David Goggins Workout Routine and Diet Plan

David Goggins is not only an author and motivational speaker but also an ultramarathon runner, ultra-distance cyclist, triathlon (it includes swimming, cycling, and long-distance running). Goggins is the only personality who has achieved Navy SEAL training, Army Ranger School, and Air Force Tactical Air Control Training with great success. He accepted to operate for Iraq and Afghanistan. To heave money for the Special Operations Warrior Foundation to acknowledge the people who were abolished in a helicopter crackup in Afghanistan, Goggins had done extensive pull-ups. He did 4030 pull-ups in 17 hours whereas he owns the history for the most pull-ups in 24 hours.

David Goggins

Goggins has encountered more than 60 endurance matches, which also includes, running 100 miles within 19 hours and that too with no previous preparation, though he has a heart defect and also suffering from asthma. Since he is an author too, he composed a memoir for helping himself. The memoir is labeled as Can’t Hurt Me. To succeed in SEAL training, Goggins has lost over 100 pounds within 2 months. Weighing about 190 lbs, Goggins is 6’1″ tall.

David Goggins has clearly accomplished a specific height in his field but all the credit goes to his immense training schedule and strict diet that makes him have all this in his kitty. In this article, we would discuss more David Goggins workout routine, his diet plan, and his routine in general.

David Goggins Statistics

  • Birth Year: 1975 (age 46)
  • Birth Date: February 17
  • Height: 6 ft 2 in (188 cm)
  • Weight: 190 lb (86 kg)

David Goggins Awards and Achievements

  1. Completed the San Diego One Day ultramarathon in 2005 (despite never having run a marathon before)
  2. Only US Armed Forces member to complete Navy SEALs training, Army Ranger School, and Air Force Tactical Air Controller training
  3. Completed over 60 marathons, ultra-marathons, triathlons, and ultra-triathlons
  4. Set the Guinness World Record for the most pull-ups in 24 hours (4,030 in 17 hours)
  5. Author and motivational speaker, talking to high school students, sports teams, and Fortune 500 companies
  6. Philanthropist and activist for the Special Operations Warrior Foundation

    David Goggins

David Goggins Workout Routine

Even though David Goggins might be a runner but his workout does not at all revolve around cardio exercises. In fact, he has a very regular body weight and strength training schedule which he likes to do. He is in fact very popular for his stretching schedule which he started doing after medication where he started with a 6 hour daily stretching routine. Ever since, he has been stretching quite frequently, which is, every single day without fail. he might have missed stretching 2 or 3 times in the last 6 years.

In fact, it is quite surprising that David Goggins says that he hates workout and dislikes running, biking, and swimming but he does that every single day without doubt or failure.  For starting, he drives his bike for 25 miles to work and then back home again which totals it up to almost 50 miles each day. He also does an extra 4.5 miles after his lunch break.

David Goggins

When it comes to strength training, the daily routine takes him about 1.5 hours in the gym. He says that for him, working out his core is important and he does a lot of core exercises to increase his cardio routine. However, his routine involves working out not every single day but as often as he can. He concentrates to lift heavy serval times a week. David Goggins also works for his triathlon every single day and does his biking and swimming routine every day combining 150 miles.

Here are some of the exercises that David Goggins loves to do every day:


Goggins runs 10-20 miles each day.


Goggins regularly rides 50 miles per day.


Goggins’ weight routine is about an hour and a half long. He does this late in the evening, with his wife.


Now retired from his Navy career, Goggins has even more time to work out and spends 2-3 hours per day stretching.

Before he starts his workout routine, David Goggins makes sure that he is hydrated during and before his workout. He drinks a lot of water and stays hydrated in general to prevent any muscle fatigue. He also does not forget to warm up and cool down before and after his workout. It helps him to evade any injury. He does not have any specific workout routine but here’s a sample routine of David Goggins does:

Weight Training Workout Break Down:


  • 4-5 sets & 8-15 reps — Bench press
  • 4-5 sets & 8-15 reps — Dumbbell press
  • 4-5 sets & 8-15 reps — Dumbbell flyes
  • 4-5 sets & 8-15 reps — Cable cross
  • 4-5 sets & 8-15 reps — Chest press
  • 4-5 sets & 8-15 reps — Push-ups


  • 4-5 sets & 8-15 reps — Military press
  • 4-5 sets & 8-15 reps — Arnold dumbbell press
  • 4-5 sets & 8-15 reps — Lateral raise
  • 4-5 sets & 8-15 reps — Front raises
  • 4-5 sets & 8-15 reps — Shrugs
  • 4-5 sets & 8-15 reps — Rear delt flyes


