It would not be an exaggeration to say that David Goggins, the current-day superhuman, is a true legend. He is unmatchable in terms of his strength, speed, and endurance.
While we all know that intensive training is vital to David Goggins’s daily routine, what does his diet look like to enable him to perform at exceptional levels?
This post will address that. This post will provide a detailed look at David Goggins’s diet plan, which puts his physical abilities in league with professional athletes. Let’s take a look.
David Goggins Diet Plan
David Goggins eats a ketogenic diet to fuel his athletic body with all the necessary nutrients. He also practices intermittent fasting every day.
Goggins eats slightly more protein than the standard to ensure his muscles recover from intense training sessions.
David Goggins awoke at 3:00 a.m. and ate nothing until 11 a.m. Sometimes he will eat steel-cut oatmeal with blueberries if he has the time. This gives his body enough energy to fuel his morning runs.
David Goggins likes to end strong after a 25-mile bicycle ride from home to work. After he finishes his dinner, he ends his day with an intense weight lifting session with his wife around 10 p.m.
David Goggins consumes five meals per day. The fitness goals he pursues will determine his meal plan. His diet usually includes 40% protein, 40% fats, and 20% carbs.
David Goggins Meal Plan |
|
| Meal 1- Breakfast | Oatmeal with Protein |
| Meal 2- Pre-Workout Meal | Fruits |
| Walnuts | |
| Meal 3- Lunch Meal | Chicken Breast |
| Salad | |
| Veggies | |
| Meal 4- Pre-Dinner Meal | Fruits |
| Almond | |
| Protein | |
| Meal 5- Dinner Meal | Fish or Chicken |
| Salad | |
| Veggies | |
What Dose David Goggins to Eat?
- ✅ Fish (including salmon, tuna, and trout)
- ✅ Low-carb vegetables
- ✅ Unprocessed Cheese
- ✅ Steel Cut Oatmeal
- ✅ Leafy Green Vegetables
- ✅ Eggs
- ✅ Healthy Fats (e.g. olive oil)
- ✅ Cream and Butter
- ✅ Meat (including ham, turkey, chicken, steak, and sausage)
- ✅ Avocados
- ✅ Low-carb condiments (including herbs, spices, salt, and pepper)
- ✅ Nuts and Seeds
- ✅ Sugar-free beverages
- ✅ Fish (including salmon, tuna, and trout)
What Dose David Goggins to Avoid?
- ❌ Grains and Starches (including rice, bread, and pasta)
- ❌ Desserts
- ❌ Diet Foods (including low-fat diet products that are high in carbs)
- ❌ Artificial Ingredients
- ❌ Junk Food
- ❌ Sugar
- ❌ Low-fat dairy and milk
- ❌ Unhealthy Fats (including mayonnaise and vegetable oils)
- ❌ Sugary sodas and Candies
- ❌ Grains and Starches (including rice, bread, and pasta)
- ❌ Refined Foods
- ❌ Soft Drinks
- ❌ Fruits that are high in sugar
- ❌ Beans and Legumes
- ❌ Sugar-free foods that are high in sugar alcohol
- ❌ Processed Foods
- ❌ Hydrogenated Fats
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David Goggins Supplements
👉 Whey Protein Powder:
David Goggins drinks shake containing whey protein. It helps fuel his muscles with the amino acid required to recover from an intense exercise session. It also assists him in completing a particular portion of his protein requirements much more quickly.
👉 Post-Workout Protein Formula:
Muscles often become wholly destroyed following a strenuous workout session. By giving them a post-workout protein mix, you may provide their amino acids that will aid in their recovery and, in turn, encourage growth.
👉 Multivitamins:
David Goggins already has a healthy diet with good vitamins and minerals. However, because of his rigorous exercise, his body needs a little bit more of those nutrients. Multivitamins added to his diet serve that goal rather effectively.
👉 Caffeine:
David Goggins prefers to consume caffeine right before his workout. It allows him to boost up his energy levels and perform better. Even though he does not consume too much of it, when he feels a bit inactive and sluggish, he prefers to fuel his system with some caffeine.
David Goggins Stats
| Weight | 86 kg (190 lbs) |
| Height | 6’2” |
| Age | 47 years |
| Chest | 44” |
| Waist | 32” |
| Biceps | 17” |
David Goggins’ Workout Routine
Of all, the accomplishments of David Goggins could fill a whole book. But what would be the point of it all if we didn’t share some details about his excellent fitness regimen?
Goggins has been in several YouTube motivational videos, is well known for participating in 100-mile marathons, and shed an incredible 106 pounds in just three months! However, how did he achieve it? In any case, Goggins adheres to a rather rigorous exercise regimen and prides himself on his “Go Hard or Go Home” work ethic.
According to him, he doesn’t particularly enjoy swimming, bicycling, or jogging. Still, he nonetheless engages in these exercises daily to pursue his goals and stay at the top of his game.
Goggins has described his daily workout plan in great detail, but his workout philosophy has allowed him to attain his near-superhuman physique and accomplishments. Let’s examine these guidelines.
Chest Workout
- 👉 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
Shoulder Workout
- 👉 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
Back Workout
- 👉 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
Arms Workout
- 👉 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
Legs Workout
- 👉 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
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Final Thoughts
In a way many of us have never seen, David Goggins has dismantled walls.
He must follow a rigorous regimen of self-care, careful nutrition, and self-belief if he is to take on the world’s toughest endurance competitions.
While we might not be traveling the same path as him, his fundamental ideas about eating right and exercising apply to everyone.
If you want anything, be willing to put up with many discomforts while keeping in mind that nothing is impossible.
Are there any aspects of David Goggins’ administration that appeal to you or that you intend to try?
Please share this post with someone who could use the motivation by leaving a comment below and letting us know your thoughts. ique and accomplishments. Let’s examine these guidelines.
FAQ David Goggins Diet & Workout
👉 How much weight did David Goggins lose?
David Goggins lost 100 pounds during his initial transformation. This was in preparation for his eventual entry into the military and to fulfill his dream to join the Seals. Later, he lost weight to compete in ultramarathons.
👉 How many books has David Goggins written?
David Goggins has written one book entitled “Can’t Hurt Me: Master Your Mind and Defy the Odds.” It is a best-selling book with more than 100,000 copies being sold.
👉 How far can David Goggins run?
David Goggins can run over 100 miles. The longest he’s ever run was 135 miles. In various instances, his exercise routine included doing 15 miles daily and cycling over fifty miles.
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Disclaimer: We gather actual information from sources such as on-site visits, and phone interviews. The information reported on this web page derives from one or more of those sources.
Mr. William is a fitness enthusiast who is constantly refining techniques and routines in the quest to find his perfect workout program. He shares what he knows by writing articles on at-home exercises for other enthusiasts like him! More About William