David Goggins Diet & Workout Routine

David Goggins is a former Navy SEAL, an author, and a high-performance athlete. He needs to eat different food because he does something complicated with his body, like running for miles.

David often sets records and tries to be the best at most pull-ups in 24 hours or fitness challenges.

david goggins

David Goggins is not only an author and speaker. He is also a runner, cyclist, and triathlete.

David Goggins was the only person who has completed military training for the Navy SEALs, Army Rangers School, and Air Force Tactical Air Control Training.

He accepted to operate in Iraq and Afghanistan.

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To raise money for the Special Operations Warrior Foundation, Goggins did a lot of pull-ups.

He did 4,030 pull-ups in 17 hours. That is more than he has ever done before in 24 hours.

Goggins has done more than 60 endurance matches. This includes running 100 miles within 19 hours and doing it without preparation.

He also has a heart defect and asthma. So he wrote a memoir for himself to help him understand what he is going through.


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The memoir is called “Can’t Hurt Me.” To succeed in SEAL training, Goggins has lost over 100 pounds in just 2 months. At first, he weighed about 190 pounds and was 6’1″.

David Goggins has done very well in his field. But he only got the success that he has because of his hard work.

He trains a lot and eats a strict diet. So in this article, we will talk about his daily diet and workout routine.

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 Diet Plan – What Does He Eat?

David Goggins is not following a complicated diet. He follows a few simple principles and has some flexibility in his diet to meet his lifestyle needs.

For example, if he is training for something, he might eat differently from training.

Goggins follows a keto diet and does intermittent fasting.

He usually ate more proteins than standard on the keto diet because he had a hard workout. Goggins eats lunch after 11 and dinner at 8:30.

Here are some of the details about his diet. He eats particular things.

Fast Start

Goggins usually does not eat until 11 a.m. He wakes up at 3 a.m., and if he does eat, he chooses steel-cut oatmeal with blueberries because it stays in his stomach well when he runs in the morning.

Fast Lunch

David Goggins runs during his lunch break. He doesn’t eat anything at all at lunch.

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Finish Strong

David Goggins does a bike ride home from work. He then eats dinner at 8:30 p.m.

He does weightlifting with his wife at 10 p.m. He usually has dinner, but sometimes he doesn’t eat it until later in the evening if he cannot finish the bike ride before 9 or 10 pm.

David Goggins has his meals separated into the following parts:


  1. Oatmeal with protein
  3. Fruits
  4. Walnuts


  1. Chicken breast
  2. Salad
  3. Veggies


  1. Fruits
  2. Almonds
  3. Protein


  1. Fish or chicken
  2. Veggies
  3. Salad

David Goggins Daily Workout Routine

David Goggins is a runner who does not focus on cardio exercises. He instead has a regular body weight and strength training schedule.

David Goggins became very popular for his stretching routine after starting medication that made him stretch for 6 hours every day.

Since then, he has been doing it almost every day without fail, but he missed 2 or 3 stretches in the last 6 years.

David Goggins doesn’t like to run, bike, or swim. But he does this every day without fail. For starting, he rides his bike for 25 miles to work and then back home, which totals up to almost 50 miles each day.

He also does an extra 4.5 miles after the lunch break in the afternoon.

When it comes to strength training, the daily routine takes about 1.5 hours in the gym.

Often, he works out his core because that is important for him and does many core exercises to increase his cardio routine.

But he does not work out every single day but as often as he can. He concentrates on lifting heavy six times a week, works on his triathlon every day, and does biking and swimming routines 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.


David Goggins retired from the Navy. Now he has more time to work out. He works out 2-3 hours a day and spends time stretching every day.

David drinks a lot of water and stays hydrated in general to prevent any muscle fatigue before working out.

He also warms up and cools down before and after his workout to not get injured.

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 flye
  • 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 Keto and Low-Carb Diet

Goggins spends most of his time on low carbs, high protein, and high fat.

He says that the ratio of calories that works best is 40% protein, 40% healthy fat, and 20% carbs.

Although Goggins mostly tries to keep his carbohydrates low, he switches to a higher carbohydrate diet while training for and running an ultra-marathon race.

This is when runners need more carbs because they will hit the wall if they don’t get enough.

Goggins usually has steel-cut oatmeal with blueberries in the morning, but sometimes he also eats English muffins.

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David Goggins 100 Pounds Weight Loss Workout and Diet Plan

David Goggins was 24. He weighed 300 pounds and was 6’1” tall. One night he watched a commercial on TV about being a SEAL.

It made him want to be one himself, but there was a problem: he was too overweight. The recruiter said that to be accepted, he should lose some weight until 191 pounds with his height of 6’1″.

So David worked out and lost weight for three months until the age of 25 years old (183lbs), so he could become an official Navy Seal!

david goggins before and after

YouTuber Will Tennyson watched a video of an intense workout that another YouTuber did. Tennyson didn’t think he was able to do the same thing.

But Goggins said that his routine helped him lose weight. Goggins used to take a banana for breakfast and then bike for an hour.

There is no mention in the article about whether it’s safe or not to follow this workout plan because it might be too hard for some people, and they might not sustain this activity.

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