  • 4-5 sets & 8-15 reps — Lat pulldown
  • 4-5 sets & 8-15 reps — Close grip lat pulldowns
  • 4-5 sets & 8-15 reps — Cable rows
  • 4-5 sets & 8-15 reps — One-Arm Dumbbell Row
  • 4-5 sets & 8-15 reps — Back lat pushdowns
  • 4-5 sets & 8-15 reps — Deadlift


  • 4-5 sets & 8-15 reps — Bicep curls
  • 4-5 sets & 8-15 reps — Isolation curls
  • 4-5 sets & 8-15 reps — Barbell curls
  • 4-5 sets & 8-15 reps — Preacher curls
  • 4-5 sets & 8-15 reps — Tricep pushdown
  • 4-5 sets & 8-15 reps — Skull crusher
  • 4-5 sets & 8-15 reps — Tricep extension
  • 4-5 sets & 8-15 reps — Tricep kickbacks


  • 4-5 sets & 8-15 reps — Squats
  • 4-5 sets & 8-15 reps — Leg press
  • 4-5 sets & 8-15 reps — Leg extension
  • 4-5 sets & 8-15 reps — Leg curls
  • 4-5 sets & 8-15 reps — Stiff-leg deadlift
  • 4-5 sets & 8-15 reps — Walking lunges
  • 4-5 sets & 8-15 reps — Calf raises

David Goggins Full-Body Workout

Because David Goggins is traveling most of the time all over the world, there are certain moves that he do in his hotel room or if he has an access to the gym. Sometimes, he would also do a full-body workout when he is short on time. This full-body workout routine would go from 45 minutes to an hour on average.

  • Jumping jacks, three count rep, 250 reps
  • Jumping jacks with Push-ups, 3 count ten reps then ten reps of Push-ups and repeat 200 times
  • Walking lunges, three count rep, 150 reps
  • Sit-ups, 110 reps
  • Plank ups-down, 100 to 150 reps

When he is in the gym, he does other activities, including these here:

  • Box jump
  • Jumping jacks
  • Squats
  • Flutter kicks
  • Pull-ups
  • Burpees

When it comes to the core, you can do:

V-Ups: A great abs workout, it challenges you to lie back on the floor, boosting both your arms and legs by exercising your abdominal tissues. 

Broomstick twist: Sitting down with heels flat on the floor, you need a bar leaning on your back delts, following your head. Utilize your arms and hands to keep the bar in position, and then persistently engage your abdominals and twist from side to side.

David Goggins

Russian twist: Sitting on the ground with knees bent and feet flat on the ground, lean back so your body is at a 45-degree angle to the floor. Connecting your hands collectively in front of your body, strengthen your core, and lift your legs off from the ground. With your core contracted, turn your arms from side to side.

But where Goggins truly glistens in a different light is when it comes to stretching. For years he was using prescription medications because he wanted to get over an illness that had him sidelined. Experts were shocked. David Goggins, being the most robust man on Earth, was determined to do something about it.

This something became to be a regular 6-hour stretching routine—an wild quantity of time. Nevertheless to this day, he remains with 2-3 hours of stretching daily. Here are some most common stretches that David Goggins does besides some other kinds of stretches which include:

  • Hamstring stretch
  • Hip stretch
  • Quad Stretch
  • Tricep and bicep stretches
  • And the side oblique stretch

David Goggins Weekly Workout Routine

Suck It Up

David Goggins doe not like to work out all that much especially with swimming, running, and biking but he does it all anyway. It is because he sucks it up.

David Goggins

Early Start

David Goggins gives his routine a very early start even before the birds for his 10 to 15 miles run. After this he starts on his bike to reach his workplace and then in the evening, he is back. He also rides his bike during his lunch break.

Lift Weights Like A SEAL

Goggins’ weightlifting method takes about 90 minutes. He does these exercises after dinner and goes to bed around midnight.

Core Matters

Goggins states core strength is the answer to endurance and does a lot of core exercises to increase his cardio efficiency.

Stretch to The Max

Goggins spends 2-3 hours stretching every morning. He says he’s only dropped 2 days in the last 6 years.

Moderation Is Key

Goggins does not always lift heavy weights but does on some occasions. He prefers to direct his attention to lifting a few times a week.

