucumber

onion

Healthy Fats

avocado

sunflower seeds

pumpkin seeds

olives

nuts (almonds, pistachios, etc)

In the next post, I will explain food combinations and a few principles to get you started on the nutrition portion of the Caveman Lifestyle.  

Captain Caveman (Boyd)

Hey Cavepeople,

I hope everyone is doing well.  It is now Spring, and it appears that the ice age is over, making survival of the caveman and cavelady simpler.

In an earlier post, I touched on the Caveman Training approach, and mentioned that Caveman Training revolves around multi-joint, compound, simple exercises.  Let me clarify: the caveman is efficient and will use whatever tools are at his dispense, however, it is important that the individual keeps the training simple, centering their workout around these movements.

Legs
Front Squats, rear squats, hack squats, other squat variations, stiff-leg dead lifts, glute-hamstring raises, lunges

Back
Dead lifts, pull ups, chin ups, bent rows and other rowing variations

Chest
Bench Press variations (dumbbell, barbell, incline, flat, decline, varying grips, etc), pushup variations, dips

Shoulders
Presses and rotator cuff style raises and movements 

Triceps
The triceps will receive stimulation from most caveman chest exercises, but adding bench dips, other bench press grips, skull crushers, and various extensions, the caveman and cavelady can obtain desirable triceps.

Biceps
As the triceps are highly trained during chest work, the biceps will receive the same type of stimulation from back movements.  In addition, the obvious movement for bicep training is curls.

Other Movements
Unlike the earlier caveman who failed to adapt, we are going to use advances in training science to make the most out of our training, to add variety, and to absolutely exhaust us when we’re working out (okay, that’s just an added bonus).

Plyometrics
Box jumps, vertical and horizontal bounds, speed jumps,  etc

Core Movements
Hanging movements, floor movements, bench movements

Some of these exercises may seem foreign, but don’t get upset, grab a club and beat your family out of frustration.  I am in the process of filming and adding videos of every exercise that I have listed here (and many, many more).

This is just of the list of exercises.  Some workouts will use many different movements, some workouts will include many different body parts - others may include one or two exercises and just one body part.  In future posts, I’ll explain rep range, set determination and progression and how to build your program training program to suit your fitness goals.  Remember, the blog is evolving and will be all inclusive.  I’m in the process of creating a food list for each distinctive cave of the Caveman Diet and intend to have that up ASAP.

Until next time,

Captain Caveman (Boyd)

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