What is David Goggins Workout Routine and Diet Plan? (Exposed)

  • By: Dave Moffat
  • Date: November 23, 2023

You may know David Goggins as an author and motivational speaker, but the man is nothing without his passion: running. He’s been named one of America’s Top 10 Ultra-Marathon runners for completing countless long distance races in incredible conditions – including Navy SEAL training with great success or Army Ranger School where he finished among those who achieved rank highest possible within their respective enlisted ranks (Private First Class). And if that weren’t enough Running isn’t just something which keeps this.

The Special Operations Warrior Foundation was established in 2009 to honor the men and women who sacrifice their lives for our country. This year, Goggins felt it necessary that he should do something more than just show up at events or take part via video–so this Friday night after work (he works as a private contractor), expect him arrive back home sweaty but happy with 4030 pull-ups under his belt.

Goggins is a tough guy. He’s faced more than 60 endurance matches, which includes running 100 miles within 19 hours and that too with no previous preparation! But most importantly for him though are the stories from his book about how he overcame being born without heart valves so now every time someone tells me “you can’t” or asks if something will work out in life because of my condition.

When it comes to success, David Goggins knows that hard work is the key. He achieved a specific height in his field but all of this could not have happened without an immense training schedule and strict diet which made him achieve so much within such short time spans! In today’s article we will discuss more about how he gets ready for competition or just general exercise by sharing some insights on what works best with your body type as well as giving tips from someone who has been there before – yourself included.

David Goggins Achievements and Awards

  • Did the San Diego One Day ultramarathon in 2005 (despite never having completed an ultramarathon before)
  • It is the only US Armed Forces member to complete Navy SEALs training, Army Ranger School, and Air Force Tactical Air Controller training
  • More than 60 marathons completed as well as ultra-marathons and triathlons and ultra-triathlons.
  • Record an Guinness World Record for the most pull-ups done in the span of 24 days (4,030 within 17 hours)
  • Author and motivational speaker engaging high school students as well as sports teams and Fortune 500 companies
  • Social activist and philanthropist in Special Operations Warrior Foundation. Special Operations Warrior Foundation

David Goggins Workout Routine

When it comes to fitness, David Goggins knows what works for him. His workout doesn’t revolve around cardio exercises and he has a very regular body weight training schedule which includes strength conditioning as well! He also does plenty of stretching every single day without fail thanks in part from starting medication after years with no daily stretches finally caught up with him; now 6 hours are needed just because there’s so much time saved not doing them earlier (and we all could use more quality rest).

When asked about his exercise routine, Goggins said that he hated workout and disliked running. However every single day without fail he drives 25 miles on bike to work before returning home again for another 4+ mile addition in after lunchtime.

David Goggins has a rigorous daily routine which includes working out for 1.5 hours in the gym and doing core exercises to increase his cardio workout; however, he does not work every single day but as often as possible because of other commitments like triathlons or biking 150 miles per week combined with swimming several times each week.

Here are a few routines David Goggins loves to do each day:


Goggins runs 10-20 miles each day.


Goggins regularly rides 50 miles per day.


Goggins”weight routine” is around an hour and a half. He does this at night along with his wife.

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Retired of retiring from his Navy job, Goggins has even more time to exercise and spend 2-3 hours a day working out.

Before beginning his exercise regimen, David Goggins makes sure that he’s hydrated throughout and before exercise. He consumes a lot of water and is hydrated throughout the day to avoid any muscular fatigue. He doesn’t neglect to cool off and warm-up prior to and after the exercise. This helps him avoid injury. There isn’t any specific routine for workouts, however this is a typical routine David Goggins does.

David Goggins Diet Plan

Goggins is a ketogenic eater and is a regular participant in intermittent fasting. He claims he eats slightly more protein than what is normal for keto because of his extensive training regimen. He typically does not consume food before 11:00 a.m. (he is up at 3 a.m.). He eats his lunch and runs instead, and then has dinner around 8:30 p.m.

Here are a few specifics about his diets that will influence his menu to the next day. His meals are also specific.

Fast Start

Goggins states that he typically does not eat till 11. a.m. (he awakes early at around three a.m.) however, when he eats his breakfast, he will have blueberries in his steel-cut oatmeal to start the day. He says it stays full in his stomach to run in the morning.

Fast Lunch?

David Goggins runs during his lunch break, and completely skips eating.

Finish Strong

After his 25-mile ride to his job, Goggins usually has dinner at around 8:15 p.m. and then follows the meal with a weight-lifting system that he and his wife do at around 10 p.m.