David Goggins

Run. Bike. Swim. Repeat.

David Goggins follows his triathlon competitions practically every day. He runs and bikes about 150 miles per week. No time for lazing off.

That was all about David Goggins’s intensive workout routine that gives him the strength and power to be at the very top of his game. However, there are some workout tips that David Goggins frequently shares with his fans and people who look up to him for inspiration. Here are a few workout tips and tricks that David Goggins himself follows, so take a look!

David Goggins Workout Tips and Tricks

Besides following a  grueling and tiresome workout routine which might become more intense according to his situation but there are other tricks and tricks that David Goggins follows to take his workout a notch up in his routine. Here are some fitness and lifestyle tips that David Goggins shares on his social media channels to be more effective in the field. Take a look:

Timing The Workouts

David Goggins gets up quite early and would start with 15 miles run at around 3 am. He would then take a quick shower and after his breakfast, he would ride the bike for 25 miles to reach the office only to get back on his bike for another 25 miles to his home. David Goggins

Weight Training

David Goggins hates training in any form especially cycling, swimming, and even running however he still does it. He likes to lift weight sometimes. When he was in the military he was huge with huge muscles and would spend hours in the gym. He did change this routine as he even had an injury and learned all about stretching out too. Now he wants to check his body bulk and thus has limited his workout sessions.

But whenever he works out on a few occasions, he would push himself to the highest limit. He believes that most people would stop at their half potential but he never forgets to give it his all which is his 100 percent. He pushes his body to the next level every single time.

David Goggins

Focusing On The Core

David Goggins believes in focusing on his core workouts as he believes that if the core is not strong, the rest of the body won’t be strong either. Thus he focuses a lot on abs workouts. He is an endurance worker but while the majority of his workout has cardio exercise sin it, there is also an emphasis on his bodyweight exercises and even adds some weighted exercises. He focuses especially on the core and the back of his body which is essential when having strength for cardio exercises.

David Goggins

Much of his exercises contain functional fitness, bodyweight exercises, with many modifications, supersets, and organizations. The core and back, to Goggins, are important. This is because of his experience in ultramarathons, which need a substantial quantity of strength. Besides, when Goggins had to drop down over 100 pounds in 2 months, and concentrating on the core helped him obtain this aim and objective.

He does it through a load of cardio about which he has given some interviews. He mentioned that he has focused on cardio bringing his testing heart rate to 32 beats per minute. And that’s not even exaggerating.

Regular Stretching

David Goggins has said a lot about stretching and that he spends numerous hours every day on an extended stretching method. He firmly understands that stretching is the recovery solution, both from training and likely damages.

David Goggins

Stretching is crucial when it comes to warming up, and further for post-workout rehabilitation. And when you’re working out as much as David Goggins, you absolutely need to maximize your rehabilitation to acknowledge your body to recover. 

Run, Cycle, Swim

Even if these are there kinds of exercises that David Goggins hates the most, he still gives out 150 miles to them every week. It is like he is in constant preparation for a triathlon or any next marathon which is over 100 miles. When it comes to running, there isn’t any other thing that we would do. Running was always a part of David Goggins’s lifestyle even when he was not a part of the navy seal.

By far the most comprehensive examination that Goggins does is cardio. We’ve previously discussed this above, but it actually comes down to:

  • 10 to 15 mile run in the morning
  • Commuting to, and from work, which is 50 miles on his bike
  • Running during his lunch break, between 5 and 8 miles
  • A “short” run after work, 3 to 5 miles

This provides David Goggins well over 100 miles of cardio each week, with swimming and more biking combined. If the “treadmill” is your most critical nemesis, then this doesn’t seem too great for you. But at the same point, recognize that this is intended as a comprehensive guideline of what you’re sure of.

David Goggins

Even doing only a portion of the higher will get you in marvelous form, and there’s no sense in forcing yourself to the greatest climaxes when it comes to cardio. He was overweight before entering the navy seal, and that experience also working encouraged him to get that ridiculous body shape. David Goggins normally lasts for 6 miles and then does amazing push-ups as effective support. Then bear on with it for 4 to 5 more times. So his running workout will look something like this:

  • 6 miles run
  • 50 push-ups
  • Repeat 4 more times

“If you’re willing to suffer, and I mean to suffer, your brain and body once connected, can do anything,” says David Goggins who drills a lot for his workout routines and to get the physique that he longs for.

