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David Goggins| Bio, Daily Routine, Diet and Workout Plan

david goggins diet and workout plan

I've noticed that many of our visitors fancy the bios that I've written recently. So this time, I wanted to write about the person who not only inspires me but millions of others: David Goggins.

I'm going to cover everything from his daily routine to diet, workout, his personal tips on motivation and, of course, how he changed his life to become the best possible version of himself.

Ladies and gentlemen, this is David Goggins – “the toughest man in the world”

Quick Facts

Full Name:David Goggins
Birth:Buffalo, New York, United States, February 17, 1975
Current Home:Las Vegas, United States
Height:6 ft 1 in (185 cm)
Weight:200 lb (91 kg)
Net Worth:$2.5 + 5 million (Unofficial)
Wife:Jennifer Kish

Who Is David Goggins, and How Did He Change His Life?

David Goggins is a former Navy SEAL, ultra-endurance athlete, and motivational speaker known for his remarkable transformation from a troubled youth to one of the toughest men on the planet. Born into a challenging environment marked by poverty, abuse, and prejudice, Goggins faced obstacles throughout his early life that I wouldn't even wish my worst enemy.

At the age of 24, after years of struggling with obesity and a lack of direction, Goggins decided to take control of his life. He went on a journey of self-improvement that would push him beyond his physical and mental limits. Goggins started by losing over 100 pounds in just a few months through physical training and adopting a disciplined diet.

However, Goggins didn't stop there. To really challenge himself, he went on to become a Navy SEAL, completing some of the most gruelling military training programs in the world. Despite facing multiple setbacks, including twice failing the SEALs training program due to injuries, Goggins persevered through sheer determination and grit.

After leaving the military, Goggins continued to push himself to new heights by taking on extreme challenges such as ultramarathons, ultra triathlons, and ultra cycling events. He set records in numerous endurance races, demonstrating the incredible resilience of the human spirit.

Today, he is mostly known as a motivational speaker who inspires millions to challenge themselves physically and mentally to become a better version of themselves. But there is way more to say about this incredible human being and a big inspiration on a personal notice.

If you want to know more about his early journey, I suggest you read his autobiography “Can't hurt me, master your mind and defy the odds¨. It's a great read where he really shares everything that happened to him and how he managed to pick himself up.

Here I am listening to the TV as I’m showering and, lo and behold this particular day, I started hearing: ‘Navy SEALs. Toughest training.’ I was hearing it cut out between the water hitting my ears … I got sick of being haunted by being nobody. I didn’t want to sit back and continually watch these shows about great people doing amazing things.

David Goggins

The David Goggins Training Routine

David Goggins 45 minute rooftop workout

The David Goggins workout routine is known for its intensity and focus on pushing physical and mental limits. He developed a training regimen emphasizing resilience, strength, and mental toughness without needing a gym.

His workouts often incorporate a combination of cardio exercises, strength training, and mental conditioning. Goggins believes in pushing past comfort zones and embracing discomfort as a means of growth. Here's a glimpse into what a typical David Goggins workout routine might entail:

  1. Running: Goggins is known for his love of running, often logging long distances on both roads and trails. To build endurance and stamina, his running workouts may include high-intensity interval training (HIIT), tempo runs, hill sprints, and long-distance runs.
  2. Calisthenics: David incorporates bodyweight exercises such as push-ups, pull-ups, squats, and burpees into his workouts to build functional strength and muscular endurance. These exercises are often performed in high repetitions or as part of circuit training routines to maximize intensity.
  3. Weight Training: He also includes weightlifting in his routine to build overall strength and power. His weight training sessions may focus on compound exercises like deadlifts, squats, bench presses, and overhead presses to target multiple muscle groups simultaneously.
  4. Mental Conditioning: He strongly emphasizes mental toughness and resilience beyond physical fitness. His workouts often include mental conditioning techniques such as visualization, positive self-talk, and mindfulness practices to overcome mental barriers and overcome adversity. I personally find this the hardest part.
  5. Flexibility and Recovery: Goggins understands the importance of flexibility and recovery in maintaining peak performance. He incorporates stretching, foam rolling, yoga, and other recovery modalities into his routine to prevent injury, improve mobility, and promote overall well-being.

This is a routine that David has shared in one of his books that you can use. Remember that this is a hard routine, so I wouldn't suggest it if you're a beginner:

MondayRunningLong-distance run
TuesdayStrenght using bodyweightPull-ups, burpees, push-ups, sit-ups
WednesdayRunningLong-distance runs
ThursdayRecoveryRest day full of stretching
FridayCross-training/ StrenghtStrength using bodyweight
SaturdayStrength using bodyweightLong-distance run Pull-ups, burpees, push-ups, sit-ups
SundayRunning/ RestShort distance run followed by rest

Diet David Goggins Used to Lose 100 Pounds

David adopted a disciplined and strategic approach to his diet, focusing on whole, nutrient-dense foods while eliminating processed and unhealthy options. He did not adhere to a rigid diet plan that restricted him to specific foods.