So, with such a busy schedule and such a strict diet that he refers to as his way of living, David Goggins has his meals divided into the following components:


  • Oatmeal containing protein and oatmeal


  • Fruits
  • Walnuts


  • Chicken breast
  • Salad
  • Veggies


  • Fruits
  • Almonds
  • Protein


  • Chicken or fish
  • Veggies
  • Salad

David Goggins always has his menu plans changing in order that he can alter the plans according to his timetable. So if he does 100 miles during the week, he might boost his protein and carbs however, he will maintain a low-carb diet. Its diet is high in the protein and fats as well as very little carbs, with a bit of fat.

The menu schedule for David Goggins that is given below outlines what he eats every single day to keep his massive muscles and keep his weight. He consumes about five meals throughout the day, which are distributed throughout the course of the day. His diet is based on the routine of his workout and he consumes food that fuels the body in a way that is efficient.

Here are a few items that David Goggins avoids and adds mandatoryly to his diet:

David Goggins What to Eat

Here are some meal items David Goggins would want to include in his diet, which include:

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

David Goggins What to Avoid

But, certain food items which he doesn’t eat to avoid having because it can have negative effects on the body. These include:

  • Sugar
  • Food that isn’t worth the cost
  • Soft Drinks
  • Processed Foods
  • Artificial Ingredients
  • Hydrogenated Fats
  • Refined Foods
  • The majority of fruit (high in sugar)
  • Low-fat dairy products and milk
  • Starchy root veggies – like carrots and potatoes
  • Starches and grains such as rice, bread and pasta
  • Beans and legumes
  • “Diet foods” – such as diet items that have low fat content that are high in carbohydrates as well as “sugar-free” foods high in sugar alcohols
  • The alcohol (high in carbohydrates)
  • Fats that are unhealthy, such as mayonnaise and vegetable oils
  • Candies, sugary sodas, and sweets
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David Goggins Workout Tips and Tricks

Apart from a long and tiring exercise routine that may become more challenging depending on his circumstances, there are other techniques and techniques David Goggins follows to take his workout to the next level in his daily routine. Here are some of the fitness and lifestyle tips David Goggins shares on his social media pages to help increase his effectiveness in the field. Look at these:

Timing The Workouts

David Goggins gets up quite early and usually begins with a 15 miles of running around 3 am. He would then have an easy shower, and then after breakfast, he’d ride his bike for about 25 miles to make it to work and then get back on the bike for another 25 miles back to his home.

Weight Training

David Goggins hates training in any way, particularly swimming, cycling, and running, but he continues to train. He enjoys lifting weights occasionally. While in the military, he would be massive with enormous muscles. He spent many hours at the gym. He changed his routine after he suffered an injury and was taught all about stretching. He is now looking to assess his body’s bulk and has cut down on his workouts.

However, if he exercises at least a few times, he will push himself to the limit. He believes that the majority of people will stop when they reach their half-life, but he is never afraid to put in his best effort that is 100 percent. He takes his body to reach the next level each time.

Focusing On The Core

David Goggins believes in focusing on core workouts because it is believed that if the core is weak then your body’s rest won’t be too. So he is focusing in a great deal on abs exercises. It is known as an endurance runner however, although the majority of his exercise routine has cardio but there is also the emphasis on exercise with body weight and includes the weighted exercise. He concentrates on the core area and the rear of the body that is vital when gaining endurance for cardio workouts.

The Mental Approach To Becoming Superhuman

David Goggins is regarded as the toughest man in existence by millions of his followers. He is sure to agree with this, but his attitude of the toughest man could differ from other.

He thought that the soldiers are more well-trained and have a more savage personality than his. The idea comes from his book “Can’t Hurt Me” in which he’s enthralled with the soldier. Although he praises the heroes, he assumes that they quit on their workouts too early. According to him, giving up too early indicates that you’re capable of using your 40percent of strength just. Your body is equipped with a security device that is secure against injuries or accidents.

While many want to achieve greatness but mental toughness and capability help you achieve these goals. The ability to think creatively tough on the mind can be cultivated by learning and connecting the real scope and purpose for your existence.

Dave Moffat

Hi, I'm Dave Moffat the founder and Chief Editor of steroidsourcetalk.com and certified International Personal Trainer and Certified Nutritionist. My passion has always been bodybuilding but with 15 years' experience in weight loss programs too, it's hard not to mention all that when you're working at your fitness level fullest (I hope). When Im not in the gym or spending time away from my family i often think about what advice would help others achieve theirs goals just like these inspired mine.