That was all about the David Goggins workout routine and some of his favorite workout tips that he shares with his friends, family, and fans. But here’s more! It is his diet plan that makes him reach the top of his game. He follows a strict plan so that he can be in optimal shape and the next section, we will read exactly that! So take a look.

Create Your Own Destiny

David Goggins was an abused child on welfare and finished high school being overweight and with a 1.6 GPA.

David Goggins

Break It Down

Goggins proceeds to check in with himself in front of the mirror every day and has post-it notes attached about the edges to prompt him of his intentions and the actions it will demand to achieve them. The habit of recording little tasks and keeping them indefinite scene can help drive you to accomplish them.

David Goggins

Do Every Last Rep

David Goggins says he once leaped his ultimate rep and it frightened him. He knew that if he decided to make excuses, he’d never accomplish his intentions. While we could give you reps and sets, the aim here is to destroy your strength and go through burnout. Particularly if you’re going for endurance, doing workouts till failure, and concentrating on the core and back will give you astonishing outcomes in the long run.

David Goggins

The Accountability Mirror

David Goggins got real with himself by confronting in front of the mirror and saying it straight.

Get Visual

David Goggins didn’t just fantasize about being a SEAL, he envisioned himself succeeding. The same is true for his races. He imagines precisely how he will feel and what he will be performing at every step of the course.

Don’t Forget to Celebrate

Goggins fondly cherishes having a whole pizza after the SEAL’s Hell Week. He also admires the force of performance. Keep going!

The Body and Mind Coordination

In his biography/self-help book, Goggins puts a lot of emphasis on mindset. Clearly, he thinks that most people just put out 40% of their highest product when it comes to anything. Goggins explains that whenever we know that we’ve struggled ourselves to the max and we can’t go anymore, we’re really just 40% of the process there.

40 percent is even less than half and if we consider the same mindset we can achieve greater heights, especially with endurance activities. The moment that we feel we can’t do it any further, we can actually go more than that. Understanding this mindset that David Goggins hod very close to heart will be quite motivating for people who follow him too. It helps him go through a vigorous routine that he has training for the ultramarathon.

Moving on to the David Goggins diet plan that he keeps in consideration during his whole journey. It will tell exactly what David Goggins eats throughout the day to keep his system moving for the next race. Take a look.

David Goggins David Goggins Diet Plan

Goggins follows a ketogenic diet and daily does intermittent fasting. He states he eats a little more protein than is standard on the keto diet due to his substantial training program. He will usually not eat before 11 a.m. (he rises at 3). He hops lunch and runs rather, and eats dinner at 8:30 p.m.

Here are some of the details about his diets that would sway his meal plan for the day. His meals are also very specific.

Fast Start

Goggins says he usually keeps a fast until 11 a.m. (he wakes at 3 a.m.) but if he does eat, he chooses steel-cut oatmeal with blueberries to begin his day. He states it remains well in his belly for his morning run.

Fast Lunch?

David Goggins runs during his lunch break and completely skips the food.

Finish Strong

After his 25-mile bike ride home from work, Goggins usually has dinner at about 8:30 p.m. and matches it up with a weight lifting system he does with his wife at 10 p.m.

Thus, with such a hectic schedule and such dietary restriction which he calls his way of life, David Goggins has his meals separated into the following parts:


  • Oatmeal with protein


  • Fruits
  • Walnuts


  • Chicken breast
  • Salad
  • Veggies


  • Fruits
  • Almonds
  • Protein


  • Fish or chicken
  • Veggies
  • Salad

David Goggins always has his meal plans changing so that he could adjust them according to his schedule. Thus if he has a 100 mile run in a week, he would increase his carbs and protein but otherwise, he would keep the carbs dropped. His diet has protein and fats and just minimal carbs with some amount of fat.

The meal plan of David Goggins that is given above tells what he eats in a single day to maintain his huge muscles and maintain his weight. He eats almost 5 meals the whole day which is distributed all over the day. His nutrition is based on his workout routine and he eats whatever will fuel his body efficiently.

