David Goggins Diet and Workout Plan

The David Goggins diet changes depending on his training goals. Sometimes his meal plan includes high protein and fats, with minimal carbohydrates.

But when preparing for a marathon, he will increase his carb levels. Goggins is a believer in fasting and won’t eat his first meal of the day until 12 pm.

He also follows the 40/40/20 rule when it comes to daily nutrition. In other words, his diet consists of 40 percent protein, 40 percent fats, and 20 percent carbs.

Who is David Goggins?

David Goggins is an American author, motivational speaker, and former US Navy SEAL. His mental toughness and exercise routine helped him lose 106 pounds in three months.

Goggins has competed in ultramarathons, triathlons, and ultra-distance cycling races. He believes that taking the time to train your mind is equally as important as training your body.

Goggins had a rough upbringing and grew up in a tortured home, as he described it. When he was 8 years old his family moved to Indiana where he experienced racism from some of the people in their small town.

These negative childhood experiences only fueled his hard work ethic and mental toughness.


Height6′ 2″ (188 cm)
Weight190 lbs (86 kg)
Year of birth1975
Credit: David Goggins (via Instagram)

David Goggins Diet

What Goggins eats throughout the day is always changing. If he plans on running 100 miles in a week, he will increase his carbohydrate intake.

But when only lifting weights, he will drop the amount of carbs. Goggins will usually track how many calories he’s eating, so his body can get enough fuel.

But because he’s been training for so long, Goggins knows how many calories he’s burning during his workouts. For most beginners using a meal tracking app will come in handy.

Here’s what Goggins can eat during a typical day of training:

Meal 1Steel cut oatmeal with blueberries, English muffin, and butter
Meal 2Eggs, turkey bacon, spinach, and a bagel
Meal 3Grilled chicken breast, baked potato, and steamed broccoli
Meal 4Peanut butter on whole wheat bread and a banana
Meal 5Steak, grilled onions, and a large salad with olive oil and vegetables

Timing is everything

Goggins believes that a healthy diet is all about timing. When you eat, how much you eat, and when you stop eating is critical. This is just one reason why he practices fasting.

Timing your meals around your workouts is critical for fat loss and performance. Every day is different, but Goggins will normally stop eating around 6:30 pm. He also doesn’t snack in between meals.

Goggins will normally eat around 4-5 small meals a day, so he can have energy without feeling too full. Eating three meals a day is an outdated approach to nutrition.

David Goggins Weight Loss

He credits his weight loss routine to eating less food and cutting calories. This approach may sound simple, but it worked for him. Most people tend to overthink diet and weight loss.

Goggins says all you need to do is get out and start moving. Don’t wait to find a personal trainer, or join a gym. You can start building the body you want today, once you start being more active.

There’s no reason to wake up and eat donuts, or a big bowel of cereal that’s loaded with sugar. It’s obvious these foods are unhealthy to begin with.

But why load your body up with calories, if they won’t help you preform better? Exercising is just one step to losing weight. You need to follow a healthy diet for lasting results.

David Goggins Supplements

With such an intense training routine, it’s essential for Goggins to use supplements. He will drink protein shakes and take amino acids throughout the day.

These supplements help restore his body, so he can be ready for the next workout. You don’t need supplements, but they are a quick meal replacement in athletic events.

Workout Style

Goggins is the master of everything when it comes to training. He has truly done it all. With a Navy Seal background, he’s done all types of military drills and water exercises.

But Goggins has experience in other fitness areas too. He’s competed in ultramarathons, triathlons, and ultra-distance cycling races.

On January 20, 2013 Goggins broke the Guinness 24-hour pull-up world record with 4,030 repetitions. That’s around 168 pull-ups each hour for 24 hours straight!

Training everyday

Do you think David Goggins takes rest days? The answer is no. In fact, he has been working out everyday for the last 20 years. In the past, David would take off one day a week.

But this would technically be an active recovery day, where he would row for 2 hours. So this rest day isn’t really a rest day after all. These active rest days are very important for endurance athletes.

Goggins will do a low stress motion, to get some blood flowing throughout his body. Active recovery days don’t burn energy, they help refuel your body. Instead of just resting on the couch all day, active recovery gets your body moving after intense training sessions.

Listening to music

Goggins tackles each one of his workouts with full intensity. He’s so extreme that he believes working out while listening to music is cheating. Most athletes today listen to music before a big game.

But what happens when those headphones come off? Music can be used as a tool to take your mind off the pain. But music, TV, and other noises won’t always be there for you to use as a distraction.

Goggins trains in silence to be alone with all of the thoughts in his head. You need to be able to control your own mind if you want to succeed.

Final Thoughts

I think we can all learn a valuable lesson from David Goggins. His mental toughness and hard work ethic are unmatched. Goggins has not only experienced difficult times as a child and adult, but he’s been able to become one of the top motivational speakers of the modern era.

If you need some motivation in your life, check out his books or podcasts. It’s hard not to get fired up when you hear this guy talk – especially if you’re struggling with a weight loss or fitness goal.

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