David Goggins’ ‘Crazy’ Fitness Regimen and Nutrition Plan

David Goggins ranks among the most inspirational figures worldwide for those aiming to get in shape and achieve their ultimate self. This article delves into David Goggins’ exercise regimen, dietary plan, and additional motivational insights from the former Navy SEAL, ultra-marathon runner, fitness influencer, and public speaker.

David Goggins went from being an overweight, overstressed exterminator addicted to donuts to becoming an elite Navy SEAL and globally recognized fitness motivator. He overcame obesity, sickle cell anemia, a congenital heart defect, and asthma to arrive at his current status.

What Transformed David Goggins’ Life?

Goggins is an ex-Navy SEAL, marathon participant, triathlete, and cyclist who also serves as a motivational speaker, fitness influencer, and author of two autobiographies. His extraordinary achievements earned him a spot in the International Sports Hall of Fame in 2019.

Initially, the “Toughest Man in the World” wasn’t the legend he is known as today. He was far from an inspirational figure; an overweight, underpaid exterminator trapped in a cycle of low wages, fighting multiple health issues, and unable to perform even one pull-up.

One pivotal day, David Goggins received an awakening call, leading him to transform his existence through rigorous physical training and robust mental resilience. He conquered the grueling Infinity 88k race and set a Guinness World Record by completing 4,030 pull-ups in merely 17 hours.

Despite these remarkable feats, they aren’t his highest achievements. David Goggins is uniquely qualified, having completed the Navy SEAL training, the Army Ranger School, and the Air Force Tactical Air Control Training. Additionally, he served in Iraq and Afghanistan during his military career.

David Goggins Shed 106 Pounds in 3 Months to Become a SEAL:

At 24, David Goggins was far from fit and subsisted on modest earnings. He openly discussed his poor dietary habits and lack of motivation during interviews. “I would go into Steak ‘n Shake and order a large chocolate milkshake, then cross the street to 7-Eleven for a box of mini donuts,” he mentioned.

Nevertheless, he answered a life-changing call to action after watching a Navy SEALs commercial. He recounted the story on YouTube:

“While I was showering, I heard snippets from the TV talking about Navy SEALs and their rigorous training. I got fed up with being a nobody and not living up to my potential. Seeing these incredible individuals doing extraordinary things, I wanted to experience that sense of achievement.

Enlisting in the Navy SEALs at 19, he faced a setback when diagnosed with sickle cell anemia and had to leave the training. After serving a few years in the military, he ended up working as an exterminator.”

Determined, he contacted numerous army recruiters and, despite many refusals, was assigned the goal of reducing his weight to 191 lbs for his 6’1” frame. Goggins achieved this by shedding an astounding 106 lbs in merely 3 months through his ‘demanding’ workout plan.

David Goggins’ “Demanding” Workout Plan:

The David Goggins exercise plan emphasizes strenuous strength training to build muscle and high-intensity cardio workouts to boost stamina and endurance. Unlike typical bodybuilding splits, his day starts with a 20-mile run at 3 AM, followed by a 20-mile bike ride to work after breakfast.

Returning home after another 20-mile bike ride, he goes for an additional 3 to 5-mile run before starting his evening strength regimen with his spouse. Below is David Goggins’ typical bodyweight workout plan:

Goggins typically performs his strength training exercises at the gym. Using heavy weights, he trains nearly to failure for each set excluding the last one, taking ample rest between sets to prevent overexertion.

Moreover, Goggins engages in core workouts at least three times weekly to maintain his strong physique. Here is David Goggins’ workout plan as detailed by him:

David Goggins’ Cardio Workout Plans:

Just prior to the COVID-19 pandemic, David Goggins shared two cardio workout plans on Instagram to help people stay fit during quarantine. He disclosed that he incorporates a similar regimen, inspired by tough Navy SEAL training techniques. Let’s examine them:

Cardio Workout Routine-1:

This sequence is a high-speed fitness regimen of seven movements. There is also a 1-minute pause for hydration in between different movements.

Cardio Workout Routine-2:

The second sequence consists of five exercises aimed at boosting your stamina.

Since Goggins is an endurance athlete, his workout regime mainly includes cardio routines. However, these exercises are not simple and are usually unsuitable for newcomers. The “Toughest Man Alive” firmly believes in challenging your mental fortitude and pushing your physical limits to the extreme.

David Goggins Diet to Lose Weight Quickly:

David Goggins never adhered to a rigid diet with restricted food options. Instead, he concentrated on eliminating junk food and reducing his daily calorie intake. He maintained a caloric deficit of 750-1,000 calories a day to shed weight swiftly, incorporating plenty of protein to preserve his muscle mass.

At one point, he followed a ketogenic diet consisting of 40% protein, 40% healthy fats, and only 20% good carbohydrates to maintain his physique and strength. Goggins consumed protein-rich foods such as chicken breast, fish, lean steak, green vegetables, legumes, fruits, and nuts.

This is a typical day of eating for David Goggins:

In addition to his healthy and limited food intake, David Goggins also practiced intermittent fasting regularly during his weight loss journey. He had his first meal at 10:30 AM and then fasted for around 16 hours each day, which helped his body to burn fat reserves.

Which Supplements does David Goggins use?

David Goggins doesn’t use a vast array of supplements, unlike other fitness influencers. He primarily includes protein shakes and essential amino acids in his daily regimen. However, he does not disclose the brands he utilizes. Additionally, Goggins consumed exogenous ketones during his ketogenic diet phase.

Final Take:

David Goggins is a paragon of discipline, exemplifying how to push oneself to achieve optimal results. His rigorous lifestyle is a testament to what can be accomplished by mastering your mind and staying focused. The David Goggins workout and nutritional regimen is exemplary for someone aiming to lose weight and sculpt their physique.

There is much to learn from the “Toughest Man on the Planet,” and that’s why he enjoys such a vast following on social media. Individuals are inspired by Goggins’ motivational narratives. If you haven’t already, consider following him and trying to integrate his principles into your daily life.

This concludes this post. Feel free to share your thoughts or post inquiries in the comments.

Frequently Asked Questions:

Here are the top questions concerning David Goggins’ workout:

How many km does David Goggins run a day?:

David Goggins runs at least 7 miles (11.2 km) daily, preceded by a comprehensive warm-up and followed by over an hour of stretching. He also commutes by bike, covering 40 miles (32 km) round-trip. Moreover, he engages in bodyweight exercises for strength training at the gym.

How many rest days does David Goggins take?:

Goggins takes one rest day a week to allow his body to recuperate from his demanding training regimen. As an endurance athlete, he typically performs strength training four times a week, core workouts three days a week, and cardio activities and stretching six days a week.

How many hours does David Goggins sleep?:

David Goggins sleeps between seven to eight hours a day. Nonetheless, when the “Toughest man in the world” is swamped with work, he manages only three hours of sleep yet continues to handle everything efficiently.

At what age did David Goggins start training?:

David Goggins embarked on his training journey at 19 when he commenced his military career in the Air Force, aiming to become a pararescueman. However, he had to withdraw due to experiencing two stress fractures and pneumonia from the intense training schedule.