However, here are some things that David Goggins avoids and adds mandatorily to his diet plan:

David Goggins What to Eat

Here are a few meal items that David Goggins would want to include in his diet which includes:

  • Leafy Greens
  • Meat
  • Eggs
  • Healthy Fats like Olive Oil
  • Steel Cut Oatmeal
  • Steel Cut Oatmeal
  • Avocados
  • Eggs
  • Avocados
  • Leafy greens
  • Meat & poultry – such as steak, ham, chicken, turkey, and sausage
  • Fish – such as trout, tuna, and salmon
  • Unprocessed cheese
  • Healthy oils – such as coconut oil and avocado oil
  • Butter and cream
  • Nuts and seeds
  • Low-carb vegetables
  • Sugar-free beverages
  • Low-carb condiments – such as salt, pepper, herbs, and spices

David Goggins What to Avoid

However, some food items that he avoids having at all as it has a negative impact over his body includes:

  • Sugar
  • Junk food
  • Soft Drinks
  • Processed Foods
  • Artificial Ingredients
  • Hydrogenated Fats
  • Refined Foods
  • Most fruit (high in sugar)
  • Low-fat dairy and milk
  • Starchy root vegetables – such as potatoes and carrots
  • Grains and starches – such as bread, rice, and pasta
  • Beans and legumes
  • “Diet foods” – such as low-fat diet products that are high in carbs, or “sugar-free” foods high in sugar alcohols
  • Alcohol (high in carbs)
  • Unhealthy fats – such as vegetable oils and mayonnaise
  • Sugary sodas, candies, and desserts

Intermittent Fasting

The common tradition of “restrictive dieting” is seldom sustainable, as people manage to give in to their desires. Intermittent fasting, on the other hand, requires restricting eating to just several times of the day. This is prepared to stimulate the creation of fat-burning ketones in the body.

David Goggins typically practices a fasting plan that has him hop over breakfast and not start eating any calories until about 11:00 in the morning. This fasting boosts the development of ketone production and thereby contributes much-needed fuel to his brain.

Counting Macros

David Goggins aims for a 40/40/20 division of the top macronutrients: protein, fats, and carbs (sequentially). This anticipates that his diet contains 40% protein, 40% fats, and 20% carbs. By including macros, he can adhere to a low carb, high fat ketogenic diet.

This keto center with intermittent fasting has been thriving for Goggins in holding his body lean while still giving him sufficient energy and stamina to play with the elite ultra-athletes around the world.

The Ketogenic Diet

You might find the statement a bit unexpected, but David Goggins adopts an often ketogenic diet. With a blend of intermittent fasting and healthy eating, Goggins can stay sinewy but strong. The Ketogenic Diet is basically a low-carb, high-fat diet (in the likes of the famous Atkins Diet). It requires putting the body in a situation of what is termed as “ketosis” by decreasing carbohydrate consumption and substituting it with healthy fats. Being in ketosis induces the body to be super-efficient at burning fat.

The Ketogenic Diet is also supposed to produce various health benefits, such as increased mental clarity, a decrease in blood sugar, and lower insulin levels. With a keto-based diet and intermittent fasting, David Goggins is shredded and has changed his body into a fat-burning machine.

Ketogenic Diet Tips – What to Eat and What to Avoid

By developing a 40/40/20 Ketogenic Diet, you can put your body in a position of fat-burning ketosis. So, what does this diet really look like in terms of what you can and cannot eat?

Avoiding “Keto Flu”

Even with the benefits of the keto diet that eh follows that there are some potential negative sides to it too. Many people even report exploring the ‘keto flu” after they started the low carb, high-fat diet. New dieters may encounter flu-like indications such as nausea, diarrhea, cramping, dizziness, and lack of concentration.

If you begin showing these signs after turning to the keto diet, we suggest these pointers for a fast recovery:

  • Get as much support as feasible for your body to heal.
  • Cut back on carbs gradually over time and with the phasing in more healthy fats. This is more satisfying than making an unexpected shift in your diet.
  • Make certain you are getting adequate healthy fats (40% of your diet). This will further decrease desires as well.
  • Workout 2-3 times per week to make your body more effective at burning fat without the requirement for a lot of carbs. Utilize fats for fuel and don’t overdo the workout.

Overall, the ketogenic diet is a good dieting advantage if done perfectly. It’s never more advised to train excessive dieting to lose weight. It comes down to consuming a surplus of healthy foods and controlling an effective lifestyle.

