David Goggins Workout Routine & Diet Plan (Revealed)

David Goggins is a retired Navy Seal, ultramarathon runner, triathlete, motivational speaker, and best-selling author.

 

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His personal transformation from a poor background with a broken family saw him go from obesity to a superhuman level of fitness.

We’ve identified three stages of his career so far.

Goggins worked as an exterminator for a pest control company earning $1,000 a month. His lifestyle had made him pile on weight, which brought him to the edge of morbid obesity.

One day he decided to join the military through the Army Ranger School, but he knew that his physical size would be a problem, so he just started to run.

The weight loss routine worked, and he managed to shed over 100 pounds and joined the Air Force.

Once David left Navy Seal Team Five, you’d think he’d start taking things a bit easy.

He did become a bestselling author. Most notably a book titled Can’t Hurt Me.

But he also became more heavily involved in extreme endurance sports like running ultramarathons [1].

Oh, and he went on to break the world record for the number of pull-ups in 24 hours [2].

So, he never stopped his obsession with strength and fitness, and we wanted to know more about the David Goggins workout routine and diet.

He was also a guest on Joe Rogan's podcast. Check out Joe's impressive supplement stack.

He gets up very early.

At some stages of his military career, he would get up at 3 am for a 15-mile run. After a quick shower and breakfast, he would get on his bike and cycle 25 miles to his base.

And that meant cycling the same distance back home at the end of his day.

David says he always hated running, cycling, and swimming but felt quite at home in the gym while lifting weights.

In his early military days, he was a hulk of a man with huge muscles from spending hours at the gym.

He needed to change that a bit for the endurance sports and the special forces training he did.

He doesn’t head to the gym daily because he wants to limit how much his body bulks up.

Usually, it’s in the evening time when he goes through a grueling workout routine and diet where he pushes his body to the limit.

He believes that most people stop at 40% of their capacity and could achieve so much more if they pushed their bodies the extra distance.

Goggins has spoken a lot about stretching and that he spends several hours every day on an extensive stretching routine.

He firmly believes that stretching is the key to recovery, both from exercise and possible injuries.

While these are the very exercises he hates the most, he clocks up 150 miles or more every week. It’s like he’s in constant preparation for a triathlon or the next ultramarathon race over 100 miles.

“If you’re willing to suffer, and I mean suffer, your brain and body once connected together, can do anything.”

 

- David Goggins

Now that we’ve checked out the David Goggins workout routine, let’s take a look at the David Goggins diet plan.

The David Goggins diet has changed a lot over the years. For a long time, he didn’t have professional advice, but he still understood at an early stage that he needed to make healthy changes.

While his initial weight loss was down to adopting a low-carb approach, he took things a step further with a more planned approach when he needed to lose weight to get into the Seals.

A high-fat ketogenic diet approach was his solution, and he still regularly cycles through Keto phases even while his weight isn’t an issue.

It’s possibly one of the key parts of his endurance and fitness levels.

The ketogenic diet is very strict when it comes to all types of carbs, but most especially sugar. He regularly says that fruit and starchy veg are never part of his daily meal plans.

And things like cereals, pasta, and bread are a no-go area as well.

This is also the case when he’s not in ketosis.

Along with the ketogenic diet, he follows regular stints of intermittent fasting.

He often skips breakfast and rarely eats anything until after he has run 10 to 15 miles.

By extending the time he spends fasting to 12 or more hours, it seems like he makes more efficient use of the energy he gets from fat and protein.

It certainly would explain why he can maintain maximum levels of endurance pretty much every day [3].

Here’s the ironic thing about this topic.

You’d think that Goggins is constantly working on motivation in order to achieve all the goals he’s set himself.

But he actually doesn’t believe in motivation and often refers to it as BS.

Instead, he likes to focus on purpose.

It’s something we’ve tried to introduce to some of our clients when they mention they just can’t get into the frame of mind.

The idea is that by constantly focusing on your purpose, it convinces you to do the work even if you don’t want to. And the more you believe in your purpose, the more likely you are to succeed.

It’s obvious that David takes things to extremes, and not everyone will want to push themselves that far. But what you should take away from his achievements is that you don’t need to be a Hollywood celebrity with professional coaches to achieve your dream body shape.

I believe that even if you only took a small portion of his approach, you’d be able to transform your body and lose a lot of pounds.

If you’ve tried any of his methods, then let us know how they worked out for you.