Instead, his approach centred around eliminating unhealthy options and controlling his daily calorie consumption. He basically maintained a high protein caloric deficit of 750-1,000 calories per day, which is a very simple and healthy way to lose weight.

It's not too different to how Bella Hadid lost her weight really as they both didn't use any specific diet*, instead focused on the easy aspects that really matter. This is what a normal David Goggins diet day looks like:

*David has recently also incorporated intermittent fasting into his routine, but not on a full-time basis.

BreakfastWhey protein shake
Oatmeal with mixed berries
Lunch:Grilled steak or chicken
Mixed Veggies
Snack:Fat free yogurt with frozen berries
Dinner:Chicken, fish or lean steak
Quinoa/ Sweet potato
Broccoli, carrots
Evening SnackFat-free yogurt with frozen berries
or whey protein shake with berries
david goggins before and after

Were There Supplements Involved?

Yes, like any serious athlete, David's diet also involves some supplements to help maintain his physique and support his recovery. But unlike many other athletes, David does not take many supplements. He sticks to Whey protein powder and amino acids. He has never talked about which brands he uses.

On the other hand, he confirmed that he uses protein powder and amino acids daily.

Are There Any Downsides With David Goggins Diet and Workout Routine?

If you're a frequent visitor of ThegymGoat, you already know that we always try to give our readers both sides of the story. David Goggins is a legend and a true inspiration to many, and I do not intend to diss him in any way. But there is one downside to his daily routine: it doesn't work if you intend to build muscle mass.

David is not the biggest guy and has a rather calisthenic body type, meaning that he is lean with a visible six pack and v line, but he is not a muscular monster like Sam Sulek.

So if your goal is to build bigger muscles and a crazy six pack is not your biggest objective, there are better ways to accomplish your goals.

10 Fun Facts About David Goggins:

Extraordinary Transformation:

David Goggins underwent a remarkable transformation from a severely overweight individual to one of the toughest endurance athletes in the world. He lost over 100 pounds through sheer determination and discipline, proving that with the right mindset, anyone can overcome seemingly insurmountable obstacles.

Military Background:

Goggins served as a Navy SEAL, completing multiple deployments and enduring some of the most rigorous training programs in the military. His experiences in the armed forces shaped his mindset and instilled a relentless work ethic and unwavering determination.

Mental Toughness Advocate:

He is a vocal advocate for mental toughness and resilience. He believes that the mind is the most powerful tool we possess and emphasizes the importance of pushing past comfort zones, embracing discomfort, and cultivating a relentless mindset to achieve success in any endeavour. He strongly believes in the 40% rule which basically means that whenever you feel like you've reached your limit, you only reached 40% of it and have 60% more to give.

Motivational Speaker and Author:

Goggins is a motivational speaker and author who shares his inspiring story and insights. His bestselling book, “Can't Hurt Me” chronicles his journey of self-discovery and offers practical strategies for overcoming adversity and unlocking one's full potential. Through his speeches and writings, Goggins inspires millions around the world to push beyond their limits and pursue greatness.

Charitable Work:

Beyond his athletic pursuits and motivational speaking engagements, David Goggins is actively involved in charitable work. He has supported various causes, including organizations that provide assistance to military veterans, promote mental health awareness, and advocate for education and youth empowerment.

Record Holder:

Goggins has achieved several notable records in endurance sports. Among his accomplishments, he holds the Guinness World Record for the most pull-ups done in 24 hours, completing an astonishing 4,030 pull-ups in a single day.

Overcoming Adversity:

Despite facing numerous challenges throughout his life, including childhood trauma, racism, and physical injuries, he has consistently refused to be defined by his circumstances and instead used them as fuel for personal growth and achievement.

Commitment to Excellence:

One of the defining characteristics of David Goggins is his unwavering commitment to excellence in everything he does. Whether it's pushing his physical limits in gruelling endurance races or inspiring others to overcome their own obstacles, Goggins approaches every endeavour with unparalleled dedication and determination.

Global Impact:

David Goggins' story and message have resonated with people worldwide, earning him a global following and influence. His example is a source of inspiration and motivation for individuals from all walks of life, empowering them to embrace discomfort, conquer their fears, and pursue their dreams with relentless passion and purpose.

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It's a Wrap

People flock to his pages to soak in his motivational stories and learn from his experiences for a good reason. There is a lot that we can learn from David and I strongly suggest you read at least one of his books to get a better understanding of how incredible his story is.

My biggest takeaway is the 40% rule and how much a person can push himself/herself with the right mindset.


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