David Goggins Ketogenic Diet Example Meals

David Goggins’ weight loss diet is the diet of supporters. He understands precisely what it needs to hold his body lean, energetic, and strong. Let’s borrow a sheet from his book to map out the complete ketogenic meal plan. which help support his goals:


  • 1 bulletproof coffee – 260 calories
  • 2 eggs, fried – 210 calories
  • MEAL TOTAL: 470 calories


  • Arugula salad greens – 20 calories
  • Crumbled hard-boiled eggs – 156 calories
  • Cooked ground turkey – 167 calories
  • 1 diced avocado – 234 calories
  • Crumbled blue cheese – 119 calories
  • MEAL TOTAL: 696 calories


  • Grilled pork chop (8 oz.) – 320 calories
  • 1 cup steamed vegetables – 118 calories
  • MEAL TOTAL: 438 calories


  • Full-fat plain yogurt – 105 calories
  • 1 cup Keto granola – approximately 200 calories
  • MEAL TOTAL: 305 calories

DAILY TOTAL: 1909 calories

David Goggins 100 Pounds Weight Loss Workout and Diet

At the age of 24, the weight of David Goggins was 300 pounds and his height was 6’1”.  One night, after watching a station commercial, he was prompted to be a SEAl. He was so mesmerized by the advertisement that he determined to be a Navy Seal. But the biggest drawback was his age. The recruiter told him that he should reduce his weight to 191 pounds with that height if he really wanted to become a SEAL. So he took almost three months to work on his weight. He worked out profoundly to do so. He confesses that he followed a “crazy, crazy, crazy routine,” and he reduced his weight to the desired level.

“The most epic and intense routine I have ever seen in my life” admitted YouTuber Will Tennyson. Tennyson queried if he could be able to do so as Goggins did. Goggins’s workout plan helped him to reduce more than a pound in a single day. Tennyson comes to know that reducing a pound a day means to start the day at 4.30. Goggins used to take a banana for the breakfast. After that he workouts on his bike for an hour. However, this goes on without mentioning anywhere that such a routine is not to be followed by anyone as it’s not normal and a lot of people could not sustain such harshness.

These exercises are sufficient for some people for a day but Tennyson’s learning had just begun. There was a three-hour, high-rep workout after two-hour swimming. High reps go in hundreds for him. Goggins at one time hit the world record for pull-ups at 4030.

Howsoever Tennyson followed that schedule for a full day without taking rest and eating nothing except taking banana and water for breakfast till dinner. He is prone to vomit many times due to his exhaustive movements but it makes him five pounds lighter every day when he gets up in the morning. He gets slightly dehydrated for this. His consumption was just 800 calories but he burned more than 5000 due to an unusual deficiency of calories consumption. His exercises stretch for 141 minutes every day.

However, such things are not approved by most people as this schedule is not sustainable for most of them, though it’s normal for Goggins. According to Tennyson, the normal one day of David Goggins’s practice “tested me mentally and physically.”

He shares a little about his weight loss journey during the navy days. He says, “I had to lose a lot of weight to get into the Navy. I was 297lbs at my heaviest. I ONLY had to lose 106lbs in 2 months (I hope you hear the sarcasm in that)! I don’t have enough time to tell you the entire story but I will tell you about my first day of working out to lose 106lbs.”

He had quite an obsessive mentality which was not too great, He recalls, “My first day I was fired up and ready to get after it! I planned to eat very little and drink a ton of water and work out like crazy. So day 1 was going to start with a 3-mile run. My mind was focused and I was committed to finding the greatness inside of me. It’s 0600 and I’m walking downstairs to begin my journey. I get to the starting line of my 1st run and started my watch and take off running. A 1/4 mile into it, I stopped and walked home. I put my head down & realized the reality of daily failure was upon me.”

It was quite a challenging task for him because losing weight was not for the weak-hearted.


He knew that everyone was going to be like this and he wouldn’t like the process but he decided to continue with it. He says,  “To know I was going to feel like shit almost every day of this journey was very humbling. My cardio fitness was horrible! I was so motivated while talking about losing weight and becoming a Navy SEAL but the true reality hit me at a 1/4 mile into day one.”

He was tested every single day when he had to do things that he didn’t like. He explains his experience saying, “Every day tested my commitment. My best lessons learned didn’t come from a book. They came from me seeing things through to the end.”

However, those were just the bad days that helped him shape his today’s and it was quite a motivating thing for him even now. He looks back at worst days and decided to be better every single day. In his words, “I realized I would have so many bad days for that one day of victory! At the end of each journey, I would look back and realize that all those bad days were really my best days because I woke up the next day even hungrier to succeed! All those bad days shaped, strengthened, refocused, and taught me what was required to succeed! I asked myself every day on this journey “What is required to be your best?”

After the bad days, he realized that one ist stay consistent even after failing every single time no matter what domain of life it is. He continues,  “You have to be willing to fail 1,000 times to succeed and be willing to repeat that the rest of your life. Don’t overthink it! Just get after it!”

His mission of losing weight from 135 kilos to his shredded physique look now has been a severe one, charged with strict regulation and self-check.

David Goggins claim to fame:

David Goggins is a retired United States Navy SEAL and Air Force Tactical Air Control Party comrade who attended the Iraq War. Now Goggins is an experienced ultramarathon runner, ultradistance cyclist, triathlete, motivational speaker, and author. He also scored a world history for more than 4000 pull-ups in 17 hours during his athletic career.


His daily workout or  exercise routine:

According to a statement on weightandskin.com, David Goggins is an early riser and he always got up at 4.30 am. Beginning the day with banana and water, he takes up a protein shake, and after that nice breakfast.

He starts his two hours of hard-speed cycling in the morning and finishes at 7. David Goggins always takes low carbs and low fats food to maintain his energy level. David Goggins has a shredded body for intense practice and exercise schedule. He has a setup for his routine for every day.

If bench presses, inclined dumbbell presses, plate push-ups, and sips are for Mondays, then next day on Tuesday, his schedule includes pull-ups, close-grip pull-ups, reverse pull-ups, seated pulley rows, and barbell reverse grip bent over rows after his morning rituals. Bodyweight jump squats, rear squats, stiff-legged deadlifts, and bodyweight squats are the activities for the third day i.e. Wednesday.

David Goggins

On the fourth day i.e. on Thursday, he performs the leapfrogs, burpees, 40-yard sprints, medicine-ball-slam, kettle swings. Fridays mean the fifth day, he works for dumbbell tricep extension, diamond push-ups, dumbbell bicep curls, bodyweight dips, and barbell military presses.

The normal day of  David Goggins can be observed somewhat like this:

  • 4:30 am: Wake up / Breakfast: One banana
  • 5-7 am: Ride on the exercise bike
  • 8-10 am: Swim at the local high school (about 2 miles)
  • 11 am-2 pm: Circuit workout / Full Body – 5-6 sets of 100-200 reps each
  • 3-5 pm: Exercise bike
  • 5:30pm: Run 2-6 miles
  • 7:30 pm: Dinner (no lunch): Chicken breast, sauteed veggies, a small amount of rice
  • 8-10 pm: Exercise bike
  • 10:30pm: Sleep
  • 4:30 am: Wake up / Repeat

His normal everyday results:

  • 6 hours on the bike
  • 2 miles swimming
  • 2-6 miles running
  • 3-hour circuit workout, over 1000 total combined reps
  • Calorie Intake: <800/day

David Goggins Weightloss Diet:

David Goggins evades junk food and greasy meals as per an interview given by him in a health journal. He follows low-carb and low fats food meals, remains hydrated, and adds as numerous vegetables as possible to his menu. The section states that the protein shake and any additions are enough reason for all of us if we do not have a good craving for nutrition in common.

According to the journals, these habits and strictness in his diet and other workout schedules supported David Goggins to lose more than 100 pounds within 3 months.

David Goggins Diet Tips

David Goggins made an immense change in his diet over the years. He didn’t take any advice from nutritionists for his diet. He realized early that he should make changes in his diet to be strong. Healthy and clean food is of utmost necessity for good body growth and looking impressive. His physique is awesome as described by Juan Francisco Estrada in his post. It’s due to the good diet tips which he also disclosed to his fans. His blogs have lot many tips to be followed for eating clean food. They can be picked up by anyone to be followed genuinely.

1 – David’s Own Transformation (Pre-Navy Seals)

Being overweight personality, David Goggins didn’t like the way he was moving in life. One day he was watching a documentary about the Navy Seals, he determined to change himself and set an aim to follow the rigorous fitness schedule. This requires a lot of hard work not only in workouts but also in following the strict diet scheme. He has to reduce his body weight by almost 70%. He has to take care of his meals with caution, so he reduces the intake of carbs and saturated fats. By following the patterns, he lost more than 100 pounds within three to four months.

David Goggins

2 – David’s Approach To Ketosis

After having low-carb meals, he lost many pounds in the beginning but he decided to become a SEAL. So He has to go through a projected diet procedure to lose weight. It requires a high-fat ketogenic diet proposition. To date, he follows the Keto stages where there is no problem with weight. He has to continue to go through the proposal. He manages it all well, maybe because of his stamina and consistency levels he has achieved.

3 – Foods He Avoids

Ketogenic food is very severe when it comes to cut all sorts of carbs, but most particularly sugar. He frequently says that his daily intake of food does not have fruit and starchy vegetables. He strictly says no to food like cereals, pasta, and bread. He followed the pattern when he wasn’t on a ketosis diet.

4 – Foods He Recommends

Now, everyone wonders what the David Goggins diet would be with no carbs. This is not the fact for the meals without carbs and saturated fats. David Goggins regularly mentions his diet which includes the following:

  • Meat and poultry
  • Fish and seafood
  • Leafy greens
  • Plenty of cheese
  • Eggs
  • Butter and cream
  • Nuts and seeds
  • Healthy cold pressed oils

The above diet chart is high in fat and protein. This diet energizes his tolerance power positively.

5 – Intermittent Fasting

David Goggins adopted generous intermittent fasting too besides the Ketogenic diet. Without breakfast, he runs for 10 to 15 miles at a stretch. Without eating anything, he extends the time of running so that he can fast more by 12 or hours or so. He does make the proper utilization of energy which he obtained from the consumption of protein and fats. Such movement is enough to tell about his day-by-day increasing endurance level.

The David Goggins Approach To Motivation

David Goggins sets the goal and strives hard to achieve it. Few will definitely be pondering that Goggins keeps on working towards motivation but he doesn’t work on any motivation. He mentions it as BS. It is ironic.

David Goggins

Instead of motivation, he generally focuses on the aim. It’s important to mention that we have some clients who complain of not able to focus on the target. If you try to achieve the target when you don’t desire it, it won’t work. So the mental status is the main requirement to reach the aim. Success depends on your purpose and not simply on motivation.

The Mental Approach To Becoming Superhuman

David Goggins is regarded as the most robust man alive by millions of people and followers. He will definitely agree to this, but his aspect to the toughest person might be different from others.

He considered the soldiers are better trained and have a tough personality than that of his. He takes the idea from his book, “Can’t Hurt Me” in which he is fascinated by the soldiers. Though he praises these champions, he also assumes that they gave up early in their workout schedule. He believes that giving up early means that you are capable of putting your 40% of strength only. Your body carries the safety device which is very defensive towards you against any accident and pain.

Though many people desire to go far, mental hardness and ability safeguard you to excel them. This imaginative toughness on the mind can be brought if you learn and connect the true scope and goal of your life.

David Goggins Nutrition and Supplements

That was all about the diet plan of David Goggins which he follows every single day without fail. There are some fails in between in which David Goggins takes his “cheat meals” because he is only a human and he deserves a bit of a treat after smashing his workouts or his matches, doesn’t he? However, he also takes some supplements and extra nutrition to append with his diet requirements for better results. Here’s all about it in the next section.

Even though David Goggins likes to take all his vitamins and mineral and complete his daily macros from the food that he eats, but there is sometimes a shortage of it in food as he works out and sprints quite intensely. So he takes some supplements which to help his muscles develop better and evade early fatigue. Thus here are some supplements that David Goggins takes.

Their three main products David Goggins uses are:

  • Whey Protein Powder: It helps him build muscles and provides sufficient protein to his body. This is an athlete’s leading supplement choice.
  • Post-Workout Protein Formula: He takes this for a punch of extra protein intake.
  • Multivitamin: Although one can get multivitamins from the food that one eats it also depends on your activity levels. Since David Goggins has a higher activity level, he also sweats out his vitamins and minerals and he must replenish them in other ways.
  • Caffeine: He also likes to have some caffeine before his workout to wake up his senses completely and perform better in the training session.

David Goggins

David Goggins is not huge on caffeine but when sometimes he feels sluggish he would not mind taking some caffeine to his system. It might help him “perks up.” Nevertheless, David Goggins has not needed caffeine in his contemporary training schedule and has rather depended on an electrolyte drink and a “recovery shake, with protein and carbohydrates.”

David Goggins may be a trained athlete but that does not mean he won’t have desires for a midnight bite. The runner has a cook who “leaves little treats for him like homemade protein bars, packed with fruit and nuts.” He also has a “slow-release protein shake” that helps him sleep better. David Goggins declares that he takes them beside a good, well-balanced diet and exercise plan.

The possibilities are that he demands some protein bars and other multivitamins, pre or post-workout, or protein supplement choices that can also comfortably adjust into his hectic training schedule, depending on his particular aims. Nevertheless, this professional athlete boxer prioritizes adhering to a wholesome diet, working out hard, and getting sufficient rest over taking supplements.

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